Zvinokonzera uye Kudzivirira Kuwedzeredza Flatulence
Unoshushikana here kuti iwe unowedzera kubata kupfuura zvawakaita? Itai kuti iwedzere gasi, kuputsa mhepo, kana kufara-vanhu vakawanda vane utano vanozviita nguva dzinenge 14 ne23 zuva rega rega. Asi kana iwe uchitarisa kupfuura munhu chaiye, unogona kushamisika kuti chii chiri kuitika mumugwagwa wako wekudya uye kana chiri chiratidzo chehutano hwakakomba.
Kunyanyisa kunetseka kune zvimwe zvinokonzera, zvinokonzera kusakonzera zvakadai sokumedza mweya, gasi-kubudisa zvokudya nechinwiwa, kuzvidya mwoyo, kubereka, nemigumisiro yekukwegura.
Zvisinei, kuwedzerwa gasi uye kubhururuka kunogona kuva zviratidzo zvehutano. Dzidza zvakawanda pamusoro pezvakanaka uye nguva yekukurukura zviratidzo zvako nachiremba wako.
Gasi Rakawanda Zvikuru Zvakadini?
Chiremba wako angakukurudzira iwe kuti uverenge nhamba dzenguva dzaunopedza gasi zuva rega rega, uyewo kutanga nhau yezvokudya nekunwa kuti uedze kuwana chikonzero chemhepo yakawandisa. Chimwe chinhu chinopfuura 23 farts pazuva chinoonekwa sechinhu chinowanzoitwa asi asi chingave chisingafariri.
Kunhuhwa Kunoreva Chinhu Chese Here?
Kunhuhwira kwemafuta ako kunobva pane zvokudya zvaunodya uye ndezvikonzero zvemhepo inowanikwa mumukati wako muduku uye colon munguva yekudya. Kunhuhwirira kwakashata hazvirevi chimwe chinhu pachako, kunze kwekuti zvinogona kunyadzisa apo kudarika gasi kunoitika panguva isingakoshi.
Kubvumirana ndezvokuti mapuroteni emhuka, akadai mazai kana nyama, anokonzera mafuta akawanda anonyangadza, asi fiber yakasvibiswa (yakafanana iyo inowanikwa mumichero nemiriwo) inogona kukonzera gasi, asi haigone kunhuwa.
Kuchengetedza Mhepo Inokonzera Flatulence
Iwe unogona kunge usingazivi kuti une tsika dzinokuita kuti upedze mhepo kazhinji. Iwe unogona kubvarura zvakawanda, asi vamwe vanogona kugara mumudumbu mako uye pakupedzisira vanosunungurwa pamagumo akasiyana apo iwe wapfuura gasi.
Zvinhu zvinogona kuguma mukumedza mhepo zvinosanganisira kusvuta, kutsvaga gum, kunwisa pamagetsi akaoma, kunwa zvinodhaka, kudya kana kunwa zvakanyanya, kana kupfeka mazino asina kukodzera.
Kuzvidya mwoyo kunogona kukonzera iwe kumedza mhepo yakawanda, zvichiita kuti uwedzere gasi. Iwe unogona kuedza kutarisa nyaya idzi kuti uone kana kunoderedza nhamba yako yekusvuta kwezuva.
Zvokudya uye Zvimwi Zvinokonzera Flatulence
Vanhu vakawanda vanoziva kuti zvii zvinodhaka zvinokanganisa dumbu ravo uye zvinokonzera kuti vabvise kana kupfuura gasi. Semuenzaniso, miriwo ye cruciferous, yakafanana neholiflower uye broccoli, inowanzokonzera gasi. Kudya mizhinji yemakhahydrates, zvakadai sa pasta nechingwa, zvinogona kukonzera gasi rinowedzera. Zvimwe zvipfeko-kuumba zvokudya nekumwa zvinosanganisira:
- Lentils uye nyemba
- Dairy, kusanganisira mukaka, tchizi, ice cream, uye yogurt (kunyanya kana iwe une lactose isinganzwisisiki )
- Soy michina, yakadai se tofu uye mukaka we soy
- Miti yakadai semashizha anobuda, broccoli, cauliflower, kabichi, radishes, asparagus, artichokes, anyanisi, mushwa, zvinomera, uye makungu
- Zvibereko zvakadai samaapuro, mapeaches, mapearisi, nemiti yemichero
- Mbeu dzose uye branh
- Doro (kunyanya doro, iyo inonzi carbonated)
- Zvimwiwa zvinonwiwa uye avo vane high-fructose corn syrup
- Gum isina mahwanda uye mapundu (nemhaka ye sorbitol, mannitol, uye xylitol)
Sezvaunokura, iwe unogona kuva nezvinetso zvizhinji nezvidya izvi pane zvawakaita pawakanga uri muduku.
Zvakakosha kucherechedza kuti zvizhinji zvezvokudya zvinokonzera kugadzirisa zvakakunakira iwe, semuenzaniso, miti yemu cruciferous.
Nenzira iyi, kuva nepamusoro-soro yepamusoro-soro kungangova chiratidzo chekuti uri kudya kudya kwakanaka. Vanhu vakawanda vanocherechedza kuti huwandu hwemhepo inopfuurira inowedzera pavanosarudza kuva noutano hwakanaka uye kuwedzera izvi zvekudya kune kudya kwavo.
Utano Hwako Nezviratidzo zveGasi Inowedzera
Kazhinji yenguva yakawandisa gasi inokonzerwa nezvamuri kudya uye kunwa uye tsika dzinokuita kuti upedze mhepo. Asi iyo inogona kuva chiratidzo kune zvimwe zvoutano. Zvimwe zvikonzero zvinokonzera gasi zvinosanganisira:
- Irritable bowel syndrome
- Gastroesophageal reflux chirwere (GERD)
- Lactose kusawirirana
- Fructose kusawirirana
- Malabsorption zvinetso
- Chirwere cheCeliac
- Dumbu rezvirwere (zvakadai sokudya chepfu)
- Zviduku zvebhakitiriya zvebhakitiriya zvakanyanya
- Mamiriro ezvinhu anokonzera kuvhara mumatumbo emukati, izvo zvinogona kusanganisira kubata pamuviri, chirwere chepamuviri , kenza yemukironi , uye kenza yevana
- Kuberekwa, izvo zvinokanganisa mishonga nemisungo zvakakomberedza anus uye zvinokonzera vanaamai vatsva kudarika gasi akawanda kwemwedzi
Unofanira Kuona Rini Rako Rini?
Kana kuvepa kwako uye kuputika kwako kuchikurukura newe, kurukurai zviratidzo izvi nechiremba wenyu. Achatarisa nhoroondo yako uye zviratidzo kuti aone kana achiendesa kune hutano hunogona kukonzera kudarika zvakanyanya. Zvizhinji zvezvi zvinorapwa.
Usati washanyira, chengetedza diary yezvauri kudya, kunwa, uye kuita uye zvikamu zvako zvekupupurira. Izvi zvichava chikamu chinokosha chekushanya kwako. Iva nechokwadi chekukurukurirana zviratidzo zvekugadzirisa uye kushaya zvokudya zvakadai sekusatsananguka kuora kwekurema , kuchinja mumararamiro ako, kana kubuda ropa . Chiremba wako achatora nhoroondo yako uye anowedzera kuongorora zviratidzo zvako uye hutano huzhinji. Kune mimwe miedzo yakasiyana-siyana yaanogona kukurudzira iyo ichaenderana nezviratidzo zvako.
Chii Chaungaita NezveGasi Rakawedzerwa?
Kana chiremba wako achikupa chiedza chemavara kuti iwe hauna zvirwere, anogona kukutumira kumba nemishonga mutsva yemishonga inopesana nemishonga, yakadai se simethicone. Mukuwedzera, pane zvinhu zvaunogona kuita kuti ubatsire kuderedza kupera kwako.
- Rega kusvuta.
- Itai zvishoma nezvishoma kushandiswa kwefibironi muzvokudya zvenyu (funga bran uye edible vegetable peels).
- Deredza kushandiswa kwako kwemakhahydrates, akadai se pasta kana chibage.
- Chenga zvokudya zvako zvakanyatsonaka, sezvo gorobhohydrate digestion inotanga mumuromo.
- Inwai mvura yakawanda yezuva nezuva.
- Usashandisa mashizha kana iwe uchinwa.
- Dzivisa zvinwiwa zvine carbon.
- Dzivisa kurara pasi pakarepo mushure mekudya.
- Dzidzira zuva nezuva, kana rakachengeteka kuti uite saizvozvo.
- Stop chewing gum.
- Derera pasi uye unakidzwe nechingwa chimwe nechimwe-usaisa pasi.
Kunyange zvazvo zvimwe zvezvinhu izvi zvichikonzera kubvongodza kana kusunungura gasi mumuromo mako, kana mhepo ichiita kuti zvipfuura mudumbu rako, ichasunungurwa nokukurumidza kana kuti gare gare.
Shoko Rinobva
Munhu wose anopfuura gasi, asi inogona kuora mwoyo kana iwe ukazviona kakawanda kupfuura zvaunowanzoita.
Zvinonyanya kukonzera kuwedzera gasi nde "mararamiro" zvinhu, zvakadai sekusvuta, cheku gum, uye zvimwe zvokudya zvinodyiwa. Izvi hazvisi zvakaipa nguva dzose, uye vanhu vazhinji vanocherechedza kuti vane gesi yakawanda pavanotanga kudya kwakanaka mune zvokudya zvavo. Nokutsvaga maitiro ako nekuongorora izvo iwe unodya nekumwa, unogona kukwanisa kudzivirira zvimwe zvezvikamu kana kuti kunge uine hutano kuziva kuti ivo vakanaka.
Panguva imwecheteyo, gasi yakawandisa dzimwe nguva inogona kuva chiratidzo chokuti chimwe chinhu chakaipa mumuviri wako. Kana iwe uchiramba uine zviratidzo, kunyanya kana iwe ukacherechedza imwe shanduko, ita nguva yekuona chiremba wako.
> Sources:
> Greenberger NJ. Kunyunyuta kunobata gasi. Bhuku reMerck Manual. https://www.merckmanuals.com/professional/gastrointestinal-disorders/symptoms-of-gi-disorders/gas-related-complaints. Yakarongwa muna March 2016.
> National Institute of Health. 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. Yakavandudzwa muna July 2016.