Kuva neBS kunoita kuti unzwe wakashata nezvako here? Dambudziko risingagumi sehutano seBS rinogona kuva nemigumisiro yekukwevera pasi pfungwa yomunhu wega-inokosha. Zvakaoma kunzwa zvakanaka pamusoro pako kana muviri wako usingakubvumiri kuti ushande nenzira yaunoda kuita. Zvisingazivikanwi zviratidzo zvinoita kuti zvive zvakaoma kuzvipira kune zvirongwa kana kuti kuita zvinhu, izvo zvose zviri zvikonzero zvinokosha pakuwedzera kuzvikudza kwevanhu.
Zvinetso zvehutano zvisingagumi seBS zvinogonawo kukukanganisa kusazviremekedza kwako nekuda kwezvaunoshushikana pamusoro pekuti iwe unonzwisiswa sei nevamwe. Iwe unonetseka kuti vamwe vachakuona iwe somumwe munhu asingagoni kuverengwa kana somumwe munhu ane marwadzo emumambo nekuda kwehutano hwako hunokosha uye kudya kunoda. Zvakaoma kufunga kuti vamwe vachakukoshesa kana matambudziko ehutano ako achiita kuti uzvibvunze pachako.
Kuwedzera kuregeredza kusazviremekedza kwako ndeyekuti sezvo IBS inosanganisira zviratidzo zvekudya zvinenge zvichinyadzisa uye kunyadziswa izvo zvisingaoneki nevanhu vane mamwe marudzi ezvirwere zvisingaperi. Mukuwedzera, kushayikwa kwe "chaiye" kuwanikwa kwepanyama pakuongorora kuongororwa kungaitawo kuti uwedzere kunzwa zvakanyanya pamusoro pako. Chimwe chekuratidza kwakaratidza kuti varwere veBibS vakanga vasina kuzvikudza kupfuura vanhu vane chirwere chinoputira chirwere (IBD), chinetso cheutano nezviratidzo zvakafanana. Nokuda kwekushayikwa kwekuputika kwepamusoro, kune chinonyadzisa icho vanhu vane IBS vanoita izvi ivo pachavo - yekare "zvose zviri mumusoro wako" rudzi rwekufunga.
Ichi chiito chezviratidzo zvenyama kumunhu akakundikana chaicho chichaita kuti munhu achinetseke pamusoro pavo.
Nokuda kwezvikonzero izvi zvose, zvinova zvakakosha kuti iwe utore matanho ekurwisana nekuderera kuderera uko IBS inogona kuva nayo pakuzviremekedza kwako.
Kuzvidzora vs. kuzvidzora
Tisati takurukura kugadzirisa dambudziko racho, zvakakosha kuti tive pachena pane zvinorehwa nekuzviremekedza.
Kuzviremekedza ndeyekuti unozviona iwe sei, mune mamwe mazwi, zvaunofunga kuti iwe unokosha, kazhinji pakuenzanisa nevamwe vanhu. Kuzvivimba kwakanyanya mamiriro ezvinhu-chaiwo, sewe iwe une chivimbo chakakwana kuti uzvizivise pachako kumunhu wausingazivi kana kuti kupa hurukuro munharaunda. Iwe unogona kunge uine chivimbo kune humwe hweunyanzvi hwako kana kuti chivimbo pamusoro pekuti ungazozvibata sei mune dzimwe mamiriro ezvinhu, asi uchiri nehanya pasi. IBS inogona kuchinja zvose. Kuvhunduka kwekuda kuva pedo newachageza kana kutya kuti iwe haugone kushanda nekurwadziwa kunokanganisa kunogona kukanganisa kukwanisa kwako kuzvidzora kuti iwe unogona kutarisira imwe mamiriro ezvinhu, zvichiita kuti iwe uzvivimbe. Zvisinei, dambudziko guru ndiro apo IBS inokuita kuti unzwe wakashata pamusoro pako-kuti nokuti une dambudziko risingagumi yekudya zvinokonzera iwe munhu asingakoshi.
Zvikanganiso Zvokufungidzira Zvakajairika
Chimwe chinhu chinokosha chekuziva-kugadzirisa chirwere (CBT) ndechokusiya mafungiro ekufunga anokonzera kusakosha kwekunetseka mupfungwa. Heano mimwe mienzaniso yekuti ubongo hwedu hunoita nenzira inotibatsira sei kunzwa zvakaipa pamusoro pedu:
1. Nhamba isina kunaka
Vanhu vazhinji vane unhu husina kunaka kana zvasvika pane zvatinofunga pamusoro pedu.
Muenzaniso wekutanga ndewokuti tichadzikisa nekukanganwa kurumbidzwa mukati memaminitsi, asi kukudza uye kubatisisa kutsoropodza kwemakumi emakore! Panofanira kunge kune ruzivo rwehupenyu kune izvi - zvichida kubatsirwa kwekuziva zvinogona kutyisidzira. Zvisinei, chii chakanakira kuponeswa kwezvipenyu hakusi zvakanaka kuti munhu mumwe nomumwe afare.
2. Maonero Atinoita Kune Vamwe Maonero Adu Nezvedu
Funga nezvekuti unoongorora sei vamwe vanhu. Hazvisizvo here kuti iwe unosarudza nekukurumidza kana mumwe munhu achida, akachenjera, uye / kana anoyemura? Uye izvi hazvisi izvo zvinoramba zvakanyanyisa kudarika nguva here? Mune mamwe mazwi, shamwari yako yakanaka inogona kutaura kana kuita chimwe chinhu chisina maturo uye haichichinje maonero ako sekuziva kwavanoita.
Kune rumwe rutivi, kuongorora kwedu isu pachedu kunowanzova kunyatsotsanangurwa-uye kunowanzogara kuri kuchinja. Kana tine zuva rakaipa bvudzi, tinosarudza kutarisa kwakaipa. Kana tikaita kukanganisa, tinonzwa sechidimbu. Tinotaura "chinhu chisina kunaka" kune mumwe munhu uye tinove nechokwadi chokuti ivo vava kuda kuvenga / kutiramba isu.
Kunzwa Zvakanaka Pamusoro Pako Kunyange Kana Muviri Wako Unofunga Zvakaipa
Nzira dzinotevera dzinogona kukubatsira kuti utsive zvikanganiso izvi zvekufunga, pamwe nekudzivisa zvose zvisingabatsiri zvakapoteredza kuva nedambudziko rehutano husingaperi:
Uyai Neine Utano Hwakakwana Hwekuona
Iwe hausi wako IBS! Zvakakosha kuchengeta mupfungwa kuti IBS chimwe chinhu chakaitika kwauri. Iwe hauna kuzviitira iwe pachako. Kunyangwe kana kufunganya kuri kukonzera zviratidzo zvako, ichiri chiitiko chehupenyu chinoshanda pano. Zvakakosha kutarisa uropi hwehutano hwako husina kunaka uye fungisisa pane zvimwe zvinhu zvinoshamisa zvinokuita iwe! Vamwe vanhu havatarisi uye vanoona IBS chete, vanokuona iwe somunhu akachengetedzeka ane zvinetso nedumbu rako.
Ona kana iwe unogona kushanda pakudzidzisa maonero akawedzerwa ekuzvitarisira kwako uye kubhadhara zvakanyanya inzwi iri mumusoro wako iro rinongoratidzira kukanganisa kwako. Uye, kana iwe uchigona kuramba uchifunga kuti vamwe vanhu vagara vaine hutano hwakasarudzwa, pasi rose hwekuda kwako, haufaniri kuramba uchinge uchinge uchinge uchinge waita zvinhu zviduku. Hazvina mhosva kana IBS yako inokudzivisa kusangana nekuzvipira, mumwe munhu achareva kuti kukanganisa kwako kuuye kuburikidza neBHS yako, kwete iwe pachako.
Anecdotally, ndakanzwa kubva kune vanhu vakawanda vane IBS kuti ivo vanonyanya kushanda uye vanotora humwe huwandu pane zvavanoda kuti vaite nokuda kwekuti vane IBS. Kana iwe uchigona kuyeuka kuti haufaniri kuratidza kuti iwe unokosha kune umwewo munhu, unogona kuzvidzora pane izvozvi. Kuzvicherechedza imwe slack kunoderedza kuzvidya mwoyo - chimwe chinhu chingazobatsira kuti gumbo rako rekudya rishande zvakanyanya!
Nyora Rwokuzvidzivirira
Zvinogona kubatsira kuti ugare pasi uye uite runyora rwehuse hune humwe hunofananidza iwe uye mabasa aunoita muupenyu. Uropi hwako hwakashata huchapikiswa nemabasa aya; iyo ichada kuderedza uye kukodzera zvose zvezvinhu zvakanaka pamusoro pako. Kana, kurovedza kwako muku "kusazvikudza" kunogona kuita kuti zvive zvakaoma kwauri kuti uone kuti iwe unhu hwakanaka uye unhu hupi. Kana iwe wakanyatsopera, bvunza mumwe munhu anokuda kuti akubatsire kuzadza urongwa.
Chengetedza iyi "Zita Rokuzvidzivirira" mune imwe nzvimbo yaunogona kuitaura naro kakawanda. Kana iwe uine maBS zuva rakaipa (kana masvondo!), Zita rinogona kushandira kukuyeuchidza kuti iwe wakawandisa kupfuura munhu ane chirwere chekudya chinoputika. Usakanganwa kuramba uchiwedzera kune urongwa urwu! Nguva dzose paunogamuchira rumbidzo kana kuita basa, gadzirisa unyanzvi hwako hwehuropi hwekudzikisa izvi zvipo uye uzviwedzere kune zvakanyorwa. Paunenge uchinzwa uri pasi, dhonza kunze kwemashoko uye uvandudze pfungwa yako sezvinhu zvose zvinokuita iwe wakasiyana-siyana, anoshamisa, munhu anokosha. Iwe uchazoonawo kuti kunyange zvazvo kuva neBS kune chiito chakaipa muupenyu hwako, hazvifaniri kuva nechakaipa pane zvaunofunga pamusoro pako.
Sources:
Bengtsson, M., et.al. "Kuzvidya mwoyo muhukama hwepedyo hwepamusoro uye kuzvikudza kwepamusoro kune varwere vane hutsinye hwehutachiona hwehutano huenzaniswa nevarwere vane chirwere chinoputira chirwere" Europe Journal of Internal Medicine 2013 24: 266-272.
Donoghue, P. & Siegel.M. (2012) " Kurwara uye Kuneta Nokunzwa Kurwara uye Kuneta " (New Edition) New York: WW Norton & Company.