Ukususa isizathu kunokunceda ukuphucula iimpawu zakho.
Sonke siyazi ivakalelo: Kungekudala emva kokutya isidlo esimnandi, isisu sakho sithatha ibhaluni. Ukutya kufana nesidwala esihleli esiswini sakho. Kwaye ukuba uhlala esidlangalaleni, ulwa nomnqweno wokugubha okanye ukukhwela okanye ukupasa igesi.
Igesi, ukuqhaqhabalalisa, kunye nokukhupha imimpawu engamnandi, kwaye akunakucima nje ngaphandle kokuhlwa, kodwa banokuba neentloni, bengakhululekile, kwaye xa bebuhlungu, bebuhlungu. Ukuba ujongene nale mpawu kwiimeko ezingapheliyo, zinokuphazamisa imisebenzi yobomi bemihla ngemihla kwaye mhlawumbi ifune ukuba uncede uncedo lwezokwelapha ukubetha i-bloat.
Qiniseka, le ngxaki eqhelekileyo. Nangona idibene nokuthatha umoya ophezulu kwaye ukhethe ukutya okhethekileyo, ezifana neziphuzo ze-carbonated okanye ukutya okubangelwa yi-gesi ezinjengobhontshisi okanye i-cruciferous veggies, ngokuqhelekileyo kubangelwa ngenxa yokuvuthwa kokutya okungenakugqithiselwa kwintlungu encinane. Nantsi enye inzululwazi emva kokuqhaqha kunye nento ongayenza ukuyeka okanye ukuyikhusela.
Ukutya kweGesi
Njengoko kuchaziwe ngasentla, ukutya okuthile kunokuqulethe izinto ezingenakunyulwa. Oku kuthetha ukuba iinxalenye zabo azixhomekanga kwigazi ngexesha leenkqubo zokugaya. Ezi zixhobo ke ziyafumaneka ukuba zifakwe ngamabhaktheriya emathumbu, zenze i-gas emathunjini kunye ne-bloat. Lo kuvumba okunene kulungile kwimpilo yethu, kodwa ingaba yingxaki xa kuninzi okuqhubekayo.
Iindidi ezilandelayo ze-carbohydrate ingaba yingxaki kwabanye abantu:
- Lactose
- Fructose
- URaffinose (efunyenwe kwimifuno ethile)
- I-Sorbitol (efunyenwe kwezinye iziqhamo kunye nezinye iimveliso ezingenashukela)
- I-FODMAPs (i-carbohydrates enokuvutha kalula ekwazi ukufaka isandla kwimpawu zabantu abanentsholongwane yesifo sengqondo (IBS) .
Uninzi lwezidlo ezinokubangela ukuba igazi ziphilile, njengemifuno neziqhamo. Ungayazi njani ukuba oku kutya kukuyingxaki kuwe? Unokuzama ukutya kokunciphisa ixesha elifutshane, lilandelwe ukubuyiswa kwakhona ukuze ubone ukuba iimpawu zakho zibuya.
Ngenxa yokuba ukutya okulungileyo kuwe, kubalulekile ukuba uyidle rhoqo, kodwa unokufuna ukunqumla okanye ukuwinciphisa kwiintsuku ezongezelelweyo okanye igazi elibanjwe lingabangela ingxaki enkulu (njengowudliwano-ndlebe okanye usuku lokuqala!). Ngezo zihlandlo, unokufuna ukhethe ukutya okungenakukwazi ukunika igesi , njengokutya okuninzi kwiiprotheni.
Ukunyuka kwamaBetina amancinci amancinci
Buyela kumxholo weebhaktheriya zamathumbu ezomathumbu ezithintekayo ukutya, kukho into enje into eninzi into enhle. Kubaluleke kakhulu kwaye kubalulekile kwimpilo ukuba ibe ne-bhakteria eninzi kwikoloni, nangona kunjalo, akuqhelekanga okanye kuyimfuneko ukuba ube neebhaktheriya ezihlala emathunjini amancinci. Oku kubizwa ngokuba yi-intestinal intestinal overgrowth, okanye i-SIBO. Xa ezi bhaktiriya zakha inkampu emathunjini amancinci-apho sithatha khona izondlo ezivela ekudleni-ziqala ukugubha ukutya okutyayo, kungekhona nje ukuba izondlo kodwa nokudala iimpawu ezifana nokuqhaqhabalaza nokukhupha, ukuxubha kunye nokukhwabanisa , kunye nokuhlanza kunye nehudo.
Zonke ukutya okuveliswa kwegesi kwisilayidi esidlulileyo senza iimpawu ze-SIBO zibe zibi nakakhulu. Ukuba ungeke udle ukutya ezifana neziqhamo, ubisi, ubhontshisi, okanye i-broccoli, enokuba yinto yokucima ukuba intlungu yakho encinci ine-bacterial overgrowth. I-carbohydrates enokuvuthayo ngokukhawuleza ingaba yiyona nkalo yokutya eneengxaki kunye neSIBO, kwaye kwakhona, ezi zibizwa ngokuba yi- FODMAP .
Ukuba uyakrokrela ukuba unokuba ne-SIBO, cela udokotela wakho wesisu ngokuthatha uvavanyo lwe -SIBO, apho utywala khona isishukela kwaye uphononongo kwisikhwama ukuvavanya ubukho beegesi ezithile ezikhishwe yi-bacterium ye-SIBO. Ubukho bezi gesi kwiimali eziphezulu ziqinisekisa ukuxilongwa kwe-SIBO. Ngenhlanhla, i-SIBO iphandwa kakhulu namhlanje ukuba ikhethe indlela efanelekileyo yokuyiphatha ngayo, nangona kukho unyango oluninzi olukhoyo, olunjenge-antibiotic ebizwa ngokuba yi-rifaximin (igama legama le-Xifaxan) elihlala endaweni yangaphakathi emathunjini amancinci, Ukutya kwe-FODMAP okanye ukutya okunokwakheka kwe-carbohydrate (SCD), eyenzelwe ukunciphisa ukubonelelwa kokutya kwiibhaktheriya.
Ukufumana ulwazi oluthe xaxa malunga neSIBO, tyelela i-www.siboinfo.com, iwebhusayithi yeDkt. Allison Siebecker, omnye wabaphandi abaphengululi be-SIBO.
Ukutshayela uMoya okanye Ukutya ngokukhawuleza
Omnye umnikelo kwi-intestinal gesi ugxinyiweyo emoyeni. Thatha isikhashana ukucinga ngeminye yemikhwa yakho. Ngaba udla ukutya okanye ukusela ngokukhawuleza? Ngaba uhlafuna i-gum okanye uyanamathela kuma-candi? Ngaba usela uphuzo oluninzi lwe-carbonate? Ngaba utshaya (ugwayi, ugwayi, iipayipi)? Yonke le migaqo inokubangela ukuba uthathe umoya ophezulu kwi-digestive tract. Omnye wokugqibela uncedisa kwi-intestinal gesi ayifanelekanga amazinyo.
Izakhono zokuzinakekela
Ukunciphisa i-gesi kunye nokutywala akukona nje ukutshintsha oko udlayo. Ngamanye amaxesha kufuneka wenze ezinye iinguqu ezilula zokuziphatha. Nazi ezinye izinto ongazama ngazo:
- Sebenzisa ukushisa. I-pad yokufudumala okanye ibhotile yamanzi ashushu inokunceda ukuphucula izihlunu ezijongene nokunyakaza ngaphakathi emathunjini akho amakhulu. Oku kunokukunceda ukuhambisa nayiphi na igazi evaliweyo ngaphandle kwenkqubo yakho.
- Yiba nekomityi elitshisayo yamanzi lemon ekuseni kusasa xa uvuka. Umlambo ofudumele unokunceda ukuvuselela i-peristalsis, ukuchasana okujongene nokupheliswa. Ukupheliswa ngokuqhelekileyo kubalulekile, njengoko ukugqithiswa kungabangela igesi kunye nokuqhaqha.
- Ungasebenzisa kwakhona i- laxative ukuze uhambise izinto . (Ukuba unamava angapheliyo, kufuneka ubeke oku ngqalelo ngogqirha wakho.)
- Hambisa umzimba wakho. Ukuhamba okanye ezinye iingubo ze-yoga zincinci kunokunceda ukuphucula igesi. Ukukhutshwa kwemoya e-yoga yenzelwe ukukunceda ukukhulula i-gas.
- Sip itiye. I-fennel itiye, ngokukodwa, inegama lokunciphisa igesi kunye nokuqhaqha.
Izilungiso ezingaphezulu kwe-Counter
Isiza sakho sezilwanyana siya kukunika iindlela ezahlukeneyo zokulungisa izicwangciso ezicwangciswe ukunciphisa igesi kunye nokuqhaqha. Imveliso ye-simethi, efana neGesi-X, ingazisa ngokukhawuleza ngokukhawuleza, nangona kungenakusebenza kuwo wonke umntu.
Ukuba ufumanisa ukuba i-gas yakho kunye nokuqhaqhaqhaqeka kukubi emva kokutya iiembotyi okanye imifuno ethile, unokufumanisa ukuba uBeano unokuba luncedo.
Ukuba une-lactose engavumiyo, i-lactase supplement, efana neLacid, inokukunceda ukuba unandiphe ixabiso elincinci lemveliso yobisi ngaphandle kokufumana iimpawu zokugqithisa ngokweqile okanye ezinye iingcinezelo zesisu.
Iiprobiotiki zinezongezelelo ezinokukunceda ukuba uphathe isisiseko esiyimbangela yokuqhaqha ngokugqithiseleyo ngokweqhinga lokukhuthaza ibhalansi ephezulu kakhulu yamagciwane akho .
> Imithombo:
> I-International Foundation yeSingqinisiso seNtlungu yokuSebenza. IGesi kunye neBloating. Juni 2016
> Clinical Mayo. Intlungu yegesi neyegesi. Ukuxhamla, i-intestinal gas, kunye nokuqhaqha: Iingcebiso zokunciphisa. Juni 2017
> www.siboinfo.com.