Iindlela ezili-17 zeNdalo zokuphelisa isicaphucaphu

Umxholo

• 1. Yitya Ijinja
• Indlela yoku Peel Ginger
• 2. Ipeppermint Aromatherapy
• 3. Zama ukwenza iAcupuncture okanye iAcupressure
• 4. Sika iLamuni
• 5. Lawula ukuphefumla kwakho
• 6. Sebenzisa izinongo ezithile
• 7. Zama ukhulule izihlunu zakho
• Thatha iVithamin B6 Supplement
• 9–17. Iingcebiso ezongezelelweyo zokunciphisa isicaphucaphu
• Umgca osezantsi

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

Isicaphucaphu yinto abantu abaninzi abayaziyo. Ayisoze yamnandi kwaye inokuvela kwiimeko ezahlukeneyo, kubandakanya ukukhulelwa kunye nokuhamba.

Amayeza okunyanga isicaphucaphu aqhele ukusetyenziselwa ukunceda. Ngelishwa, la mayeza anokuba neziphumo ebezingalindelekanga ezizezabo, kubandakanya ukozela.

Nazi iindlela ezili-17 zokunceda ukuba ulahle isicaphucaphu ngaphandle kokusebenzisa amayeza.

1. Yitya Ijinja

Ijinja sisixhobo esithandwayo sendalo esetyenziselwa ukunyanga isicaphucaphu.

Indlela esebenza ngayo ayikaqondwa ngokupheleleyo. Nangona kunjalo, iingcali zikholelwa ukuba iikhompawundi kwijinja zinokusebenza ngendlela efanayo kumayeza okulwa isicaphucaphu (,). Ngapha koko, uphononongo oluninzi luyavuma ukuba ijinja iyasebenza ekunciphiseni isicaphucaphu kwiimeko ezahlukeneyo.

Umzekelo, ukusebenzisa ijinja kunokuba yindlela efanelekileyo yokunciphisa isicaphucaphu ngexa lokukhulelwa (,,,).

Ijinja inokusebenza ekunciphiseni isicaphucaphu abantu abaqhele ukuba naso emva konyango lwechemotherapy okanye uqhaqho (,,,).

Olunye uphononongo luye lwenza ingxelo yokuba ijinja iyasebenza njengamayeza amiselweyo, ineziphumo ebezingalindelekanga ezimbalwa (,).

Akukho sivumelwano malunga nesona siphumo sisebenzayo, kodwa uninzi lwezifundo ezingentla zinike abathathi-nxaxheba i-0.5 ukuya kwi-1.5 yeegramu zengcambu zomnatha ezomisiweyo ngosuku.

Ukusetyenziswa kwejinja kukhuselekile kubantu abaninzi. Nangona kunjalo, kusenokufuneka ukuba unciphise ukutya kwakho ijinja ukuba ngaba unengxaki yoxinzelelo lwegazi okanye iswekile esezantsi yegazi, okanye ukuba uthatha izicoci zegazi ().

Ezinye iingcali zikwabuza umbuzo ngokhuseleko lokutya ijinja eyomileyo ngexesha lokukhulelwa ().

Ngelixa kukho inani elincinci lezifundo kwijinja, ezo zenziwa kubafazi abakhulelweyo abasempilweni baxela umngcipheko ophantsi weziphumo ebezingalindelekanga. Ke, uninzi lweengcali luthatha ijinja njengesixhobo esikhuselekileyo nesisebenzayo ngexesha lokukhulelwa (,,,).

Idosi yemihla ngemihla yejinja inokuba yindlela efanelekileyo yokunyanga isicaphucaphu kumayeza ahlukeneyo, kubandakanya ngexesha lokukhulelwa nasemva konyango okanye ngekhemotherapy.

Indlela yoku Peel Ginger

2. Ipeppermint Aromatherapy

I-Peppermint aromatherapy yenye indlela enokunceda ukunciphisa isicaphucaphu.

Olunye uphononongo luvavanye iziphumo zalo kwabasetyhini abasandula ukubeleka ngecandelo le-C.

Abo babonakaliswe kwivumba lepepermint balilinganise inqanaba labo lokuba nesicaphucaphu lingaphantsi kakhulu kunaleyo banikwa amayeza okulwa isicaphucaphu okanye i-placebo ().

Kwesinye isifundo, i-peppermint aromatherapy yayisebenza ukunciphisa isicaphucaphu kwi-57% yamatyala ().

Kwisifundo sesithathu, kusetyenziswa i-inhaler equlathe i-peppermint yeoyile ukuqala kwesicaphucaphu ukunciphisa iimpawu-ngaphakathi kwemizuzu emibini yonyango-kuma-44% amatyala ().

Abanye bacebisa ukuba ukusela ikomityi yeti yepepermint kunokuba neziphumo ezifanayo zokuthintela isicaphucaphu. Ngelixa kuncinci ukuphulukana ngokunika iti yepepermint ukuzama, okwangoku akukho zifundo zingqina ukusebenza kwazo.

Ioyile yePeppermint ethathwe kwifom yeepilisi ibonise iziphumo ezixubeneyo. Olunye uphononongo lubonisa izibonelelo, ngelixa ezinye zingafumani ziphumo (18,).

Ngaphezulu, ulwazi oluncinci lukhona kukhuseleko lokungenisa ioyile yepepermint.

Ngesi sizathu, kufuneka uphando ngakumbi kwiipilisi zepepermint ngaphambi kokuba kwenziwe izigqibo ezinamandla. Nangona kunjalo, i-oli yepepermint enukayo kufuneka ikhuseleke ngokugqibeleleyo kwaye ibonakale isebenza malunga nesiqingatha sabantu.

Thenga ioyile yepepermint kwi-intanethi.

Ukutshiza ioyile yepepermint ekuqaleni kwesicaphucaphu kunokunceda ukunciphisa iimpawu zakho.

3. Zama ukwenza iAcupuncture okanye iAcupressure

Ukwenza i-acupuncture kunye ne-acupressure ziindlela ezimbini ezisetyenziswa rhoqo kunyango lwesiTshayina ukunyanga isicaphucaphu kunye nokugabha.

Ngexesha lokulungisa, iinaliti ezibhityileyo zifakwa kumanqaku athile emzimbeni. I-Acupressure ijolise ekuvuseleleni iingongoma ezifanayo zomzimba, kodwa isebenzisa uxinzelelo endaweni yeenaliti ukwenza njalo.

Zombini ezi ndlela zivuselela iintsinga zemithambo-luvo, ezihambisa imiqondiso kwingqondo nakumqolo. Le miqondiso icingelwa ukuba inakho ukunciphisa isicaphucaphu (,).

Umzekelo, uphononongo olwenziweyo lwamva nje lokuba i-acupuncture kunye ne-acupressure inciphisa umngcipheko wokuphuhliswa sisicaphucaphu emva kotyando ngama-28-75% (,).

Ngaphezulu, uphando lubonisa ukuba zombini ezi fomu ziyasebenza njengeyeza lokuthintela isicaphucaphu ekunciphiseni iimpawu, ngaphandle kweziphumo ebezingalunganga ().

Kwangokunjalo, ezinye iingxelo ezimbini zokuxilwa kwe-acupressure zehlisa ubucaphucaphu kunye nomngcipheko wokukhula emva kwe-chemotherapy (, 25).

Kukho ubungqina bokuba i-acupuncture inokunciphisa isicaphucaphu xa ukhulelwe, kodwa kufuneka uphando oluninzi koku.

Uninzi lwezifundo ezichaza isibonelelo zivuselele indawo yeNeiguan acupuncture, ekwabizwa ngokuba yi-P6 okanye indawo yangaphakathi yomda wesango ().

Ungayivuselela le luvo ngokwakho ngokubeka ubhontsi wakho ngobubanzi bomnwe obu-2-3 ezantsi esihlahleni sakho sangaphakathi, phakathi kweetoni ezimbini ezibalaseleyo.

Nanku umzekeliso obonisa ukuba ungayifumana njani le ngongoma ngokwakho.

Umzekeliso nguGeorge Sabogal

Nje ukuba uyifumane, cinezela phantsi ngesithupha sakho malunga nomzuzu omnye ngaphambi kokuphinda inkqubo efanayo kwenye ingalo yakho. Phinda xa kufuneka njalo.

Ukwenza i-acupuncture kunye ne-acupressure ziindlela ezimbini eziqinisekisiweyo zesayensi zokunciphisa isicaphucaphu.

4. Sika iLamuni

Ivumba leCitrusy, njengale lisuka kwilamuni esandula ukucocwa, linokunceda ukunciphisa isicaphucaphu kubafazi abakhulelweyo.

Kwisifundo esinye, iqela labasetyhini abakhulelweyo abali-100 babeyalelwe ukuba baphefumle i-oyile okanye i-almond yeoyile ebalulekileyo nje ukuba baziva isicaphucaphu.

Ekupheleni kwesifundo seentsuku ezi-4, abo bakwiqela lelamon bakala isicaphucaphu ukuya kuthi ga kwi-9% esezantsi kunaleyo banikwe i-almond placebo yeoyile ().

Ukucoca ilamula okanye ukukrwela ixolo layo kunokusebenza ngendlela efanayo kuba kuyanceda ukukhupha iioyile zayo eziyimfuneko emoyeni. Ibhotile yeoyile efunekayo ye-lemon inokuba yinto enokusetyenziswa xa ungekho ekhaya.

Ivumba leCitrusy, nokuba lisuka kwilamuni esandula ukusikwa okanye kwiioyile ezifanelekileyo ezithengwa evenkileni, zinokunceda ukunciphisa isicaphucaphu esinxulumene nokukhulelwa.

5. Lawula ukuphefumla kwakho

Ukuthatha kancinci, nokuphefumla okunzulu kunokunceda ukunciphisa isicaphucaphu.

Kwisifundo esinye, abaphandi bazamile ukufumanisa ukuba leliphi ivumba le-aromatherapy elisebenza kakhulu ekunciphiseni isicaphucaphu emva kotyando.

Bayalela abathathi-nxaxheba ukuba baphefumle kancinci ngeempumlo kwaye baphume ngomlomo izihlandlo ezithathu, ngelixa bevezwa kukuvumba ().

Bonke abathathi-nxaxheba, kubandakanya nabo bakwiqela le-placebo, baxele ukuncipha kwesicaphucaphu. Oku kwenza ukuba abaphandi bakrokre ukuba ukuphefumla okulawulwayo kunokuba kubonelele ngesiqabu ().

Kwisifundo sesibini, abaphandi baqinisekisile ukuba i-aromatherapy kunye nokuphefumla okulawulwayo zombini ngokuzimeleyo kukhulula isicaphucaphu. Kolu phando, ukuphefumla okulawulwayo kuyinciphisile kwi-62% yamatyala ().

Ipateni yokuphefumla esetyenziswe kolu phononongo lokugqibela ifuna abathathi-nxaxheba ukuba baphefumle ngeempumlo zabo ukuya kwisithathu, babambe umphefumlo wabo ukuya kwisithathu, emva koko bakhuphele kubalo lwesithathu ().

Iindlela ezithile zokuphefumla ezilawulwayo sisixhobo sasekhaya esasimahla nesisebenzayo sesicaphucaphu.

6. Sebenzisa izinongo ezithile

Izinongo ezininzi ngamayeza athandwayo ahlala ekhuthazwa ukulwa isicaphucaphu.

Uninzi lwezi ziqholo luxhaswa kuphela bubungqina bendalo. Nangona kunjalo, amandla okulwa isicaphucaphu kwezi ziqholo zintathu axhaswa bubungqina benzululwazi:

• I-Fennel powder: Ngamana kunokunciphisa iimpawu zokuya exesheni, kubandakanya isicaphucaphu, kunye nokunceda abantu basetyhini babe namaxesha amafutshane ().
• Isinamoni: Singabunciphisa ubucaphucaphu obufunyanwa ngabafazi ngexesha lokuya exesheni ().
• Ukukhupha ikumin: Ngamana unokunceda ukuphucula iimpawu ezinjengeentlungu zesisu, isicaphucaphu, ukuqhinwa kunye norhudo kubantu abane-IBS ().

Nangona ezi ziqholo zintathu zinokunceda ukunciphisa isicaphucaphu kubantu abathile, zimbalwa kakhulu izifundo ezikhoyo kwaye ziyafuneka ngakumbi ngaphambi kokuba kuthathwe izigqibo ezinamandla.

Kukwafanelekile ukuba uqaphele ukuba ezi zifundo zingasentla zisebenzisa iidosi ezisusela kwi-180-420 mg ngosuku. Ezi mega-doses kunzima ukufezekisa ngokusetyenziswa kwesiqhelo, kwemihla ngemihla kwezi ziqholo.

Ezinye iziqholo zinokunciphisa ngempumelelo isicaphucaphu. Nangona kunjalo, iidosi ezinkulu zinokufuneka kwaye kufuneka izifundo ezingaphezulu ukuqinisekisa ezi ziphumo.

7. Zama ukhulule izihlunu zakho

Ukuphumla izihlunu zakho kunokunceda ukukhulula isicaphucaphu.

Enye indlela abantu abaye bayisebenzisa ukufezekisa le mphumo yaziwa ngokuba yi-progressive muscle relaxation (PMR). Ifuna abantu ukuba baxakeke kwaye baphumle izihlunu ngokulandelelana okuqhubekayo njengendlela yokufezekisa ukuphumla emzimbeni nasengqondweni ().

Olunye uphononongo lwamva nje lufumanise ukuba i-PMR yindlela esebenzayo yokunciphisa ubukrakra besicaphucaphu esibangelwa yichemotherapy ().

Enye indlela yokunciphisa uxinzelelo lwemisipha kukuthambisa.

Kwisifundo esinye, iqela lezigulana ze-chemotherapy zanikwa ingalo esezantsi yemizuzu engama-20 okanye ukuthambisa imilenze esezantsi ngexesha lonyango lwabo.

Xa kuthelekiswa nabo banganikwanga thambiso, abathathi-nxaxheba abatyholwayo babemalunga nama-24% emngciphekweni wokufumana isicaphucaphu emva koko)

Ukuphumla izihlunu zakho, nokuba kungokuthambisa okanye ubuchule be-PMR, kunokunceda ekunciphiseni isicaphucaphu.

Thatha iVithamin B6 Supplement

I-Vitamin B6 iya isanda kucetyiswa njengolunye unyango kubafazi abakhulelweyo abakhetha ukuthintela amayeza okunyanga isicaphucaphu.

Izifundo ezininzi zichaza ukuba izongezo ze vithamin B6, ekwabizwa ngokuba yi pyridoxine, ukunciphisa ngempumelelo isicaphucaphu ngexa lokukhulelwa (,,,).

Ngesi sizathu, iingcali ezininzi zicebisa ukuthatha isongezelelo se-vitamin B6 ngexesha lokukhulelwa njengonyango lodidi lokuqala ngokuchasene nesicaphucaphu (41).

Iidosi zeVitamin B6 ukuya kuthi ga kwi-200 mg ngosuku ngokubanzi zithathwa njengezikhuselekileyo ngexesha lokukhulelwa kwaye zivelise akukho miphumo mibi. Ke ngoko, olu nyango lonyango lunokubaluleka ukuzama (41,).

Nangona kunjalo, khange kubekho zifundo zininzi ngesi sihloko, kwaye ezinye zixela ukuba akukho ziphumo (,).

Thenga ivithamini B6 kwi-intanethi.

Kwabafazi abakhulelweyo abafikelwa sisicaphucaphu, ivithamin B6 yindlela ekhuselekileyo nenokubakho yokunyanga isicaphucaphu.

9–17. Iingcebiso ezongezelelweyo zokunciphisa isicaphucaphu

Ukongeza kwiingcebiso ezingentla, ezinye iingcebiso ezimbalwa zinokunciphisa amathuba okuba isicaphucaphu okanye sincede ekunciphiseni iimpawu zaso. Ezona zixhaphakileyo zibandakanya (44, 45):

1. Kuphephe ukutya okunezipayisi okanye okunamafutha: Ukutya okungafunekiyo okwenziwe kukutya okufana neebhanana, irayisi, iapile, amagqabi okanye iitapile ezibhakiweyo kunokunciphisa isicaphucaphu kunye nokunciphisa ukubakho kwesisu esibuhlungu.
2. Yongeza iprotheni kwizidlo zakho: Ukutya okune-protein eninzi kunokulwela isicaphucaphu ngcono kunokutya okunamafutha amaninzi okanye okunee carbs ().
3. Gwema ukutya okukhulu: Ukukhetha ukutya okuncinci, okuxhaphakileyo xa uziva ucaphukisiwe kunokunceda ukunciphisa iimpawu zakho.
4. Hlala nkqo emva kokutya: Abanye abantu kunokwenzeka ukuba babe ne-reflux okanye babe nesicefeceko ukuba balale phantsi kwisithuba semizuzu engama-30 ukuya kwengama-60 emva kwesidlo.
5. Gwema ukusela kunye nokutya: Ukusela naluphi na ulwelo kunye nokutya kunokonyusa iimvakalelo zokugcwala, ezinokuthi zibe mandundu isicaphucaphu kwabanye abantu.
6. Hlala hydrated: Ukuphelelwa ngamanzi emzimbeni kunokubangela isicaphucaphu. Ukuba isicaphucaphu sakho sihamba nokugabha, faka ulwelo olulahlekileyo endaweni yolwelo olutyebileyo nge-electrolyte njengamanzi acocekileyo amaminerali, umhluzi wemifuno okanye isiselo sezemidlalo.
7. Gwema amavumba aqinileyo: Oku kunokuba nzima ukuba nesicaphucaphu, ngakumbi xa ukhulelwe.
8. Gwema izongezelelo zentsimbi: Abafazi abakhulelweyo abanamanqanaba aqhelekileyo esinyithi kufuneka bakuphephe ukuthatha izongezo zentsimbi ngexesha lekota yokuqala kuba zinokubenza babe mandundu isicaphucaphu ().
9. Umthambo: Ukuzivocavoca iAerobic kunye neyoga kunokuba ziindlela eziluncedo kakhulu zokunciphisa isicaphucaphu kwabanye abantu (,).

Kubalulekile ukuba uqaphele ukuba uninzi lwezi ngcebiso zokugqibela zixhaswa kuphela bubungqina be-anecdotal. Oko kwathiwa, babeka umngcipheko omncinci kwaye banokuba kufanelekile ukuzama.

Iingcebiso ezingentla zinokuthintela okanye zinciphise isicaphucaphu, ngokobungqina be-anecdotal. Uninzi lonyango alukhange lufundwe.

Umgca osezantsi

I-nausea inokwenzeka kwiimeko ezininzi kwaye ihlala ikwenza uzive umbi.

Iingcebiso zendalo ezingentla zinokunceda ukunciphisa isicaphucaphu ngaphandle kokusebenzisa amayeza.

Oko kwathiwa, ukuba isicaphucaphu sakho siyaqhubeka, kuya kufuneka ngokuqinisekileyo ufune iingcebiso ezongezelelweyo kugqirha wakho.

Funda eli nqaku ngeSpanish.