Pali zinthu zina zofunika kwambiri zomwe chinthu chofunika kwambiri chomwe mukufunikira kuti mugonjetsedwe ndi kupweteka kwa m'mimba. Mwamwayi, pali zakudya zina zomwe sizingayambitse mpweya. Mukhoza kutembenukira ku izi mukakhala ndi chidaliro kuti simudzachita manyazi .
Chifukwa Chake Zakudya Zina Zimayambitsa Gasi
Monga mwachidule, zakudya za gassy ndizo zili ndi mitundu yambiri ya chakudya, zitsulo zosungunuka, kapena zonse ziwiri. Zinthuzi sizimangidwe m'matumbo aang'ono koma m'malo mwake zimapita kumatumbo akuluakulu omwe amapezeka ndi matenda . Zotsatira za njirayi ndi gasi.
Pofuna kupewa gasi, yesetsani kudya zakudya zomwe zili zosiyana. Zakudya zina izi sizidzathyoledwa ndi mabakiteriya m'mimba kuti mukhale otetezeka.
Ndikofunika kudziŵa kuti m'mimba gasi ndiyodabwitsa komanso kuti zakudya zambiri za gassy zili zabwino kwa inu. Yesetsani kuchepetsa zakudya zanu kwa zakudya zopanda gassy pokhapokha pokhapokha mutakhala kuti mulibe mpweya.
Mapuloteni a Zanyama Ali Osauka
Thupi lathu limayendetsedwa bwino kuti lichepetse mapuloteni. Zakudya zamapuloteni zomwe zimachokera ku zinyama zilibe magawo omwe angathe kuyaka ndi tizilombo toyambitsa matenda. Chifukwa chaichi, kusankha kudya zakudya izi ndizitetezeka pamene mukufuna kupewa mpweya wochititsa manyazi kapena kuvulaza.
Glazes ndi nyemba zingakhale ndi shuga wambiri, adyo, kapena anyezi, zonse zomwe zimatha kutulutsa mpweya, choncho onetsetsani kuti mumadya zinthu izi momveka bwino:
- Ng'ombe
- Nkhuku
- Mazira
- Nsomba
- nkhukundembo
Ngati musankha kuti musadye zinyama, pali zakudya zina zambiri zomwe mungasangalale nazo.
Tengerani Masamba Osati Gassy
Pali masamba ambiri omwe ali ochepa m'zakudya kotero kuti sangathe kuthandizira m'mimba.
Zonsezi ndi zabwino kwa inu, choncho mvetserani kuziyika pa mbale yanu. Mwinanso mungaganizire kupanga saladi mophweka ndikusandutsa chakudya chanu chachikulu.
- Tsabola wa Bell
- Bok choy
- Mkhaka
- Fennel
- Zamasamba, monga kale kapena sipinachi
- Zitheba
- Letisi
- Sipinachi
- Tomato
- Zukini
Zipatso za Gassy zochepa
Mudzapeza kuti zipatso zambiri zimakhala ndi mbiri yotulutsa mafuta ochepa. Komabe, ndibwino kuti muzidya moyenera.
Pali malire a kuchuluka kwa zipatso zomwe zimachokera mu thupi lanu zomwe zimatha kutenga nthawi iliyonse. Zipatso zomwe mumadya-ngakhale zazing'ono zomwe mungasankhe-zimapangitsa mwayi wanu kukhala ndi mpweya wosafuna zipatsozi:
- Blueberries
- Kantalupu
- Clementine
- Mphesa
- Chivwende
- kiwi
- Chinanazi
- Raspberries
- Froberries
Chakudya Chamadzimadzi Ndi Chokwanira
Mabakiteriya omwe mwachibadwa amapezeka mu zakudya zokazinga monga yogurt atha kale kusamalira makapu anu m'matumbo omwe angafunikire kuyaka. Izi zimamasula matumbo anu kuti azichita ntchito zonsezo, zomwe zimachepetsa mpweya wa gasi.
Monga phindu lapadera, mabakiteriya omwewo ndi abwino kwa thanzi lanu lonse m'matumbo. Simungathe kuchita bwino ndi chimodzi mwa zosankhazi.
- Kuwidwa masamba
- Kefir
- Kombucha
- Yogurt (popanda dzuwa yowonjezera)
Mbewu Yosalala Gassy
Mungadabwe kumva kuti pali zakudya zina za tirigu zimene zingapangitse mafuta. Chifukwa cha izi, zosankha zotsatirazi ndizo zabwino zomwe mungachite kuti musamachite ndi mpweya.
- Chakudya chopanda Gluten
- Mkate wa Rice
- Oats
- Mpunga, bulauni kapena woyera
- Kinoya
Zosankha Zosakaniza Zopanda Gassy
Pamodzi ndi masamba osakhala gassy ndi zipatso, palinso zosankha zabwino zomwe mungasangalale nazo kuluma mwamsanga.
Zina mwa izo ndi mtedza, koma osati mtedza uliwonse ndi wodalirika. Yesani kuchepetsa macadamia, pecans, ndi walnuts. Mudzakhalanso otetezeka ngati mukudya tchizi. Kwa ichi, gwiritsani ndi cheddar, mozzarella, kapena swiss.
Mawu Ochokera
Mwamwayi, monga mukuonera, mndandanda wa chakudya choyenera ndi wochepa. Izi zimapangitsa kuti izi zisapangidwe ngati ndondomeko ya chakudya cha tsiku ndi tsiku, kotero malingaliro ameneŵa ayenera kugwiritsidwa ntchito pokhapokha ngati n'kofunika kwambiri kukhala opanda mafuta.
Ngati mumakonda kugwiritsira ntchito mpweya wa m'mimba komanso kuphulika nthawi zonse, mungafune kuyang'ana zakudya zochepa za FODMAPs . Ali ndi chithandizo cha sayansi chodziwitsa zakudya zomwe zimayambitsa mavuto ena.
> Zotsatira:
> Gibson P, Shepherd S. Zochita zowonjezera zakudya zogwiritsira ntchito zizindikiro zowoneka m'mimba: Njira ya FODMAP. Journal of Gastroenterology ndi Hepatology. 2010; 25: 252-258.
> Matenda a National Digestive Clevehouse Clearinghouse (NDDIC) Gasi mu Tsamba la Mimba. 2016.