Ungawuthintela njani kwaye unyange ukunyanzelwa kokuHamba, ngokweNgcali yeGut

Umxholo

• Iimbangela zoHambo Constipation
• Ukuthintela Njani Ukuqunjelwa Kohambo
• Indlela Yokunyanga Ukuqunjelwa Kweholide
• Uphengululo lwe

Wakhe wakufumanisa kunzima "ukuhamba" xa usendleleni? Akukho nto inokonakalisa iholide entle, enomdla njengezibilini ezivaliweyo. Nokuba usebenzisa i-buffet engapheliyo kwindawo ekuchithelwa kuyo iiholide okanye uzama ukutya okutsha kwilizwe elingaqhelekanga, ukuba neengxaki zesisu ngokuqinisekileyo kunokubeka i-cramp (ngokoqobo) kwisitayile sakhe nabani na.

Ukubhengezwa ngokupheleleyo: Ndiza kufumana inyani nawe.Ngehlobo ephelileyo, ndithathe uhambo lweentsuku ezili-10 ndaya eThailand ngexesha apho ndaye ndane-3 okanye i-4-ish, iimpazamo, iintshukumo (ezo, ​​kuba ndinyanisekile kwaye zonke, zazingonwabanga kwaye zinyanzelekile). Ngelixa oko kungangabonakala ngathi yinto enkulu kwabanye, amathumbu am kunye nam besingavisisani, endishiya nosana lokutya olusisigxina esiswini sam (esidumbileyo) esibangele okuninzi yokungaphatheki kakuhle.

Ke, malunga neveki yokubaleka kwam, ndathatha i-laxative kuphela ku ... Ngelixa sasityisa iindlovu, sihlola iitempile, kwaye sithatha imifanekiso ye-IG, ndandithandazela ngaphakathi ukuba amandla athile amakhulu abeke isandla esiphilisayo esiswini sam - kwaye aphelise inani lam leeblues ezimbini. Umzimba wam wawukhwaza "Ndiyayithiya apha," kwaye ngokunyanisekileyo, ndandikulungele ukufika ekhaya ukuze ndinethemba lokuphelisa umdlalo wam wokutya. (Jonga kwakhona: Indlela yokujongana nePain esiswini kunye neRhasi-kuba uyazi ukuba uziva ungonwabanga)

Iindaba ezimnandi? Iholide yam okanye ukuqhina kokuhamba, eneneni, kwaphela emva kokuba ndibuyele kwigumbi lam lokuhlambela, ndaye ndayixhoma yonke le nto ndinayo i-IBS-C (i-irritable bowel syndrome ngokuqunjelwa). Ukuba ndinengxaki yokubetha rhoqo, ewe, ndinokuba nengxaki ngakumbi kwilizwe elingaqhelekanga, elikude. Kunene? Kunene. Ngaphandle kokuba awunyanzelekanga ukuba ube nembali yoxinzelelo lokugaya ukutya ukuze ufumane amava okuqunjelwa kohambo (okanye ukuvalelwa kwesisu, FWIW). Endaweni yokuba, wonke umntu nawo wonke umntu angabuyela umva xa ehamba.

"Ukuqhina ikhefu yinto eqhelekileyo kwaye ixhaphakile," utshilo u-Elena Ivanina, u-D. "Sizizidalwa zesiqhelo kwaye kunjalo nesibindi sethu!"

Iimbangela zoHambo Constipation

Xa kuziwa kwimfazwe yamathumbu, izitulo ezingaqhelekanga ziyimpawu enye abantu abaninzi abanamava xa behamba, ngokutsho kukaFola May, MD, Ph.D., ibhodi eqinisekisiweyo ye-gastroenterologist kunye noprofesa oncedisayo weyeza kwiYunivesithi yaseCalifornia. , Ilos Angeles. "Ukuba ungumntu onesisu esinye ngosuku, ungaya ezantsi kwisinye kwisithathu," utshilo. "Abanye abantu baya kuba ne-bloating, intlungu yesisu, ukungahambi kakuhle, ukulahlekelwa ngumdla, kunye noxinzelelo oluninzi xa usebenzisa indlu yokuhlambela."

Ukuqhina kohambo kuhlala kuvela kwizinto ezimbini: uxinzelelo kunye notshintsho kwishedyuli yakho yemihla ngemihla. Ukufumana ukuphazamiseka kwindlela yakho yemihla ngemihla-kwaye, ngoko, ukutya kwakho kunye neshedyuli yokulala kunye nokuxhalaba okuvame ukuza nokuhamba-kunokubangela imiba emininzi yesisu. "Xa useluhambeni, ungaziva uxinezelekile kwaye utye nantoni na ekuhambeni," Utshilo uKumkum Patel, MD, M.P.H, ugqirha webhodlela eliqinisekisiweyo elizinze eChicago. "Oku kunokukhokelela kukungalingani kwe-hormonal kunye ne-gut bacteria, nto leyo inokucothisa amathumbu akho." (Inxulumene: Indlela emangazayo yokuba uBongo bakho kunye neGut zixhunyiwe)

Nazi ezinye zezizathu ezinokuthi zibe netyala lokuqhinwa kwakho kuhambo:

Indlela yoThutho

I-ICYDK, iinkampani zeenqwelo-moya zicinezela umoya osegunyeni ukuze zigcine abo babhabhayo bekhuselekile kwiindawo ezahlukahlukeneyo. Ngelixa uqhubeka nokuphefumla ngesiqhelo ngelixesha lotshintsho kuxinzelelo, isisu sakho asinakufumana ukuhamba ngohambo ngokutyibilikayo, njengoko kunokubangela ukuba isisu sakho kunye namathumbu sandise kwaye sikushiye udumbile, ngokweCleveland Clinic.

Ukubamba "Yiyo" ngaphakathi kwaye Uhamba Kancinci

Ngaphezulu koko, ukubetha ngenqwelomoya ayisiyiyo eyona meko inomdla - kwaye okufanayo kuya kwezinye iifom njengohambo ngokunjalo, oko kukuthi uloliwe, imoto, ibhasi. Ukubamba ingqumbo yakho kunye nokuhamba kancinci kunokukhokelela kwizibilini ezixhaswayo. (Kwaye ukuba ukhathazekile kukuqunjelwa eholideyini, awunakufuna ukuzila ukutya xa ubhabha.)

Utshintsho kwindlela yesiqhelo, iShedyuli yokulala, kunye nokutya

Nokuba kukwiCaribbean okanye kwi-casa yakho, ukuqhinwa kukuqhinwa - ngokusisiseko xa i-poop ihamba kancinci kakhulu kwinkqubo yakho ye-GI. Ngomzamo wokukhawulezisa eso situlo sinenkani, umzimba wakho uhoxisa amanzi emathunjini amakhulu, kodwa xa uphantsi kwi-fiber kwaye uphelelwe ngamanzi (aka amanzi amancinci akhoyo ukukunceda ukutyhala i-poo yakho), isitulo siba somile, sinzima, kwaye Kunzima ukuhamba kwikolon, ngokwe-American College of Gastroenterology (ACG).

Kodwa enye yeendlela eziphambili zokuya eholideyini kukwazi ukwahlukana neshedyuli yakho yesiqhelo kunye nemikhwa. Njengokuba kungekho mfuneko yokuseta ialam ngokuqhekeka kokusa (dumisa!), Kwaye kukho amathuba amaninzi okufumana ukutya okutsha ongenakukutya rhoqo. Kodwa xa ulahla iisaladi zakho zesipinatshi kunye namanzi elamuni, agcwele izondlo kunye ne-H2O, kwi-poolside burgers kunye ne-daiquiris, kunokwenzeka ukuba uxhaswe.

Ukuthetha ngokutya, ukuzama ukutya okutsha kunokunyusa inkqubo ye-GI, utsho uDkt May. "Abantu abahamba besiya kumazwe amatsha kwaye abakuqhelanga kangako ukutya okanye indlela ekulungiswe ngayo kunokuphelisa usulelo okanye olunye uhlobo lwento engaqhelekanga enokubangela ukuba babe nezitulo eziqinileyo." (Isandi esiqhelekileyo awuwedwa-yithathe ku-Amy Schumer, obuze u-Oprah ngengcebiso yokuqunjelwa.)

Ngokubhekisele kuko konke oko kulala uvuya kangaka? Ewe, ukuncothula inkqubo yakho yesiqhelo kunye nokulala kunokuphosa iwotshi yangaphakathi yomzimba wakho okanye isingqisho esijikeleze umzimba, esixelela ixesha lokutya, i-pee, i-poo, njlnjl. nge-jet lag okanye indawo entsha yexesha) ziye zadibaniswa neemeko ze-GI ezibandakanya i-IBS kunye nokuqunjelwa, ngokweNational Institutes of Health (NIH).

Ukuxhalaba okuphezulu kunye noxinzelelo

Ngelixa, ewe, into oyityayo inokuchaphazela amathumbu akho, iimvakalelo zakho zinokubangela konke ukuqhina kweholide. Ukuhamba ngokufuthi kunokukhokelela kukuziva udiniwe ngokwasengqondweni kwaye ukoyisile. Ukujongana nemimandla yamaxesha ahlukeneyo, ummandla ongaqhelekanga, ukulinda ixesha elide kwisikhululo seenqwelomoya konke kunokubangela uxinzelelo kunye noxinzelelo - zombini ezinokuthi zibe nefuthe kwindlela inkqubo ye-nervous system (inxalenye yenkqubo ye-nervous elawula izinto ze-GI) isebenza njani. Ukuhlaziya ngokukhawuleza: Ingqondo (inxalenye yenkqubo ye-nervous system) kunye namathumbu ahlala enxibelelana rhoqo. Isisu sakho singathumela imiqondiso kwingqondo, sibange ukutshintsha kweemvakalelo, kwaye ingqondo yakho ingathumela imiqondiso kwisisu sakho, ibangele i-symphony yeempawu ze-GI kubandakanya, kodwa kungaphelelanga apho, iitampu, igesi, urhudo, kunye, yup, ukuqhina. (Idibeneyo: Indlela iimvakalelo zakho ezithunyelwa ngayo ngeGut yakho)

"Abanye bade babize [amathumbu] 'ingqondo yesibini,'" utsho uJillian Griffith, RD, MSPH, i-dietitian ebhalisiweyo esekelwe eWashington, DC "Kukho i-neurons eninzi emathunjini akho alawula iinkqubo zokugaya njengokugwinya, ukuphula ukutya, kwaye uncede ingqondo yakho ithathe isigqibo sokuba zeziphi ukutya ezinoxinano lwezondlo kwaye zeziphi ukutya ezimoshakeleyo. Xa uziva ukhathazekile okanye uxhalabile, uxinzelelo luthintela zonke iindlela ezisemathunjini akho. "

Yithi uhleli kwisikhululo seenqwelomoya kwaye iarhente yesango ivakalise ukuba inqwelomoya yakho ilibazisekile. Okanye mhlawumbi uku-bae-cation yakho yokuqala yothando kwaye uthandabuza kancinci ukunuka igumbi lasehotele. Nokuba yeyiphi na indlela, zombini ezi meko ziya kuvuselela amaxhala athile, o.k.k. ukwenza iinqwelomoya eziqhagamshelayo okanye ixesha lokuqhawula indawo yokuhlambela yakho malunga neqabane lakho lokuhamba. Okwangoku, ingqondo yakho ixelela isisu sakho ukuba kukho into enoxinzelelo okanye "engakhuselekanga" eyenzekayo, ebangela ukuba amathumbu akho alungiselele nantoni na eza kuza. Yicinge njengokulwa okanye ukubhabha, utsho uGriffith. Kwaye oku kunokuba nefuthe elibi kuludwe lwemisebenzi yamathumbu, njengokuhamba ngokukhawuleza - ukutya okukhawulezayo okanye okucothayo kuhamba ngephecana le-GI- elinokukhokelela kurhudo okanye ukuqhina, ngokwe-American Psychological Association (APA). (Idibeneyo: Izinto ezothusayo ezitshabalalisa ngokufihlakeleyo ukugaya kwakho)

Ukuthintela Njani Ukuqunjelwa Kohambo

UGriffith ucebisa ukuba ukulungela nokucwangcisa kwangaphambili zizinto ezimbini eziluncedo ekuthinteleni ukuqhina kohambo. "Xa usendleleni, awunakuhlala ulawula izinto oza kuba nakho ukufikelela kuzo," utshilo. "Kodwa singazisa izinto ezisempilweni kuthi, ezinje ngokutya okulula, iipakethi ze-oatmeal, kunye nembewu ye-chia-izinto ezikhawulezayo onokuziphosa kwisipaji sakho okanye ubhaka." (Jonga kwakhona: I-snack yokugqibela yokuHamba onokuthi uyithathe naphi na)

I-Griffith ithi ngokulinganayo kubalulekile ukungena eholideyini enendawo elungileyo yokuhambisa amanzi okanye i-microbiome, ebandakanya ukuhlala ne-hydrated, ukunyusa iiprobiotic kunye ne-prebiotic, kunye nokugcina ukutya okufanelekileyo okubandakanya iziqhamo, imifuno, kunye neenkozo ezipheleleyo.

Nje ukuba iibhegi zakho zipakishwe kunye nexesha lokuhamba kwayo, "zama ukuphinda wenze uninzi lwesiqhelo esiqhelekileyo njengoko unako ukugcina amathumbu rhoqo," ucebisa uGqirha Patel. "Kwaye qiniseka ukuba ufumana nokuphumla okuninzi. Oku kuya kunceda ukugcina uxinzelelo phantsi ukuze amanqanaba akho e-cortisol kunye nenkqubo yemfesane yovelwano [impendulo 'yomlo okanye indiza' ayingobangaphezu kokuqhuba kakhulu."

Xa usendleleni, ingaba kuhambo oluphakathi okanye ukuleqa kwisango lakho, kulula ukubamba i-pee okanye i-poo yakho, kodwa nceda ungenzi. Ukuba uziva ufuna ukusebenzisa indlu yangasese, mamela umzimba wakho. "Musa ukuwutyeshela umnqweno wokuhamba okanye ungadlula kwaye ungabuyi ngokukhawuleza!" Wongeza uGqirha Ivanina.

Indlela Yokunyanga Ukuqunjelwa Kweholide

Ngelixa kubalulekile ukonwabela ixesha lakho lokuphumla kunye nako konke ukutya okumnandi okuhambisana nako, uGqr. May ulumkisa ngokuchasene nokutenxa ngokupheleleyo kwisidlo sakho sesiqhelo. "Enye yezinto ezimbi kakhulu malunga nokuzenza xa sihamba kukusela amanzi," utshilo. "Zama ukusela amanzi amaninzi njengoko unako yonke imihla kwaye ugxininise ekunyuseni i-fiber intake." (Khumbula ukuba zombini i-H2O kunye nefayibha zibalulekile ekugcineni inkqubo yakho isebenza kakuhle.)

Kwiimeko ezinzima kakhulu zokuqhinwa, uGqirha uMay ucebisa ukuba usebenzise amayeza alula ekhawuntareni. “Iyeza lam endilithandayo yi-Miralax-i-laxative egudileyo kwaye ithambileyo,” utshilo. "Ndixelela izigulana zam ukuba zithathe intwana encinci okanye idosi enye yosuku. Ayizukukunikezela kurhudo, kodwa iyakukunika amathumbu rhoqo." Ingcebiso yepro: gcina ezinye iipakethi zeMiralax (Thenga yona, $ 13, target.com) kwisutikheyisi yakho ukuze ubethe xa okanye xa inkqubo yakho isebenza ukonqena.

Ukusebenza yenye indlela efanelekileyo yokubuyisela amathumbu akho kumkhondo xa useluhambeni. UGqr. Patel uthi: "Umzimba ohambayo uhlala uthande ukuhlala." Ukubandakanya ukuhamba okulula ujikeleze ihotele okanye ukutyibilika kwiindawo ezimbalwa ze-yoga ozithandayo kunokunceda ukukhulula ukuqhina kunye negesi. Umthambo olula wemizuzu engama-20 ukuya kwengama-30 yonke imihla unokunceda ukwenza izinto zihambe - into elula xa ujonga idolophu entsha okanye uhambahamba elwandle! (Ngokulandelayo: Yintoni ekufuneka uyazi ngokuhamba komoya ngexesha lesifo seCoronavirus)

Uphengululo lwe