17 Njira Zachilengedwe Zothetsera Kusefukira

Zamkati

• 1. Idyani Ginger
• Momwe Mungayambitsire Ginger
• 2. Peppermint Aromatherapy
• 3. Yesani kutema mphini kapena Acupressure
• 4. Kagawani ndimu
• 5. Samalani Kupuma Kwanu
• 6. Gwiritsani Ntchito Zonunkhira Zina
• 7. Yesani Kutsitsimula Minofu Yanu
• 8. Tengani Vitamini B6 Supplement
• 9–17. Malangizo Owonjezera Pochepetsa Nausea
• Mfundo Yofunika Kwambiri

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

Nausea ndichinthu chomwe anthu ambiri amadziwa. Sizosangalatsa konse ndipo zimatha kuchitika munthawi zosiyanasiyana, kuphatikiza kutenga pakati komanso kuyenda.

Mankhwala oletsa kunyansidwa amagwiritsidwa ntchito kwambiri kuti athandize. Tsoka ilo, mankhwalawa amatha kukhala ndi zoyipa zawo, kuphatikizapo kugona.

Nawa azitsamba 17 zakunyumba omwe amakuthandizani kuchotsa mseru popanda kugwiritsa ntchito mankhwala.

1. Idyani Ginger

Ginger ndi mankhwala odziwika bwino omwe amagwiritsidwa ntchito kwambiri pochiza nseru.

Momwe imagwirira ntchito sikumvetsetsedwe bwino. Komabe, akatswiri amakhulupirira kuti mankhwala mu ginger angagwire ntchito mofananamo ndi mankhwala oletsa kunyansidwa (()). M'malo mwake, kafukufuku wowerengeka amavomereza kuti ginger othandiza kuthana ndi mseru m'malo osiyanasiyana.

Mwachitsanzo, kumwa ginger kungakhale njira yabwino yochepetsera mseru panthawi yapakati (,,,).

Ginger amathanso kukhala othandiza pochepetsa mseru womwe anthu amakhala nawo atalandira mankhwala a chemotherapy kapena opaleshoni (,,,).

Kafukufuku wina amafotokozanso kuti ginger azigwira ntchito ngati mankhwala ena, osakhala ndi zovuta zina (,).

Palibe mgwirizano wokhudza mlingo wothandiza kwambiri, koma maphunziro ambiri omwe ali pamwambapa adapatsa ophunzira magawo 0,5 mpaka 1.5 magalamu a mizu ya ginger tsiku lililonse.

Kugwiritsa ntchito ginger kumakhala kotetezeka kwa anthu ambiri. Komabe, mungafunikire kuchepetsa kudya kwanu ginger ngati mumakonda kuthamanga magazi kapena shuga wotsika magazi, kapena ngati mumamwa magazi ochepetsa magazi ().

Akatswiri ena amakayikiranso za chitetezo chodya ginger wouma nthawi yapakati ().

Ngakhale pali kafukufuku wocheperako pa ginger, omwe amachitidwa kwa amayi apakati athanzi amafotokoza zoopsa zochepa. Chifukwa chake, akatswiri ambiri amaganiza kuti ginger ndi mankhwala otetezedwa, othandiza panthawi yapakati (,,,).

Mankhwala a ginger tsiku ndi tsiku atha kukhala njira yothandiza yothana ndi nseru m'malo osiyanasiyana, kuphatikiza panthawi yapakati komanso pambuyo pa chemotherapy kapena opaleshoni.

Momwe Mungayambitsire Ginger

2. Peppermint Aromatherapy

Peppermint aromatherapy ndi njira ina yomwe ingathandize kuchepetsa mseru.

Kafukufuku wina adawunika momwe zimakhudzira azimayi omwe angobereka kumene gawo la C.

Omwe amakhala ndi fungo la peppermint adanenanso kuti mseru wawo ndiwotsika kwambiri kuposa omwe amalandira mankhwala oletsa kunyansidwa kapena placebo ().

Pakafukufuku wina, peppermint aromatherapy inali yothandiza pochepetsa mseru m'matenda 57% amilandu ().

Pakafukufuku wachitatu, kugwiritsa ntchito inhaler yokhala ndi peppermint mafuta koyambirira kwa mseru kunachepetsa zizindikiritso - mkati mwa mphindi ziwiri zamankhwala - mu 44% ya milandu ().

Ena amaganiza kuti kumwera kapu ya tiyi ya peppermint kumatha kukhala ndi zotsatirapo zotsutsana ndi nseru. Komabe ngakhale mutataya pang'ono poyesa tiyi wa peppermint, pakadali pano palibe maphunziro omwe amatsimikizira kuti ndi othandiza.

Mafuta a peppermint omwe amatengedwa mu mapiritsi awonetsa zotsatira zosakanikirana. Kafukufuku wina akuwonetsa maubwino, pomwe ena samapeza zotsatira (18,).

Kuphatikiza apo, pali zambiri zazing'onozing'ono pachitetezo cha kumwa mafuta a peppermint.

Pachifukwa ichi, maphunziro owonjezera pamapiritsi a peppermint amafunikira asanapange mayankho olimba. Komabe, kununkhira mafuta a peppermint kuyenera kukhala kotetezeka bwino ndipo kumawoneka kuti kumagwira ntchito pafupifupi theka la anthu.

Gulani mafuta a peppermint pa intaneti.

Kununkhira mafuta a peppermint koyambirira kwa mseru kungakuthandizeni kuchepetsa zizindikilo zanu.

3. Yesani kutema mphini kapena Acupressure

Kutema mphini ndi kudzipiritsa ndi njira ziwiri zomwe amagwiritsidwa ntchito kwambiri pachikhalidwe chachi China pochiza nseru ndi kusanza.

Pakutema mphini, singano zoonda zimayikidwa m'mbali zina za thupi. Acupressure ikufuna kulimbikitsa mfundo zomwezo za thupi, koma imagwiritsa ntchito kupanikizika m'malo mwa singano kutero.

Njira ziwirizi zimalimbikitsa mitsempha, yomwe imatumiza mauthenga ku ubongo ndi msana. Zizindikirozi zimaganiziridwa kuti zimatha kuchepetsa mseru (,).

Mwachitsanzo, ndemanga ziwiri zaposachedwa zimati kutema mphini ndi acupressure kumachepetsa chiopsezo chokhala ndi mseru pambuyo pochitidwa opaleshoni ndi 28-75% (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti mitundu yonseyi ndi yothandiza ngati mankhwala oletsa kunyansidwa pochepetsa zizindikilo, osakhala ndi zoyipa zilizonse ().

Mofananamo, ndemanga zina ziwiri zimati acupressure amachepetsa kuuma kwa mseru komanso chiopsezo chotenga kachilombo pambuyo pa chemotherapy (, 25).

Palinso umboni wina wosonyeza kuti kutema mphini kumachepetsa mseru panthawi yapakati, koma kafukufuku amafunika pa izi.

Kafukufuku wambiri yemwe amafotokoza phindu adalimbikitsa malo a Neiguan acupuncture, omwe amadziwikanso kuti P6 kapena malo amkati amkati ().

Mutha kutsitsimutsa mitsempha iyi mwa kungoika chala chanu chakumaso cha 2-3 m'manja mwanu, pakati pamankhwala awiri otchuka.

Nachi fanizo chosonyeza momwe mungapezere mfundo iyi inunso.

Fanizo la Diego Sabogal

Mukachipeza, kanikizani pansi ndi chala chanu chachikulu kwa mphindi imodzi musanabwereze zomwezo pa mkono wanu wina. Bwerezani ngati pakufunika kutero.

Kutema mphini ndi kudzipiritsa ndi njira ziwiri zotsimikiziridwa ndi sayansi zochepetsera mseru.

4. Kagawani ndimu

Fungo la citrus, monga la mandimu watsopano, lingathandize kuchepetsa kunyoza mwa amayi apakati.

Pakafukufuku wina, gulu la azimayi 100 apakati adalangizidwa kupumira mafuta amandimu kapena amondi akangomva mseru.

Kumapeto kwa kafukufuku wamasiku anayi, omwe ali mgulu la mandimu adavotera nseru zawo mpaka 9% kutsika kuposa omwe adapatsidwa mafuta amchere amchere ().

Kudula ndimu kapena kungokanda masamba ake atha kugwira ntchito chimodzimodzi chifukwa kumathandizira kutulutsa mafuta ake ofunikira mlengalenga. Mbale ya mafuta ofunikira a mandimu itha kukhala njira ina yabwino yogwiritsira ntchito mukakhala kuti mulibe nyumba.

Fungo la citrus, kaya lochokera ku mandimu wongodulidwa kumene kapena mafuta ofunikira ogulidwa m'sitolo, lingathandize kuchepetsa kunyoza komwe kumadza chifukwa chokhala ndi pakati.

5. Samalani Kupuma Kwanu

Kupuma pang'ono, kupuma pang'ono kumathandizanso kuchepetsa mseru.

Pakafukufuku wina, ofufuza adayesa kudziwa kuti ndi fungo liti la aromatherapy lomwe lingathandize kwambiri kuchepetsa mseru pambuyo poti achite opaleshoni.

Adalangiza ophunzira kuti apume pang'onopang'ono kudzera m'mphuno ndikutulutsa pakamwa katatu, ndikumawonekera kununkhira zosiyanasiyana ().

Onse omwe atenga nawo mbali, kuphatikiza omwe anali mgulu la placebo, akuti kuchepa kwa mseru. Izi zidapangitsa kuti ofufuzawo akayikire kuti kupumira komwe kumawongoleredwa mwina kumapereka mpumulo ().

Pakafukufuku wachiwiri, ofufuza adatsimikiza kuti aromatherapy ndikuwongolera kupuma zonse kumathetsa kunyozetsa. Phunziroli, kupuma koyendetsedwa kumachepetsa mu 62% ya milandu ().

Njira yopumira yomwe yagwiritsidwa ntchito mu kafukufuku wapitawu imafuna kuti ophunzira atsegule mphuno zawo mpaka kuwerengera atatu, agwire mpweya wawo mpaka atatu, kenako atulutse mpaka atatu ().

Njira zopumira zopumira ndizothetsera vuto la mseru panyumba.

6. Gwiritsani Ntchito Zonunkhira Zina

Zonunkhira zingapo ndi mankhwala odziwika kunyumba omwe nthawi zambiri amalimbikitsidwa kuthana ndi nseru.

Zambiri mwa zonunkhirazi zimathandizidwa ndi umboni wosatsimikizira. Komabe, mphamvu yolimbana ndi mseru ya zonunkhira zitatuzi imathandizidwa ndi umboni wina wasayansi:

• Fennel ufa: Atha kuchepetsa kusamba, kuphatikizapo kunyansidwa, komanso kuthandiza azimayi kukhala ndi nthawi yochepa ().
• Sinamoni: Zitha kuchepetsa kuchepa kwa mseru komwe amayi amakumana nako kusamba ().
• Chitowe: Zitha kuthandiza kukonza zizindikilo monga kupweteka m'mimba, nseru, kudzimbidwa ndi kutsekula m'mimba mwa anthu omwe akudwala IBS ().

Ngakhale zonunkhira zitatuzi zitha kuthandiza kuthana ndi nseru mwa anthu ena, ndi maphunziro ochepa chabe omwe alipo ndipo ena amafunikira asanapange mayankho olimba.

Ndizofunikanso kudziwa kuti maphunziro omwe ali pamwambapa adagwiritsa ntchito mayeza kuyambira 180-420 mg patsiku. Mankhwalawa ndi ovuta kukwaniritsa mwa kugwiritsa ntchito zonunkhira tsiku ndi tsiku.

Zonunkhira zina zimatha kuchepetsa kuchepa kwa mseru kapena kuuma kwake. Komabe, pamafunika mlingo waukulu ndipo maphunziro ena amafunika kutsimikizira izi.

7. Yesani Kutsitsimula Minofu Yanu

Kupumula minofu yanu kumatha kuthandizira kuthetsa mseru.

Njira imodzi yomwe anthu amagwiritsa ntchito kuti akwaniritse izi imadziwika kuti kupumula kwa minofu (PMR). Zimafunikira kuti anthu azilimbitsa ndikumasula minofu yawo mosalekeza ngati njira yopezera kupumula kwakuthupi ndi kwamaganizidwe ().

Ndemanga yaposachedwa idapeza kuti PMR ndi njira yothandiza yochepetsera kuuma kwa mseru chifukwa cha chemotherapy ().

Njira ina yothanirana ndi minofu ndikumatikita.

Pakafukufuku wina, gulu la odwala chemotherapy adapatsidwa mphindi 20 zam'munsi zam'munsi kapena kutikita mwendo wam'munsi panthawi yachipatala.

Poyerekeza ndi omwe sanatikidwe misala, omwe adatenga nawo gawowo anali pafupifupi 24% ocheperako pambuyo pake ().

Kupumula minofu yanu, kaya kudzera kutikita minofu kapena njira za PMR, zitha kuthandizira kuthana ndi mseru.

8. Tengani Vitamini B6 Supplement

Vitamini B6 ikulimbikitsidwa kwambiri ngati njira ina ya azimayi apakati omwe amakonda kupewa mankhwala osokoneza bongo.

Kafukufuku wochuluka akuti mavitamini B6, omwe amadziwikanso kuti pyridoxine, amachepetsa mseru nthawi yapakati (,,,).

Pachifukwa ichi, akatswiri angapo amati kutenga vitamini B6 zowonjezera panthawi yoyembekezera ngati njira yoyamba yothana ndi nseru pang'ono (, 41).

Mankhwala a Vitamini B6 mpaka 200 mg patsiku nthawi zambiri amakhala otetezeka panthawi yoyembekezera ndipo samatulutsa zovuta zina. Chifukwa chake, mankhwala enawa akhoza kuyesa (41,).

Komabe, sipanakhale maphunziro ochuluka kwambiri pamutuwu, ndipo ena sanena chilichonse (,).

Gulani vitamini B6 pa intaneti.

Kwa amayi apakati omwe akukumana ndi mseru, vitamini B6 ndi njira yabwino komanso yothandiza yothana ndi nseru.

9–17. Malangizo Owonjezera Pochepetsa Nausea

Kuphatikiza pa malangizo omwe ali pamwambapa, malingaliro ena angapo atha kuchepetsa kuchepa kwa msana kapena kuthandizira kuthetsa zizindikilo zake. Zowonjezeka zikuphatikizapo (44, 45):

1. Pewani zakudya zonunkhira kapena zonenepa: Zakudya zonyoza zopangidwa ndi zinthu monga nthochi, mpunga, maapulosi, ma crackers kapena mbatata zophika zitha kuchepetsa nseru ndikuchepetsa mwayi wam'mimba wokwiya.
2. Onjezani mapuloteni pazakudya zanu: Zakudya zamapuloteni zimatha kulimbana ndi mseru kuposa kudya mafuta kapena carbs ().
3. Pewani chakudya chachikulu: Kusankha zakudya zing'onozing'ono, zomwe zimachitika pafupipafupi mukamamva kuti muli ndi nseru zingathandize kuchepetsa zizindikilo zanu.
4. Khalani owongoka mukatha kudya: Anthu ena amatha kukomoka kapena kusanza ngati amagona pasanathe mphindi 30 mpaka 60 atadya.
5. Pewani kumwa ndi chakudya: Kumwa zakumwa zilizonse mukamadya kumatha kukulitsa kukhuta, zomwe zitha kukulitsa nseru mwa anthu ena.
6. Khalani hydrated: Kutaya madzi m'thupi kumatha kukulitsa mseru. Ngati mseru wanu ukupita ndi kusanza, sinthanitsani madzi anu otayika ndi madzi amadzimadzi a electrolyte monga madzi amchere amchere, msuzi wa masamba kapena zakumwa zamasewera.
7. Pewani fungo lamphamvu: Izi zitha kukulitsa kunyoza, makamaka panthawi yapakati.
8. Pewani zowonjezera zowonjezera: Amayi apakati omwe ali ndi ayironi wamba amayenera kupewa kumwa zowonjezera zowonjezera m'zaka zoyambirira za trimester chifukwa zimatha kukulitsa nkhawa ().
9. Kuchita masewera olimbitsa thupi: Zochita zolimbitsa thupi ndi yoga zitha kukhala njira zothandiza zochepetsera mseru mwa anthu ena (,).

Ndikoyenera kudziwa kuti ambiri mwa malangizo omalizirawa amangothandizidwa ndi umboni wosatsutsika. Izi zati, amakhala pachiwopsezo chochepa ndipo atha kukhala oyenera kuyesedwa.

Malangizo omwe ali pamwambapa atha kulepheretsa kapena kuchepetsa mseru, malinga ndi umboni wamatsenga. Ambiri mwa mankhwalawa sanaphunzirepo.

Mfundo Yofunika Kwambiri

Nthenda imatha kuchitika m'malo ambiri ndipo nthawi zambiri imakupangitsani kumva kuwawa.

Malangizo achilengedwe pamwambapa atha kuthandiza kuchepetsa mseru popanda kugwiritsa ntchito mankhwala.

Izi zati, ngati mseru wanu ukupitilira, muyenera kupeza upangiri wowonjezera kuchokera kwa othandizira azaumoyo.

Werengani nkhaniyi m'Chisipanishi.