Yintoni iLazy Bowel Syndrome?

Umxholo

• Yintoni ebangela oku?
• Izinketho zonyango
• Utshintsho kwizidlo
• Izinto zokuthambisa zendalo
• Iiprobiotic
• Zilolonge
• Lungisa isimilo sendlu yangasese
• Ukuthatha

I-Lazy bowel syndrome, ekwabizwa ngokuba ngamathumbu athambileyo kunye nokuhamba kancinci kwamathumbu, yimeko eneempawu zokuqhinwa kunye nokuhamba kwamathumbu kabuhlungu.

Abanye abantu basebenzisa "i-lazy bowel syndrome" ngakumbi ukuchaza indlela amathumbu aziphatha ngayo emva kokusebenzisa rhoqo laxatives. Xa unale meko, ikholoni yakho iyacotha ukuhambisa inkunkuma kwindlela yokugaya yomzimba wakho.

I-Lazy bowel syndrome inokuba sisifo esinganyangekiyo, kunye neempawu ezikhoyo ngokufuthi ukuba akunjalo. Kodwa utshintsho kwindlela yokuphila kunye nokuguqulwa kokutya kunokunceda ukuphucula iimpawu.

Kukho iimeko zobuvila bamathumbu ezifuna ukonganyelwa kunye nokuxilongwa ngugqirha. Qhubeka ufunda ukuze ufumane okungakumbi malunga nokuhamba kwamathumbu kunye nokuhamba kwamathumbu, kunye nexesha lokubonana nogqirha.

Yintoni ebangela oku?

Ngalo lonke ixesha usitya, imithambo-luvo yakho ithumela umqondiso kwitrake digestive yakho yokuqalisa ngokulandelelana kwemisebenzi.

Imisipha kwinkqubo yakho yokwetyisa ihambisa ukutya kuye phambili kwisandi sobude obubizwa ngokuba yi-peristalsis. Kodwa le ntshukumo inokuthintelwa, icothe kunokuba kufanelekile, okanye ayisosivumelwano esomeleleyo ngokwaneleyo ukuhambisa ukutya phambili.

Iingqondo ezinxulumene nesisu zinokuba buthathaka okanye zingasebenzi kakuhle ngenxa:

• Ukuthintela iipateni zokutya
• iingxaki zokutya, ezinje ngeanorexia okanye i-bulimia
• Isifo sengqondo sesifo (IBS)
• ukusetyenziswa kweziyobisi
• Ukubulawa
• ukuthembela kwizidambisi

Kukho ezinye izizathu zokuba buthathaka kwezihlunu. Ngamanye amaxesha unobangela ulula njengokungabinayo ifayibha eyaneleyo okanye amanzi ekutyeni kwakho.

Izinketho zonyango

Kuxhomekeka kwisizathu sokuhamba kancinci kwamathumbu akho, unyango lwakho lungahluka. Nazi ezinye izisombululo onokuzama ukuzikhuthaza rhoqo kwaye kube lula ukugqithisa intshukumo.

Utshintsho kwizidlo

Ukulibaziseka okanye ukucotha kokuhamba kwamathumbu kunokubangelwa kukungabikho kwefayibha ekutyeni kwakho. Ukutya okugxininisa iziqhamo zendalo, ezingasetyenziswanga kunye nemifuno kunokuqalisa ukugaya ukutya kwaye kuncede ukwenze rhoqo rhoqo ngaphandle kokuba une-IBS, gastroparesis okanye enye imeko yesisu esingapheliyo.

Imithombo elungileyo yefayibha ibandakanya:

• Iiamangile kunye nobisi lweamangile
• iziqhamo, amakhiwane, iiapile neebhanana
• Imifuno enqamlezileyo efana ne-broccoli, icauliflower, ihlumelo laseBrussels, kunye ne-bok choy
• imbewu yeflakisi, imbewu kajongilanga, kunye nembewu yethanga

Kwakhona cinga ukongeza iiglasi ezimbini ukuya kwezine zamanzi kwindlela yakho yemihla ngemihla.

Ukunciphisa ubisi, ekunokuba nzima ukuba kugaywe, kunye nokusika i-bleached, kulungiswe, kwaye kugcinwe kakhulu izinto ezibhakiweyo. I-ayisikrimu, iitshipsi zeetapile, kunye nokutya okubandayo akunanto ingako kwaye kufuneka kuthintelwe.

Ukunciphisa ikhofi, ehambisa amanzi kwinkqubo yokugaya ukutya, isenokuba yindlela yokulinganisa ukuhamba kwamathumbu akho.

Ukongeza, ukongeza ngaphezulu kwe-counter-counter-supplements eziqukethe i-psyllium ibonakaliswe ukwenza ukunyakaza kwamathumbu rhoqo.

Izinto zokuthambisa zendalo

I-laxatives ezingezizo ezenziweyo zinokuzenza iimpawu zobuvila zibe mbi ngakumbi okanye zibangele imeko. Kodwa kukho laxatives yendalo onokuzama ukukhaba ukwetyisa kwakho ukubuyela kwigiya.

Ukongeza iikomityi ezi-3 ukuya kwezi-4 zeti eluhlaza kulungelelwaniso lwakho lwemihla ngemihla kunokwenza ukuphucula ukwetyisa kwakho.

Sebenzisa amagqabi omthi we-agar njengokuthamba, laxative yendalo ayinakufane ibange isiphumo secala lezinye izinto ezenziwa ngamachiza, ngokutsho komnye. Ezinye izinto zokuthambisa zendalo zibandakanya imbewu ye-chia, imifuno enamagqabi kunye neoyile ye-castor. Nangona kunjalo, zonke izinto zokuhambisa zinokugqibela ukuqeqesha isisu sakho ukuba sixhomekeke kuzo ukuze zishukumise izinto xa kunokwenzeka, nokuba zezendalo, zisebenzise laxatives rhoqo.

Iiprobiotic

Ukuthatha izongezo zeprobiotic ukuphucula ixesha lokuhamba kunye nokuhamba rhoqo kwamathumbu. Okwangoku, kusafuneka uphando olongezelelekileyo lokufumanisa olona hlobo lubalaseleyo lweeprobiotiki kunyango lokuqunjelwa.

Ukutya ukutya kwe-probiotic, njenge-kimchi, i-sauerkraut, kunye ne-yogurt, yenye yeendlela zokutya iintlobo zeentsholongwane.

Zilolonge

Ukuzivocavoca ukukhanya kunokuhambisa igazi lakho ukuba lijikeleze ngesisu sakho. Abanye abantu, le nkqubo iyahamba. Ukuzivocavoca okungaguqukiyo kunokuchaphazela iimpawu zakho zobuvila ngokugcina inkqubo yakho yokwetyisa ivuliwe "ivuliwe" kwaye yazibandakanya. Ezinye iipositi zeyoga zinokunceda ekunciphiseni ukuqhina.

Lungisa isimilo sendlu yangasese

Kukho iimveliso kwintengiso ebanga ukuba ukutshintsha indlela omile ngayo ngexesha lokuhamba kwamathumbu kunokuphucula ukungqinelana kunye nokulula kokusebenzisa igumbi lokuhlambela. Ngokungaqhelekanga, oku kubonakala kusebenza kwabanye abantu.

Ukuba ufumene iimpawu zobuvila zobuvila, kungangakuhle ukuba ujonge enye yezi mveliso, etshintsha i-engile yemilenze yakho ibe ngaphezulu kwe "squat" kunendawo ehleliyo ngexesha lokuya kwindlu yangasese. Nantsi into esiyithathayo ukuba i-Squatty Potty iyasebenza ngokwenene.

Ukuthatha

Ukuba imiba yakho yokuqunjelwa ibuya ngokungaguquguqukiyo, nokuba ungatshintsha indlela otya ngayo kunye nendlela ophila ngayo, kuya kufuneka uthethe nogqirha wakho. Ngezihlandlo ezinqabileyo, isilonda esonqenayo sinokubonisa imeko enzima kakhulu yezempilo. Kuya kufuneka ubize ugqirha wakho ukuba unayo:

• igazi esitulweni okanye kwiphepha langasese
• iintlungu xa kudlula isitulo
• Intlungu okanye uxinzelelo kunye okanye ngaphandle kokudlula
• iintlungu ezinzima zesisu
• urhudo oluhamba nomkhuhlane ophezulu (ngaphezulu kwe-101 degrees), ukugodola, ukugabha, okanye isiyezi
• urhudo okanye ukuqhina okuhlala ngaphezulu kweeveki ezimbini