7 Zvakanakisisa Zvinhu Zvaunogona Kuita Kuti Udzivirire Kudyidzana Kwako

Kunyangwe iwe uchizviwana uchitarisana nechinguva chakanaka chekudzivirirwa kana hutano husingagumi hwekuvharirwa- IBS-C (IBS-C) kana chronic idiopathic constipation (CIC), iwe unoziva kutambudzika kwekufamba kwechirwere chinowanzoitika uye chakaumbwa zvigaro zviduku, zvakaoma, uye zvinorwadza kudarika. Gasi uye kubhururuka kunowanzouya pamwe chete nekufamba. Iwe unogona kuona kuti uri kushungurudza uye kuti iwe unopedzisira uine pfungwa yekusakwana kuvhara . Saka zvinogumbura!

Kuvharwa kunoitika apo zvipembenene zvekoloni zvishoma nezvishoma, zvinokonzera kuti mvura yakawandisa ibudiswe kubva pachigaro uye inoguma mukufamba kwechirwere chisingaverengeki. Chikonzero nei izvi zvichiitika hazvirevi nguva dzose. Chinonyatsojeka ndechekuti pane zvimwe zvinhu zvaunogona kuita iwe pachako kuedza kudzikisa kusuruvara kwako uye kuita kuti zvinhu zvifambe zvakare! Zvimwe zvezvinhu izvi zvakavakirwa nesayenzi, asi dzimwe dzakavakirwa pahupenzi kana hutano huchenjeri. Usazununguka slide yekupedzisira - ichakupa mavara ayo achakupa iwe-zvakadzama ruzivo rwakabatana nemazano akawanda.

Cherechedza: Kana uri kutarisana nekudzivirirwa nguva dzose, iva nechokwadi chekuudza chiremba wako kuitira kuti uwane chirwere chakakodzera.

1 -

Edya Zvimwe Zvibereko

Nemhaka yehutachiona hwavo, michero yakawanda inobatsira kuderedza zvigadziro uye kushanda kuti kuderedze kuvigwa. Zvisinei, zvibereko zvinotevera zvine mukurumbira chaiwo wekudzikisa kuvakwa. Icho chinongova changoitika kuti vose vanotanga nehuyo "p", asi inokupa nzira iri nyore yekuyeuka zvingatenga iwe uri muchitoro!

• Papaya *
• Pears
• Peaches
• Ananasine *
• Prunes

* Zvibereko izvi zvakaderera mumaFODMAP uye saka zvinogona kuva sarudzo yakakosha pane iwe kana une IBS .

2 -

Idya Zvimwe Miti

Kufanana nemichero, kudya mimwe miriwo, kunyanya iyo yakakwirira mumasibirubhi , nguva dzose ichabatsira mukuchengetedza hurongwa hwako huripo nguva dzose. Vamwe vanhu vanorondedzera migumisiro iri nani kana vachidya miriwo yakagadzirwa kusingapindiki.

Heano zvimwe zvisarudzo zvemiriwo zvine mukurumbira wekudzikisa kuvhiringidzika:

Greens

• Kale *
• Sipinachi *
• Swiss chard *

Vegetable

• Artichoke hearts *
• Asparagus
• Broccoli *
• Karoti *
• Green bean

Nyemba

• Canella beans
• Pinto beans
• White nyemba

* Zvakakodzera pane zvakaderera-FODMAP kudya kune avo vane IBS. Canned artichoke moyo inofanirwa kuve yakanatswa uye isina kukwana 1/8 mukombe inoshanda.

3 -

Wedzerai Fiber Your Intake

Mukuwedzera pakudya mimwe miriwo nemichero, kune dzimwe nzira mbiri dzekutora mune zvimwe zviratidzo zvekudya.

1. Wedzera zvimwe mbeu pakudya kwako.

Mbeu inotevera ndeyemhando dzakasvibiswa dze fiber yakasvibiswa uye naizvozvo inogona kuderedza zvigaro nekudzivirira kubatwa.

• Chia mbeu
• Flaxseed

2. Edza fiber supplement.

Fiber supplement, iyo inozivikanwawo seyeiyo yakawanda, ndiyo michina inowanzowanikwa pane-the-counter. Psyllium ine ruzivo rwekutsvakurudza ruzivo rwehubudiriro rwayo, nepo Citrucel inogona kuva yakakosha kune avo vari pasi-FODMAP yezvokudya, sezvo isingasviki.

4 -

Edza Magnesium

Ikoko kune anecdotal kutsigira kutora magnesium supplement. Magnesium inobatsira kuponesa mishonga iri kumativi emadziro emakoloni, zvichiita kuti tive nechirwere chisina kujeka chezvipikiso, saka tinosungira chigaro pane nyore nyore. Magnesium inokwevera mvura mumakoloni ichiita kuti iwedzere, iri nyore kudarika, zvigaro:

Kufunganya kuti zvakadini kutora? Iwe unogona kutarisa iyi pepa rino kubva kuNational Institutes of Health uye wozoona nechiremba wako.

5 -

Edza Kuchena

Edza kurara nehombodo yemvura inotonhora kana pombi yekudziya. Panove pasina hutsvakurudzo hunoti huchabatsira, asi chokwadi hahuzokuvadza (chero bedzi iwe usingaisi iyo inotonhorera patsika rako risina chinhu!) Moto unogona kunyaradza zvikuru mupfungwa uye zvinyorwa zvinogona kushumira kuti udzikinure maronda emimba yako kuitira kuti zvizoshanda zvakajeka mangwanani - zvichikutungamirira kugwara rinogutsa.

6 -

Dzidzisai Muviri Wenyu

Kune vanhu vazhinji, iyo yakaoma nzira inokonzera chido chekuzvidzivirira chiri pamusoro wayo mangwanani. Zvinosuruvarisa kune vanhu vane chigumbuso chisingagumi, sarudzo iyi haina kubviswa. Edza kuedzazve kumutsa kupindura kwehope. Iva nechokwadi chekudya zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya. Iva nechokwadi chekugadzirisa nguva mangwanani oga oga kuti uwane runyararo rwekuzorora uchienda kumudziyo mushure mekudya kwekudya. Usambofa wakamanikidza kana kushungurudza, kungoita nguva yemuviri wako kuti uisezve maitiro ayo anogara aripo.

7 -

Edzai Biofeedback

Biofeedback ishoko rekurapa umo iwe unodzidzisazve mutsva yenzvimbo yako yepasvivin kuburikidza nokushandurwa kwemhinduro kubva kune sensor. Iko kurapwa kunogona kubudirira kana kukumbirwa kwako chigumisiro chechiitiko chinonzi dyssynergic kuvimbiswa . Kunyange zvazvo biofeedback munharaunda ino inogona kunge yakaita sechinhu chinonyadzisa, ndakataura nevanhu vazhinji vakawana kurapwa kunonzwisisika uye kunobatsira.

> Sources:

> Ford, A., etal. " American College of Gastroenterology Monograph paKutonga kweIriritable Bowel Syndrome uye Chronic Idiopathic Constipation " American Journal of Gastroenterology 2014 > 109: S2-S26 >.

> Lee, Y. "Ndezvipi zvitsva muBhokisi reBhuku reContipation neFecal Incontinence?" Nyika dzeMedineti 2014 1: 5.

> Jones, J. et.al. British Society of Gastroenterology mirayiridzo yehutungamiri hwekutsamwa kwemafupa emuviri Gut 2000 47: ii1-19.