Izinqola Zomgijimi Zishaya Ngesikhathi Nokusebenza Ngemva
Ingabe unezinkinga ngezihlalo ezivulekile noma isifo sohudo ngesikhathi noma emva kokuzivocavoca? Lokhu kuvamile kangangokuba kunegama elihle, izintambo zomgijimi. Ukuhamba nokugijima kuyimisebenzi emihle yokulondoloza ukunyakaza kwesiguli njalo. Lena yinye inkolelo yokuthi kungani kukhona ukuhla kwesifo somdlavuza wekoloni phakathi kwalabo abahamba futhi bagijima. Noma kunjalo, bangase babe nento eningi kakhulu.
Awusiye Owodwa onesifo sohudo esihlobene nokuzivocavoca
Amaphesenti angaba ngu-20 ukuya kwangu-50 abagijimi bamakhilomitha anezintambo zomgijimi, enezinhlobonhlobo zezimpawu ezivela ekugumbeni nasezinhlungwini ezibhebhethekisa izidakamizwa kanye nesifo sohudo ngesikhathi noma ngemva kokuzivocavoca. Abahambahamba, ikakhulukazi labo abahamba ngenhliziyo ephakeme, bangathola umphumela ofanayo.
Izimbangela Zezinqola Zomgijimi
Isizathu esisodwa sokukhulelwa kwesisu sokuzivocavoca asizange sichazwe ngokucacile. Izintambo zomgijimi zingabangelwa izici ezahlukene kubantu abahlukene. Enye inkolelo ukuthi ukuxhuma okulula nokuphansi komzimba kubangela amathumbu. Ukugeleza kwegazi kuya emathunjini kuhanjiswa emilenzeni yakho ngenkathi uhamba nokugijima futhi okungase kube nomthelela ekwehleni nasekuhuleni.
Isifo esithathelanayo esiyisifo sofuba singase sibonakale ngokucindezeleka okwengeziwe kokuzivocavoca. Ukwehla kwamanzi emigwaqeni emide nokugijima kungabangela nokuhuda. I-Lactose ukungabekezelelani imiphumela ingase ithuthukiswe yilo msebenzi.
Izimpawu Zokuzivocavoca Ezihlobene Nokuzivocavoca
Ungathola noma yikuphi kwalokhu: ukuchoboza, isicashu, i-flatulence, noma isifo sohudo ngesikhathi noma emva kokuzivocavoca kwakho. Kungabangela ukuhlukunyezwa okubuhlungu kanye nesidingo esiphuthumayo kakhulu sokuchasisa.
Indlela Yokuvimbela Ukuhuda Kwesifo Esihlobene Nokuzivocavoca Nama-Loose Stools
- Gwema ukudla amahora amabili ngaphambi kokuzivocavoca kwakho. Ukutholakala kokudla esiswini sakho kungenza izinto zibe zimbi nakakhulu noma zisuse izimpawu.
- Gwema i-caffeine nezikhukhula ezifudumele ngoba zingasheshisa ukuhamba kwezinsalela emathunjini.
- Nciphisa imikhiqizo yobisi noma usebenzise i-Lactaid uma ujabulela imikhiqizo yobisi, ikakhulukazi uma wazi ukuthi une-lactose-engavumiyo.
- Nciphisa ukudla okuphezulu-fiber ezinsukwini ngaphambi komncintiswano omude. Londoloza ubhontshisi kanye ne-roughage ukuze uthole ukudla okunempilo esikhathini esizayo.
- Gwema noma yikuphi ukudla okunye owaziyo okukhiqiza i-flatulence noma izihlalo ezivulekile kuwe. Kukhona okunye okuvamile, kodwa amanye angase aqondile kuwe.
- Phuza amaningi amanzi. Kungcono ukuphuza ama-ounces angu-16. kwamanzi ngehora ngaphambi kokuzivocavoca kwakho, enikeza isikhathi esiningi sokuphuza amanzi. Ngale ndlela uzoqala kahle-hydrated kodwa ngaphandle kokukhiqiza umchamo ngokweqile uma uhamba. Phuza ama-ounces angu-8 njalo emaminithi angu-15 ngenkathi uhamba, ugijima, noma usebenza.
- Yazi imikhuba yakho yezinyosi bese uzama ukuhlela ukusebenza kwakho ngokushesha ngemva kokuhamba kwesikhathi sakho sokuhamba kwesisu. Ungase ufune ukuqala ukugcina amanothi uma ungakaqapheli ngaphambili lokhu.
- Sebenzisa amathiphu okudla okuphansi okusalayo ngosuku ngaphambi komncintiswano noma ukuhamba okude. Lokhu kugxila ekudleni okuncane e-fibre njengemikhiqizo eminkwa emhlophe, amazambane ngaphandle kwesikhumba, amaqanda, i-pasta, ilayisi elimhlophe, inyama elithambile, nezithelo eziphekiwe noma eziphekwe kahle ngaphandle kwembewu noma amapelisi.
- Uma zonke ezinye izinyathelo zokuphepha zingaphumeleli, izinhlanga noma ukuhamba okukhethekile lapho wazi khona izindlu zangasese ngeke zitholakale kalula, sebenzisa umkhiqizo wokulwa nesifo sohudo onjenge-Imodium. Ucwaningo luye lwabonisa lokhu kuncishisa inkinga ngamaphesenti angu-70 ama-triathlet ajwayele ukudoba umzimba. Ochwepheshe baqinisekisa ukuthi i-imodium iphephile.
- Yakha imigwaqo yakho yokuhamba nokugijima ukufaka isitimela sokuphumula ngesikhathi lapho uhudo ehlasela khona. Uma uhlakulela ukuphuthuma isigamu sehora kuhamba noma ugijima, hlela umzila wakho ngokufanele.
- Yilungele ukuthi yini ongayenza uma kungekho izindlu zangasese ezitholakalayo. Awufuni ukuphela ukuboshwa ngenxa yokungcola okungcolile noma inkinga yomphakathi.
- Yiba ne-medical check-up ye-syndrome eyathukuthela futhi uvuleke ekuxoxiseni inkinga yakho nomhlinzeki wakho wezokwelapha. Nakuba le mininingwane ingase ibe namahloni, uzothola ukuxilongwa okuhle ngokunikeza umlando ogcwele futhi ongenamphutha. Gcina amanothi kuziqephu zakho zezintambo zomgijimi ukuze ube nedatha enhle ukunikeza udokotela wakho.
Imithombo:
> Ku-GW. Ukukhathazeka Okuphansi Kwezinsikazi Ekukhuthazeleni Abagijimi. Imibiko Yamanje Yezemithi Yezemidlalo . 2009; 8 (2): 85-91. i-doi: 10.1249 / jsr.0b013e31819d6b7b.
> Oliveira EPD, i-Burini RC. Umthelela wokuvivinya umzimba emaphethelweni emathunjini. Umbono wamanje emndenini wokunakekelwa kwemitholampilo nokunakekelwa kwemithi . 2009; 12 (5): 533-538. doi: 10.1097 / mco.0b013e32832e6776.