Malangizo kuti muchepetse kugonjetsa kwambiri
Kulimbana ndi mafuta owonjezereka komanso bloating kungathe kuwononga tsiku labwino kwambiri. Mwamwayi, pali kusintha komwe mungapange pankhani ya momwe mungadye komanso zomwe mumadya kuti muteteze zizindikiro zosayenera.
Aliyense amapereka mpweya, wokhala ndi nthawi 13 mpaka 21 patsiku akuwoneka ngati yachilendo. Koma mukhoza kukhala ndi mpweya wochulukirapo kwambiri komanso ngati muli ndi zizoloŵezi zomwe zimakupangitsani kuti muzimitsa mpweya nthawi zambiri, monga momwe mpweya umayenera kubwerera ngati chotupa kapena kutulutsa chifuwa chanu.
Palinso zakudya zomwe zimatchuka kwambiri popanga mafuta ambiri mwa anthu ambiri, ndipo anthu ena amakhala okhudzidwa ndi mitundu ina ya chakudya.
Malangizo Othandizira Kuteteza Gasi ndi Kuphwanya
Kuti muchepetse kuchuluka kwa mafuta omwe mukukumana nawo, tsatirani malangizo awa ndi malingaliro. Ngati mungathe kuchepetsa kuchuluka kwa mpweya umene mumadya ndipo mukudziwa zakudya zomwe zimayambitsa mpweya, mungakhale ndi zochepa za flatulence ndi burping.
1. Idyani Pang'onopang'ono
Chimodzi mwa zifukwa zazikulu za gasi mu dongosolo lanu lakumagazi zimamezedwa ndi mpweya. Ngati mutenga nthawi ndi kudya ndi kumwa mofulumira, mumachepetsa kuchepetsa mpweya wanu. Mwa kuyankhula kwina, mvetserani zomwe amayi anu anakuuzani inu ndipo musadye chakudya chanu! Ngati muli ndi mavitamini, kuperewera kwabwino kumathandizira kumeza mpweya mukamadya.
2. Musayese Chew Gum kapena Thirani pa Phokoso Lovuta
Kutaya chingamu kungakuchititseni kuti muzimitsa mpweya, zomwe zimapangitsa kuti mukhale ndi mafuta ambiri. Kupindula pazinthu zovuta kumafunikanso kupewa chifukwa chomwecho.
3. Musasute
Kusuta ndiko gwero lalikulu la kumeza mpweya. Kuwonjezera pa zotsatira zina zoipa zomwe zimachitika chifukwa cha kusuta fodya, mumatha kupuma ndi kupititsa mpweya nthawi zambiri.
4. Pewani Zakudya Zam'madzi
Mpweya wa carbon dioxide umalowa mu zakumwa za carbonate umayambitsa gasi wosafunikira mu dongosolo lanu lakumagazi.
Pewani izi ngati muli ndi mafuta ochulukirapo komanso ophwanya.
5. Pewani Zakudya Zakudya Zomwe Zimakhala ndi Sorbitol, Mannitol, ndi Xylitol
Zakudya zina zimakhala ndi shuga m'malo mwa sorbitol, mannitol, kapena xylitol. Mpweya wamatumbo ukhoza kuwonjezeka pamene izi zimachitidwa ndi mabakiteriya a m'mimba. Werengani lembalo kuti mukhale otsimikiza.
6. Sankhani Zakudya Zanu Mwanzeru
Zakudya zina zimadziwika kuti zimapangitsa kuti munthu asamavutike. Zili ndi zinthu zomwe sizinali bwino ndipo zimapezeka kuti mabakiteriya a m'mimba azichita, ndi mafuta monga mankhwala. Dziwani kuti zakudya ziti zomwe zimapangitsa kuti munthu asamavutike kwambiri komanso kuti zakudya zomwe zimapangitsa kuti pasakhale mpweya .
Zakudya zomwe zimapangitsa kuti pakhale gasi monga nyemba, nyemba, artichokes, katsitsumzukwa, broccoli, ziphuphu za Brussels, kolifulawa, kabichi, bowa, anyezi, maapulo, mapeyala, mapeyala, nthambi, tirigu, tchizi, ayisikilimu, yogurt, mkaka, zakumwa za zipatso , ndipo amamwa ndi mazira akulu a fructose.
Ochita kafukufuku awonanso mwachangu gulu la zakudya zomwe zimawoneka kuti zimayambitsa mafuta ochulukirapo mwa anthu ena. Izi zimadziwika kuti zakudya za FODMAP komanso zimakhala ndi zinthu zina zotsekemera zomwe zili vuto kwa anthu ena. Izi ndizofunikira kwambiri kwa anthu omwe ali ndi vuto lachilendo ndi matenda opatsirana kwambiri omwe amachititsa kuti thupi lawo likhale ndi matenda ambiri.
> Zotsatira:
> Agrawal A, Whorwell P. Review article: m'mimba kupyolera ndi kuthamangika mu zovuta za m'mimba zogwira ntchito - matenda ndi zofufuza za njira zotheka. Mankhwala Osamalidwa Achipatala & Opaleshoni 2008 27: 2-10.
> Gasi mu kapepala kakang'ono. National Institute of Diabetes ndi Matenda a Digestive ndi Impso. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract.
> Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Kuchita bwino kwa zakudya zochepa za FODMAP pofuna kuchiza matenda osakwiya a m'mimba: umboni wokwanira. Gestroenterology Clinical and Experimental 2016; 9: 131-42.