Ungasinqanda njani isisu sakho ekukhaleni

Umxholo

• 1. Sela amanzi
• 2. Yitya kancinci
• 3. Yitya rhoqo ngakumbi
• 4. Hlafuna kancinci
• 5. Nciphisa ukutya okubangela igesi
• 6. Nciphisa ukutya okuneasidi
• 7. Musa ukutya kakhulu
• 8. Hamba emva kokuba utyile
• 9. Zama ukukuphepha ukukwenza ube nexhala
• 10. Nciphisa iswekile egqithisileyo kwindlela otya ngayo
• 11 Yitya into usakube ulambile
• Q:
• A:
• Ukuthatha

Ushwankathelo

Sonke siye senzekile: Uhleli kwigumbi elithe cwaka ngokupheleleyo, kwaye ngesiquphe, isisu sakho sikhalaza kakhulu. Ibizwa ngokuba yi-borborygmi, kwaye yenzeka ngexesha lokwetyisa okuqhelekileyo njengokutya, ulwelo, kunye negesi edlula emathunjini.

I-Borborygmi inokunxulunyaniswa nendlala, ekucingelwa ukuba inokubangela ukufihlakala kwehomoni ebangela ukungangqinelani ngaphakathi kwendlela yesisu (GI). Ngaphandle kokutya ukuze ungangxoli isandi, uphela ungumsindo ovakalayo ovakala ngathi unokuvakala kwimayile enye.

Ukucola okungagqitywanga, ukucothisa ukutya kancinci, kunye nokungenisa ukutya okuthile kunokuba negalelo kwi-borborygmi. Amaninzi, le yinto eqhelekileyo.

Ngethamsanqa, kukho iindlela ezininzi zokumisa isisu sakho ekugxobeni.

1. Sela amanzi

Ukuba ubambekile ndaweni ithile awunakutya kwaye isisu sakho siyangxola, amanzi okusela anokukunceda uyeke. Amanzi aya kwenza izinto ezimbini: inokuphucula ukwetyisa kwaye kwangaxeshanye ugcwalise isisu sakho ukuthomalalisa impendulo ethile yendlala.

Njengenqaku lokulumkisa, kuya kufuneka usele amanzi ngokungaguquguqukiyo emini. Ukuba uyikaka yonke ngaxeshanye, ungaphelela kwisandi esikhawulezayo endaweni yokugquma.

2. Yitya kancinci

Ukuba isisu sakho sihlala sibonakala sikhula kwintlanganiso yesi-9 kusasa nangona ubusityile ngaphambili, qiniseka ukuba utya kancinci ngexesha lesidlo sakusasa. Oku kuyakunceda ukwetyisa ukutya ngcono, okunokuthintela ukugcuma kwesisu.

3. Yitya rhoqo ngakumbi

Esi sesinye isisombululo sokugquma kwesisu okungapheliyo. Ukuba umzimba wakho uqala ukubonisa ukuba lixesha lokutya ngaphambi kokuba ulungele ukutya, unokufuna ukutya rhoqo.

Uninzi lwabantu luyazuza ngokutya izidlo ezine ukuya kwezintandathu ngosuku endaweni yokutya ezintathu ezinkulu. Oku, kuthintela ukumbombozela ngexesha lokugaya ukutya, kwaye kunceda ukuthintela ukuba ungalambi (ethi yona ithintele ukungxola kwendlala).

4. Hlafuna kancinci

Xa usitya, ukuhlafune ukutya kwakho ngokuthe chu kwaye kakuhle. Ngokucola ngokupheleleyo ukuluma ngakunye, unika isisu sakho umsebenzi omncinci kakhulu ukuba uwenze kamva. Oku kunokwenza ukwetyisa kube lula kakhulu. Ngokuhlafuna kancinci, akunakufane uginye umoya, uthintele ukugaya ukutya kunye negesi.

5. Nciphisa ukutya okubangela igesi

Ukutya okunye kunokubangela igesi kunye nokugaya ukutya. Ukuphepha oku kutya kunokunciphisa kakhulu ukugcuma kwesisu okubangelwa kukuhamba kwegesi emathunjini.

Izenzo eziqhelekileyo ziquka ukutya okunzima ukugaya ukutya okufana:

• iimbotyi
• ibrussels sprouts
• ikhaphetshu
• ibrokholi

6. Nciphisa ukutya okuneasidi

Ukutya kunye neziselo ezineasidi ephezulu zinokuba negalelo kwingxolo yokumbombozela, ke ukunciphisa kubo ekudleni kwakho kunokunceda ekuthinteleni. Oku kubandakanya ukutya okufana nesitrasi, iitumato, kunye nezinye iisoda.

Oku kubandakanya ikofu. Ukunciphisa okanye ukuphelisa ikofu yakho yasekuseni kunokunceda ukunciphisa ukugcuma kwesisu okwenzeka kwiiyure ezimbalwa kamva. Endaweni yoko, zama ikomityi yeti ene-caffeine.

7. Musa ukutya kakhulu

Ukutya kakhulu kunokwenza kube nzima ngakumbi kwiinkqubo zokwetyisa ukwenza umsebenzi wazo; Yiyo loo nto sinokuthi siqaphele okungakumbi kokugaywa kokugungxulwa kulandela izidlo ezinkulu zeholide.

Ngokugxila kwizabelo ezincinci rhoqo rhoqo ngalo lonke usuku kwaye utye kancinci (okuvumela umzimba wakho ukuba ubhalise ukuba ugcwele), unokukuphepha ngokulula ukutya kakhulu.

8. Hamba emva kokuba utyile

Ukuhamba emva kwesidlo kunceda ukwetyisa, ukuhambisa ukutya ngesisu kunye namathumbu ngokufanelekileyo. Izifundo zibonise ukuba ukuhamba kwangoko emva kwesidlo, nokuba kukukhanya nje, ukuhamba okufutshane nje kwesiqingatha sekhilomitha, kunokukhawulezisa ngokubonakalayo ukukhupha isisu.

Gcina ukhumbula ukuba oku akusebenzi kwimithambo enzima okanye enefuthe eliphezulu- kancinci kancinci emva kokutya.

9. Zama ukukuphepha ukukwenza ube nexhala

Uyazi ukuba isisu sakho sivakala njani njengamaqhina xa unovalo? Ukuxhalaba okanye amanqanaba aphezulu oxinzelelo lwexesha elifutshane enyanisweni (inkqubo yesisu sakho yokuthumela ukutya emathunjini), ukuthintela inkqubo yokwetyisa kunye nokugcina isisu sakho sigquma.

Ukuba ufumana amanqanaba aphezulu oxinzelelo, zama ukuphefumla okunzulu ukuzola inkqubo ye-nervous central kunye nokunciphisa iziphumo ebezingalindelekanga zomzimba.

10. Nciphisa iswekile egqithisileyo kwindlela otya ngayo

Ukugqithisa kweswekile-ngakumbi i-fructose kunye ne-sorbitol-kunokubangela urhudo kunye ne-flatus, oko ke kukonyusa ingxolo yamathumbu.

11 Yitya into usakube ulambile

Esona sisombululo silula xa usazi ukuba uziva ngathi ipiniki yendlala kukutya into kwangoko. Yitya into elula, enje ngabaqhekezi okanye ibar encinci yegranola. Tsiba ukutya okunamafutha njengeetshiphusi zetapile. Oku kunokwenzeka ukuba kubangele igesi okanye ukungcola.

Q:

Kutheni isisu sam sikhwaza ezinzulwini zobusuku?

A:

Oku kunokwenzeka kakhulu yi-peristalsis, eluthotho lwezihlunu zemisipha eziqhubela phambili ukutya kwitrektara ye-GI ngexesha lenkqubo yokwetyisa. Sisandi esidumayo osivayo emva kokutya, kwaye sinokubakho emva kweeyure, nokuba kusebusuku xa ulele. Kungenzeka ukuba ingxolo engxolayo ivakala ngakumbi ebusuku xa ukwindawo ezolileyo kwaye utyekele ekugxileni kule ngxolo.

Ukuthatha

Usenokungakuthandi ukuba nesisu esiguqukayo, esimbombozelayo, kodwa kuyinto eqhelekileyo kakhulu. Nokuba ulambile, ucola kakhulu, okanye uhlangabezana nokuginywa, gcina ezi ngcebiso engqondweni kuzo zombini ukunciphisa nokukhusela ukugcuma kwesisu.

Ukuba ufumana isisu esiqhelayo esiswini esisuka esiswini kunye nentlungu esiswini, isicaphucaphu, okanye urhudo, yenza idinga lokubonana nogqirha wakho. Oku kunokubangelwa sisifo samathumbu esinganyanzelekanga (IBS), ukucothisa isisu okucothayo (gastroparesis), okanye ezinye, iimeko ezinobunzima besisu.