Kukhala ndi mpweya wa m'mimba ndi gawo lachibadwa la zakudya, koma nthawi zina, mpweya ungakhale wosokoneza kwambiri. Zifukwa za gasi zingakhale monga kudya zakudya zina , kumeza mpweya pamene akudya, kumwa zakumwa za carbon, ndi kusagwirizana kwa lactose . Pamene mpweya umapangidwira kapena umalowa m'thupi , imayenera kutuluka mwinamwake-ndipo izi zikhoza kuchitika kudzera pakamwa (belching) kapena anus (flatulence).
Pamene matumbo a m'mimba akung'ung'uza m'mimba , amatha kuphulika ndi kupweteka. Zingakhalenso zochititsa manyazi pamene mimba ikuyimba phokoso panthawi yosafunika, monga pamsonkhano kuntchito. Kwa iwo amene akulimbana ndi mpweya, ndi zachilendo kuyang'ana pozungulira kuti pakhale mankhwala akuyesera kuthamangitsa.
Pali mankhwala ochulukirapo (ngakhale mankhwala ochepa) omwe angathandize kuthetsa mpweya, koma mankhwalawa amatha kutenga nthawi ndipo akhoza kukhala ndi zotsatira zovuta. Pankhani ya omwe atenga kale mankhwala amodzi kapena amodzi, kuonjezera zambiri sikungakhale kofunikira. Mwamwayi, pali ziwalo zambiri za thupi kuyesa kusanayambe mankhwala kuti athetse mavuto ndi mpweya.
Pitani Kuyenda
Chinthu chophweka koyambira ndi kuchotsa gasi ndikuyenda. Kuyenda kapena kuchita nawo masewera olimbitsa thupi nthawi zonse kungathandize kuti chigamulo cha m'mimba chizigwira ntchito bwino.
Kuyendayenda mutatha kudya, kapena pamene gasi akuyambitsa mavuto, ikhoza kuthandizira kutulutsa mpweya kunja kwa thupi. Kuwonjezera apo, tonsefe timafunikira kuchita masewera olimbitsa thupi kuti tikhale ndi thanzi labwinobwino, ndipo kuyenda kofulumira ndi njira yabwino kwambiri yolowamo maminiti 30 patsiku. Kwa omwe ali ndi matenda a shuga a mtundu wa 2, kuyenda pafupi mphindi 15 mutatha kudya kungathandize kuti shuga ya magazi ikhale yoyenera.
> Chitsime:
Colberg SR, Zarrabi L, Bennington L, et al. "Kuyenda kwa postpandial kuli bwino kuchepetsa vutoli la chakudya chamadzulo kusiyana ndi kuchita masewero olimbitsa thupi mwa mtundu wa anthu odwala matenda a shuga." J Am Med Dir Assoc. 2009; 10: 394-397. lembani: 10.1016 / j.jamda.2009.03.015.
Lembani Pambali Yanu
Kugona pabedi, bedi, kapena pansi, ndi kugwadira mawondo mpaka pamphindi kungathandizenso ndi mpweya. Izi zikhonza kuthandizira kutulutsa mpweya uliwonse womwe uli m'mimba mwa m'mimba.
Zingatenge mphindi zochepa, ndikusuntha miyendo pang'onopang'ono mpaka pachifuwa ndikubweranso kungathandizenso. Kuyika pamadzulo pamene akukokera kuchifuwa kungathandizenso, koma musakakamize malo ngati akupweteka kwambiri.
Squat
Kuwombera pansi, kugwada mpaka pansi kumakhala pansi, kungathandizenso kuchotsa mpweya. Zida zingathe kupuma pamwamba pa miyendo, kapena manja angagwiritsidwe ntchito kuti azikhazikika pansi powaika pansi kapena kumbuyo kwa mpando.
Pumulani pa malowa mpaka mutenge kuti gasi ayamba kusuntha; Ndipotu, udindo umenewu ukhoza kuchititsanso kuti thupi liziyenda. Kwa iwo omwe angathe kutero, imodzi yowonjezera phindu ndikuti masewera ndi mawonekedwe abwino a masewero olimbitsa thupi nthawi zonse.
Bwerani Kumbuyo Kwanu
Kugona kumbuyo ndi kujambula mawondo onse mpaka pachifuwa kungathetsenso mpweya. Udindo umenewu ukhoza kuthandizira kuti ukhale wosalongosoka, komanso umatulukanso bwino umene ungathandize anthu ena omwe ali ndi ululu wopweteka kwambiri.
Yesetsani kukoketsa mwendo umodzi mpaka ku chifuwa, pogwiritsira manja kuti muugwire pansi pamenepo, kuugwetsera pansi ndikutsitsa mwendo wina. Kwa iwo omwe ali okhoza, inu mukhoza kutengapo gawo limodzi pochita masewera kapena kugwedeza. Izi ndizizoloŵezi zabwino komanso kukhala njira yowonjezera m'mimba mwazi wamkati.
Funani Thandizo
Mukapeza kuti mpweya umapweteka kwambiri ndipo palibe chomwe chikuwoneka kuti chingakuthandizeni, onetsetsani kuti muli ndi dokotala. Gasi kawirikawiri si chizindikiro cha vuto lalikulu, koma dokotala angathandize kuthana ndi chitsime ndikupereka njira zina. Nthawi zina, kusintha kwa zakudya zopanda zakudya zomwe zimapangitsa gasi, kapena kuchita masewera olimbitsa thupi ngati kuyenda, kungathandize.
Ngati kupanga kusintha kosavuta sikukhala ndi mpweya wochepa, dokotala angayang'ane zifukwa zina kapena kupereka ndondomeko yowonjezera yothandizira. Cholinga chachikulu ndicho kubwerera ku zakudya zabwino ndi kupititsa gasi popanda kupweteka komanso kupweteka.
> Zotsatira:
> Matenda a National Digestive Clearinghouse (NDDIC). Gasi mu Tsamba la Kudya.
> Matenda a National Digestive Clearinghouse. 21 Feb 2012.