Impela Kungani Uthola Isilonda Sesisu Ngemuva Kokuzivocavoca

-Delile

• Izimbangela Ezingaba Khona - Nezixazululo - Zobuhlungu Besisu Ngesikhathi Nangemuva Kokuzivocavoca
• Imithi
• Izinga Lokuqina
• Izinga Lokuqina
• Ukuphela kwamanzi emzimbeni
• Ukudla
• AmaHormone
• Ungabhekana Kanjani Nobuhlungu Besisu Ngemva Kokuzivocavoca
• Izinkinga Zesisu zabagijimi
• Izinkinga Zesisu Zebhayisikili
• Izinkinga Zesisu Sababhukudi
• Izinkinga Zokuqeqesha Amandla Esisu
• Ngabe Usenayo I-Ache Yesisu Ngemuva Kokusebenza? Zama Lezi Zinsizwa Zesisu Semvelo
• Buyekeza kwe-

Ezintweni ezikhazimula ngokwengeziwe ongazenza ngosuku, ukuzivocavoca umzimba mhlawumbe akuyona enye yazo. Chitha isikhathi esanele ukugijima, ukuhamba ngebhayisikili, noma ukuhamba izintaba ngaphandle okukhulu futhi ufunde ukukhululeka ngemisebenzi yomzimba engaxoxwanga engxoxweni ehloniphekile. Kepha noma ungaba nesizini kangakanani, ukuza nesisu esimangele (imvamisa, isisu esibuhlungu ngemuva kokuzivocavoca) akulula. Labo abagijimele i-Porta-Potty noma abacabanga ukuthi bazohlanza ngesikhathi se-CrossFit bawazi nje umuzwa.

Uma kukhona induduzo, awuwedwa. Ucwaningo lwakamuva luthole ukuthi amaphesenti angaba ngu-70 abasubathi abhekana nezinkinga ze-GI. Abanye ochwepheshe babeka inani eliphakeme nakakhulu. "Cishe amaphesenti angama-95 amaklayenti ami ahlangabezana nenkinga ethile ye-GI phakathi nomsebenzi wabo," kusho uKrista Austin, Ph.D., umqeqeshi nomsunguli we-Performance and Nutrition Coaching eColorado Springs, eColorado. Izimpawu ezivame kakhulu ukufundwa njenge-Pepto-Bismol jingle: isicanucanu, isilungulela, ukuqunjelwa, nohudo. (Okuhlobene: Izinto Ezimangazayo Ezonakalisa Ukugaya Kwakho)

Abantu abanezitho zangasese zangasese banamathuba amaningi okuthola isisu esibuhlungu ngemva kokujima (noma ngesikhathi) kunalabo abazalwa nepipi; ama-hormone kungenzeka abe necala. "Ezigulini ezingu-25,000 esizibona unyaka ngamunye, amaphesenti angu-60 ngabesifazane, futhi adlula amadoda ekuxilongweni kwezifo ezisebenzayo ze-GI, njenge-bowel syndrome ecasulayo," kusho i-gastroenterologist u-J. Thomas LaMont, MD, uprofesa wezokwelapha e-Harvard Medical School. . "Ukuzivocavoca, ikakhulukazi ukugijima, kuvame ukuveza izimpawu." Futhi yize ukucindezeleka kwamathumbu kungeyona ingozi yezempilo, izimpawu ezihlazisayo zingavimbela abagulayo ukuthi bathole usizo futhi zibadikibalise ekuzivocavoca ngokuphelele.

Ngakho-ke, uma uzithola uzibuza, "kungani isisu sami sibuhlungu ngemuva kokuzivocavoca," nakhu okumele ukwazi: Lapho uqala ukuzivocavoca umzimba, imisipha oncike kuyo kakhulu (isb. Ama-quads akho ngesikhathi sokugijima) ancintisana nawo izitho zakho zangaphakathi zegazi. Izitho zakho zidinga igazi ukuze kugaywe ukudla; imisipha yakho iyakudinga ukuthola amandla njengoba uzivocavoca umzimba. (ICYMI, nanku umehluko wangempela phakathi kwamandla emisipha nokuqina kwemisipha.) Ngenxa yokuthi amandla wamandla we-quads akho makhulu, izitho zakho ziyalahleka futhi umzimba wakho uqondisa iningi lokugeleza kwegazi lize liye emilenzeni yakho. Ngokulandelayo, isistimu yamathumbu isala nezinsiza ezimbalwa ongagaya ngazo ukudla namanzi owake wawathatha ngaphambi noma phakathi nokujima kwakho.

Yingakho, ngisho nangemizuzu engu-20 nje, ungase uqale ukuzizwa unesicanucanu phakathi nokujima kwakho. "Abanye abantu bangazivocavoca ngokunethezeka ngemva kokudla ukudla okunethezekile imizuzu engu-15 ngaphambi kokujima. Abanye abakwazi ukudla noma yini phakathi namahora amabili noma bazozizwa bequnjelwe futhi bevilapha," kusho uBob Murray, Ph.D., umsunguli weSports Science Insights. , iqembu lokubonisana eligxile kwezokuzivocavoca kwezesayensi nezemidlalo eFox River Grove, e-Illinois.

Izimbangela Ezingaba Khona - Nezixazululo - Zobuhlungu Besisu Ngesikhathi Nangemuva Kokuzivocavoca

Bheka ezinye zezinto okucatshangwa ukuthi zandisa amathuba okuba nesicanucanu nezindlela ongagwema ngazo lo muzwa omubi (futhi uzibuze kaninginingi ukuthi, "kungani isisu sami sibuhlungu ngemuva kokuzivocavoca?") Ngokuzayo.

Imithi

Nakuba kubalulekile ngaso sonke isikhathi ukuthatha isilinganiso esinconywayo sanoma yimuphi umuthi, qaphela kakhulu ukuphuza kwakho imithi elwa nokuvuvukala; amanani amaningi ngokweqile e-ibuprofen noma i-naproxen angadala isicanucanu, kusho uDaphne Scott, MD, udokotela oyinhloko wezokwelapha kwezemidlalo esibhedlela seSpecial for Surgery eNew York City. Ngakho-ke yize kungakulinga ukugcoba ubuhlungu bamadolo akho nge-OTC anti-inflammatories ukukudlulisa kulolo vivinyo olunzima, okunye okuningi kungakushiya uzizwa ugula.

Okufanele ngikwenze: Ungalokothi uthathe okungaphezu kokunconywa ebhokisini noma kunalokho okunqunywe udokotela wakho. Futhi uma uthatha i-anti-inflammatory, yenza kanjalo ngemva kokuzivocavoca. (Futhi udle okukodwa kwalokhu kudla okungu-15 okulwa nokuvuvukala kwe-pain-tamer yemvelo.)

Izinga Lokuqina

Ngokumangazayo, isicanucanu esenziwe ukuzivocavoca singenzeka nganoma yisiphi isivinini nangasiphi isisindo. UDkt. Scott uthi ukuvivinya umzimba ngamandla kungakhuphula amathuba okuba ube nesicanucanu ngesikhathi sokuzivocavoca ngenxa yeqiniso lokuthi lapho usebenza kanzima, kulapho ucela kakhulu umzimba wakho; Nokho, isicanucanu singenzeka kunoma yiliphi izinga lokuqina. "Lokhu kucatshangwa ukuthi kungenxa yezinga lesimo," esho, kodwa imizwa nokukhathazeka kudlala indima enkulu futhi. "Uma ucindezelekile noma ujabulile ngomncintiswano. Uma uzama ukuzivocavoca umzimba okusha noma ukuzivocavoca umzimba okusha, injabulo yenjabulo ingakwenza ube nesicanucanu ngesikhathi noma isisu esibuhlungu ngemuva kokuzivocavoca."

Okufanele ngikwenze: Ejimini? Nciphisa isivinini noma ukumelana kwakho kuze kube yilapho umuzwa wehla - imvamisa ngokushesha ngemuva kokunciphisa ijubane noma uyeke ukunyakaza, kusho uDkt. Ekilasini? UDkt. Scott uncoma ukumane uhlehle, wehlise ijubane, futhi ujoyine iqembu uma usuzizwa ungcono. Yeka ukuncintisana ngaphakathi nawe; uma ugula, akekho ophumelelayo.

Izinga Lokuqina

Yize kunengqondo ukucabanga ukuthi isicanucanu esibangelwa ukuzivocavoca singenzeka uma oqalayo ephusha i-themselvestoo kanzima, ngokushesha okukhulu, konke lokhu akubandlululi kunoma yiliphi izinga lekhono. Eqinisweni, ukucindezeleka kwe-GI kujwayelekile phakathi kwabasubathi abakhuthazelayo njengabagijimi be-marathon noma abagibeli bamabhayisikili abangahamba ibanga elide - abanye babasubathi “abasesimweni” kakhulu emhlabeni. Ucwaningo olulodwa olushicilelwe kumagazini Ukulangazelela ukudla izihloko ezihloliwe zobulili obuhlukene namazinga okuziphatha, okubacela ukuthi bazile ukudla, badle ngaphambi kwesikhathi, noma badle ngokuqondile ngemva kokuzivocavoca futhi bathola ukuthi ukudla okudliwayo kanye nezinga lokuqina kuthinte isicanucanu ngesikhathi sokujima, kodwa izinga lobulili nesimo sokuziphatha akuzange kwenzeke. "Ukuqeqeshwa akuzange kunciphise isicanucanu esibangelwa ukuvivinya umzimba," kubika abacwaningi.

Okufanele ngikwenze: Qhubeka ngezinga lakho lokufaneleka ngezigaba. Ungazami ikilasi le-kickboxing elisezingeni lochwepheshe uma ungakaze uzame indlela ngaphambilini. Akunamahloni ukuqala phansi — kuphela phezulu ukusuka lapho!

Ukuphela kwamanzi emzimbeni

Ngesikhathi sokuzivocavoca, igazi ligeleza lisuke emathunjini akho, libuyele emisipheni emikhulu yokusebenza. Inkinga ukuthi ukungabi namanzi amaningi okwanele kuthinta umthamo wokumpompa igazi emzimbeni wakho, okungakhuphula lokho kucindezeleka kwe-GI kanye nokunganyakazi kwamathumbu - lokho kuqaqanjelwa yisisu ngemuva kokuzivocavoca umzimba - okukhulunywe ngenhla.

Okufanele ngikwenze: Le mpendulo iqondile njengoba ithola: phuza amanzi amaningi, kaningi. Futhi hhayi nje lapho uzivocavoca umzimba: "Yazi i-hydration yakho isonto lonke." (Kuhlobene: Amabhodlela Amanzi Angcono Kakhulu ayi-16 Okuzivocavoca, Ukuqwala Izintaba, kanye Nokuphuza Kwansuku zonke)

Ukudla

Mhlawumbe omunye wabadlali abakhulu kunabo bonke emdlalweni wokuzivocavoca-isicanucanu ukudla kwakho. Ukudla isidlo esikhulu nokuya ekhempini ebhuthini kungekudala ngemuva kuyindlela elula ebonakalayo yokuphathwa yisisu ngemuva kokuzivocavoca. Kodwa-ke, uDkt. Scott uthi ukweqa ukudla noma ukungadli ibhalansi esuthisayo yamaprotheni nama-carbs nakho kungadlala indima. Ukugcwala kakhulu futhi isisu sakho ngeke sibe nesikhathi esanele sokugaya kahle. Ulambile? Isisu esingenalutho siyoba namanzi akho ashibilika azungeze esiswini sakho enza amagagasi. Kungase kuthathe isikhathi ukufunda ukuthi yini elungele isisu sakho, njengoba kuhlukile kuwo wonke umuntu. (Okuhlobene: Ukudla Okuhamba Phambili Okudliwa Ngaphambi Nangemva Kokuzivocavoca)

Okufanele ngikwenze: Hlola imikhuba yakho yokudla ngaphambi, ngesikhathi, nangemuva kokuzivocavoca. Uma ngokuvamile ungadli isikhathi eside ngaphambi kokujima, zama ukudla okulula emizuzwini engu-30 kuya ehoreni ngaphambili, kusho uDkt. Scott. Ngakolunye uhlangothi, uma ujwayele ukudla kakhulu ngaphambi kokuzivocavoca, zama ukunciphisa inani lokudla bese ukubuyisela ngamafutha amancane anempilo, ama-carbs, kanye namaprotheni njengamantongomane noma ibhotela le-nut esiqeshini sesinkwa, uthi.

AmaHormone

Ujwayele izinguquko ezinhle zehomoni ezenzeka ngokuvivinya umzimba (ama-endorphin amaningi! I-cortisol encane!). Kepha uDkt.Scott uthi kunemibono eminingi ehlukahlukene yokuthi ama-hormone angazithinta kanjani izimpawu ze-GI ezifana nesicanucanu ngesikhathi sokuzivocavoca. "Omunye umcabango ngukuthi ama-hormone akhishwa ebuchosheni futhi aholele ekukhishweni kwama-catecholamines (ama-hormone akhishwa yizinhlayiya ze-adrenal), ezingadala ukubambezeleka kokukhipha isisu," usho kanje.

Okufanele ngikwenze: Thatha isikhashana uma uzizwa unesicanucanu ngesikhathi sokujima, bese ujoyina igeyimu uma uzizwa ungcono. Usengazamukela lezi zinzuzo zempilo yengqondo zokuzivocavoca umzimba.

Ungabhekana Kanjani Nobuhlungu Besisu Ngemva Kokuzivocavoca

Okubalulekile wukwazi ukuthi yimiphi imiphumela engemihle efanele ukuhambisana nomsebenzi wakho wokuqina owuthandayo futhi uzijwayeze lawa masu ahlakaniphile ukuze unciphise.

Izinkinga Zesisu zabagijimi

• Ukuqunjelwa esiswini
• Uhudo
• Imithungo eseceleni

Konke lokho kugxoba i-pavement-pounding kuxhumanisa umgudu wamathumbu nokuqukethwe kwawo, kubangele izinkinga eziphansi ze-GI. Ucwaningo oluningi luye lwathola ukuthi cishe amaphesenti angu-50 abagijimi bebanga elide babika izinkinga ezinjengokubhoboza kanye nesifo sohudo ngesikhathi somcimbi. Izitishi ezisemaceleni (ezahlukahluka noma kuphi ukusuka kwesikhunkuzi esifiphele kuya ezinhlungwini ezibukhali zokugwaza ohlangothini lwesisu sakho) zibangelwa ingxenye "amandla adonsela phansi nokunyakaza kwemvelo kokugijima, okucindezela izicubu ezihlangene esiswini," kusho uMurray. (Okuhlobene: I-Yoga Easy Poses Engasiza Nge-Digestion)

Yilungise ngokushesha:Ukuqondisa kabusha igazi emathunjini akho, yehlisa ijubane lakho kuze kube yilapho izinga lokushaya kwenhliziyo yakho lehle laya ezingeni elinethezekile. Ukuze uthole izithungo eziseceleni, shintsha unyawo lwakho, yehlisa ijubane, noma usonte i-torso yakho ngobumnene ubheke ohlangothini olubhekene ne-ache yakho ehlangothini. Isimo esiphuthumayo sangempela? Thola iPorta-Potty eseduzane noma isihlahla esikhulu. Ngeke ube owokuqala noma owokugcina ukwenza kanjalo, themba.

Kuvimbele:

• Hlanganisa amanzi. Phuza ama-ounces angu-4-6 oketshezi njalo ngemizuzu engu-15 kuya kwengu-20 phakathi nokujima kwakho, ukushintshanisa amanzi neziphuzo zezemidlalo izikhathi ezinde ukuze ugcwalise ama-electrolyte, kusho u-Ilana Katz, R.D., isazi sokudla kwezemidlalo e-Atlanta.
• Umsele wesoda. I-Cola kwesinye isikhathi isetshenziswa njengesiphuzo sangaphambi komjaho ngenxa yemiphumela evuselelayo ye-caffeine noshukela wayo. Kodwa amabhamuza omoya ane-carbonated abangela ukuqunjelwa, kusho uKatz.
• Gwema amafutha. Ukudla okunamafutha kwe-Nix usuku lonke ngaphambi kokuzivocavoca okukhulu ngoba amafutha ne-fiber kugaywa kancane kancane kune-carbs noma amaprotheni. Futhi, ukudla okuqukethe i-lactose (ubisi), i-sorbitol (inhlaka engenashukela), ne-caffeine kuvuselela ipheshana le-GI. Zigweme ziqale amahora amane ngaphambi kokuthi ugijime, kusho uKevin Burroughs, M.D., udokotela wezemidlalo e-Concord, North Carolina.

Izinkinga Zesisu Zebhayisikili

• I-Acid reflux
• Ukugaya ukudla

Kuze kube ngamaphesenti angama-67 abasubathi bathola i-acid reflux, uma kuqhathaniswa namaphesenti ayi-10 wabantu bonke, ngokusho kocwaningo lwasePoland. Kuvamile kubagibeli bamabhayisikili ngenxa yokuma kwabo okuya phambili, okwandisa ingcindezi esiswini futhi okungaqondisa isisu i-asidi esiswini, kusho uCarol L. Otis, MD, udokotela wezemidlalo ePortland, e-Oregon. (Okuhlobene: Kungani Uthola Isilungulela Lapho Uzivocavoca)

Yilungise ngokushesha:Shintsha indawo yakho ukuze uhlale uqonde ngaphezulu kwesihlalo. Uma kungenzeka, thatha ikhefu elincane phakathi nohambo lwakho futhi uhambe imizuzu embalwa. Yeka ukudla nokuphuza kuze kuphele izimpawu.

Kuvimbele:

• Yiba nomdlandla. Ngaphambi kokuthi ufike emgwaqeni, cabanga ukuthatha i-OTC antacid, efana neMaalox noma iMylanta, ikakhulukazi uma ujwayele ukukhipha i-reflux. "Umuthi uvikela umqala ngengubo emincane, unciphise ukusha uma unezinkinga ze-reflux ngenkathi uhamba ngebhayisikili," kusho uDkt Otis.
• Phelelisa ukuma kwakho. Ukugcina umhlane wakho ongaphezulu uyisicaba esikhundleni sokuzingela izibambo zakho kunciphisa ingcindezi ku-abs wakho, kusho uDkt Burroughs. Futhi qiniseka ukuthi isihlalo sakho silungisiwe ukuphakama kwakho: Ukuphakama kakhulu noma okuphansi kakhulu kuzokuguqula ukuma kwakho, kukhuphule ukungezwani esiswini, okuholele ku-reflux.
• Yidla kancane. Amabha wamandla nokudla okufanayo kwenza ukudla okulula okulula ngenkathi uhamba ngebhayisikili, kodwa amanye amabhayisikili aluma ngaphezu kwalokho izisu zawo ezingakwazi ukukuphatha kahle. Ukugibela okungaphansi kwehora, yeqa ukudla okulula. Ngaphezu kwemizuzu engama-60? Sebenzisa ama-kilojoule angama-200 kuye kwangama-300 ama-carbs alula, njengeziphuzo zezemidlalo, ama-gel, nemigoqo, ngehora ngalinye ukusiza ukugcina izicubu zivutha. (Okuhlobene: Ingabe Kubi Ukudla Ibha Lamandla Nsuku Zonke?)

Izinkinga Zesisu Sababhukudi

• Ukuqunjelwa esiswini
• Ukubhodla
• Ukuqhakaza
• Isicanucanu

"Abanye ababhukudi babamba umoya ngaphandle kokukhipha umoya ngenkathi ubuso babo bungaphansi kwamanzi. Lokhu kusho ukuthi uma bephendula amakhanda abo ukuthi baphefumule, kufanele bakhiphe bese behogela ngasikhathi sinye, okwenza badonse bagwinye umoya namanzi," kusho uMike. UNorman, ongumsunguli weChicago Endurance Sports, oqeqesha ababhukudi nabathathu. Isisu esigcwele umoya singaholela ekuqunjelweni; ukumunca amanzi ngesikhathi sokubhukuda kwamanzi anosawoti kungadala ukucindezelwa esiswini.(Ngendlela, uma uhlala uqunjelwe, udinga ukwazi ngalesi sifo sokugaya ukudla.)

Yilungise ngokushesha:Ukuqunjelwa nokuqunjelwa okuningi kwenzeka ngesikhathi sokushaywa yisisu (phansi nesifuba), ngakho-ke flip emhlane wakho bese unciphisa ijubane kuze kudambe izinhlungu. Futhi, zama ukunyathela amanzi imizuzu embalwa ukuze ugcine umlomo wakho ungaphezulu, kusikisela uNorman.

Kuvimbele:

• Phefumula kangcono. Inqubo efanele ikusiza ukuthi ufinyelele i-oxygen ngomzamo omncane. Ungakwazi ukugwema amagagasi - kanye nezimbangi zakho - ngokufunda ukuphefumula nhlangothi zombili. Uma uvula ikhanda lakho ukuze uphefumule, zama ukubheka ngaphansi kwekhwapha lakho, hhayi phambili, ukuze ugweme ukuthola amanzi ngomlomo. Khipha umoya kancane ngomlomo wakho lapho ubuyisela ubuso bakho emanzini.
• Gqoka ikepisi. Emanzini okubhukuda avulekile, amanzi ashisayo, abandayo angabangela ukuphazamiseka kwengqondo kanye nesicanucanu. Ukusebenzisa ikepisi lokubhukuda noma okokufaka ezindlebeni kungasiza ngezinkinga zebhalansi.

Izinkinga Zokuqeqesha Amandla Esisu

• I-Acid reflux
• Ukugaya ukudla

"Ukubeka phansi ukuze uphakamise isisindo ngenkathi ubambe umoya wakho, okuvame ukwenziwa abantu ngesikhathi sokuqeqeshwa kwamandla, kwandisa ingcindezi kokuqukethwe yisisu futhi kungaphoqa i-asidi ukuthi ifinyelele emqaleni," kusho uDkt Otis. Lokho kuholela ekuguleni kwenhliziyo nasekugayeni. Eqinisweni, abantu abaphakamisa izinsimbi babhekana ne-reflux eyengeziwe kunalabo abenza eminye imidlalo, ngisho nokuhamba ngebhayisikili, ngokusho kocwaningo olushicilelwe kulo magazini Imithi & Isayensi Kwezemidlalo Nokuzivocavoca. (Kuhlobene: Lezi zindaba Zokufaneleka Zizokukhuthaza Ukuba Uqale Ukuphakamisa Izisindo Ezisindayo)

Yilungise ngokushesha:Gcoba i-antacid phakathi nokujima. Amanzi okuphuza azosiza nokugeza i-asidi eningizimu.

Kuvimbele:

• Gxila efomini. Zijwayeze ukukhipha umoya njengoba uvumelanisa imisipha yakho nokuphakamisa isisindo nokuhogela njengoba ukhipha i-rep ngayinye.
• Lala esitsheni. Ukuphakamisa ikhanda lakho phezu kwemicamelo emibili lapho uyolala ebusuku kukhuthaza i-asidi ukuthi ihlale esiswini. (Namathela ngomcamelo owodwa uma ujwayele ukuba nezinkinga zasemuva.)
• Yidla kusenesikhathi. Kwabanye abantu, isidlo sakusihlwa sayizolo ebusuku singase sibonakale njengesilungulela kusasa ekuseni sokujima. Ukugaya kuyancipha ngesikhathi sokulala, ngakho-ke kungcono ukudla isidlo sakusihlwa amahora amane noma ngaphezulu ngaphambi kokulala.
• Gwema ukudla okuvusa inkanuko. Nciphisa ama-reflux aggravators, afana noshokoledi, ama-citrus, ikhofi, i-peppermint, no-anyanisi.

Ngabe Usenayo I-Ache Yesisu Ngemuva Kokusebenza? Zama Lezi Zinsizwa Zesisu Semvelo

Lawa makhambi angasiza ekuqedeni ukucasula kwesisu okuvuselelwa. Ungabathola beyifomu le-capsule esitolo sakho sokudla sezempilo, kepha indlela elula yokuthola umthamo wakho wansuku zonke ukuwaphuza ngetiye.

• Okwegesi nokuphuza isilungulela: Zama i-chamomile. Lesi siphuzo sangaphambi kwesikhathi sokulala singase sibe ukulwa nokuvuvukala okunamandla. Inkomishi yetiye le-chamomile isetshenziselwa ukuthambisa nokuthulisa wonke umgudu wokugaya ukudla.
• Okwesicanucanu: Zama ujinja. Ujinja kukholakala ukuthi uhlalisa isisu ngokucindezela ukucindezela kwesisu nokusiza ukugaya.
• Ngezikhukhula nohudo: Zama i-peppermint. I-Peppermint ine-menthol, engasiza ukulawula ukuqhuma kwemisipha okuholela ezinkingeni kanye nesidingo esiphuthumayo sokuya endlini yangasese.

Buyekeza kwe-