10 Zvinhu Zvakarega Kuita Paunenge Uine IBS

Tsunga zviri nani nekudzivisa matambudziko aya

Irritable bowel syndrome (IBS) haina kuuya nebhuku. Kana iwe uonekwa kuti une IBS unogona kunge usingazivi nzira dzose dzekutarisana nemamiriro acho ezvinhu. Hazvioneki, zvisingaperi, uye zvinosanganisira zviratidzo zvepanyama zvinonyadzisa iwe unoda kuderedza. Mukuwedzera pakuedza nzira dzakasiyana-siyana dzekurapa , zvinokoshawo kuti unzwisise mitsetse yakawanda uye dzidza kuti ungazvidzivirira sei.

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Rega Kudya Zvisina Zvokudya

Kunyange zvazvo ukama huri pakati peBIB nehukudya huri kure nekusachena-akacheka, vazhinji vevanhu vakawana ruzivo rwakanyanya kubva kuBS yavo vachakuudza kuti vakagura zvese zvokudya zvisina kudya kubva pakudya kwavo. Zvichida shamwari dzako dzine "dumbu resimbi" dzinogona kudya zvokudya zvakatsva kana zvokudya zvakagadziriswa, asi iwe unenge usiri kuzova nehupfumi. Mune nguva pfupi, izvi zvinogona kuva zvakaoma, sezvo kudya kwechingwa kunowanikwa nyore nyore uye kunogona kufadza. Mune nguva refu, kudzivisa kwekudya kwekudya kwakakwana kwemazuva ano kunogona kunge kuve kwekuvhara sirivha kwegore reBS, sezvaunenge uchiita kuti muviri wako uwane dzimwe nzira dzakanaka.

Sei chikafu chisina kunaka chakaipa kuBS? Heano zvimwe zvezvikonzero:

• Mafuta akawandisa : Mafuta muzvokudya anogona kuwedzera simba remakumbo, uye zvinokonzera kurwadziwa mumimba .
• Low fiber content : Nokuda kwekushayikwa kwezvimwe zvinhu zvekudya zvechokwadi, zvizhinji zvekudya zvisina kuchena zvakaderera mu fiber. Kunyange zvazvo fiber uye IBS zvingasava zviri nyore pamubhedha-shamwari, fiber inokosha pakubatsira kuchengeta chigadziko chiri nyore uye chakasimba-chakakosha iwe unotambura kubva kuBib-C kana IBS-D .
• Zvinotapira zvinokonzera mazhenje : Zvimwe zvinotapira zvinogadzirwa, zvikurukuru izvo zvinopera mu "-ol," zvakabatanidzwa nehuwandu hwezviratidzo zvegesi uye kubhururuka .
• Zvokudya zvinowedzera : Kunyange zvazvo pane nharo huru pamusoro pemigumisiro yezvokuwedzera zvezvokudya pane zvehutano uye hutano hwekudya, zvakachengeteka kutaura kuti muviri wako hauna kutanga wakagadzirirwa kutarisa mhando dzezvigadzirwa zvinowedzerwa kune zvakawanda zvekudya zvakagadzirwa. Izvi zvinowedzera kuwedzera mararamiro ehupenyu uye kuita zviratidzo zvinotarisa zvinokwezva, kwete nokuti zvakatiitira isu.

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Rega Kuisa Zvokudya Zvako Zvisingabviri

Zvakajairika kuti vanhu vane IBS varambe vachidzivirira kudya kwavo pavanotanga kuona zviratidzo. Zvinongova zvepanyama kupa mhosva yekupedzisira kwawakadya paunenge uchinetseka kurwadziwa mumimba, kubvongodza, kubvisa, kana kurwara. Zvisinei, zvakakosha kuyeuka kuti pane zvinhu zvakasiyana-siyana zvinogona kukonzera zviratidzo zveBS-kufanana nekudzvinyirira , kushandiswa kwehomoni, kana kungodya kudya kukuru. Paunonyanya kurega kudya kwako kune zvokudya zvaunofunga kuti "zvakachengeteka," unotapira dambudziko rekushaiwa kwekudya.

Izvozvo zvakati, vamwe vanhu vane IBS vakaona humwe hutano hwekudya kana kusawirirana. Nzira chete yekuziva nayo ndeyekuchengeta diary yemari uye zvino kutevera kudya kwekudya .

Dambudziko rakafanana rekuregererwa zvakanyanya kunogona kuitika kana uri kutevera pasi-FODMAP kudya . Zvokudya hazvirevi kuteverwa kwenguva refu sezvo kudya kwakawanda nemazinga akakwirira eFODMAP kunogona kunge yakakunakira iwe. Kushanda neyanyanzvi wezvokudya zvinogona kukubatsira kuti uzive maFODMAP ayo ari matambudziko kwauri. Pane zvakaderera-FODMAP yezvokudya, zvinokoshawo kuti nguva nenguva upiwe zvakare kuunza zvinetso FODMAP kuti uone kana kushivirira kwako kwakagadziridzwa.

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Rega Kudzivisa Fiber

Nokuda kwechimwe chikonzero, shoko rokuti "fiber" rinotyisa kutya mumoyo yevanhu vazhinji vane IBS. Vanobatanidza kushandiswa kwefibirati sekuwedzera zviratidzo zvavo, zvingave kuvhara, kuvhara, kana kuvimbiswa. Izvi zvinowanzoitika nekuda kwe "zvakanyanya, nokukurumidza" mamiriro ezvinhu. Ita musikana shamwari yako-inokosha pakugadzirisa hutano hwekudya uye inobatsira kuderedza chigaro, izvo zvinobatsira kubatwa, nekusimbisa chigaro, izvo zvinobatsira pakubvisa chirwere.

Nzira yakanakisisa yekuwedzera fiber ndeyokutanga zvishoma nezvishoma. Iwe unogona kuwedzera fibha yekudya nekudiridza mbeu yose, michero, nemiriwo. Imwe caveat ndeyekudzivirira mabhanhire sezvo zvingave zvichitsamwisa muviri wako wekudya . Iwe unogonawo kushandisa zvinyorwa zvakawanda. Usarega kubviswa neshoko rokuti "laxative" -ibhu rakasvibiswa zvinongova fiber zvinowedzera.

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Rega Kuenda Kusinganzwisisi Vanachiremba

Zvinosuruvarisa, kune vanachiremba kunze uko vane mitemo yakaipa yevheche. IBS chirwere chinoshanda uye vamwe vanachiremba vane dambudziko rokurapa varwere veBS nokushivirira uye netsitsi. Zvisinei, hutano hweukama-chiremba wehutano hunogona kuita kuti iwe unzwe zvakanaka kana kuti urombo.

Pese pazvinenge zvichibvira, uve mudzidzi akadzidziswa uye sarudza chiremba wako zvakanyatsonaka. Iwe unogona kufunga nezvokushandura vanachiremba kana iwe pachako uchiita chimwe cheizvi zvinotevera:

• Inoshungurudza zviratidzo zvako chete pane zvepfungwa uye kushungurudzika
• Anokubata sokunge uri kuwedzeredza dambudziko rako
• Zvinokuita kuti unzwe sechirwere chemishonga nekuti iwe uri kutsvaga kupora kunorwa

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Rega Kuongorora Chigaro Chako

Ichokwadi kuti IBS inoratidzika mushure mekutonga kunze kune dzimwe zvirwere haisi nguva dzose inotungamirira pakunzwa kwakasimba kwekuvimba mune kuongororwa. Uku kusava nechokwadi kunogona kutungamirira iwe kuti uchenjerere chero zviratidzo zvisingawanzoonekwa zvemuviri zvinogona kuratidza chimwe chiitiko chakakomba. Chiito chinowanzoitwa ndechokumanikidzira kutarisa mararamiro uye kuonekwa kwegumbo rimwe nerimwe . Dambudziko neizvi nderokuti kufamba kwepamuviri kunouya mumarudzi ose ehukuru uye mavara asi pasina kuratidza zvirwere zvakakomba. Chimwe chikuru kunze kweizvi kunetseka pamusoro peropa mune chigaro .

Kuzvidya mwoyo kunogona kukuvadza zviratidzo zveBS. Iwe unogona kuve uchiita kuti uzvidye mwoyo zvisina kufanira nokunyanya kuongorora nekufunganya pamusoro pezvigaro zvichishandurwa. Ita iwe unofadza uye uzvisimbise pachako kuti kugadzikana kwegadziriro kwakakosha uye kwete chimwe chinhu chingava nehanya nezvazvo.

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Rega Kuve Wakagumburwa

Munhu wose ari pasi pano anobata zviratidzo zvekudya. Nhengo dzemazuva uye hunhu huri hupenyu hwezuva nezuva. Iwe hauna kurondedzerwa nekuti iwe une matumbo anonetsa.

Usanetseka kuti vamwe vanhu vachakutonga kubva pane zviratidzo zvako. Kana iwe ukapfuura gesi, oh zvakanaka. Zviregerere uye uende nezuva rako. Kana vamwe vari kushandisa chimbuzi chevanhu uye iwe unofanirwa kuenda, usawedzera kukunetsa kwako uye kushungurudzika nekufunga kuti unoda kumirira imba isina chinhu. Vanhu vari muhupenyu hwenyu vane maonero aunoita kubva pauri iwe semunhu. Uyu maonero haazoshanduki kana achinzwa mhere kana zvinonhuwira zvichibva muimba yekugezera.

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Rega Kuedza Kuramba Wako IBS Chakavanzika

Kuchengeta bhaibheri rako reBS kunogona kuodza mwoyo uye kuguma kuita kuti zvirwere zvako zviwedzere. Iyo inodzivirirawo kuva nehutano hwakanaka hwehutano hwakagara hwakabatanidzwa nemigumisiro yakanakisisa yehutano. Kuvanza IBS yako haina kururama uye hazvidikanwi. Sei chirwere chepachifu chinofanira kuve chakasiyana neicho chinoita chero chimwe chikamu chemuviri, chakadai sefivha kana chirwere cheshuga ?

Sezvo nehupi hwehumwe hwekuzarurirwa, rongedza kuvimbika kweumwe munhu asati atanga. Kana iwe uchinzwa kuti ivo vachatsigira uye vanonzwisisa, zvipei mvumo yekuvabvumira kuziva zvauri kuita nazvo. Izvi zvinobvumira vanhu vane hanya newe kuti vashande newe kuti uone kuti zvaunoda zvakasiyana-siyana zviri kusangana.

Yeuka kuti IBS inobata chikamu chakakura chevanhu. Kana ukangotanga kuzarura, unogona kushamisika kuziva uyo anoona sei IBS.

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Rega Kuedza Kuva Akakwana

Vagari vakawanda veBIV vanozviwana vachizvidzivirira nokuda kweBS yavo. Nokuda kwebasa rakakosha kana mabasa asina kukonzerwa nemhuri, pane kuzvipa kwekuzvidzivirira kuti uve wakakwana. Izvi zvinosanganisira kutora mimwe mitoro uye / kana kunzwa kuti haukwanise kuti kwete kukumbira. Yako IBS haisi yekutadza kwako-inetso yeutano, yakachena uye iri nyore. Nokudaro, hapana chikonzero che "kuumba" iyo.

Teerera kune wako kuzvidya mwoyo. Kana iwe uine pfungwa yekumanikidzwa, ichocho "chakanyanya," zvichida. Yeuka, rudzi urwu rwekuzvidya mwoyo runongowedzera zviratidzo zvako. Pose pazvinenge zvichibvira, gadzirisa miganhu, kupa, uye kuisa mberi.

IBS yakakumanikidza iwe kuti uite hutano hwako uye hukama huri mberi. Yeuka kuti hazvina kunaka kuti iwe uzviise mumamiriro ezvinhu achaita kuti usanyatsonetseka. Zviratidzo zveBS zvinowanzoguma nekushaya kukwanisa kuzvipira kana kutevera kuburikidza nezvirongwa. Ndizvo zvazviri uye zvose zvaunogona kuita ndizvo zvakanakisisa zvaunogona.

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Rega Kudzivisa Upenyu Hwako

Kunyange zvazvo ichokwadi kuti kusanzwisisika kweBS kunoita kuti zvive zvakaoma kuronga mabasa uye zvingakuita kuti unetseke pamusoro pokusiya imba yako, zvinokoshawo kuti usarega chirwere ichi chichitora hupenyu hwako hwose. Kuzvimiririra kwevanhu uye kudzivisa mabasa anofadza uye masimba-maitiro kunogona kutungamirira kune dambudziko rakaora mwoyo. Tsvaga mikana nemabasa anosimudza mafungiro ako uye awedzere simba rako. Zvakanaka kuita zvirongwa; kungoita kuti vamwe vazive kuti nekuda kwezvikonzero zveutano, iwe unogona kuregera paminiti yekupedzisira.

Apo nguva yacho inosvika pakuita basa, chengorora manzwiro ako. Kana iwe unonzwa zvechokwadi kuti iwe haugoni kuva kure neimba yekugezera, saka nezvose zvinogona kubvisa. Zvisinei, kana uri kurwadziwa kwepamuviri uye kusagadzikana, unogona kuwana kuti kupinda muchiitiko chinokanganisa uye chinogutsa kunogona kuderedza kutambura kwako.

Zvinokosha kuti tirambe tichifunga kuti geography haisi yeBS inotyisa-ndeye. Iko kazhinji kushungurudzika nezvekubuda kunze uye pamusoro pezvo kunotyisa zviratidzo. Saka, shanda nesimba mukudziridza unyanzvi hwekutarisira kuzvidya mwoyo, zvakadai sokuzorodza muviri , kushandisa kuedza kuchengeta kushushikana kwepfungwa yako pasi nekudzvinyirirwa kweGI yako kana iwe usipo pamba. IBS inogona kuva chikamu chisingadiwi chehupenyu hwako, asi haifaniri kuva hupenyu hwako hwose.

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Rega Kubvuma Kuti Iyi Ndiyo Nzira Iyo Inenge Iri

Varwere vakawanda veBIV vanoudzwa navanachiremba vavo, "Hapana chinhu chinogona kuitwa, kurarama nacho." Zvisinei, verenga chero IBS memoir kana IBS kubudirira nyaya uye iwe uchaona kuti kuvanhu vakawanda vane IBS inotora nzira dzakawanda dzokudzivirira zviratidzo.

_Sources:

> Kudya, Kudya, uye Zvokudya zveIrritable Bowel Syndrome. National Institute for Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.

> Kaptchuck T. et.al. Zvinokonzerwa ne placebo effect: kuedza kunongororwa kwakaitwa nevarwere vane hutsinye hwehutachiona. BMJ 2008 336: 999-1003.

> Palsson O, Whitehead W. Hormones uye IBS. The UNC Center for Functional GI & Motility Disorders http://www.med.unc.edu/ibs/files/educational-gi-handouts/IBS%20and%20Hormones.pdf.

> Kurapa kweIrritable Bowel Syndrome. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/treatment.