Nzira Yekudzivirira uye Kurapa Kwekufamba Kuzvimba, Maererano neGut Nyanzvi

Zvemukati

• Zvinokonzera Kufamba Kuzvimbirwa
• Maitiro Ekudzivirira Kufamba Kudzivirirwa
• Nzira Yokurapa Nayo Zororo Kuvharirwa
• Ongororo ye

Wakamboona zvichinetsa "kuenda" kana iwe uri munzira? Hapana chinogona kukanganisa zororo rakanaka, rinotyisa senge ura hwakavharika. Kunyangwe iwe uri kutora mukana weiyo isingapere-inopera buffet panzvimbo yekutandarira kana kuedza chikafu chitsva munyika isinganzwisisike, kusangana nematambudziko emudumbu kunogona kuisa cramp (chaizvo) mune chero munhu maitiro.

Kuzivisa zvizere: Ini ndave kuda kuve chaiye newe.Zhizha rapfuura, ndakatora rwendo rwemazuva gumi kuenda kuThailand panguva iyo ini maaybe ndaive ne3 kana 4-ish, kukanganisa, mafambiro (ayo, sezvo ndiri kutendeseka uye vese, anga asinganakidze uye achimanikidzwa). Kunyange izvo zvingangotaridza senge hazvo chinhu hombe kune vamwe, ura hwangu neni takanga tisinganyatsopindirana, zvichindisiya ndine mwana wekusingaperi-wekudya mudumbu rangu (rakazvimba) rakakonzera zvizhinji yekusagadzikana.

Saka, rinenge vhiki mukuenda kwangu, ndakatora laxative chete kuti ... ndive ne zero mhedzisiro. Patakanga tichidyisa nzou, tichiongorora temberi, uye tichitora mifananidzo yeIG, ndainamata chinyararire kuti rimwe simba guru riise ruoko rwekuporesa padumbu rangu - uye kubvisa nhamba yangu yechipiri blues. Muviri wangu waishevedzera kuti "Ndinozvivenga pano," uye kutaura chokwadi, ndakanga ndagadzirira kuenda kumba kuitira kuti ndive netariro yekugumisa mutambo wangu wekugaya. (Onawo: Maitiro Ekuita Nekurwadziwa Kwemudumbu uye Gasi-Nekuti Unoziva Kuti Kusagadzikana Kunzwa)

Mashoko akanaka? Yangu yekuzorora kana yekuzvimbirwa yekudzvinyirirwa yakaita, kutaura zvazviri, yakasvika kumagumo pandakanga ndadzoka mune yangu chairo yekugezera, uye ini ndakachaya chinhu chose kusvika kuchokwadi chekuti ndine IBS-C (inoshatisa ura chirwere nekuzvimbirwa). Kana ini ndichiwanzove nezvinetso pooping pane yakajairwa, hongu, ini ndingatove nedambudziko rakawandisa mune risingazivikanwe, iri kure nyika. Rudyi? Rudyi. Kunze kwekunge iwe haufanire kunge uine nhoroondo yekushushikana kwekugaya kuti uwane kupatirwa kwekufamba (kana kupatsanura kupatirwa, FWIW). Asi, chero munhu uye munhu wese anogona kutsigirwa kana achifamba.

"Kuvharirwa pazororo chinhu chakajairika uye chinowanzoitika," anodaro Elena Ivanina, D.O., MPH, bhodhi-yakasimbiswa New York City-based gastroenterologist uye mugadziri weGutLove.com. "Tiri zvisikwa zvemuitiro uye ndozvakaita matumbu edu!"

Zvinokonzera Kufamba Kuzvimbirwa

Kana zvasvika kuhondo yematumbo, zvigaro zvisingawanzo ndicho chiratidzo chekutanga chinowanikwa nevanhu vazhinji pavanenge vachifamba, sekureva kwaFola May, MD, Ph.D., bhodhi-rakazivikanwa gastroenterologist uye mubatsiri purofesa wemishonga paUniversity yeCalifornia. , Los Angeles. "Kana iwe uri munhu ane ura kamwe pazuva, unogona kuenda kubhaira rimwe chete mazuva matatu ega ega," anodaro. "Vamwe vanhu vanozoonawo kuzvimba, kurwadziwa mudumbu, kusagadzikana, kurasikirwa nechido, uye kuwanda kwekushandisa pavanoshandisa imba yekugezera."

Kuvharirwa kwekufamba kunowanzo kunobva pazvinhu zviviri: kushushikana uye shanduko muhurongwa hwako hwemazuva ese. Kusangana nekukanganisika kwemaitiro ako ezuva nezuva - uye, nekudaro, kudya kwako uye kuronga kwekurara pamwe nekushushikana kunowanzo kuuya nekufamba - kunogona kukonzera kuwanda kwematambudziko emudumbu. "Paunenge uchifamba, unogona kunzwa uchinetseka uye udye chero chii chiri kufamba," anodaro Kumkum Patel, MD, MPH, chiremba-akasimbiswa gastroenterologist ari muChicago. "Izvi zvinogona kutungamira mukusaenzana kwemabhakitiriya uye matumbo, izvo zvinogona kudzikisira ura hwako." (Yakabatana: Iyo Inoshamisa Nzira Yako Brain uye Gut Zvakabatana)

Heano zvimwe zvikonzero chaizvo zvinogona kuve nemhosva yekuzvimbirwa kwako kwekufamba:

Nzira Yekutakura

ICYDK, nendege dzinomanikidza mhepo iri mukabhini kuchengetedza avo vanobhururuka vari vakachengeteka munzvimbo dzakasiyana-siyana. Nepo iwe uchigona kuramba uchifema zvakajairika panguva iyi shanduko mukudzvinyirirwa, dumbu rako rinogona kusasangana nekufamba kwakanaka kudaro nekuchinja uku, sezvo zvichigona kuita kuti dumbu rako uye ura uwedzere nekukusiya uchiputika, maererano neCleveland Clinic.

Kubata "Izvo" mukati nekufamba zvishoma

Pamusoro pezvo, kurova nendege handiyo mamiriro ezvinhu anonyanya kufadza (funga: yakamanikana, chimbuzi cheveruzhinji mazana emamita pamusoro penzvimbo), saka newewo hausi mukana wekuenda nhamba mbiri uchibhururuka uye ungangoramba wakagara - uye zvakafanana zvinoenda kune mamwe mafomu sekufamba futi, kureva chitima, mota, bhazi. Kubata mudumbu rako uye kufamba zvishoma kunogona kutungamira kune akatsigira-mudumbu. (Uye kana iwe uchinetseka nezvekuzorora kwezororo, ungasada kutsanya paunenge uchibhururuka.)

Shanduko Muchiito, Chirongwa Chekurara, uye Kudya

Kunyangwe uri muCaribbean kana yako casa, kuvharirwa kuzvimbirwa - zvakanyanya kana poop ichifamba zvishoma nezvishoma kuburikidza neako GI system. Mukuedza kukurumidzira chigaro chakasindimara pamwe chete, muviri wako unobvisa mvura kubva mudumbu guru, asi kana iwe wakaderera pane fiber uye usina mvura (aka mvura shoma inowanikwa kuti ibatsire kusundira poo yako), chigaro chinova chakaoma, chakaoma, uye zvakaoma kufamba kuburikidza nekoloni, maererano neAmerican College yeGastroenterology (ACG).

Asi chimwe chezvakakosha zvekuenda kuzororo ndiko kukwanisa kusiya purogiramu yako yakajairika uye maitiro. Sezvo pasina chikonzero chekuisa alarm yekupararira kwemambakwedza (rumbidza!), Uye kune mikana mizhinji yekuona chikafu chitsva chaungasadya nguva dzose. Asi kana iwe ukasiya yako sipinachi masaradhi uye mvura yemonimu, izere nemanyowa uye H2O, yemahombekombe burger uye daiquiris, iwe uri mukana wekutsigirwa.

Kutaura nezvekudya, kuedza nezvokudya zvitsva kunogonawo kuwedzera GI system, anodaro Dr. May. "Vanhu vanoenda kune dzimwe nyika uye vasina kujaira chikafu kana kuti zvakagadzirirwa sei vanogona kupedzisira vaine hutachiona kana imwe mhando yehutachiona husingaite hungaite kuti vave nezvituru zvakaomarara." (Inzwi rinozivikanwa? Hausi wega - ingozvitora kubva kuna Amy Schumer, uyo akabvunza Oprah zano rekubatira.)

Kana zviri zvekurara zvese izvo urikunakidzwa nazvo? Zvakanaka, kudzura maitiro ako enguva dzose uye kurara kunogona kukanda wachi yemukati yemuviri wako kana dhayidhi, iyo inotaurira nguva yekudya, pee, poo, nezvimwewo. nejet lag kana nzvimbo itsva yenguva) yakabatanidzwa neGI mamiriro anosanganisira IBS uye kuvimbiswa, maererano neNational Institutes of Health (NIH).

Amped Up Kushushikana uye Kushushikana

Nepo, hongu, izvo zvaunodya zvinogona kukanganisa ura hwako, manzwiro ako anogona zvakare kukonzera iyo yese kuvharwa kwezororo. Kufamba kunogona kutungamira mukunzwa kuneta mupfungwa uye nekuremerwa. Kunetsana nenzvimbo dzakasiyana dzenguva, ndima yausina kujaira, kumirira kwenguva refu panhandare yendege zvese zvinogona kukonzeresa kushushikana uye kusagadzikana - zvese zvinogona kukanganisa mabatiro anoita enteric nervous system (chikamu chetsinga inodzora zvinhu zveGI). Kukurumidza kuzorodza: ​​Huropi (chikamu chepakati tsinga system) uye ura zviri mukukurukurirana nguva dzose. Dumbu rako rinogona kutumira masaini kuuropi, zvichikonzera kushanduka kwemanzwiro, uye huropi hwako hunogona kutumira masaini mudumbu mako, zvichikonzera symphony yezviratidzo zveGI kusanganisira, asi isingagumiri kune, cramps, gasi, manyoka, uye, yup, kupatira. (Yakabatana: Maitiro Ako Emanzwiro Ari Kuratidzira NeGutu Rako)

"Vamwe vanotodaidza [mudumbu] 'uropi hwechipiri,'" anodaro Jillian Griffith, RD, MSPH, chiremba wezvekudya akanyoreswa ari muWashington, DC "Kune ma neuron akawanda mumatumbo ako anodzora kugaya sekumedza, kuputsa chikafu, uye kubatsira uropi hwako kusarudza kuti ndezvipi zvekudya zvine nutrient-dense uye kuti ndezvipi zvikafu zvakaraswa. Paunenge uchinzwa kushushikana kana kuzvidya mwoyo, kunetseka kunowanzo kutadzisa maitiro ese ari muura hwako."

Iti iwe ugere panhandare yendege uye mumiriri wegedhi achangobva kuzivisa kuti ndege yako yanonoka. Kana kuti pamwe iwe uri pane yako yekutanga kudanana bae-cation uye unononoka zvishoma kunhuhwira mukamuri yehotera. Chero nzira, mamiriro ese ari maviri anogona kumutsa zvimwe zvinonetsa, i.e. kugadzira nendege dzinobatanidza kana nguva yekugezera kwako yekugezera uchitenderedza waunofamba naye. Zvichakadaro, uropi hwako hunotaurira ura hwako kuti chimwe chinhu chinonetsa kana "chisina kuchengetedzeka" chiri kuitika, zvichikonzera ura hwako kusimudzira chero chii chiri kuda kuuya. Funga nezvazvo sekurwa kana kutiza, anodaro Griffith. Uye izvi zvinogona kukanganisa ruzhinji rwezvakajairwa utumbu mashandiro, senge motility - kukurumidza kana kunonoka chikafu chinofamba nepakati peGI turakiti - izvo zvinogona kutungamira kune manyoka kana kuvimbiswa, maererano neAmerican Psychological Association (APA). (Zvakabatana: Zvinoshamisa Zvinhu Zviri Kuparadza Chakavanzika Kugaya Kwako)

Maitiro Ekudzivirira Kufamba Kudzivirirwa

Griffith anoratidza kuti kugadzirira uye kuronga kumberi kune maviri anobatsira hacks mukudzivirira kudzimbirwa kwekufamba. "Paunenge uchienda, haugone kudzora zvinhu zvaunowana," anodaro. "Asi isu tinogona kuuya nezvinhu zvine hutano nesu, senge fiber tudyo, mapakeji oatmeal, uye chia mbeu - zvinhu zvinokurumidza iwe zvaunogona kukanda muchikwama chako kana bhegi." (Onawo: Iyo Yekupedzisira Yekufamba Snack Iwe Unogona Kutora Chero Kwese)

Griffith inoti zvakaenzana zvakakosha kupinda muzororo ine yakanaka gut gut kana microbiome, iyo inosanganisira kugara hydrated, kuwedzera maprobiotic uye prebiotic, uye kuchengetedza kudya kwakaringana kunosanganisira michero, miriwo, uye zviyo zvese.

Kana mabhegi ako ange aturikidzwa uye nguva yayo yokuenda, “edza kudzokorodza zvakawanda zvemuitiro wako wenguva dzose sezvaunokwanisa kuti ura ugare huri hwenguva dzose,” anopa zano Dr. Patel. "Uye iva nechokwadi chokuti iwe unowana zororo rakawanda zvakare. Izvi zvichabatsira kuchengetedza kushushikana pasi kuitira kuti mazinga ako e-cortisol uye hurongwa hwetsinga hunonzwira tsitsi ['kurwa kana kutiza' mhinduro] haisi kungopfuura."

Paunenge uchifamba, ingave iri pakati pekufamba rwendo kana kumhanyira kune gedhi rako, zviri nyore kubata mupee wako kana poo, asi ndokumbirawo usadaro. Kana iwe uchinzwa kudiwa kwekushandisa chimbuzi, teerera kumutumbi wako. "Usafuratira chido chekuenda kana chingapfuura uye usadzoka nokukurumidza!" Anowedzera Dr. Ivanina.

Nzira Yokurapa Nayo Zororo Kuvharirwa

Kunyange zvazvo zvakakosha kuti unakidzwe nenguva yako uye zvokudya zvose zvinonaka zvinouya pamwe chete nazvo, Dr. May anoyambira pamusoro pekutsauka zvachose kubva pakudya kwako kwemazuva ose. "Chimwe chezvinhu zvatakashata pakuita patinenge tichifamba imvura yekunwa," anodaro. "Edza kunwa mvura yakawandisa sezvaungakwanise zuva nezuva uye tarisa kukwidza yako fiber yekudya." (Yeuka kuti zvese H2O nefiber zvakakosha kuti system yako irambe ichishanda zvakanaka.)

Muzviitiko zvakakomba zvekudzvinyirirwa, Dr. May vanopa zano rekuti ushandise yakapusa pamutero mishonga. "Mushonga wangu wandinoda ndeye Miralax - mushonga wakatsetseka uye wakapfava," anodaro. "Ini ndinotaurira varwere vangu kuti vatore kapu shoma kana imwe yeiyi pazuva. Hazvisi kuzokupa manyoka anoputika, asi zvinokupa ura hwakajairika." Pro tip: chengetera mamwe maMiralax mapaketi (Tenga Iwo, $ 13, target.com) musutukesi yako kurova kana kana yako system iri kuita husimbe.

Kushanda kunze ndeimwe nzira yakanakisa yekudzora ura hwako panzira paunenge uchifamba. “Muviri uri kufamba unowanzogara uchifamba,” anodaro Dr. Patel. Kubatanidza kufamba kwakareruka kutenderedza hotera kana kutsvedza mune mashoma eako aunofarira yoga poses kunogona kubatsira kubvisa kuvimbiswa uye gasi. Kurovedza muviri kwemaminetsi makumi maviri kusvika makumi matatu zuva rega rega kunogona kubatsira kuti zvinhu zvifambe - zviri nyore kuita paunenge uchiongorora guta idzva kana kufamba mumahombekombe egungwa! (Kumusoro kunotevera: Chii Chaunofanira Kuziva Nezve Kufamba Kwemhepo Panguva yeCoronavirus Pandemic)

Ongororo ye