Ama-Hacks ayi-13 Abantu Abaphila Ne-IBS

-Delile

• 1. Hlala upakisha ukudla okulula
• 2. Khokhela uhlelo lokusebenza vele
• 3. Zinike amakhefu phakathi kwemihlangano 
• 4. Gqoka izingqimba
• 5. Thembeka kubangani bakho (kanye nosebenza naye noma ababili)
• 6. Amaphakethe okushisa ezinhlungu zamathumbu
• 7. Yamukela ibhulukwe elinwebekayo noma elengayo
• 8. Iya kwidijithali ne-tracker yakho yezimpawu
• 9. Sipha inkomishi yetiye
• 10. Letha usoso wakho oshisayo
• 11. Mema abangani esikhundleni sokuphuma
• 12. Gcina amaphilisi e-electrolyte etafuleni lakho
• 13. Thenga uphethiloli ngamafutha omnqumo
• Ngezansi

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Impilo ene-irritable bowel syndrome (IBS) ivame ukukhungatheka futhi ibe yinkimbinkimbi ngokweqile. Lokho ongakudla nongakudli kubonakala sengathi kushintsha njalo ngehora. Abantu abaqondi ukuthi kungani ungakwazi "ukukubamba nje." Kokuhlangenwe nakho kwami, ubuhlungu obududuzayo bamathumbu buvame ukuhambisana nokunakekela usana olumemezayo.

Lawa ma-hacks enzelwe izinsuku lapho ucabanga ukuthi ungaze uphume endlini yangasese noma uzizwe ujwayelekile futhi. Ziwusizo futhi ekubalekeleni izingcipho nangokonga isikhathi ngokuvamile. Yenza impilo yansuku zonke nge-IBS ibe lula ngalawa ma-hacks awusizo.

1. Hlala upakisha ukudla okulula

Ukudla kuyisithiyo sami esikhulu kunazo zonke. Angazi ukuthi ngizokwazi yini ukuthola okuthile engingakudla ngenkathi ngiphumile. Uma ngizophuma isikhathi esingaphezu kwamahora ambalwa, ngiletha ukudla okulula. Lokhu kungenza ngingakhethi phakathi kokudla okuthile okungacasula isisu sami nokukhipha isiphanyeko sami emhlabeni.

2. Khokhela uhlelo lokusebenza vele

Ngikhathele ukuhlale ngidla ukudla kweGoogle efonini yami esitolo noma ezindaweni zokudlela. Uhlelo lokusebenza lwe-FODMAP lwe-smartphone oluphansi oluzinikele luyifanele imali leyo. Le evela eMonash University yenza kube lula ukubheka ukuthi ungaba yini ne-butternut squash (yebo, inkomishi ye-1/4) futhi uthole kalula izinto ezingangena esikhundleni.

3. Zinike amakhefu phakathi kwemihlangano 

Imihlangano yokubuyela emuva ingaholela ekukhathazekeni ngesikhathi esizayo lapho ungagijimela khona endlini yangasese, futhi ukushiya phakathi nemihlangano kungaba yinto ekhohlisayo noma engenakwenzeka. Ngokusemandleni akho, zama ukuhlela okungenani imizuzu engu-5-15 phakathi kwemihlangano ukuze uye endlini yangasese, gcwalisa ibhodlela lakho lamanzi, noma wenze noma yini enye okudingeka uyenze ngaphandle kwengcindezi.

4. Gqoka izingqimba

Njengomuntu ohlale ebanda njalo, angilokothi ngiphume endlini ngingenayo okungenani enye ingqimba eyengeziwe. Kepha izingqimba zibalulekile ngaphezu kokufudumala nje. Izendlalelo ezixegisiwe noma isikhafu eside kungakumboza ukuqunjelwa futhi kukusize uzizwe ukhululekile futhi uzethembile.

5. Thembeka kubangani bakho (kanye nosebenza naye noma ababili)

Abangane bami abaseduze bayazi ukuthi ngine-IBS futhi ngiyaqonda ukuthi inamthelela muni empilweni yami yansuku zonke. Njengoba ngikuzonda ukukhuluma ngakho noma ukukukhulisa, impilo iba lula lapho abantu engichitha isikhathi esiningi nabo beqonda ukuthi kungani kungafanele ngeqe ezinhlelweni noma kungani ngingakwazi ukudla isidlo sikagogo wabo esidumile. Awudingi ukungena emininingwaneni eminyene, kepha ukwazisa abangani bakho ngezinto eziyisisekelo kusiza ukugwema ukungaqondani futhi kunciphise umthelela we-IBS empilweni yakho yezenhlalo. Kungasiza futhi ukusula izinto emsebenzini. Ukwenza kanjalo kwenza kube lula ukushesha uye endlini yokugezela maphakathi nomhlangano noma uthathe usuku lokugula lapho kudingeka.

6. Amaphakethe okushisa ezinhlungu zamathumbu

Iphakethe lokushisa elinamandla amakhulu okuthengwa ukuthenga engikuthandayo eminyakeni embalwa edlule. Ngayithenga ngezinyawo zami ezibandayo njalo, kepha ngathola ukuthi kuyamangaza ekunciphiseni izinhlungu zamathumbu (kanye nezinsika zokuya esikhathini). Ibhodlela lamanzi ashisayo noma iphakethe lokushisa kagesi nalo lizokwenza. Ungagcwalisa ngisho nesokisi ngelayisi elomile ngepiniki.

7. Yamukela ibhulukwe elinwebekayo noma elengayo

Amabhulukwe e-Yoga, abagijimi, kanye nama-leggings ayiphupho le-IBS. Amabhulukwe aqinile angacindezela emathunjini asevele acasukile futhi akwenze uchithe usuku lonke ulangazelela ukuwakhumula. Amabhulukwe anwebekayo noma axegayo enza umehluko omkhulu uma ukhukhumele noma unezinhlungu zamathumbu. Bangakusiza uhlale ukhululekile futhi bangasiza ekunciphiseni ubuhlungu.

8. Iya kwidijithali ne-tracker yakho yezimpawu

Lahla incwadi yokubhalela ehleli endlini yakho yokugezela bese uyeka ukukhathazeka ngokuthi abangane bakho noma ohlala nabo bazofunda ngokuvumelana kokuhamba kwamathumbu akho okugcina. Noma ngabe ugcina idokhumenti efwini noma usebenzisa uhlelo lokusebenza olufana neSymple noma iBowelle, ama-tracker edijithali enza kube lula ukugcina zonke izimpawu zakho, idayari yokudla, namanothi endaweni eyodwa.

9. Sipha inkomishi yetiye

Ngikholelwa ngokuqinile emandleni etiye. Ukuphuza nje nokuphatha inkomishi yetiye kuphela kungangiduduza. Ukufaka inkomishi yetiye eshisayo kungakusiza ukuthi uphumule futhi wehlise ukucindezeleka, okuyimbangela eyaziwayo ye-IBS. Izinhlobo eziningi zingasiza futhi ngezimpawu ze-IBS. Ujinja netiye le-mint kungathulisa isisu esithukuthele futhi kuthuthukise ukugaya, nezinye izinhlobo eziningi zisiza ukunciphisa ukuqunjelwa. (Uma ubhekene nohudo, yeqa noma yiliphi itiye eline-caffeine, ngoba lingenza izinto zibe zimbi kakhulu. Futhi, kuzwakala kukuhle ukuzinakekela okuncane lapho ungazizwa kahle.

10. Letha usoso wakho oshisayo

Masibhekane nakho, ukudla okuphansi kwe-FODMAP kungaba yisihlamba futhi kuyisicefe esesabekayo, ikakhulukazi lapho kudliwa ngaphandle. Pakisha usoso wakho oshisayo bese ngokushesha ube yiqhawe letafula. Bheka usoso oshisayo owenziwe ngaphandle kuka-anyanisi noma ugalikhi onjengalo.

11. Mema abangani esikhundleni sokuphuma

Uma ungafuni ukukhuluma ngokuthi yini ongayidla nongakwazi ukuyidla, yenza konke ngokwakho noma u-ode ukudla kwakho okuthandayo endaweni yokudlela owaziyo ukuthi ungadla kuyo. Ukuhlanza indawo yokugezela kufanelekile ukweqa ingcindezi yokudla ngaphandle!

12. Gcina amaphilisi e-electrolyte etafuleni lakho

Ngiyazi ukuthi angingedwa ogula ukuzwa ukuthi kubaluleke kangakanani ukuhlala unamanzi, kepha lawa ma-tablet e-electrolyte kufanele akhulume ngawo. Zilungele ukubanjwa uhudo noma ukwenza amanzi ahehe ngokwengeziwe ngemuva kokujima okujulukile. Vele uqaphele ukugwema noma yikuphi okunoshukela wokufakelwa, i-sorbitol, noma omunye ushukela ophela ku-tol. Zingacasula amathumbu akho. Lawa maphilisi e-electrolyte avela eNuun kulula ukungena esikhwameni sakho noma uwagcine etafuleni lakho. Ukuhlanganiswa kwe-hydration okuvela eSkratch Labs kuyisibambiso esihle seGatorade uma udinga amanye ama-carbohydrate nawo.

13. Thenga uphethiloli ngamafutha omnqumo

Abapheki basekhaya bajabule! Uma ulilela ukulahleka kukagalikhi no-anyanisi, sekuyisikhathi sokuthola ibhodlela lamafutha omnqumo kagalikhi. Ushukela ongagayeki kugalikhi ongaqinisa i-IBS ancibilika emanzini. Lokhu kusho ukuthi uma efakwa emafutheni ngaphandle kwamanzi, awukho noyedwa ushukela ogcina kuwoyela wokugcina ohlanjululwe kahle. Ungathola ukunambitheka kukagalikhi (bese kuthi okunye!) Ngenani elincane lamafutha omnqumo kagalikhi ngaphandle kobuhlungu noma ukungaphatheki kahle.

Ngezansi

Ukuphila ne-IBS kungasho ukubhekana nezimo ezingezinhle nezingakhululekile nsuku zonke. Ama-hacks angenhla angakusiza ukuphatha izimpawu zakho ukuze uhlale uzizwa kangcono kakhulu. Futhi, ngethembe ngososi oshisayo nogalikhi wamafutha omnqumo - bobabili bangabashintshi bemidlalo.