Indlela Yokuvimbela Nokwelapha Ukuqunjelwa Kokuhamba, Ngokusho Kochwepheshe Bethumbu

-Delile

• Izimbangela Zokuqunjelwa Kwezokuvakasha
• Ungakuvimbela Kanjani Ukuqunjelwa Kwezokuvakasha
• Ungakuphatha Kanjani Ukuqunjelwa Kweholide
• Buyekeza kwe-

Wake wakuthola kunzima "ukuhamba" lapho usohambeni? Akukho okungaphazamisa iholide elihle, elijabulisayo njengamathumbu avinjiwe. Kungakhathaliseki ukuthi usizakala nge-buffet engapheli endaweni yokungcebeleka noma uzama ukudla okusha endaweni engavamile, ukuba nezinkinga zesisu kungabeka ijaqamba (ngokoqobo) esitayeleni sanoma ubani.

Ukudalulwa okugcwele: Sengizothola okwangempela nawe.Ehlobo eledlule, ngithathe uhambo lwezinsuku eziyi-10 ngaya eThailand lapho benginama-3 noma ama-4-ish, amaphutha, ukunyakaza (okungukuthi, njengoba ngithembekile nabo bonke, bebengakhululekile futhi bephoqeleka). Nakuba lokho kungase kungabonakali njengento enkulu kwabanye, amathumbu ami nami sasingaboni ngaso linye, kwangishiya nginengane yokudla engapheli esiswini sami (esikhukhumele) esibangele kakhulu yokungakhululeki.

Ngakho-ke, cishe isonto ngingene ekubalekeni kwami, ngithathe i-laxative kuphela ... ngibe nemiphumela zero. Ngenkathi sondla izindlovu, sihlola amathempeli, futhi sithwebula izithombe ze-IG, ngangithandaza buthule ukuthi amandla amakhulu angabeka isandla sokuphulukisa esiswini sami - futhi aqede izinombolo zami ezimbili zeblues. Umzimba wami ubumemeza uthi "Ngiyakuzonda lapha," futhi ngokungagwegwesi, ngangikulungele ukubuyela ekhaya ukuze ngethemba ngiqede idrama yami yokugaya ukudla. (Bheka futhi: Indlela Yokubhekana Nobuhlungu Besisu kanye Negesi—Ngoba Uyazi Ukuthi Uzizwa Ungakhululekile)

Izindaba ezimnandi? Ukuqunjelwa kwami ​​kweholide noma kokuvakasha kwaphela, lapho sengibuyile egumbini lami lokugezela, futhi ngayibhala yonke le nto ngokuthi ngine-IBS-C (i-irritable bowel syndrome enokuqunjelwa). Uma ngiba nezinkinga zokupopola njalo, kunjalo, ngizoba nenkinga enkulu ezweni engingalazi, elikude. Kulungile? Kwesokudla. Ngaphandle kokuthi akudingekile ukuthi ube nomlando wokucindezeleka kokugaya ukudla ukuze uzwe ukuqunjelwa kohambo (noma ukuqunjelwa, i-FWIW). Kunalokho, noma ubani nawo wonke umuntu angakwazi ukwenzelwa ikhophi yasenqolobaneni lapho ehamba.

"Ukuqunjelwa eholidini kuyisenzakalo esivamile nesivamile," kusho u-Elena Ivanina, D.O., M.P.H., udokotela we-gastroenterologist ozinze eNew York City ogunyazwe ebhodini nomdali we-GutLove.com. "Siyizidalwa zomkhuba kanjalo namathumbu ethu!"

Izimbangela Zokuqunjelwa Kwezokuvakasha

Uma kukhulunywa ngempi yamathumbu, izitulo ezingavamile kuyisibonakaliso sokuqala kubantu abaningi ababhekana naso ngenkathi besohambweni, ngokusho kukaFola May, MD, Ph.D., i-gastroenterologist eqinisekisiwe ebhodini kanye noprofesa osizayo wezokwelapha e-University of California , E-Los Angeles. “Uma ungumuntu ophuma ithumbu elilodwa ngosuku, ungase uphume ukhiphe ithumbu elilodwa njalo ezinsukwini ezintathu,” usho kanje. "Abanye abantu bazophinde bezwe ukuqunjelwa, ubuhlungu besisu, ukungakhululeki, ukungakuthandi ukudla, kanye nobunzima obukhulu lapho besebenzisa indlu yokugezela."

Ukuqunjelwa kokuhamba kuvame ukuvela ezintweni ezimbili: ingcindezi nezinguquko ezinhlelweni zakho zansuku zonke. Ukuhlangabezana nokuphazamiseka esimisweni sakho sansuku zonke - ngakho-ke, uhlelo lwakho lokudla nokulala kanye nokukhathazeka okuvame ukuza nokuhamba - kungadala izingqinamba eziningi zamathumbu. "Uma usohambweni, kungenzeka uzizwe unengcindezi futhi udle noma yini ohambeni," kusho uKumkum Patel, M.D., M.P.H, udokotela ohlinzeka ngamathumbu esiswini ozinze eChicago. "Lokhu kungaholela ekungalingani kwama-bacterium e-hormonal kanye namathumbu, okunganciphisa izibilini zakho." (Okuhlobene: Indlela Emangazayo Ebuchosheni Bakho NeGutha Kuxhunyiwe)

Nazi ezinye izimbangela ezithile ezingase zibe nomthelela ekuvinjweni kwakho kohambo:

Indlela Yezokuthutha

I-ICYDK, izindiza zezindiza zicindezela umoya osegumbini lokugcina abagibeli abagibela abagibeli bephephile ezindaweni eziphakeme. Nakuba ungaqhubeka uphefumula ngendlela evamile phakathi nalolu shintsho ekucindezelweni, isisu sakho singase singakutholi ukuhamba okubushelelezi ngaleli shifu, njengoba kungabangela ukuba isisu sakho namathumbu akho akhule futhi akushiye uqunjelwe, ngokusho kweCleveland Clinic.

Ukubamba "It" ngaphakathi nokuhamba kancane

Ngaphezu kwalokho, ukungcofa endizeni akusona isimo esikhanga kakhulu (cabanga: indawo encane, indawo yangasese yomphakathi engamakhulu amamitha ngaphezu komhlaba), ngakho-ke nawe mancane amathuba okuthi uye kunombolo yesibili ngenkathi undiza futhi kungenzeka ukuthi uhlale uhleli - futhi okufanayo kuya kwamanye amafomu njengokuhamba, okusho isitimela, imoto, ibhasi. Ukubamba indle yakho nokuhamba kancane kungaholela emathunjini enziwe isipele. (Futhi uma ukhathazekile ngokuqunjelwa eholidini, ungahle ungathandi ukuzila ngenkathi undiza.)

Izinguquko Kwindlela Ejwayelekile, Isikhathi Sokulala, Nokudla

Kungakhathaliseki ukuthi kuseCaribbean noma endaweni yakho, ukuqunjelwa kuwukuqunjelwa - empeleni lapho indle ihamba kancane kakhulu ohlelweni lwakho lwe-GI. Emzamweni wokusheshisa leso situlo esinenkani, umzimba wakho ukhipha amanzi emathunjini amakhulu, kodwa uma une-fiber ephansi futhi uphelelwe amanzi (amanzi amancane kakhulu atholakalayo ukusiza ukusunduza i-poo lakho), indle iyoma, ibe nzima, futhi kunzima ukuhamba ngekholoni, ngokusho kwe-American College of Gastroenterology (ACG).

Kepha enye yezinzuzo ezinkulu zokuya eholidini ukukwazi ukugqashula esimisweni sakho nemikhuba ejwayelekile. Njengoba nje singekho isidingo sokusetha i-alamu yokuntwela kokusa (dumisani!), futhi kunamathuba amaningi okuthola ukudla okusha ongase ungakudli njalo. Kepha uma uyeka amasaladi akho esipinashi namanzi kalamula, agcwele izakhamzimba kanye ne-H2O, yama-burger asechibini kanye ne-daiquiris, kungenzeka ukuthi ube nesipele.

Uma sikhuluma ngokudla, ukuhlola ukudla okusha nakho kungabhebhethekisa uhlelo lwe-GI, kusho uDkt. May. "Abantu abavakashela amazwe amasha futhi abangakujwayele ukudla noma ukuthi kuphekwa kanjani bangase bagcine sebenegciwane noma olunye uhlobo lwe-microbiome engavamile engabangela ukuba babe nendle eqinile." (Kuzwakala kujwayelekile? Awuwedwa - vele uthathe ku-Amy Schumer, obuze u-Oprah ngezeluleko zokuqunjelwa.)

Ngokuqondene nakho konke lokho kulala okujabulise ngakho? Yebo, ukususa uhlelo lwakho olujwayelekile nokulala kungalahla iwashi lomzimba wakho langaphakathi noma isigqi se-circadian, esitshela ukuthi kufanele udle nini, uchame, upopo, njll. by jet lag noma indawo entsha yesikhathi) ziye zaxhunyaniswa nezimo ze-GI ezihlanganisa i-IBS kanye nokuqunjelwa, ngokusho kweNational Institutes of Health (NIH).

Ukukhathazeka Okucindezelekile Nokucindezeleka

Ngenkathi, yebo, lokho okudlayo kungathinta isisu sakho, imizwa yakho nayo ingadala konke lokho kuqunjelwa kweholide. Ukuhamba kuvame ukuholela ekuzizwa ukhathele ngokwengqondo futhi ukhungathekile. Ukubambana ngeziqephu zesikhathi ezahlukahlukene, indawo engajwayelekile, ukulinda isikhathi eside esikhumulweni sezindiza konke kungakhombisa ukucindezeleka nokukhathazeka - zombili lezi zinto ezingathinta indlela uhlelo lwe-enteric nervous (ingxenye yohlelo lwezinzwa olulawula izinto ze-GI). Ukuvuselelwa okusheshayo: Ubuchopho (ingxenye yesistimu yezinzwa emaphakathi) namathumbu kuxhumana njalo. Isisu sakho singathumela amasiginali ebuchosheni, sibangele ukuguquka kwemizwa, futhi ubuchopho bakho bungathumela amasiginali esiswini sakho, kubangele ukuvumelanisa kwezimpawu ze-GI kufaka phakathi, kepha kungagcini lapho, amajaqamba, igesi, isifo sohudo, kanye ne-yup, ukuqunjelwa. (Okuhlobene: Imizwa Yakho Ithumela Kanjani Ngomzimba Wakho)

"Abanye baze babize [ithumbu] ngokuthi 'ubuchopho besibili,'" kusho uJillian Griffith, RD, MSPH, ingcwethi yezokudla ebhalisiwe ezinze eWashington, DC "Kunezinzwa eziningi emathunjini akho ezilawula izinqubo zokugaya ukudla njengokugwinya, ukuphula ukudla, nokusiza ubuchopho bakho ukuthi bunqume ukuthi yikuphi ukudla okunomsoco omkhulu nokuthi yikuphi ukudla okungcolile. Uma uzizwa ukhathazekile noma ukhathazekile, ingcindezi ithikameza zonke izindlela ezisemathunjini akho. "

Ithi uhlezi esikhumulweni sezindiza futhi umenzeli wesango usanda kumemezela ukuthi indiza yakho ibambezelekile. Noma mhlawumbe uku-bae-cation yakho yokuqala yothando futhi uyangabaza kancane ukunukisa igumbi lehhotela. Kunoma ikuphi, zombili lezi zimo kungenzeka zivuse ezinye izinkathazo, okusho ukwenza izindiza zokuxhuma noma ukubeka isikhathi sezindlu zakho zangasese kuhlukane nomlingani wakho wokuhamba. Ngaleso sikhathi, ubuchopho bakho butshela amathumbu akho ukuthi kukhona okukukhathazayo noma "okungaphephile" okwenzekayo, okwenza amathumbu akho alungele noma yini ezayo. Cabanga ngakho njengokulwa noma indiza, kusho uGriffith. Futhi lokhu kungaba nomthelela ongemuhle uchungechunge lwemisebenzi evamile yamathumbu, njengokuhamba kancane - ukuthi ukudla kushesha kangakanani noma kuhamba kancane kangakanani epheshaneni le-GI - okungase kubangele isifo sohudo noma ukuqunjelwa, ngokusho kwe-American Psychological Association (APA). (Okuhlobene: Izinto Ezimangazayo Ezonakalisa Ukugayeka Kwakho Ngasese)

Ungakuvimbela Kanjani Ukuqunjelwa Kwezokuvakasha

UGriffith uphakamisa ukuthi ukuzilungiselela nokuhlela phambili ngamabili ama-hacks awusizo ekuvimbeleni ukuqunjelwa kohambo. Uthi: “Uma usohambweni awukwazi ukulawula izinto ozokwazi ukuzifinyelela. "Kodwa singaletha izinto ezinempilo, njengokudla okulula, amaphakethe e-oatmeal, nembewu ye-chia - izinto ezisheshayo ongaziphonsa esikhwameni sakho noma ubhaka." (Bheka futhi: I-Ultimate Travel Snack Ongayithatha Ngempela Lapho Ukhona)

UGriffith uthi kubaluleke ngokulinganayo ukungena eholidini ngemvelo enhle yamathumbu noma i-microbiome, okubandakanya ukuhlala unamanzi amaningi, ukukhulisa ama-probiotiki nama-prebiotic, nokugcina ukudla okunomsoco okubandakanya izithelo, imifino nezinhlamvu eziphelele.

Uma izikhwama zakho sezigcwele kanye nesikhathi sokuhamba, "zama ukuphinda wenze isimiso sakho esivamile ngangokunokwenzeka ukuze ugcine amathumbu evamile," kweluleka uDkt. Patel. "Futhi qiniseka ukuthi uthola ukuphumula okuningi futhi. Lokhu kuzosiza ekugcineni ingcindezi iphansi ukuze amazinga e-cortisol kanye nesimiso sezinzwa esizwelayo [impendulo 'yokulwa noma indiza'] kungagcini nje ngokushayela ngokweqile."

Uma usohambweni, kungaba uhambo oluphakathi nendawo noma uphuthuma esangweni lakho, kulula ukubamba uchame noma i-poo, kodwa ngicela ungakwenzi. Uma uzwa isidingo sokusebenzisa indlu yangasese, lalela umzimba wakho. "Ungasinaki isifiso sokuhamba noma singadlula ungasheshe ubuye!" kunezela uDkt.

Ungakuphatha Kanjani Ukuqunjelwa Kweholide

Yize kubalulekile ukujabulela isikhathi sakho sokuphumula nakho konke ukudla okumnandi okuza nakho, uDkt May uxwayisa ngokuphambuka ngokuphelele ekudleni kwakho okujwayelekile. "Enye yezinto esibi kakhulu ukuyenza uma sihamba ukuphuza amanzi," esho. "Zama ukuphuza amanzi amaningi ngangokunokwenzeka nsuku zonke futhi ugxile ekwandiseni i-fiber yakho." (Khumbula ukuthi i-H2O ne-fiber kubalulekile ukugcina uhlelo lwakho lusebenza kahle.)

Ezimweni ezinzima kakhulu zokuqunjelwa, uDkt. May uphakamisa ukuthi kusetshenziswe umuthi olula owuthengisa. "Imithi engiyithandayo i-Miralax - i-laxative ebushelelezi futhi emnene," usho kanje. "Ngitshela iziguli zami ukuthi zithathe i-capful encane noma umthamo owodwa walokhu ngosuku. Ngeke ikunikeze isifo sohudo, kodwa izokunikeza ukunyakaza kwamathumbu njalo." Iseluleko se-Pro: gcina amaphakethe e-Miralax (Thenga It, $ 13, target.com) epotimendeni lakho ukuze ushaye uma ngabe uhlelo lwakho lusebenza ngobuvila.

Ukuzivoxavoxa kungenye indlela enhle yokubuyisela amathumbu akho emgqeni ngenkathi usohambweni. "Umzimba oshukumisayo uvame ukuhlala unyakaza," kusho uDkt. Patel. Ukufaka ukuhamba kancane uzungeza ihhotela noma ukungena ezindaweni ezimbalwa eziyintandokazi yakho ye-yoga kungasiza ekudambiseni ukuqunjelwa kanye negesi. Ukuzivocavoca okulula kwemizuzu engama-20 kuya kwengama-30 nsuku zonke kungasiza ekwenzeni izinto zihambe - okulula lapho uhlola idolobha elisha noma uhambahamba ogwini lolwandle! (Okulandelayo: Okufanele Ukwazi Ngokuhamba Ngezindiza Ngesikhathi Sobhadane Lwe-Coronavirus)

Buyekeza kwe-