Iibhontshisi ziyaziwa ngokuba "iziqhamo zomculo," kodwa zikhona ezinye izinto ezininzi zokutya ezinokubangela ukuphazamiseka kwamathumbu emathunjini, ukuqhaqhaqhaqha kunye nokunyaniseka . Ukuba igesi ibe yingxaki kuwe, ukwazi malunga nokutya okunokuthi kunokukunceda wenze ukhetho olungcono lokutya.
Yintoni eyenza ukutya kuGassy?
Ngokuqhelekileyo, ukutya okunomsocoko kukunye okuqukethe ishukela ezithile (i-fructose, i-lactose, i-raffinose ne-sorbitol) kunye / okanye i-fiber ehlanjululwayo. Ezi zinto zingagciniwe kwinqanaba leesisu kwaye zenze indlela yazo ukuya emathunjini akho apho amabhaktheriya ewaphula khona. Isiphumo sokuphela kwalolu phulo kukukhutshwa kwegesi.
Iimifuno ezishushu kunye nemifuno
Gassy Vegetables
Imifuno elandelayo yileyo inokuthi ikunike igesi ngenxa yokuba iqukethe i-raffinose kunye / okanye i-fructose. Khumbula ukuba le mifuno imnandi kakhulu kuwe, ngoko vele ugweme kuzo kwezo zihlandlo xa ufuna ngokupheleleyo ukuba ungenayo igesi.
- Artichokes
- I-asparagus
- Ibrokholi
- I Brussel ihluma
- Ikhaphetshu
- Icauliflower
- Isileri
- Anyanisi
- Iifama
- Iitapile ezinomsoco
Iigqabi
- Iimbhotyi ezibhakiwe
- Ubhontshisi abamnyama
- Iblack eyed peas
- Ubhontshisi bombhobho
- I-Cannelinni (ezimhlophe) iiimbotyi
- Iibhontshisi zeentso
- Ubhontshisi beLima
- Ubhontshisi beMavy
Iziqhamo Zomlilo
Ezi ziqhamo ezilandelayo zibizwa ngokuba yi-gas production-producing as they contain fructose, sorbitol kunye / okanye i-fiber e-soluble. Kwakhona, ezi ziqhamo zilungile kuwe, ngoko uzama ukuzidla ngeentsuku xa kulungile ukuba uncinci ngaphezu kweqhelekileyo.
Izithelo zeGassy
- IiApile
- Apricots
- imango
- Oranges
- Peaches
- Amapheya
- Plums
- Ujodo
Izityalo ezomileyo
- Apricots
- Ukucinywa
- IRainins
Imveliso yezobisi zobisi
Nangona ungafumananga ukuba unokunyanzeliswa kwe- lactose , unokufumanisa ukuba ukutya iimveliso zobisi kubangela igesi engafunekiyo. Njengoko imizimba yethu idala, sivame ukuvelisa ubuncinane be-enzyme lactase eyimfuneko yokugaya i-lactose (iswekile efumaneka kubisi kunye nezinye iimveliso zobisi), kwaye ngoko ukugcoba okubangelwa kukutya kweebisi kungaba yingxaki. Nazi ezinye iimveliso zobisi zokwehla ukuphepha ukuba ube negesi:
- Buttermilk
- Icwambu lesonka samasi
- Ikrimu enzima
- I-ice cream
- Ubisi
- Ukutya okucwangcisiweyo okuqukethe iimveliso zobisi
- Ricotta
Amazimba
Nangona iinqwelo ezipheleleyo ziqulethe iivithamini eziwusizo kwaye ziyimithombo yefayibha yokutya, umxholo wefiber edibeneyo, kunye nokuba khona kwe-raffinose, uhlobo lweshukela, kunokudala i-gas emathunjini. Nabo abo bazokuphepha xa ufuna ukufumana ukungabikho okungafunekiyo.
- Ibhali
- Imbewu yeflekisi
- Rye
- Ngqolowa
I ziNxila zoTywala
Iingxube ezilandelayo zingabandakanya i-fructose, sorbitol, okanye i-carbonation, yonke into enokuba negalelo kwi-intestinal gesi:
- Ibhiya
- Izithelo zeejusi
- Soda (rhoqo kunye nokutya)
Ukutya okuShukela
Ngamanye amaxesha into esinika igesi yinto asizange siyiqwalasele. Abantu abaninzi abazi ukuba umvelisi omkhulu wegesi uyinambuzane engenashukela.
Zininzi iimveliso zokutya ezingashukela i-sorbitol, ezinokuvuthwa yi-gutter bacteria, ezibangelwa igesi engafunekiyo. Funda iilebhile ngokucophelela xa uthenga iintlobo zentshukela, i-candy, kunye nokutya okunokutya ukuze uqinisekise ukuba azinalo i-sorbitol.
Imiba engapheliyo ngeGesi?
Ukuphepha ukutya akuyona indlela yodwa yokunciphisa i-intestinal gesi. Kukho iinkqubo ezininzi zokwenza unyango ezingaphezulu kweendlela zokuncedisa unyango lwakho olusisigxina isishu esiyiphuthayo ukuze ukwazi ukutya ukutya okunje ngaphandle kokufumana ingxaki yegesi.
Uya kubona ukuba ezininzi zokutya kuloluhlu olukhankanywe ngasentla zizinto ezilungileyo kakhulu kuwe. Oko kukuthi, banikela ngenzuzo enomsoco. Ngaloo ndlela, kubalulekile ukuba uchaze ngokuchanekileyo ukutya okubaluleke kakhulu ingxaki emzimbeni wakho, kunokuba ungabalulekanga ngokungenasidlo kwisondlo esingqongqo. Ukusetyenziswa kwedayari yokutya kuya kunceda ukuba ufeze oku. Emva kokuba ufumene ingxaki yokutya, zama ukujonga ukuba umzimba wakho unako ukunyamezela ixabiso elincinci lento yokutya, ukuze ufumane inzuzo kwizakhi zalo zondlo.
Ungaphinda ufune ukuthetha nodokotela wakho malunga nokuhamba ngesondlo se-FODMAP esezantsi. Oku kutya kwakuyilwe njengonyango lokutya ngenxa yesifo sengqondo se-brit ( syndrome ). Ifuna ukukhawulelwa kwexesha elifutshane lwe-FODMAP , ezifumaneka kwi-carbohydrate ezifumanekayo ukuba akukho ukutya okuqhelekileyo okufunyenwe ukuba negalelo kwiimpawu ze-IBS, kubandakanywa ne-gas kunye nokuqhaqha. Emva kwesigaba sokuthintela (okanye ukuphelisa), uza kuqala uqalise ukutya okuphezulu kwe-FODMAP emva kokutya kwakho ukufumanisa ukuba uluphi uhlobo lwe-FODMAP olusengxaki kuwe.
Ezinye izizathu zeGesi yamathumbu
Kwakhona kubalulekile ukugcina engqondweni ukuba ukutya akuyena kuphela imbangela yamagesi emathumbu . Ezi zinto zilandelayo zingenza ukuba umoya ugwityiwe onokufaka isandla ekubambeni, ukuqhaqhaqhafaza nokugqithisa ngokweqile:
- Igum yokuhlafuna
- Ukutya ngokukhawuleza
- Ukusela utywala
- Ukuphumelela kuma-candies anzima
- Amazinyo angaphili kakuhle.
- Ukutshaya
Imithombo:
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Ukusetyenziswa kwesondlo se-FODMAP esiphantsi ekuphatheni isifo sengqondo esisilumkileyo: ubungqina obusondeleyo." I -Gastroenterology yeCliniki kunye neNzululwazi 2016; 9: 131-42.
I-National Digestive Diseases Information Clearinghouse (NDDIC) IGesi kwiTekestive Tract.