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µÕ¾ÔÁ¾ìàÃ×èͧ 'Advice
from the experts: Six ways to manage your IBS' =
"¤Óá¹Ð¹Ó¨Ò¡¼ÙéàªÕèÂǪҭ: 6 ÇԸըѴ¡ÒáѺ IBS (ÅÓäÊéá»Ã»Ãǹ)" ã¹ 'Mailonline',
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¡ÅØèÁÍÒ¡ÒÃÅÓäÊéá»Ã»Ãǹ (irritable bowel syndrome / IBS)
ÍÒ¨·ÓãËéÁÕÍÒ¡ÒûǴ·éͧ ·éͧÍ×´ ·éͧàÊÕ ËÃ×Í·éͧ¼Ù¡ÊÅѺ¡Ñ¹ä»
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¢Í§ IBS ¤×Í µÃǨÍÐäõèÍÁÔÍÐäáçËÒÊÒà˵ØäÁ辺 àªè¹
ËÒá¼ÅËÃ×Íà¹×éͧ͡㹷ҧà´Ô¹ÍÒËÒÃäÁ辺 á¶Áâä¹ÕéÂѧÍÂÙè㹡ÅØèÁ
"äÁèËÒÂ-äÁèµÒÂ" ¤×Í ÃÑ¡ÉÒäÁèËÒ áÅÐäÁè·ÓãËé¶Ö§µÒÂ

·Ò§·Õè´Õ ¤×Í ·Ó¤ÇÒÁà¢éÒ㨠·Ó㨠áÅÐÍÂÙèÃèÇÁ¡ÑºÁѹ (IBS) ãËéä´é
â´ÂãËé·Ø¡¤¹·Ø¡½èÒÂà´×Í´Ãé͹¹éÍ·ÕèÊØ´

...

¤¹ÊËÃÒª
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¤¹à»ç¹ÁÕÍÒ¡Ò÷Õèà¢éÒ¢èÒ¡ÅØèÁÍÒ¡ÒùÕé 1 ¤¹,
ÊèǹãË­èÁÕÍÒ¡ÒäÃÑé§ááµÍ¹ÇÑÂÃØè¹ËÃ×ͼÙéãË­èÇѵé¹

ʶҺѹà¾×èͤÇÒÁà»ç¹àÅÔÈ·Ò§¤ÅÔ¹Ô¡áËè§ªÒµÔ UK ËÃ×Í "ä¹é«ì" (National
Institute of Clinical Excellence / NICE) á¹Ð¹ÓÇèÒ ¤¹·ÕèÁÕÍÒ¡Òà 'ABC'
¤ÇõÃǨËÒ´ÙÇèÒ à»ç¹ IBS ËÃ×Íà»ç¹âäÍ×è¹·ÕèÁÕÍÒ¡Ò÷Ѻ«é͹¡Ñ¹¡ÑºâäÍ×è¹æ
àªè¹ ÁÐàÃç§ÅÓäÊéãË­è ÏÅÏ

...

(1). A =
abdominal pain / discomfort = »Ç´·éͧ / äÁèʺÒÂã¹·éͧ
ÊèǹãË­è¨Ð»Ç´·ÑèÇ·éͧ ãµéÊд×Í à»ç¹ÁÒ¡¢Öé¹ËÅѧÍÒËÒÃ

(2). B =
bloating = ·éͧÍ×´

(3). C =
changes in bowel habits = ¹ÔÊÑÂ㹡ÒâѺ¶èÒÂà»ÅÕèÂ¹ä» àªè¹
·éͧ¼Ù¡ÊÅѺ·éͧàÊÕ ÏÅÏ

...

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äÁèÁջѭËÒ·éͧ¼Ù¡ áµè¶éÒÁÕÁÒ¡à¡Ô¹ä»... ÍÒ¨·ÓãËé»Ç´·éͧ á¹è¹·éͧ
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àº×èÍÍÒËÒà ¤Å×è¹äÊé

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(1). ¡Ô¹µÃ§àÇÅÒ

(2). ¡Ô¹¹éÍÂ
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...

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> ¡ÒáԹàÃçÇæ ·ÓãËé¡Å×¹ÅÁŧä»ÁÒ¡ ·ÓãËé·éͧÍ×´§èÒÂ

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ËÑ´à»ç¹¹Ñ¡¿Ñ§·Õè´Õ ¿Ñ§ãËéÁÒ¡-¾Ù´ãËé¹éÍÂ

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...

(7). Å´ä¢Áѹ
> ÍÒËÒÃä¢ÁѹÊÙ§à¾ÔèÁ¡ÒÃËÅÑ觹éÓ´Õ «Ö觶éÒËÅÑè§ÍÍ¡ÁÒ¤ÃÒÇÅÐÁÒ¡æ
ÍÒ¨¡èÍ¡ÒÃÃФÒÂà¤×ͧã¹ÅÓäÊéä´é

ÍÒËÒ÷Õè¤ÇÃÅ´ãËéÁÒ¡ä´éá¡è ÍÒËÒûÃÐàÀ· "¼Ñ´æ ·Í´æ (·Í´ÃéÒ¡ÇèҼѴ
à¹×èͧ¨Ò¡ãªé¹éÓÁѹÁÒ¡¡ÇèÒ)", ªÍ¤â¡áÅçµ, ¹ÁËÃ×ͼÅÔµÀѳ±ì¹Áä¢ÁѹÊÙ§
(¤ÇáԹª¹Ô´ä¢ÁѹµèÓ ËÃ×ÍäÁèÁÕä¢Áѹ᷹)

...

(8). ¡Ô¹
âÂà¡ÔÃìµ-¹Áà»ÃÕéÂÇ > à¾×èÍãËéä´é¨ØÅÔ¹·ÃÕÂ쪹Դ´Õ
¤ÇÃàÅ×Í¡ª¹Ô´ä¢ÁѹµèÓ-¹éÓµÒŵèÓ ª¹Ô´·ÕèºÍ¡ÇèÒ
ÁÕ¨ØÅÔ¹·ÃÕÂìà·èÒ¹Ñé¹à·èÒ¹ÕéµÑÇÁÑ¡¨Ð´Õ¡ÇèÒª¹Ô´·ÕèäÁèºÍ¡ÇèÒ
ÁÕ¨ØÅÔ¹·ÃÕÂì¡ÕèµÑÇ

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(lactobacillus), 亿Ôâ´áº¤·ÕàÃÕÂÁ (bifidobacterium), ÊàµÃ»âµ¤Í¤¤ÑÊ
àµÍâÁ¿ÔÅÑÊ (streptococcus thermophilus)

...

(9). ËҷҧŴ
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¶éÒÁÕÍÒ¡ÒëÖÁàÈÃéÒËÃ×Íà¤ÃÕ´ÍÂèÒ§áç... ¤ÇûÃÖ¡ÉÒËÁÍã¡ÅéºéÒ¹
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(10). ãéªéÂ
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·ÕèªèǺÃÃà·ÒÍÒ¡ÒþͻÃÐÁÒ³ (ÁÒ¡ä»·ÓãËé·éͧÍ×´ä´é)

ÍÒËÒúÃÃà·ÒÍÒ¡ÒÃä´éá¡è »ÅÒ ¼Ñ¡ãºà¢ÕÂÇ ¼ÅäÁé·Ñ駼ŷÕèäÁèãªè¡ÅØèÁ«ÔµÃÑÊ
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(peppermint / mint) 

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