Maitiro Ekuita Exercise neIrritable Bowel Syndrome

Zvemukati

• Rovedza muviri sechinokonzera
• Inogona kubatsira nezviratidzo here?
• Kudzidzira kuedza
• Kufamba
• Zvimwe zviitwa zveBS
• Inotambanudza kudzikisira kurwadziwa
• Bridge
• Supine Twist
• Kufema kurovedza muviri
• Kufema kwedhaphragm
• Imwe mhino yekufema
• Maekisesaizi ekudzivisa
• Maitiro ekugadzirira kupisa-kumusoro
• Nguva yekutaura nachiremba
• Chinokosha

Irritable bowel syndrome (IBS) kusagadzikana kwemukati ura. Icho chiitiko chisingaperi, zvinoreva kuti inoda manejimendi-kwenguva refu.

Zviratidzo zvakajairika zvinosanganisira:

• marwadzo emudumbu
• cramping
• kuzvimba
• gasi rakawandisa
• kuvharirwa kana kuita manyoka kana zvese zviri zviviri
• maronda ari muchitsiko
• kusagadzikana kusagadzikana

Zviratidzo izvi zvinowanzouya zvichingoenda. Zvinogona kugara kwemazuva, vhiki, kana mwedzi. Paunosangana nezviratidzo, inonzi IBS flare-up.

IBS inogona kukanganisa hupenyu hwezuva nezuva. Ikoko zvakare hakuna mushonga. Nekudaro, kune vamwe vanhu, mamwe maitiro ehupenyu anogona kubatsira kubata zviratidzo.

Izvi zvinosanganisira kugara uchirovedza muviri. Kurovedza muviri kunofungidzirwa kurerutsa zviratidzo zveBS kuburikidza nekudzikisira kushushikana, kugadzirisa mashandiro emuviri, uye kudzikamisa kuputika.

Rovedza muviri sechinokonzera

Nepo honzeri yechikonzero cheBS isina kujeka, zvimwe zvinhu zvinogona kukonzera kuputika. Izvi zvinokonzera zvakasiyana kune wese munhu.

Zvinowanzoitika zvinosanganisira:

• kusagadzikana kwechikafu, senge lactose kusashivirira
• zvinonhuwirira kana zvine shuga
• kushungurudzika mupfungwa kana mupfungwa
• mimwe mishonga
• chirwere chemudumbu
• Hormone shanduko

Kune vanhu vazhinji vane IBS, kusagadzikana kwechikafu kunogona kukonzera. Maererano, kupfuura makumi matanhatu muzana yevanhu vane IBS vanoona zviratidzo mushure mekudya zvimwe zvekudya.

Kuita maekisesaizi kazhinji hachisi chinokonzeresa. Muchokwadi, ongororo ya2018 yakawana kuti yakaderera- kusvika pakuenzanisa-kusimba chiitiko kunogona kubatsira kubvisa zviratidzo.

Iko hakuna kutsvagurudza kwakasimba pamusoro pekuti kuita nesimba kwakanyanya kunochinja sei zviratidzo zveBS. Asi zvinowanzofungidzirwa kuti zviitwa zvakanyanya kana zvakareba, sekumhanya nhangemutange, zvinogona kuwedzera zviratidzo.

Inogona kubatsira nezviratidzo here?

Pane humbowo hwekuti kurovedza muviri kunogona kudzikisa zviratidzo zveBS.

Mune, vatsvagiri vakaona kuti kurovedza muviri kwakadzora kuoma kwezviratidzo muvanhu vane IBS. Kune rimwe divi, kushomeka kwekuita muviri kwaibatanidzwa nezvakawanda zvakanyanya zviratidzo zveBS.

Vatsvakurudzi vakatevera nevamwe vevatori vechikamu kubva mukudzidza kwa2011. Iyo yekutevera-nguva yakatarwa kubva pa3.8 kusvika 6.2 makore. Mune avo, vaongorori vakataura kuti avo vakaramba vachirovedza muviri vakawana zvinobatsira, zvinogara kwenguva refu pazviratidzo zveBS.

Mumwe akawana zvakafanana mhedzisiro. Vanopfuura vanhu zviuru mazana mana nemazana manomwe vakapedza mubvunzo wemibvunzo, uyo wakaongorora kusagadzikana kwematumbu, kusanganisira IBS, uye chiitiko chemuviri. Mushure mekuongorora iyo data, ivo vaongorori vakawana kuti vanhu vashoma vanoshingaira vaiwanzo kuve neBS kupfuura avo vaive vakasimba panyama.

Pamusoro pezvo, ongororo ya2015 yakaratidza kuti yoga sainzi inovandudza zviratidzo muvanhu vane IBS. Iko kuyedza kwaisanganisira 1-awa yoga zvikamu, katatu pavhiki, kwevhiki gumi nembiri.

Nepo vatsvagiri vachiri kudzidza kuti kurovedza muviri kunobata sei zviratidzo zveBS, zvinogona kunge zvine chekuita ne:

• Kushushikana mupfungwa. Kushungurudzika kunogona kukonzera kana kuwedzera zviratidzo zveBS, izvo zvinogona kutsanangurwa nehuropi-gut kubatana. Kuita maekisesaizi kune zvakunobatsira pakunetseka.
• Zvirinani kurara. Kufanana nekushushikana, kusarara zvakanaka kunogona kukonzera IBS kuputika. Asi kurovedza muviri kunogona kukubatsira kurara zvirinani.
• Yakawedzera gasi clearance. Kugara uchirovedza muviri kunogona kusimudzira kugona kwemuviri wako kubvisa gasi. Izvi zvinogona kudzora kubhururuka, pamwe chete nekurwadziwa pamwe chete uye kusagadzikana.
• Kurudzira ura kufamba. Kuita maekisesaizi kunogona zvakare kusimudzira hutumbu, izvo zvinogona kurerutsa zviratidzo zvako.
• Kunzwisisa kuri nani kwekugara zvakanaka. Paunenge uchirovedza muviri nguva dzose, unokwanisa kutora dzimwe tsika dzakanaka. Iyi miitiro inogona kudzikisira zviratidzo zvako zveBS.

Kudzidzira kuedza

Kana iwe uine IBS, iri zano rakanaka kuti uwane kurovedza muviri. Kuve unoshanda kune zvakawanda zvakanaka zvehutano, kusanganisira zvinogona kubatsirwa neBS. Unogona kuedza:

Kufamba

Kufamba inzira huru kana iwe uri mutsva wekurovedza muviri. Iyo yakaderera kukanganisa uye haidi yakakosha michina.

Kana yaitwa nguva zhinji, kufamba kunogona kugadzirisa kushushikana uye kukurudzira kufamba kwehosha.

Muchidzidzo chegore rino cha2015 chekutevera pamusoro, kufamba chaive chiitiko chakanyanya kunakidzwa nevatori vechikamu vane mashoma zviratidzo.

Zvimwe zviitwa zveBS

Pamusoro pekufamba, iwe unogona zvakare kuyedza aya maitiro eBS:

• kumhanya
• kuzorora bhasikoro
• yakaderera kukanganisa maekisesaizi
• kushambira wakasununguka
• kurovedza muviri
• mitambo yakarongeka

Inotambanudza kudzikisira kurwadziwa

Kutambanudza kunobatsirawo IBS. Inoshanda nekukwiza nhengo dzako dzekudya, kudzikamisa kushushikana, uye kugadzirisa gasi clearance. Izvi zvinogona kubatsira kudzikisa kurwadziwa uye kusagadzikana nekuda kweBS.

Zvinoenderana nezvambotaurwa, iyo yoga yakanakira zviratidzo zveBS. Zvinokurudzirwa kuita mabhureki ayo anonongedza zvinyoronyoro dumbu repazasi.

Yoga inoisa IBS inosanganisira:

Bridge

Bridge iri yakasarudzika yoga pose iyo inosanganisira dumbu rako. Inobatawo chiuno chako nehudyu.

1. Rara pasi nemusana. Bhendesa mabvi ako uye sima tsoka dzako pasi, hudyu-hupamhi hwakaparadzaniswa. Isa maoko ako kumativi ako, michindwe yakatarisana pasi.
2. Bata yako yepamoyo. Simudza chiuno chako kusvikira torso yako yaita diagonal. Mira zvishoma.
3. Dzikisa chiuno chako kunzvimbo yekutanga.

Supine Twist

Supine Twist inotambanudza yako yepasi uye yepakati torso. Kunze kwekudzikisira zviratidzo zveBS, zvakare yakanakisa yekudzora kurwadziwa kwepashure.

1. Rara pasi nemusana. Bhendesa mabvi ako uye sima tsoka dzako pasi, padivi nedivi. Wedzera maoko ako kune "T."
2. Fambisa mabvi maviri kuchipfuva chako. Dzikisa mabvi ako kurudyi, uye isa musoro wako kuruboshwe. Mira zvishoma.
3. Dzokera kunzvimbo yekutanga. Dzokorora nenzira yakatarisana.

Kufema kurovedza muviri

Relaxation ndicho chikamu chekutanga cheBS manejimendi.

Kusimudzira kutandara, edza kunonoka uye kudzika kufema. Zvinoenderana neongororo ya2015 yegaga, iyi mhando yekufema inowedzera yako parasympathetic mhinduro, iyo inoderedza mhinduro yako kunetseka.

Unogona kuedza:

Kufema kwedhaphragm

Iyo inozivikanwawo sekufema kwemudumbu, kufema kwemhepo kunokurudzira kufema kwakadzika uye kunonoka. Iyo inozivikanwa nzira inosimudzira kutandara uye kudzikama.

1. Gara pamubhedha wako kana kurara wakarara pasi. Isa ruoko rwako padumbu rako.
2. Inhale kwemasekonzi mana, zvakadzama uye zvishoma nezvishoma. Rega dumbu rako riende kunze. Mira zvishoma.
3. Exhale kwemasekonzi mana, zvakadzama uye zvishoma nezvishoma.
4. Dzokorora kashanu kusvika kagumi nguva.

Imwe mhino yekufema

Imwe mhino yekufema inzira yekuzorora yekufema. Inowanzoitwa pamwe chete neyoga kana kufungisisa.

1. Gara pacheya kana makumbo-makumbo pasi. Gara wakamira. Fema zvishoma nezvishoma uye zvakadzama.
2. Bend rorudyi index yako nepakati zvigunwe kuchanza chako.
3. Vhara mhuno yako yekurudyi nechigunwe chako chekurudyi. Zvishoma nezvishoma inhale kuburikidza nemhino yekuruboshwe.
4. Vhara mhino yako yekuruboshwe nemunwe wako wekurudyi. Zvishoma nezvishoma fema kuburikidza nemhino yekurudyi.
5. Dzokorora sezvaunoda.

Maekisesaizi ekudzivisa

Maitiro epamusoro-kusimba haakurudzirwe IBS. Mienzaniso inosanganisira:

• achimhanya
• yakakwira-yakasimba nguva yekudzidziswa
• kukwikwidzana kushambira
• yemakwikwi kuchovha

Zvimwe zviitiko zvakanyanya zvinogona kuwedzera zviratidzo zveBS, saka zviri nani kuzvidzivirira.

Maitiro ekugadzirira kupisa-kumusoro

Kana iwe uchida kurovedza muviri kakawanda, zvakakosha kugadzirira IBS flare-ups. Izvi zvichaita kuti Workout yako ive yakasununguka.

Tevera aya matipi kugadzirira IBS kuputika-pamberi, panguva, uye mushure mekurovedza muviri:

• Uya nemishonga yeOTC. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita dhiri.
• Dzivisa zvinokonzera chikafu. Paunenge uchironga pre-kurovedza uye yekumashure-yekudyira chikafu, dzivirira ako ekudya zvinokonzeresa. Ive neshuwa yekuwana yakakwana fiber.
• Dzivisa caffeine. Kunyangwe caffeine inogona kukuchidzira basa rako, inogona kukuvadza zviratidzo zveBS.
• Inwa mvura. Kugara hydrated kunogona kubatsira stool frequency uye kurerutsa kupatirwa.
• Tsvaga imba yekugezera iri padyo. Kana iwe uri kurovedza muviri kunze kwemusha wako, ziva kuti kupi imba yekugezera iri padyo usati watanga.

Nguva yekutaura nachiremba

Kana iwe ukaona zviratidzo zveBS, kana chero shanduko mukufamba kwematumbo, shanyira chiremba wako.

Iwe unofanirwa zvakare kuona chiremba kana iwe uine:

• manyoka husiku
• kusanzwisisika kuonda
• kurutsa
• kunetseka kumedza
• marwadzo asina kurerutswa nekufamba kwematumbu
• zvituru zvine ropa
• kubuda kweropa
• kuzvimba mudumbu

Zviratidzo izvi zvinogona kuratidza chakakomba mamiriro.

Kana iwe ukabatwa uine IBS, bvunza chiremba wako nezve yakanyanya kugwinya tsika iwe. Iwe unogona zvakare kutaura kune wega murairidzi. Vanogona kupa marongero akakodzera ezviratidzo zvako, hutano hwehutano, uye hutano hwakakwana.

Chinokosha

Kana uine IBS, kugara uchirovedza muviri kunogona kubatsira kubata zviratidzo zvako. Chinokosha ndechekusarudza yakaderera- kusvika pakuenzanisa-masimba masimba, senge kufamba, iyo yoga, uye kushanya kwekushanya. Kufema kurovedza muviri kunogona kubatsira nekusimudzira zororo.

Pamusoro pechiitiko chemuviri, zvakakoshawo kuti udye zvekudya zvinovaka muviri uye nekurara zvakakwana. Chiremba wako anogona kukupa matipi ekudzidzira maitiro ehupenyu aya.