Nyemba dzine mukurumbira weku "chibereko chemimhanzi," asi kune zvimwe zvakawanda zvezvokudya zvegassy izvo zvinogona kuita kuti zvive nekurwadziwa kwepachivi, kubvongodza uye kugadzikana . Kana gazi yava dambudziko kwauri, kuziva nezvezvikafu zvegassy zvinogona kukubatsira kuita zvirongwa zvekudya zviri nani.
Chii Chinogadzira Zvokudya Gassy?
Muzhinji, gassy zvokudya ndizvo izvo zvine shuga (fructose, lactose, raffinose uye sorbitol) uye / kana kushandiswa fiber. Izvo zvinhu hazvina kudyiwa pahutano hwemudumbu uye saka vanoita nzira yavo pasi kumatumbo ako apo mabhakitiriya anoaputsa. Mugumisiro wekuguma kwekuparara uku ndiko kusunungurwa kwegesi.
Miti Inopisa Zvipembenene uye Muchero
Gassy Vegetables
Mimwe miriwo inotevera ndiyo inogona kukupa gesi nekuda kwekuti ine shuga raffinose uye / kana fructose. Yeuka iyi miriwo inonyatsonaka kwauri, saka ingozvidzivirira pazviitiko apo iwe unotofanira kunge usina gesi.
- Artichokes
- Asparagus
- Broccoli
- Brussel inomera
- Cabbage
- Koliflower
- Celery
- Anyanisi
- Peas
- Sweet mbatata
Zvipfeko Zvipfeko
- Baked bean
- Black bean
- Mazai ane maziso matsvuku
- Butter bean
- Cannelinni (chichena) nyemba
- Ipiyo mahairi
- Lima nyemba
- Navy nyemba
Gassiest Fruits
Zvibereko zvinotevera zvine mukurumbira wekugadzira gesi sezvazvinenge zvine fructose, sorbitol uye / kana kushandiswa fiber. Zvakare, zvibereko izvi zvakanaka kwauri, saka edza kuzvidya mumazuva kana zvakanaka kana iwe uri muduku kudarika nguva.
Gassy Zvibereko
- Apples
- Apricots
- Mango
- Oranges
- Peaches
- Pears
- Plums
- Watermelon
Zvibereko zvakaoma
- Apricots
- Prunes
- Raisins
Dorosi Dhairy Products Products
Kunyangwe iwe usina kuonekwa kuti une lactose kusagadzikana , unogona kuwana kuti kudya mishonga yemiti kunogadzira gasi risingadiwi. Sezvo miviri yedu yakakura, tinowanzoita zvishoma zve enzyme lactase iyo inofanirwa kugadzira lactose (shuga inowanikwa mumukaka nemimwe michina yemishonga), uye nokudaro gassiness inokonzerwa nemishonga yekurai inogona kuva dambudziko. Heano zvimwe zvekutengesa zvekudya kuti urege kuva negesi:
- Buttermilk
- Cream cheese
- Heavy cream
- Ayizi kirimu
- Misi
- Zvokudya zvakagadzirwa zvinenge zvine mazai emukaka
- Ricotta
Whole Grains
Kunyange zvazvo mbeu yakazara ine mavitamini anobatsira uye inobva kune fiber yezvokudya, iyo inogadziriswa fiber yevamwe, uyewo kuvapo kwe raffinose, rudzi rweshuga, kunogona kuumba maronda emukati. Heino avo vanofanira kudzivisa apo kana iwe usingadi kuve nekushushikana kusingadiwi.
- Bhari
- Flax mbeu
- Rye
- Gorosi
Gassiest Drinks
Zvimwiwa zvinotevera zvinogona kunge zvine fructose, sorbitol, kana carbonation, izvo zvose zvinogona kuita kuti muviri uwane gasi:
- Bheri
- Zvibereko zvezvibereko
- Soda (nguva dzose uye kudya)
Zvokudya-Zvitsva Zvokudya
Dzimwe nguva chinhu chinotipa gasi chinhu chatisina kubhadhara. Vanhu vazhinji havazive kuti guru guru rinokonzera gasi isamu isina shuga.
Mishonga yakasiyana-siyana isina shuga ine sirbitol, iyo inogona kuviriswa nekugadzira mabhakitiriya, zvichiita kuti gasi risingadiwi. Verenga mavara zvakanyatsogadziriswa paunenge uchitenga gums kusina shuga, candy, uye zvokudya zvekudya kuti uone kuti hazvina sorbitol.
Zvinetso Zvisingagumi Negasi?
Kudzivisa kudya hakusiwo nzira chete yekuderedza mumatumbo gasi. Kune zvakawanda zvinobudirira pane----counter-treatment zvinoshandiswa zvinobatsira muviri wako kuti ucheke shuga dzinogumbura kuitira kuti iwe ugone kudya izvo zvegassy kudya usina dambudziko remhepo.
Uchaona kuti zvizhinji zvezvokudya zviri pamusoro apa nderezvinhu zvakakunakira iwe. Ndiko kuti, vanopa chikafu chinokosha chekudya. Nokudaro, zvakakosha kunyatsojekesa kuti zvii zvekudya zvinongova dambudziko mumuviri wako, pane kuti usazviisa pamwero usina kurongeka. Kushandiswa kwekadhi yezvokudya kuchakubatsira kuti uite izvi. Kana wangoona dambudziko rekudya, edza kuona kana muviri wako unogona kubvumira zviduku zvezvokudya izvozvo, kuitira kuti iwe unogonazve kubatsirwa nehutano hwahwo.
Iwe unogonawo kuda kutaura nachiremba wako pamusoro pekuda kuenda kune yakaderera-FODMAP kudya. Ichi chikafu chakanga chakagadzirwa sechirongwa chekudya chinoshungurudza chirwere chemawere (IBS). Inoda kurambidzwa kwenguva pfupi kweFODMAP , iyo iine mahydrohydrates yakawanikwa ini isingawanzo kudya izvo zvakawanikwa zvichibatsira kuzviratidzo zveBS, kusanganisira izvo zvegesi uye kubhururuka. Mushure mekugadziriswa (kana kubvisa) chikamu, iwe unotanga kutanga kutaurira zvakanyanya-FODMAP foods zvakare muzvokudya zvako kuti uwane kuti FODMAP rudzi rwechiri chiri chinetso kwauri.
Zvimwe Zvimwe Zvinokonzera Gumbo Romukumbo
Zvakakoshawo kuchengeta mupfungwa kuti zvokudya handizvo chete zvinokonzera gumbo gumbo . Iyi miitiro inotevera inogona kukonzera mhepo kunomedzwa iyo inogona kuita kuti kuvhara, kubhururuka, nekunyanyisa kunetseka:
- Bhabhurigamu
- Kudya nekukurumidza
- Kunwa zvinokonzera carbonated
- Sucking on hard candies
- Dentures iyo haina kukodzera zvakanaka.
- Kusvuta
Sources:
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Kubudirira kwezvakaderera zveFODMAP kudya kwekurapa hutachiona hwehutachiona: uchapupu huripo." Chipatara uye Ongororo Gastroenterology 2016; 9: 131-42.
National Digestive Diseases Information Clearinghouse (NDDIC) Gasi muTestestive Tract.