Mashandisiro Aungaita Bowel Kuchengetedza Constipation

Bowel retraining inzira yekuedza kushanda nemitambo yemuviri yepanyama yekugadzirisa purogiramu yenguva dzose yezvinyuchi. Izvi zvinogona kunge zvakanyanya kubatsira kune vanhu vanotambura nekugumburwa kwenguva refu . Mhedziso ndeyekuedza kusika mamiriro ezvinhu anowedzera mukana wekuve nekubudirira kwechirwere chechirwere. Usati waedza kubvisa chidziro, zvinokosha kuti uwane OK kubva kunechiremba wako kuti izvi zvinenge zvakakodzera iwe.

Bowel Retraining Steps

Bowel retining is more than what you do in the bathroom. Heano matanho aunotora kuti uite muviri wako kupinda purogiramu yenguva dzose.

1. Chengetai diary yekutenderera kwemuviri kwevhiki mbiri. Iyi ruzivo inobatsira pakusarudza kana pane dzimwe nguva dzakasiyana dzezuva kana zvimwe zviitiko umo muviri wako unowanzoita kuti utange kufamba kwechirwere .
2. Ita nguva yenguva dzose yekudya. Kudyisa muviri wako purogiramu yenguva dzose kunokurudzira kugadzika kunowira maererano nehuwandu hwakawanda.
3. Ita zvaunogona kuti upe rubatsiro pakuvandudza kwezvigadziro zvakanyatsogadzirwa zvakanaka. Inwa mvura yakawandisa kuti uchengetedze muviri wako zvakanaka-hydrated kuti uderedze huwandu hwemvura iyo ikoni inoda kubudisa kubva pane zvigaro. Kana muviri wako unogona kuzvitsigira, kuwedzerwa huwandu hwehutachiwana mune zvekudya kwako kunogona kubatsirawo kuumba soro rakanyorova. Dzimwe nguva fiber inobvumirwa kutsungirira kana ichiwedzera zvishoma.

1. Sarudza nguva yenguva dzose yewaini yako yekushanyira. Zvakakosha kuti iwe urongedze nguva yekutenderera kwemuviri wako zuva nezuva panguva imwe chete. Zvinogona kunge zvakaoma kuenzanisa mararamiro ehupenyu hwako nezvido zvemuviri wako, asi kana zvichibvira edza kuisa muviri wako kutanga. Dzimwe mazano:
   • Kana tsamba yako yakazarura chero rudzi rwemhando yakagadziriswa, itai zvaunogona kuti uremekedze chimiro chemuviri wako chakagara chiripo.
   • Mangwanani inowanzova nguva yakakwana yemitumbi yakawanda.
   • Imwe nguva inobatsira ndeyemaminitsi makumi maviri nemakumi matatu mushure mekudya.

1. Usati waenda kushambira , edza kukurudzira gastrocolic reflex . Uyu ndiwo mhinduro yepanyama yemuviri umo maitiro emukati anokonzerwa nekudya kana kunwa. Zvose zvinotevera zvinogona kushandira kusimbisa kusimba kwemakoroni akasiyana-siyana anokonzerwa neflex.
   • Idya kudya kukuru.
   • Pokudya izvi, idya zvokudya zvine mafuta akawanda.
   • Inwai chero rudzi rwechinwiwa chinotyisa.
   • Ingest caffeine, kana iwe unogona kutsungirira chinhu kunze kwekugumbura chirwere chako chekudya .
2. Zvigadzirire iwe wakasununguka sezvinobvira sezvaunogara paimba yega. Shandisa kusununguka maitiro kuitira kuti muviri wako ugare wakadzikama uye wakasununguka. Teerera mimhanzi kana kuverenga chimwe chinhu chinokurudzira uye chinonakidza.
3. Shandisa mimba yako yemimba, kwete yako rectum. Ngwarira kuti usaedza kumanikidzira chigaro nekuisa dambudziko risingakoshi pane rectum yako . Chinangwa ndechekushanda nemuviri wako sezvaunonzwa kunzwa kwekoloni ichiedza kupfuudza chigaro. Iwe unogona kuwana zvichibatsira kutamira mberi kuitira kuti iwe ugone kuisa pfungwa yako pakugadzira mishonga mumimba yako yakadzika.

Shoko Rinobva

Usaora mwoyo kana iwe usingaoni mhinduro pakarepo. Kunyanya kuvhiringidzika kune zvikonzero zvakawanda uye kufambira mberi kunogona kuuya zvishoma nezvishoma. Yeuka kuti chidziro chekudzidzira hachina kugadzirirwa kurapa kubatwa kwako; chinangwa ndechokuti uedze kugadzirisa zvinhu zvakakwana zvemuviri wako kuti uise rhythm rinowedzera.

Ramba uine iyo uye munguva pfupi iwe unogona zvakare kuva nehutano hwakanyanya hutama hunoenda.

> Sources:

> Bowel Retraining. MedlinePlus.

> Bowel Retraining Program. UNC School of Medicine.