Kunezimo ezithile ezibaluleke kakhulu lapho okugcina okudingayo ukuthi ubhekane nayo yi-gesi emathunjini ngokweqile. Ngenhlanhla, kunezindlela zokudla ezingenakudala ukudala igesi. Ungaphendukela kulawa uma udinga ukuzizwa uqiniseka ukuthi awusoze wahlazeka yi-flatulence .
Okwenza Abanye Ukudla Kubangelwa Igesi
Njengomthetho ojwayelekile wesithupha, ukudla okune-gassy yilokho okuqukethe izinhlobo ezithile ze-carbohydrates, i-fiber e-soluble, noma kokubili. Lezi zinto azitholakali ngokuphelele emathunjini amancane futhi zenze indlela yazo phansi emathunjini amakhulu lapho ahlelwe khona ngamanzi amagciwane . Umkhiqizo owenziwe ngale nqubo igesi.
Ukuze ugweme igesi, zama ukudla ukudla okuphambene nalokho. Lezi ezinye zokudla ngeke ziphulwe ngamabhaktheya emathumbu ukuze uvikeleke.
Kubalulekile ukwazi ukuthi amanye amagesi emathumbu ajwayelekile nokuthi ukudla okunengi kwe-gassy kukuhle kuwe. Zama ukunciphisa ukudla kwakho ekudleni okungeyona-gassy kuphela lapho kubaluleke kakhulu ukuthi uhlale ungenazigesi.
Amaprotheni Wezilwane Awuyi-Gassy
Imizimba yethu ijwayele ukugaya amaprotheni. Imithombo yamaprotheni ezivela ezilwaneni aziqukethe ama-carbohydrates angase agcwaliswe yilolo bhaktheriya olunamanzi oluthile. Ngenxa yalokhu, ukhetha ukudla noma yikuphi kwalokhu kokudla ukubheja okuphephile uma ufuna ukugwema igesi eliphoqa noma ukubhujiswa okungenakukhathazeka.
Ama-glazes kanye ne-gravy ingaqukatha ushukela owengeziwe, u-garlic, noma anyanisi, konke okungaveza igesi, ngakho-ke qiniseka ukuthi udla lezi zinto ngokucacile:
- Inkomo
- Inyama yenkukhu
- Amaqanda
- Inhlanzi
- igalikuni
Uma ukhetha ukungadli imikhiqizo yezilwane, kunokunye ukudla okunye okumele ujabulele.
Layisha Imifino Engekho Gassy
Kunezinhlobo zemifino ephansi ngokwanele emanzini-carbohydrate ngakho-ke angeke abambe iqhaza ekuvutsheni kwamathumbu emathunjini.
Konke lokhu kuhle kuwe, ngakho-ke ukhululeke ukuwafaka phezu kweplate yakho. Ungase ucabange nokwenza isaladi elula kuzo futhi uwenze lokho kube isidlo sakho esikhulu.
- I-Bell pepper
- Bok choy
- Ikhukhamba
- Fennel
- Imifino, njenge-kale noma isipinashi
- Obhontshisi abaluhlaza okotshani
- Ulethisi
- Isipinashi
- Utamatisi
- Zucchini
Izithelo ze-Non Gassy ezinamanani amancane
Uzothola ukuthi izithelo eziningana zinedumela lokukhiqiza igesi elincane. Nokho, kuwumqondo omuhle ukuwadla ngokulinganisela.
Kukhona umkhawulo wendlela umzimba oncike ngayo izithelo ze-carbohydrate umzimba ongawuthola nganoma yisiphi isikhathi esithile. Izithelo ezithandayo-ngisho nalezi zinketho ezingezansi-ziphakamisa amathuba akho ahlangabezana negesi engadingeki kulezi zithelo:
- Ama-blueberries
- Ikhathalophu
- Clementine
- Amagilebhisi
- I-Honeydew
- ikiwi
- Uphayinaphu
- Ama-Raspberries
- Ama-strawberries
Ukudla okuvutshiwe kuphelele
Ama-bacteria okutholakala ngokwemvelo ukudla okuvutshiwe njenge-yogurt kakade anakekele ama-carbohydrate emathunjini akho angase adingeke. Lokhu kukhulula amathumbu akho ukuba enze wonke umsebenzi, okwehlisa amathuba okugesi.
Njengenzuzo eyengeziwe, lawo mabhaktheriya afanayo nawo wonke umuntu impilo yakho yonke. Ngeke ukwazi ukungahambi kahle ngenye yalezi zikhethelo.
- Imifino enamanzi
- I-Kefir
- Kombucha
- I-yogurt (ngaphandle kokushukela okushukela)
I-Gasty Least Grains
Ungamangala uma uthola ukuthi kunezinhlobo ze-carbohydrate emikhiqizweni yekolweni engabangela igesi. Ngenxa yalokhu, izinketho ezilandelayo zikhethwa kangcono ngezikhathi lapho ungafuni nje ukubhekana negesi.
- Isinkwa esingenakuGluten
- Isinkwa selayisi
- Oats
- Ilayisi, emnyama noma emhlophe
- I-Quinoa
Izinketho ze-Non Gassy Snack
Kanye nemifino kanye nezithelo ezingekho gassy, kunezinye izinqumo ezinhle zokudla okulula ongazithokozela ngokuluma okusheshayo.
Phakathi kwazo kukhona amantongomane, kodwa akuwona wonke umuthi onokwethenjelwa. Zama ukunciphisa ama-macadamia, ama-pecans, nama-walnuts. Uzobe ukhululekile kakhulu uma ubhekene noshizi. Ngenxa yalokhu, bamba nge-cheddar, mozzarella, noma i-swiss.
Izwi elivela
Ngeshwa, njengoba ubona, uhlu oluphephile lokudla lukhawulelwe kancane. Lokhu kwenza kube ngaphansi kokuhleleka njengendlela yokudla yansuku zonke, ngakho-ke lezi ziphakamiso kufanele zisetshenziswe ngezikhathi ezithile lapho kubaluleke kakhulu ukungabi negesi.
Uma ujwayele ukubhekana negesi lwamathumbu nokugaya njalo, ungase ufune ukubuka ukudla okuphansi kwe-FODMAPs . Unokusekelwa kwesayensi ngokukhomba ukudla okufaka kulezi zinkinga ezithile.
> Imithombo:
> Gibson P, uMalusi S. Ukuphathwa kokudla okusekelwe ekudleni kokusebenza kwempawu zokusebenza kwamathumbu: Indlela ye-FODMAP. I-Journal ye-Gastroenterology ne-Hepatology. 2010; 25: 252-258.
> I-National Digestive Clearinghouse Information Clearinghouse (NDDIC) Igesi ku-Tract Digestive Tract. 2016.