Fumana ukuba unokukhutshwa ekungadli okanye ezinye izizathu
Ukuqhaqha kwesisu kuyinto engathandekiyo yokuzaliseka, ukuqina okanye ukuvalelwa kwindawo yesisu. Ukuqhaqhaqho ngokuqhelekileyo kwenzeka emva kokutya kwaye ngokuqhelekileyo kubangelwa ukugaya inyama, kuquka i-carbon dioxide, i-oksijini, i-nitrogen, i-hydrogen, ngamanye ama-methane okanye isulfure. UDieters uhlala ecinga ukuba "ndiyakwazi ukuthintela njani ukuba ndingadli?" Kukho izizathu ezahlukahlukeneyo zokuqhaqha, kodwa ukungadli ngokuqhelekileyo akukho omnye wabo.
Indlela Yokuxelela Ukuba Ubhejiwe
Ukuqonda intsingiselo yokukhupha isisu kunokunceda xa uzama ukunciphisa impawu, kodwa mhlawumbi sele uyazi ukuba unayo. Yinto yokuvalelwa kwintambo ekhohlakeleyo eyenzeka rhoqo emva kokutya. Unokuthi udibanise i-waistband yakho okanye ubeke i-pair of looser yebhulukhwe ukuze unciphise ukuphazamiseka ukususa.
Ngoko kutheni ukubhubha kwesisu kwenzeka? Amaxesha amaninzi, ukutya esikudlayo, inani lokutya esikudlayo, oko sikuselayo, kwaye indlela esitya ngayo ukutya kubangela ukuba igesi iqokelele kwinkqubo yokutya. Kwabanye, nokuba utywala kunokubangela ubuqhophololo kunye nokuqhaqha. Isiphumo kukuba isiqhumane esiswini sesisu.
Ukuqhaqha kwesisu kuyaqhubeka ude unciphise umoya ogqithiseleyo ngeenkqubo zangaphakathi zokugaya okanye ngokukhupha umoya ngomlomo (belching) okanye i-anus (idlula igesi).
Nini Ukufumana Uncedo Lokunqanda
Kwiimeko ezininzi, mhlawumbi utyhulwa ngenxa yokutya, kodwa maxa wambi ukutya kwakho akusiyo imbangela yokuqhaqha kwesisu - unokuziva unqabile xa ungadli kakhulu.
Oku kubonakala kungekho okufana neendlovu ezivuvukileyo ozibonayo kubantwana abane-toshiorkor, iprotein yesondlo, kodwa kukho iziganeko ezinqabileyo xa ukuqhaqhabalala kungaphezulu kwemiba eqhelekileyo yokutya. Ngoko xa kutyalwa enye into?
Ukutshintsha kwexesha okanye ukunyamezelana kokutya kunokubangela isisu esiswini okanye ukukhukhumeza.
Ngoko kubalulekile ukuthobela ingqalelo xa ukubetha kwenzeka kwaye uthethe ugqirha ukuba imeko leyo ingapheliyo.
Kukho iimeko ezinqabileyo kodwa ezinzulu ezifana nomhlaza wekoloni , umqobo wesilonda, isifo sengqondo sesifo esilumkileyo kunye nezinye izifo ukuba ugqirha wakho angathanda ukulawula xa ukubetha kwesisu kuba yingxaki. Qiniseka ukuba uhlolisise nomboneleli wakho wezempilo ukuba ukuqhaqhabalaka kungapheli okanye xa ufumana ezinye iingxaki ezinjengeentlungu zesisu, igazi kwiindawo zakho, isifo sohudo okanye ukuhlanza.
Iimbangela eziqhelekileyo zokuBholwa kwesisu
Eminye yemisebenzi yethu yemihla ngemihla ingabangela ukucima. Ngokutsho kweZiko leSizwe lezeMpilo, izizathu eziqhelekileyo zokubhenca ziquka:
- Ukutya kakhulu. Kulula ukutya ngokutya xa udla ngokukhawuleza. Ngoba? Kuba xa udla ukutya ngaphandle kokuphuka, umzimba wakho (isisu sakho nengqondo yakho) asinayo ixesha lokufumana iimpawu ezibalulekileyo zokuzaliseka ezikuxelela ukuba uyeke. Isiphumo kukuba imizuzu eyi-15-20 emva kwesidlo sakho, umzimba wakho uvakalelwa ngathi udla ukutya oku-2-3 kwaye uhla lwakho lukhula ukuze lube nalo.
- Ukutya ukutya okuphezulu . Ukuba udla isidlo esipheleleyo sokutya okuphezulu-fiber njengesiqhamo esipheleleyo (isonka, i-oats, i-grains epheleleyo) unokukhutshwa ngakumbi xa umzimba wakho ungasetyenziswanga.
- Umoya odlayo. Ukuba uhlafuna i-gum okanye usela utywala obunobumba, ungathatha umoya ogqithisayo obangela ukuqhaqha.
- Ukungavumi kolwazi. Ukuba umzimba wakho awunayo i-lactase (umzimba ufanele ukugaya i-lactose) unokufumana isicupunu okanye ukucima imizuzu engama-30 ukuya kwiiyure ezimbini emva kokutya ukutya njengobisi okanye ushizi. Kwintolinzi yabantu, ukubhubhisa okanye ukungahambi kakubi.
- Ukunyamezela kukaGluten. Abanye abantu abanesifo esiqhekezayo okanye ukunyamezelana kwe-gluten banokuziva bexakekile okanye bethinte emva kokutya ukutya kunye ne gluten. Ugqirha wakho unokugqiba ukuba unomdla kwi gluten kwaye unokukunceda uphuhlise icebo lokulawula iimpawu.
- I-irritable bowel syndrome. Ezinye iintlobo zokutya (njenge-sweeteners, iziqhamo ezithile, kunye nemifuno okanye iimveliso zobisi) kunokuthi umkhiqizo ongenakuhlaziywa kwegesi kunye nokukhathazeka kwabanye abantu. Ugqirha wakho unokubonisa isondlo se-Low-FODMAP ukuqinisekisa ukuba yikuphi ukutya okuvelayo .
Izindlela zokunciphisa ukuVimba kweBisu
Iimbangela eziqhelekileyo zokuqhaqha kwesisu zidla ngokulandelwa emva kwesidlo sakho sokugqibela. Ukuba unokwazi ukuchonga ukutya okanye ukuziphatha okubangela ukuba i-bloly bloat, kuba lula ukunciphisa kwikamva. Ungasebenzisa olu luhlu ukuchonga umgwebi kwaye unciphise ukubhubhisa.
- Yidla ukutya okulawulwa kwesabelo. Ukutya okuninzi kunokubangela ukucima. Ukulungiswa? Yidla ngokumodareyitha. Qinisekisa ukuba udla ubungakanani besahlulo esifanele ngexesha lokutya nakwixesha lokutya.
- Yidla ngokukhawuleza kwaye ujabulise umlingo ngamnye. Ukupha ukutya kwakho nokugwinya umoya kungabangela igesi kunye nokuqhaqha. Ukutya okuncinci, ukucinga okunokuncedisa kunokunciphisa ukunciphisa ukubhubhisa kwaye kunokukunceda ukuba udle ubuncinci ukuze ungabi nesisindo.
- Khetha ukutya okunamafutha aphantsi. Ukutya okunamafutha kungabangela igesi. Yaye ukutya okuqulethe i-sweeteners ingenza kwakhona i-bloly bloat. Kunoko, khetha ukutya ukutya okusemgangathweni kumanqatha kunye neekhalori ukuphepha isisu esikhulu kunye nesincinci.
- Yongeza i-fiber ngokukhawuleza. Ukutya okucebileyo kwe-fiber kuhle kukutya kwakho kuba kukunceda uzive ugcwele, kodwa kunokubangela ukuba i-gas ne-bloating. Yongeza ke ekudleni kwakho ngokukhawuleza ukuphepha.
Abanye abantu bathabatha amachiza omncinci ukunciphisa ukucima. Imveliso enjengeBeano inokuthathwa ngokutya. Ngokutsho kweZiko leZiko lezeMpilo, amayeza afana neGesi-X, okanye i-Mylanta Gas ethathelwe emva kokutya kunokunciphisa iimpawu zesisu esiswini kwabanye abantu.
> Imithombo:
> Medline Plus. Ukuqhaqha kwesisu. ILayibrari yeSizwe ka-US yamayeza.
> AmaZiko eNational Health. Ukutya, Ukutya, kunye neZondlo zeGesi kwiTekestive Tract. Ukuhlaziywa kukaJulayi, 2016.
> Isizwe seSizwe soSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. IGesi kwiTeksetive Tract. AmaZiko eZiko lezeMpilo.