Ndiye chimayambitsa matumbo okwiya ndi chiyani? Zikuoneka kuti akatswiri sadziwa yankho lenileni la funso limeneli. Malinga ndi likulu la University of Maryland, pofufuza odwala omwe ali ndi IBS, ziwalo zawo zimawoneka zathanzi kotheratu. Ichi ndichifukwa chake madokotala ambiri amakhulupirira kuti matendawa amatha kukhala chifukwa cha minyewa yam'matumbo kapena mabakiteriya am'mimba. Koma mosasamala kanthu za chimene chimayambitsa IBS, akatswiri afotokoza zomwe zimayambitsa kudzimbidwa kwa amayi ambiri. Nazi zifukwa zisanu ndi ziwiri zopusa zomwe mungakumane ndi vuto m'matumbo anu.
Mumadya mkate wambiri ndi pasitala
"Anthu ena amaganiza kuti gluten ndiye amachititsa. Koma kwenikweni ndi ma fructans, zinthu zopangidwa ndi fructosylation ya sucrose, zomwe nthawi zambiri zimayambitsa mavuto kwa odwala IBS,” akutero Daniel Motola katswiri wa gastroenterologist.
Ngati muli ndi matenda opweteka a m'mimba, ndi bwino kuchepetsa kudya kwa tirigu wokhala ndi fructan, monga mkate ndi pasitala. Fructans amapezekanso mu anyezi, adyo, kabichi, broccoli, pistachios, ndi katsitsumzukwa.
Mumathera madzulo ndi kapu ya vinyo
Shuga omwe amapezeka muzakumwa zosiyanasiyana amatha kusiyanasiyana ndipo amakhala ngati chakudya cha mabakiteriya a m'mimba, zomwe zimapangitsa kupesa komanso kupanga mpweya wochulukirapo komanso kuphulika. Kuphatikiza apo, zakumwa zoledzeretsa zimatha kuwononga mabakiteriya opindulitsa a m'matumbo. Moyenera, muyenera kusiya kumwa mowa. Samalani momwe mungamwere zizindikiro za m'mimba zisanayambe kuti mudziwe malire anu.
Muli ndi vuto la vitamini D
Kafukufuku waposachedwapa wofalitsidwa mu European Journal of Clinical Nutrition anapeza kuchuluka kwakukulu kwa kusowa kwa vitamini D, ndipo vitaminiyi ndi yofunika kwambiri pa thanzi lamatumbo ndi chitetezo cha mthupi kwa anthu omwe ali ndi IBS. Kafukufukuyu adapezanso kuti otenga nawo gawo omwe adatenga zowonjezera za vitamini D adawona kusintha kwazizindikiro monga kutupa, kutsekula m'mimba, ndi kudzimbidwa.
Yezetsani vitamini D kuti athandizidwe anu akupatseni zowonjezera zowonjezera zomwe thupi lanu likufunikira.
Simugona mokwanira
Kafukufuku wa 2014 wofalitsidwa mu Journal of Clinical Sleep Medicine anapeza kuti mwa amayi omwe ali ndi IBS, kugona kosagona kumayambitsa kupweteka kwa m'mimba, kutopa, ndi kusakhazikika tsiku lotsatira. Chifukwa chake, kusokoneza kulikonse kwa kugona kwanu kumakhudza ma microbiomes (zamoyo) zam'matumbo.
Kuchita zizolowezi zathanzi, kugona ndi kudzuka nthawi zonse, kumatha kusintha zizindikiro zokhumudwitsa za IBS, kusunga thanzi lanu lamatumbo, ndikuchepetsa kupsinjika ndi nkhawa.
Sindinu wokonda masewera olimbitsa thupi
Anthu osachita masewera olimbitsa thupi amatha kuona kuti matenda a m'mimba ndi ofunika kwambiri kuposa omwe amachita masewera olimbitsa thupi katatu pa sabata. Malinga ndi kafukufuku waposachedwa wochokera ku yunivesite ya Illinois, kuchita masewera olimbitsa thupi kumatha kukulitsa kupanga mabakiteriya abwino m'matumbo anu, mosasamala kanthu za zakudya. Angathenso kuyambitsa kutsekula m'mimba kuti athetse kudzimbidwa komanso kuchepetsa kutsekula m'mimba kuti athe kulimbana ndi kutsekula m'mimba.
Yesani kuchita masewera olimbitsa thupi kwa mphindi 20 mpaka 60 3-5 pa sabata. Kuyenda, kupalasa njinga, yoga, kapena Tai Chi ndi njira zabwino zochepetsera zizindikiro.
Kodi muli ndi masiku ovuta?
Kwa amayi ambiri omwe ali ndi IBS, zizindikiro zimakula kwambiri akamayamba kusamba chifukwa cha timadzi tating'onoting'ono ta amayi, estrogen ndi progesterone. Zonsezi zimatha kuchepetsa m'mimba, kutanthauza kuti chakudya chimadutsa pang'onopang'ono. Izi zimaphatikizapo kudzimbidwa ndi kutupa, makamaka ngati simukudya fiber yokwanira komanso osamwa madzi okwanira. Choncho, kufulumira ndi kuchepetsa matumbo chifukwa cha mahomoniwa kungakhale kokwanira kukupangitsani kukhala omasuka.
Yambani kutsatira zizindikiro zanu za IBS pamene zikukhudzana ndi kusamba kwanu. Izi zingakuthandizeni kudziwa zakudya zanu ndi moyo wanu, kupanga zosintha zoyenera ndikuzisintha pamayendedwe anu. Mwachitsanzo, yesani kuchotsa zakudya zomwe zimayambitsa gasi masiku angapo msambo wanu usanayambe, kapenanso kusanachitike.
ndiwe wovuta kwambiri
Kupanikizika ndi chifukwa chachikulu cha IBS chifukwa ambiri aife timakhala ndi nkhawa m'matumbo athu. Kukangana kumeneku kumayambitsa kugundana kwa minofu ndipo kumatha kukulirakulira kukhala mavuto am'mimba. Ndipotu, serotonin yambiri imapezeka m'matumbo, chifukwa chake kusankha serotonin reuptake inhibitors nthawi zambiri amagwiritsidwa ntchito pochiza IBS, osati kuvutika maganizo ndi nkhawa.
Ngati mukupanikizika kapena mukuvutika ndi kupsinjika maganizo kapena nkhawa, mpumulo ku mavuto a m'mimba kudzakhala bonasi kuti mukhazikike mtima pansi. Lankhulani ndi dokotala wanu za njira zothetsera nkhawa ndikuchitapo kanthu kuti musiye kudandaula. Yesetsani kusinkhasinkha, pezani zosangalatsa, kapena kukumana ndi anzanu pafupipafupi.