8 Zvokudya Zvinogona Kupa Gesi

Kana uri kutarisa kudzivisa gasi, chengetedza izvi zvekudya kubva pamba yako

Vamwe vanhu vanoshamisika kuziva kuti munhu wose ane gasi. Kugadzirwa kwemukumbo gasi chikamu chekugadzira chirwere chinowanzoitika. Nhamba yacho inogona kuchinja kubva kumunhu kusvika kune munhu, asi hapana anozvidzivirira!

Vanhu vazhinji vanofunga kuti gesi inonyadzisa uye chimwe chinhu chokuvanza. Zvakare, zvinogona kunge zvisina kunetseka. Kune vanhu vane chirwere chinoputika chirwere (IBD) , gesi uye kubhururuka munguva yeharu-ups inetso yakawanda. Kunyange zvazvo pasina nzira yekubvisa mumatumbo gasi zvakakwana, kudzivisa kana kuderedza zvakare zvekudya zvinokonzera gasi kunogona kubatsira kubvisa kusagadzikana. Sezvo nguva dzose, iva nechokwadi chekutarisa nachiremba usati wadzvora boka rekudya kunze kwekudya kwako zvachose.

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Nyemba

Vanhu vazhinji vanoziva kuti nyemba dzinowanzokonzera gasi kupfuura zvimwe zvokudya. Izvi ndezvokuti mbesa dzine oligosaccharides, kusanganisira raffinose. Aya mahombekoro makuru eeshuga ayo haagoni kutyorwa kana kudyiwa mumatumbo maduku . Iko shuga inodarika isina kuiswa mukati mekoloni, iyo inopiswa ne "yakanaka" bhakitiriya, uye gesi inobudiswa seyamuro. Iwe unogona kudzivisa gesi kubva kubhandi nekutora enzyme supplement yakadai seBeano iyo inoputsa oligosaccharides muhairi.

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Mushroom

Mbeu, kufanana nenyuchi, dzine oligosaccharide shuga raffinose. Kudya mushroom kunogona kukonzera gasi nekuti raffinose haina kunyatsogadzirirwa mumukati muduku, asi kunowedzera kunwa mumatumbo makuru. Iyo gasi inoberekwa neinoviriswa ichabva yabuda semukumbo gasi.

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Milk uye Milk Products

Kana iwe uri mumwe wevakuru vakawanda vane lactose asingatendi , zvigadzirwa zvemiti zvinogona kukonzera huwandu hwakawanda hwegesi uye kuputika. Vanhu vane lactose vasingatendi havasi ivo vane enzyme lactase, iyo inofanirwa kuputsa lactose (shuga yekisi). Izvi zvinokonzera gesi uye kuputika, pakati pezvimwe zviratidzo. Kunze kwemukaka pachawo, michina yemishonga yakaita se ice cream, cheese, uye yogurt ine lactose uye pangangodaro kune zvigadzirwa zvemishonga mune dzimwe mishonga.

Kana iwe ukadzivisa mairi zvakakwana, iwe unoda kuwana zvimwe zvekudya zvekudya kwezuva rako rega calcium kudya . Cherechedza kuti lactose kusagadzikana kwakasiyana neyechokwadi mukaka kushaya . Vanhu vane mukaka kurwarisa vanofanira kuchengetedza mukaka mune chero chimiro, nguva dzose.

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Gorosi

Gorosi haruwanzofungi sechikafu chinokonzera gesi. Zvisinei, starch mugorosi inoita gasi kana yakaputsika mumukaka mukuru nema bhakitiriya ako akanaka. Yese gorosi uye branh, kunyanya, inogona kunge iri mhaka. Gorosi inewo fructose, shuga chaiyo inogona kuwanikwa muzvibereko. Chero fructose isingagumi kubva kune gorosi inogona kubvumira mumuviri mukuru uye inotungamirira kune gasi.

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Zvibereko uye Muti Yezvibereko

Maapulo, apricots, cherries, peaches, pears, plums, uye prunes zvinonyanya kuzivikanwa nekukonzera mafuta akawanda. Apple juice, pear juice, uye zvinwiwa zvezvibereko zvakare zvinokonzera. Chikonzero ndechokuti chibereko (segorosi) chine fructose. Kana iwe uchidya kupfuura muviri wako unogona kudya, fructose yakasara inoputswa nekuviriswa. A byproduct of fermentation mumuviri mukuru gasi.

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Broccoli, Kabichi, Koliflower, Brussels Zvikamu

Iyi mishonga ine utano yakakurumbirawo pakukonzera gasi. Iyo fibhi iri mavari haina kunyatsopera zvachose mumukati muduku. Apo mabhakitiriya akanaka mukati memukati makuru anoenda kunoshanda kuchichera, gasi inogadzirwa sechiguma.

Kudya zvakawanda zvezvirimwa zvinokonzera gasi akawanda. Vamwe vanhu vanoona kuti kudya zviduku uye kuwedzera chiyero zvishoma nezvishoma kudarika nguva kunogona kubatsira kuderedza kuwanda kwegesi.

Mimwe miriwo inowanzokonzera gesi inosanganisira asparagus, artichokes, uye anyanisi.

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Sugar-Free Sweeteners (Xylitol, Mannitol, Sorbitol, Erythritol)

Zvokudya zvakawanda zvakanyorwa se "shuga isina" kana "kudya" zvinowanzova zvinotapira zvakadai se xylitol, mannitol, sorbitol, kana erythritol. Izvi zvinokonzerwa neshuga-chaiyo inowedzerwa kune zvekudya uye zvinwiwa kuti zviite kuti zvinakidze. Apo izvi zveshuga zvakaputsika nemaabhakitiriya mumatumbo makuru, gesi inoguma. Kana uri kuedza kudzivisa izvi zveshuga, zvakakosha kuverenga mavara ezvokudya pedyo.

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Inwa ne High-Fructose Corn Syrup (Especially If Carbonated)

High-fructose sirasi yegorosi inogona kubudisa gasi sezvinonzi fructose inoshanda mumvura. Zvimwe zvinwiwa zvinotapira uye sodas zvinogadzirwa ne-high-fructose chibage siripi panzvimbo yehuga. Migumisiro inogona kuva yakanyanya kuipa kana iri mukunwa kwekhabhoni, sezvo izvo zvinoita kuti uise gesi rinowedzera mumatumbo ako emukati. Kana iwe usingazvigadziri kunze, ichabuda kune imwe mugumo.

> Sources:

> Gasi neBloating. International Foundation for Functional Gastrointestinal Disorders. http://aboutibs.org/ibs-diet/foods-that-cause-gas-and-bloating.html.

> Gibson P, Shepherd S. Evidence-based dietary management of functional gastrointestinal symptoms: Nzira yeFODMAP Journal of Gastroenterology uye Hepatology 2010 25: 252-258.

> Zviratidzo uye Zvinokonzera Gasi muTestestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes.