Ngaba wakha watya ukutya kweembotyi ngesisa waza wanqwenela ukuba ubungathanga ngenxa yezandi ezihlazayo namavumba alandelayo? Nantsi into ekufuneka uyazi malunga neyona legumes encinci kunye nencinci kunye nokuba ezo zinkonkxiweyo zinokunceda ngothintelo lwegesi.
Iimbotyi neembotyi ziyinxalenye ebalulekileyo yokutya kweMeditera, nto leyo ekhusela isifo sentliziyo, ukuphambana kwengqondo, umhlaza nezinye izifo ezingapheliyo. Ingxaki kukuba ukwetyiswa iswekile yayo kudla ngokudala ivumba lomculo byproduct: igesi okanye flatulence. Nangona kunjalo, kunomdla ukwazi ukuba kutheni oku kwenzeka kunye nendlela yokuthintela iingxaki zesisu.
Iimbotyi ezinerhasi eninzi nangaphantsi
Ikwabizwa ngokuba yi-flatulence, okanye i-flatus, igesi ngumoya osethunjini lakho owudlulayo ukusuka ezantsi. Kuqhelekile ukuba kuveliswe igesi emathunjini xa umzimba usetyisa ukutya. Nangona abantu abaninzi becinga ukuba bavelisa isixa esikhulu segesi, enyanisweni kuyinto eqhelekileyo ukuba abantu bavelise irhasi malunga namaxesha angama-20 ngosuku.
Okunye ukutya kunokwenzeka ukuba kukunike igesi kunezinye. Uphononongo luka-Epreli ka-2016, olupapashwe kwi-Iranian Red Crescent Medical Journal, ludwelisa iimbotyi, iilentile, ukutya okuqhotsiweyo kunye negreasy, ukutya okuneasidi kunye neziqholo, ikofu, iti, ikokho, umkhenkce, kunye neziselo ezibandayo njengokunye kokutya okunokuthi kunikwe. wena igesi eninzi
Phakathi kweembotyi, iingcali zithi kunokwenzeka ukuba emnyama, emhlophe, ebomvu kunye neembotyi zepinto nika igesi Iimbotyi ezinamehlo amnyama, kwelinye icala, ziphakathi kwezona mbotyi zincinci zinegesi. Abantu bayahluka kwindlela abasabela ngayo kwiimbotyi ezahlukeneyo. Ngoko ukuba uhlobo oluthile lwembotyi lusinika iingxaki, sinokutshintshela kolunye uhlobo ukuze sibone ukuba lusinika igesi encinane na.
Kutheni zibangela igesi?
Ngaba uyazibuza malunga nokudibanisa phakathi kweembotyi kunye ne-flatulence? Izondlo ezibini ezikhethekileyo kwiimbotyi zinokubangela igesi.
isityebi kwifiber
Eyokuqala yifayibha. Iimbotyi zingumthombo otyebileyo wefayibha; ngo, isiqingatha nje indebe unayo 6 ukuba 8 grams ifayibha. Ifayibha lilungu elingenakutyiwa ekutyeni okusekelwe kwizityalo, ngoko ke idlula kwinkqubo yakho yokwetyisa yomelele. Ukuba usandula ukonyusa i-fiber intake yakho, umzimba wakho unokuba nzima ukujamelana nayo. Nangona kunjalo, ukuba uqala ukutya iimbotyi rhoqo, inkqubo yakho yokwetyisa iya kulungelelanisa ekugqibeleni kwaye ukutya iimbotyi akuyi kukunika igesi eninzi.
Iimbotyi zinefayibha eninzi yokutya, indibaniselwano yesityalo ekwaziyo ukumelana nokwetyisa njengoko ihamba kwindlela yokwetyisa. Zityebile ngakumbi kwifiber enyibilikayo, udidi lwefiber olufunxa amanzi kwindlela yokwetyisa ukuze yenze ukuthungwa okungqindilili, okufana nejeli.
Ifayibha enyibilikayo idityaniswa noluhlu olude lwezibonelelo zempilo, kubandakanywa ukugaya ukutya rhoqo kunye nokulawulwa kweswekile yegazi, amanqanaba asezantsi e-cholesterol e-LDL (embi), kunye nempilo engcono yentliziyo. Nangona kunjalo, ukwandisa ukutya kwakho kwefayibha ngokukhawuleza kunokubangela iziphumo ezibi, ezifana negesi kunye nokuqunjelwa.
Nje ukuba ifayibha yokutya ifikelele kwikholoni, ivundiswe ziibhaktheriya eziluncedo ezihlala apho. Irhasi yimveliso yoko kubiliswa. Ukutya izixa ezikhulu zefiber kunokubangela ezinye iimpawu ezimbi, ezinjengorhudo, iintlungu zesisu, kunye nokungakhululeki kwesisu.
Isityebi kwi-raffinose
Zikwaqulethe iicarbohydrate Nangona ukutya iiprotheyini kunye namafutha akubangeli igesi, ukutya i-carbs kuyenzeka ngenxa yokuba iintsholongwane emathunjini zisebenza kwi-carbs kwaye ziyazibilisa. Umxholo wekhabhohayidrethi kwiimbotyi usenokwandisa i-bowel syndrome enomsindo.
Izityalo eziziimbotyi zikwaqulethe ikhompawundi ebizwa ngokuba yiraffinose. Luhlobo lwecarbohydrate engagayekiyo ekwafumaneka ekutyeni okufana nekhaphetshu, ibroccoli, kunye ne Brussels sprouts. Ngenxa yokunqongophala kwe-enzyme ebizwa ngokuba yi-alpha-galactosidase kwindlela yokwetyisa komntu, i-raffinose ayicoleki kakuhle.
Ngoko ke, i-raffinose inokudlula esiswini kunye namathumbu amancinci angagaywanga kwaye ingene kumathumbu amakhulu, apho ivundiswa yintsholongwane yamathumbu. Oku kubangela ukuba kuveliswe iigesi, eziquka imethane, ihydrogen, necarbon dioxide, ezibangela ukuqunjelwa nokudumba.
Iimbotyi ezinkonkxiweyo zokuthintela igesi
Akufunekanga unqumle iimbotyi kuba zibanga igesi, njengoko iimbotyi zithwele izondlo ezifana i-fiber, iprotheni, isinyithi, i-potassium, i-magnesium kunye neevithamini ze-B. Unyana amafutha aphantsi kwaye zinokunceda ekunciphiseni umngcipheko wezifo ezinjengomhlaza, uxinzelelo lwegazi kunye nesifo sentliziyo.
Kukho amaqhinga ambalwa onokuwazama ukunceda ukuba iimbotyi zakho zingabi nagesi. Umzekelo, unokukhetha abo bakwitoti yokuthintela iigesi; Inkqubo yokunkonkxa inceda ukwaphula ezinye zeekhabhohayidrethi, zenze kube lula ukugaywa kwaye kuncinci ukubangela igesi.
Elinye iqhinga zicwilise emanzini ngaphambi kokupheka okanye emva kokubilisa, ukunceda ukuphelisa ezinye iicarbohydrates ezivelisa igesi. Kucetyiswa ukuba zishiywe zifakwe ubusuku bonke emanzini amaninzi. Unokude utshintshe amanzi amaxesha amaninzi ukunceda ukunciphisa umxholo we-carbohydrate.
Indlela yokuthintela igesi
Kukho iindlela ezininzi onokuzisebenzisa ukunciphisa igesi kunye nokungonwabi okubangelwa ziimbotyi.
Ngokomzekelo, uphando oluthile lubonisa ukuba ukucwina kunye nokupheka imifuno ngaphambi kokuyitya kunokunciphisa kakhulu umxholo we-raffinose kwaye incede ukukhusela ukuveliswa kwegesi kwikholoni kunye ne-flatulence elandelayo.
Ukongeza, iimveliso ezininzi ze-counter-counter ziqulathe ii-enzymes zokugaya ukutya ezifana ne-alpha-galactosidase ukunceda ukunciphisa ukucolwa kweembotyi kunye nezinye iimbotyi. Izifundo ezininzi ziye zafumanisa ukuba ezi mveliso zinokunciphisa igesi ebangelwa kukutya ukutya okutyebileyo kwiraffinose, okufana neembotyi.
Kwakhona, ngokucothayo ukonyusa ukutya kwakho kwifayibha ephezulu kunye nokusela amanzi amaninzi ukuze uhlale u-hydrated kunokunceda umzimba wakho uhlengahlengise kwaye unciphise iziphumo ebezingalindelekanga ezifana nerhasi kunye nokuqunjelwa.