17 Izindlela Zemvelo Zokuqeda Isicanucanu

-Delile

• 1. Yidla ujinja
• Ungayihluza Kanjani uGinger
• 2. I-Peppermint Aromatherapy
• 3. Zama i-Acupuncture noma i-Acupressure
• 4. Sika iLamula
• 5. Lawula Ukuphefumula Kwakho
• 6. Sebenzisa izinongo ezithile
• 7. Zama ukukhulula imisipha yakho
• 8. Thatha uVithamini B6 Supplement
• 9–17. Amathiphu angeziwe wokunciphisa isicanucanu
• Okusemqoka

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

I-nausea yinto abantu abaningi abazijwayele. Akumnandi neze futhi kungavela ezimweni ezahlukahlukene, kufaka phakathi ukukhulelwa nokuhamba.

Imithi yokulwa nesicanucanu ijwayele ukusetshenziselwa ukuyikhulula. Ngeshwa, leyo mithi ingaba nemiphumela engemihle yayo, kubandakanya ukozela.

Nanka amakhambi asekhaya ayi-17 akusiza ukuthi ususe isicanucanu ngaphandle kokusebenzisa imishanguzo.

1. Yidla ujinja

Ujinja uyikhambi elidumile lemvelo elisetshenziswa kakhulu ekwelapheni isicanucanu.

Indlela esebenza ngayo ayikaqondakali ngokugcwele. Kodwa-ke, ochwepheshe bakholelwa ukuthi izinhlanganisela ku-ginger zingasebenza ngendlela efanayo nemithi yokulwa nesicanucanu (,). Eqinisweni, izifundo eziningana ziyavuma ukuthi i-ginger iyasebenza ekwehliseni isicanucanu ezimweni ezahlukahlukene.

Isibonelo, ukusebenzisa i-ginger kungaba yindlela ephumelelayo yokunciphisa isicanucanu ngesikhathi sokukhulelwa (,,,).

Ujinja ungasebenza futhi ekunciphiseni isicanucanu abantu abahlangabezana naso kakhulu ngemuva kokwelashwa ngamakhemikhali noma ngokuhlinzwa (,,,).

Ezinye izifundo zize zibike ukuthi i-ginger izosebenza kahle njengemithi ethile kadokotela, enemiphumela engemihle engemihle (,).

Akukho ukuvumelana mayelana nomthamo osebenza kahle kakhulu, kepha iningi lezifundo ezingenhla linikeze ababambiqhaza u-0.5 kuye ku-1.5 amagremu ezimpande ze-ginger ezomile ngosuku.

Ukusetshenziswa kojinja kuphephile kubantu abaningi. Kodwa-ke, kungadingeka ukuthi ubeke umkhawulo ekudleni kwakho kwe-ginger uma ujwayele umfutho wegazi ophansi noma ushukela wegazi ophansi, noma uma uthatha izinciphisi zegazi ().

Abanye ochwepheshe babuza nokuphepha kokudla ujinja omisiwe ngesikhathi sokukhulelwa ().

Ngenkathi kunezibalo ezimbalwa kuphela ze-ginger, lezo ezenziwa kwabesifazane abakhulelwe abanempilo zibika ingozi engezansi yemiphumela emibi. Ngakho-ke, ochwepheshe abaningi bacabanga ukuthi ujinja uyikhambi eliphephile nelisebenzayo ngesikhathi sokukhulelwa (,,,).

Umthamo wansuku zonke we-ginger ungaba enye indlela ephumelelayo yokwelapha imishanguzo ezimeni ezahlukahlukene, kufaka phakathi ukukhulelwa nangemva kokuhlinzwa ngamakhemikhali noma ukuhlinzwa.

Ungayihluza Kanjani uGinger

2. I-Peppermint Aromatherapy

I-Peppermint aromatherapy kungenye indlela engasiza ekunciphiseni isicanucanu.

Ucwaningo oluthile luhlolisise imiphumela yalo kwabesifazane abasanda kubeletha nge-C-section.

Labo abavezwe iphunga le-peppermint balinganise izinga labo lokucanuzela kwenhliziyo liphansi kakhulu kunalezo ezinikezwa imithi yokulwa nesicanucanu noma i-placebo ().

Kwesinye isifundo, i-peppermint aromatherapy yayisebenza ekwehliseni isicanucanu kumacala angama-57% ().

Ocwaningweni lwesithathu, ukusebenzisa i-inhaler equkethe uwoyela wepepermint ekuqaleni kwesicanucanu izimpawu ezincishisiwe - kungakapheli imizuzu emibili yokwelashwa - kumacala angama-44% ().

Abanye baphakamisa ukuthi ukusela inkomishi yetiye le-peppermint kungaba nemiphumela efanayo yokulwa nesicanucanu. Kodwa-ke ngenkathi kukuncane okulahlekile ngokunikeza itiye le-peppermint ukuzama, okwamanje azikho izifundo eziqinisekisa ukusebenza kwayo.

Uwoyela wePeppermint othathwe kwifomu lephilisi ukhombise imiphumela exubile. Ezinye izifundo zibonisa izinzuzo, kanti ezinye azitholi miphumela (18,).

Ngaphezu, ulwazi oluncane lukhona ekuphepheni kokufaka uwoyela wepepermint.

Ngalesi sizathu, kudingeka izifundo eziningi kumaphilisi e-peppermint ngaphambi kokuba kwenziwe iziphetho ezinamandla. Kodwa-ke, ukuhogela uwoyela we-peppermint kufanele kuphephe ngokuphelele futhi kubonakale kusebenza cishe cishe uhhafu wabantu.

Thenga uwoyela we-peppermint online.

Ukuhogela uwoyela we-peppermint ekuqaleni kwesicanucanu kungasiza ukunciphisa izimpawu zakho.

3. Zama i-Acupuncture noma i-Acupressure

I-acupuncture ne-acupressure ngamasu amabili asetshenziswa kakhulu emithini yendabuko yamaShayina ukwelapha isicanucanu nokuhlanza.

Ngesikhathi sokukhishwa kwesikhumba, izinaliti ezincane zifakwa ezindaweni ezithile emzimbeni. I-Acupressure ihlose ukuvusa amaphuzu afanayo omzimba, kepha isebenzisa ingcindezi esikhundleni sezinaliti ukwenza kanjalo.

Zombili lezi zindlela zivuselela imicu yezinzwa, edlulisela amasiginali ebuchosheni nasemgogodleni. Lezi zimpawu kucatshangwa ukuthi zinamandla okunciphisa isicanucanu (,).

Isibonelo, izibuyekezo ezimbili zakamuva zibika ukuthi ukuthathwa kwesikhumba kanye ne-acupressure kunciphisa ubungozi bokuba nesicanucanu ngemuva kokuhlinzwa ngo-28-75% (,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi womabili la mafomu ayasebenza njengemithi yokulwa nesicanucanu ekwehliseni izimpawu, cishe ngaphandle kwemiphumela engemihle ().

Ngokufanayo, ezinye izibuyekezo ezimbili zibika ukuthi i-acupressure yehlisa ukuqina kwesicanucanu kanye nengozi yokuyithuthukisa ngemuva kwe-chemotherapy (, 25).

Kukhona nobunye ubufakazi bokuthi ukutshopa kunganciphisa isicanucanu ngesikhathi sokukhulelwa, kepha ucwaningo olwengeziwe luyadingeka kulokhu.

Ucwaningo oluningi olubika inzuzo lukhuthaze iphuzu le-Neiguan acupuncture, elaziwa nangokuthi i-P6 noma iphuzu langaphakathi lomngcele wesango ().

Ungayishukumisa le nzwa ngokwakho ngokumane ubeke ubhontshisi wesithupha sakho sobubanzi obungu-2-3 phansi kusuka esihlakaleni sakho sangaphakathi, phakathi kwamathenda amabili avelele.

Nanku umfanekiso okhombisa ukuthi ungalithola kanjani leli phuzu ngokwakho.

Umfanekiso kaGeorge Sabogal

Uma usuyitholile, cindezela phansi ngesithupha sakho cishe umzuzu owodwa ngaphambi kokuphinda inqubo efanayo kwenye ingalo yakho. Phinda uma kudingeka.

Ukulungisa izithungo kanye nokugcotshwa ngamasu kuyizindlela ezimbili eziqinisekiswe ngokwesayensi zokunciphisa isicanucanu.

4. Sika iLamula

Iphunga leCitrusy, njengaleli elivela kulamula osanda kusikwa, lingasiza ekwehliseni isicanucanu kwabesifazane abakhulelwe.

Kokunye ukuhlola, iqembu labesifazane abakhulelwe abayi-100 bayalelwa ukuthi bahogele amafutha abalulekile kalamula noma alimondi ngokushesha lapho bezwa isicanucanu.

Ekupheleni kwesifundo sezinsuku ezi-4, labo abaseqenjini likalamula bakala isicanucanu sabo kufinyelela ku-9% ngaphansana kwalabo abanikezwe i-almond placebo oil).

Ukusika ulamula noma ukumane unwaya ikhasi laso kungasebenza ngendlela efanayo ngoba kusiza ukudedela amafutha ayo abalulekile emoyeni. Isitsha samafutha kalamula abalulekile kungaba enye indlela ongayisebenzisa uma ungekho ekhaya.

Iphunga leCitrusy, noma ngabe lisuka kulamula osanda kusikwa noma kumafutha abalulekile athengwe esitolo, kungasiza ekwehliseni isicanucanu esihlobene nokukhulelwa.

5. Lawula Ukuphefumula Kwakho

Ukuthatha kancane, ukuphefumula okujulile nakho kungasiza ekunciphiseni isicanucanu.

Kokunye ukuhlola, abacwaningi bazama ukuthola ukuthi iliphi iphunga le-aromatherapy eliphumelela kakhulu ekwehliseni isicanucanu ngemuva kokuhlinzwa.

Bayale ababambiqhaza ukuthi baphefumule kancane emakhaleni bese bekhipha umlomo kathathu, ngenkathi bevezwa iphunga elihlukahlukene ().

Bonke ababambiqhaza, kufaka phakathi labo abaseqenjini le-placebo, babike ukwehla kwesicanucanu. Lokhu kwenze ukuthi abacwaningi basole ukuthi ukuphefumula okulawulwayo kungenzeka ukuthi kunikeze usizo ().

Ocwaningweni lwesibili, abacwaningi baqinisekisile ukuthi i-aromatherapy nokuphefumula okulawulwayo kuzikhipha ngokuzimela isicanucanu. Kulolu cwaningo, ukuphefumula okulawulwayo kuyinciphisile kuma-62% wamacala ().

Indlela yokuphefumula esetshenziswe kulolu cwaningo lokugcina ibidinga ababambiqhaza ukuthi bahogele ngamakhala abo kube ukubala kokuthathu, babambe umoya wabo kube ukubala kokuthathu, bese bekhiphela ngaphandle ukubala okuthathu ().

Izindlela ezithile zokuphefumula ezilawulwa ngokukhethekile ziyikhambi lasekhaya lamahhala lesicanucanu.

6. Sebenzisa izinongo ezithile

Izinongo eziningana ngamakhambi athandwayo asekhaya avame ukunconywa ukulwa nesicanucanu.

Iningi lalezi zinongo lisekelwa kuphela ubufakazi obusendabeni. Kodwa-ke, amandla okulwa nesicanucanu salezi zinongo ezintathu asekelwa ubufakazi obuthile besayensi:

• I-Fennel powder: Kunganciphisa izimpawu zokuya esikhathini, kufaka phakathi isicanucanu, futhi kusize abesifazane babe nezikhathi ezimfushane ().
• Isinamoni: Kwangathi kunganciphisa ukuqina kwesicanucanu abesifazane ababhekana nakho ngesikhathi sokuya esikhathini ().
• Ukukhishwa kwe-Cumin: Kungasiza ekuthuthukiseni izimpawu ezifana nobuhlungu besisu, isicanucanu, ukuqunjelwa nohudo kubantu abaphethwe yi-IBS ().

Yize lezi zinongo ezintathu zingasiza ekunciphiseni isicanucanu kubantu abathile, zimbalwa kakhulu izifundo ezikhona futhi kudingeka okuningi ngaphambi kokuba kuthathwe iziphetho ezinamandla.

Kuyafaneleka futhi ukuphawula ukuthi izifundo ezingenhla zisebenzise imithamo esukela ku-180-420 mg ngosuku. Le mega-doses kunzima ukuyifinyelela ngokusebenzisa okujwayelekile, ukusetshenziswa kwansuku zonke kwalezi zinongo.

Izinongo ezithile zinganciphisa ngempumelelo ukuvama kwesicanucanu. Kodwa-ke, kungadingeka imithamo emikhulu futhi kudingeka izifundo eziningi ukuze kuqinisekiswe le miphumela.

7. Zama ukukhulula imisipha yakho

Ukuphumula kwemisipha yakho kungasiza ekunciphiseni isicanucanu.

Enye inqubo abantu abayisebenzisile ukufeza lo mphumela yaziwa njengokuthuthuka kwemisipha okuqhubekayo (PMR). Kudinga abantu ukushuba futhi baphumule imisipha yabo ngokulandelana okuqhubekayo njengendlela yokufeza ukuphumula ngokomzimba nangokwengqondo ().

Ukubuyekezwa kwakamuva kutholakale ukuthi i-PMR iyindlela ephumelelayo yokunciphisa ubucaphucaphu obubangelwa yi-chemotherapy ().

Enye indlela yokuqeda ukuqina kwemisipha ngokusebenzisa ukusikhipha.

Kokunye ukuhlola, iqembu leziguli ze-chemotherapy lanikezwa ingalo engezansi yemizuzu engu-20 noma ukusikhipha emlenzeni ophansi ngesikhathi sokwelashwa kwazo.

Uma kuqhathaniswa nalabo abanganikwanga ukubhucungwa, ababambiqhaza ababhucuziwe babenamathuba amancane okuba nesicanucanu ngemuva kwama-24% ().

Ukuphumuza imisipha yakho, kungaba ngamasu we-massage noma we-PMR, kungasiza ekunciphiseni isicanucanu.

8. Thatha uVithamini B6 Supplement

UVitamin B6 uya ngokuya anconywe njengenye indlela yokwelashwa kwabesifazane abakhulelwe abancamela ukugwema imishanguzo yokulwa nesicanucanu.

Izifundo eziningana zibika ukuthi izithasiselo zevithamini B6, eyaziwa nangokuthi i-pyridoxine, yehlisa ngempumelelo isicanucanu ngesikhathi sokukhulelwa (,,,).

Ngalesi sizathu, ochwepheshe abaningana baphakamisa ukuthatha izithasiselo zevithamini B6 ngesikhathi sokukhulelwa njengokwelashwa komugqa wokuqala ngokumelene nesicanucanu esincane (, 41).

Imithamo kaVitamin B6 efinyelela kuma-200 mg ngosuku ngokuvamile ibhekwa njengephephile ngesikhathi sokukhulelwa futhi ikhiqiza cishe akukho miphumela engemihle. Ngakho-ke, le ndlela yokwelashwa ehlukile ingakufanele ukuzama (41,).

Yize kunjalo, akubanga khona zifundo eziningi kakhulu ngalesi sihloko, kanti ezinye azibiki miphumela (,).

Thenga uvithamini B6 online.

Kwabesifazane abakhulelwe ababhekene nesicanucanu, i-vitamin B6 iyindlela ephephile futhi engasebenza ngempumelelo emithini elwa ne-nausea.

9–17. Amathiphu angeziwe wokunciphisa isicanucanu

Ngaphezu kwamathiphu angenhla, ezinye izincomo ezimbalwa zinganciphisa amathuba okuba nesicanucanu noma zisize ekunciphiseni izimpawu zayo. Okuvame kakhulu kufaka phakathi (44, 45):

1. Gwema ukudla okubabayo noma okunamafutha: Ukudla okunyundelayo okwenziwe ngokudla okufana nobhanana, ilayisi, i-appleauce, ama-crackers noma amazambane abhakiwe kungaqeda isicanucanu futhi kwehlise namathuba okuba nesisu esithukuthele.
2. Faka amaprotheni ekudleni kwakho: Ukudla okunothe kakhulu kwamaphrotheni kungalwa nesicanucanu kangcono kunokudla okunamafutha amaningi noma ama-carbs ().
3. Gwema ukudla okukhulu: Ukukhetha ukudla okuncane, okuvame ukwedlula lapho uzizwa ucanuzelelwa inhliziyo kungasiza ekunciphiseni izimpawu zakho.
4. Hlala ume emva kokudla: Abanye abantu banamathuba amaningi okuzwa i-reflux noma babe nesicanucanu uma belala phansi kungakapheli imizuzu engama-30 kuye kwengu-60 ngemuva kokudla.
5. Gwema ukuphuza ngokudla: Ukuphuza noma yikuphi uketshezi ngokudla kungakhuphula imizwa yokugcwala, okungabhebhethekisa isicanucanu kwabanye abantu.
6. Hlala u-hydrated: Ukwehla emzimbeni kungabhebhethekisa isicanucanu. Uma isicanucanu sakho sihambisana nokuhlanza, beka uketshezi olulahlekile esikhundleni samanzi acebile anjenge-electrolyte njengamanzi ayisicaba amaminerali, umhluzi wemifino noma isiphuzo sezemidlalo.
7. Gwema iphunga elinamandla: Lokhu kungabhebhethekisa isicanucanu, ikakhulukazi ngesikhathi sokukhulelwa.
8. Gwema izithako zensimbi: Abesifazane abakhulelwe abanamazinga wensimbi ajwayelekile kufanele bagweme ukuthatha izithasiselo zensimbi phakathi ne-trimester yokuqala ngoba kungayilimaza imizwa yokuhlanjalazwa ().
9. Ukuzivocavoca umzimba: Ukuvivinya umzimba nge-aerobic ne-yoga kungaba izindlela eziwusizo ikakhulukazi zokunciphisa isicanucanu kwabanye abantu (,).

Kuyaqapheleka ukuthi eziningi zalezi zeluleko zokugcina zisekelwa kuphela ubufakazi obusendabeni. Lokho kusho ukuthi, babeka engcupheni encane futhi bangafanelekela ukuzama.

Amathiphu angenhla angavimbela noma aqede isicanucanu, ngokusho kobufakazi be-anecdotal. Iningi lalezi zindlela zokwelashwa azizange zifundwe.

Okusemqoka

I-nausea ingenzeka ezimweni eziningi futhi kaningi ikwenza uzizwe kabi.

Amathiphu wemvelo angenhla angasiza ukunciphisa isicanucanu ngaphandle kokusebenzisa imishanguzo.

Lokho kusho ukuthi, uma isicanucanu sakho siqhubeka, kufanele nakanjani ufune izeluleko ezengeziwe kudokotela wakho.

Funda le ndatshana ngeSpanishi.