Nakuba ngokuvamile esetshenziswa abalobi be-comedy ngokuhleka kalula, ngoba abantu abaningi akukho lutho oluhle ngokubhekana nokuphefumula kwegesi namathumbu. Okuhlangenwe nakho kokudlula igesi eliphakeme noma elimnandi ezindaweni ezihlala emphakathini kungaba yinto elulaza kakhulu. Ukuvinjelwa, ukuzwa kwekhanda lokukhulelwa kwesisu kungaholela ekuhluphekeni ngokomzimba okungahambi kahle ukulimaza.
Kungakhathaliseki ukuthi uthola igesi futhi uvimbela ngezikhathi ezithile noma ezingapheliyo, uzothola isiqiniseko sokuthi kunezinyathelo ongazithatha ukuze ulwe nalezi zimpawu eziphazamisayo zokugaya.
Funda ukuthi yini ebangela igesi lesisu
Kuyinto evamile futhi inempilo yegesi ukuba ibe khona kulo lonke uhlelo lwethu lokugaya. Kunezimbangela ezimbili eziyinhloko zamagesi emathunjini : umoya ogesiwe negesi okhiqizwa njengomkhiqizo we-digestion yokudla okuthile. Iningi lomoya eligwinya likhishwa ngokusebenzisa i-burping. Eminye iminyene ifakwe emathunjini amancane noma ihamba phakathi kwamathumbu ukuze ikhululwe nge-rectum. Igesi nayo ikhiqizwa amabhaktheriya emathumbu njengomkhiqizo ophazamisayo wokudla.
Yeka ukufaka umoya
Ukuze uqiniseke ukuthi awugodli umoya owedlula ngokweqile:
- Yidla kancane, ukuze ugweme ukugxilisa umoya njengoba ugcwalisa isisu sakho.
- Gwema ukuhlafuna i-gum ne-candy enzima.
- Uma kusebenza, qiniseka ukuthi amazinyo akho ahambisana kahle.
- Yeka ukubhema.
Thatha Ukubuka Okudlayo
Endleleni yezinto ezinjalo, eziningi zokudla okuthiwa i-gassy, ukudla okunomthelela omkhulu wokukhiqiza igesi lwamathumbu , ngokuvamile ukudla okuphethe izinzuzo eziningi zokudla okunomsoco. Ngakho-ke, kubalulekile ukukhomba ngokunembile ukudla okuvezwa yinkinga yakho kunokuba ukhiphe lonke iqembu lokudla, njengemifino, ngenxa yegama labo le-gassy.
Sebenzisa idayari yokudla futhi ugcine irekhodi ngokucophelela ngalokho okudlayo nokuthi ngabe ungenawo yini igesi ngemva kwalokho. Ungathola ukuthi umzimba wakho ungakwazi ukusingatha ukudla okuncane kokudla okuncane ngaphandle kwenkinga. Ngaphezu kwalokho, ungajabulela ukudla okungcono ukugcina igesi esikhundleni.
Abacwaningi abaye bafika ekudleni okuphansi kwe-FODMAP ye-IBS baye bahlela ngokucophelela ukudla okunye okungase kubangele ukuvuthwa kwegciwane. Kungase kungadingeki ukuthi ube ekudleni, kodwa ungase uzuze ngokukhetha ukudla okuphansi okungaphezulu kwe-FODMAP uma udinga ngempela ukungena gesi.
Buka Lokho Okuphuzayo
Kulula ukungazinaki iziphuzo zethu uma sizama ukuthola ukuthi yini ebeka amasistimu ethu. Iziphuzo ze-carbonated ezifana ne-soda neziphuzo eziqukethe utshwala zombili ziyakwazi ukwandisa igesi lomathumbu emathunjini nokufaka isandla ekunqandeni.
Zama umkhiqizo owedlule
Kunezinhlobonhlobo zemikhiqizo ye-over-the-counter (i-OTCs) eyenzelwe ukunciphisa igesi lomathumbu. Eminye yale mikhiqizo isebenza ngokuhlinzeka umzimba wakho nge- enzymes ethile yokugaya ukuze ikusize ukugaya ngokucophelela ama-carbohydrates, ngakho-ke ukunciphisa ukutholakala kwawo ukuze kuphulwe zibe yigesi ngamagciwane emathumbu.
Ungakhetha kanjani? Hlola idayari yakho yokudla! Uma unenkinga ngemikhiqizo yobisi, isengezo se-lactase singaba usizo. Uma unenkinga ngemifino nobhontshisi, imikhiqizo efana noBeano izokusiza ukuba ugaye ushukela kulawo okudla okubangela inkinga. Imikhiqizo equkethe i-simethicone ingasiza futhi ngegesi nokuqeda kodwa ayisebenzi kuwo wonke umuntu.
Zama ama-Probiotics
Ngokuvame ukubizwa ngokuthi "amabhaktheriya anobungane," ama-probiotics acatshangwa ukuthi asize ukudala ibhalansi elungile emathunjini akho, okusiza ukunciphisa ukuvuthwa ngokweqile kwamathambo ngakho-ke kungase kuphumelele ekunciphiseni igesi lomathumbu, ukuvuvukala nokugqithisa ngokweqile. Ama-probiotics angatholakala kwisiteji sakho sezidakamizwa, kodwa ezinye zazo eziphumelelayo zingadinga imithi.
Enye indlela yokwengeza ama-probiotics emathunjini akho ngukudla ukudla okuvutshiwe . Ukudla okunjalo kulungiselelwe ngendlela ekhuthaza ukukhula kwamabhaktheriya anobungane.
Uma Kusebenza, Phatha Ukuqokwa
Abantu ababhekene nokuqothulwa baningi amathuba okuzwa igesi lomzimba nokugwedla. Lokhu kungaba ngoba igesi iboshelwe ngemuva kwesilinganiso esiphezulu se-stool elondolozwe ezingxenyeni ezingezansi zekholoni yakho. I-flatulence ephakama ingahle ibe yinto ehlabayo ngenxa yokwenza indlela yayo eduze nesitembu esingadlulanga.
Uma ubhekene nokuqotshwa okungapheli, khuluma nodokotela wakho mayelana nokuthuthukisa uhlelo lokulashwa . Ungase ufune ukuhlola isilonda sokubuyisela ukuthumba .
Beka Izinto Ngombono
Uma unesipiliyoni esidabukisayo sokudlula igesi engadingeki ngenkathi kukhona abanye, khumbula ukuthi nakuba lokhu kuhlazisa akusilo ukuphela kwezwe. Wonke umuntu udlula igesi! Kuyasiza ukukhumbula ukuthi akekho ozokukwahlulela ngokusekelwe kulokho umzimba wakho owenzayo.
Vele uthi "ngithethelele" futhi uqhubeke nosuku lwakho. Ngokusingatha lesi simo ngomusa nangesithunzi, uyisibonelo esihle kulabo abakuzungezile uma isimo senzeke ngelinye ilanga (futhi kuzoba!)
> Imithombo:
> Igesi ku-Tract Digestive. I-National Institute of Diabetes kanye ne-Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract.