Xa sele uza kulala, ngaba isisu sakho siqala ukusebenza kuwe ngequbuliso? Isisu sakho sigcwele, isisu sakho siyaduma, kwaye ngamanye amaxesha isifuba sakho siyatshisa, nto leyo ekwenza ungalali ubuthongo bakho obuxabisekileyo? Le yimeko ecaphukisayo kakhulu. Uninzi lwethu luye lwajongana nale meko. Ngokwezonyango, oku sikubiza ngokuba yi-"
indigestion " okanye
i-dyspepsia . Kodwa ungakhathazeki, esi asisosifo sibi. Ngokulandela amanyathelo ambalwa alula, unokulawula ezi mpawu kwaye ulale kakuhle.
Ziziphi ezi mpawu zicaphukisayo eziphazamisa ubuthongo bakho?
Kuqhelekile ukuba nengxaki yokulala xa unesifo sokungagayi kakuhle ukutya. Kuba ungalala njani unesisu esibuhlungu, akunjalo? Ezi mpawu zilandelayo ziqhelekile:
Ukuba uyazilawula ezi mpawu, nawe uya kukwazi ukulala
ngoxolo .
Ngaba sifanele silumke ngakumbi ngento esiyityayo neyiselayo?
Khawuthelekelele ukuba utye irayisi eqhotsiweyo, irayisi eqhotsiweyo, okanye ipizza eninzi ngaphambi kokuba ulale. Ukutya okutyayo kunokuba yimbangela ephambili yokungakhululeki kwesisu sakho. Zama ukuzikhwebula kwezi zinto kangangoko unako, ingakumbi
iiyure ezi-1-2 ngaphambi kokuba ulale .
| Uhlobo lokutya/lwesiselo olungasempilweni | Indlela yokubangela ukuxhalaba kwesisu |
|---|
| Ukutya okuneoyile eninzi namafutha | Ezi zithatha ixesha elide ukugaya, ngoko ke zinokubangela ukudumba kunye nentliziyo ebuhlungu. |
| Ukutya okubangela ukuqunjelwa | Izinto ezifana nebroccoli, ikhaphetshu, ikholifulawa, kunye neembotyi ezibhakiweyo zinokubangela ukwanda kwegesi . Qaphela ukuba zeziphi ukutya ezingakulungelanga. |
| Ikofu kunye neziselo ezibandayo | Ezi ziselo zinokubangela igesi esiswini. |
| Iziqhamo ezimuncu, iitumato, ukutya okuneziqholo | Ezi zinyusa umngcipheko wokudumba kwesifuba. |
| Utywala kunye nokutshaya | Zombini ezi zinto zingonakalisa ulwelo lwesisu, nto leyo eyenza ukugaywa kokutya kube mandundu. |
| Ezinye iintlungu zokudambisa iintlungu | I-aspirin kunye namanye amayeza okulwa nokuvuvukala angenza iimeko ezifana nezilonda zesisu zibe mandundu. Musa ukuqhubeka nokusebenzisa ezi zinto ngaphandle kokubonisana nogqirha wakho. |
Ngamafutshane, kungcono ukutya isidlo sangokuhlwa kancinci kwaye ngaphambi kwexesha. Izinto ezifana nokuthetha ngelixa usitya nokutya umlomo wakho uvulekile zinokubangela ukuba umoya ongeyomfuneko ungene esiswini. Ngoko ke zama ukunciphisa loo mikhwa.
Yongeza le mikhwa ilungileyo ebomini bakho.
Ukuze kupheliswe le ngxaki, kubaluleke kakhulu ukulahla izinto ezimbi kunye nokongeza imikhwa emihle.
- Ngaba utya izidlo ezikhulu ezimbini okanye ezintathu ngosuku? Ukuba kunjalo, zama ukutya izidlo ezincinci ezininzi endaweni yoko. Ukutya izidlo ezincinci kulula ukukugaya kunokutya isidlo esikhulu ngaxeshanye.
- Yitya kancinci. Hlafuna uze uginye ukutya kakuhle. Oku kunciphisa uxinzelelo esiswini.
- Yitya ukutya okutyebileyo kwifayibha . Izinto ezifana nemifuno , iziqhamo , kunye neembotyi ziphucula ukusebenza kwenkqubo yokugaya ukutya.
- Zilolonge. Kodwa zilolonge ngaphambi kokutya, okanye ubuncinane iyure emva kokutya. Izilolonge eziqinisa izihlunu zesisu zinokunceda ekunciphiseni ukudumba.
- Nciphisa uxinzelelo .Uxinzelelo lolona bangela luphambili lokungagayi kakuhle ukutya. Izinto ezifana neyoga kunye nokucamngca zinokunceda ukuzola ingqondo.
Yintoni omawuyenze xa unesitshiso sentliziyo?
Ngamanye amaxesha i-asidi yesisu inyuka iye emqaleni. Oku sikubiza ngokuba yi-heartburn. Esi simo saziwa ngokwezonyango njenge
-GERD (Gastroesophageal Reflux Disease) . Ukuba unale ngxaki, zama ezi zinto:
- Xa ulele, gcina intloko yakho iphakanyisiwe kancinci. Sebenzisa umqamelo omnye okanye emibini.
- Nciphisa ukutya okufana nepeppermint , itshokolethi, igalikhi kunye neetumato.
- Kuphephe ukunxiba impahla eqinileyo.
- Musa ukulala phantsi emva kokutya. Yitya isidlo sangokuhlwa ubuncinane iiyure ezi-2-3 ngaphambi kokuba ulale.
Amayeza afumaneka ngengcebiso kagqirha
Ukuba iimpawu zakho zinzima okanye ukuba amayeza asekhaya awanelanga,
qiniseka ukuba ubona ugqirha wakho. Uza kukunika amayeza afanelekileyo kuwe. Kuphephe ukuthatha amayeza athengiswa ngaphandle kwemvume kagqirha. Nazi ezinye zezonyango ezinokuthi zinikwe ngugqirha.
Sebenzisa kuphela xa ucetyiswe ngugqirha.
| Uhlobo lweziyobisi | Ukusebenza kunye nemizekelo |
|---|
| Iiantacids | La ngamayeza okuqala ukuzama. Alawula i-asidi yesisu. Kodwa la mayeza awalungelanga ukusetyenziswa ixesha elide. Ukuba iimpawu ziyaqhubeka, xelela ugqirha wakho. |
| Ii-H2 Receptor Antagonists (ii-H2RA) | La mayeza anciphisa ukuveliswa kwe-asidi esiswini. Imizekelo: I-Cimetidine, i-Famotidine. |
| IiProton-Pump Inhibitors (iiPPI) | La ngamayeza aqhelekileyo anikwayo ukunciphisa i-asidi esiswini. Imizekelo: i-Omeprazole, i-Esomeprazole, i-Lansoprazole. |
Naliphi na kula mayeza linokubangela iziphumo ebezingalindelekanga kwabanye abantu. Umzekelo, ukuqhina, urhudo, kunye nentloko ebuhlungu. Kwakhona, ukuwasebenzisa ixesha elide ngaphandle kwengcebiso kagqirha kunokubangela ezinye iingxaki zempilo.
Ngoko ke, soloko ulandela imiyalelo kagqirha wakho. Umyalezo Wokuya Ekhaya
- Ukuba unentlungu esiswini ebusuku, isizathu esiphambili kukutya kwakho.
- Yitya isidlo sangokuhlwa iiyure ezi-2-3 ngaphambi kokulala. Khetha isidlo esilula nesinamafutha aphantsi.
- Kuphephe utywala, ukutshaya, ikofu, kunye neziselo ezibandayo.
- Hlafuna ukutya kwakho kakuhle uze utye kancinci. Zama ukunciphisa uxinzelelo.
- Ukuba amayeza asekhaya awayithomalalisi iimpawu zakho, qiniseka ukuba ubona ugqirha.
Ukungagayi kakuhle kokutya, iintlungu zesisu, ukungalali, isitshiso sentliziyo, isifo segastritis, ukutya okunempilo, igesi yesisu
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