Amathiphu okunciphisa ukwehlisa ngokweqile
Ukubhekana negesi ngokweqile nokubhubhisa kungonakalisa usuku oluhle kakhulu. Ngenhlanhla, kunezinguquko ezithile ongayenza mayelana nokuthi ungadla kanjani nokuthi yini oyidlayo ezosiza ekuvimbeleni izimpawu ezingadingeki.
Wonke umuntu udlula igesi, izikhathi ezingu-13 kuya kwezingu-21 ngosuku zibhekwa njengokujwayelekile. Kodwa ungase ube negesi ngokweqile futhi uvimbele uma unemikhuba eyenza ugxume umoya kaningi, njengoba umoya kufanele ufike njengomgqomo noma uphume i-anus yakho njenge-flatulence.
Kukhona nokudla okudume kakhulu ngokukhiqiza igesi ngaphezulu kubantu abaningi, futhi abanye abantu bazwela kakhulu izinhlobo ezithile zokudla.
Amathiphu okuvimbela igesi nokuvimbela
Ukuze unciphise inani legesi ohlangabezana nalo, landela le mihlahlandlela kanye nokusikisela. Uma unganciphisa inani lomoya ogwinya futhi uyazi ukuthi yikuphi ukudla okwenza igesi igcine, ungase ube neziqephu ezimbalwa ze-flatulence ne-burping.
1. Yidla kancane kancane
Esinye sezimbangela ezinkulu zegesi kwisistimu yakho yokugaya igxiliswe emoyeni. Uma uthatha isikhathi sokudla nokuphuza ngendlela encane, elawulwayo, unciphisa ukudla kwakho emoyeni. Ngamanye amazwi, lalela lokho umama wakho akutshele khona futhi ungadli ukudla kwakho! Uma unamazinyo omzimba, ukulingana okuncane kungabangela ukugwinya umoya uma udla.
2. Ungadli i-Gum noma u-Suck ku-Candy Hard
Ukuhlafuna i-gum kungakusiza ukuba uqhube umoya wokugwinya, uholele ekwenzeni igesi ngokweqile. Ukuphumelela ngama-candi kanzima kufanele kugwenywe ngenxa yesizathu esifanayo.
3. Ungabhema
Ukubhema kuwumthombo omkhulu womoya ogwinya. Ngaphandle kwayo yonke eminye imiphumela emibi yezempilo yokubhema, cishe uzophetha ugesi nokudlula kaningi.
4. Gwema Ukuphuza I-Carbonated
I-carbon dioxide engene ngaphakathi kweziphuzo eziphathekayo ihambisa igesi elingadingekile ohlelweni lwakho lokugaya.
Gwema lezi uma unesisindo esiningi ngokweqile.
5. Gwema ukudla okudla okuqukethe i-Sorbitol, i-Mannitol ne-Xylitol
Ukudla okunye okudliwayo kunomthelela we-sugar sorbitol, i-mannitol, noma i-xylitol. I-gas emathunjini ingakhula uma lezi zinzwa zisetshenziswa ngamagciwane omzimba. Funda ilebula ukuze uqiniseke.
6. Khetha Ukudla Kwakho Ngokuhlakanipha
Ukudla okunye kunedumela lokubamba iqhaza. Iqukethe izinto ezingahle zigaywe futhi ngaleyo ndlela zitholakalayo amabhaktheriya emathumbu ukuze asebenze, enegesi njengomkhiqizo. Funda ukuthi yikuphi ukudla okufaka isandla ekudambiseni futhi okungukuthi ukudla okungekho amathuba okuvusa igesi .
Ukudla okubangelwa igesi kubandakanya ubhontshisi, umquba, ama-artichokes, i-asparagus, i-broccoli, amahlumela aseBrussels, i-cauliflower, iklabishi, amakhowe, anyanisi, ama-apula, amapayipi, amapayipi, i-apula, ukolweni wonke, ushizi, i-ayisikhilimu, i-yogurt, ubisi, iziphuzo zezithelo , futhi uphuze ngesiraphu ephezulu ye-fructose.
Abacwaningi baye bahlola ngokuhlelekile iqembu lokudla elibonakala lidala igesi elidlulele kwabanye abantu. Lezi ziyaziwa ngokuthi yi- FODMAPs futhi ziqukethe izinto ezinokuvuthayo ezinenkinga kwabanye abantu. Lokhu kuyindawo ekhulayo kubantu abanenkinga engapheli ngegesi elidakayo kanye nesifo esiyinkimbinkimbi yesisu.
> Imithombo:
> I-Agrawal A, Whorwell P. Isihloko sokubukeza: ukuvimbela kwesisu nokuhlukumeza kokuphazamiseka kwesisu - i-epidemiology nokuhlola izindlela ezikhona. I-Pharmaceutical & Pharmaceuticals Eyayimfuneko 2008 27: 2-10.
> Igesi ku-Tract Digestive. I-National Institute of Diabetes kanye ne-Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract.
> Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Ukusebenza kokudla okuphansi kwe-FODMAP ekwelapheni isifo sofuba esilula: ubufakazi obusesikhathini. Gastroenterology yezokwelapha kanye nokuhlola 2016; 9: 131-42.