Izvo gumi nemaviri Zvikafu Zvakanakisa zveDumbu Rinogumbura

Zvemukati

• 1. Ginger Inogona Kubvisa Nausea uye Kurutsa
• 2. Chamomile Inogona Kuderedza Kurutsa uye Nyaradza Utumbo Kusagadzikana
• 3. Peppermint Inogona Kurerutsa Zviratidzo zveIrritable Bowel Syndrome
• 4. Licorice Inogona Kuderedza Kufungidzira uye May Inogona Kudzivirira Dumbu Dumbu
• 5. Flaxseed Inobvisa Kuzvimbirwa uye Dumbu Marwadzo
• 6.Papaya Inogona Kuvandudza Kugaya uye Inogona Kuva Inobudirira kune Maronda uye Zvirwere
• 7. Green Bananas Inobatsira Kubvisa Manyoka
• 8. Pectin Supplements Inogona Kudzivirira Dhairrhea uye Dysbiosis
• 9. Zvishoma-FODMAP Zvekudya Zvinogona Kuderedza Gasi, Kuzvimba uye Dhairrhea
• 10. Chikafu cheprobiotic-chakapfuma chinogona kudzora ura kufamba
• 11. Bland Carbohydrate Anogona Kuwedzeredzwa Nyore
• 12. Bvisa Liquid Nemagetsi Anogona Kudzivirira Kupererwa Nemvura
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Anenge munhu wese anogumbuka dumbu nguva nenguva.

Zviratidzo zvakajairika zvinosanganisira kusvotwa, kugaya, kurutsa, kuzvimba, manyoka kana kuzvimbirwa.

Kune akawanda zvikonzero zvikonzero zvekugumbuka mudumbu uye kurapwa kunosiyana zvichienderana nechakakonzera chikonzero.

Nekutenda, zvekudya zvakasiyana siyana zvinogona kugadzirisa dumbu rakagumbuka uye zvinokubatsira kuti unzwe zvirinani, nekukurumidza.

Hezvino gumi nembiri zvekudya zvekugumbuka dumbu.

1. Ginger Inogona Kubvisa Nausea uye Kurutsa

Nausea uye kurutsa zviratidzo zvakajairika zvedumbu rakagumbuka.

Ginger, unonhuwirira unodyiwa mudzi une nyama inopenya yeyero, unowanzo shandiswa semushonga wechisikirwo wezviratidzo zvese izvi ().

Ginger inogona kunakirwa mbishi, yakabikwa, yakanyura mumvura inopisa kana sekuwedzera, uye inoshanda mune ese mafomu ().

Inowanzo kutorwa nevakadzi vanotambura nechirwere chemangwanani, mhando yekusvotwa uye kurutsa kunogona kuitika panguva yekuzvitakura.

Kuongororwa kweongororo nhanhatu kusanganisira vanodarika mazana mashanu emadzimai akazvitakura vakaona kuti kutora 1 gramu yeginger zuva nezuva kwaibatanidzwa nekashanu kushoma kusvotwa uye kurutsa panguva yepamuviri ().

Ginger inobatsirawo vanhu vari kurapwa chemotherapy kana kuvhiyiwa kukuru, nekuti kurapwa uku kunogona kukonzera kusvotwa kwakanyanya uye kurutsa.

Kutora 1 gramu yeginger zuva nezuva, usati waita chemo kana kuvhiyiwa, kunogona kudzikisira zvakanyanya kuomarara kwezviratidzo izvi (,,).

Ginger inogona kutoshandiswa semushonga wepanyama wekurwara kwekufamba. Kana ikatorwa zvisati zvaitika, inogona kubatsira kudzikisira kusimba kwezviratidzo zvekusvotwa uye nekukurumidza kwenguva yekudzoreredza ().

Kuti izvi zvinoshanda sei hazvinzwisisike zvachose, asi zvinofungidzirwa kuti ginger inodzora manjenjemera anonongedza mudumbu uye anomhanyisa mwero unodurura mudumbu, nokudaro uchideredza kusvotwa uye kurutsa (,).

Ginger inowanzoonekwa yakachengeteka, asi chirungurira, kurwadziwa mudumbu uye manyoka zvinogona kuitika pamadosi ari pamusoro pemashanu magiramu pazuva ().

Pfupiso Ginger inogona kubatsira kudzikisira kusvotwa uye kurutsa, kunyanya kana ichibatanidzwa nepamuviri, kuvhiyiwa, chemotherapy kana kufamba kwechirwere.

2. Chamomile Inogona Kuderedza Kurutsa uye Nyaradza Utumbo Kusagadzikana

Chamomile, chirimwa chemakwenzi chine maruva machena machena, mushonga wechivanhu wechigumbu.

Chamomile inogona kuomeswa uye kubikirwa tii kana kutorwa nemuromo sekuwedzera.

Nhoroondo, chamomile yanga ichishandiswa pamatambudziko akasiyana emukati, kusanganisira gasi, kuzvimba, manyoka, kuda kurutsa uye kurutsa ().

Asi zvisinei nekushandiswa kwayo kwakawanda, chiverengero chakaganhurirwa cheongororo chinotsigira kushanda kwayo kwekunyunyuta kwekudya.

Imwe ongororo diki yakawana kuti chamomile zvinowedzera zvakadzora kukomba kwekurutsa mushure mekurapwa kwemakemikari, asi hazvizivikanwe kuti zvingave nemhedzisiro yakafanana kune mamwe marudzi ekurutsa ().

Chidzidzo chemhuka chakawana kuti chamomile michero yakabvisa manyoka mumakonzo nekuderedza ura hwemukati uye kudzikisira huwandu hwemvura yakavharirwa muchigaro, asi kumwe kutsvagurudza kunodiwa kuti uone kana izvi zvichishanda kuvanhu ().

Chamomile inowanzo shandiswa mumakwenzi ekuwedzera anonatsa kugaya, gasi, kuzvimba uye manyoka, pamwe necolic muvacheche (,,,).

Zvisinei, sezvo chamomile ichibatanidzwa nemamwe akawanda mahebhu mune aya mafomula, zvinonetsa kuti uzive kana zvinobatsira zvinobva kune chamomile kana kubva mukubatanidzwa kwemamwe maruva.

Kunyangwe iyo gut-inozorodza mhedzisiro ye chamomile ichizivikanwa zvakanyanya, kutsvagurudza hakusati kwaratidza kuti kunobatsira sei kubvisa dumbu kugumbuka.

Pfupiso Chamomile mushonga unowanzo shandiswa wemudumbu uye kusagadzikana kwemukati, asi kumwe kutsvagurudza kunodiwa kuti unzwisise kuti zvinoshanda sei.

3. Peppermint Inogona Kurerutsa Zviratidzo zveIrritable Bowel Syndrome

Kune vamwe vanhu, kushungurudzika mudumbu kunokonzerwa neinoshatisa bowel syndrome, kana IBS. IBS chirwere chisingaperi chematumbo chinogona kukonzera kurwadziwa nemudumbu, kuzvimba, kupatira uye manyoka.

Kunyange IBS inogona kunetsa kubata, zvidzidzo zvinoratidza kuti peppermint inogona kubatsira kudzikamisa zviratidzo zvisina kugadzikana.

Kutora peppermint oiri makapisi zuva nezuva kweanopfuura mavhiki maviri kunogona kudzora zvakanyanya kurwadziwa kwemudumbu, gasi uye manyoka muvanhu vakuru vane IBS (,).

Vatsvagiri vanotenda kuti peppermint mafuta anoshanda nekuzorodza mhasuru munzira yekugaya, zvichideredza kuomarara kwematumbo spasms anogona kukonzeresa marwadzo nemanyoka (,).

Nepo kutsvagurudza kuri kuvimbisa, zvimwe zvidzidzo zvinoda kuona kana peppermint shizha kana peppermint tii iine maitiro akafanana ekurapa ().

Peppermint yakachengeteka kune vanhu vazhinji, asi chenjedzo inokurudzirwa kune avo vane yakaoma reflux, hernias yekuberekwa, matombo eitsvo kana chiropa uye nduru zvinokanganisa, nekuti zvinogona kuwedzera mamiriro aya ().

Pfupiso Peppermint, kunyanya kana ichidyiwa semafuta epepermint, inogona kubatsira kudzikamisa kurwadziwa kwemudumbu, kuzvimba, gasi uye diarrhea kune avo vane chirwere chinoshungurudza ura.

4. Licorice Inogona Kuderedza Kufungidzira uye May Inogona Kudzivirira Dumbu Dumbu

Licorice mushonga wakakurumbira wekugaya uye unogona zvakare kudzivirira maronda emudumbu anorwadza.

Mutsika, licorice midzi yaidyiwa yakazara. Nhasi, inowanzo kutorwa sechiwedzero chinonzi deglycyrrhizinated licorice (DGL).

DGL inosarudzwa kupfuura yenguva dzose licorice midzi nekuti haisisina glycyrrhizin, kemikari inowanzoitika mu licorice iyo inogona kukonzera kusaenzana kwemvura, kukwirisa kweropa uye yakaderera potasiamu kana ikadyiwa muhuwandu hwakawanda (,).

Zvipfuwo uye bvunzo-chubhu zvidzidzo zvinoratidza kuti DGL inonyaradza marwadzo emudumbu uye kusagadzikana nekudzora kuzvimba kwemudumbu uye nekuwedzera kugadzirwa kwemamousu kudzivirira matishu kubva mudumbu asidi (,).

Izvi zvinogona kubatsira zvakanyanya kune vanhu vanotambura nedumbu rinogumbuka rinokonzerwa neakanyanya mudumbu acid kana acid Reflux.

DGL zvinowedzera zvinogona kubatsira kubvisa marwadzo emudumbu uye kuzvimba kubva mudumbu maronda anokonzerwa nekuwandisa kwebhakitiriya inozivikanwa se H. pylori.

Ongororo dzinoverengeka dzakaratidza kuti DGL zvinowedzera zvinogona kubvisa H. pylori kukura, kuderedza zviratidzo uye kunyange kukurudzira kupora kwemaronda emudumbu (,).

Pakazara, licorice mushonga unozorodza wemukati wematumbo, uye inogona kubatsira kudzikisa kuzvimba uye hutachiona hunogona kukonzeresa mudumbu.

Pfupiso Deglycyrrhizinated licorice midzi (DGL) inogona kubatsira kudzikamisa kurwadziwa kwemudumbu uye kugaya kunokonzerwa nemaronda kana acid Reflux.

5. Flaxseed Inobvisa Kuzvimbirwa uye Dumbu Marwadzo

Flaxseed, inozivikanwawo se linseed, imbeu diki, ine tambo iyo inogona kubatsira kudzora ura uye kubvisa kuzvimbirwa uye kurwadziwa nemudumbu.

Kuzvimbirwa kusingaperi kunotsanangurwa senge mashoma pane matatu kutama kufamba pavhiki, uye kunowanzo sangana nekurwadziwa kwemudumbu uye kusagadzikana (,).

Yakapiswa, yakadyiwa kungave pasi furawa yakakangwa kana mafuta eflakisi, yakaratidzirwa kudzikamisa kusagadzikana zviratidzo zvekuzvimbirwa (,).

Vakuru vakaunganidzwa vakatora rinenge rimwe chete (4 ml) yemafuta eflakisi pazuva kwemavhiki maviri vaive nemanyatso uye utsi hwetsigiro zvirinani kupfuura zvavaimboita kare ().

Kumwe kuongorora kwakaratidza kuti avo vaidya muffin akafuridzirwa mazuva ese vaive ne30% yekuwedzera ura svondo rega rega kupfuura zvavakaita ivo pavaisadya mufilakisi muffin ().

Zvidzidzo zvezvipfuwo zvakawana mamwe mabhenefiti eflakisi, kusanganisira kudzivirira maronda emudumbu uye kudzikisa ura hwemudumbu, asi izvi mhedzisiro hazvisati zvichidzokororwa muvanhu (,,).

Pfupiso Kudya pasi neflakisi uye mafuta eflakisi kunogona kubatsira kudzora ura uye kubvisa kuzvimbirwa muvanhu. Zvidzidzo zvemhuka zvinoratidza kuti vanogona zvakare kudzivirira maronda emudumbu uye ura hwemudumbu, asi kumwe kutsvagurudza kunodiwa.

6.Papaya Inogona Kuvandudza Kugaya uye Inogona Kuva Inobudirira kune Maronda uye Zvirwere

Papaya, inozivikanwawo sepawuru, muchero unotapira, weorenji-wakaomeswa unopisa uyo dzimwe nguva unoshandiswa semushonga wepanyama wekugaya.

Papaya ine papain, enzyme ine simba inoputsa mapuroteni mune chikafu chaunodya, ichiita kuti zvive nyore kugaya uye kupinza (35).

Vamwe vanhu havaburitse ma enzymes echisikigo akakwana ekugaya zvakakwana chikafu chavo, nekudaro kushandisa mamwe maenzyme, sepapain, kunogona kubatsira kubvisa zviratidzo zvekushushikana.

Iko hakuna kuve nekutsvagurudza kwakawanda pamusoro pebatsiro repapaini, asi kamwechete ongororo yakawana kuti kugara uchitora papaya concentrate kwakadzora kupatira uye kuzvimba muvanhu vakuru ().

Papaya inoshandiswa zvakare kune dzimwe nyika dzekuMadokero kwe Africa semushonga wechivanhu wezvironda zvemudumbu. Iyo shoma nhamba yezvidzidzo zvemhuka inotsigira izvi zvirevo, asi kumwe kutsvagurudza kwevanhu kunodiwa (,,).

Chekupedzisira, mbeu dzepapaya dzakatorwawo nemuromo kubvisa utachiona hutumbu, hunogona kugara mumatumbu uye hunokonzeresa kusagadzikana kwemudumbu uye kushaya zvinovaka muviri (,).

Ongororo dzinoverengeka dzakaratidza kuti mbeu dzine zvimiro zvekurwisa marasiti uye dzinogona kuwedzera huwandu hwehutachiona hunopfuudzwa muzvituru zvevana (42,,).

Pfupiso Kuomerera papaya kunogona kubatsira kudzimbikana nekuzvimbirwa, kuzvimba uye nemaronda emudumbu, nepo mbeu dzichigona kubatsira kubvisa utachiona hutumbu.

7. Green Bananas Inobatsira Kubvisa Manyoka

Dumbu rakagumbuka rinokonzerwa nehutachiona kana chepfu yekudya inowanzo kuperekedzwa nemanyoka.

Sezvineiwo, ongororo dzinoverengeka dzakaona kuti kupa zvakabikwa, zvakasvibira mabhanana kuvana vane manyoka zvinogona kubatsira kudzikisa huwandu, kuomarara, uye nguva yezvikamu (,).

Muchokwadi, kumwe kuongorora kwakaratidza kuti kuwedzerwa kwemabanana akabikwa, akasvibira kwaive neanoda kuita zvakapetwa kanomwe pakubvisa manyoka pane chikafu chemupunga chega ().

Iwo akasimba antidiarrheal mhedzisiro yemabanana girini anokonzerwa nerudzi rwakakosha rwefibre iyo yavanayo inozivikanwa seinodzivirira starch.

Anodzivisa starch haigone kugayikwa nevanhu, saka inoenderera kuburikidza neyakagaya nzira kusvika kukoloni, chikamu chekupedzisira chematumbo.

Kamwe mukoloni, inononoka kuviriswa nehuswa hwako hutachiona kuburitsa pfupi-cheni yemafuta acids, iyo inokurudzira ura kuti hunywe mvura yakawanda uye kusimbisa zvituru (,).

Nepo mhedzisiro iyi ichinakidza, zvimwe zvidzidzo zvinodiwa kuti uone kana mabhanana girini aine zvakafanana antidiarrheal mhedzisiro muvanhu vakuru.

Pamusoro pezvo, sezvo stereki isingachinjiki ichishandurwa kuita seshuga sebhanana kuibva, hazvizivikanwe kuti mabhanana akaibva ane starch yakakwana here kuti iite zvakafanana ().

Pfupiso

Dumbu rakagumbuka dzimwe nguva rinogona kuperekedzwa nemanyoka. Mabhanana eGreen ane mhando yefaera inonzi resistant starch, iyo inoshanda kwazvo kubvisa rudzi rwemanyoka aya muvana. Kumwe kutsvagurudza kunodiwa muvakuru.

8. Pectin Supplements Inogona Kudzivirira Dhairrhea uye Dysbiosis

Kana dumbu dumbu kana chirwere chekudya chinokonzera manyoka, pectin zvinowedzera zvinogona kubatsira kukurumidza kupora.

Pectin rudzi rwefibre yemuti inowanikwa muhuwandu hwakawanda mumaapuro nemichero yesitrus. Inowanzo kuve yega kubva kumichero iyi uye inotengeswa seyayo chigadzirwa chigadzirwa kana chinowedzera ().

Pectin haina kugayiwa nevanhu, saka inogara mukati mematumbo umo inoshanda zvakanyanya pakusimbisa zvituru uye kudzivirira manyoka ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti 82% yevana vanorwara vanotora zuva nezuva pectin zvinowedzera zvakadzorerwa kubva mumanyoka avo mukati memazuva mana, zvichienzaniswa ne23% chete yevana vasiri kutora pectin zvinowedzera ().

Pectin zvakare inodzora kushushikana kwemudumbu nekusimudzira kukura kwehutachiona hwakanaka munzira yekugaya.

Dzimwe nguva, vanhu vanokudziridza kusagadzikana zviratidzo zvegesi, kuzvimba kana kurwadziwa mudumbu nekuda kwekusaenzana kwemabhakitiriya mumatumbu avo.

Izvi zvinogona kuitika nekuda kwezvikonzero zvakasiyana, asi zvinowanzoitika mushure mekutapukira kweguvhu, mushure mekutora mishonga inorwisa mabhakitiriya kana panguva dzekunetseka kwakanyanya (,).

Pectin zvinowedzera zvinogona kubatsira kudzikamisa ura uye kudzikamisa izvi zviratidzo nekuwedzera kukura kwebhakitiriya akanaka uye nekuderedza kukura kweanokuvadza (,,).

Nepo pectin inowedzera inoshanda pakubvisa manyoka nekusimudzira hutano hwakanaka hwemuviri mabhakitiriya, hazvizivikanwe kana chikafu chechisikigo chakapfuma mupectin chingave nezvakanaka zvakafanana. Kutsvaga kwakawanda kunodiwa.

Pfupiso Pectin, rudzi rwefibre yemuti inowanikwa mumaapuro nemichero yemicitrus, inogona kubatsira kupfupisa iyo nguva yemanyoka uye kukurudzira hutano hutachiona hutachiona painotorwa sekuwedzera.

9. Zvishoma-FODMAP Zvekudya Zvinogona Kuderedza Gasi, Kuzvimba uye Dhairrhea

Vamwe vanhu vane dambudziko kugaya makabhohaidhiretsi anozivikanwa seFODMAPs: fkuregererwa oligosaccharides, disaccharides, mmavirize and polyols.

Kana maFODMAP asina kudzikwa akapinda mukoloni, anokurumidza kuviriswa nematumbu mabhakitiriya, ayo anogadzira gasi rakawandisa uye kuputika. Dzinokwezvawo mvura, izvo zvinokonzeresa manyoka ().

Vanhu vazhinji vane matambudziko ekugaya, kunyanya avo vane IBS, vanoona kuti kudzivirira chikafu chine huwandu hwakakwira hweFODMAPs kunogona kubatsira kudzikisira gasi ravo, kuzvimba uye manyoka.

Kuongororwa kwezvidzidzo gumi zvakarongedzwa zvakasarudzika zvakawana kuti zvikafu zvakaderera-zveFODMAP zvakasunungura izvi zviratidzo mu50-80% yevanhu vane IBS ().

Kunyangwe vasiri vese vanhu vane nyaya dzekugaya vane dambudziko kugaya FODMAPs, kushanda neyekudya zvinovaka muviri kunogona kukubatsira kuti uone kana chimwe chazvo chiri kukukonzera matambudziko.

Pfupiso

Vamwe vanhu vane dambudziko rekuchera macarhydrate anovira anozivikanwa seFODMAPs, uye vanonzwa zvirinani kana vachidya yakaderera-FODMAP yekudya.

10. Chikafu cheprobiotic-chakapfuma chinogona kudzora ura kufamba

Dzimwe nguva dumbu rinogumbuka rinogona kukonzerwa nedysbiosis, kusaenzana mune mhando kana huwandu hwehutachiona mumatumbu ako.

Kudya chikafu chakapfuma mumaProbiotic, mabhakitiriya akanakira ura hwako, anogona kubatsira kugadzirisa kusaenzana uku uye kudzikisira zviratidzo zvegasi, kuzvimba kana kuita zvisina kufanira ura ().

Zvirongwa zveprobiotic zvine chikafu zvinobatsira gut gut zvinosanganisira:

• Yogati: Ongororo dzinoverengeka dzakaratidza kuti kudya yogati ine mhenyu, inoshanda mabhakitiriya tsika dzinogona kubvisa kudzimbikana uye manyoka (,,).
• Buttermilk: Buttermilk inogona kubatsira kudzikisira chirwere chinorwisa mabhakitiriya, uye inogona kubatsira kubvisa kuzvimbirwa (,,,).
• Kefir: Kunwa makapu maviri (500 ml) ekefir pazuva kwemwedzi mumwe kunogona kubatsira vanhu vane chirwere chisingaperi chokurwara ura hwakawanda ().

Zvimwe zvekudya zvine mapurobioti anosanganisira miso, natto, tempeh, sauerkraut, kimchi uye kombucha, asi kumwe kutsvagurudza kunodiwa kuti uone kuti zvinokanganisa sei hutano hwematumbo.

Pfupiso

Kudya kweprobiotic-kwakapfuma, kunyanya zvigadzirwa zvemukaka zvakaviriswa, zvinogona kubatsira kudzora ura uye nekupa zororo kubva kuzvimbirwa uye manyoka.

11. Bland Carbohydrate Anogona Kuwedzeredzwa Nyore

Bland makabhohaidhiretsi akaita semupunga, oatmeal, crackers uye toast zvinowanzo kukurudzirwa kune vanhu vanotambura nedumbu rakagumbuka.

Kunyange kurudziro iyi yakajairika, pane humbowo hushoma kuratidza kuti vanonyatso batsira kubvisa zviratidzo.

Zvisinei, vanhu vazhinji vanotaura kuti izvi zvekudya zviri nyore kuchengeta pasi paunenge usiri kunzwa zvakanaka (,).

Kunyange bland makabhohaidhiretsi anogona kunakidza panguva yekurwara, zvakakosha kuti uwedzere chikafu chako zvakare nekukurumidza sezvazvinogona. Kurambidza kudya kwako zvakanyanya kunogona kukutadzisa kuwana zvakakwana mavitamini uye mamineral anodiwa nemuviri wako kuti upore ().

Pfupiso

Vanhu vazhinji vane dumbu rinogumbuka vanowana bland makabhohaidhiretsi ari nyore kutsungirira kupfuura zvimwe zvekudya, asi pane humbowo hushoma kuratidza kuti vanonyatsogadzirisa zviratidzo.

12. Bvisa Liquid Nemagetsi Anogona Kudzivirira Kupererwa Nemvura

Kana dumbu rakatsamwa richiperekedzwa nekurutsa kana manyoka, zviri nyore kupererwa nemvura.

Kurutsa uye kuita manyoka kunoita kuti muviri wako usarasikirwe nemagetsi, izvo zvicherwa zvinochengetedza huremu hwemuviri wako uye zvinoita kuti tsinga dzako dzishande nemazvo.

Kupfava kwekushomeka kwemvura uye kurasikirwa nemagetsi kunowanzo dzoreredzwa nekumwa zvinwiwa zvakajeka uye kudya chikafu chine zvakasarudzika zvine maelectrolyte, senge sodium uye potasium.

Mvura, muto wemichero, coconut mvura, zvinwiwa zvemitambo, broths uye macaline crackers inzira huru dzekudzoreredza kurasikirwa kwemvura uye kusaenzana kwe electrolyte kwakabatana nekudzikama kushomeka kwemvura ().

Kana kupera mvura mumuviri kwakakomba, kunwa mhinduro yekumisazve mvura ine chiyero chakaringana chemvura, mashuga nemagetsi zvinogona kudikanwa ().

Pfupiso Kunwa zvinwiwa zvakakwana uye kuzadza ma electrolyte akarasika kwakakosha kune chero munhu anotambura nekurutsa kana manyoka.

Icho Chinokosha

Kune zvakawanda zvekudya izvo zvinogona kubatsira kubvisa kunetseka mudumbu.

Miriwo nezvinonhuwira zvakaita se ginger, chamomile, mint uye licorice zvine zvakasikwa mudumbu-zvinozorodza zvivakwa, nepo michero yakaita sepapai nemabhanana manyoro zvinogona kugadzirisa kugaya.

Kudzivisa yakakwira-FODMAP chikafu kunobatsira vamwe vanhu kubvisa gasi, kuzvimba uye manyoka, nepo chikafu cheprobiotic senge yogati uye kefir inogona kubatsira kudzora ura.

Kana dumbu rakagumbuka richiperekedzwa nekurutsa kana manyoka, ita shuwa yekudiridza uye kuzadza maelectrolyte. Iwe unogona zvakare kuwana bland makabhohaidhiretsi nyore kuchengeta pasi.

Kunyangwe zvakajairika kusangana nedumbu rinogumbuka nguva nenguva, kudya izvi zvekudya kunogona kukubatsira kuti unzwe zvirinani uye upinde munzira yekupora.