Unoziva here chinokonzera musikana gumbo? Zvichinyatsojeka, kupisa chikamu chepanyama chekudya kwevanhu uye chinongova dambudziko kana richizvizivisa pachazvo panguva isina kunaka. Dzidza chikonzero nei iwe uine gumbo uye izvo zvaunogona kuita kana iwe uchitenda kuti muviri wako uri kubudisa zvakawanda.
Gasi Rakawanda Rakawanda Zvakadini?
Kana iwe ukapfuura gasi pakati pe13 ne21 pazuva, iwe uri mukati mehutano hwakanaka, asi zvinoratidzika kunge zvinyengeri kuti uverenge kuti unowanzoita sei.
Chinonyanya kukosha ukama hwako nemuviri wako. Kana iwe uchitenda kuti muviri wako unopfuvura kupfuura unofanirwa kuva, ipapo ungada kuchinja zvimwe kuderedza mafuta ako. Ingoyeuka mupfungwa kuti kuumbwa kwemukaka gasi chinhu chakanaka chehutano hwemadziviri ako uye zvirwere zvemuviri. Saka iwe unogona kusarudza zvachose kudzivisa kudya gassy kune imwe nguva inokosha, ichi hachisi chinhu chaunoda kuita zvachose.
Zvinokonzera
Unogona kuvimbiswa kuziva kuti kune zvikonzero zviviri chete zvinokonzerwa nemukumbo yegasi-yakamedzwa nemhepo uye kuparara kwebhakitiriya kwezvinhu zvinowanikwa mune mamwe marudzi ezvokudya. Mashoko anotevera anofanira kukubatsira kuti uone kuti chii chingakonzera dambudziko kwauri.
Akaiswa Mhepo
Munzira yakajairika yezuva, isu tose tinomedza mhepo. Iyi mhepo inowanzobudiswa kuburikidza nekugadzira kana kubata. Zvisinei, mhepo ino inogonawo kuita nzira yayo kumatumbo makuru iyo inosunungurwa kuburikidza ne rectum se flatulence.
Kune zvinhu zvinogona kukonzera munhu kumedza mhepo yakawanda kupfuura yakasikwa. Kana chimwe cheizvi chinoshanda kwauri, iwe zvino une chimwe chinhu chaunoshanda:
- Kudya kana kunwa zvakakurumidza
- Kunwa zvinokonzera carbonated
- Gum chewing
- Kusvuta: fodya, cigai, uye mapaipi
- Sucking on hard candies
- Zvisina kukodzera zvakagadzirirwa mazino
Bhakteria Breakdown
Zvimwe zvinhu muzvokudya zvatinodya hazvina kunaka zvakagadzirwa uye zvinotorwa nemitumbi yedu.
Apo zvinhu izvi, kunyanya magufidipu sezvinotapira ushuga uye zvakasara, zvinouya mumatumbo edu makuru, zvinoshandiswa nema bhakitiriya mukati medu . Mugumisiro wekuparara uku ndiko kusunungurwa kwegesi. Iyi gesi inowanzomira carbon dioxide, hydrogen, methane, uye nitrogen. Kunyange zvazvo mamwe ematombo aya angapinda mumaropa uye akabuda kunze, mazhinji acho anonunurwa kuburikidza neinus yako.
Zvokudya zvekutanga zvinogona kukonzera kusunungurwa kwemukaka goro ndezvi:
- Fructose: Ichi shuga chinowanikwa mune dzimwe michero nemiriwo uyewo mune zvekudya zvakawanda zvinogadzirwa nenzira yehupamhi yepamusoro ye fructose. Inofungidzirwa kuti inenge chikamu chimwe chete muzvitatu chevanhu vane dambudziko rokuchera uye kugamuchira fructose, chirwere chinonzi fructose malabsorption . Zvisinei, kudya zvizhinji zvekudya zvinokonzerwa nefructose zvakaswedera pedyo kune mumwe kune zvinogona kukonzera kuwandisa kwemukaka gesi kunyange kune vanhu vasina fructose malabsorption.
- Lactose: Ichi shuga chinowanikwa mumukaka uye mune mamwe mazai emisi. Vanhu vane lactose kusagadzikana havana huwandu hwakawanda hwe enzyme lactase saka havakwanisi kugadzira lactose. Apo lactose isingabatanidzwi, inova inowanikwa kuitiswa nekutakura mabhakitiriya, nekusunungurwa kunotevera kwegesi.
- Raffinose : Kuwanda kwei shuga muhairi kunobatsira kuti vawane gassy mukurumbira. Raffinose inowanikwawo mune mimwe miriwo yakadai sekakichi uye Brussels inomera.
- Sorbitol : Sorbitol inowanzowanika muzvibereko zvakawanda uye inoshandiswa pakugadzira mune zvekudya zvakawanda zveshuga. Sorbitol inorondedzerwa se polyol kana shuga doro. Inenge hafu yevagari vevanhu haigone kuunganidza mapolisi.
Zvaunofanira Kuita Kuti Uwane Gumbo Romukumbo
Iye zvino zvaunofunga kuti chii chingaita kuti iwe unzwe uwandu hwemakumbo emagetsi, unogona kutora matanho ekugadzirisa dambudziko:
Usanonoka kutama kwako. Iwe uri mumwe wevanhu ivavo vanozvidza kushungurudzwa kwekufamba kwechirwere kusvikira wava kudzokera kumba here?
Izvi zvingaita kuti gesi ivakwe mukati mehutachi, zvichikonzera kurwadziwa uye kubhururuka. Uye kana iwe ukapfuura gasi, inogona kunge iine smellier sezvairi kufamba-svetuka chigaro.
Tarisa izvo unodya apo iwe unoda chaizvo kuva gesi-isina. Sezvatareva kare, mumatumbo gasi zvakanaka kwatiri. Asi nokuda kwemazuva apo zvakanyanya kukosha kuti iwe usati uri gassy , unogona kusarudza zvokudya zvisingagoni kukupa gasi, uye udzivise avo vane mukurumbira wekuva gassy.
Tarisa muwedzera. Kune dzakawanda pane-the-counter zvigadziridzo zvekusarudza kubva. Bvunza pharmacist wako kuti akutungamirire kune imwe yakakodzera kwauri. Heano mamwe maitiro:
- Probiotics
- Lactase supplements
- Beano
- Simethicone products
Tongedza kusawirirana. Kana iwe uchifungidzira kuti iwe ungave une lactose kusagadzikana, fructose malabsorption, kana kuti chinetso chokuchera sorbitol, unogona kuedza kubvisa zvokudya zvine ma carbohydrates kubva pane zvekudya zvako kwenguva pfupi kuti uongorore zvinokonzerwa nemamiriro ako. Kuti uchengete zvinhu zvakajeka uye kudzivisa kudziviswa kusingadikanwi, iwe unofanidza kusarudza imwe kirasi yezvokudya nenguva yekubviswa. Iwe unofanirwa kuziva mukati memavhiki maviri kana kuvharirwa kwakabatsira. Izvo zvinobatsirawo "kupikisa" iwe pachako nezvokudya zvisingabvumirwi kuti uone kana zviratidzo zvinodzoka. Uye kana uchinge watora zvokudya zvekudya, iwe unogona kuedza zvishoma kuti uone kuwanda kwezvokudya iwe unogona kuzviritira kunze kwekunge uchinge uchinge usingafadzi marasi.
Taura nachiremba wako. Kana iwe uchifungidzira kuti chinetso chenyu chegesi hachisi chakanaka, taura nachiremba wako nezvazvo. Chiremba wako anogona kutarisisa kana kune imwe chirwere chepachivi chinogona kuve chinokonzera dambudziko racho. Kuwedzerwa mumatumbo emagasi hakusi chiratidzo chehutano hwakakomba, asi hunogona kuva chiratidzo chekunyadzisa chirwere chemawere (IBS) kana kudarika kwebhakitiriya . Kuwana chirwere chakarurama kunotanga kusarudza nzira dzokurapa dzinogona kushandiswa, kusanganisira kushandiswa kwemishonga yemishonga yekuderedza mafuta ako. Kana uine IBS, ungawana kuti kutevera pasi-FODMAP kudya kunogonawo kuderedza gasi risingadiwi.
Sources:
Azpiroz, F. & Serra, J. "Kurapa Kwakawandisa Goro reUmuchepa" Iye zvino Kurapa Zvokudya muGastroenterology 2004 7: 299-305.
"Gesi muTestestive Tract" National Digestive Diseases Information Clearinghouse (NDDIC) Website yakawanikwa musi waApril 11, 2016.