Ukuqunjelwa ukuvuvukala kwesisu ngenxa yokwakheka kwegesi eningi ngemva kokudla, okuholela ezinhlungwini, ukuzwa okugxilile, nokungakhululeki. Kwezinye izimo, lesi simo sibangelwa ukudla okuthile okungabekezeleli okusho ukuthi umuntu anganciphisa ukuqunjelwa ngokunciphisa ukudla okuqunjelwa. Ingenza isisu sibonakale sikhulu, futhi ngezinye izikhathi sihambisana ne-acid reflux kanye ne-fating ngokweqile.
Izimbangela Zokuqunjelwa
Ukudla okune-fiber
Ukudla okunothe ngokudla okunefiber ephezulu njengemifino nakuba kunempilo, kubangela ukuqunjelwa. Lapho ukudla kufinyelela emathunjini, lapho kugaywa khona, amagciwane alambile alapha ayakudla, futhi umphumela uba igesi ye-methane ne-Cabo dioxide enweba ikholoni elibangela ukuqunjelwa.
Ukungabekezelelani kokudla
Okuvame kakhulu ukubekezelelana kwe-fructose, okuvame ukubizwa ngokuthi i-fructose malabsorption. Kwenzeka lapho umzimba ungenawo amaprotheni enza kube lula ukumuncwa kukashukela emathunjini amancane. I-fructose izobe isivubela emathunjini okuholela ekuqunjelweni, ukugcwala kanye negesi.
ukuqunjelwa
Ukuqunjelwa kuwumphumela wendle eqinile enamathele emgudwini wamathumbu evimba igesi engaphezu kwawo ukuba ingaphumi. Njengoba indle iqhubeka nokuhlala ekoloni, amabhaktheriya alapho ayaqhubeka ezondla kuso, futhi lapho ekhipha amagesi amaningi, okubangela ukuqunjelwa.
Ukugcinwa koketshezi
Ukudla okunosawoti omningi noma izinguquko zamahomoni zingenza umzimba ugcine uketshezi oluningi kunokuvamile. Ukugcinwa koketshezi oluholela ekuqunjelweni kungase kube umphumela wesifo sikashukela noma ukwehluleka kwezinso. Nakuba ukugcinwa kwamanzi nokuqunjelwa akufani, la magama womabili avame ukusetshenziswa ngokushintshana.
Amagciwane amathumbu amancane akhula ngokweqile
Amagciwane amaningana emathunjini amancane asiza ekugayeni ukudla. Ukuphazamiseka kwalawa magciwane kungaholela ekwandeni kwamabhaktheriya ayingozi ku-ileum, isimo esaziwa ngokuthi ukukhuphuka kwamagciwane amathumbu amancane (SIBO). Kuholela ekungagayeki kahle kokudla kanye nobunzima bokumunca izakhi ezinomthelela ekuqunjelweni.
Izindlela Zokunciphisa Ukuqunjelwa
Ngaphandle kokuthatha imishanguzo yokusiza ekudambiseni ukungakhululeki kokuqunjelwa, amanye amakhambi asekhaya awusizo ekwehliseni amathuba okuqunjelwa kokudla.
Yehlisa ukudla kwakho ngesikhathi sokuhlala
Ukudla ngokweqile kwenza umuntu azizwe equnjelwe ngoba ukuqunjelwa kwabanye abantu kuthinta izinzwa. Ukudla izingxenye ezincane zokudla kungasiza ekutholeni imbangela yokuqunjelwa ngokushesha. Ukwengeza, hlanganisa ukuhlafuna okufanele kokudla ngaphambi kokugwinya ukuze unciphise inani lomoya umuntu awugwinya ngokudla njengoba umoya ogwinywe ngokuvamile uphumela ekuqunjelweni.
Thola ukungabekezelelani kokudla kanye ne-allergies futhi ukususe ekudleni kwakho
Lapho uqaphela ukuthi awukubekezeleli ukudla okuthile okubangela ukuqunjelwa kanye negesi eyeqile, kususe noma ukukhawulele ekudleni kwakho. Okunye ukudla okuvamile okuyizigebengu zokuqunjelwa i-lactose okuwubisi oluyinhloko lwe-carbohydrate, i-fructose, amaqanda, nokolweni noma i-gluten. I-Lactose ne-fructose ziwela ngaphansi kwesigaba sama-carbohydrate angagayeki avame ukubizwa nge-FODMAPS, kanti i-FODMAPS ingabangela ukuqunjelwa abantu abangababekezeleli, ngakho-ke isidingo sokuwaqeda ekudleni kwakho.
Hamba uyozihambela
Ukuvivinya umzimba kungasiza ukuhambisa imisipha yamathumbu, okungasiza ekukhipheni igesi eyeqile esiswini. Ukuhamba ngezinyawo kunganikeza ukukhululeka okusheshayo ekuqunjelweni noma ekuqunjweni.
Ukubhucungwa kwesisu
I-massage yesisu ingasiza ekuhambiseni amathumbu. Ukwenza i-massage elandela ikholoni kungaba usizo ukuvumela ukunyakaza kwamagesi nendle. Izinyathelo ezilandelayo ziwusizo:
- Ngezandla zakho ngaphezu kwethambo lenyonga yangakwesokudla, hlikihla isisu ngokunyakazisa isiyingi, usebenzisa ukucindezela okulula ohlangothini lwesokudla lwe-ribcage.
- Hambisa esiswini esingaphezulu uye kubambo lwesokunxele, bese uhlikihla kancane uye phansi ethanjeni lenyonga yesokunxele.
- Ungaphinda wenze inqubo uze uzizwe ukhululekile ekuqunjelweni.
Phuza amanzi esikhundleni sesoda
Amasoda ngokuvamile ayiziphuzo ezine-carbonated okusho ukuthi agcwele igesi ongafuni ukuyakha esiswini sakho. I-carbon dioxide ingabangela ukuqunjelwa kanye nemiphumela yokuqunjelwa esiswini somuntu, njengoba kunjalo ngesoda. Ama-sweeteners okwenziwa kanye noshukela kumasoda nakho kungabangela ukuqunjelwa ngokuvutshelwa. Amanzi okuphuza ngeke aqede lezi zinkinga kuphela, kodwa alungele ukugaya.
Gwema ukuhlafuna ushingamu
I-chewing gum ivame ukuba noshukela notshwala obungabangela ukuqunjelwa kwabanye abantu. Umoya umuntu awugwinya ngesikhathi ehlafuna ushingamu nawo ungabangela ukuqunjelwa. Ungasebenzisa upelepele noma i-ginger mint ukuze uthole umoya omusha ukuze ugweme inkinga yokuhlafuna ushingamu.
Zama ukudla okuphansi kwe-FODMAP
Uma ukuqunjelwa kubangelwa ukungabekezelelani kuma-carbohydrate athile noma i-IBS, ukudla okuphansi kwe-FODMAP kungaba usizo ekuvumeleni amathumbu ukuba alulame. Ukuqeda lokhu kudla ngaphambi kokuthola ukuthi yiliphi iqembu lokudla elibekezelela umzimba womuntu kunganikeza ikhambi lesikhathi eside lokuqunjelwa.
Sebenzisa izithasiselo ze-enzyme yokugaya
Ukwengeza ama-enzyme avela ngaphandle kwekhawuntari kungasiza ekwephuleni ama-carbohydrate angagayeki, ngaleyo ndlela kunciphise ukuqunjelwa. Lezi zithako ze-enzyme zihlanganisa i-lactase yokudiliza i-lactose ne-beano equkethe i-alpha-galactosidase, esiza futhi ekwephuleni amanye ama-carbohydrate, okufakazela ukukhululeka ngokushesha.
Thatha ama-probiotics
Ukuqunjelwa kuvame ukubangelwa igesi ephuma emathunjini ngenxa yokusebenza kwebhaktheriya endaweni. Ezinye izifundo zomtholampilo ziphakamisa ukuthi izithako ze-probiotic zinganciphisa ukuqunjelwa nokukhiqizwa kwegesi kubantu abanezinkinga zokugaya ukudla. Ama-probiotics anenqwaba yezinye izinzuzo, okuwenza afanele ukuzama.
Yidla i-fiber encibilikayo
Ifayibha encibilikayo ethathwe ngokulinganiselwe ingasiza ekuxazululeni izinkinga zokuqunjelwa kanye nokuqunjelwa. Kodwa-ke, umuntu kufanele anciphise i-fiber ngoba ukusetshenziswa kwe-fiber ngokweqile, ikakhulukazi i-fiber engancibilikiyo, kuzoba kubi kakhulu lapho amagciwane e-colon esebenza kuwo. Ungahlanganisa ukuvivinya umzimba namanzi okuphuza ngaphandle kokudla ukuze unciphise ukuqunjelwa, okuyimbangela enkulu yokuqunjelwa.
Vakashela udokotela uma isimo siqhubeka
Uma ukuqunjelwa kuba okungapheli futhi ubuhlungu buba nzima, khona-ke kufanelekile ukubona udokotela. Udokotela angasiza ekunqumeni futhi atuse ukwelashwa uma kunezinkinga zezokwelapha ezicashile.
Iphuzu Eliyinhloko
Nakuba ukuqunjelwa kuvamile cishe kuwo wonke umuntu, kungase kungakhululeki, futhi kwabanye, kubangela ubuhlungu besisu. Abantu abaphethwe i-IBS noma i-SBO kuzodingeka bahlole indlela abadla ngayo nendlela yokuphila njengoba ukudla kungaholela ezinhlungwini ezinzima. Ukuqunjelwa kubangelwa ukudla okudlayo, ukugcinwa kwamanzi, nezinye izimo zezempilo. Amanye amakhambi asekhaya anganciphisa uma engaziqedi izimpawu zokuqunjelwa uma esetshenziswa ngendlela efanele.
Ezweni lanamuhla, indlela yabantu yokudla nokuzivocavoca isishintshile, futhi ngokuvamile yindlela yokuphila eyimbangela yezifo eziningi ezihlobene nokudla. Ngikholelwa ukuthi ngamunye wethu uhlukile - okusebenza komunye akumsizi omunye. Ngaphezu kwalokho, kungaba yingozi. Nginesithakazelo ku-psychology yokudla, ecwaninga ubuhlobo bomuntu nomzimba wabo nokudla, ichaza ukukhetha kwethu nezifiso zemikhiqizo ethile, ubunzima bokugcina isisindo somzimba esiphezulu, kanye nomthelela wezici ezihlukahlukene zangaphakathi nezangaphandle ekuphambeni ukudla. Futhi ngingumqoqi wezimoto zakudala oshisekayo, futhi njengamanje, ngisebenza ngeMercedes yami yango-1993 iW124. Kungenzeka ukuthi uye wathola izihloko engike ngavezwa kuzo, ngokwesibonelo, kwethi Cosmopolitan, Elle, Grazia, Women’s Health, The Guardian, nezinye.
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