13 Ma Hacks a Anthu Omwe Ali ndi IBS

Zamkati

• 1. Nthawi zonse muzilemba zokhwasula-khwasula
• 2. Lipira kale pulogalamuyi
• 3. Dzipatseni nthawi yopuma pakati pamisonkhano 
• 4. Valani zigawo
• 5. Khalani owona mtima kwa anzanu (ndi wogwira naye ntchito limodzi kapena awiri)
• 6. Mapaketi otenthetsera ululu wamatumbo
• 7. Landirani mathalauza otambasula kapena omasuka
• 8. Pitani digito ndi chizindikiro chanu chotsatira
• 9. Sipani pa kapu ya tiyi
• 10. Bweretsani msuzi wanu wotentha
• 11. Itanani anzanu m'malo mopita kukacheza
• 12. Sungani mapiritsi a electrolyte patebulo lanu
• 13. Sakani mafuta a maolivi adyo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Moyo wokhala ndi matenda opweteka a m'mimba (IBS) nthawi zambiri umakhala wokhumudwitsa komanso wovuta kwambiri. Zomwe mungathe komanso zomwe simungadye zikuwoneka ngati zimasintha ola lililonse. Anthu samvetsa chifukwa chake simungathe "kungogwira." Mmawonekedwe anga, kupweteka m'mimba kumatonthoza nthawi zambiri kumakhala kofanana ndi kusamalira khanda lofuula.

Ma hacks awa ndi am'masiku omwe mukuganiza kuti mwina simutuluka mchimbudzi kapena kumva kuti ndinu abwinobwino. Zimathandizanso popewa zoyambitsa komanso nthawi yambiri yopulumutsa. Pangani moyo watsiku ndi tsiku ndi IBS kukhala wosavuta ndimatumba awa othandiza.

1. Nthawi zonse muzilemba zokhwasula-khwasula

Chakudya ndicho chopinga changa chachikulu kwambiri. Sindikudziwa ngati ndingapeze china chomwe ndingadye ndikakhala kunja. Ngati ndidzakhala kunja kwa maola angapo, ndimabweretsa chotupitsa. Izi zimandilepheretsa kusankha pakati pa kudya china chomwe chingakhumudwitse m'mimba mwanga ndikutulutsa cholembera changa padziko lapansi.

2. Lipira kale pulogalamuyi

Ndatopa kwambiri ndikakhala ndi zakudya za Google nthawi zonse pafoni yanga m'sitolo kapena m'malesitilanti. Pulogalamu yotsika mtengo ya FODMAP yamtengo wapatali ndiyofunika ndalama. Izi zochokera ku Yunivesite ya Monash zimapangitsa kuti zikhale zosavuta kuyang'ana ngati mungakhale ndi squash butternut (inde, 1/4 chikho) ndikupeza zolowa m'malo mosavuta.

3. Dzipatseni nthawi yopuma pakati pamisonkhano 

Misonkhano yobwerera kumbuyo imatha kubweretsa nkhawa zakanthawi yomwe mudzathamange kupita ku bafa, ndipo kuchoka pakati pamisonkhano kumakhala kovuta kapena kosatheka. Momwe mungathere, yesetsani kupanga mphindi zosachepera 5-15 pakati pamisonkhano kuti muthe kupita kuchimbudzi, kuthiraninso botolo lanu lamadzi, kapena kuchita china chilichonse chomwe mungachite popanda kupsinjika.

4. Valani zigawo

Monga munthu yemwe nthawi zambiri samazizira, sindimachoka panyumbapo osachepera kamodzi. Koma zigawo ndizofunikira kuposa kungotentha. Magawo omasuka kapena mpango wotalika amatha kuphimba ndikuthandizani kuti mukhale omasuka komanso olimba mtima.

5. Khalani owona mtima kwa anzanu (ndi wogwira naye ntchito limodzi kapena awiri)

Anzanga apamtima amadziwa kuti ndili ndi IBS ndipo ndimamvetsetsa momwe zimakhudzira moyo wanga watsiku ndi tsiku. Zomwe ndimadana nazo kuzinena kapena kuzilera, moyo umakhala wosavuta pamene anthu omwe ndimakhala nawo nthawi yayitali amvetsetsa chifukwa chake ndiyenera kudumpha mapulani kapena chifukwa chomwe sindingadye mbale ya agogo awo. Simuyenera kulowa mwatsatanetsatane, koma kuwuza anzanu zofunikira kumathandiza kupewa kusamvana ndikuchepetsa zomwe IBS imachita pamoyo wanu. Itha kuthandizanso kuwunikira zinthu zakuntchito. Kuchita izi kumapangitsa kukhala kosavuta kuthamangira kubafa mkati mwa msonkhano kapena kutenga tsiku lodwala pakafunika kutero.

6. Mapaketi otenthetsera ululu wamatumbo

Phukusi lotenthetsera pamagetsi ndi lomwe ndimakonda kugula pazaka zingapo zapitazi. Ndinagula pamiyendo yanga yozizira nthawi zonse, koma ndidazindikira kuti zinali zodabwitsa pakumva kupweteka m'mimba (komanso kusamba kwa msambo). Botolo lamadzi otentha kapena paketi yotentha yamagetsi ichitanso. Mutha kudzaza sock ndi mpunga wouma mu uzitsine.

7. Landirani mathalauza otambasula kapena omasuka

Mathalauza a Yoga, othamanga, ndi ma leggings ndi maloto a IBS. Mathalauza olimba amatha kulowa m'matumbo omwe akwiya kale ndikupangitsani kuti tsiku lonse muzilakalaka kuti muwavule. Mathalauza otambasula kapena omasuka amapanga kusiyana kwakukulu mukakhala otupa kapena mukudwala m'mimba. Amatha kukuthandizani kuti mukhale omasuka komanso angakuthandizeni kuchepetsa kupweteka.

8. Pitani digito ndi chizindikiro chanu chotsatira

Chotsani kope lokhala mchipinda chanu chogona ndikusiya kuda nkhawa kuti anzanu kapena omwe mukukhala nawo adzawerenga za kusasunthika kwa matumbo anu omaliza. Kaya mumasunga chikalata mumtambo kapena mugwiritsa ntchito pulogalamu ngati Symple kapena Bowelle, opanga ma digito zimapangitsa kuti zikhale zosavuta kusunga zizindikilo zanu zonse, diary yazakudya, ndi zolemba pamalo amodzi.

9. Sipani pa kapu ya tiyi

Ndine wokhulupirira mwamphamvu mu mphamvu ya tiyi. Kungochita moŵa ndi kugwira chikho cha tiyi ndekha kumanditonthoza. Kuyika kapu yotentha ya tiyi kungakuthandizeni kupumula ndikuchepetsa nkhawa, zomwe zimayambitsa IBS. Mitundu yambiri ingathandizenso kuzizindikiro za IBS. Tiyi ya ginger ndi timbewu tonunkhira titha kukhazika mtima m'mimba ndikusintha chimbudzi, ndipo mitundu ina yambiri imathandizira kuchepetsa kudzimbidwa. (Ngati mukukumana ndi matenda otsegula m'mimba, dulani tiyi uliwonse wokhala ndi tiyi kapena tiyi kapena tiyi kapena tiyi kapena tiyi, chifukwa zingapangitse kuti zinthu ziipireipire.) Komanso, zimakhala bwino kudzisamalira pang'ono mukakhala kuti simukumva bwino.

10. Bweretsani msuzi wanu wotentha

Tivomerezane, zakudya zochepa za FODMAP zitha kukhala zopanda pake komanso zowopsa, makamaka mukamadya kunja. Sungani msuzi wanu wotentha mwachangu ndikukhala ngwazi patebulo. Fufuzani msuzi wotentha wopanda anyezi kapena adyo ngati iyi.

11. Itanani anzanu m'malo mopita kukacheza

Ngati simukufuna kulankhula za zomwe mungadye komanso zomwe simungathe kudya, pangani chilichonse nokha kapena muziitanitsa zakudya zomwe mumazikonda ku malo odyera omwe mukudziwa kuti mutha kudya. Kukonza bafa ndikofunika kusiya nthawi yopanikizika chifukwa chodyera kunja!

12. Sungani mapiritsi a electrolyte patebulo lanu

Ndikudziwa kuti siine ndekha amene ndimadwala ndikumva zakufunika kukhala opanda madzi, koma mapiritsi a electrolyte awa ndioyenera kukambirana. Ndizothandiza pakutha kwa m'mimba kapena kupangitsa madzi kukhala osangalatsa mukamaliza thukuta. Ingokhalani osamala kuti mupewe chilichonse chomwe chili ndi zotsekemera zopangira, sorbitol, kapena shuga wina aliyense yemwe amatha mu -tol. Amatha kukwiyitsa matumbo anu. Ma mapiritsi a electrolyte ochokera ku Nuun ndiosavuta kulowa mchikwama chanu kapena kusungidwa pa desiki yanu. Kusakanikirana kwa hydration kuchokera ku Skratch Labs ndi cholowa m'malo mwa Gatorade ngati mungafunenso chakudya.

13. Sakani mafuta a maolivi adyo

Ophika kunyumba akondwere! Ngati mukumva chisoni chifukwa cha kutayika kwa adyo ndi anyezi, ndi nthawi yoti mupeze botolo la mafuta a maolivi. Mashuga osagwiritsidwa ntchito mu adyo omwe angakulitse IBS ndi osungunuka madzi. Izi zikutanthauza kuti akapakidwa mafuta popanda madzi, palibe shuga aliyense amene amatsirizira mafuta otsirizidwa bwino. Mutha kupeza kununkhira kwa adyo (ndiyeno ena!) Ndi mafuta ochepa a adyo osapweteka kapena osasangalala.

Mfundo yofunika

Kukhala ndi IBS kungatanthauze kukumana ndi zovuta komanso zosasangalatsa tsiku ndi tsiku. Ma hacks omwe ali pamwambapa atha kukuthandizani kuthana ndi zizolowezi zanu kuti mukhalebe akumva bwino. Kuphatikiza apo, ndikhulupirireni za msuzi wotentha ndi maolivi mafuta - onse ndi osintha masewera.