Wakambodya bhinzi ine rupo wobva washuva kuti dai usina nekuda kwezvinonyadzisa uye hwema hwaitevera? Hezvino izvo zvaunoda kuziva nezve yakanyanya uye shoma gassy legumes uye kana iwo emumagaba anogona kubatsira nekudzivirira gasi.
Bhinzi nenyemba zvakakosha pakudya kweMediterranean, izvo zvinodzivirira kubva kuhosha yemwoyo, kutadza kuziva pfungwa, kenza, uye zvimwe zvirwere zvisingaperi. Dambudziko nderekuti kugaya shuga dzayo kazhinji kunogadzira inonhuhwirira mimhanzi byproduct: gasi kana flatulence. Zvisinei, zvinonakidza kuziva kuti sei izvi zvichiitika uye nzira yekudzivirira matambudziko emimba.
Legumes ane magasi akawanda uye mashoma
Iyo inozivikanwawo se flatulence, kana flatus, gasi mweya uri mumatumbo ako aunopfuura kubva pasi. Zvakajairika kuti gasi ribudiswe muura kana muviri uchigaya chikafu. Kunyange zvazvo vanhu vakawanda vachifunga kuti vanobudisa gasi rakawanda, chaizvoizvo zvakajairika kuti vanhu vagadzire gasi kanenge ka20 pazuva.
Zvimwe zvekudya zvinowanzokupa gasi pane zvimwe. Chidzidzo cheKubvumbi 2016, chakaburitswa muIranian Red Crescent Medical Journal, chinonyora bhinzi, nyemba, zvikakangwa zvakakangwa uye zvine mafuta, acidic uye spicy chikafu, kofi, tii, koko, ice, uye zvinwiwa zvinotonhora sezvimwe zvekudya zvinogona kupa. iwe gasi rakawanda
Pakati pemiti, nyanzvi dzinoti zvingangodaro dema, chena, tsvuku uye pinto bhinzi kupa gasi Bhinzi dzine maziso matema, kune rumwe rutivi, ndedzimwe bhinzi dzine gasi shoma. Vanhu vanosiyana-siyana mukupindura kwavo kune maruva akasiyana-siyana. Saka kana imwe mhando ye legume ikatipa matambudziko, tinogona kushandura kune imwe mhando kuti tione kana ichitipa gasi shoma.
Sei vachikonzera gasi?
Urikunetseka nezvekubatana kwebhinzi uye flatulence? Huviri hwekudya mubhinzi hunogona kukonzera gasi.
yakapfuma mufiber
Yokutanga ndiyo fiber. Legumes ine fiber yakawanda; mu, chete hafu kapu une 6 kusvika 8 magiramu faibha. Fiber inhengo isingagadzike yezvikafu zvakadyarwa, saka inopfuura nepamuviri wako wekugaya. Kana iwe uchangobva kuwedzera fiber yako yekudya, muviri wako unogona kunge uchinetseka kurarama. Zvisinei, kana ukatanga kudya bhinzi nguva dzose, kugaya kwako kunogadzirisa pakupedzisira uye kudya bhinzi hakuzokupi gasi rakawanda.
Bhinzi dzine faibha yakawanda mukudya, musanganiswa wechirimwa unoramba kugaya kana uchifamba nemudumbu. Vanonyanya kupfuma mufiber soluble, imwe mhando yefaibha inosveta mvura mudumbu kuti iite gobvu, senge gel.
Soluble fiber inobatanidza nerunyorwa rurefu rwehutano hunobatsira, kusanganisira zviri nani kugaya nguva dzose uye kutonga shuga yeropa, yakaderera LDL (yakaipa) cholesterol mazinga, uye hutano hwemwoyo huri nani. Nekudaro, kuwedzera fiber yako yekudya nekukasira kunogona kukonzera yakaipa mhedzisiro, senge gasi uye bloating.
Kamwe fiber yekudya yasvika mucolon, inoviriswa nebhakitiriya inobatsira inogara imomo. Gasi rinobva pakuvirisa ikoko. Kudya huwandu hwakawanda hwefiber kunogona kukonzera zvimwe zviratidzo zvakaipa, senge manyoka, kurwadziwa nemudumbu, uye kusagadzikana mudumbu.
Yakapfuma mu raffinose
Iwo anewo makabhohaidhiretsi Kunyangwe kudya mapuroteni nemafuta hazvikonzerese gasi, kudya macarbs kunodaro nekuti mabhakitiriya ari mumatumbu anoita pane carbs uye anovirisa. Macarbohydrate ari mubhinzi anogonawo kuwedzera kutsamwa kwe bowel syndrome.
Legumes inewo musanganiswa unonzi raffinose. Imhando yemacarbohydrate isingagadzike zvakare inowanikwa muzvikafu zvakaita semakabheji, broccoli, uye Brussels inomera. Nekuda kwekushaikwa kwe enzyme inonzi alpha-galactosidase mudumbu revanhu, raffinose inowanzogayiwa zvisina kunaka.
Naizvozvo, raffinose inogona kupfuura nemudumbu uye mudumbu mudiki isina kugezwa uye ichipinda muura hombe, umo inoviriswa nemabhakitiriya emudumbu. Izvi zvinoita kuti pave nekugadzirwa kwemagasi anosanganisira methane, hydrogen, uye carbon dioxide, ayo anokonzera flatulence uye kuzvimba.
Mbeu dzemumagaba dzekudzivirira gasi
Haufanire kucheka ma legumes nekuti anokonzeresa gasi, sezvo bhinzi dzinenge dzazara nezvinovaka muviri se fiber, mapuroteni, iron, potassium, magnesium uye B mavhitaminzi. Mwanakomana mafuta mashoma uye dzinogonawo kubatsira kuderedza njodzi yezvirwere zvakaita segomarara, BP, uye chirwere chemwoyo.
Pane maitiro akati wandei aungaedze kubatsira kuti bhinzi yako ive shoma. Semuenzaniso, unogona kusarudza kune avo vari mugaba rekudzivirira magasi; Kugadzira kunobatsira kuputsa mamwe emakabhohaidhiretsi, zvichiita kuti zvive nyore kugaya uye zvishoma zvingakonzera gasi.
Imwe nzira ndeye vanyorovese mumvura musati mabika kana kuti mapedza kufashaidza, kubatsira kubvisa mamwe makabhohaidhiretsi anobudisa gasi. Zvinokurudzirwa kuvasiya vakanyura usiku hwose mumvura yakawanda. Iwe unogona kutochinja mvura kakawanda kuti ubatsire kuwedzera kudzikisa carbohydrate.
Nzira yekudzivirira gasi
Pane nzira dzinoverengeka dzaungashandisa kuderedza gasi uye kusagadzikana kunokonzerwa nemakumbo.
Semuyenzaniso, dzimwe ongororo dzinoratidza kuti kunyura nekubika ma legumes usati waadya kunogona kudzikisa zvakanyanya raffinose uye kubatsira kudzivirira kugadzirwa kwegasi mukoloni uye kunotevera flatulence.
Pamusoro pezvo, zvakati wandei pamusoro-the-counter zvigadzirwa zvine digestive enzymes senge alpha-galactosidase kubatsira kurerutsira kugaya kwebhinzi uye mamwe maruva. Ongororo dzinoverengeka dzakawana kuti zvigadzirwa izvi zvinogona kuderedza gasi rinokonzerwa nekudya chikafu chakapfuma muraffinose, sebhinzi.
Uyezve, kuwedzera zvishoma nezvishoma kudya kwako kwepamusoro-fiber zvokudya uye kunwa mvura yakawanda kuti ugare uine hydrated kunogona kubatsira muviri wako kugadzirisa uye kuderedza migumisiro yakaipa segasi uye kuputika.