Ngaba indlala inokubangela intloko ebuhlungu?

Umxholo

• Ziintoni iimpawu?
• Ibangelwa yintoni?
• Baphathwa njani?
• Unyango lwe-Migraine
• Ngaba ziyakhuselwa?
• Yintoni imbonakalo?

Xa ungonelanga kukutya, usenokung kuva nje isisu sakho siduma, kodwa uphinde uve intloko ebuhlungu isiza.

Intloko elambileyo yenzeka xa iswekile yegazi lakho iqala ukudipha ngaphantsi kunesiqhelo. Ukulamba kunokubangela nentloko ebuhlungu kwabanye abantu.

Funda ukuze ufunde ngakumbi malunga neentloko ezilambileyo, kubandakanya nendlela yokubanyanga nokubathintela.

Ziintoni iimpawu?

Iintloko ezinxulumene nendlala zihlala zifana nokuqaqanjelwa yintloko kwiimpawu.

Ezinye zeempawu eziqhelekileyo zibandakanya:

• Intlungu ebuthathaka
• uziva ngokungathi kukho ibhanti eliqinileyo elisongelwe entloko
• Uziva uxinzelelo ebunzi okanye emacaleni entloko
• uziva uxinzelelo entanyeni nasemagxeni akho

Xa iswekile yegazi lakho isiba sezantsi, unokuthi uqaphele nezinye iimpawu, kubandakanya:

• isiyezi
• ukudinwa
• isisu esibuhlungu
• ndiziva ndibanda
• ukungcangcazela

Ezi mpawu zongezelelekileyo zihlala zisiya ngokuthe chu. Ungaqala ngentloko ebuthathaka, kodwa njengoko ulibazisa ukutya, ungaqala ukuqaphela ezinye iimpawu.

Iimpawu zokulamba zentloko zihlala zilungisa ngaphakathi kwemizuzu engama-30 yokutya.

Funa unyango kwangoko ukuba intloko yakho ibuhlungu kakhulu, ngequbuliso, kwaye ikhatshwa zezi mpawu:

• ubuthathaka kwelinye icala lobuso bakho
• Ukuba ndindisholo ezingalweni zakho
• intetho engacacanga

Olu hlobo lwentloko lungangumqondiso wesifo.

Ibangelwa yintoni?

Intloko enxulumene nendlala inokubangelwa kukuswela ukutya, isiselo, okanye zombini. Ezinye zezona zinto zixhaphakileyo yindlala ebangela zibandakanya:

• Ukuphelelwa ngamanzi emzimbeni. Ukuba khange ube nakho ukusela ngokwaneleyo, izaleko ezibhityileyo zethishu ebuchotsheni bakho zinokuqala ukuqina kwaye ucinezele kwii-receptors zentlungu. Esi siphumo secala sisizathu esiqhelekileyo solunye uhlobo lwentloko-intloko ebuhlungu.
• Ukunqongophala kweCaffeine. I-caffeine yinto ekhuthazayo umzimba oqhelene nayo, ngakumbi ukuba uneendebe ezintathu okanye ezine zekomityi ngemini. Ukuba awunayo i-caffeine okwethutyana, imithambo yegazi kwingqondo yakho inokukhulisa, inyuse ukuhamba kwegazi kwingqondo yakho kwaye kubangele intloko.
• Ukutsiba izidlo. Iikhalori ekutyeni yimilinganiselo yamandla. Umzimba wakho ufuna umthombo wamandla ongaguqukiyo ngohlobo lokutya njengamafutha. Ukuba khange ube nento yokutya okwethutyana, amanqanaba eswekile yegazi akho anokuhla. Ukuphendula, umzimba wakho ukhupha iihormoni ezibonisa ubuchopho bakho ukuba ulambile. Ezi mahomoni afanayo zinokunyusa uxinzelelo lwegazi kwaye ziqinise imithambo yegazi emzimbeni wakho, zibangele intloko.

Ukongeza, unokuba nakho ukukhula indlala yentloko ukuba sele uqhele ukuba namava entloko okanye migraine.

Baphathwa njani?

Ngokwesiqhelo unokuyiphelisa indlala yentloko ngokutya nangokusela amanzi. Ukuba ukurhoxiswa kwe-caffeine kunetyala, ikomityi yeti okanye ikofu inokunceda.

Gcina ukhumbula ukuba kunokuthatha imizuzu eli-15 ukuya kwengama-30 ukuba umzimba wakho uhlengahlengise kwaye uphinde wakhe iivenkile zeswekile yegazi. Ukuba uziva ngathi iswekile esegazini lakho iphantsi ngokwenene okanye unembali yehypoglycemia, unokufuna ukutya into eneswekile eninzi, njengejusi yeziqhamo okanye isoda. Qiniseka nje ukuba ulandelelela iproteni kamva.

Unyango lwe-Migraine

Ngamanye amaxesha, indlala yentloko inokubangela intloko ebaluleke ngakumbi, enjenge-migraine. Oku kubandakanya iintloko ezingapheliyo ezibangela iintlungu.

Ungajonga iimpawu ze-migraine usebenzisa isifinyezo sePOUND:

• I-P yeyokuhambisa. Intloko ihlala ihlala inentloko entloko.
• O yeyosuku olunye. Bahlala iiyure ezingama-24 ukuya kwezingama-72 ngaphandle konyango.
• U ngowelinye icala. Intlungu evela rhoqo kwicala elinye lentloko.
• N yenzelwe isicaphucaphu. Unokuziva ukhathazwa okanye ugabhe.
• D kukhubaza. Iimpawu zeMigraine zinokwenza kube nzima ukucinga ngokucacileyo. Unokuba novakalelo ngakumbi ekukhanyeni, kwizandi, kunye nevumba.

Xa unentloko enxulumene nendlala ebangelwa yindlala, ukutya akunakwanela ekunciphiseni iintlungu. Qala ngokuthatha i-nonsteroidal anti-inflammatory drug (NSAID), enje nge ibuprofen okanye naproxen. I-Acetaminophen (iTylenol) inokunceda.

Ukongeza, abanye abantu bafumanisa ukuba intwana ye-caffeine iyanceda ngokunjalo, ke cinga ukusela ikomityi yeti okanye ikofu.

Ukuba unyango lwasekhaya alunikezeli ngoncedo, unokufuna amayeza kagqirha, anje ngeetriptan. La mayeza aquka i-eletriptan (Relpax) kunye ne-frovatriptan (Frova). Ukuba ezi azisebenzi, kukho ezinye iindlela zonyango, kubandakanya i-steroids.

Ngaba ziyakhuselwa?

Ngokungafaniyo nezinye iintlobo zentloko, indlala ebuhlungu ilula ukuyithintela. Zama ukunqanda ukutsiba ukutya. Ukuba awunalo ixesha lokutya okupheleleyo imini yonke, zama ukutya amancinci amancinci.

Gcina ukutya okulula okuphathwayo, okufana nemivalo yamandla okanye iingxowa zomxube wendlela, kufutshane xa uphuma okanye uyazi ukuba uya kuba nosuku oluxakekileyo. Khetha izinto onokuzitya ngokukhawuleza ukugcina iswekile yegazi lakho izinzile.

Nenjongo yokusela amanzi amaninzi imini yonke. Andiqinisekanga ukuba usela ngokwaneleyo? Jonga umchamo wakho - ukuba umbala omthubi, mhlawumbi unamanzi amaninzi. Kodwa ukuba umbala omthubi, nokuba mdaka, lixesha lokuba ufikelele emanzini.

Ukuba uhlala ufumana iintloko ezinxulumene nokurhoxiswa kwe-caffeine, unokufuna ukuqaphela ukunciphisa inani le-caffeine oyiphuzayo ngokupheleleyo. Kuba ukuyeka "ukubandayo turkey" kunokubangela iintloko ezingathandekiyo, ungazama ezinye iindlela zokunciphisa ukutya kwakho.

Oku kubandakanya:

• ukugalela isiqingatha se-caffeine, ikomityi yekofu okanye iti ukunciphisa inani elipheleleyo le-caffeine
• ukunciphisa i-caffeine oyityayo ngekomityi enye okanye ukusela rhoqo kwiintsuku ezintathu
• ukusela ikomityi yeti, edla ngokuba phantsi kwi-caffeine, endaweni yekofu yakho eqhelekileyo

Ukunciphisa ixesha elingaphezulu kweeveki ezimbini ukuya kwezintathu kunokukunceda ukunciphisa ukutya kwakho i-caffeine ngaphandle kweziphumo ebezingalindelekanga ezininzi.

Yintoni imbonakalo?

Ngokutsho kweSibhedlele Sabantwana saseSeattle, kuqikelelwa ukuba ama-30 eepesenti abantu baqaqanjelwa yintloko xa belambile. Ukuba uqhele ukulamba uqaqanjelwa yintloko, ukugcina ukutya okulula kunye nokutya ukutya rhoqo kunokunceda.

Ukuba ufumanisa ukuba ulambile entloko amatyeli aliqela ngeveki, kunokuba kulunge ukuba ulandele umboneleli wakho wezempilo. Banokucebisa utshintsho kwindlela otya ngayo okanye bacebise ukuvavanya amanqanaba eswekile yegazi rhoqo.