6 Nzira Dzokuwana Kudzora Pamusoro Pako Zviratidzo zveBS
Sezvo munhu wese anorarama nehasha anorema chirwere (IBS) anoziva, ibas kurwisa kunogona kuva mumuviri uye mupfungwa. Kunze kwekunetseka uye kunetseka, vanhu vane IBS vanowanzozviwana vachitya kuwana imba yekugezera kana kunetseka kuti vanogona kutorwa kunze kwevanhu vasina kumbogadzirira.
Nenguva isipi, pane zvinhu zvaunogona kuita kubatsira kuderedza zviratidzo zvekurwisa (uye kunyange kubatsira kudzivisa munguva yemberi):
Shandisa Mafuta Kuti Uite Spasms
Munguva yeBS attack, inobatsira kushandisa kupisa kumudumbu pamwe nesimbi yekugadzira gesi kana bhodhoro remvura inopisa. Iko kupisa kwekunaka kwete kungonzwa kunakidza, kunobatsira kukurudzira kubuda kwemhepo uye kunonoka mitsipa yakanyorova yekolon, kuderedza kupisa nemakumbo.
Iva nechokwadi chekuisa tauro kana chidimbu chekupfekedza pakati pako nemhepo inopisa kuti urege kupisa.
Sip IBS-Friendly Teas
Kunyora mukombe wakanaka weBS-friendly yeti inogona kunge ichizorodza uye inobatsira kubatsira kuderedza marwadzo anorwadza uye maronda. I-IBS-inobatsira teas haina kuviriswa uye haina chero yezvimwe zvinokonzera zvinogona kuita kana kupisa zviratidzo zveBS.
IBS-friendly teas inosanganisira peppermint, black tea, white tea, uye green tea.
Kusiyana neizvi, teas iwe unogona kufunga kuti wakachengeteka (samamomile, chai, dandelion, uye mamwe mishonga yemishonga) inogona kuva dambudziko kana iwe uchivarega vachifamba kwenguva refu. Kana ukasarudza kunwa mazamu aya, rega vagare kwenguva miniti kana maviri kuti vasava nemvura.
Fema Zvakadzika uye Nyarara
Mhinduro yako yemuviri wepanyama inogona kuchinja zvikuru kubasa rako reBS, rinokonzera kusunungurwa kwezvinokonzera kushungurudzika (kufanana ne cortisol uye adrenaline) inogona kuwedzera zviratidzo zveBS. Kune nzira dzakawanda dzaungagona kubata nadzo izvi:
- Kunyaradza zvakanyanya hakusi kungobatsira kugadzirisa mitsipa, inotumira mameseji ane simba kune uropi, achiudza kuti zvinhu zvose zvakanaka uye kuti hapana chikonzero chekuita mhirizhonga.
- Pranayama kupemha, maitiro e yoga umo iwe unodzora kufamba nekufema kwekupema kwako, kunobatsira zvikuru. Inowanzobatanidzwa mune dzimwe nzira yekufungisisa.
- Mifananidzo inotungamirirwa ndeimwe nzira yekuzorodza umo iwe unogadzira mifananidzo yepfungwa kukurudzira kugadzikana manzwiro uye, nokuita izvozvo, zvinyatsochinja pfungwa dzako kubva munzvimbo dzisinganzwisisiki.
Chengetedza Chiratidzo Chinyorwa
Kuchengeta ruzivo rwezviratidzo zvako kunogona kukubatsira kuona maitiro mumabhasi ako eBS kana achikudya izvo zvaunodya, mabasa ako aunoita, kana zviitiko zvinokonzera kushungurudzika (sekugadzirira musangano kana kugadzirira vana kugadzirira chikoro).
Kuziva, semuenzaniso, kuti iwe unowanzoona kukurwirwa mangwanani kunogona kubatsira kuronga zuva rako. Nokuziva nekurekora maitiro aya, unogona kubvisa vazhinji ve "chii kana" kubva paupenyu hwako uye kuitawo zvimwe zvinhu zvakanyatsovimba.
Ziva Wako FODMAPS
FODMAPs iboka remakhahydrates rinowanikwa mune zvekudya zvezuva nezuva zvinobatsira zviratidzo zveBS. Izvozvo zvinokonzerwa nemakinehydrates zvakanyanyiswa mumatumbo uye zvinogona kuitwa nemaabhakitiriya emukita, zvichiita kuti kuwedzera gesi, kuputika, kurwadziwa, uye mvura.
Nokuisa pfungwa pazvokudya zvakaderera muFODMAPs , unogona kuderedza kushanda kwako kwepachiviri uye uzvipe iwe unhu hunodiwa hunotevera mushure meBS attack.
Nezvo izvo zvataurwa, haufaniri kuzviisa kune zveFODMAP foods kwenguva yakareba. Kurambidza kudya kwako kunogona kutora kukanganisa kwezvokudya izvo zvinongokuvadza utano hwako asi zvinogona kuwedzera kuwedzera zviratidzo zveBS. Pane kudaro, funga nezvekuenzanisa uye udye zvokudya zvishomanana kuti urege kuwedzeredza kudarika kwako chirwere chekudya.
Shanda Nechiremba Wako
Hakuna chikonzero chekutambudzika mukunyarara. Kana ukashanda nachiremba, unogona kunyatsoona zvisikwa zveBHS yako uye uwane nzira-kubatanidza mararamiro, kusununguka kwepfungwa, nemishonga-izvo zvingaita zviri nani nekuchengetedza zvakasimba zviratidzo zvako zveBS.
Pane huwandu hwehuwandu hwemishonga inokwanisa kuporesa mararamiro -anonyanya kuve IBS uye kubatwa-zvakanyanya IBS . Izvi zvinosanganisira antispasmodics kuderedza kupera, bile acid bind binders kuderedza chirwere, uye osmotic laxatives kubvisa kuvhiringidzika.
Zvitsva-chizvarwa chemishonga seViberzi ( eluxadoline ) uye Xifaxan (rifaximin) inonyanya kugadzirirwa kuraramisa IBS uye inopa hukuru zviratidzo kupfuura kare.
> Sources:
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> Laird, K .; Tanner-Smith, E ;; Russell, A. et al. "Kufananidza Kubudirira kweMapfungwa Maitiro ekuvandudza Utano hwepfungwa uye yezuva nezuva kushanda mu Irritable Bowel Syndrome: Ongororo Yakarongeka uye Kuongorora Meta." Clinical Psychology Review. 2017; 51: 142-152. DOI: 10.1016 / j.cpr.2016.11.001.
> Nanayakkara, W .; Skidmore, P .; O'Brien, L. et al. "Kubudirira kweHot Low Fodmap Diet yekurapa Irritable Bowel Syndrome: Uchapupu Hwakakodzera Kuwana." Clinical and Experimental Gastroenterology. 2016; 9: 131-42. DOI: 10.2147 / CEG.S86798.