Uma i-Gas ne-bloating kuyizinkinga kuwe, Ukubuka Ukudla Kwakho Kuyisiqalo Esihle
Igesi liyiqiniso lokuphila - wonke umuntu unegesi ! Eqinisweni, abaningi bethu bacabanga ukuthi sinokuningi kunalokho okufanele sikwenze. Empeleni, iningi labantu alikho igesi izikhathi ezingu-14 ngosuku inani elilodwa lika-1 kuya kwezingu-3 zamagesi. Nakuba igesi ejwayelekile kuwo wonke umuntu, ungenza izinto ezithile ukunciphisa inani legesi onalo usuku ngalunye. Ezinye zezinto ongazenza ukuze unciphise igesi kubandakanya ukwenza izinguquko ekudleni kwakho nokugwema ukuziphatha okuthile uma udla.
Yini Ebangela Igesi?
Igesi iyindlela evamile yokugaya ukudla - ngeke ukwazi ukuyeka ukushisa igesi ngokuphelele. Uma ukudla kuphuka emgqeni wokugaya, awuphuli ngokuphelele. Kukhona ama-byproducts. Futhi enye yalezi zakhiwa yigesi yamathumbu. Uma ucabanga ngakho, lokhu kuyinto enhle: ukushisa igesi kusho ukuthi umzila wakho wokugaya wenza lokho okumele ukwenze, okususa izakhi ezivela ekudleni okudlayo.
Gassy Foods
Ukunciphisa ukudla "kokudla kwe-gassy" ekudleni kungasiza. Wonke umuntu uphendukela ekudleni ngokuhlukile, kepha ukudla okuvame ukubangela igesi yilokhu:
- I-asparagus
- I-broccoli
- Amahlumela aseBrussels
- Iklabishi
- Ukholifulawa
- Ukolweni
- I-Fructose (etholakala emthini wesihlahla, amajikijolo namakhabe)
- Amazambane
- Ngokolweni
Ubisi
I-milk ingabangela igesi uma une-lactose engavumiyo . Ukudla nokuphuza imikhiqizo yobisi embalwa (ubisi, ushizi, yogurt) kungasiza. Qaphela imithombo efihliwe yobisi, futhi ufunde amalebula okudla ngokucophelela ukuze ubone ukuthi ubisi luyisithako.
Iziphakamiso zeShukela
Yebo, lezo "zokudla okunamafutha" noma "okuncishisiwe-khalori" ziqukethe ingozi efihlekile ye-gassy ngesimo somshukela esikhundleni. Lezi zithasiselo zokudla ziyazi ukuthi ziyinkimbinkimbi kanzima endleleni yokugaya futhi zifaka:
- I-Sorbitol
- I-Mannitol
- Xylitol
I-Carbonation
Iziphuzo eziphathekayo zingaba yimbangela yangempela yokubangela igesi.
Ngisho namanzi asebhodleleni kungenzeka manje aqukethe i-carbonation. Ukuphuza utshwala obumnyama obuphuza nsuku zonke ukuqeda lokhu njengomthombo wegesi.
Ezinye Izindlela Zokungena Kwegesi
Ushingamu. Isenzo sokufuna i-chewing gum singangenisa igesi endaweni yokugaya. Uma unamafutha we-gum, ukunciphisa lo mkhuba kungasiza ukunciphisa igesi.
Ukubhema. Sonke siyazi ukuthi ukubhema akuyona into engcono kakhulu yokuphila ngendlela enempilo. Ingafaka futhi igesi endaweni yokugaya. Ukuyeka ukubhema kunezinhlobonhlobo zezinzuzo zezempilo, futhi kunganciphisa inani lemali onayo.
Ukuphuza ngemifino. Sonke siyiphuza ngotshani lapho siphumela khona, ngoba ngubani ofuna ukubeka umlomo wabo ingilazi? Noma kunjalo, ukuphuza izidakamizwa kungakusiza ukuba uthathe igesi ngaphezulu, futhi kubangele ukubheja.
Ukuphumelela nge-candy. I-mint ngemuva kokudla, noma u-candy njengokwelashwa noma ukugcina umlomo wakho umatasa ngenkathi ukudlala noma ngenkathi uyeka ukubhema nakho kungabangela igesi. Kungenzeka kube ukuhweba: umoya omubi noma igesi? Kodwa okungenani ungase uthande ukunciphisa, noma ukusika emuva ngalezo zikhathi lapho unesimo segesi ngesinye isizathu.
Imithombo:
I-Larson J. "Abathandekayo Bezitshalo Neziciko." Buza uDietitian. 2012. 25 Nov 2015.
Izikhungo zezempilo zikazwelonke. "Igesi ku-Tract Digestive Tract." I-National Institute of Diabetes ne-Digestive and Kidney Diseases 02 Jan 2013. 25 Nov 2015.