Kukho ezinye iimeko ezibaluleke kakhulu apho into yokugqibela oyifunayo ukuba ujongane nayo i-gest intestinal. Ngethamsanqa, kukho ukutya okungekho amathuba okubangela igesi. Unako ukuphendukela kulawa xa ufuna ukuzithemba ukuba awuyi kuba neentloni zohlazo .
Kutheni abanye ukutya bedla iGesi
Njengomthetho ngokubanzi wesidwangu, ukutya okunokutya kukunye okuqulethe iindidi zee-carbohydrate, i-fiber e-soluble, okanye zombini. Ezi zinto azitholakali ngokupheleleyo emathunjini amancinci kwaye kunoko zenze indlela yazo ezantsi emathunjini amakhulu apho zibekwa khona ngama- bacterium . Imveliso eyenziwa yile gesi.
Ukuze ugweme i-gas, zama ukutya ukutya okuphambene noko. Ezi ezinye ukutya aziyi kuphulwa ngamabhaktheriya emathumbu ukuze ufanele ukhuseleke.
Kubalulekile ukwazi ukuba inxalenye yegesi ye-intestinal iyinto eqhelekileyo kwaye ukutya okuninzi ku-gassy kukulungele. Zama ukunciphisa ukutya kwakho ekudleni okungenayo i-gassy kuphela xa kubaluleke kakhulu ukuba uhlale ungena-gazi.
Iiprotheni zezilwanyana Azikho i-Gassy
Imizimba yethu iyakulungelelaniswa ukugaya iprotheni. Imithombo yeprotheyini evela kwizilwanyana ayinayo i-carbohydrates engenakunqandwa yi-bacryia engumgudu. Ngenxa yoko, ukhetha ukutya nayiphi na le yokutya kukubheja ngokukhuselekileyo xa ufuna ukuphepha igesi ephoxisayo okanye i-bloat engaxakekanga.
Iiglazi kunye neeruba zingenayo ishukela esongezelelweyo, i-garlic okanye i-anyanisi, yonke into enokuvelisa i-gas, ngoko qi niseka ukuba udle ezi zinto zicacile:
- Inkomo
- Inkukhu
- Amaqanda
- Intlanzi
- ikarikuni
Ukuba ukhetha ukungadli imveliso yezilwanyana, kukho ukutya okunye okuninzi ukuze ujonge.
Ukuthwala kwiMifuno engekho Gassy
Kukho ininzi yemifuno ephantsi ngokwaneleyo kwi-carbohydrate ukwenzela ukuba ayinakufaka isandla kwi-fermentation yamathumbu.
Ezi zinto zilungile kuwe, ngoko zikhululeke ukuzifaka kwiplate yakho. Unokuba usenokucinga ukuba wenza isaladi elula kubo kwaye uguqula oko kwisidlo sakho esikhulu.
- Iipilisi zeBell
- Bok choy
- Netyhukhamba
- Fennel
- Imifino, njenge-kale okanye isipinashi
- Iimbotyi eziluhlaza
- Ilethasi
- Ispinatshi
- Utamatisi
- Uzucchini
Iziqhamo ezingekho kwiGassy kwiimali ezincinane
Uya kufumanisa ukuba inani lezityalo linomdla wokuvelisa igesi elincinci. Nangona kunjalo, yinto efanelekileyo yokuyidla ngokumodareyitha.
Kukho umda wokuba uninzi lwe-carbohydrate yomzimba onokuthi ungazifumana nini na ixesha. Iziqhamo ezidliwayo-nangona zikhetho ezincinci-eziphakamileyo amathuba okufumana i-gas engeyifunwayo kwezi ziqhamo:
- Blueberries
- Icantaloupe
- Clementine
- Amagilebhisi
- Umbethe wobusi
- ikiwi
- Ipanapula
- Raspberries
- Ierberberries
Ukutya okunamanzi kuphelele
Ibhaktheriya efumaneka ngokwemvelo kwizidlo ezivuthiweyo njenge-yogurt isele iyakhathalela i-carbohydrates yakho isisu mhlawumbi kufuneka ifake. Oku kukhulula amathumbu akho ukuba ayenze yonke loo msebenzi, eyanciphisa ithuba legesi.
Njengenzuzo eyongezelelweyo, loo bhaktheriya efanayo iyafaneleka kwimpilo yakho yonke. Ngokuqinisekileyo awukwazi ukungahambi kakuhle ngenye yezi zigqibo.
- Imifuno enotyiweyo
- Kefir
- Kombucha
- I-yogurt (ngaphandle kokushukela ushukela)
Iinqabileyo zaseGassy eziMnandi
Unokumangaliswa xa ufumanisa ukuba kukho i-carbohydrates ethile kwimveliso yengqolowa engenokufaka isandla kwigesi. Ngenxa yoko, ezi zikhethi zilandelayo zikhetho ezingcono kwixesha apho ungafuni ukujongana negesi.
- Isinkwa saseGluten
- Isonka isonka
- Oats
- Ilayisi, emdaka okanye emhlophe
- IQuinoa
Izinketho ezingekho kwiGassy Snack
Kanye kunye nemifuno engekho gassy kunye neziqhamo, kukho ezinye izinto ezintle ezikhethiweyo ongazinandipha ngokuluma ngokukhawuleza.
Phakathi kwalawo manqatha, kodwa akuzona zonke izityalo ezinokuthenjwa. Zama ukunciphisa i-macadamia, i-pecans, ne-walnuts. Uya kuba yindawo ekhuselekileyo ukuba uthe wabuya kwi-cheese. Ngenxa yoko, bambelela nge cheddar, mozzarella, okanye swiss.
ILizwi
Ngelishwa, njengokuba ubona, uluhlu lokutya olukhuselekileyo luncinane. Oku kwenza kube ngaphantsi kokulungelelaniswa njengesicwangciso sokutya kwansuku zonke, ngoko ke ezi ziphakamiso zimele zisetyenziswe kuphela ngamaxesha xa kubaluleke kakhulu ukuba kungabi nkunkuma.
Ukuba udla ukujongana ne-gesi ye-intestinal kunye nokubetha rhoqo, unokufuna ukujonga kwi-FODMAP yokutya okuphantsi . Inokwenzululwazi ngokuxhasa ukutya okufakayo kwiingxaki ezithile.
> Imithombo:
> Gibson P, uMalusi S. Ubungqina bokutya bokusetyenzwa kokutya kweempawu zomzimba zesisu: Indlela yeFODMAP. Umbhalo weGastroenterology kunye neHepatology. 2010; 25: 252-258.
> I-National Digestive Diseases Information Clearinghouse (NDDIC) Igesi kwiTekestive Tract. 2016.