Ikakhulukazi uma uyisikhova sasebusuku, ukusa sekuvele kunzima ngokwanele. Ukuqala usuku ngesisu esikhukhumele futhi esinegesi akuyona ingxenye engcono kakhulu yokuvuka. Eminye yemikhuba yakho yasebusuku, okuhlanganisa nophudingi noma ingilazi yewayini, ingase ibe necala ngalowo muzwa ongacacile.
Ukuqunjelwa ngezikhathi ezithile ekuseni kungaba umphumela wendlela yokuphila ngayizolo noma ebusuku. Lokhu kungaholela ekuqunjweni noma egesini, noma ngisho nokuqunjelwa kanye nokugcinwa koketshezi.
Izimbangela
Ukuvuka ngesisu esivuvukele kungaba nemvelaphi elula engalungiswa ngokushintsha imikhuba embalwa. Abantu abaningi benza enye yalezi zimbangela ngaphambi kokulala.
udle okuthile ngayizolo
Ukudla ukudla okungalungile ngaphambi kokulala ngokuvamile kuyisizathu sokuthi uvuke uzizwa uqunjelwe.
Abaningi bethu bathanda ukuzijabulisa okumnandi ngemva kwesidlo sakusihlwa, kodwa lokhu kungase kungabi isinqumo esingcono kakhulu sohlelo lwakho lokugaya ukudla. Ushukela omningi ungabangela ukuqunjelwa kwabanye abantu, kodwa izinhlansi zokufakelwa (i-aspartame, i-sucralose) ingaba yinkinga nakakhulu. Uma zidliwa kakhulu, lezi zingabangela ukuphazamiseka kokugaya ukudla, okuhlanganisa ukuqunjelwa, igesi, ngisho nesifo sohudo.
udle ukudla nge sodium ephezulu ngaphambi kokulala nakho kungabangela umzimba wakho ukuthi ugcine amanzi amaningi, okubangela ukuqunjelwa ngakusasa ekuseni. Amadiphu, ama-popcorn, nesoso yesoya kungukudla okumbalwa nje okungadala ukuqunjelwa okungafuneki ngisho namahora ngemuva kokuthi ukudlile.
Isixazululo ukufaka izithelo nemifino okunothe nge-potassium ekudleni kwakho kwasekuseni. Ubhanana, ikhabe namazambane kugcwele i-potassium futhi kungasiza ekupholiseni isisu. I-asparagus, ikhukhamba, nesilimo esidliwayo esinamagatsha anamanzi nakho kungaba usizo.
Futhi, gwema ukudla kwasekuseni okune-carb ephezulu uma uvuka nokuphatheka kabi. Izinkwa, okusanhlamvu, namakhekhe angenza amathumbu akho azizwe eqinile futhi equmbile, ikakhulukazi uma ukuhlanganisa nokudla okune-lactose ephezulu, njengoshizi noma ukhilimu.
Ukucindezeleka
Wonke umuntu ubhekana nezikhathi ezicindezelayo ngesinye isikhathi, kodwa lokhu kungase kuthinte amathumbu futhi kuholele ekuqhumeni kokuqala ekuseni, ikakhulukazi uma sihlala sihlushwa ukukhathazeka.
Nakuba ukulungisa ukudla kungase kube usizo, zikhona ezinye izindlela zokulwa nokucindezeleka nokuzolalisa umzimba. Mhlawumbe sidinga ukulala okungcono nokuzilolonga. Noma kungase kudingeke sishintshe imikhuba yokudla noma ukuphuza utshwala. Lezi zonke izixazululo ezahlukene ezingase zibe usizo.
Phuza utshwala
Utshwala bungesinye isici esivamile uma kukhulunywa ngokuqunjelwa. Uma uphuza ingilazi yewayini (noma amabili) ngaphambi kokulala, utshwala buthathwa yisisu namathumbu amancane futhi kungabangela ukuvuvukala. Ngakusasa ekuseni, lokhu kuvuvukala okubangelwa utshwala kungase kuvezwe njengokuvuvukala kwesisu okungafunwa.
Awudingi ukuqeda ngokuphelele ingilazi yakho yewayini kusihlwa, kodwa kungcono ukuzikhawulela esiphuzweni esisodwa kusihlwa. Futhi, zama ukujabulela isiphuzo sakho ngokushesha ngangokunokwenzeka, ukuze unikeze umzimba wakho isikhathi esanele sokusigaya, futhi uqiniseke ukuthi ufaka amanzi ngaphambi nangemuva.
Ukudla ngokushesha ngaphambi kokulala
Isikhathi sokudla sibaluleke njengezithako. Ungase ufune ukulala ngemva nje kwesidlo sakusihlwa, kodwa isisu sakho singase singaluthandi lolo hlelo. Umzimba wakho udinga isikhathi sokugaya, ngakho ukudla kamuva ebusuku kungabangela izinkinga ezifana nokuqunjelwa noma isilungulela.
Awukho umthetho oqinile futhi osheshayo uma kuziwa ekudleni amafasitela – uhlelo lokugaya ukudla kwawo wonke umuntu luhlukile. Kodwa mhlawumbe kungcono ukudla okungenani amahora amabili kuya kwamathathu ngaphambi kokulala ukuqinisekisa ukulala okunethezekile kanye nokusa okungaqunjelwa.
Umjikelezo wokuya esikhathini
Abantu abasesikhathini bavame ukuzwa ukuqunjelwa kanye negesi ezindaweni ezithile emjikelezweni wokuya esikhathini wanyanga zonke. Umjikelezo wokuya esikhathini uvame ukuba yizinsuku ezingama-24 kuya kwezingama-38, ukuya esikhathini kuthatha izinsuku ezintathu kuya kweziyisihlanu lapho ulwelwesi lwesibeletho luchithiwe. Umjikelezo wokuya esikhathini ungandisa izimpawu ze-bowel syndrome ecasulayo, engabangela ukuqunjelwa kanye negesi ngesikhathi sokuya esikhathini.
I-PMS iyiqembu lezimpawu eziqala cishe isonto ngaphambi kokuba umuntu aqale ukuya esikhathini. Ukuqunjelwa okwengeziwe kwesisu kanye negesi nakho kungenzeka ngesikhathi se-PMS.
Ukungaphuzi amanzi anele
Umzimba wakho uhlakaniphe kunalokho okungenzeka ukuthi ucabanga. Zonke izingxenye zesistimu yakho zidinga amanzi ukuze zisebenze kahle, futhi umzimba wakho muhle ekulinganiseni inani lamanzi angenayo naphumayo.
Uhlala ulahlekelwa uketshezi ngokuphefumula, ukujuluka, kanye (kunjalo) nokuchama. Kodwa lapho umzimba wakho ungenawo amanzi anele okulinganisa inani elilahlekelwayo, uqala ukugcina amanzi ohlelweni lwawo (yingakho ungaya endlini yokugezela kancane). Ngakho-ke, uma ungaphuzi ngokwanele phakathi nosuku, ungase uzwe imiphumela esiswini sakho ngakusasa ekuseni.
Ukuqapha umchamo wakho kuyindlela enhle yokubona ukuthi unamanzi ngokwanele yini. Okufanelekile ukuchama umbala ophuzi wotshani obukhanyayo. Okuphuzi okumnyama kuwuphawu oluhle lokuthi awutholi uketshezi olwanele.
Ukungazivocavoci ngokwanele
Ukuthatha ikhefu ekuzilolongeni kungaba esinye isizathu sokuthi uvuke uqunjelwe. Ukuzivocavoca kuyingxenye yendlela yokuphila enempilo iyonke futhi kungasiza ukukhuthaza umsoco ofanele kanye nokugeleza kwamanzi.
Nakuba ingakwazi, ngokwayo, ukulungisa ukuqunjelwa, ingasiza ukugcina isistimu yakho isebenza kahle kakhulu kuyilapho isiza ngokomzimba ukunyakazisa igesi ukuze kudambise umgudu wokugaya ukudla.
Khomba ukuthola okungenani imizuzu engu-150 yomsebenzi wenhliziyo nemithambo yegazi olinganiselayo isonto ngalinye, njengoba kunconywe i-World Health Organization. Umsebenzi omaphakathi ungabandakanya ukuhamba, ukugibela izintaba, noma ukugijima.
Ukuzwela ukudla, ukungabekezelelani kanye nokungezwani komzimba nokudla
Ukuzwela kokudla kwenzeka lapho umzimba ungakwazi ukucubungula izinto ezithile. Uma sidla ukudla okuqukethe le nto, ukusabela kokuzivikela komzimba kuyaqala okuveza izimpawu kodwa okungabeki impilo engozini (njengoba kungase kube njalo ukungezwani komzimba).
Izinto ezivamile ezingabangela ukungezwani kokudla nokungabekezelelani i-gluten ne-lactose. I-allergies yokudla ingahluka kusuka kokuncane kuya kokusongela impilo. Into etholakala ekudleni esingezwani nayo idala ukusabela kwamasosha omzimba okubangela izimpawu, okuhlanganisa ukuvuvukala.
Ukwaliwa ukudla okuvamile kuhlanganisa amaqanda, ubisi neminye imikhiqizo yobisi, noma amantongomane esihlahla.
Kungani sinegesi lapho sivuka?
Ngenkathi silele kune-autonomous control ku-anal sphincter. Lokhu kuvimbela ukuphuma kwendle lapho silala. Futhi ilawula nokukhishwa kwamagesi. Ngakho-ke, kungenzeka ukuthi sizodlula igesi kuphela lapho siphinde sathola ukulawula okuqaphelayo kwe-sphincter ekushintsheleni ekuphaphameni.
Mancane amathuba okuthi sidlulise igesi ngesikhathi silele. Lokhu singakwenza lapho siphaphama, kodwa kafushane, esimweni sesikhashana sokwazi. I-rectum izwela kakhulu: ingazwakala uma ingxenye engezansi yekholoni ye-sigmoid (ebizwa ngokuthi i-rectal vault) iqukethe umoya, indle, noma uketshezi.
Lokhu kuqwashisa kuyaphela lapho silele, kodwa uma sibuyela ekuqwashiseni, siphinde siqaphele le mizwa futhi siphendule izidingo zomzimba. Lokhu kuhlanganisa isidingo sokudlula igesi, okubonakala kwenzeka njalo lapho sivuka ekuseni.
Pho kungani sivame ukuba negesi lapho sivuka? Impendulo isobala: kufanele. Eqinisweni, ubusuku bonke, amagciwane anempilo asebenza emathunjini ethu ukuze asisize sigaye ukudla ayaqhubeka nokwenza umsebenzi wawo nokudala igesi. Njengoba le gesi yakha, singase singayidedeli kuyilapho isimiso sethu sezinzwa esizihambelayo sigcina ukuvaleka kwe-anal sphincter. Nokho, lapho siphaphama futhi siqaphela ukuthi kudingeka sidlule igesi, kumelwe nakanjani kwenziwe.
Ivolumu inkulu ngemva kobusuku bokugcwalisa igesi yekholoni futhi ingase inyuke ngokuqhubekayo nge-aerophagia. Ngakho-ke akumangalisi ukuthi kufanele siqhume phezulu ekuseni.
Ingabe singaba namagesi lapho silele?
Abantu bavamise ukuquleka ebuthongweni, nakuba ngokuvamile bengakwazi. Isayensi iphakamisa ukuthi ingcindezi kumisipha ye-anal sphincter iyashintshashintsha emijikelezweni usuku lonke. Lo msipha ukhululeka kakhulu ngesikhathi sokulala futhi ulawula ukuthi igesi ekhona emathunjini amakhulu iyakhululwa noma cha. Lo msipha ubuye uziphumulele izikhathi ezimbalwa ngehora ekuseni. Ngenxa yalokho, kuvamile ukudlulisa igesi ebusuku noma ekuseni.
Uma sifuna ukwehlisa igesi ebusuku, kuyasiza ukuqonda ukuthi iyini igesi, kungani abantu bedlula igesi, nokuthi yiziphi izici eziholela egesini eyeqile. Ngokwenza izinguquko endleleni yokuphila noma ukubhekana nezinkinga zempilo ezicashile, singakwazi ukwehlisa isizungu ekuseni noma ebusuku.
Kungase kubonakale sengathi unomoya omningi wasekuseni, kodwa ochwepheshe basikisela ukuthi lokho akulona iqiniso ngaso sonke isikhathi. Mancane amathuba okuthi sigwinye umoya ebuthongweni bethu, kodwa empeleni maningi amathuba okuthi sifefe kunalapho siphapheme. Lokhu kungase kuhlobene nesimo sokugayeka kokudla emzimbeni ngesikhathi ulele, nakuba sihlala singaqondi kahle.
Kungenzeka futhi ukuthi ihlobene nendlela i-anal sphincter yakho esebenza ngayo, izinga lakho lokuphumula, kanye nezingcindezi ezitholakala ngaphakathi kwe-rectum ezisisiza sikhiphe igesi nendle (indle). Izingcindezi ze-anal kanye ne-rectal ezihlotshaniswa ne-farting ne-stool ngezinye izikhathi zihlolwa ngokuhlolwa kwe-anorectal manometer, okuvame ukusetshenziselwa ukwelapha izinkinga zokuzikhulula ezinganeni.
I-sphincter ilawula ikhono lakho lokudlula igesi, elisekelwe ekukhalipheni okuthile nemilayezo evela ohlelweni lwezinzwa. eyodwa, okuthiwa i-coloanal reflex, isebenza uma u-fart ngoba ivumela kokubili i-anal sphincters yangaphakathi nangaphandle ukuba iphumule, ngokuphendula amagagasi okucindezela ku-rectum.
omunye, okuthiwa I-rectoanal inhibitory reflex, ivumela i-sphincter yangaphakathi ukuthi ikhululeke kodwa hhayi i-sphincter yangaphandle. Lokhu kusiza ukulawula ukuhamba kwegesi nokuphuma kwamathumbu.
Abantu ngokuvamile abalahlekelwa ukulawula amathumbu lapho belele ngaphandle uma kunesizathu sezokwelapha esicashile, kodwa igesi ngokwayo ingadlula. Ngakolunye uhlangothi, ukulala kuvimbela umsebenzi we-muscle ohilelekile kulezi zimpendulo, ngakho-ke abanye abantu bangase baqaphele ukuthi banegesi eminingi yasekuseni lapho bevuka.
Izikhumbuzi
Uma udokotela ekhipha inkinga yezokwelapha ewumsuka njengembangela yokuqunjelwa ekuseni, singakwazi ukusiza ukunciphisa ukuqunjelwa ekuseni ngezikhathi ezithile ngokushintsha kokudla kanye nendlela yokuphila. Ngokufanelekile, lezi zinguquko kufanele zisetshenziswe ngayizolo noma ebusuku ukuze singavuki sizizwa siqunjelwe.
Izinguquko zokudla
Ukudla okusanhlamvu okusanhlamvu okuningi nemifino e-cruciferous kungaholela ekuqunjelweni kwasekuseni, ikakhulukazi uma sidle lokhu kudla ngobusuku bangaphambilini. Ukudla ukudla okuncane usuku lonke nokugwema ukudla ngaphambi kokulala nakho kungasiza ekunciphiseni ukuqunjelwa kwesisu.
Ukunciphisa i-sodium kuye kwaboniswa kunciphisa ukuqunjelwa kwesisu. Ezinye izifundo zithole ukuthi ukuqunjelwa okuvela ekudleni okune-fiber ephezulu kungancishiswa ngokunciphisa ukudla okune-sodium ephezulu. Uma kusolwa ukungabekezelelani kokudla, kungase kube usizo ukugcina idayari yokudla ozoyixoxa nodokotela. Akunconywa ukuqeda izakhi ezibalulekile ngaphandle kokubonisana nodokotela kuqala.
Phuza itiye le-herbal
Ngaphezu kokwandisa umthamo wakho wamanzi, ukuphuza ama-herbal teas kungasiza ekudambiseni ukuvuvukala. Amakhambi alandelayo anganciphisa ukuvuvukala ngezikhathi ezithile:
- Anise
- I-Caraway
- I-Chamomile
- ICoriander
- Fennel
- I-Mint
- Ujinja
- Isi-Turmeric
Ama-enzyme wokugaya ukudla
Izithako ze-enzyme yokugaya zingasiza abanye abantu abangenawo ama-enzyme anele epheshaneni labo le-GI. Lawa ma-enzyme ngokuvamile asiza ukudiliza ukudla esikudlayo futhi akhiphe imisoco yakho. Ngaphandle kwabo, ukungondleki, ukuqunjelwa, neminye imiphumela emibi kungenzeka.
Uma sifisa ukwazi ngama-enzyme okugaya ukudla, sizokhuluma nodokotela kuqala. Uchwepheshe angasisiza sinqume ukuthi ukuvuvukala nezinye izimpawu kungase kuhlobane nokuntuleka kwama-enzyme futhi asincomele imikhiqizo efanele.
Ukuzivocavoca
Ukuvivinya umzimba njalo kungasiza ekuthuthukiseni ukugaya ukudla, ngaleyo ndlela kunciphise ingozi yokuqunjelwa. Nokho, ngisho nokuqhuma okuncane komsebenzi usuku lonke kungasiza.
Olunye ucwaningo oluncane lwathola ukuthi ukuhamba ngokushesha imizuzu eyi-10 kuye kweyi-15 ngemva kokudla kusize ukwehlisa ukuqunjelwa okungapheli kubahlanganyeli. Ngakho-ke kungase kube kuhle ukuhamba ngezinyawo imizuzu embalwa ngemva kwesidlo sakusihlwa. Ungakwazi ngisho nokuzigcina umatasa ngokuqoqa izitsha noma ukulungisa ukudla kwakusasa.