Ubuhlungu besisu bansuku zonke, lowo muzwa ongakhululekile wokuqunjelwa, umzabalazo wokuba nokunyakaza kwamathumbu njalo—uma ubulokhu ulwa nokuqunjelwa , uyazi ukuthi kukhathaza kangakanani ngempela. Abantu abaningi bakuthatha njengokuphazamiseka ngokomzimba, kodwa uke wacabanga ukuthi kubeka ubunzima obungakanani enhlalakahleni yakho yengqondo? Namuhla, ake sixoxe ngokuxhumana okujulile phakathi kokuqunjelwa okungapheli nempilo yakho yengqondo .
Kuyini Ngempela Ukuqunjelwa Okungapheli?
Kalula nje, uma uthutha amathumbu akho ngaphansi kwezintathu ngesonto, futhi lokho kuthutha kuhilela indle eyomile, eqinile okunzima ukuyikhipha, kungenzeka ukuthi ubhekene nokuqunjelwa okungapheli . Ngezinye izikhathi, asikho isizathu esibonakalayo, ochwepheshe bezokwelapha abasibiza ngokuthi yi-Chronic Idiopathic Constipation (CIC). Lesi yisimo esivame kakhulu, ikakhulukazi phakathi kwabesifazane.
Ukuxhumana Phakathi Kwesisu Sakho Nemizwa Yakho
Cabanga ngobuchopho bakho kanye nohlelo lwakho lokugaya ukudla njengokuxhunyaniswe umzila wokuxhumana oqhubekayo, osheshayo. Uma omunye ebhekene nenkinga, omunye cishe njalo uzwa umthelela. Lokhu kuxhumana kusebenza zombili izindlela.
- Ukucindezeleka kwenza ukuqunjelwa kube kubi kakhulu: Uma uzizwa ukhathazekile noma ucindezelekile, umzimba wakho uyaqina, futhi indlela yakho yokugaya ukudla ayihlukile. Lokhu kucindezeleka kwemisipha kunganciphisa ukusebenza kwamathumbu okuvamile, okwenza ukuqunjelwa kube kubi nakakhulu. Ngaphezu kwalokho, uma ucindezelekile, ubuchopho bakho buqaphile kakhulu, okwenza uzwele kakhulu ngisho nasekungaphatheki kahle okuncane kwesisu.
- Ukuqunjelwa kubangela ukucindezeleka: Ukubhekana nokungakhululeki kwesisu njalo, ukungaqiniseki ukuthi uzozizwa ungcono nini, kanye nokukhathazeka kwezindawo zomphakathi kungakucindezela kakhulu. Kuba umjikelezo omubi: ukucindezeleka kubangela ukuqunjelwa, kanti ukuqunjelwa kondla ukucindezeleka kwakho.
Ososayensi bathole nokuthi ikhemikhali ebizwa ngokuthi 'i-serotonin' ( i-Serotonin ) idlala indima enkulu lapha. Nakuba abaningi beyihlanganisa nokulawulwa kwemizwa kuphela, iningi le-serotonin yomzimba wakho empeleni likhiqizwa emathunjini akho. Ithonya ngqo indlela uhlelo lwakho lokugaya ukudla olusebenza ngayo. Ngakho-ke, ukungalingani kwaleli khemikhali kungaphazamisa kokubili isimo sakho sengqondo kanye nokujwayelekile kwamathumbu akho.
Lokhu Kukuthinta Kanjani Impilo Yakho?
Ukuqunjelwa okungapheli kungaqala kancane kancane ukuthinta cishe zonke izici zokuphila kwakho kwansuku zonke.
- Ukukhathazeka Okuqhubekayo Nokukhathazeka: Imicabango efana nokuthi "Ngizokwazi yini ukuya endlini yangasese namuhla?" noma "Ingabe ngizozwa ubuhlungu?" ingadla ingqondo yakho, yenze kube nzima ukuthola ukuthula.
- Ukuzikhipha Emphakathini: Cabanga umenyelwe emshadweni noma ohambweni nomndeni, kodwa wenqaba ngenxa yokwesaba ukuthi izinkinga zesisu sakho zingase zibangele amahloni noma ukungakhululeki. Ngokuhamba kwesikhathi, lokhu kungaholela ekuzihlukaniseni nabantu.
- Ukuphazamiseka Kokulala: Ukungakhululeki ebusuku kungenza kube nzima ukulala kahle ebusuku, kukwenze uzizwe ukhathele futhi ukhathele ngosuku olulandelayo.
- Umthelela Ebudlelwaneni Obuseduze: Ubuhlungu besisu obuqhubekayo, ukungakhululeki, kanye nokucindezeleka kwengqondo kunganciphisa kakhulu intshisekelo noma ikhono lakho lokujabulela impilo yakho yobuhlobo obuseduze .
- Ukukhathala Okuqhubekayo: Inhlanganisela yokungakhululeki ngokomzimba kanye nokucindezeleka ngokomzwelo ingakushiya uzizwa ukhathele futhi ungakwazi ukwenza imisebenzi yakho yansuku zonke ngempumelelo.
Awuwedwa kulokhu. Abantu abaningi abahlushwa yilesi simo babhekene nalezi zinkinga ezingokomzwelo. Sicela ukhumbule ukuthi awuwedwa.
Ungakulawula Kanjani Lokhu Kucindezelwa Okungokomzwelo?
Ngenhlanhla, kunezinyathelo ezimbalwa ezilula ongazithatha ukuze wehlise amazinga akho okucindezeleka, okungaba nomthelela omuhle empilweni yakho yokugaya ukudla.
| Icebiso | Indlela Okusisiza Ngayo |
|---|---|
| Umsebenzi Womzimba | Zivocavoce ngokuzivocavoca okuthandayo, njengokuhamba, ukubhukuda, noma ukugibela ibhayisikili. Ukunyakaza kukhipha ama-hormone anciphisa ukucindezeleka, futhi kusiza nokuvuselela imisipha emathunjini akho ukuze ikunike impumuzo. |
| Khuluma Nabathandekayo | Ungagcini izinkinga zakho ziyimfihlo. Yabelana ngendlela ozizwa ngayo nomngane omethembayo noma ilungu lomndeni. Ukwabelana ngomthwalo wakho kungakunikeza umuzwa omkhulu wempumuzo. |
| Nikela Isikhathi Enjabulweni | Chitha ngisho nemizuzu embalwa ngosuku wenza into oyithandayo, kungaba ukulima ingadi, ukudweba, noma ukulalela umculo. Izinto ozithandayo zinciphisa ukucindezeleka futhi zengeze umuzwa wenhloso osukwini lwakho. |
| Ukucabanga | Imikhuba efana nokuzindla kanye ne-yoga iphumelela kakhulu ekuthuliseni ingqondo engaphumuli. Zinike imizuzu embalwa ethule nsuku zonke ukuze ugxile ekuphefumuleni kwakho kuphela. Uma ingqondo yakho izulazula, qondisa ukunaka kwakho kancane ekuphefumuleni kwakho ngaphandle kokwahlulela. |
Kufanele Ubone Udokotela Nini?
Uma uke wazama ukulungisa indlela yakho yokuphila futhi ukukhathazeka kwakho noma ukucindezeleka ngokomzwelo kusalokhu kuphezulu—noma uma kwenza kube nzima ukuqeda imisebenzi yansuku zonke—ungakushayi indiva.
Sicela uhlele isikhathi sokukhuluma nodokotela wakho ngalezi zimpawu.
Udokotela wakho angase akubuze imibuzo mayelana nesimo sakho sengqondo noma imizwa yokudabuka nokukhathazeka. Kubalulekile ukuba qotho kubo ngokuphelele. Ungase ube nesimo esifana nokukhathazeka noma ukucindezeleka esidinga ukunakekelwa kochwepheshe. Uma kunjalo, udokotela wakho angakudlulisela kudokotela wezokwelapha noma umeluleki ongakunikeza ukwesekwa okufanele.
Ukunakekela impilo yakho yengqondo kubaluleke njengokunakekela umzimba wakho wenyama. Ukufuna usizo lwezokwelapha kuwuphawu lwamandla, hhayi ubuthakathaka.
Izinto Ezibalulekile Okufanele Uzicabangele
- Ukuqunjelwa okungapheli akuyona nje inkinga yomzimba; kunomthelela omkhulu empilweni yakho yengqondo.
- Ukucindezeleka kungenza ukuqunjelwa kube kubi kakhulu, futhi okuphambene nalokho, kudale umjikelezo onzima.
- Imikhuba elula efana nokuzivocavoca umzimba, ukujabulela izinto ozithandayo, nokukhuluma nabangani kungasiza ekunciphiseni ukucindezeleka ngokomzwelo.
- Uma usazizwa ukhungathekile, ungahlupheki buthule—khuluma nodokotela wakho ukuze ahlole izindlela zokwelapha ezifanele.
ukuqunjelwa, ukuqunjelwa okungapheli, impilo yengqondo, ukucindezeleka, ukukhathazeka, ubuhlungu besisu, i-CIC
