Momwe Mungapewere ndi Kusamalira Kudzimbidwa Kwaulendo, Malinga ndi Akatswiri a Gut

Zamkati

• Zomwe Zimayambitsa Kudzimbidwa Paulendo
• Momwe Mungapewere Kudzimbidwa Kwa Maulendo
• Momwe Mungachitire ndi Kudzimbidwa Tchuthi
• Onaninso za

Munayamba mwawonapo kuti ndizovuta "kupita" mukakhala paulendo? Palibe chomwe chingasokoneze tchuthi chokongola, chodzikongoletsa ngati matumbo otsekedwa. Kaya mukupezerapo mwayi pa buffet yosatha ku hotelo kapena kuyesa zakudya zatsopano kudziko lachilendo, kukumana ndi mavuto am'mimba kumatha kupangitsa kukokana (kwenikweni) mwanjira ya aliyense.

Kuwulura kwathunthu: Ndatsala pang'ono kukhala ndi inu zenizeni.Chilimwe chatha, ndidatenga ulendo wamasiku 10 wopita ku Thailand pomwe ndimakhala kuti ndinali ndi 3 kapena 4-ish, zolakwika, mayendedwe (omwe, popeza ndimakhala wowona mtima komanso onse, anali osasangalala komanso okakamizidwa). Ngakhale izi sizingawoneke ngati zazikulu kwa ena, matumbo anga ndi ine tinali osagwirizana, ndikundisiyira mwana wakhanda wokhazikika mu mimba yanga (yotupa) yomwe idayambitsa zambiri za kusapeza bwino.

Chifukwa chake, pafupifupi sabata imodzi ndikuthawa, ndidamwa mankhwala otsekemera kuti ... ndikhale ndi ziro. Pomwe timadyetsa njovu, tikufufuza akachisi, ndikujambula zithunzi za IG, ndimangopemphera chamumtima kuti mphamvu yayikulu ikani dzanja lamachiritso pamimba panga - ndikuchotsa chisangalalo changa chachiwiri. Thupi langa linali kufuula kuti "Ndimadana nalo pano," ndipo moona mtima, ndinali wokonzeka kupita kunyumba kuti ndikhulupirire kuti nditha kumaliza seweroli. (Onaninso: Mmene Mungalimbanire ndi Kupweteka kwa M'mimba ndi Gasi—Chifukwa Mukudziwa Kuti Kusamasuka)

Nkhani yabwino? Kupuma kwanga kapena kudzimbidwa kwanga paulendo kunatha, nditangobwerera kuchipinda changa chosambira, ndipo ndinapanga zonse kuti ndili ndi IBS-C (matenda opweteka a m'mimba ndi kudzimbidwa). Ngati nthawi zambiri ndimakhala ndi vuto lokhala ndi nthawi yokhazikika, ndiye kuti ndingakhale ndi vuto lalikulu kudziko lakutali, lomwe sindikulidziwa. Kulondola? Kulondola. Kupatula kuti simuyenera kukhala ndi mbiri yamavuto am'mimba kuti mukhale ndi vuto lakuyenda (kapena kudzimbidwa, FWIW). M'malo mwake, aliyense ndi aliyense akhoza kuthandizidwa poyenda.

"Kudzimbidwa tchuthi ndichinthu chachilendo komanso chofala," akutero a Elena Ivanina, D.O., M.P.H., katswiri wodziwika bwino ku New York City-gastroenterologist komanso wopanga GutLove.com. "Ndife zolengedwa zachizolowezi komanso matumbo athu!"

Zomwe Zimayambitsa Kudzimbidwa Paulendo

Pankhani ya nkhondo ya matumbo, chimbudzi chosawerengeka ndi chizindikiro chimodzi chomwe anthu ambiri amakumana nacho pamene akuyenda, malinga ndi Fola May, MD, Ph.D., katswiri wa gastroenterologist wovomerezeka ndi wothandizira pulofesa wa zamankhwala ku yunivesite ya California. , Los Angeles. "Ngati ndinu munthu amene amatuluka matumbo tsiku lililonse, mutha kupita kutumbo limodzi masiku atatu alionse," akutero. "Anthu ena adzamvanso kutupa, kupweteka m'mimba, kusamva bwino, kusowa chilakolako cha chakudya, komanso kupsinjika kwambiri akamagwiritsa ntchito bafa."

Kudzimbidwa paulendo nthawi zambiri kumachokera ku zinthu ziwiri: kupsinjika ndi kusintha kwadongosolo lanu latsiku ndi tsiku. Kukumana ndi zosokoneza m'zochita zanu za tsiku ndi tsiku - motero, momwe mumadyera komanso kugona mokwanira komanso nkhawa zomwe zimabwera poyenda - zimatha kuyambitsa mavuto am'mimba. "Mukamayenda, mwina mumakhala ndi nkhawa komanso mumadya chilichonse chomwe chilipo," akutero Kumkum Patel, M.D., M.P.H, katswiri wodziwika bwino wazama gastroenterologist wokhala ku Chicago. "Izi zingayambitse kusalinganika kwa ma hormonal ndi mabakiteriya am'matumbo, omwe amatha kuchepetsa matumbo anu." (Zogwirizana: Njira Yodabwitsa Yolumikizira Ubongo Wanu ndi M'matumbo Anu)

Nazi zina mwazifukwa zomwe zitha kukhala chifukwa cha kudzimbidwa kwanu paulendo:

Njira Yoyendera

ICYDK, ndege zikukakamiza mpweya m'kanyumbako kuti zouluka zomwe zikukwera zizitetezedwa m'malo osiyanasiyana. Ngakhale mutha kupitilizabe kupuma bwino pakusintha kwapanikizika, m'mimba mwanu simungayende bwino chifukwa cha kusintha uku, chifukwa kumatha kupangitsa kuti m'mimba ndi matumbo anu kukulira ndikukusiyani watupa, malinga ndi Cleveland Clinic.

Kugwira "It" mkati ndikusunthira pang'ono

Pamwamba pa izi, kukwera ndege sikosangalatsa kwenikweni (ganizirani: chopanikiza, chimbudzi cha anthu ambiri pamtunda wamtunda), kotero simungathenso kupita nambala yachiwiri mukuwuluka komanso kukhalabe pansi. - ndipo zomwezo zimapitanso mafomu ena monga kuyenda, mwachitsanzo, sitima, galimoto, basi. Kusunga poop yanu ndikusuntha pang'ono kumatha kubweretsa matumbo otetezedwa. (Ndipo ngati mukuda nkhawa ndi kudzimbidwa kwa tchuthi, simungafune kusala kudya mukuuluka.)

Kusintha kwa Njira, Kugona Ndandanda, ndi Zakudya

Kaya muli ku Caribbean kapena ku casa kwanu, kudzimbidwa ndikudzimbidwa - makamaka poop akamayenda pang'onopang'ono kudzera mu dongosolo lanu la GI. Pofuna kufulumizitsa chopondapo chokanidwacho, thupi lanu limatulutsa madzi m'matumbo akuluakulu, koma mukakhala kuti mulibe fiber komanso mulibe madzi okwanira (madzi ochepa kwambiri omwe angakuthandizeni kukankhira poo), chopondapo chimakhala chouma, cholimba, komanso ndizovuta kudutsa colon, malinga ndi American College of Gastroenterology (ACG).

Koma chimodzi mwazinthu zazikulu zopita kutchuthi ndikutha kusiya dongosolo lanu ndi zizolowezi zanu. Monga palibe chifukwa chokhazikitsira alamu m'mawa (matamando!), Ndipo pali mwayi wochuluka wopeza zakudya zatsopano zomwe simungamadye pafupipafupi. Koma mukasiya masaladi anu a sipinachi ndi madzi a mandimu, odzaza ndi zakudya ndi H2O, chifukwa cha ma burgers am'mphepete mwa nyanja ndi daiquiris, mutha kuthandizidwa.

Ponena za zakudya, kuyesa zakudya zatsopano kumathandizanso kukulitsa dongosolo la GI, atero Dr. May. "Anthu omwe amapita kumayiko atsopano koma osazolowera chakudyacho kapena momwe amakonzera amatha kukhala ndi matenda kapena zovuta zina zomwe zingawapangitse kukhala ndi chimbudzi cholimba." (Mukumveka bwino? Simuli nokha - ingotenga kuchokera kwa Amy Schumer, yemwe adafunsa Oprah upangiri wokhudzana ndi kudzimbidwa.)

Nanga zonse zomwe mukugona mumasangalala nazo? Kuchotsa chizolowezi chanu komanso kugona kwanu kumatha kutaya nthawi yamkati mwa thupi lanu kapena chizungulire, chomwe chimafotokoza nthawi yoti mudye, pee, poo, ndi zina zambiri. ndi jet lag kapena nthawi yatsopano) zalumikizidwa ndi mikhalidwe ya GI kuphatikiza IBS ndi kudzimbidwa, malinga ndi National Institutes of Health (NIH).

Kuchulukitsa Nkhawa ndi Kupsinjika Maganizo

Ngakhale, inde, zomwe mumadya zingakhudze matumbo anu, malingaliro anu amathanso kuyambitsa kudzimbidwa konse kutchuthi. Kuyenda nthawi zambiri kumapangitsa kuti munthu azimva kutopa komanso kukhumudwa. Kulimbana ndi nthawi zosiyanasiyana, malo osadziwika, kudikirira kwa nthawi yayitali pabwalo la ndege kungayambitse kupsinjika ndi nkhawa - zonsezi zingakhudze momwe dongosolo la mitsempha la enteric (gawo la mitsempha yomwe imayendetsa zinthu za GI) imagwirira ntchito. Kubwezeretsa mwachangu: Ubongo (gawo la dongosolo lamanjenje) ndi matumbo amalumikizana nthawi zonse. Mimba yanu imatha kutumiza maubongo ku ubongo, ndikupangitsa kuti musinthe momwe mumamvera, ndipo ubongo wanu ungatumize zizindikiritso m'mimba mwanu, kuchititsa symphony yazizindikiro za GI kuphatikiza, koma osangolekezera, kukokana, gasi, kutsegula m'mimba, ndi, yup, kudzimbidwa. (Zokhudzana: Momwe Maganizo Anu Akutumizirana ndi Matumbo Anu)

"Ena amatcha [m'matumbo] 'ubongo wachiwiri,'" akutero Jillian Griffith, RD, MSPH, katswiri wazakudya wolembetsedwa ku Washington, DC "Pali ma neuron ambiri m'matumbo anu omwe amayang'anira kagayidwe kachakudya monga kumeza, kuswa zakudya, ndikuthandiza ubongo wanu kusankha zakudya zomwe zili ndi michere yambiri komanso zakudya zomwe zili zotayidwa. Mukakhala ndi nkhawa kapena nkhawa, kupanikizika kumalepheretsa njira zonse zomwe zili m'matumbo anu."

Nenani kuti mwakhala pa eyapoti ndipo wothandizira pachipata walengeza kuti ndege yanu yachedwa. Kapena mwina muli pa bae-cation yanu yoyamba yachikondi ndipo mukuzengereza pang'ono kununkha chipinda cha hotelo. Mulimonse momwe zingakhalire, zochitika ziwirizi zitha kudzetsa nkhawa, mwachitsanzo, kupanga ndege zolumikizira kapena nthawi yosambira mozungulira mnzanu. Pakadali pano, ubongo wanu umawuza m'matumbo anu kuti china chake chopanikizika kapena "chosatetezeka" chikuchitika, ndikupangitsa kuti matumbo anu akonzekeretse chilichonse chomwe chikubwera. Ganizirani izi ngati kumenya nkhondo kapena kuthawa, atero a Griffith. Ndipo izi zitha kusokoneza momwe matumbo amagwirira ntchito, monga motility - momwe chakudya chofulumira kapena chocheperako chimadutsira thirakiti la GI - lomwe lingayambitse kutsegula m'mimba kapena kudzimbidwa, malinga ndi American Psychological Association (APA). (Zogwirizana: Zinthu Zodabwitsa Zomwe Zikuwononga Kubisala Kwanu Mwachinsinsi)

Momwe Mungapewere Kudzimbidwa Kwa Maulendo

Griffith akuwonetsa kuti kukonzekera ndikukonzekereratu ndi njira ziwiri zothandiza popewa kudzimbidwa. "Mukakhala kuti mukupita, simungathe kuwongolera zinthu zonse zomwe mungakwanitse," akutero. "Koma titha kubweretsa zinthu zathanzi, monga zokhwasula-khwasula, mapaketi a oatmeal, ndi njere za chia - zinthu zachangu zomwe mutha kuponya m'chikwama chanu kapena chikwama chanu." (Onaninso: Chotupitsa Chakumapeto Kwambiri Chomwe Mutha Kutenga Kulikonse)

Griffith akuti ndikofunikanso kulowa tchuthi ndi malo abwino am'matumbo kapena ma microbiome, omwe amaphatikizapo kukhala ndi hydrated, kuwonjezera maantibiotiki ndi ma prebiotic, komanso kudya zakudya zopatsa zipatso, ndiwo zamasamba, ndi mbewu zonse.

Zikwama zanu zikadzaza komanso nthawi yake yopita, "yesetsani kuyambiranso kuchita bwino momwe mungathere kuti matumbo azikhala okhazikika," akulangiza Dr. Patel. "Ndipo onetsetsani kuti mumakhalanso ndi mpumulo wambiri. Izi zithandizira kuti muchepetse kupsinjika kotero kuti milingo yanu ya cortisol ndi dongosolo lamanjenje lomvera [yankho la 'nkhondo kapena kuthawa'] sikuti limangokhala pa overdrive."

Mukamayenda, kaya mukuyenda pakatikati kapena kuthamangira pachipata chanu, ndikosavuta kusungitsa pee kapena poo, koma chonde musatero. Ngati mukumva kufunika kogwiritsa ntchito chimbudzi, mverani thupi lanu. "Osanyalanyaza chikhumbo chopita kapena mwina chingadutse osabweranso posachedwa!" akuwonjezera Dr.

Momwe Mungachitire ndi Kudzimbidwa Tchuthi

Ngakhale ndikofunikira kusangalala ndi nthawi yanu yopuma komanso chakudya chonse chokoma chomwe chimabwera nawo, Dr. May akuchenjeza kuti musapatuke pazomwe mumadya nthawi zonse. "Chimodzi mwazinthu zomwe timachita zoyipa tikamayenda ndikumwa madzi," akutero. "Yesetsani kumwa madzi ochuluka momwe mungathere tsiku ndi tsiku ndikuyang'ana pa kukweza ma fiber." (Kumbukirani kuti H2O ndi fiber ndizofunikira kuti makina anu aziyenda bwino.)

M'mavuto ovuta kwambiri a kudzimbidwa, a Dr. May akuwonetsa kugwiritsa ntchito mankhwala osavuta pompopompo. "Mankhwala omwe ndimawakonda kwambiri ndi Miralax - mankhwala otsekemera komanso ofatsa," akutero. "Ndimauza odwala anga kuti amwe kathupi kamodzi patsiku. Sikungokupatseni m'mimba mophulika, koma kukupatsirani matumbo pafupipafupi." Malangizo ovomereza: sungani mapaketi ena a Miralax (Buy It, $13, target.com) mu sutikesi yanu kuti mukwapule ngati makina anu akuchita ulesi.

Kuchita masewera olimbitsa thupi ndi njira ina yabwino yobweretsera matumbo anu panjira mukamayenda. “Thupi lomwe likuyenda limakonda kukhala likuyenda,” akutero Dr. Patel. Kuphatikizira kuyenda pang'ono mozungulira hotelo kapena kulowa m'malo angapo omwe mumakonda a yoga kungathandize kuchepetsa kudzimbidwa ndi mpweya. Kuchita masewera olimbitsa thupi kwa mphindi 20 mpaka 30 tsiku lililonse kungakuthandizeni kuti zinthu ziyende - zosavuta mukamayang'ana tauni yatsopano kapena mukuyenda m'mphepete mwa nyanja! (Pamwambapa: Zomwe Muyenera Kudziwa Zokhudza Kuyenda Ndege Panthawi ya Mliri wa Coronavirus)

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