Ngakho yini ebangela i-irritable bowel syndrome? Kuvela ukuthi ochwepheshe abayazi impendulo eqondile yalo mbuzo. Ngokusho kwesikhungo seNyuvesi yaseMaryland, lapho kuhlolwa iziguli ezine-IBS, izitho zazo zibonakala ziphile saka ngokuphelele. Yingakho odokotela abaningi bekholelwa ukuthi lesi sifo singabangelwa yizinzwa ezizwelayo emathunjini noma amagciwane amathumbu. Kodwa kungakhathaliseki ukuthi iyini imbangela eyinhloko ye-IBS, ochwepheshe baye bakhomba ukuthi yini ebangela ukugayeka kokudla kwabesifazane abaningi. Nazi izizathu eziyisikhombisa zezizathu ezingasho lutho zokuthi kungani ungahle uzwe i-gurgling emathunjini akho.
Udla isinkwa ne-pasta kakhulu
“Abanye abantu bacabanga ukuthi i-gluten inecala. Kodwa empeleni angama-fructans, imikhiqizo ye-fructosylation ye-sucrose, evame ukubangela izinkinga kwabaphethwe yi-IBS,” kusho isazi se-gastroenterologist uDaniel Motola.
Uma une-irritable bowel syndrome, kungcono ukunciphisa ukudla kwakho imikhiqizo kakolweni equkethe i-fructan, njengesinkwa ne-pasta. Ama-Fructans atholakala ku-anyanisi, u-garlic, iklabishi, i-broccoli, i-pistachios kanye ne-asparagus.
Uchitha ubusuku nengilazi yewayini
Ushukela otholakala eziphuzweni ezahlukene ungahluka kakhulu futhi usebenze njengokudla kwamagciwane amathumbu, okuholela ekuvubeleni nasekudaleni igesi eningi kanye nokuqunjelwa. Ngaphezu kwalokho, uphuzo oludakayo lungalimaza amagciwane atholakala emathunjini. Okufanelekile, kufanele uyeke ukuphuza utshwala ngokuphelele. Naka ukuthi ungaphuza kangakanani ngaphambi kokuba izimpawu zamathumbu acasuke ziqale ukuze wazi umkhawulo wakho.
Ushoda ngevithamini D
Ucwaningo lwakamuva olushicilelwe kuyi-European Journal of Clinical Nutrition luthole ukwanda okuphezulu kokuntuleka kwevithamini D, futhi le vithamini ibalulekile empilweni yamathumbu kanye nokusebenza komzimba kubantu abane-IBS. Ucwaningo luphinde lwathola ukuthi ababambiqhaza abathathe izithasiselo zikavithamini D bathola ukuthuthuka kwezimpawu ezinjengokuqunjelwa, isifo sohudo, nokuqunjelwa.
Hlola i-vitamin D yakho ukuze umhlinzeki wakho wezempilo akwazi ukukunikeza izithasiselo ezifanele zezidingo zomzimba wakho.
Awulali ngokwanele
Ucwaningo lwango-2014 olwanyatheliswa kuyi-Journal of Clinical Sleep Medicine lwathola ukuthi kwabesifazane abane-IBS, ukungalali kahle kubangela ubuhlungu obukhulu besisu, ukukhathala, nokungahlaliseki ngakusasa. Ngakho-ke, noma yikuphi ukuphazamiseka kokulala kwakho kuthinta ama-microbiomes (izinto eziphilayo) zamathumbu.
Ukuzijwayeza imikhuba yokulala enempilo, ukulala njalo nokuvuka ngesikhathi esifanayo, kungathuthukisa izimpawu ezicasulayo ze-IBS, kugcine impilo yamathumbu akho eqinile, futhi kunciphise amazinga akho okucindezeleka nokukhathazeka.
Awuyena umlandeli omkhulu wokuzivocavoca
Abantu abahlezi bavame ukubona i-bowel syndrome ecasulayo njengebaluleke kakhulu kunalabo abavocavoca okungenani kathathu ngesonto. Ngokocwaningo lwakamuva oluvela eNyuvesi yase-Illinois, ukuzivocavoca kungakhuphula ukukhiqizwa kwamagciwane amahle emathunjini akho, kungakhathaliseki ukuthi hlobo luni lokudla. Angakwazi futhi ukuvuselela ukufinyela kwamathumbu okuvamile ukusiza ukulawula ukuqunjelwa futhi kubambezele ukufinyela ukusiza ukulwa nesifo sohudo.
Zama ukuzivocavoca imizuzu engu-20 kuya kwengu-60 izikhathi ezingu-3-5 ngesonto. Ukuhamba ngezinyawo, ukugibela ibhayisikili, i-yoga, noma i-Tai Chi yizo zonke izinketho ezinhle zokudambisa izimpawu.
Ingabe unezinsuku ezibucayi?
Kwabesifazane abaningi abane-IBS, izimpawu zivame ukuba zimbi kakhulu lapho beqala ukuya esikhathini ngenxa yamahomoni amabili amakhulu abesifazane, i-estrogen ne-progesterone. Kokubili kunganciphisa umgudu wamathumbu, okusho ukuthi ukudla kudlula kancane. Lokhu kuhlanganisa ukuqunjelwa nokuqunjelwa, ikakhulukazi uma ungadli i-fiber eyanele futhi ungaphuzi amanzi anele. Ngakho-ke, ukusheshisa nokunciphisa amathumbu ngenxa yalawa ma-hormone kungase kube okwanele ukwenza uzizwe ungakhululekile.
Qala ukulandelela izimpawu zakho ze-IBS njengoba zihlobene nomjikelezo wakho wokuya esikhathini. Lokhu kungakusiza ukuthi uthole indlela odla ngayo nendlela yokuphila, wenze izinguquko ezifanele futhi uzilungisele umjikelezo wakho. Isibonelo, zama ukuqeda ukudla okubangela igesi ezinsukwini ezimbalwa ngaphambi kokuba isikhathi sakho siqale, noma ngisho nangaphambi kwalokho.
uqine kakhulu
Ukucindezeleka kuyimbangela enkulu ye-IBS ngoba abaningi bethu bagcina ukungezwani ngokoqobo emathunjini ethu. Lokhu kushuba kubangela ukugogeka kwemisipha futhi kungakhula kalula kube izinkinga zamathumbu. Eqinisweni, i-serotonin eminingi itholakala emathunjini, yingakho i-serotonin reuptake inhibitors ekhethiwe ivame ukusetshenziselwa ukwelapha i-IBS, hhayi nje ukucindezeleka nokukhathazeka.
Uma ucindezelekile noma uhlushwa ukucindezeleka noma ukukhathazeka, ukukhululeka ezinkingeni zesisu kuzoba ibhonasi ekwehliseni umoya. Khuluma nodokotela wakho mayelana namasu okulawula ukucindezeleka futhi uthathe izinyathelo zokuyeka ukukhathazeka. Zijwayeze ukuzindla, thola izinto zokuzilibazisa eziphumuzayo, noma hlangana nabangane bakho kaningi.