8 Ukudla Okungakunika Igesi

Uma ubheka ukugwema igesi, gcina lezi zokudla epulatifheni yakho

Abanye abantu bayamangala lapho bezwa ukuthi wonke umuntu unegesi. Ukwakhiwa kwamagesi emathumbu kuyingxenye yenqubo evamile yokugaya ukudla. Inani lingase lihluke kumuntu kumuntu, kodwa akekho omzimba!

Abantu abaningi banomuzwa wokuthi igesi liyamahloni futhi kuyinto yokufihla. Ngaphezu kwalokho, kungase kungakhathazeki. Kubantu abanesifo sofuba (IBD) esibangelwa ukuvuvukala , igesi kanye nokuqhaqhaza ngesikhathi se-flare-ups kuyinkinga evamile. Nakuba kungekho ndlela yokukhipha igesi emathunjini ngokuphelele, ukugwema noma ukunciphisa ukudla okubangelwa igesi kungasiza ekunciphiseni ukungahambi kahle. Njengoba njalo, qiniseka ukuhlola nodokotela ngaphambi kokusika iqembu lokudla ngaphandle kokudla kwakho ngokuphelele.

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Ubhontshisi

Abantu abaningi bayazi ukuthi ubhontshisi bavame ukudala igesi ngaphezulu kunezinye ukudla. Lokhu kungenxa yokuthi ubhontshisi aqukethe ama-oligosaccharides, kufaka phakathi i-raffinose. Lawa ama-molecule amakhulu ashukela angeke aphulwe noma agwetshwe emathunjini amancane . Ushukela bese udlulela ngaphandle kwe-colon, lapho ubhekwa ngamabhaktheriya akho "amahle", futhi igesi ikhiqizwa njengenzuzo. Ungagwema igesi kusuka kubhontshisi ngokuthatha isithasiselo se-enzyme efana neBeano ephula ama-oligosaccharides kubhontshisi.

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Amakhowe

Amakhowe, afana nobhontshisi, aqukethe i-oligosaccharide sugar raffinose. Ukudla amakhowe kungabangela igesi ngoba i-raffinose ayitholakali ngokugcwele emathunjini amancane, kepha kunalokho igxila emathunjini amakhulu. Igesi elikhiqizwa ukuvutshelwa lizophuma njengegesi lomathumbu.

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Ubisi nemikhiqizo yobisi

Uma ungomunye wabantu abadala abadala abanomdlavuza we-lactose , imikhiqizo yobisi ingabangela inani elibi legesi nokuqhaqhaza. Abantu abane-lactose abangahambisani ne-enzyme lactase, okudingekayo ukuphula i-lactose (ushukela wobisi). Lokhu kubangela igesi nokuqhakaziza, phakathi kwezinye izimpawu. Ngaphandle ubisi ngokwayo, imikhiqizo yobisi njenge-ayisikhilimu, ushizi, ne-yogurt iqukethe i-lactose futhi kungenzeka kube nezithako zobisi kwezinye imikhiqizo.

Uma ugwema ubisi ngokuphelele, uzofuna ukuthola enye imithombo yokudla ye- calcium yakho yansuku zonke . Qaphela ukuthi ukubekezelelana kwe-lactose kuhlukile kunokuba ubisi lweqiniso obuthakathaka . Abantu abanobisi bokungqubuzana kufanele bagweme ubisi kunoma yiluphi uhlobo, ngaso sonke isikhathi.

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Ngokolweni

Ngokolweni akuvame ukucatshangwa njengokudla okubangela igesi. Noma kunjalo, isitashi sikakolweni senza igesi uma siphulwa emathunjini amakhulu ngamabhaktheriya akho amahle. Ukolweni ogcwele kanye nebhande, ikakhulukazi, kungaba yizigebengu. Ukolweni uqukethe i-fructose, ushukela wemvelo ongatholakala ezithelweni. Noma yikuphi i-fructose engaxhunyiwe engakakolweni ingabilisa emathunjini amakhulu futhi iholele kugesi.

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Izithelo nezithelo zezithelo

Ama-apula, ama-apricot, ama-cherries, amapayipi, amapheya, ama-plums, kanye nemifula ziyaziwa kakhulu ngokudala igesi ngokweqile. Ijusi le-Apple, i-pear juice, neziphuzo zezithelo nazo ziyizifo. Isizathu ukuthi leso sithelo (njengokolweni) sine-fructose. Uma udla okungaphezu komzimba wakho ongagaya, i-fructose esele idilizwe ngokuvutshelwa. A byproduct of ukuvutshelwa emathunjini amakhulu igesi.

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I-Broccoli, Iklabishi, Ukholifulawa, amahlumela aseBrussels

Lemifino enempilo nayo ibizwa kakhulu ngokudala igesi. I-fiber ikubo ayitholakali ngokuphelele emathunjini amancane. Lapho amabhaktheriya amahle emathunjini amakhulu aqala ukusebenza ukugaya, igesi yenziwa njengomphumela.

Ukudla okuningi kwalezi zitshalo kuzobangela igesi engeziwe. Abanye abantu bathola ukuthi ukudla amanani amancane nokwandisa inani kancane kancane ngokuhamba kwesikhathi kungasiza ukunciphisa inani legesi.

Eminye imifino evame ukudala igesi ihlanganisa isilimo se-asparagus, ama-artichokes, no-anyanisi.

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Izithako Zama-Sugar Free (Xylitol, Mannitol, Sorbitol, Erythritol)

Ukudla okuningi okubizwa ngokuthi "ushukela" noma "ukudla" kuvame ukuqukethe ama-sweeteners afana ne-xylitol, i-mannitol, i-sorbitol, noma i-erythritol. Lezi zitshukela ezivela ngokwemvelo ezengeziwe ekudleni naseziphuzweni ukuze zenze zibe mnandi. Lapho lezi ushukela zidilizwa amabhaktheriya emathunjini amakhulu, imiphumela yegesi. Uma uzama ukugwema lezi ushukela, kubalulekile ukufunda amalebula okudla eduze.

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Iziphuzo nge-High-Fructose Corn Syrup (ikakhulukazi uma iCarbonated)

I-high-fructose isiraphu yamabele ingaveza igesi njengoba i-fructose isebenza emanzini. Iziphuzo eziningi eziphuziziwe kanye nama-sodas zenziwa nge-high-fructose isiraphu yamabele esikhundleni soshukela. Imiphumela ingaba yimbi nakakhulu uma isiphuzo se-carbonated, njengoba lokho kukuholela ekutheni ufake igesi eyengeziwe emgodleni wakho wamathumbu. Uma ungawuqedi, uzophuma omunye umkhawulo.

> Imithombo:

> I-Gas ne-Bloating. I-International Foundation yezinkinga zokusebenza kwamathumbu. http://aboutibs.org/ibs-diet/foods-that-cause-gas-and-bloating.html.

> Gibson P, uMalusi S. Ukuphathwa kokudla okusekelwe ekudleni kokusebenza kwempawu zokusebenza kwamathumbu: Indlela ye-FODMAP Journal of Gastroenterology and Hepatology 2010 25: 252-258.

> Izimpawu Nezizathu Zegesi ku-Tract Digestive Tract. I-National Institute of Diabetes kanye ne-Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes.