Izimbangela Eziyishumi Eziphezulu Zesilungulela nokusha

-Delile

• 1. Ukubhema
• 2. Ukuphuza iziphuzo ezine- caffeine
• 3. Yidla ukudla okukhulu
• 4. Ukukhulelwa
• 5. Imithi
• 6. Phuza uketshezi ngokudla
• 7. Isisindo eseqile
• 8. Utshwala
• 9. Okunye ukudla
• 10. Ukuvivinya umzimba

Isilungulela singadalwa yizinto ezifana nokugayeka kokudla okungenampilo, ukukhuluphala ngokweqile, ukukhulelwa nokubhema. Uphawu olukhulu lwesilungulela umuzwa ovuthayo oqala ekugcineni kwethambo le-sternum, eliphakathi kwezimbambo, futhi elikhuphukela emphinjeni.

Lokhu kushiswa kubangelwa wukubuyiselwa kwejusi lesisu esiswini, okuthi, ngenxa yokuthi sine-esidi, kugcine kulimaze amangqamuzana omphimbo futhi kubangele nobuhlungu. Ngezansi kunezimbangela eziyishumi eziphezulu zale nkinga nokuthi wenzeni esimweni ngasinye.

1. Ukubhema

Amakhemikhali ahogelwayo lapho ebhema angadala ukugayeka kokudla futhi akhuthaze ukuphumula kwe-esophageal sphincter, okuyisicubu esiphakathi kwesisu nesomzimba, esibhekele ukuvala isisu nokugcina ujusi wesisu lapho. Ngakho-ke, lapho i-sphincter esophageal yenziwa buthakathaka, okuqukethwe esiswini kungabuyela kalula esiqongweni, kubangele i-reflux nesilungulela.

Okufanele ngikwenze: isixazululo ukuyeka ukubhema ukuze umzimba ususe ubuthi obubangelwa ugwayi bese ubuyela emsebenzini ngokujwayelekile.

2. Ukuphuza iziphuzo ezine- caffeine

Ukuphuza ngokweqile iziphuzo ezine-caffeine, njengekhofi, iziphuzo ezithambile ze-cola, itiye elimnyama, le-matte noluhlaza, noshokoledi nakho kuyimbangela enkulu yesilungulela.Lokhu kungenxa yokuthi i-caffeine ivusa ukuhamba kwesisu, okusiza ukubuyela kwejusi lesisu esiswini.

Okufanele ngikwenze: kufanele ugweme ukusebenzisa ukudla neziphuzo ezinothe nge-caffeine, noma okungenani unciphise ukusetshenziswa kwakho bese ubona ukuthi izimpawu zakho ziyathuthuka yini.

3. Yidla ukudla okukhulu

Ukuba nomkhuba wokudla ukudla okuningi ngesikhathi sokudla nakho kungezinye zezizathu zokushiswa yinhliziyo, njengoba amathiphu esisu egcwele kakhulu futhi ephazamisekile, okwenza kube nzima ukuvala i-esophageal sphincter, evimbela ukubuyiselwa kokudla emphinjeni nasemphinjeni. Ngaphezu kwalokho, ukudla ukudla okunamafutha ngokweqile kubuye kuthikameze ukugaya ukudla nokuhamba kwamathumbu, okwenza ukudla kuhlale esiswini isikhathi eside, okungadala isilungulela.

Okufanele ngikwenze: umuntu kufanele akhethe ukudla ukudla okuncane ngasikhathi, ahambise ukudla ngezikhathi eziningana ngosuku futhi ikakhulukazi agweme ukudla okuthosiwe, ukudla okusheshayo, inyama esetshenzisiwe enjengesoseji, isoseji nebhekoni, nokudla okulungiselelwe okufriziwe.

4. Ukukhulelwa

Isilungulela sivamile ikakhulukazi esikhathini sesi-2 nesesi-3 sokukhulelwa, njengoba ukungabi bikho kwendawo yezitho esiswini sowesifazane kanye ne-progesterone eyeqile kuvimbela ukuvalwa okufanele kwe-esophageal sphincter, kubangele i-reflux nesilungulela.

Okufanele ngikwenze:abesifazane abakhulelwe kufanele badle ukudla okuncane usuku lonke futhi bagweme ukulala phansi okungenani imizuzu engama-30 ngemuva kokudla, ngaphezu kokuba nokudla okunempilo nokulinganisela. Bona amathiphu amaningi wokuthi ungalwa kanjani nesilungulela lapho ukhulelwe.

5. Imithi

Ukusetshenziswa njalo kwemithi efana ne-aspirin, i-Ibuprofen, i-Naproxen, i-Celecoxib, kanye namakhambi ahlukahlukene we-chemotherapy, ukudangala, i-osteoporosis kanye nomfutho wegazi ophezulu kungadala isilungulela ngokucasula i-esophagus futhi kubangele ukuphumula kwe-esophageal sphincter, engavimbeli ngokwanele ukuhamba phakathi isisu nomphimbo.

Okufanele ngikwenze: umuntu kufanele agweme ukusetshenziswa kaningi kwale mithi futhi akhumbule ukungalali phansi okungenani imizuzu engama-30 ngemuva kokusebenzisa izidakamizwa. Uma izimpawu ziqhubeka, kufanele ukhulume nodokotela ukuze akwazi ukushintsha umuthi noma aluleke enye indlela yokusetshenziswa.

6. Phuza uketshezi ngokudla

Ukuphuza uketshezi ngesikhathi sokudla kudala ukuthi isisu sigcwale kakhulu, kwenze kube nzima ukuvala i-esophageal sphincter, ikakhulukazi lapho uphuza iziphuzo ezine-carbonated ezifana nama-sodas.

Okufanele ngikwenze: kubalulekile ukugwema ukuphuza iziphuzo imizuzu engama-30 ngaphambi nangemva kokudla, ukuze ukugaya kwenzeke ngokushesha okukhulu.

7. Isisindo eseqile

Ngisho nokunyuka okuncane kwesisindo kungadala isilungulela, ikakhulukazi kubantu abanomlando wokugayeka kokudla noma kwesisu. Lokhu kungenxa yokuthi ukunqwabelana kwamafutha esiswini kwandisa ingcindezi yokulwa nesisu, kuvuna ukubuya kokuqukethwe esiswini emqulwini futhi kubangele umuzwa ovuthayo.

Okufanele ngikwenze: kufanele uthuthukise indlela odla ngayo, ugweme ukudla okunothe ngamafutha futhi wehlise isisindo, ukuze ukuhamba kwamathumbu kubuyele emuva kalula.

8. Utshwala

Ukuphuza njalo utshwala kungadala isilungulela ngoba utshwala buyayekisa imisipha ye-esophageal sphincter, kukhetha ukubuyiselwa kokudla nesisu esiswini. Ngaphezu kwalokho, utshwala bandisa ukukhiqizwa kwejusi esiswini futhi bungadala i-gastritis, evame ukuzwa ukushisa kwesilungulela njengophawu.

Okufanele ngikwenze: umuntu kufanele ayeke ukuphuza utshwala futhi abe nokudla okunomsoco, enezithelo eziningi, imifino namanzi ukukhuthaza ukusebenza okufanele kohlelo lonke lokugaya ukudla.

9. Okunye ukudla

Okunye ukudla kwaziwa ngokwengeza isilungulela, kepha ngaphandle kwesizathu esithile, njengokuthi: ushokoledi, upelepele, u-anyanisi oluhlaza, ukudla okubabayo, izithelo ezisawolintshi, iminti notamatisi.

Okufanele ngikwenze: Kubalulekile ukuthi wazi ukuthi isilungulela siza ngemuva kokudla noma yikuphi kwalokhu kudla, okufanele kukhishwe ekudleni uma kutholakala njengesinye sezimbangela zokusha kwesisu.

10. Ukuvivinya umzimba

Eminye imisebenzi yomzimba efana neyoga kanye namaphilates noma izivivinyo ezithile ezinjengokuhlala-phezulu nokunyakaza okudinga ukubhekiswa phansi kukhuphula ingcindezi esiswini bese kuphoqa okuqukethwe kwesisu ukuthi kubuyele emqaleni, kubangele isilungulela.

Okufanele ngikwenze: kubalulekile ukuthi udle okungenani amahora ama-2-3 ngaphambi kokuzijwayeza ukuzivocavoca umzimba, futhi uma izimpawu zingathuthuki, ukuzivocavoca okubangela ukushisa nobuhlungu kufanele kugwenywe.