Izindlela Ezi-14 Ezilula Zokunciphisa Ukuqunjelwa

Ukuqunjelwa umuzwa ongajabulisi wokuba negesi, ukuvuvukala, nokungakhululeki nje. Nakuba ngokuvamile iyazihambela yodwa, ukuthola amakhambi okuya kuwo ukuze ukhululeke ngokushesha kuyasiza. Lesi sihloko sihlanganisa amathiphu emvelo, ukwelashwa kwasekhaya, namathiphu okudla okunciphisa ngokushesha ukuqunjelwa lapho kuhlasela futhi ukuvimbele ukuthi kungenzeki kakhulu kwasekuqaleni.

Indlela Yokunciphisa Ukuqunjelwa: Izindlela Eziyi-14 Zokunciphisa

Ukuqunjelwa kwenzeka ngenxa yokwakheka kwegesi ngokweqile ohlelweni lwakho lokugaya, ukufutha isisu sakho. Zama lezi zindlela ezingu-15 ukuze usize ukukhulula igesi futhi unciphise i-bloating FAs

1. Thatha uhambo:

• Ukuthatha uhambo olusheshayo lwemizuzu eyi-10-15 kungasebenza izimanga, njengoba ukunyakaza komzimba kwenza izinto zihambe kusistimu yakho ukuze zichithe igesi eyakhelwe phezulu. 
• Kucabange "njengokubhucunga" amathumbu akho kancane ukuze usize ukukhulula amabhamuza avaleleke akwenza uzizwe uqunjelwe.

2. Yenza ukuma kwe-yoga: Ukuzijwayeza izimo ezithile ze-yoga ezicindezela futhi zifake ukucindezela kwesisu kungasiza ekukhipheni igesi evaleleke lapho uzizwa uqunjelwe. Izimo okucatshangwa ukuthi zinenzuzo ikakhulukazi ekuhambiseni igesi emgudwini wokugaya ukudla kanye nokukhulula ukuqunjelwa kuhlanganisa:Lezi zimo zicindezela ngesineke esiswini, zisiza ukukhipha noma iyiphi igesi eyeqile eyakhelwe phezulu. 

• Ukuma kwengane
• Ukuma kwengane okujabulisayo
• Izikhundla ezithile zokusquatting noma ezihlezi phansi
• Zama ukubamba lezi zimo imizuzwana engu-30-60 njengoba kudingeka uma uzizwa uqunjelwe.

3. Sebenzisa amaphilisi e-peppermint: Amafutha e-Peppermint aqukethe izinhlanganisela ezifana ne-menthol eziye zaboniswa ukusiza ukuphumula imisipha yamathumbu kanye ngcono ukugaya jikelele. Imiphumela ebushelelezi yokuphumula kwemisipha ye-peppermint ivumela igesi eyeqile ukuthi idlule kalula emathunjini, inciphise izimpawu zokuqunjelwa. Ucwaningo lukhombisa ukuthi ukuthatha amaphilisi kawoyela we-peppermint ahlanganiswe ne-enteric, aklanyelwe ukukhulula emathunjini, kungaba yikhambi elisebenzayo lokunciphisa:

• ukuqunjelwa,
• i-flatulence, futhi
• ubuhlungu besisu.

Lokhu kunenzuzo ikakhulukazi kubantu abane-irritable bowel syndrome.

4. Thatha amaphilisi okusiza igesi:

• Amaphilisi okusiza igesi anganikeza ukukhululeka okusheshayo kokuqunjelwa ngokusiza ukuhambisa amabhamuza egesi emgudwini wokugaya ukudla ngokuphumelelayo nangaphandle komzimba.
• Ziqukethe i-Simethicone esiza ukuhlephula futhi igoqe amabhamuza egesi abe yizinhlayiya ezincane okulula ukudlula kuzo. 
• Amaphilisi okusiza igesi ngokuvamile aqukethe amalahle acushiwe, angase amunce igesi yamathumbu.

Kodwa-ke, thintana nomhlinzeki wezempilo ngaphambi kokusebenzisa noma yiluphi uhlobo lwemithi yokusiza igesi. 

5. Hlaba isisu sakho:

• Ukubhucunga isisu sakho kancane kanye nasendleleni yekholoni yakho kungasiza ukukhulula amabhamuza asezinzile futhi abangela ukuqunjelwa okungakhululeki. 
• Sebenzisa ukunyakaza okuyisiyingi okukhanyayo, ukuphulula kusukela engxenyeni engezansi kwesokudla sesisu, uzungeze uye ohlangothini lwesobunxele, futhi phansi. 
• Ukusebenzisa ukucindezela okuncane njengoba ubhucunga kungakhuthaza ukukhululwa kwegesi evalelekile futhi wenze izinto zihambe emathunjini futhi. 
• Yenza i-massage imizuzu engu-5-10 ngesikhathi, umise uma kukhona ubuhlungu.

6. Geza ngamanzi afudumele

• Ukucwiliswa emanzini okugeza okufudumele kungaba indlela ephumelelayo yokuthola ukukhululeka ngokushesha lapho uzizwa uqunjelwe. 
• Ukushisa okuvela ebhavini kusiza ukukhulula imisipha esiswini, okuvumela igesi yamathumbu eyakhiwe ukuthi iphume kalula emzimbeni futhi ikhulule izimpawu. 
• Ukwengeza, ukuthatha imizuzu engu-15-20 ukuze ulale futhi uphumule ngokugcwele okugeza okufudumele kungasiza inqubo yokugaya yonke ngokunciphisa amazinga okucindezeleka. 
• Ukunciphisa ukucindezeleka kusekela ukufinyela okunempilo kwe-peristaltic (uchungechunge lwe-wave-like muscle contractions) ukuhambisa ukudla, igesi, kanye nemfucuza ngokushelela emathunjini.

7. Yenza ukuzivocavoca okulula

• Noma iyiphi umsebenzi ngokomzimba, ukusuka ekuhambeni ukuya engadini, kusiza ukugqugquzela amathumbu ukukhipha igesi. 
• Hlela okungenani imizuzu engu-30 yokuzivocavoca okusesilinganisweni nsuku zonke ukuze uvimbele ukuqunjelwa nokuqunjelwa.

8. Phuza amanzi amaningi

• Ukuphuza uketshezi olwanele kuyisihluthulelo sokusebenza kahle kwamathumbu futhi ukuvimbela ukuqunjelwa. 
• Zama ukuphuza itiye le-mint noma le-ginger, kanye namanzi alula.

9. Gwema iziphuzo ezine-carbonated

• I-carbonation ku-soda, i-kombucha, nezinye iziphuzo ezine-fizzy ingaba nomthelela ekukhuphukeni kwegesi kanye nesisu. 
• Namathela emanzini anganyakazi, ayisicaba ukuze ugweme ukugwinya umoya oweqile.

10. Beka phansi utshani: Ukuphuza ngotshani kukuvumela ukuthi ungenise umoya omningi, okungaholela ekwenyukeni kokubhodla noma ukuquleka kamuva lapho lowo moya uphuma ohlelweni lokugaya ukudla.

• Umoya ogwinywe ngokweqile uvaleleka emathunjini futhi ubangele izimpawu zokuqunjelwa ezingakhululekile. 
• Zama ukugwema ukusebenzisa utshani lapho uphuza iziphuzo. 
• Futhi, khumbula ukudla ngokushesha kakhulu noma ukhuluma ngenkathi udla, njengoba leyo mikhuba ingabangela ukugwinya okwengeziwe komoya okubangela ukuqunjelwa kanye negesi.

11. Yeqa ushingamu: Ukuhlafuna ushingamu, ikakhulukazi isikhathi eside, kungaholela ekugwinyeni umoya oweqile futhi ekugcineni kube nokucindezeleka kwamathumbu kwabanye abantu.

• Utshwala obushukela obusetshenziswa njengezinandisi ezinsinini eziningi ezihlafunwayo, njenge-xylitol ne-sorbitol, baziwa ngokubangela ukuqunjelwa kanye nesifo sohudo kubantu abangakubekezeleli kahle. 
• Uma inhlaka ihlafunwa isikhathi eside, kuyanda ukunqwabelana kwegesi nokuqunjelwa. 
• Ama-mints angenashukela angaba inketho engcono yokuphefumula umoya ngaphandle kokugwinya umoya owengeziwe.

12. Yidla ukudla okuncane, okuvame kakhulu: Ukudla ukudla okukhulu okugcwalisa kakhulu uhlelo lokugaya ukudla kungase kubangele ukuqunjelwa ngemva kokudla njengoba isisu namathumbu kuzabalaza ukugaya.

• Ukudla izingxenye ezincane ezihlukaniswe kaningi phakathi nosuku kusiza ukuvimbela ukugcwalisa ipheshana lakho le-GI. 
• Ukwengeza, ukudla kancane, ukuhlafuna kahle, nokungajahi ukudla kusekela ukugaya okuphelele nokumuncwa kwezakhi. 
• Ukuthatha uhambo olufushane ngemva kokudla nakho kungasiza ekukhuthazeni inqubo yokugaya futhi kukhulule noma yikuphi ukunqwabelana kwegesi ngaphambi kokuba kubangele ukuqunjelwa.

13. Thatha iProbiotic

• Ama-probiotic supplements athuthukisa i-gut flora enempilo, esiza ukunciphisa ukukhiqizwa kwegesi kanye nezinkinga zokuqunjelwa. 
• Bheka izinhlobo ezibanzi ze-probiotic ezinama-bacterium afana ne-Lactobacillus.

14. Yehlisa usawoti

• I-sodium eningi iholela ekugcineni amanzi, okubangela ukuqunjelwa kanye nokukhukhumala emzimbeni wakho wonke. 
• Qaphela imithombo efihlekile efana nesoso yesoya, izinto ezisemathinini, okokugqoka kwesaladi, nokudla kwendawo yokudlela. 

Isiphetho

Ukuqunjelwa kuyinkinga evamile kodwa ngokuvamile kungaphathwa ngemithi elula yasekhaya njengokuhamba ngezinyawo, ukubhucungwa kwesisu, ukugwema ukudla okunomoya ophefumulayo kanye nokuhlala ugcwele amanzi. Ukusebenzisa izindlela zokuphila njengokulawula ingcindezi, ukuvivinya umzimba njalo kanye nokuthatha ama-probiotics kungasiza ekunciphiseni ukuqunjelwa isikhathi eside. Vakashela udokotela wakho uma ukuqunjelwa okukhulu noma okuqhubekayo kwenzeka ukuze ubone futhi welaphe kahle noma yisiphi isimo esibangela izimpawu zakho.