8 Zakudya Zomwe Zimakupatsani Gesi

Ngati mukuyang'ana kupeŵa gasi, sungani zakudya izi pa mbale yanu

Anthu ena amadabwa kumva kuti aliyense ali ndi mpweya. Kulengedwa kwa m'mimba ya gumbo ndi gawo labwinobwino. Chiwerengerocho chikhoza kusiyana pakati pa munthu ndi munthu, koma palibe amene ali ndi chitetezo!

Anthu ambiri amaganiza kuti mafuta amachititsa manyazi. Komanso, zingakhale zomasuka. Kwa anthu omwe ali ndi matenda opatsirana kwambiri (IBD) , mpweya ndi kuphulika pa nthawi yovuta ndizovuta. Ngakhale kuti palibe njira yothetsera mtembo m'mimba, kupeŵa kapena kuchepetsa zakudya zomwe zimayambitsa mpweya kungathandize kuthetsa vutoli. Monga nthawizonse, onetsetsani kuti muyang'ane ndi dokotala musanadule chakudya cha zakudya zanu.

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Nyemba

Anthu ambiri amadziwa kuti nyemba zimayambitsa mafuta ambiri kuposa zakudya zina. Izi ndi chifukwa nyemba zili ndi oligosaccharides, kuphatikizapo raffinose. Izi ndi mamolekyu akuluakulu a shuga omwe sangathe kuthyoledwa kapena kukumba m'matumbo aang'ono . Shuga imadutsa mopanda gawo mu khola, komwe imayaka ndi mabakiteriya anu abwino, ndipo mpweya umapangidwa ngati mankhwala. Mukhoza kupewa mpweya wa nyemba mwa kutenga mankhwala enaake monga Beano omwe amathyola oligosaccharides nyemba.

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Bowa

Bowa, monga nyemba, muli ndi shuga la oligosaccharide raffinose. Kudya bowa kungayambitse mpweya chifukwa raffinose sungakonzedwe bwino m'matumbo ang'onoang'ono, koma m'malo mwake amatenga nayonso mphamvu m'matumbo akuluakulu. Mpweya womwe umatulutsa nayonso umachoka ngati matumbo a m'mimba.

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Mkaka ndi Zakudya Zamkaka

Ngati ndinu mmodzi mwa anthu akuluakulu omwe ali ndi vuto la lactose , mankhwala a mkaka angayambitse mafuta ambiri. Anthu omwe ali ndi vuto la lactose sagwirizana ndi mavitamini a lactase, omwe ndi ofunika kuthetsa lactose (shuga la mkaka). Izi zimabweretsa mpweya ndi kuphulika, pakati pa zizindikiro zina. Kuwonjezera pa mkaka wokha, zakudya za mkaka monga ayisikilimu, tchizi, ndi yogurt zili ndi lactose ndipo pangakhale zakudya zopangira mkaka m'zinthu zina.

Ngati mumapewa mkaka kwathunthu, mudzafuna kupeza chakudya china cha zakudya za calcium tsiku ndi tsiku. Onani kuti kusagwirizana kwa lactose ndi kosiyana ndi mkaka weniweni wamatenda . Anthu omwe ali ndi mkaka zilonda ayenera kupewa mkaka m'njira iliyonse, nthawi zonse.

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Tirigu

Tirigu samaganiziridwa ngati chakudya chomwe chimayambitsa gasi. Komabe, wowuma mu tirigu amapanga mpweya pamene wabvumbitsidwa m'matumbo akulu ndi mabakiteriya anu abwino. Tirigu wonse ndi chimphona, makamaka, zikhoza kukhala zoyipa. Tirigu ali ndi fructose, shuga wachilengedwe yomwe imapezeka mu chipatso. Fructose iliyonse yopangidwa ndi tirigu ikhoza kuyamwa mumatumbo akulu ndikupititsa ku mpweya.

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Zipatso ndi Mphukira Zipatso

Maapulo, apricots, yamatcheri, yamapichesi, mapeyala, plums, ndi prunes amadziwika bwino kwambiri chifukwa chowonjezera mafuta owonjezera. Madzi a apulosi, madzi a peyala, ndi zakumwa zakumwa ndizonso zimayambitsa. Chifukwa chake ndicho chipatso (ngati tirigu) chomwe chili ndi fructose. Ngati mumadya kwambiri kuposa momwe thupi lanu limatha kugwiritsira ntchito, fructose yotsala imathyoka ndi nayonso mphamvu. Chotsatira cha nayonso mphamvu m'matumbo akulu ndi gasi.

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Broccoli, kabichi, kolifulawa, ziphuphu za Brussels

Zomera zathanzizi zimatchuka kwambiri chifukwa choyambitsa mpweya. Zingwe zomwe zili mkati mwawo sizinafufulidwe m'matumbo aang'ono. Pamene mabakiteriya abwino m'matumbo akulu amapita kukagwira ntchito, amagwiritsa ntchito mpweya.

Kudya zambiri za ndiwo zamasamba kudzapangitsa mafuta ambiri. Anthu ena amapeza kuti kudya pang'ono ndi kuchulukitsa ndalama pang'onopang'ono pakapita nthawi kungathandize kuchepetsa kuchuluka kwa mafuta.

Zomera zina zomwe zimayambitsa gasi monga katsitsumzukwa, artichokes, ndi anyezi.

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Zosangalatsa Zosakaniza Shuga (Xylitol, Mannitol, Sorbitol, Erythritol)

Zakudya zambiri zotchedwa "shuga" kapena "zakudya" nthawi zambiri zimakhala ndi zotsekemera monga xylitol, mannitol, sorbitol, kapena erythritol. Izi ndi shuga zomwe zimachitika mwachilengedwe zomwe zimaphatikizidwa ku zakudya ndi zakumwa kuti zikhale zokoma. Pamene shuga izi zathyoledwa ndi mabakiteriya m'matumbo akulu, mpweya umachokera. Ngati mukuyesera kupewa shugazi, ndi bwino kuwerenga ma labella zakudya.

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Kumwa ndi High-Fructose Mbewu Yambewu (Makamaka Ngati Kuphika)

Mafuta a chimanga chapamwamba-fructose akhoza kutulutsa mpweya monga fructose imachitidwa m'matumbo. Zakumwa zambiri zotsekemera ndi ma sodas zimapangidwa ndi manyuchi a chimanga cha fructose mmalo mwa shuga. Zotsatira zake zingakhale zovuta kwambiri ngati ziri mu zakumwa za carbonate, zomwe zimakupangitsani kuti mupatse mpweya wambiri m'matumbo anu. Ngati simukuzimitsa, zidzatuluka kumapeto ena.

> Zotsatira:

> Gasi ndi Bloating. Makhalidwe apadziko lonse okhudzana ndi zovuta za m'mimba. http://aboutibs.org/ibs-diet/foods-that-cause-gas-and-bloating.html.

> Gibson P, Shepherd S. Zochitika zogwiritsira ntchito zakudya zogwiritsa ntchito zizindikiro zogwira ntchito m'mimba: Njira ya FODMAP Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.

> Zizindikiro ndi Zimayambitsa Gasi mu Tsamba la Kumimba. National Institute of Diabetes ndi Matenda a Kumimba ndi Impso. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes.