Saka chii chinokonzera irritable bowel syndrome? Zvinoitika kuti nyanzvi hadzizivi mhinduro chaiyo kumubvunzo uyu. Zvinoenderana nepakati peYunivhesiti yeMaryland, kana uchiongorora varwere vane IBS, nhengo dzavo dzinoita kunge dzine hutano hwakakwana. Ichi ndicho chikonzero vanachiremba vazhinji vanotenda kuti chirwere ichi chinogona kunge chiri nekuda kwe hypersensitive nerves mumatumbu kana mabhakitiriya emudumbu. Asi pasinei nechikonzero chinokonzera IBS, nyanzvi dzakanyatsotsanangura kuti chii chinokonzera kusagadzikana muvakadzi vakawanda. Heano zvinomwe zvezvikonzero zvisina musoro nei iwe ungasangana negurgling mumatumbo ako.
Unodya chingwa nepasita zvakawandisa
"Vamwe vanhu vanofunga kuti gluten ndiyo inokonzera. Asi ivo chaizvoizvo fructans, zvigadzirwa zvefructosylation ye sucrose, iyo inowanzokonzera zvinetso muvarwere veBS, "anodaro gastroenterologist Daniel Motola.
Kana uine hasha dze bowel syndrome, zviri nani kudzikamisa madyiro ako ezviyo zvine fructan, zvakaita sechingwa nepasta. Fructans inowanikwawo muhanyanisi, gariki, kabichi, broccoli, pistachios, uye asparagus.
Iwe unopedza manheru negirazi rewaini
Mashuga anowanikwa muzvinwiwa zvakasiyana-siyana anogona kusiyanisa zvakanyanya uye anoshanda sechikafu chemukati mabhakitiriya, zvichitungamira mukuvirisa uye kusikwa kwegasi rakawandisa uye kuputika. Mukuwedzera, zvinwiwa zvinodhaka zvinogona kukuvadza mabhakitiriya anobatsira emudumbu. Zvakakodzera, unofanira kurega kunwa doro zvachose. Chenjerera kuti waunogona kunwa zvakadii zviratidzo zvemudumbu zvisati zvatanga kuti uzive pekugumira.
Iwe une vitamin D kushomeka
Ongororo ichangoburwa yakabudiswa muEuropean Journal of Clinical Nutrition yakawana kuwanda kwakanyanya kwekushaikwa kwevhitamini D, uye vhitamini iyi yakakosha kune hutano hwematumbo uye immune basa kune vanhu vane IBS. Chidzidzo chacho chakawanawo kuti vatori vechikamu vakatora vhitamini D zvinowedzera vakawana kuvandudzwa kwezviratidzo zvakadai sekuputika, manyoka, uye kuvimbiswa.
Ita kuti vhitamini D yako iongororwe kuitira kuti mutarisiri wako wehutano agokwanisa kukupa zvakakwana zvekuwedzera zvinodiwa nemuviri wako.
Hauna kurara zvakakwana
Chidzidzo che 2014 chakabudiswa mu Journal of Clinical Sleep Medicine chakawana kuti muvakadzi vane IBS, kurara kusina kunaka kunokonzera kurwadziwa kwepamuviri kwakanyanya, kuneta, uye kusagadzikana zuva rinotevera. Saka, chero kukanganisa kwekurara kwako kunokanganisa microbiomes (zvipenyu) zvemukati.
Kuita tsika dzekurara dzine hutano, kugara uchirara uye kumuka panguva imwe chete, zvinogona kuvandudza zviratidzo zvinogumbura zveIBS, chengetedza hutano hwematumbo ako, uye kuderedza kushushikana kwako uye kusagadzikana.
Hausi munhu anofarira zvekurovedza muviri
Sedentary vanhu vanowanzoona kushatirwa bowel syndrome sekukosha kupfuura avo vanoita maekisesaizi kanenge katatu pasvondo. Zvinoenderana neongororo ichangoburwa kubva kuYunivhesiti yeIllinois, kurovedza muviri kunogona kuwedzera kugadzirwa kweakanaka mabhakitiriya mumatumbo ako, zvisinei nemhando yekudya. Vanokwanisawo kumutsa kubatwa kwechikafu chemukati kuti vabatsire kubata kuvharwa uye kunonoka kubatirana kunobatsira kurwisa manyoka.
Edza kurovedza muviri kwemaminitsi makumi maviri kusvika makumi matanhatu 20-60 nguva pavhiki. Kufamba, kuchovha bhasikoro, yoga, kana kunyange Tai Chi inzira huru dzekubvisa zviratidzo.
Une mazuva akaoma here?
Kune vakadzi vazhinji vane IBS, zviratidzo zvinowanzowedzera kuipa nekutanga kwekutevera kwavo nekuda kwemahomoni maviri makuru echikadzi, estrogen neprogesterone. Zvose zviri zviviri zvinogona kuderedza nzira yegumbo, zvinoreva kuti chikafu chinopfuura zvishoma nezvishoma. Izvi zvinosanganisira kuzvimba nekuzvimba, kunyanya kana ukasadya fiber yakakwana uye usinganwe mvura yakakwana. Nokudaro, kukurumidza uye kuderera kwehuta nekuda kwehomoni idzi zvingave zvakakwana kuita kuti unzwe kusagadzikana.
Tanga kuronda zviratidzo zvako zveBS sezvo zvine chekuita nekuenda kwako kumwedzi. Izvi zvinogona kukubatsira kuti uone kudya kwako uye mararamiro ako, kuita zvigadziriso zvakakodzera uye kuzvigadzirisa kutenderera kwako. Semuenzaniso, edza kubvisa chikafu chinokonzera gasi mazuva mashoma nguva yako isati yatanga, kana kumberi.
une shungu kwazvo
Kushushikana ndicho chikonzero chikuru cheIBS nekuti vazhinji vedu tinochengeta kusawirirana chaiko mumatumbu edu. Kukakavadzana uku kunokonzera tsandanyama spasms uye zvinogona kukwira nyore kuita matambudziko emudumbu. Kutaura zvazviri, serotonin yakawanda inowanikwa mumatumbo, ndicho chikonzero kusarudza serotonin reuptake inhibitors inowanzoshandiswa kurapa IBS, kwete kungoora mwoyo uye kuzvidya mwoyo.
Kana iwe wakamanikidzwa kana kutambura nekuora mwoyo kana kuzvidya mwoyo, kusunungurwa kubva mumatambudziko emudumbu kuchava bhonasi yekudzikama. Taura nachiremba wako nezvemaitiro ekudzvinyirira uye tora matanho ekurega kunetseka. Dzidzira kufungisisa, tsvaga zvekuzorodza zvekuzorora, kana kusangana neshamwari dzako kazhinji.