Ngaba nawe uziva unesithukuthezi esingaqhelekanga nesinzima esiswini sakho kule mihla? Ngaba uziva ngathi awuzange uye kwindlu yangasese kwiintsuku ezimbini okanye ezintathu? Ngaba isisu sakho siziva singakhululekanga, ngokungathi sigcwele? Ngoko usenokuba unesifo esibizwa ngokuba kukuqunjelwa. Oku kuqhelekile kakhulu, ngoko ungoyiki. Masithethe ngale nto ngendlela elula necacileyo namhlanje.
Yintoni kanye kanye into yokuqhinwa?
Ngamafutshane, ukuqhina kuthetha ukuba iintshukumo zakho zamathumbu zinzima okanye azisoloko zisenzeka rhoqo kunesiqhelo. Ngokomyinge, umntu unokuya kwigumbi lokuhlambela kathathu ngemini. Omnye umntu unokuya amaxesha ambalwa ngeveki. Kuyahluka kumntu nomntu.
Kodwa ukuba awuzange uphume isisu kangangeentsuku ezingaphezu kwezintathu, sicinga ukuba oko lixesha elide. Kuba emva kweentsuku ezintathu, indle iba yomile, ibe nkulu, kwaye kube nzima ukuyikhupha.
Ngaba nawe unazo ezi mpawu?
Umntu onesifo sokuqhinwa kwesisu usenokuba nenye okanye ngaphezulu kwezi mpawu. Jonga ukuba unayo na enye kwezi mpawu.
| Uphawu | Ingcaciso elula |
|---|---|
| Ukuncipha kokungena endlwini yangasese | Ukuzithuma ngaphantsi kwezihlandlo ezithathu ngeveki. |
| Isidingo sovavanyo | Kudingeka umgudu ongaphezulu okanye ukuzibhokoxa ngaphezu kwesiqhelo ukuze uphume indle. |
| Uhlobo lwesitulo | Indle isenokuba namaqhuqhuva, iziqwenga ezincinci, okanye yome kakhulu kwaye iqine . |
| Ukungonwabi kwesisu | Ukudumba, iintlungu zesisu, okanye ukuqaqamba. |
| Ukuziva ungaphelelanga | Kwanasemva kokuya kwindlu yangasese, ukuziva ngathi isisu asikaphumi ngokupheleleyo kuyaqhubeka. |
| Ndidinga uncedo | Abanye abantu banokuziva ngathi bafuna uncedo, njengokucinezela isisu sabo okanye ukusebenzisa umnwe, ukuze bakhuphe indle. |
Zithini izizathu zokuqhinwa?
Akukho sizathu sinye sokuqhinwa kwesisu, kodwa zininzi izinto ezinokubangela oko. Masizihlukanise zibe ziindidi ezahlukeneyo.
1. Indlela yokuphila kunye nemikhwa yokutya
Ezi zezona zizathu ziphambili ezidla ngokuchaphazela.
- Ukusela amanzi amancinci: Ukungaseli manzi aneleyo emini kunokubangela indle eyomileyo.
- Ukutya okungenafayibha eninzi: Ukutya ukutya okunefayibha encinci njengemifuno, iziqhamo, iimbotyi kunye neenkozo ezipheleleyo.
- Ukutya ubisi oluninzi kakhulu: Abanye abantu banokuba nokuqhinwa xa betya kakhulu iimveliso zobisi ezifana nobisi netshizi.
- Ukungazilolongi: Xa umsebenzi womzimba uncipha, ukusebenza kwamathumbu kuyancipha.
- Ukuphepha imfuneko yokuya kwigumbi lokuhlambela: Akuyonto ilungileyo ukulawula umnqweno wokuya kwigumbi lokuhlambela.
- Uxinzelelo: Ungamangaliswa, uxinzelelo olusengqondweni yakho luchaphazela nokusebenza kwesisu sakho.
- Utshintsho olukhawulezileyo kwindlela yokuphila: Izinto ezifana nokuhambahamba nokutshintsha amaxesha okutya nokusela nazo zinokuba nefuthe.
2. Ezinye iimeko zonyango
Ezinye izifo zinokubangela ukuqhina kwesisu.
- Izifo zamathumbu: Iimeko ezifana ne-Irritable Bowel Syndrome (IBS), i-Diverticulitis, okanye umhlaza wekholoni.
- Iingxaki zehomoni: Iimeko ezifana ne-thyroid engasebenzi kakuhle (i-Hypothyroidism) okanye amanqanaba aphezulu e-calcium egazini (i-Hypercalcemia).
- Izifo zenkqubo yemithambo-luvo: Izifo zemithambo-luvo ezifana nesifo sikaParkinson kunye ne-multiple sclerosis.
- Ukukhulelwa: Ukuqhina kwesisu kuqhelekile ngexesha lokukhulelwa ngenxa yotshintsho lweehomoni kunye nomntwana okhulayo ocinezela amathumbu.
3. Amanye amayeza owasebenzisayo
Ukuba usela amayeza ngenxa yengxaki yempilo, amanye ala mayeza anokubangela ukuqhina kwesisu.
- Iipilisi zokubulala iintlungu: Ezinye iipilisi zokubulala iintlungu ezinamandla (ingakumbi ii-opioids).
- Amayeza okudakumba.
- Amanye amayeza oxinzelelo lwegazi oluphezulu.
- Iipilisi zesinyithi.
- Ii-antacids ezine-calcium okanye i-aluminium zisetyenziselwa i-gastritis.
Zeziphi iindlela zonyango ezinokwenziwa ekhaya?
Uninzi lwexesha, ukuqhinwa yinto enokunyangwa ngokutshintsha okuncinci kwindlela esiphila ngayo kunye nendlela esitya ngayo.
- Sela amanzi amaninzi: Sela ubuncinane iiglasi ezisi-8-10 zamanzi ngosuku. Kulungile kakhulu ukusela iglasi yamanzi ashushu kwangoko xa uvuka kusasa.
- Ukutya okutyebileyo kwifayibha: Faka imifuno eluhlaza efana nekale, ispinatshi, kunye nemifuno eluhlaza, imifuno, iziqhamo ezifana neebhanana, ipapaya, kunye nemango, iinkozo ezipheleleyo, kunye nerayisi yebran ekutyeni kwakho.
- Ukuzilolonga: Hamba, baleka, okanye wenze naluphi na umthambo owuthandayo ubuncinane imizuzu engama-30 ngosuku. Ukushukuma komzimba wakho kukwaphucula ukusebenza kwamathumbu.
- Ziqhelise ukuya kwigumbi lokuhlambela: Zama ukuya kwigumbi lokuhlambela ngexesha elifanayo yonke imihla, ingakumbi emva kwesidlo sakusasa.
- Ukuba uziva ufuna ukuya kwigumbi lokuhlambela, musa ukulibazisa: yiya kwigumbi lokuhlambela ngoko nangoko.
- Nciphisa ukutya okucutshungulweyo, ukutya okuqhotsiweyo, isonka kunye neenoodles.
- Ukuhlala kwindlu yangasese: Ukuhlala iinyawo zakho zihleli kwisitulo kwaye amadolo akho ephakame kancinci kunezinqe zakho kunokwenza kube lula ukukhupha indle.
Eyona nto ibalulekileyo kukuba ungaqhubeki nokusebenzisa amayeza okuhambisa isisu wedwa. Ukuba wenza njalo, qiniseka ukuba uqhagamshelana nogqirha wakho kwaye wenze njalo kuphela ngokwengcebiso yakhe.
Xa ngokuqinisekileyo kufuneka ubone ugqirha
Ukuqhinwa kudla ngokuba yinto engeyongozi kangako, kodwa ukuba unezi mpawu, qiniseka ukuba ubona ugqirha ngokukhawuleza.
| Iimpawu zesilumkiso ekufuneka uziqaphele | |
|---|---|
| 🔴 | Igazi esitulweni. |
| 🔴 | Ukunciphisa umzimba ngaphandle kokuzama. |
| 🔴 | Intlungu ebuhlungu xa uhambisa amathumbu. |
| 🔴 | Ukuqhinwa okuhambisana nentlungu eqatha yesisu okanye ukuqaqamba kunye nokungakwazi ukuphuma komoya (oku kungaba luphawu lokuvaleka kwamathumbu kwaye kufuneka kubikwe kwicandelo lezonyango ezingxamisekileyo esibhedlele (ETU) ngoko nangoko). |
| 🔴 | Imeko apho bekungekho kuqhina ngaphambili, into entsha kwaye ayiphucuki xa kutshintshwa indlela yokuphila. |
| 🔴 | Ukuqhinwa okuhlala ixesha elingaphezu kweeveki ezimbini . |
Xa ubona ugqirha, baya kukubuza ngeempawu zakho, ukutya okutyayo, kunye namayeza akho. Ukuba kuyimfuneko, banokucebisa uvavanyo lwegazi, uvavanyo lwesitulo, okanye ne-colonoscopy ukuze kuhlolwe ikholoni yakho. Oku kuya kubanceda bafumanise unobangela ochanekileyo wokuqhinwa kwakho kwaye bakunike unyango olufunekayo.
Umyalezo Wokuya Ekhaya
- Ukuqhinwa yimeko eqhelekileyo kakhulu. Akukho mfuneko yokuba neentloni okanye ukoyika.
- Oku kudla ngokupheliswa ngokutshintsha indlela yokuphila elula njengokusela amanzi amaninzi, ukutya ukutya okunefayibha eninzi, kunye nokuzilolonga.
- Musa ukungayi kwindlu yangasese xa ufuna. Musa ukuyenza umkhwa loo nto.
- Ukuba uneempawu ezilumkisayo ezifana negazi esitulweni sakho, ukwehla kobunzima, okanye iintlungu zesisu eziqatha, musa ukulibazisa kwaye ubone ugqirha wakho ngoko nangoko.
- Kuphephe ukusebenzisa amayeza okuhambisa isisu ixesha elide ngaphandle kwengcebiso kagqirha.
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