Amabhontshisi abe nedumela lokuba "isithelo somculo," kodwa kunezinye izinto eziningi zokudla okungase zibe nomthelela ekunciphiseni kwamathumbu emathunjini, ukuqhaqhabalaza nokulala . Uma igesi isibe yinkinga kuwe, ukwazi ngalezi zokudla gassy kungakusiza wenze ukukhetha okungcono kokudla.
Yini Eyenza Ukudla Gassy?
Ngokuvamile, ukudla okungukuthi gassy yilawo aqukethe ushukela (i-fructose, i-lactose, i-raffinose ne-sorbitol) kanye / noma i-fibre ehlanganisiwe. Lezi zinto azitholakali ezingeni lesisu futhi ngaleyo ndlela zenzele emathunjini akho lapho amabhaktheriya ewahlupha khona. Umphumela wokuphela kwalokhu kuphazamiseka ukukhishwa kwegesi.
Imifino Yokushisa Nokushisa
Imifino ye-Gassy
Imifino elandelayo yilabo abangase bakunike gas ngenxa yokuthi iqukethe i-raffinose noshukela kanye / noma i-fructose. Khumbula lezi zitshalo empeleni zinhle kakhulu kuwe, ngakho nje zigweme kuzo lezo zikhathi uma kudingeka ngokuphelele ukuthi ungabi negesi.
- Ama-artichokes
- I-asparagus
- I-broccoli
- Amahlumela aseBrussel
- Iklabishi
- Ukholifulawa
- I-Celery
- Anyanisi
- I-Peas
- Ubhatata
Izitshalo ezishisayo
- Ubhontshisi obhakiwe
- Ubhontshisi omnyama
- Ama-peas anamehlo amnyama
- Ubhontshisi be-Butter
- Ubhontshisi beCannelinni (ezimhlophe)
- Izinyosi zezinso
- Ubhontshisi bukaLima
- Amabhontshisi e-Navy
Izithelo zokushisa
Izithelo ezilandelayo zinomlando wokukhiqizwa kwegesi njengoba ziqukethe i-fructose, i-sorbitol kanye / noma i-fiber ehlanganisiwe. Nakulokhu, lezi zithelo zinhle kuwe, ngakho zama ukuzondla ngezinsuku uma kulungile uma uhamba kancane kunokujwayelekile.
Gassy Izithelo
- Ama-apula
- Ama-apricot
- i-Mango
- Ama-oranges
- Amapayipi
- Amapheya
- I-Plums
- Ikhabe
Izithelo ezimile
- Ama-apricot
- Ukuphrinta
- Ukudla
Imikhiqizo yobisi ye-Gassiest
Ngisho noma ungakaze utholakale ukuthi unezinkinga ze- lactose , ungathola ukuthi ukudla imikhiqizo yobisi kubangelwa igesi engadingeki. Njengoba imizimba yethu ikhula, sivame ukhiqiza ubuncane be-enzyme lactase okudingekayo ekugayeni i-lactose (ushukela olutholakala ebisi neminye imikhiqizo yobisi), ngakho-ke ukugaya okubangelwa ukudla kwebele kungase kube yinkinga. Nazi ezinye imikhiqizo yobisi ukweqa ukuze ugweme ukuba negesi:
- I-Buttermilk
- I-Cream ushizi
- I-cream eluhlaza
- Ukhilimu oyiqhwa
- Ubisi
- Ukudla okusetshenzisiwe okuqukethe imikhiqizo yobisi
- Ricotta
Zonke okusanhlamvu
Nakuba okusanhlamvu konke kuqukethe amavithamini abusizo futhi kuyimithombo ye-fiber yokudla, okuqukethwe kwe-fibre ehlanganisiwe yabanye, kanye nokutholakala kwe-raffinose, uhlobo lweshukela, kungadala igesi emathunjini. Nakhu okumele ugweme uma ungafuni ukuzwa ukungafuneki okungafunwa.
- Ibhali
- Imbewu ye-Flax
- Rye
- Ngokolweni
Iziphuzo ezishisayo
Iziphuzo ezilandelayo zingaqukatha i-fructose, i-sorbitol, noma i-carbonation, konke okungabangela igesi lomathumbu:
- Ubhiya
- Izithelo zamanzi
- Soda (okuvamile nokudla)
Ukudla Okushukela Okushukela
Ngezinye izikhathi into esinika igesi yiyona into esingayitholanga. Abantu abaningi abazi ukuthi umkhiqizi omkhulu wegesi ungumuthi ongenawo ushukela.
Imikhiqizo eminingi yokudla engenalo ushukela iqukethe i-sorbitol, engafakwa yi-gutter amabhaktheriya, okwenza igesi engadingeki. Funda amalebula ngokucophelela uma uthenga amazinyo angenashukela, amasi candy, kanye nokudla okudlayo ukuze uqinisekise ukuthi ayinalo i-sorbitol.
Izinkinga Zasendulo Negesi?
Ukugwema ukudla akuyona nje indlela yokunciphisa igesi lomathumbu. Kukhona izinketho eziningi zokwelashwa ezingaphezu kwamakhompiyutha okusiza umzimba wakho ukugaya ushukela ophusayo ukuze udle lezi zokudla gassy ngaphandle kokuba nenkinga yegesi.
Uzobona ukuthi okuningi kokudla ohlwini olungenhla yilokho okukuhle kakhulu kuwe. Okusho ukuthi, banikeza inzuzo ebalulekile yokudla okunomsoco. Ngakho-ke, kubalulekile ukukhomba ngokunembile ukuthi yikuphi ukudla okuyiyona inkinga yomzimba wakho, kunokuba uzibeke ngokungadingekile ekudleni okunomkhawulo. Ukusetshenziswa kwedayari yokudla kuzokusiza ukuthi ufeze lokhu. Uma usubonile ukukhathazeka kwezinkinga, zama ukuhlola ukuthi umzimba wakho ungakubekezelela yini ukudla okuncane, ukuze ukwazi ukuzuza ezakhiweni zayo zokudla okunomsoco.
Ungase futhi ufune ukukhuluma nodokotela wakho mayelana nokuhamba ngokudla okuphansi kwe-FODMAP. Lokhu kudla kwaklanyelwe njengendlela yokwelashwa yokudliwa yisifo sofuba esiswini (IBS). Ifuna ukuvinjelwa kwesikhathi esifushane kwamaFODMAP , ama-carbohydrate atholakala ukuthi anginokudla okuvamile okutholwe ukuthi kunomthelela ezimpawu ze-IBS, kufaka phakathi kwegesi nokubhula. Ngemuva kwesigaba sokuvinjelwa (noma sokuqeda), uzoqala kancane ukwethula ukudla okuphezulu kwe-FODMAP emuva kokudla kwakho ukuthola ukuthi yikuphi uhlobo lwe-FODMAP olusenkinga kuwe.
Ezinye Izimbangela Zegesi Lesisu
Kubalulekile ukukhumbula ukuthi ukudla akuyona imbangela kuphela yegesi emathunjini . Imikhuba elandelayo ingabangela umoya ukuba ugwinyezwe okungabangela ukugwedla, ukuqhaqhabalaza nokugqwala ngokweqile:
- Ushingamu
- Yidla ngokushesha kakhulu
- Ukuphuza utshwala obuthiwe
- Ukuphumelela kuma-candies kanzima
- Amazinyo angavumelani kahle.
- Ukubhema
Imithombo:
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Ukuphumelela kokudla okuphansi kwe-FODMAP ekwelapheni isifo sofuba esiyingozi: ubufakazi obusesikhathini." I-Gastroenterology yezokwelapha kanye neyokuhlola 2016; 9: 131-42.
I-National Digestive Clearinghouse Information Clearinghouse (NDDIC) Igesi ku-Tract Digestive Tract.