Kuchotsa vutoli kungathandize kusintha zizindikiro zanu.
Tonse timadziwa kumverera: Posakhalitsa kudya chakudya chokoma, mimba yanu imatha ngati buluni. Chakudya chimamveka ngati thanthwe atakhala m'mimba mwako. Ndipo ngati muli pagulu, mukulimbana ndi chilakolako chodzipula kapena kuponya mpweya.
Gasi, kuphulika, ndi kusokonekera sizisonyezo zokoma, ndipo zimangowononga madzulo kunja, koma zingakhalenso zochititsa manyazi, zosasangalatsa, ndipo ngati zili zovuta, zopweteka kwambiri. Ngati mukumana ndi zizindikiro izi nthawi zonse, iwo akhoza kusokoneza zochita za tsiku ndi tsiku ndipo mwinanso kukupangitsani kufuna thandizo lachipatala kuti muzimenya.
Dziwani kuti izi ndizovuta kwambiri. Ngakhale zikhoza kukhala zokhudzana ndi kumwa mowa kwambiri komanso kupanga zakudya zina monga zakumwa za carbonate kapena zakudya zoyambitsa mafuta monga nyemba kapena cruciferous veggies, nthawi zambiri zimapezeka chifukwa cha kuyamwa kwa chakudya chopanda mphamvu m'matumbo aang'ono. Pano pali zambiri pa sayansi kumbuyo kwa kuphulika ndi zomwe mungachite kuti muime kapena kuziletsa.
Zakudya Zopangira Gasi
Monga tafotokozera pamwambapa, zakudya zina zili ndi zinthu zomwe sizikugwedezeka bwino. Izi zikutanthauza kuti zigawo zawo sizingapangidwe m'magazi panthawi yopanga chimbudzi. Izi zigawozi zimapezeka kuti zifufuzidwe ndi mabakiteriya a m'mimba, zomwe zimayambitsa m'mimba komanso kupweteka m'mimba. Kutentha uku kulidi kwabwino pa thanzi lathu, koma kungakhale vuto pamene pali zambiri zomwe zikuchitika.
Mitundu yotsatira ya chakudya ikhoza kukhala vuto kwa anthu ena:
- Lactose
- Fructose
- Raffinose (anapeza masamba ena)
- Sorbitol (yomwe inapezeka mu zipatso zina ndi zina zopanda shuga)
- Mafuta a FODM (zakudya zamadzimadzi zosawopsya zomwe zimathandiza kuti zizindikiro za anthu omwe ali ndi matenda a m'mimba (IBS) amve .
Zakudya zambiri zomwe zimayambitsa gasi ndi zathanzi, monga masamba ndi zipatso. Kodi mungadziwe bwanji ngati zakudya izi ndizovuta kwa inu? Mukhoza kuyesa kudya kwa kanthaŵi kochepa, kenaka mutengenso kachiwiri kuti muwone ngati zizindikiro zanu zikubwerera.
Chifukwa zakudya izi ndi zabwino kwa inu, ndi bwino kuzidya nthawi zonse, koma mungafune kuzidumpha kapena kuziletsa masiku omwe mafuta owonjezera omwe angapangitse vuto lalikulu (monga kuyankhulana ndi ntchito kapena tsiku loyamba!). Pazochitikazi, mungafune kusankha zakudya zomwe sizingakupatseni mpweya , monga zakudya zomwe zimakhala ndi mapuloteni.
Kugwedeza Kwabakiteriya Kakang'ono Kwambiri
Kubwerera ku phunziro la mabakiteriya a m'mimba omwe amavuta chakudya chathu, pali chinthu chonga kukhala ndi chinthu chabwino kwambiri. Ndizofunikira kwambiri komanso zofunikira kuti thanzi likhale ndi mabakiteriya ambiri mu khola, komabe si zachilendo kapena koyenera kukhala ndi mabakiteriya omwe amakhala mumatumbo aang'ono. Izi zimatchedwa kukula kochepa kwa bakiteriya, kapena SIBO. Pamene mabakiteriyawa amamanga msasa m'matumbo aang'ono-kumene timadziwa zakudya zomwe timadya-amayamba kudya zakudya zomwe mumadya, osati kungoba zakudya zokha koma amakhalanso ndi zizindikiro monga kubisa komanso kusokonekera, kubetchera, kupweteka, kupweteketsa mtima , komanso kusanza ndi kutsekula m'mimba.
Zakudya zonse zopangira mafuta zomwe zili pamsana wakale zimapangitsa kuti SIBO ziwonongeke kwambiri. Ngati simungadye zakudya monga zipatso, mkaka, nyemba, kapena broccoli, zomwe zingakhale zophweka kuti m'mimba mwanu muli ndi kupitirira kwa mabakiteriya. Zakudya zowonjezereka zowonjezereka zingakhale zovuta kwambiri gulu la chakudya ndi SIBO, ndipo kachiwiri, izi zimatchedwa FODMAPs .
Ngati mukuganiza kuti mungakhale ndi SIBO, funsani dokotala wanu m'mimba kuti mutenge mpweya wa SIBO, pamene mumayambitsa mankhwala a shuga ndikuwombera mu thumba kuti muyesetse kukhalapo kwa mpweya womwe umatulutsidwa ndi mabakiteriya a SIBO. Kupezeka kwa magetsi amenewa mwachindunji kumatsimikizira kuti SIBO imapezeka. Mwamwayi, SIBO ikufufuzidwa kwambiri lero kuti apeze njira yabwino yochizira, ngakhale kuti mankhwala ambiri alipo kale, monga antibiotic yotchedwa rifaximin (dzina lachidziwitso Xifaxan) lomwe limakhala m'matumbo aang'ono, Zakudya za FODMAP kapena zakudya zapakhungu (SCD), zomwe zimapangidwira kuchepetsa chakudya cha mabakiteriya.
Kuti mumve zambiri zokhudza SIBO, pitani ku www.siboinfo.com, webusaitiyi ya Dr. Allison Siebecker, mmodzi wa ochita kafukufuku wa SIBO.
Anayendetsa Mpweya Kapena Kudya Mofulumira
Chinanso chothandizira m'mimba ya m'mimba chimameza mpweya. Tengani kamphindi kuganizira zina mwazochita zanu. Kodi mumakonda kudya kapena kumwa mofulumira? Kodi mumasaka chingamu kapena mumakonda kuyamwa pazipangizo zovuta? Kodi mumamwa zakumwa zambiri za carbonated? Kodi mumasuta fodya (ndudu, cigars, mapaipi)? Zizoloŵezi zonsezi zingakupangitseni kuti mupitirize kutaya mpweya wanu m'thupi lanu. Mmodzi womaliza wothandizira owonjezera matumbo a m'mimba ndimadontho osakwanira.
Kudzikonda Kwambiri
Kuchepetsa mpweya ndi kuphulika sikutanthauza kusintha zomwe mumadya. Nthawi zina mumasowa kusintha zinthu zina. Nazi zina zomwe mungayese:
- Gwiritsani ntchito kutentha. Dothi lotentha kapena botolo la madzi otentha lingathandize kupumula minofu yoyendetsa m'mimba mwathu. Izi zingathandize kusunthira gasi lopanda kanthu m'dongosolo lanu.
- Mukhale ndi chikho chotsitsimuka cha madzi a mandimu m'mawa mwamsanga mukangomuka. Madzi otentha angathandize kulimbikitsana, zomwe zimayambitsa kuthetsa. Kuchotsedwa nthawi zonse n'kofunika, popeza kudzimbidwa kungayambitse mpweya ndi kuphulika.
- Mukhozanso kugwiritsa ntchito laxative kuti zinthu zisunthe . (Ngati mukumva kudzimbidwa kosatha, muyenera kubweretsa izi kwa dokotala wanu.)
- Sungani thupi lanu. Kuyenda kapena yoga yosavuta kumathandiza kungachepetse mpweya. Mphepo yothandizira mphepo yogawidwa mu yoga yapangidwa pofuna kuthandiza kutulutsa mpweya.
- Sipani tiyi. Tiyi ya Fennel, makamaka, ili ndi mbiri yochepetsetsa mpweya ndi kupweteka.
Zowononga Zowononga
Malo osokoneza bongo anu amakupatsani mankhwala osiyanasiyana omwe amathandiza kuchepetsa mpweya ndi kuphulika. Zida zamakono, monga Gasi-X, zingabweretse mpumulo mwamsanga, ngakhale kuti sizigwira ntchito kwa aliyense.
Ngati mutapeza kuti mafuta anu ndi kupweteka kwambiri pambuyo podya nyemba kapena masamba ena, mungapeze kuti Beano ikhoza kukhala yothandiza.
Ngati muli ndi lactose osagwirizana, lactase yowonjezerapo, monga Lactaid, ingakuthandizeni kuti muzisangalala ndi zochepa za mkaka popanda kukhala ndi zizindikiro zowononga kwambiri kapena vuto lina la m'mimba.
Maantibiotiki ndi zowonjezereka zomwe zingakuthandizeni kuthana ndi chifukwa chomwe mumapweteketsa mtima kwambiri pochita ziphunzitso zomwe zimapangitsa kuti mabakiteriya anu azikhala bwino kwambiri.
> Zotsatira:
> Padziko Lonse la Mavuto Okhudzana ndi Mimba. Gasi ndi Bloating. June 2016
> Chipatala cha Mayo. Gasi ndi ululu wa mpweya. Kutsekemera, kutsegula m'mimba, ndi kuphulika: Zokuthandizani kuchepetsa iwo. June 2017
> www.siboinfo.com.