Unyango lwaseKhaya lwe-IBS olusebenzayo

Umxholo

• Ukuzilolonga
• Phola
• Yitya ifibre ngakumbi
• Yiya lula kubisi
• Lumka ngezinto zokuhambisa
• Yenza ukhetho lokutya olukrelekrele
• Yenza eyakho indima

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yenza ngokwezifiso uthintelo lwakho

Iimpawu zesifo esinganyangekiyo samathumbu (IBS) azonwabanga kwaye zinokuba neentloni. Ukuxinana, ukuqunjelwa, irhasi, kunye norhudo akonwaba. Nangona kunjalo lukhona utshintsho kwindlela yokuphila kunye namayeza onokuthi uzame ukubonelela ngoncedo. Nangona umzimba womntu wonke wahlukile, nje ukuba ufumane amayeza asebenzayo, ungazama ukuwasebenzisa ukuthintela ukungonwabi.

Ukuzilolonga

Kubantu abaninzi, ukuzilolonga kuyindlela yokuzama neyinyani yokunciphisa uxinzelelo, uxinzelelo kunye noxinzelelo- ngakumbi xa kusenziwa ngokungaguquguqukiyo. Nantoni na ethomalalisa uxinzelelo inokunceda ukungahambi kakuhle kwamathumbu ngokukhuthaza ukuphambana kwamathumbu rhoqo. Ukuba awuqhelanga ukwenza umthambo, qiniseka ukuqala ngokucotha kwaye usebenze ngendlela yakho. Umbutho weAmerican Heart Association ucebisa ukuba uzilolonge imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki.

Phola

Ukubandakanya iindlela zokuphumla kwinkqubo yakho yemihla ngemihla kunokuba luncedo kuye wonke umntu, ngakumbi ukuba uhlala ne-IBS. Isiseko seHlabathi seSifo esiSebenzayo sokuPhazamiseka kwesisu sichaza iindlela ezintathu zokuphumla eziye zaboniswa ukunciphisa iimpawu ze-IBS. Ezi ndlela zibandakanya:

• uvuthondaba / ukuphefumla esiswini
• ukuphumla kwezihlunu okuqhubekayo
• umbono / imifanekiso emihle

Yitya ifibre ngakumbi

Ifayibha yinto encinci yengxowa exubeneyo yabagulayo be-IBS. Inceda ukunciphisa ezinye iimpawu, kubandakanya ukuqunjelwa, kodwa okunokuzenza mandundu ezinye iimpawu ezinje ngokuxinana kunye negesi. Okwangoku, ukutya okune-fiber ephezulu njengeziqhamo, imifuno, kunye neembotyi kuyacetyiswa njengonyango lwe-IBS ukuba kuthathwe kancinci ngaphezulu kweeveki ezininzi. Ngamanye amaxesha, ugqirha wakho unokucebisa ukuba uthathe isongezo sefayibha, njengeMetamucil, endaweni yefayibha yokutya. Ngokweengcebiso ezivela kwiKholeji yaseMelika yeGastroenterology (ACG), ukutya okune-psyllium (uhlobo lwefayibha) kunokunceda ngakumbi ngeempawu ze-IBS kunokutya okune-bran.

Ivenkile yeMetamucil.

Yiya lula kubisi

Abanye abantu abanganyamezelani ne-lactose bane-IBS. Ukuba ungomnye wabo, unokuzama ukutya iyogathi endaweni yobisi kwiimfuno zakho zobisi - okanye ucinge ukusebenzisa imveliso ye-enzyme ukukunceda wenze i-lactose. Ugqirha wakho unokucebisa ngokuphepha iimveliso zobisi ngokupheleleyo, kwimeko apho kuya kufuneka uqinisekise ukuba utya iiprotheyini kunye necalcium eyaneleyo evela kweminye imithombo. Thetha kwisazi sokutya ukuba unemibuzo malunga nendlela yokwenza oku.

Lumka ngezinto zokuhambisa

Ukhetho lwakho lwe-over-the-counter (OTC) lunokuphucula iimpawu zakho ze-IBS okanye zibenze mandundu, kuxhomekeka kwindlela ozisebenzisa ngayo. I-Mayo Clinic icebisa ukuba ulumke xa usebenzisa amayeza okubulala isifo sorhudo, anje ngeKaopectate okanye iImodium, okanye laxatives, njenge polyethylene glycol okanye ubisi lwemagnesia. Amanye amayeza kufuneka athathwe kwimizuzu engama-20 ukuya kwengama-30 phambi kokuba utye ukunceda ukunqanda iimpawu. Landela umkhombandlela kwiphakheji ukunqanda iingxaki.

Yenza ukhetho lokutya olukrelekrele

Ayisiyonto ithi ukutya okuthile kunokwenza iintlungu zesisu (GI) zibe mbi ngakumbi. Yiba ujonge okokutya okwandisa iimpawu zakho, kwaye uqiniseke ukuba uyakuphepha. Ezinye iingxaki eziqhelekileyo zokutya kunye neziphuzo zibandakanya:

• iimbotyi
• ikhaphetshu
• icauliflower
• ibrokholi
• utywala
• itshokholethi
• kofu
• isoda
• iimveliso zederi

Ngelixa kukho ukutya ekufuneka ukuphephe, kukho okunye ukutya onokukutya okunokunceda i-IBS. I-ACG iphakamisa ukuba ukutya okuqukethe iiprobiotiki, okanye ibhaktiriya eluncedo kwinkqubo yokugaya ukutya, incede ekunciphiseni ezinye iimpawu ze-IBS, ezinjengokuqunjelwa kunye negesi.

Yenza eyakho indima

I-IBS inokuba sisifo esiswini, kodwa ungathatha amanyathelo okuthintela okanye ukunciphisa iimpawu. Ukulawula uxinzelelo lwakho kunye nokubukela ukutya okutyayo zimbini zeendlela zokunciphisa iimpawu ze-IBS ekhaya. Thetha nomboneleli wakho wezempilo ukuba awuqinisekanga malunga neendlela zokuphila ozama ngazo okanye indlela efanelekileyo yokuqala.