8 Njira Zabwino Zothetsera Kuphwanya

Ugh, umene unasokoneza kumverera. Tonsefe tinachiwonapo panthawi ina kapena mmoyo wathu. Chinthucho ndi chakuti pamene tikukumva izi, timamva bwino. Ndizovuta kusangalala ndi tsiku lanu ngati muli ndi vuto loti: Mwamvetserani zovala zanu, ndipo mumakhala ndi chidaliro sichimavuta ngati mukumva kuti mimba yanu yakula msinkhu umodzi pa tsiku.

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Menya Bloat

Nthawi zina zimakhala zovuta kufotokoza zomwe zikupangitsa kumverera kovulaza koopsa. Kodi mudadya kwambiri? Kodi ndi mafuta owonjezera? Kodi mukusunga madzi? Ngati ndinu mkazi, kodi ndi chifukwa chakuti mumayamba kusamba? Nkhani yabwino ndi yakuti pali njira zina zomwe mungatenge kuti muthe kuthetsa vutoli, mosasamala kanthu kake. Zotsatira izi zikuthandizani thupi lanu kuti lizichita momwe likuyenera kugwira ntchito, motero zimakulepheretsani kuwombera ngati buluni wambiri. Monga momwe mudzaonera, zina mwazimenezo ndizofulumira komanso zosavuta, pamene zina mwa izo zidzafuna khama kwambiri. Mfundo yaikulu ndi yakuti mwa kudziyang'anira nokha, mudzathandiza thupi lanu kumva ndi kuyang'ana bwino.

ZOYENERA: Pali zinthu zambiri zamankhwala zomwe zingayambitse munthu kudzimva kuti wasokonezeka. Ngati mukukumana ndi zizindikiro zowonongeka, ndizofunika kuti muwone dokotala wanu kuti muwone bwinobwino.

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Musati Chew Gum

Ndani adadziwa kuti kutafuna chingamu kungapangitse kuti muzimva? Komabe, pali zifukwa ziwiri zomwe zingatheke kuti pakhale kugwirizana:

1. M'mimba mwazi amatha kupangidwa ndi mabakiteriya akuyanjana ndi zakudya zina. Mabakiteriya amenewa amawoneka okonda zotsekemera zomwe zimatha mu -ol (monga sorbitol) -sweeteners omwe amapezeka m'masamba ambiri osuta shuga.

2. Kutsekemera kwa mpweya kungathenso kuchokera ku mlengalenga wonyezimira, ndipo mpweya umamezedwa pamene tikufunafuna chingamu.

Choncho kulakwitsa pambali yochenjeza ndi kusiya kutafuna chingamu.

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Idyani Zakudya Zing'onozing'ono

Izi ziyenera kukhala zophweka kwambiri, koma mu gulu lathu lopanda pake, likuwoneka kuti ndilo lovuta kwambiri. Matupi athu adakonzedweratu kuti akhalepo, koma ambiri a ife timakhala mozunguliridwa ndi kuchuluka-kuchulukira komwe timagwiritsa ntchito bwino, movutikira ifeyo. Chifukwa chiyani sitimaphunzira? Timadya mochuluka, ndiyeno timamva kuti tamasulidwa. Inde, ife timamva kuti tamasulidwa. Tadzipangira tokha!

Mvetserani ku thupi lanu. Ingodyetsani zambiri pokhapokha ngati zili bwino. Ngati muli ndi mwayi wokhala ndi nthawi yozungulira khanda, mudzawona kukongola kwa kayendedwe kake monga momwe akuyenera kugwira ntchito. Makanda adzatuluka ku kangwe kapena botolo akakhala ndi zokwanira. Iwo adzatseka milomo yawo pamene supuni imabwerera pozungulira pamene mimba yawo yodzaza. Pakati penipeni pamzere, timataya chidwi chothandizira. Yesani kubwereranso. Samalirani momwe mumamvera mukatha kudya: Kodi m'mimba mwanu mumamva ngati mutayika? Kodi mumamva kuti mwasokonezedwa? Gwiritsani ntchito malingaliro anu kuti mudziwe kukula kwa gawo lanu pa chakudya chotsatira.

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Pewani Gassy Foods

Chimodzi mwa zikuluzikulu zomwe zimachititsa kuti munthu asungunuke-komanso wokondedwa wake pachigwirizano, kumimba kwa m'mimba-ndizowonjezera pamimba . Mpweya wamatumbo umatulutsidwa tikamadya zakudya zina zomwe zimagwidwa ndi mabakiteriya omwe amatha kukhala ndi tizilombo toyambitsa matenda. Inde, ambiri a ife timadziwa kuti nyembazo zimadziwika kuti ndi "gassy."

Ngati mumakhulupirira kuti chakudya ndizofunikira kwambiri pa vuto lanu lokhalitsa , mungayesetse kudziphunzitsa nokha pa mfundo ya FODMAP yochepa . Ngakhale kuti mfundoyi inakambidwa ngati njira yowonjezera IBS , ochita kafukufukuwo adayang'anitsitsa zakudya zina kuti adziwe momwe alili m'thupi. Malingaliro awo ndi akuti zakudya zina zimayambitsa kuchuluka kwa mphamvu ya gasi ndi madzi m'matumbo aang'ono ndi aakulu. Malembo apamwamba angapangitse chizindikiro cha kuphulika. Ngati mulibe IBS, simuyenera kutsatira zakudya zochepa za FODMAP , koma mungapindule mwa kupewa zakudya zapamwamba za FODMAP chifukwa cha zakudya zochepa za FODMAP pamene zingatheke.

Ndi zakudya ziti zomwe zimaonedwa kuti si-gassy ? Zakudya ndi mapuloteni kapena mitundu yambiri ya mafuta nthawi zambiri amafukula bwino ndipo sichimathandiza kuti m'mimba izigwedezeka.

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Pitani ku Mchere

Zakudya zamchere ndi gulu lina la zakudya zomwe muyenera kupewa. Zakudya zamchere zimathandiza kuti madzi asungidwe bwino ndipo zimakupangitsani kuti muzimva bwino. Chofunika kwambiri, muyenera kudziwa kuti mavuto omwe amayamba chifukwa chokhala ndi mchere wambiri amatha kukhala ovuta kwambiri pa zovala zanu. Kugwiritsa ntchito mchere mopitirira muyeso kungapangitse vuto lanu la mavuto a mtima, komanso matenda ena aakulu.

Choncho, tulukani mchere ndipo muzisamala zomwe mukudya. Werengani malemba! Zakudya za sodium (mchere) zokhudzana ndi zakudya zambiri zowonjezera zingakhale zapamwamba kwambiri. Ngati n'kotheka, konzekerani zakudya zanu pogwiritsira ntchito zowonjezera kuti muyambe kudya mchere.

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Ulamulire Chakudya Zakudya Zosokonezeka

Kodi chifukwa cha kupopera kwanu kungakhale malo enieni a chakudya ? Anthu ambiri lerolino akukambirana za mavuto omwe amachititsa kuti asamakhale ndi vuto la kusalana , koma ndizofunikira kudziwa vutoli mwasayansi, m'malo momangokhalira kudyetsa zakudya zina mwachisawawa komanso kuti mudziwe kuti muli ndi vuto la zakudya. Choyamba, muyenera kulankhula ndi dokotala, amene angakulimbikitseni kuyesedwa. Iye angalimbikitsenso kugwiritsa ntchito zakudya zowonongeka , motsogoleredwa ndi vuto lomwe mumayambanso kubwezeretsanso chakudya m'thupi lanu.

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Yesani Maantiyoloji

Ngati mukumva kuti kupweteka kwanu kukuwoneka ngati chakudya-ndi gazi, kambiranani ndi dokotala wanu poyesa ma probiotic . Anthu ambiri amvapo za ma probiotics pokhapokha pamalonda a yogurts omwe ali ndi ma probiotics owonjezera. Mabakiteriyawa "okoma" amawoneka kuti amagwira ntchito pokonzetsa kachilombo ka bakiteriya m'magazi, kotero kuchepetsa zizindikiro za mpweya ndi kuphulika. Ngakhale kuti kafukufuku wothandizira kuti athandizidwewo aphatikizidwa, mbali imodzi chifukwa chakuti pali mitundu yosiyanasiyana ya mavuto, zotsatira zake zimawoneka ngati zochepa kapena zosakhalapo. Mazira sangakhale abwino kwambiri chifukwa cha shuga yowonjezera, koma mungathe kupeza mankhwala anu opatsirana pogwiritsa ntchito mankhwala owonjezera kapena kudya zakudya zokazinga .

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Sungani Thupi Lanu

Thupi lathu linasintha chifukwa cha moyo wokhutira, koma masiku ano ambiri a ife timakhala ndi moyo wambiri. Ngati mukutseka, zikutanthauza kuti thupi lanu likusunga chinachake, mwachitsanzo, kusunga madzi kapena mpweya. Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zomwe thupi lathu limafotokozera zinthu. Kupyolera mu kayendetsedwe ka maseŵera olimbitsa thupi, madzi amatsitsimutsa kudzera mu machitidwe athu, ndipo gasi imalimbikitsidwa kuti ipange njira yodutsa m'magazi athu. Choncho pitani kuyenda, jog, kapena mtundu uliwonse wa masewera olimbitsa thupi amene mumawakonda. Ngati mwakhalabe pa desiki ndikugwira ntchito, mukhoza kuyenda kumadzi ozizira kapena kuchita zinthu zophweka; Cholinga chonse ndicho kungochititsa zinthu kuyenda.

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Imwani Madzi Ambiri

Mwinamwake mukuganiza, nchifukwa ninji ndingamwe madzi ambiri ngati ndimva ngati nsomba yotchinga? Taganizirani za madzi ngati chinthu chimene chikuphwanya maselo onse m'thupi lanu, kuwathandiza kuti azigwira ntchito moyera komanso moyenera. Madzi amafunikira kutengera mpweya ndi zakudya m'thupi lathu lonse, komanso kutengera poizoni ndi zowonongeka kuchokera m'maselo athu ndi kunja kwa matupi athu kudzera mu mkodzo ndi nkhani yachitetezo . Mwa kuyankhula kwina, madzi ndi ofunikira kuchotseratu zomwe thupi lathu silikusowa, mwachitsanzo, zinthu zonse zomwe zikupangitsa kuti zisinthe. Choncho imwani madzi anu! Ndipo zambiri za izo!

_Chitsime:

_{Mimba Yamimba. Medline Plus. https://www.nlm.nih.gov/medlineplus/ency/article/003123.htm.}