Kushanda neBS kungave kwakaoma, asi kune zvakatibatsira
Kuita maitiro kungakosha here kuti uwane zviratidzo zvekutsamwisa bhood syndrome (IBS) iri pasi pesimba? Haisi chakavanzika chokuti kurovedza muviri kwakatinakira isu, asi kushanda neBS kunogona kunyengera kunopa maitiro asingatarisirwi ehutano uyu anogona kuva. Asi kana iwe unonakidzwa nebasa rakanaka kana kuti unoda kungoedza chero chinhu, kunyange kurovedza muviri, kuti uchengete zviri nani IBS, zvakakosha kudzidza pamusoro pehukama huri pakati pomuviri wehutano uye ichi chirwere chisingaperi.
Sei Kudzidzira Kukosha Kwakakosha?
Kuita zvekuita hakusi kungobatsira kuBS, asi nekuda kwehutano hwako kazhinji. Kushandiswa kwemazuva ose kwakagadziriswa sechinhu chinodikanwa muupenyu hwehupenyu. Izvozvo ndezvokuti kurovedza muviri kunoderedza ngozi yako yehutano hwakawanda hwehutano, kusanganisira zvinotevera:
Mukuwedzera pane kutamba basa rinochengetedza hutano hwako, muviri wakanaka hunovandudza zviratidzo zvehutano hwakawanda hwehutano hwakatove huripo.
Kushanda pamwe neGeneral GI Zviratidzo
Kutsvakurudza kunoratidza kuti, kazhinji, kurovedza muviri kunogona kubatsira kana kukurisa zviratidzo zvepamuviri (GI) zviratidzo (zvichienderana nehupamhi hwehutano hwemuitiro). Kunyoro uye kuenzanisa muviri kunogona kuderedza dambudziko rekudzivirirwa, zvirwere zveverticular , gallstones , uye, sezvakataurwa pamusoro, kenza yekoloni.
Kune rumwe rutivi, basa rakaoma zvikuru rinogona kukonzera zviratidzo zveGI zvinotambudza.
Izvi zvinosanganisira zvinotevera:
- Abdominal cramping
- Belching
- Bloating
- Diarrhea
- Gastrointestinal bleeding (in rare cases)
- Kushungurudza
- Nausea
- Inokurudzira kubatanidzwa kwemuviri
- Kudzora
Zvinofadza kuti nhamba yakawanda inoshamisa yevatambi vakakurumbira, uye inofungidzirwa yakareba yakasvika se50 muzana, inotaura kuti zviratidzo zvekudya zvinopesana nekudzidziswa kwavo uye kukwanisa kukwikwidzana.
Vakadzi vari pangozi yakakura yezviratidzo zveGI zvisingadi, sezvavari mumhanyi zvakakwana. Kutya kukudziridza zviratidzo izvi kunogona kuchengetedza vanhu vane IBS kunze kwekurovedza muviri, asi chinhu chinonyoroka kuenzanisa muviri. Edza kushanda pakarepo nounyoro kwemaminitsi makumi matatu uye ona kana iwe unogona kutsungirira iri pfupi shoma rekuita muviri zvakanaka.
IBS uye Exercise
Kuita muviri kunobatanidzwa nekuvandudza zviratidzo zvekushungurudzika kunobatana neBS, zvakadai sekuora mwoyo uye fibromyalgia . Asi hazvizivikanwi zvakawanda pamusoro pemigumisiro yekuita zvekuvhima paBS.
Rimwe boka revanotsvakurudza rakaona kuti maawa gumi nemaviri ekupindira umo kuenzanisa muviri kwakanyanyisa kwakaguma nekuvandudzwa kwezviratidzo zveBS. Negore rekutsvaga kwemakore mashanu, vazhinji vevarwere vakaramba vachiita zvishoma nezvishoma uye vasina kungoona nekuvandudzwa kwezviratidzo zvavo zveBS, asi zvakare vakarondedzera kuvandudza munharaunda yekuzvidya mwoyo, kuora mwoyo, kuneta, uye hupenyu hwehupenyu.
Vamwe vatsvakurudzi vakaona njodzi yakakura yekutarisana neBS nehutachiva mumhanya vari kure. Asi iwe haufaniri kuva mutambi wechidiki kuti akohwe zvizhinji zvakabatsiro zvekurovedza muviri.
Unofanira Kuita Gym Kana Waine IBS?
Kunyange zvazvo kutsvakurudza kusina zvakawanda zvokupa maererano nemhinduro dzemhinduro, zvinoratidzika kuti kurovedza muviri zvine mwero kunogona kubatsira kuBS yako uye zvechokwadi kuchava rubatsiro kune hutano hwako hwose.
Kuita zvinotevera zvinogona kukubatsira kuti uite zvisingashandisi kuwedzera IBS yako:
- Iva nechokwadi chokuti ugare zvakanaka-hydrated.
- Usaita zvekudzidzira pamusana waro usati wakadzidzira.
- Idya zviduku zvishoma pamazuva ekuvhima.
- Dzivisa kudya ne lactose kana sorbitol pamazuva ekuvhima.
Sources:
Johannesson, E., et.al. "Chiito chemuviri chinowedzera zviratidzo mukutsamwa kwemapuviri echirwere: chirwere chisina kuongororwa chinotungamirirwa." American Journal of Gastroenterology 2011 106: 915-922.
Johannesson, E., et.al. "Kupindira kuwedzera basa remuviri mukutsamwa kwemapupa rinoratidzira rinoratidza nguva yakareba zvakanaka" World Journal of Gastroenterology 2015 21: 600-608.
Oliveira, E., et.al. "Kubata kwekurovedza muviri pamuviri wepamuviri" Current Opinion mu Clinical Nutrition uye Maintenance Metabolic 2009 12: 533-538.