Mazano ekuderedza kudarika zvakanyanya
Kutarisana negorosi rakawandisa uye kubvisa zvinogona kuparadza zuva rakanaka kwazvo. Nenguva isipi, kune dzimwe shanduko dzaunogona kuita maererano nezvamuchadya uye izvo zvamuchadya zvinobatsira kudzivirira zviratidzo zvisingadiwi.
Munhu wese anopfuura gasi, ane nguva 13 kusvika 21 pazuva anofunga kuti ndeyezvakanaka. Asi iwe unogona kunge uine gasi rakawandisa uye uchibhururuka kana uine tsika dzinokuita kuti udzimise mhepo kakawanda, semhepo inofanira kunge ichiuya seyekuvhara kana kuti kunze kweanus yako sekunyarara.
Panewo zvokudya zvinoratidzirwa nekubudisa gesi yakawanda muvanhu vakawanda, uye vamwe vanhu vanonyanya kutarisa kune mamwe marudzi ezvokudya.
Mazano Okudzivirira Gasi uye Kuvhara
Kuti kuderedze huwandu hwemhepo yaunowana, tevera mazano uye mazano. Kana iwe unogona kuderedza uwandu hwemhepo iwe unomedza uye iwe unoziva kuti zvii zvekudya zvinokonzera gasi, unogona kuva nezvikamu zvishomanana zve flatulence uye burping.
1. Idya Zvishoma
Chimwe chezvinhu zvinokonzera gesi mumagetsi yako inogamiswa mhepo. Kana iwe ukatora nguva yekudya nekunwa nenzira inononoka, inodzora, iwe unoderedza kudya kwako kwemweya. Mune mamwe mazwi, teererai izvo amai vako vakakurondedzera iwe uye usabvisa zvokudya zvako! Kana iwe une mazinyo, kukwana kwakakosha kunogona kubatsira pakuvhara mhepo kana iwe uchidya.
2. Usati Chew Gum kana Suck paDy Candy
Kucheka gum kunogona kuita kuti iwe ugare uchimedza mhepo, zvichiita kuti uwedzere mafuta. Kubudirira pamakwenzi akaoma kunofanirawo kudziviswa nekuda kwechikonzero chimwe chete.
3. Usasvuta
Kusvuta ndicho chinhu chinonyanya kukonzera mhepo. Kunze kwezvimwe zvose zvinokanganisa utano hwekusvuta, iwe unogona kupedzisa kubha uye kupfuudza gasi kakawanda.
4. Dzivisa Zvokudya Zvokudya
Iko carbon dioxide inopinda mumabhodha e-carbonated inotanga gasi risingabatsiri mukugadzirisa chirwere chako.
Dzivisa izvi kana iwe uine gasi rakawandisa uye uchibhururuka.
5. Dzivisa Kudya Zvokudya Zvine Sorbitol, Mannitol, uye Xylitol
Zvimwe zvokudya zvekudya zvine shuga dzinotsiva sorbitol, mannitol, kana xylitol. Utachiona gasi rinogona kuwedzerwa kana izvi zvichiitwa nemaBhakitiriya emukuchi. Verenga iyo mavara kuti uve nechokwadi.
6. Sarudza Zvokudya Zvako Nokuchenjera
Zvimwe zvokudya zvekudya zvine mukurumbira wekubatsira kugadzika. Iine zvinhu zvisina kunaka zvakagadzirwa uye saka zvinowanikwa kumakumbo emukati kuti aite, ane gasi sechinhu. Dzidzai zvokudya zvipi zvinowanzoita kuti kuve nekugwinya uye izvo zvikafu zvisingakwanisi kukuvadza gasi .
Zvokudya izvo zvinowanzokonzera gesi zvinosanganisira mbesa, mazai, artichokes, asperagus, broccoli, mbeu dzeBrussels, cauliflower, kabichi, mushroom, maonikisi, maapuro, mapeaches, mapear, bransi, gorosi rose, jisi, ice cream, yoghuti, mukaka, zvibereko zvezvibereko , uye kunwa nepamusoro fructose corn syrup.
Vatsvakurudzi vakagadzirisawo zviratidzo zveboka rezvokudya zvinoita sokuti zvinokonzera gasi rakawandisa mune vamwe vanhu. Izvi zvinozivikanwa seFODMAPs kudya uye zvine fermentable zvinhu izvo zvinetso kune vamwe vanhu. Iyi inzvimbo inobatsira kune vanhu vane dambudziko risingaverengeki nehurukuro yakawandisa uye inokanganisa bowel syndrome.
> Sources:
> Agrawal A, Whorwell P. Nyaya yekuongorora: mimba kubvongodza uye kuvhiringidzika muhutano hwehutachiona hwehutachiona - epidemiology nekuongorora nzira dzinogona kuitika. Alimentary Pharmacology & Therapeutics 2008 27: 2-10.
> Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract.
> Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Kubudirira kwezvakaderera zveFODMAP kudya kwekurapa chirwere chinosuruvarisa chiropa: uchapupu hunosvika pakurarama. Clinical and Experimental Gastroenterology 2016; 9: 131-42.