Gasi mhepo iri mumakumbo ako. Izvo zvakakwana, asi kuva negorofu yakawanda kunogona kunyadzisa kana yakabudiswa ne burping kana kupfuudza gasi sechinhu chinotyisa. Gasi inogona kukonzerwa nekudya nekukurumidza uye kumedza mweya, kutsvaga gum kana kuyamwa pamashizha akaoma. Kana inogona kubudiswa apo mabhakitiriya ane ushamwari anogara mumatumbo ako makuru anokonzera ushuga uye nenyuchi dzinobva kune zvimwe zvekudya iwe unodya.
Iyo mabhakitiriya anosika gasi seanowanikwa.
Zvokudya zvine mahydrohydrate zvinowanzokonzera gesi, asi zvokudya zvinowanzova mafuta uye mapuroteni hazviiti. Izvozvo hazvireve kuti carbs yakaipa iwe-chaizvoizvo, zvizhinji zvezvokudya zvine utano zvinokonzera gasi nekuti ndiyo zvokudya zvakakwirira mu fiber.
Kazhinji nguva, kuva negesi shoma haikwanisi kuva dambudziko rezvoutano, naizvozvo haufaniri kuchinja kudya kwako. Asi, kana uine chirwere chakadai sechirwere cheCeliac, kusagadzikana kwelasise kana kuti zviratidzo zvako zvakanyanya, iwe uchada kudzivisa kudya kunokonzera dambudziko.
Zvokudya Zvingaita Gas
Kana iwe ukawedzera zvimwe zvibereko nemiriwo pane zvekudya kwako, unogona kuona huwandu hwemagetsi. Izvo hazviratidzika zvakanaka sezvo iwe uri kunyatsovandudza kudya kwako. Asi, shingairira - kwete zvose zvinomera zvinomera zvinokonzera gasi kune wese. Nekuedza zvishomanana uye kukanganisa, unogona kuona kuti ndezvipi zvekudya ndizvo zvinokonzera, kusanganisira:
- Nhawani dzakadai sevashandi vemazinga, chickpeas, piniki uye nyemba nyemba
- Asparagus, broccoli, kubuda kweBrussels, kabichi, anyanisi, uye mushwa
- Maapulo, mapeaches, uye mapeari
- Mbatatayi, gorosi, pasta uye gorosi uye chero zvipi zvazvo zvinogadzirwa nemiti iyi
- Sugary soft drink, uye juice yeapuro
- Zvimwiwa zvinokonzerwa nekoda uye soro
- Zvigadzirwa zvemiti zvakadai somukaka, cream, uye ice cream
- Uswa hwewaini hwakadai sorbitol, mannitol, uye xylitol
Kudzivirira Gasi Rakawedzerwa
Munhu wose anogadzira gasi zuva rega rega, asi kuwedzera kwekugadzirwa kunogona kutungamirira pakuvhara-izvo zvinogona kunge zvisina kunetseka.
Chengetedza yezvokudya zvaunodya kuti uone kana iwe ukwanisa kuwana hukama huri pakati pekudya uye gas production (shandisa diary food ). Iwe unofanirwawo kutaura nemutarisiri wako wehutano, kunyanya kana uine zvimwe zvehutano kana zviratidzo zvekudya. Anokwanisa kuita zvimwe zviedzo kuti atonge kunze kwehupi zvinetso zvehutano zvakakomba.
Nhengo dzekubatsira dzine digestive enzymes dzinowanikwa mune yepamusoro-fomu fomu. Izvo ma enzyme anobatsira kuputsa ma carbohydrate, izvo zvinogona kuderedza kugadzirwa kwegesi. Kana mafuta ako akangokonzerwa nekusagadzikana kwelasise, unogona kutora michina ine lactase, iyo enzyme inochera shuga.
Zvirongwa zveprobiotics zvinogonawo kubatsira uye zvinogona kuwanika muzvokudya zvakaita segurt uye sauerkraut, kana zvinogona kutorwa sezvokudya zvinowedzera.
Low FODMAP Zvokudya uye Zvinokanganisa Bowel Syndrome
FODMAP inononoka kune Fermentable Oligo-, Di- uye Mono-saccharides, uye Polyols. Zvimwe zvezvokudya pane iyo nhamba inokonzera gasi yakakwirira mumhando idzi dzemashuga uye shuga doro. Kuderedza kushandiswa kwemishonga yakakosha yeFODMAP kunogona kubatsira kuderedza kubudisa gesi kana une IBS.
Sources:
Gastroenterology uye Hepatology. "Low Low FODMAP Zvokudya Zvokurapa kweIrritable Bowel Syndrome uye Zvimwe Zvinetso Zvekudya Kwemimba." http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736783/.
Dhipatimendi reUnited Health Health and Human Services. National Digestive Diseases Information Clearinghouse (NDDIC). "Gesi muTestestive Tract." http://digestive.niddk.nih.gov/ddiseases/pubs/gas.