Ngaba ngamanye amaxesha uziva uhluthi, uqumbile, kwaye uqumbile? Olu luvo lokungakhululeki esiswini sakho, nokuba kusemva kokutya kakhulu okanye ngaphandle kwesizathu, yinto esiyibiza ngokuba "kukuqunjelwa." Le yingxaki eqhelekileyo abantu abaninzi abanayo. Ke namhlanje, masithethe ngesizathu sokuba oku kwenzeke, into onokuyenza ekhaya, kunye nexesha omele uye ngalo kugqirha.
Kuthetha ukuthini ngokwenene oku kugcwaliswa?
Ngamafutshane, ukudumba kukuziva uxinezelekile, uxinzelelo, okanye ukugcwala esiswini sakho. Ngamanye amaxesha olu luvo lunokuhambisana nokudumba esiswini sakho, okusenza sibonakale sikhulu. Nangona kunjalo, oku akusoloko kunjalo. Abanye abantu basenokungaziboni izisu zabo zikhula, kodwa basenokuziva bengakhululekanga.
Oku kungakhululeki kunokusuka ekungakhululeki okuncinci ukuya kwintlungu enzima. Uninzi lwexesha, kuyaphela ngokwako emva kwexesha elithile. Nangona kunjalo, kwabanye abantu, yingxaki ephindaphindayo. Iingxaki zokugaya ukutya kunye notshintsho lweehomoni zinokubangela olu hlobo lokudumba. Ukuba ukudumba kwakho kuyaqhubeka, kungcono ukufuna ingcebiso kagqirha ukuze ufumane unobangela.
Kutheni isisu sethu sidumba ngolu hlobo? Zithini izizathu eziphambili?
Eyona nto ixhaphakileyo ebangela iintlungu zesisu kunye nokudumba kukuphefumula umoya ogqithisileyo emathunjini, okubizwa ngokuba yigesi. Ukuba uziva ugcwele emva kokutya, kusenokwenzeka ukuba kungenxa yengxaki yokugaya ukutya. Kusenokuba yinto elula njengokutya ukutya okuninzi ngaxeshanye. Okanye unokuba nokunganyamezelani nokutya okanye esinye isifo esibangela ukuba igesi iqokelele emathunjini akho.
Makhe sithethe ngezi zizathu ngokucacileyo kancinci.
1. Igesi emathunjini
Kungokwemvelo ukuba igesi ivele xa sisetyisa ukutya esikutyayo. Nangona kunjalo, igesi eninzi kunesiqhelo ithetha ukuba kukho into engahambi kakuhle kwinkqubo yokugaya ukutya.
Le gesi iveliswa xa iintsholongwane eziluncedo emathunjini ethu ziqhekeza iicarbohydrate ezithile esizityayo. Oku kubizwa ngokuba yi-fermentation. Ukubila kwenzeka xa kugaywa iicarbohydrate ezingaphezulu kunezinconywayo kwaye zidlula emathunjini. Kukho izizathu ezahlukeneyo zoku:
- Ukungafunxwa kweeCarbohydrate: Abantu abaninzi banobunzima bokugaya iicarbohydrate ezifana ne-lactose ebisini, i-fructose eziqhamoni, kunye neecarbohydrate ezifumaneka kwisonka nakwiimbotyi. Xa ezi zinto zingagaywanga kakuhle, ziyabila emathunjini zize zivelise igesi.
- Ukukhula Okugqithisileyo Kweebhaktheriya Zamathumbu Amancinci (SIBO):Le meko yenzeka xa iintsholongwane ezihlala emathunjini amakhulu zifudukela emathunjini amancinci zize zikhule kakhulu. Oku kubangela ukuba ukutya kubiliswe ngaphambi kokuba kugaywe kakuhle, nto leyo ebangela ukuba kubekho igesi eninzi.
- Iingxaki Zokugaya Okusebenzayo: Ngamanye amaxesha, ngaphandle kwengxaki yempilo engabonakaliyo, inkqubo yakho yokugaya inokuba nobuthathaka kancinci. Umzekelo, kwiimeko ezifana ne -Irritable Bowel Syndrome (IBS) , unokufumana iimpawu ezifana negesi kunye nokudumba emva kokutya.
- Ukwanda kwe-visceral hypersensitivity: Oku kwahlukile kancinci. Abanye abantu banegesi eqhelekileyo emathunjini abo, kodwa baziva benomsindo kakhulu. Oku kuthetha ukuba imithambo-luvo emathunjini abo inovakalelo oluthe kratya. Baziva bengonwabanga ngenxa yemiqondiso eya engqondweni.
2. Umxholo obambeke kwinkqubo yokwetyisa
Njengoko ukutya, ulwelo, kunye negesi esizityayo zihamba emathunjini, ukuba zibambeke ndaweni ithile okanye ukuba uhambo lucotha, uxinzelelo ngaphakathi esiswini luyanda kwaye isisu siyazaliswa.
- Ukuqhinwa: Le yimbangela eqhelekileyo. Xa indle ingadluli kakuhle kwaye iqokelelana emathunjini, iyavaleka, nto leyo ethintela ukutya okutsha ukuba kungangeni. Oku kubangela ukuba isisu sizive sidumbile kwaye siqinile.
- Ukuvaleka Kwamathumbu: Le yinto ekufuneka uyilumkele. Iithumba emathunjini, izicubu ezibomvu emva kotyando, okanye ukuvaleka kwiindawo ezithile zamathumbu kunokuthintela indlela yokutya.
- Ukuphazamiseka kokuhamba: Le ngxaki yenzeka xa izihlunu kunye nemithambo-luvo ehambisa ukutya emathunjini ingasebenzi kakuhle. Umzekelo, kwiimeko ezifana ne-gastroparesis, ukutya kuhlala esiswini ixesha elide, okubangela ukudumba.
- Ukwanda kobunzima kutshanje: Ukuba unyuke iikhilogram ezi-5 nangaphezulu ngexesha elifutshane, loo mafutha ahlala ebekwe kwindawo yesisu. Oku kunciphisa ubungakanani besithuba esiswini sakho, okukwenza uzive ugcwele nasemva kokutya isidlo esiqhelekileyo.
3. Iziphumo zeehomoni (iiHormones)
Ukuba ungumfazi, mhlawumbi uziva oku kugcwala ngakumbi ngaphambi okanye ngexesha lokuya exesheni. Kuqhelekile kakhulu. Abafazi abathathu kwaba-4 bahlangabezana noku.
Utshintsho kumanqanaba eehomoni i-estrogen kunye ne-progesterone lunokubangela ukugcinwa kwamanzi emzimbeni. Ezi homoni zikwachaphazela nokusebenza kwamathumbu. Oku kunokukhokelela kwigesi, ukuqhina, kunye nokudumba. Ukudumba kukwaqhelekile ngexesha le-perimenopause ngenxa yolu tshintsho lweehomoni.
Ezinye izizathu ezibalulekileyo ekufuneka ziqwalaselwe
Ukudumba okufika kuphinde kuphele ngamanye amaxesha akuqhelekanga ukuba yinto embi kangako. Nangona kunjalo,Sifanele sixhalabele ukudumba okuhlala kusenzeka, okwanda imihla ngemihla, okanye okuhambisana nezinye iimpawu ezifana nomkhuhlane nokuhlanza. Kwiimeko ezinjalo, kufuneka sibone ugqirha ngokukhawuleza.
Itheyibhile engezantsi ibonisa ezinye zeemeko ezifuna ingqalelo.
| Imeko yezonyango | Kalula nje... |
|---|---|
| Ukuqokelelana kolwelo kwisisu (ii-Ascites) | Ukwanda kolwelo esiswini. Oku kunokubangelwa sisifo sesibindi, isifo sezintso, okanye isifo sentliziyo. |
| Ukungasebenzi kakuhle kwePancreatic | I-pancreas ayikwazi ukuvelisa ii-enzymes ezifunekayo ekugayeni ukutya. Oku kubangela ukuba ukutya kugaywe ngendlela engafanelekanga kwaye kuqunjelwe. |
| Ukudumba kwesisu okanye amathumbu (iGastritis/Enteritis) | Ukudumba kolwelo lwesisu okanye amathumbu, okubangelwa zizifo ezibangelwa ziintsholongwane (umz. i-H. pylori) okanye ukusela utywala kakhulu. |
| Umhlaza | Ukudumba kungaba luphawu lweemeko ezifana nomhlaza wesibeleko, wesibeleko, wamathumbu amakhulu, wesisu, okanye wepancreatic. |
Yintoni onokuyenza ukunciphisa ukudumba?
Ukuze ufumane isisombululo sexesha elide koku, kufuneka uqale wazi ukuba yintoni kanye kanye unobangela. Oku kungadinga uncedo lukagqirha. Kodwa kukho izinto ezimbalwa onokuzama ekhaya ukuze ufumane isiqabu ekuqunjelweni yisisu imihla ngemihla.
- Iiti zemifuno: Iiti ezenziwe ngezithako ezifana nepeppermint, ijinja, i-turmeric, kunye ne-fennel zinokunceda ekunciphiseni ukugaywa kwesisu kwaye zinciphise negesi.
- Iikhaphu zeoyile yepeppermint:Ezi ngokwemvelo ziyaphumza izihlunu zamathumbu, nto leyo eyenza kube lula ukuba igesi kunye nendle ezivalelekileyo ziphume.
- IiProbiotics: Ukusebenzisa iiprobiotics, ezinje ngeyogathi kunye neyogathi, okanye njengesongezelelo, kunokunceda ukulinganisela iintsholongwane eziluncedo emathunjini akho. Oku kunokunceda ukuphucula ukugaya ukutya kunye nokunciphisa igesi.
- I-Magnesium: Izongezo ze-Magnesium zinceda ukulawula i-asidi yesisu kunye nokuphumza izihlunu zamathumbu, kodwa azikhuthazwa ukuba zisetyenziswe rhoqo.
- Ukuzilolonga: Ukuzilolonga okulula njengokuhamba kunokuvuselela ukuhamba kwamathumbu kwaye kuncede ekunciphiseni igesi.
Ungakuphepha njani ukutya kakhulu?
Ukuba unengxaki le rhoqo, kubaluleke kakhulu ukwenza utshintsho oluncinci kwindlela ophila ngayo.
Utshintsho kwindlela yokuphila
- Yitya ukutya okutyebileyo kwifayibha: Ukutya okutyebileyo kwifayibha (iziqhamo, imifuno, iimbotyi, iinkozo ezipheleleyo) kunokunceda ukuthintela ukuqhinwa. Kodwa musa ukutya ifayibha eninzi ngaxeshanye. Yongeza ekutyeni kwakho kancinci kancinci.
- Sela amanzi amaninzi: Ukusela amanzi afunekayo ngosuku kwenza kube lula ukugaya ukutya kwaye kuthintela ukuqhina.
- Ukuzilolonga: Ukuzilolonga yonke imihla kulungele kakhulu ukusebenza kwamathumbu.
- Nciphisa ukutya okucutshungulweyo: Oku kutya kunamafutha amaninzi etyuwa. Ityuwa ibangela ukugcinwa kwamanzi emzimbeni, kwaye amafutha acothisa ukugaywa kokutya. Zombini ezi zinto zinokubangela ukudumba.
- Lumka ngendlela otya ngayo: Hlafuna ukutya kwakho kakuhle uze utye kancinci. Yeka ukutya xa sele uza kuhlutha. Ukuthetha xa usitya okanye ukutya ngokukhawuleza kunokunyusa igesi, njengoko uginya umoya.
- Lumka ukutya okungalunganga kuwe: Abanye abantu bayadumba xa besitya izinto ezifana nobisi, isonka, kunye neelentile. Jonga ukuba unayo na nayiphi na into ekhethekileyo efana naleyo. Ukuzibhala phantsi encwadini kuya kwenza kube lula ukuzifumana.
Leliphi ixesha elifanelekileyo lokubona ugqirha?
Akukho nto inokubangela ixhala malunga nokudumba okuqhelekileyo. Kodwa ukuba unezinye zeempawu ezingezantsi, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
- Ukuba ukudumba kwakho kuya kusiba mandundu imihla ngemihla .
- Ukuba iyaqhubeka ixesha elingaphezu kweveki .
- Ukuba unentlungu engapheliyo kunye nokudumba.
- Ukuba, ukongeza ekudumbeni, uneempawu ezinje ngomkhuhlane, ukuhlanza, igazi kwindle yakho, okanye ukwehla kobunzima ngendlela engachazekiyo .
Kwimeko ezinjalo, kubalulekile ukujonga ukuba unobangela yimeko yempilo enzulu na. Kungoko ke, kubaluleke kakhulu ukubona ugqirha uze uchaze ingxaki yakho ngokucacileyo.
Umyalezo Wokuya Ekhaya
- Ukudumba yinto eqhelekileyo kakhulu. Idla ngokubangelwa yigesi kwinkqubo yokugaya ukutya.
- Le meko ingalawulwa kakhulu ngokwenza utshintsho oluncinci kwindlela otya ngayo, umthambo, kunye nendlela ophila ngayo.
- Kuqhelekile ukuba abafazi baqunjelwe ngenxa yotshintsho lwehomoni oluhambelana nokuya exesheni.
- Ukudumba okungapheliyo, kunye nezinye iimpawu ezifana neentlungu, umkhuhlane, kunye nokuhlanza, kunokuba luphawu lwesifo esinzulu.
- Ukuba unenkxalabo malunga nokudumba kwakho, ungoyiki ukuthetha nogqirha wakho ngayo. Eyona nto ingcono onokuyenza kukufumana unobangela ochanekileyo uze uwunyange.
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