Isilungulela singesinye sezinto ezivamile ezikhandlayo ngesikhathi ukhulelwe, ikakhulukazi kuma-trimester esibili nesesithathu. Njengoba ingane yakho ikhula, izinguquko zamahomoni nokucindezela emzimbeni esiswini kungaholela ekubuyeni kwe-asidi, okudala ukushisa esifubeni noma emphinjeni wakho. Nakuba lokhu kuyingxenye evamile yokukhulelwa, kungakukhathaza futhi kungakhululeki. Ngenhlanhla, kukhona amakhambi emvelo kanye nezinguquko endleleni yokuphila ezingakusiza ukuba ulawule isilungulela ngaphandle kwemithi.
Yini Ebanga Isilungulela Ngesikhathi Ukhulelwe?
Isilungulela senzeka lapho i-asidi yesisu ibuyela emuva ku-esophagus, idale ukushisa. Ngesikhathi ukhulelwe, izinto ezimbili eziyinhloko zibangela isilungulela. Ukuguqulwa kwamahomoni kwandisa amazinga e-progesterone, okuphumuza imisipha emzimbeni wakho, kuhlanganise ne-lower oesophageal sphincter (LES). Le valve ngokuvamile ivimbela i-asidi yesisu ukuba ingaphumi, kodwa lapho iphumula, i-asidi ingakhuphuka. Ingcindezi evela esibelethweni sakho esikhulayo icindezela isisu, iphoqe i-asidi ku-esophagus.
Amakhambi Emvelo Okwelapha Isilungulela Ngesikhathi Ukhulelwe
1. Yidla Ukudla Okuncane, Nokuvamile
Ukudla okukhulu kungagcwalisa kakhulu isisu sakho, kwandise amathuba okubuyela kwe-asidi. Khetha ukudla okuncane, okuvamile usuku lonke. Lokhu kugcina isisu sakho singagcwele kakhulu futhi kunciphisa ukucindezela ku-LES.
2. Gwema Ukudla Okubangela Inkinga
Okunye ukudla kungandisa isilungulela ngokuphumuza i-LES noma ukwandisa ukukhiqizwa kwe-asidi yesisu. Izinto ezivamile ezibangela inkinga zihlanganisa ukudla okubabayo, ukudla okunamafutha noma okuthosiwe, i-caffeine, izithelo ezine-asidi njengamawolintshi notamatisi, neziphuzo ezine-carbonated. Gcina idayari yokudla ukuze uhlonze futhi ugweme izinto zakho siqu ezibangela inkinga.
3. Hlafuna Ukudla Kancane Futhi Kahle
Ukudla ngokushesha kakhulu kungandisa isilungulela ngokucindezela uhlelo lwakho lokugaya ukudla. Thatha isikhathi sakho, hlafuna ukudla ngakunye kahle, futhi ugxile ekudleni ngokucophelela. Lokhu kunciphisa ingozi yokudla ngokweqile futhi kusiza umzimba wakho ukuba ugaye ukudla ngendlela ephumelelayo.
4. Hlala Uqotho Ngemuva Kokudla
Amandla adonsela phansi adlala indima ebalulekile ekugcineni i-asidi yesisu lapho kufanele ibe khona. Gwema ukulala okungenani ihora elilodwa kuya kwamabili ngemuva kokudla ukuze uvimbele ukubuyela kwe-asidi. Uma udinga ukuphumula, hlala uqotho noma uzisekele ngama-pillow.
5. Gqoka Izingubo Ezikhululekile Nezithende
Izingubo eziqinile, ikakhulukazi ezungeze okhalweni nasesiswini, zingandisa ukucindezela esiswini sakho futhi zandise isilungulela. Khetha izingubo zokubeletha ezikhululekile nezithende ukuze usize ukunciphisa le ngcindezi.
6. Phuza Itiye Lejinja
Ijinja inezakhi zokulwa nokuvuvukala nezokugaya ukudla ezingasiza ukudambisa isilungulela. Phuza inkomishi yetiye lejinja, hlafuna ucezu oluncane lwejinja entsha, noma engeza ijinja egayiwe ekudleni kwakho. Nokho, sebenzisa ijinja ngokulinganisela ukuze ugweme imiphumela engemihle njengokungahambi kahle kwesisu kancane.
7. Faka Ukudla Okune-Asidi Ephansi
Okunye ukudla kungasiza ukunciphisa i-asidi yesisu futhi kunikeze ukudambisa. Ubhanana une-asidi ephansi ngokwemvelo futhi udambisa ulwelwesi lwesisu. Amakhabe athambile esiswini futhi anamanzi. I-oatmeal iyindlela enempilo, ene-asidi ephansi yasekuseni edonsa i-asidi yesisu eyeqile. Imifino eluhlaza njenge-broccoli, isipinashi, namaqanda aluhlaza ithambile futhi iyasiza ohlelweni lokugaya ukudla.
8. Sebenzisa I-Apple Cider Vinegar
Nakuba kubonakala kuphambene nomqondo, i-apple cider vinegar encishisiwe ingasiza ukulinganisa amazinga e-asidi yesisu. Hlanganisa isipuni esisodwa se-apple cider vinegar ngeglasi lamanzi bese uphuza ngaphambi kokudla. Thintana nodokotela wakho ngaphambi kokuzama leli khambi ukuze uqinisekise ukuthi liphephile ekukhulelweni kwakho.
9. Hlafuna Ama-Almond Angavuthiwe
Ama-almond angavuthiwe, angenaso usawoti anganciphisa i-asidi yesisu futhi anikeze ukudambisa okusheshayo esilunguleleni. Aphinde abe ukudla okunomsoco okugcwele i-calcium namafutha anempilo.
10. Phuza Ubisi Noma Yidla Iyogathi
Imikhiqizo yobisi njengobisi noma iyogathi ingamboza ulwelwesi lwesisu futhi inciphise i-asidi. Khetha izinketho ezinamafutha aphansi noma angenamafutha ukuze uvimbele ukubangela ukukhiqizwa kwe-asidi okwengeziwe.
11. Lala Ohlangothini Lwesobunxele
Ukulala ohlangothini lwesobunxele kunganciphisa isilungulela ngoba kubeka isisu sakho ngaphansi kwe-esophagus yakho, okwenza kube nzima ukuba i-asidi ikhuphuke. Sebenzisa i-pillow yokukhulelwa ukuze uthole ukwesekwa okwengeziwe nokunethezeka.
12. Hlala Ufaka Amanzi Emzimbeni
Ukuphuza amanzi usuku lonke kusiza ukugeza i-asidi yesisu futhi kusekele ukugaya ukudla. Gwema ukuphuza amanzi amaningi ngesikhathi sokudla, ngoba lokhu kungagcwalisa kakhulu isisu sakho futhi kwandise ukucindezela.
13. Zama Itiye Le-Chamomile
Itiye le-chamomile lingasiza ukunciphisa ukuvuvukala nokuphumuza umgudu wokugaya ukudla. Ukuphuza inkomishi ngaphambi kokulala kungakusiza futhi ulale kangcono ngokudambisa izimpawu zakho. Qinisekisa ukuthi itiye alina-caffeine futhi liphephile ekukhulelwe.
14. Gwema Ukudla Ngaphambi Kokulala
Ukudla eduze nesikhathi sokulala kwandisa ingozi yesilungulela njengoba ukulala phansi kwenza kube lula ukuba i-asidi iphume esiswini. Qeda ukudla kwakho kokugcina noma ukudla okulula okungenani amahora ama-2-3 ngaphambi kokulala.
15. Sebenzisa I-Humidifier
Umoya owomile ungacasula umphimbo, ikakhulukazi uma usuvele ubhekene ne-asidi ebangelwa ukudla okuthile. I-humidifier ingagcina umoya umanzi futhi yenze ukuphefumula kukhululeke kakhudlwana, ikakhulukazi ebusuku.
Nini Okufanele Ufune Iseluleko Sezokwelapha
Amakhambi emvelo avame ukusebenza kahle, kodwa uma uhlangabezana nesilungulela esingapheli noma esibi kakhulu, thintana nomhlinzeki wakho wezempilo. Bangase batusa imithi ephephile ekukhulelwe njengama-antacid noma ama-H2 blockers. Funa usizo lwezokwelapha uma uhlangabezana nobunzima bokugwinya, ubuhlungu obukhulu noma obude besifuba, ukuhlanza okungapheli, noma igazi esitokisini sakho noma ekuhlanzeni.
Imibuzo Evame Ukubuzwa
1. Ingabe isilungulela sivamile ngesikhathi ukhulelwe?
Yebo, isilungulela siyimpawu evamile zokukhulelwa ezibangelwa izinguquko zamahomoni nezomzimba. Nokho, isilungulela esibi noma esingapheli kufanele sihlolwe udokotela.
2. Ngingakwazi ukuthatha imithi yesilungulela ngesikhathi ngikhulelwe?
Ama-antacid amaningi angathengwa esitolo aphephile ngesikhathi ukhulelwe, kodwa hlale uthintana nomhlinzeki wakho wezempilo ngaphambi kokuthatha noma yimuphi umuthi.
3. Ingabe kukhona ukudla okungavimbela isilungulela ngesikhathi ukhulelwe?
Yebo, ukudla ukudla okune-asidi ephansi, okune-fibre ephezulu njenge-oatmeal, ubhanana, nemifino eluhlaza kungasiza ukuvimbela isilungulela. Ukuhlala ufaka amanzi emzimbeni nokugwema ukudla okubangela inkinga nakho kwenza umehluko omkhulu.
4. Ingabe ukuphuza ubisi kusiza ngesilungulela?
Ubisi lunganikeza ukudambisa kwesikhashana ngokunciphisa i-asidi yesisu, kodwa khetha izinketho ezinamafutha aphansi noma angenamafutha ukuze ugweme ukubangela ukukhiqizwa kwe-asidi okwengeziwe.
5. Sithatha isikhathi esingakanani isilungulela ngesikhathi ukhulelwe?
Isilungulela singahluka ngesikhathi, kodwa sivame kakhulu kuma-trimester esibili nesesithathu. Izimpawu ngokuvamile ziyaphela ngemuva kokubeletha.
Isiphetho
Isilungulela siyingxenye evamile kodwa engalawuleka yokukhulelwa. Ngokufaka la makhambi emvelo ohlelweni lwakho lwansuku zonke, ungasinciphisa ukungakhululeki futhi ujabulele ukukhulelwa okunempilo, okujabulisayo. Khumbula ukuthi konke ukukhulelwa kuhlukile, ngakho kungase kuthathe isikhathi ukuthola okusebenza kahle kuwe. Unganqikazi ukufuna iseluleko kumhlinzeki wakho wezempilo uma izimpawu zakho zingapheli noma ziba zimbi kakhulu.
