Tsvaga kana iwe unogona kubviswa kubva pakusadya kana zvimwe zvinokonzera
Kuvharidza pamuviri inonzwa kusagadzikana kwekuzadza, kusimba kana kusarudzwa mudumbu. Kubata kazhinji kunowanikwa mushure mekudya uye kazhinji kunoguma kwekudya kwekudya, kusanganisira carbon dioxide, oksijeni, nitrogen, hydrogen, uye dzimwe nguva methane kana sulfure. Dieters anowanzoshamisika "Ndingaita sei kuti ndirege kubviswa?" Kune zvikonzero zvakasiyana-siyana zvekubvisa, asi kusadya kakawanda hakusi imwe yeiyo.
Nzira Yokutaura Nayo Kana Wakabhurwa Uchitsanangurwa
Kunzwisisa tsanangudzo yekudzivirira pamuviri kunogona kubatsira kana uri kuedza kuderedza zviratidzo, asi iwe unenge watoziva kare kana uine. Iko kunzwa kwechisimba muhudyu mako iyo inowanzoitika mushure mokudya. Iwe unogona kusunungura waistband yako kana kuti kuisa pfupa rakasununguka rebhandi kuti udzikise kusagadzikana kubva pakuvhara.
Saka nei kuvhara pamuviri kuchiitika? Kazhinji, zvokudya zvatinodya, zvokudya zvatinodya, zvatinonwa, uye nzira yatinodya nayo inokonzera gesi kuti iwedzere mumagetsi. Kune vamwe, kunyange doro rinogona kukonzera kupenga uye kubvisa. Mhedzisiro ndeyekuti chivako chinowanzozivikanwa.
Kuvharidza pamuviri kunopfuurira kusvikira iwe uchideredza huwandu hwemhepo kuburikidza nekugadzirwa kwemukati mukati kana kubudisa mweya mumuromo (belching) kana anus (kudarika gasi).
Nguva Yokuti Uwane Rubatsiro rwekudzivirira
Muzviitiko zvakawanda, iwe unogona kunge wakavharwa nekuda kwekudya, asi dzimwe nguva kudya kwako kudya hakusi kukonzera mimba kubvongodza - iwe unganzwa uchidzivirirwa kunyange kana iwe usingadyi zvakawanda.
Izvi zvinogona kunge zvisina kufanana nemakumbo ekubhururuka waunoona kuvana vane kwashiorkor, chirongwa chekushaya zvokudya zvinovaka muviri, asi pane dzimwe nguva dzisingasviki apo kubhururuka kunopfuura kungowanzovhiringidza nyaya. Saka nguva iri kubvisa chimwe chinhuzve?
Kusvika kumwedzi kana kusagadzikana kwezvokudya kunogona kuita kuti chibvunda chive chikafu kana kuve nokuzvikudza.
Saka zvakakosha kuchengetedza kana kuputika kuchiitika uye taura nachiremba wako kana chirwere ichi chisingaperi.
Pane zvishoma asi mamiriro ezvinhu akaoma akadai sekenza yekoloni , chivharo chechirwere, chinokanganisa bowel syndrome nedzimwe zvirwere izvo chiremba wako angada kubuda kunze kana kuvhara pamuviri kuchiva dambudziko. Iva nechokwadi chekutarisa nemutarisiri wako wehutano kana kuvhara kunenge kusingaperi kana iwe uine zvimwe zvinetso zvakadai sekurwadziwa kwepamuviri, ropa muzvigaro zvako, chirwere, kana kurutsa.
Zvinowanzokonzera Zvokudzivirira Pamuviri
Zvimwe zvezuva redu zvese zvinogona kuita kuti tibvise. Maererano neNational Institutes of Health, zvinokonzera kukonzera kubvisa zvinosanganisira:
- Kudya zvakanyanya. Zviri nyore kudya zvakanyanya kana uchidya zvakakurumidza. Sei? Nokuti kana iwe uchidya zvokudya usingatori nguva, muviri wako (dumbu rako uye uropi hwako) hazvina nguva yekubvuma zviratidzo zvinokosha zvekuzadza zvinokuudza kuti urege. Chigumisiro ndechekuti maminitsi gumi nemashanu mushure mekudya kwenyu, muviri wenyu unonzwa sokunge makadya kudya kwemazuva maviri uye chiuno chako chinowedzera kuti chigadzirire.
- Kudya zvakanyanya fiber foods . Kana iwe uchidya kudya kwakazara ne-high-fiber foods sezvakazara zviyo (chingwa, oats, zviyo zvakakwana) unogona kuvharwa kunyanya kana muviri wako usingashandisi kwavari.
- Kutenga mhepo. Kana iwe ukatsvaga gum kana kunwa zvinwiwa zve carbonate, unogona kutora mhepo yakawanda inokonzera kubhururuka.
- Lactose kusawirirana. Kana muviri wako uine lactase (muviri unofanirwa kuchera lactose) unogona kunetseka kana kuvhara maminitsi makumi matatu kusvika maawa maviri mushure mekudya zvokudya zvakadai semukaka kana chezi. Muvanhu vazhinji, kuputika kana kusagadzikana hakusi kwakakomba.
- Gluten kusagadzikana. Vamwe vanhu vane chirwere chechiliac kana kusagadzikana kweGluten vanogona kunzwa manzwiro ekutsvaira kana kubvisa shure kwekudya kudya ne gluten. Chiremba wako anogona kugona kana iwe uine hunhu hukuru kune gluten uye kukubatsira iwe kutanga chirongwa chekutarisira zviratidzo.
- Irritable bowel syndrome. Mimwe mhando yezvokudya (sezvinoita zvinotapira, zvimwe zvibereko, nemiriwo kana michero yemucheka) zvinogona kugadzirwa zvisina kunaka gasi uye kusagadzikana mune vamwe vanhu. Chiremba wako angaratidza chirwere che Low-FODMAP kuti uone kuti ndezvipi zvokudya zvaunofunga.
Nzira Dzokuderedza Kubata Kwemimba
Zvikonzero zvinowanzovhiringidza zvekudzivirira mimba zvinowanzotorwa shure kwekudya kwako kwokupedzisira. Kana iwe uchikwanisa kuziva chikafu kana chikafu chekudya chakakonzera chibhakera bloat, zvinova nyore kuideredza munguva yemberi. Iwe unogona kushandisa urongwa urwu kuti uratidze mutadzi uye udzikise kuputika.
- Idya chikamu chekudya. Kudya zvakanyanya kunogona kukonzera kubhururuka. The fix? Idya mukuenzanisa. Iva nechokwadi chekuti unodya huwandu hwakanaka hwemazana panguva dzezvokudya uye panguva yekudya.
- Idya zvishoma nezvishoma uye kunakidza bite imwe neimwe. Kunyora zvokudya zvako uye kumedza mhepo kunogona kukonzera gasi uye kuputika. Zvishoma nezvishoma, kufunga kudya kunogona kuderedza kuderedza kuputika uye kunogona kukubatsira iwe kudya zvishoma kuderedza uremu.
- Sarudza zvakakwana zvokudya zvakaderera. Gorosi kudya zvinogona kukonzera gesi. Uye zvokudya zvine zvimwe zvinotapira zvinokonzerwa nekugadzira zvinogonawo kugadzira dumbu rebhuroti. Pane kudaro, sarudza kudya izvo zvinowanzoperera mumafuta uye makoriyori kuitira kuti usapinda dumbu guru uye zvishoma.
- Wedzera fiber zvishoma nezvishoma. Utano hwakanaka-hupfumi hwekudya hwakakosha pakudya kwako nokuti hukubatsira kuti unzwe wakakwana, asi zvinogona kukonzera gesi uye kubvisa. Saka kuwedzera kwavari pane zvokudya zvenyu zvishoma nezvishoma kuti murege kunetseka.
Vamwe vanhu vanotora mishonga yekurapa kuti vadzivise kuputika. Miti yakadai seBeano inogona kutorwa nechingwa. Maererano neNational Institutes of Health, mishonga seGesi-X, kana Mylanta Gas inotorwa mushure mekudya inogona kuderedza zviratidzo zvekudzivirira pamuviri kune vamwe vanhu.
> Sources:
> Medline Plus. Abdominal bloating. US National Library of Medicine.
> National Institutes of Health. Kudya, Kudya, uye Kudya kweGasi muTestestive Tract. Yakavandudzwa July, 2016.
> National Institute of Diabetes and Digestive and Kidney Diseases. Gasi muTestestive Tract. National Institutes of Health.