Ukuhlukanisa imbangela kungasiza ukuthuthukisa izimpawu zakho.
Sonke siyazi umuzwa: Ngokushesha ngemva kokudla isidlo esiphundu, isisu sakho sithinta ibhaluni. Ukudla kuzwa njengedwala elihlezi esiswini sakho. Futhi uma usesidlangalaleni, ulwa nesifiso sokugubha noma ukugcoba noma ukudlulisa igesi.
Igesi, ukuqhaqhaqhazela, nokuphazamiseka akuzona izimpawu ezimnandi, futhi ngeke nje zibhubhise ukuhlwa ngaphandle, kodwa zingase zibe namahloni, zingahambi kahle futhi uma zibuhlungu, zibuhlungu kakhulu. Uma ubhekana nalezi zimpawu ngesiguli, zingase ziphazamise imisebenzi yokuphila kwansuku zonke futhi mhlawumbe zize zifune ukuthi uthole usizo lwezokwelapha ukushaya i-bloat.
Qiniseka ukuthi lena yinkinga evamile kakhulu. Nakuba kungenzeka ukuthi ihlobene nokuthatha umoya omningi nokwenza izinqumo ezithile zokudla, njengeziphuzo ze-carbonated noma ukudla okubangelwa igesi njengebhontshisi noma ama-cruciferous veggies, kuvame ukuvela ngenxa yokuvuthwa kokudla okungahambisani nomzimba emathunjini amancane. Nakhu okunye kwisayensi ngemuva kokubhuqa nokuthi yini ongayenza ukuyeka noma ukuyivimbela.
Ukudla kweGesi-Ukukhiqiza
Njengoba kushiwo ngenhla, ukudla okuthile kuqukethe izinto ezingagciniwe kahle. Lokhu kusho ukuthi izingxenye zabo azifakwanga egazini ngesikhathi sokugaya. Ngakho-ke lezi zakhi zitholakalayo ukuze zivuthwe ngamabhaktheriya emathunjini emathunjini, okwenza igesi likamathumbu futhi libhubhe. Lokhu ukuvutshelwa empeleni kungcono empilweni yethu, kodwa kungaba yinkinga uma kuningi okwenzekayo.
Izinhlobo ezilandelayo ze-carbohydrate ingaba inkinga kwabanye abantu:
- I-Lactose
- Fructose
- I-Raffinose (etholakala eminye imifino)
- I-Sorbitol (etholakala kwezinye izithelo kanye neminye imikhiqizo engenashukela)
- Ama-FODMAP (ama-carbohydrate angenayo kalula angakwazi ukufaka izimpawu kubantu abane- syndrome eyathukuthela (IBS) .
Ukudla okuningi okungenzeka ukuthi kubangele igesi kunempilo, njengemifino nezithelo. Ungazi kanjani ukuthi lokhu kudla kuyinkinga kuwe? Ungase uzame ukudla kokuqeda isikhathi esifushane, kulandelwe ukubuyiswa kabusha ukuze ubone ukuthi izimpawu zakho zibuya.
Ngenxa yokuthi lokhu kudla kukuhle kuwe, kubalulekile ukuwadla njalo, kodwa ungase ufune ukuwaqa noma ukuwinciphisa ngezinsuku ukuthi i-gas eyengeziwe noma ebanjwe ingabangela inkinga enkulu (njengengxoxo yomsebenzi noma usuku lokuqala!). Kulezo zikhathi, ungase ufune ukukhetha ukudla okungenakukunikeza igesi , njengokudla okunamaprotheni amaningi.
Ukukhukhulwa kwamabhaktheriya amancinci amancane
Emuva endabeni yamabhaktheriya emathumbu ashaya ukudla kwethu, kukhona into enjengokuthile okuningi kakhulu. Kuyadingeka kakhulu futhi kubalulekile empilweni ukuba ne-bacteria amaningi ekoloni, kodwa akuyona into evamile noma eyadingeka ukuba lawo mabhaktheriya ahlala emathunjini amancane. Lokhu kuthiwa yi-overgrowth encane yokugoma emathunjini, noma i-SIBO. Lapho lezi zinhlamvu zakha ikamu emathunjini amancane-lapho sibheka khona izakhi ezivela ekudleni- ziqala ukudla ukudla okudlayo, hhayi nje ukweba izakhi zomzimba kodwa futhi ziveza izimpawu ezifana nokubhubhisa nokugodla, ukugubha nokugquma , ngisho nokuhlanza nokuhuda.
Zonke izinto zokukhiqiza igesi esilayidi esedlule zenza izimpawu ze-SIBO zibi nakakhulu. Uma ungalokothi udle ukudla okunjengezithelo, ubisi, ubhontshisi, noma i-broccoli, okungaba yisisindo sokuthi umathumbu wakho omncane une-overgrowth ye-bacterial. I-carbohydrate enokuvutha kalula ingaba iqembu elidliwayo kakhulu lokudla ne-SIBO, futhi futhi, lezi zibizwa ngokuthi yi- FODMAPs .
Uma usola ukuthi ungaba ne-SIBO, cela udokotela wakho wesisu ngokuthatha ukuhlolwa kokuphefumula kwe- SIBO, lapho ufaka khona isobho likashukela bese uphonsa esikhwameni ukuze uhlole ukutholakala kwamagesi athile akhishwe amabhaktheriya e-SIBO. Ukuba khona kwalezi gesi ngamanani aphezulu kuqinisekisa ukuxilongwa kwe-SIBO. Ngenhlanhla, i-SIBO iyacwaningwa kakhulu namuhla ukuthi inqume indlela engcono yokuyiphatha ngayo, yize kunezinhlobo eziningi zokwelapha ezikhona kakade, njenge-antibiotic ebizwa ngokuthi i-rifaximin (igama legama le-Xifaxan) elihlala endaweni yangaphakathi emathunjini amancane, Ukudla kwe-FODMAP noma ukudla okunomsoco we-carbohydrate (SCD), eyenzelwe ukunciphisa ukunikezwa kokudla kuma-bacteria.
Ukuze uthole olunye ulwazi mayelana neSIBO, vakashela ku-www.siboinfo.com, iwebhusayithi kaDkt. Allison Siebecker, omunye wabacwaningi be-SIBO abaphayona.
Ukufakwa emoyeni noma ukudla ngokushesha
Omunye umthelela wegesi emathunjini ugwinya umoya. Thatha isikhashana ucabange ngeminye yemikhuba yakho. Ingabe ujwayele ukudla noma ukuphuza ngokushesha? Ingabe uhlafuna i-gum noma uphuza njalo ngama-candi? Uyaphuza yini iziphuzo eziningi ze-carbonated? Ingabe uyibhema (ugwayi, ugwayi, amapayipi)? Yonke le mikhuba ingabangela ukuba uthathe umoya owandayo endaweni yakho yokugaya. Omunye wokugcina ongakwazi ukunikela ngokweqile igesi lomzimba ngamathumbu amazinyo angalungile.
Izinkampani Zokuzinakekela
Ukunciphisa i-gas nokuvimbela akukhona nje ngokushintsha lokho okudlayo. Ngezinye izikhathi udinga ukwenza ezinye izinguquko zokuziphatha ezilula. Nazi ezinye izinto ongazama ngazo:
- Sebenzisa ukushisa. I-pad yokushisa noma ibhodlela lamanzi ashisayo kungasiza ukuphumula imisipha enesibopho sokunyakaza emathunjini akho amakhulu. Lokhu kungasiza ukuhambisa noma yikuphi igesi evinjelwe ngaphandle kwesistimu yakho.
- Yifake indebe elishisayo yamanzi lemon ekuseni uma usukuma. I-liquid evuthayo ingasiza ekuvuseleleni i-peristalsis, izinhlangothi ezibhekene nokuqedwa. Ukuqedwa okuvamile kubalulekile, njengoba ukuqothulwa kungabangela igesi nokuqhakaziza.
- Ungasebenzisa futhi i- laxative ukuze uthole izinto ezihambayo . (Uma ubhekwa ukudliwa okungapheli, kufanele ulethe lokhu kudokotela wakho.)
- Hambisa umzimba wakho. Ukuhamba noma ezinye izinto ezilula ze-yoga kungasiza ekunciphiseni igesi eliboshwe. Ukwehlisa umoya emoyeni kwenzelwe ukusiza ukukhululwa kwegesi.
- Sip itiye elithile. Ithiyi le-Fennel, ikakhulukazi, linalo idumela lokunciphisa igesi nokubhuqa.
Izixazululo ezingaphezulu kwe-Counter
Isidakamizwa sakho sizokunikeza izindlela ezihlukahlukene zokwelapha ezenzelwe ukunciphisa igesi nokuqeda. Imikhiqizo ye-simethicone, njengeGesi-X, ingaletha ukukhululeka okusheshayo, nakuba kungase kungasebenzi kuwo wonke umuntu.
Uma uthola ukuthi i-gas yakho ne-bloating kubi nakakhulu ngemva kokudla ubhontshisi noma imifino ethile, ungathola ukuthi iBeano ingaba usizo.
Uma une-lactose engavumiyo, i-lactase eyengezelayo, njenge-Lactaid, ingakusiza ukuba ujabulele inani elincane lemikhiqizo yobisi ngaphandle kokubona izimpawu zokucindezeleka ngokweqile noma ezinye izicindezelo zesisu.
Ama-probiotics angamaphilisi angasiza ekunakekeleni imbangela eyimbangela yokugxuma kwakho ngokweqile ngokukhuthaza ibhalansi elungile lama- bacteria akho asegulini .
> Imithombo:
> I-International Foundation yezinkinga zokusebenza kwamathumbu. I-Gas ne-Bloating. Juni 2016
> I-Mayo Clinic. Izinhlungu zegesi negesi. Ukuqhaqhaza, igesi lomathumbu, nokubhubhisa: Amathiphu okunciphisa. Juni 2017
> www.siboinfo.com.