Nyemba zili ndi mbiri ya kukhala "chipatso choimba," koma pali zakudya zambiri za gassy zomwe zingathe kubweretsa matumbo m'mimba, kuphulika komanso kugula . Ngati gasi lakhala vuto kwa inu, kudziwa za zakudya zoterezi kungakuthandizeni kupanga zakudya zabwino.
Kodi Kupanga Zakudya Zotani?
Kawirikawiri, zakudya za gassy ndizo zomwe zili ndi shuga (fructose, lactose, raffinose ndi sorbitol) ndi / kapena zitsulo zosungunuka. Zinthu zimenezi sizinafufulidwe pamimba ndipo zimapangitsa kuti matumbo awo apite pansi. Chotsatira cha zotsatirazi ndi kutulutsa mpweya.
Mbewu Zam'mvula ndi Zamagazi
Masamba a Gassy
Zotsatira zamasamba ndiwo omwe angakupatseni mpweya chifukwa chakuti ali ndi shuga raffinose ndi / kapena fructose. Kumbukirani kuti masambawa ndi abwino kwambiri kwa inu, choncho ingowapeŵera pazochitikazo pamene mukufunikira kukhala opanda mafuta.
- Artichokes
- Katsitsumzukwa
- Burokoli
- Kuphulika kwa Brussel
- Kabichi
- Kolifulawa
- Selari
- Anyezi
- Nandolo
- Mbatata zokoma
Mitambo yamoto kwambiri
- Nyemba zophika
- Nyemba zakuda
- Kabayifa wamaso akuda
- Ma nyemba
- Mbeu za Cannelinni (nyemba)
- Nyemba za impso
- Ma nyemba a Lima
- Nyemba za Navy
Zipatso Zamoto
Zipatso zotsatirazi zimadziwika kuti zimapanga mafuta chifukwa zimakhala ndi fructose, sorbitol komanso / kapena fiber. Apanso, zipatso izi ndi zabwino kwa inu, choncho yesetsani kuzidya pa masiku omwe zili bwino ngati muli ochepa kuposa nthawi zonse.
Gassy Zipatso
- Maapulo
- Apricots
- mango
- Mawang'anga
- Amapichesi
- Mapeyala
- Pewani
- Chivwende
Zipatso zouma
- Apricots
- Prunes
- Zokola
Zakudya Zamakono Zambiri Zakale
Ngakhale simunapeze kuti muli ndi vuto la lactose , mungapeze kuti kudya mkaka kumabweretsa mpweya wosafuna. Pamene matupi athu akula, timakonda kupanga mavitamini a lactase omwe sagwiritsidwa ntchito poyesa lactose (shuga wopezeka mkaka ndi zina za mkaka), moteronso kuchepa chifukwa cha zakudya za mkaka kungakhale vuto. Nazi zina za mkaka kuti tipewe kukhala ndi gasi:
- Buttermilk
- Cream tchizi
- Mankhwala obiriwira
- Ayisi kirimu
- Mkaka
- Zakudya zochitidwa zomwe zili ndi mkaka
- Ricotta
Mbewu Zonse
Ngakhale tirigu onse ali ndi mavitamini othandiza ndipo ndiwo magwero a zakudya zowonjezera, zida zowonjezereka za ena, komanso kukhalapo kwa raffinose, mtundu wa shuga, kungapangitse m'mimba gasi. Nawa omwe muyenera kupeŵa ngati simukufuna kukhumudwa.
- Balere
- Mbewu ya thonje
- Rye
- Tirigu
Zotentha Kwambiri
Zakumwa zotsatirazi zikhoza kukhala ndi fructose, sorbitol, kapena carbonation, zonsezi zomwe zingathandize kuti m'mimba muzizira:
- Mowa
- Zipatso za zipatso
- Soda (nthawi zonse ndi zakudya)
Zosamba Zosakaniza
Nthawi zina chinthu chomwe chimatipatsa mpweya ndi chinthu chomwe sitinachiganizirepo. Anthu ambiri sakudziwa kuti chomera chachikulu cha gasi ndi chingamu chopanda shuga.
Mitengo yambiri yopanda shuga ili ndi sorbitol, yomwe ikhoza kuyaka ndi mavitamini, zomwe zimapangitsa kuti pasakhale mpweya wosafuna. Werengani malemba mosamala mukamagula nsabwe zosapsa shuga, maswiti, ndi zakudya zopanda chotupitsa kuti musakhale ndi sorbitol.
Mavuto Olimbana ndi Gasi?
Kupewa chakudya si njira yokha yochepetsera m'mimba. Pali njira zabwino zothandizira mankhwala omwe amathandiza thupi lanu kukumba shuga zosokoneza kuti muthe kudya zakudya zoterezi popanda vutoli.
Mudzawona kuti zakudya zambiri zomwe zili pamwambapa ndizo zabwino kwambiri kwa inu. Izi zikutanthauza kuti amapereka chithandizo chamtengo wapatali. Choncho, ndikofunikira kufotokoza molondola kuti zakudya zomwe ndizovuta kwambiri thupi lanu, osati kuti muzidziika pa zakudya zopanda malire. Kugwiritsa ntchito diary chakudya kudzakuthandizani kuti mukwanitse izi. Mukadziŵa vuto la chakudya, yesetsani kuona ngati thupi lanu likhoza kulekerera zakudya zing'onozing'ono, kotero kuti mutha kupindula ndi zigawo zake za zakudya.
Mwinanso mukufuna kuyankhula ndi dokotala wanu za momwe mungapitsidwire zakudya zochepa za FODMAP. Zakudya zimenezi zinapangidwa ngati mankhwala ophera matenda a m'mimba (IBS). Izi zimafuna kuletsedwa kwafupipafupi kwa FODMAPs , zomwe zimapezeka ndi zakudya zomwe zimapezeka kuti zimathandizira zizindikiro za IBS, kuphatikizapo za gasi ndi bloating. Pambuyo pa gawo loletsedwa (kapena kuchotsa), mungayambe kufalitsa zakudya zapamwamba za FODMAP mmbuyo mwa zakudya zanu kuti mudziwe mtundu wa FODMAP womwe ulibe vuto kwa inu.
Zifukwa Zina za Gasi Wamatumbo
Ndikofunika kukumbukira kuti chakudya si chokhacho chimene chimayambitsa m'mimba . Zizolowezi zotsatirazi zingayambitse mlengalenga zomwe zingapangitse kuti mimba, kuphulika, ndi kupweteka kwambiri:
- Kutaya chingamu
- Kudya mofulumira kwambiri
- Kumwa zakumwa zamchere
- Kupambana pazinthu zovuta
- Manyowa omwe sagwirizana bwino.
- Kusuta
Zotsatira:
Nanayakkara WS, PM Skidmore, O'Brien L, Wilkinson TJ, Gearry RB. "Kuchita bwino kwa zakudya zochepa za FODMAP pofuna kuchiza matenda opweteka a m'mimba: umboni wofikira lero." Gastroenterology Clinic 2016; 9: 131-42.
Zokonza Zowonongeka Zokhudza National Digestive (NDDIC) Gasi mu Tsamba la Mimba.