Ukuziva ugcwele, unentloko ebuhlungu, uzive ulivila kwaye ungafuni kwenza nto... Ngaba ezi zinto uyaziqhela? Oku kungakhululeki okubangelwa kukungakwazi ukuphuma kakuhle emva kokuya kwindlu yangasese kuyacaphukisa kakhulu. Mhlawumbi nawe unesifo esibizwa ngokuba yi-'Chronic Constipation' ngokwezonyango. Le yingxaki eqhelekileyo phakathi kwethu eSri Lanka.
Yintoni kanye kanye le nto yokuqunjelwa ixesha elide?
Ngamafutshane, oku kunokuvakala ngokwahlukileyo kumntu ngamnye. Kwabanye, kuthetha ukungakwazi ukuya kwigumbi lokuhlambela kangangeeveki. Kwabanye, kuthetha ukuzibhokoxa nokuzola ukuze uye kwigumbi lokuhlambela. Abantu abaninzi bakuchaza oku ngokuthi, "ukuziva ngathi kufuneka uye kwigumbi lokuhlambela, kodwa nokuba uhlala ixesha elingakanani, akukho nto yenzekayo."
Ngokwezonyango, sidla ngokuchaza le meko njengokuhamba kwamathumbu okungaphantsi kwesithathu ngeveki kangangeenyanga ezininzi . Nangona kunjalo, ekubeni ngamanye amaxesha singacingi ngokuba siya kangaphi kwigumbi lokuhlambela, le nkcazo isenokungasebenzi kuye wonke umntu. Okubalulekileyo kukungonwabi okuzivayo.
Iinyaniso kunye neentsomi malunga nokuqhinwa kwesisu kuluntu
Abantu abaninzi bayoyika ngokungeyomfuneko le ngxaki ngenxa yokungazi kwabo. Baxhalabile ngezinto ezifana nokuthi “Kutheni oku kusenzeka kum?” kunye nokuthi “Ngaba oku kuluphawu lokugula okunzulu?” Ngoko ke, masiqale sijonge ezinye zeembono eziphosakeleyo malunga noku kunye nokuba yintoni inyaniso.
| Intsomi | Inyani |
|---|---|
| Akuqhelekanga ukuba ungayi kwigumbi lokuhlambela ubuncinane kanye ngemini. | Ngaphantsi kwama-50% abantu behlabathi bayazikhupha indle kube kanye ngemini, ngoko ke akuqhelekanga ukuba kubekho intshukumo yamathumbu engenziwa mihla le. |
| Xa kudluliswa ilindle, "iityhefu" ezisemathunjini ziyaqokelelana emzimbeni. | Le yingcamango engalunganga ngokupheleleyo. Akukho bungqina besayensi obubonisa ukuba ukuhamba kancinci kwamathumbu kubangela ukuba iityhefu ziqokelele emzimbeni okanye zibangele izifo ezifana nomhlaza. |
| Njengoko ukhula, inani lamaxesha oya ngawo kwigumbi lokuhlambela liyakhula. | Enyanisweni, okuchaseneyo noko kuyinyani. Njengoko sikhula, imizimba yethu ayisebenzi kakuhle, ngoko ke sinokuya rhoqo kwigumbi lokuhlambela. |
| Ukuba usela amanzi amaninzi, utya ukutya okunefayibha eninzi, kwaye uzilolonga, awusoze ube nesifo sokuqhina kwesisu. | Nangona ezi zinto zibaluleke kakhulu, ngamanye amaxesha ukuqhina kungabangelwa zizinto zengqondo (ezifana noxinzelelo olukhulu, ukudakumba) kunye nezinye iimeko zempilo (ezifana nokungabikho kwehomoni ye-thyroid). |
Kutheni sisongelwa yisisu?
Emva kokutya ukutya, kuhamba ngendlela yethu yokwetyisa. Ngeli xesha lohambo, amathumbu afunxa amanzi kunye nezondlo ezivela ekutyeni ziye emzimbeni. Okuseleyo sisitulo. Emva koko, ukufinyela (isitulo) emathunjini kutyhala esi situlo siphume emzimbeni.
Sithetha ngezizathu ezimbini eziphambili zokuqhinwa kwesisu:
1. Ukufunxa amanzi ngokugqithisileyo: Enye ingcamango kukuba xa amathumbu efunxa amanzi amaninzi kunokuba kuyimfuneko, isitulo siba soma size sibe nzima, nto leyo eyenza kube nzima ukudlula.
2. Utshintsho kwimisebenzi yamahomoni: Enye ingcamango kukuba le meko inokubangelwa kukungasebenzi kakuhle kwamanye amahomoni emzimbeni.
Uphando lusenziwa ngale nto.
Izinto ezi-6 omele uziqhelise ukulawula ukuqhina kwesisu
Ukuze silawule le meko, kufuneka senze utshintsho oluncinci kwindlela esiphila ngayo.
1. Ziqhelise ukuya kwigumbi lokuhlambela: Zama ukuya kwigumbi lokuhlambela ngexesha elifanayo yonke imihla, ingakumbi kusasa, njengoko amathumbu ethu esebenza ngakumbi kusasa.
2. Mamela umzimba wakho: Musa ukulibazisa ukuya kwigumbi lokuhlambela xa uziva ufuna. Ukuba ucinga ukuba, "Ndiza kuhamba umzuzwana," usenokungayiboni loo nto. Okukhona isitulo sihlala ixesha elide emathunjini akho, kokukhona sifunxa amanzi amaninzi, nto leyo eyenza ukuba some kwaye sibe ngqindilili.
3. Khulula ingqondo yakho: Uxinzelelo luchaphazela umzimba wonke, kuquka namathumbu. Ngoko ke, ziqhelise indlela yemihla ngemihla yokuphumla ingqondo yakho (njengokucamngca, ukumamela umculo). Musa ukungxama ukuya kwigumbi lokuhlambela.
4. Sela amanzi amaninzi kunye nolwelo: Kucetyiswa ukuba usele ubuncinane iiglasi ezisi-8 zamanzi ngosuku. Sela ngakumbi ngeentsuku ezishushu naxa uzilolonga.
5. Yongeza ifayibha ekutyeni kwakho:Faka ukutya okuninzi okunefayibha ekutyeni kwakho, okufana neembotyi, imifuno, iziqhamo, kunye nerayisi emdaka. Ifayibha yongeza ubunzima kwindle, nto leyo enceda ukuba zidlule lula.
6. Thetha nogqirha wakho: Nangona kukho iintlobo ngeentlobo zamayeza kunye neziyobisi zokuhambisa isisu ezifumanekayo kule njongo, mazisetyenziswe kuphela phantsi kwengcebiso kagqirha kwaye zifutshane . Musa ukuya ekhemesti nje uyokuthenga amayeza ngokuthanda kwakho.
Khumbula, ukusebenzisa amayeza okuhambisa isisu ixesha elide kunokwenza ukuqhina kwesisu kube mandundu. Ngoko ke, zama ukutshintsha indlela ophila ngayo kuqala.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Nangona ukuqhina okuqhelekileyo kunokulawulwa ngokutshintsha indlela yokuphila, kukho iimeko apho kufuneka iingcebiso zonyango ngokuqinisekileyo.
Ukuba ubona utshintsho olukhawulezileyo kwindlela oqhuba ngayo amathumbu akho, okanye ukuba unengxaki yokuqunjelwa okutsha, bona ugqirha wakho. Ngamanye amaxesha ukuqunjelwa kungaba luphawu lokuqala lwesifo esinzima, njengomhlaza wamathumbu amakhulu.
Kwakhona, iimeko ezifana ne-hypothyroidism, i-irritable bowel syndrome (IBS), isifo sikaParkinson, kunye nesifo seswekile nazo zinokubangela ukuqhina. Ukunyanga le meko kunokunceda ekuqhina.
Lumka kwezi mpawu zilumkiso:
Ukuba unenye okanye ngaphezulu kwezi mpawu zilandelayo, bonana nogqirha ngokukhawuleza.
- Ukuqhinwa okuhlala ixesha elingaphezu kweeveki ezimbini.
- Ngequbuliso, kungekho sizathu sokuba kufuneka uye kwigumbi lokuhlambela.
- Igazi esitulweni.
- Izihlalo ezimnyama okanye ezihlala ixesha elide.
- Intlungu ebuhlungu yesisu.
- Ukwehla kobunzima ngequbuliso.
Xa usiya kugqirha wakho, mxelele ngawo onke amayeza owasebenzisayo (kuquka iivithamini kunye nezongezo zesinyithi). Amanye amayeza okudambisa iintlungu, amayeza oxinzelelo lwegazi, kunye nezongezo zesinyithi nazo zinokubangela ukuqhina. Ugqirha wakho uza kukuhlola, akuthumelele uvavanyo olongezelelweyo ukuba kuyimfuneko, aze akunike unyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukuqhinwa okungapheliyo yimeko eqhelekileyo neyingxaki kakhulu.
- Akuqhelekanga ukungayi kwindlu yangasese yonke imihla. Naliphi na inani eliphakathi kwezihlandlo ezithathu ngeveki nezintathu ngemini linokuba yinto eqhelekileyo.
- Le meko ingalawulwa kakhulu ngokutshintsha indlela yokuphila (ukusela amanzi, ukutya ukutya okutyebileyo kwi-fiber, ukwenza umthambo, kunye nokumisela inkqubo eqhelekileyo).
- Musa ukusebenzisa amayeza okuhambisa isisu ixesha elide ngaphandle kwengcebiso kagqirha.
- Ukuba unegazi esitulweni sakho, iintlungu zesisu eziqatha, okanye utshintsho olukhawulezileyo kwindlela ohamba ngayo amathumbu, bonana nogqirha wakho ngoko nangoko.
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