Iingcebiso zokunciphisa ukugqithisa ngokweqile
Ukujongana negesi ephangayo kunye nokuqhaqhaqhaqhaqa kungonakalisa usuku olugqibeleleyo. Ngenhlanhla, kukho utshintsho olwenzayo malunga nendlela kunye nokokutya okuya kunceda ukukhusela iimpawu ezingafunekiyo.
Wonke umntu udlula i-gesi, ngamaxesha angama-13 ukuya kuma-21 ngemini ayicinga ukuba ayesiqhelo. Kodwa unokuba nogesi ogqithiseleyo kunye nokubetha xa unemikhwa eyenza ugxininise umoya rhoqo, njengoko umoya ufanele ufike njenge-burp okanye ukhuphe i-anus yakho njenge-flatulence.
Kukho ukutya okugqithisiweyo ngokuvelisa igesi ngaphezulu kubantu abaninzi, kwaye abanye abantu banokukhathalela iintlobo ezithile zokutya.
Iingcebiso zokuPhepha iGesi kunye nokuCima
Ukunciphisa inani legesi oyifumanayo, landela izi khokelo kunye neziphakamiso. Ukuba unokunciphisa inani lomoya ogwinya kwaye uyazi ukuba yikuphi ukutya okubangela igesi, unokuba neepisodes ezimbalwa zokubamba i-flatulence kunye ne-burping.
1. Yidla kancane
Esinye sezimbangela ezinkulu zegesi kwisistim sakho sokugaya sisigxina umoya. Ukuba uthabatha ixesha lokutya nokusela ngendlela epholileyo, elawulwayo, unciphisa ukungenisa kwakho umoya. Ngamanye amazwi, phulaphula oko umama wakho akuxelele kwaye ungagcini ukutya kwakho! Ukuba unamazinyo omzimba, ulungelelwano olubi lungabangela ukugwinya umoya xa udla.
2. Musa ukuhlawula i-Gum okanye u-Suck kwi-Hard Candy
Ukufuna i-gum kunokukwenza ukuba uqhube umoya wokugwinya, uholele kwi-gesi engaphezulu. Ukuphumelela kumacandi amaninzi kufuneka kugwenywe ngenxa yesizathu esifanayo.
3. Musa ukuSuka
Ukutshaya ngumthombo omkhulu womoya ogwityiweyo. Ngaphandle kweminye imiphumo emibi yempilo yokutshaya, unokuthi ugqibe ukugqithisa nokupasa igesi rhoqo.
4. Gwema iziTywala zeConbonated
I-carbon dioxide engena kwi- carbonated drinks ibonisa igesi engadingekile kwisistim sokutya.
Gwema oku ukuba unayo igesi engaphezulu kunye nokuqhaqha.
5. Gwema ukutya kokutya okuqukethe i-Sorbitol, i-Mannitol ne-Xylitol
Ezinye ukutya zokutya ziqulethe i-sugarbit substitutes sorbitol, mannitol, okanye i-xylitol. I-gas emathunjini inganyuswa xa iqhutshwa ngamabhaktheriya emathumbu. Funda iilebula ukuba uqiniseke.
6. Khetha ukutya kwakho ngokuhlakanipha
Ukutya okuthethekileyo kunomdla wokubangela ukugubha. Ziqulethe izinto ezingagciniweyo kwaye zifumaneke kwiibhaktheriya zamathumbu ukuba zisebenze, kunye negesi njengemveliso. Funda ukuba yiyiphi ukutya okudla ukufaka isandla ekugungqeni kunye nokutya okungekho amathuba okukhupha igesi .
Ukutya okubangela i-gesi kubandakanya iimbotyi, i-legumes, i-artichokes, i-asparagus, i-broccoli, amahlumela aseBrussels, i-cauliflower, iklabishi, ama-mushroom, i-anyanisi, ii-apula, iipayipi, i-peyi, i-bran, i-ngqolowa, ishizi, i-ayisikrimu, i-yogurt, ubisi, iziphuzo ziselo , kwaye uphuze kunye ne-fructose ye-corn syrup.
Abaphandi baye baphawula ngokuchanekileyo iqela lokutya elibonakala ngathi lenza igazi elidlulayo kwabanye abantu. Ezi zibizwa ngokuba yi- FODMAPs kwaye ziqukethe izinto ezinokuvakalayo ezinengxaki kwabanye abantu. Le yindawo ekhulayo yenzalo kubantu abanengxaki engapheliyo kunye negesi ephezulu kunye neengxaki zesifo sofuba.
> Imithombo:
> Agrawal A, Whorwell P. Isihloko sokubuyiselwa: ukutywala kwesisu kunye ne-distension kwiintlungu zesisu esiswini - i-epidemiology kunye nokuhlola iindlela ezinokwenzeka. I-Pharmacology & Therapeutics eneeNdleko zoNyaka 2008 27: 2-10.
> Igesi kwiTeksetive Tract. Isiko seSizwe seSifo sikashukela kunye neengxaki zeDesign and Kidney. https://www.niddk.nih.gov/ealth-information/digestive-diseases/gas-digestive-tract.
> Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Ukusebenza kwesondlo se-FODMAP esiphantsi ekuphatheni isifo sengqondo sesifo esilumkileyo: ubungqina obusesikweni. I-Gastroenterology yeCliniki kunye noVavanyo 2016; 9: 131-42.