Anenge munhu wose anoziva zvazvinoita kunzwa kuguta zvakanyanyisa kana kuzvimba mushure mekudya zvakanyanya; kutaura zvazviri, chinyorwa kubva Ndira wegore rino muna Clinical uye Dudziro Gastroenterology inotaura kuti kuzvimba kwedumbu chimwe chezviratidzo zvegastrointestinal zvakanyanya muvanhu. Asi kana uchigara wakazvimba kana kunzwa kuguta mushure mekudya kwega kwega, panogona kunge paine chimwe chinhu kwairi kupfuura kungodya zvakanyanya.
Mune zvimwe zviitiko, nzira yaunodya nayo kana izvo zvauri kudya zvinogona kunge zvine mhosva, uye mune vamwe, panogona kunge paine chirwere chinokonzera zviratidzo zvako.
Hezvino zvose pamusoro pezvaunogona kuita kana iwe uchinzwa wakanyanyisa kuguta kana kuputika mushure mekudya, ndezvipi zvekudya zvingave zvine mhosva, uye paunofanira kuona chiremba.
Uri kudya nekukurumidza kana kuwandisa
Pane zvikonzero zvakawanda nei vanhu vanogona kupedzisira vaine bloating. Zvinogona kukushamisa iwe kuziva kuti hachisi chikafu chaunodya chete, asiwo nzira yaunodya nayo.
Pane nzira nhatu dzakajairika dzinogona kufarira dumbu rakazvimba:
- Idya nekukurumidza. Kana iwe uchidya chikafu chako nekukurumidza, unogona kupedzisira uine kuputika sezvo dumbu rako rinoedza kubata nekukasira kwekudya kana kunwa.
- kudya zvakanyanya Kudya zvakanyanya nekukurumidza kunoisawo panjodzi yekuzvimba nekuti hausi kupa muviri wako nguva yakakwana yekuwana satiety "signal." Zvinowanzotora maminitsi makumi maviri kuti dumbu rako riudze uropi hwako kuti wadya zvakakwana. Saka kana uchidya nekukurumidza, unogona kupedzisira wava kudya zvakanyanya, nekuti uropi hwako hausati hwawana meseji yekuti dumbu rako razara.
- une mhepo yakawandisa. Zviri nyore kumedza mweya mudumbu rako nekunwa nemumashanga kana kudya nekukurumidza, izvo zvinogona kukonzera kuzvimba. Iva nechokwadi chokuti unotsenga zvokudya zvako zvakanaka. Mate anotsemuka kuita zvidimbu zvinogayiwa zviri nyore.
Uri kudya zvokudya zvinokonzera gasi
Sezvaunogona kufungidzira, haisi kungodya kwaunoita kunobata manzwiro aunoita mushure mekudya, asiwo chikafu chaunodya. Zvokudya zvakajairika zvinogona kukonzera kuzvimba zvinosanganisira mimwe miriwo, zvinotapira zvekugadzira, uye chikafu chine fructans, rudzi rwakati rweshuga inogona kunetsa kugaya.
cruciferous muriwo
Tese takanzwa rwiyo rwebhinzi ndiwo 'muchero wemashiripiti'. Asi mune iyi kesi, inogona kunge iri yemashiripiti 'miriwo' iri kukanganisa hutano hwako. Bloating inowanzoitika nemiriwo yecruciferous, senge broccoli, cauliflower, kale, Brussels inomera, kabichi, uye sipinashi.
Zvigadzirwa zvinotapira
Hechino chinhu icho vanhu vazhinji vasingazive: Artificial sweetener senge aspartame inoramba isina kuchinjika mukugaya. Hazviputsi sechikafu chemazuva ose. Iro rinova dambudziko kana gut mabhakitiriya anoedza kudya paari. Icho chokwadi chekuti mabugs ako emukati haagone kuapwanya anotungamira kune gasi uye kuputika.
Zvokudya zvakakwirira mufructose
Fructose, shuga yechisikigo yakawedzerwa kune zvakawanda zvakagadziriswa zvekudya, yakaoma kuti vanhu vakawanda vagaye. Zvinofungidzirwa kuti sezvo fructose yave yakajairika mukudya kwedu, vanhu vazhinji vari kutambura nekusakwanisa kugaya shuga nemazvo. vakawanda vanofunga kuti vanayo irritable bowel syndrome (IBS), asi chaizvoizvo vane malabsorption uye fructose kusashivirira, nokuti vanhu vane mano mashoma ekutora fructose.
Zvimwe zvinowanzojairika high fructose zvokudya mazambiringa, broccoli, asparagus, howa, hanyanisi, peas, tomato zvigadzirwa, zvokudya zvine gorosi sechinhu chikuru, uye zvechokwadi, chero chinhu chine high fructose corn syrup.
Zvakare, gariki nehanyanisi zvinowanzoita bloat tsotsi nekuti vanotakura kaviri whammy yefructans uye soluble fiber.
FODMAPs
kudya zvakawandisa FODMAPs (chidimbu che oligosaccharides inovirisa, disaccharides, monosaccharides, uye polyols) inogona kutungamirira kukuputika kana munhu ane hanya nemhando idzi dzemakhahydrates. Izvi zvinosanganisira:
- Chibereko fructose, uchi uye high fructose chibage manyuchi
- Lactose (mumukaka)
- Fructans (inulin) kubva gorosi, hanyanisi uye gariki.
- Galactans yebhinzi, lentils uye legumes (soya beans)
- Polyols, izvo zvinotapira zvine sorbitol, mannitol, xylitol, maltitol.
- Michero yematombo, yakadai semakotapeya, maapricots, cherries, nectarines, mapichisi, uye plums.
Zvokudya zvine mafuta akawanda
Zvokudya zvine mafuta akawanda zvinogona kuita kuti unzwe usina kuguta. Mafuta anotora nguva yakareba kugaya kupfuura makabhohaidhiretsi kana mapuroteni, saka anochengeta dumbu rako rizere kwenguva refu. Iwe unogona kuda kufunga nezvekudzikisa mafuta emukati pakudya kwega kwega kuti unzwe kushoma kuputika.
Doro
Kana iwe ukanwa doro rakawandisa, kunyanya doro, iro rine carbonated, iwe uchanzwa kuputika. Mari yacho, sekuziva kana yakawandisa, inosiyana zvichienderana nemunhu.
Gluten
Pamusoro pecarbonation, doro zvakare rine yakaviriswa makabhohaidhiretsi uye gluten izvo zvinogona kukonzeresa kuputika kana iwe uine hanya neprotein iyi. Gorosi, bhari, uye rye zvinogona kukonzera matambudziko kune vamwe vanhu, nekuda kwe gluten.
Carbonation
Zvinwiwa zvekabhoni, zvakaita sesoda, zvinogadzira mweya wakawanda mudumbu, izvo zvinotungamira mukuzvimba kana kunyange kubhenda uye gasi.
High fiber, high protein kudya
Chidzidzo chatakataura kubva muna Ndira 2020 chakawana kuti kudya chikafu chepamusoro-fiber, chine mapuroteni akawanda kunogona kuita kuti pave nekuzvimba kupfuura kudya chikafu chakanyanya-fiber, chakanyanya-carb.
Kusvikira kumwe kutsvagisa kwaitwa, zvinoita sekunge kudyiwa kwakanyanya kwe Soluble faibha nekudya kweprotein yakakwirira inogona kuva iyo inowanzoita yekuputika.
une dambudziko remudumbu
Uye zvisinei kuti chii chaunodya kana kuti unochidya sei, chirwere cheGI chakafanana nelactose kusashivirira, IBS, kana chirwere chechiliac chinogona kukonzera kuputika kana kuita kuti zviwedzere.
Irritable bowel syndrome
IBS chirwere chinowanzojairika mumatumbo chinokanganisa 10 kusvika 15% yevanhu vose muUnited States, maererano neAmerican College of Gastroenterology.
Kusvika 96% yevanhu vane IBS vanotaura kubhururuka sechiratidzo chavo chekutanga, maererano neshumo raSeptember 2014 muGastroenterology uye Hepatology. Zvimwe zviratidzo zvinowanzoitika zvinosanganisira kusagadzikana kwemudumbu kunoramba kuchiitika kana kurwadziwa pamwe chete nekuvhara, manyoka, kana zvese.
IBS inowanzoitika kuvakadzi, uye pasina ongororo chaiyo yekuongorora chirwere ichi kana nzira dzekurapa chaidzo, kazhinji inogona kudzikiswa nezvinhu zvakaita sekudya, kuderedza kushushikana, uye kumwe kuchinja kwemararamiro. Ndicho chikonzero nei zvakakosha kutaura nachiremba pamusoro pekugara uchiputika kana zvimwe zviratidzo zvemudumbu zvaungave nazvo.
Chirwere cheCeliac
National Institute of Diabetes and Digestive and Kidney Diseases inoronga kuputika, kana kunzwa kwekuzara mudumbu, sechiratidzo chekutanga chechirwere checeliac, chinova chirwere chekudya chinokuvadza mudumbu mudiki uye chinokonzerwa ne gluten, puroteni iri mugorosi. , bhari uye rye.
Inofungidzirwa kuti kusvika ku1 muvanhu 141 vane chirwere chechiliac. Zvimwe zviratidzo zvechirwere chechiliac zvinosanganisira manyoka, kuvimbiswa, gasi, kurwadziwa kwepamuviri, kurutsa, uye kupenya, kunhuwa-kunhuwa, kana zvigaro zvemafuta zvinoyangarara muchimbuzi.
Lactose kusagadzikana
Kusagadzikana kweLactose ndiyo mamiriro akajairika anokonzerwa nelactose malabsorption, zvinoreva kuti muviri wako haugone kugaya lactose, shuga inowanikwa mune zvigadzirwa zvemukaka, zvinobudirira.
Zviratidzo zvinowanzoitika zvinoperekedza kusashivirira kwelactose kuzvimba, manyoka, kurwadziwa mudumbu, uye gasi nguva pfupi mushure mekudya zvigadzirwa zvemukaka kana chero chinhu chine lactose, semukaka wemombe, aizikirimu, yogati, kana chizi.
wakazvimbirwa
Inenge 80% yevanhu vane kuvimbiswa vanorondedzera zviratidzo zvekuputika kwakanyanya, maererano neshumo raSeptember 2014 muGastroenterology & Hepatology. Zvinonzi kuvharwa kana uine ura usingasviki katatu musvondo.
Vanhu vazhinji vane kuvimbiswa vanoedza "kugadzirisa" mamiriro acho pachavo pasina kubvunza chiremba. Asi muzviitiko zvakawanda, kuvimbiswa kune zvinhu zvakawanda, saka kana iwe uchitambura nekugara kwenguva refu kana kusingaperi, unofanirwa kuonana nachiremba wezvekudya kuti varonge chirongwa chekuita kudzora zviratidzo uye kusvika kune chinokonzera.
Ndechimwe chinhu
Kunze kwemamiriro ekurapa uye madyiro anogona kukonzera kuputika, mamwe mararamiro emararamiro anogona kukonzera kuputika. Chero chezvinotevera chinogona kukonzera dumbu kuzvimba kana kuita kuti zviwedzere:
- Gum
- Kusvuta
- Kupfeka mazino asina kusimba (izvi zvinogona kuita kuti umedze mweya kana uchidya)
- Kusadya fiber yakakwana