Igesi lomoya emoyeni wakho wokugaya. Kuyinto evamile, kodwa ukuba negesi eningi kungase kube namahloni lapho kukhishwa i-burping noma igesi elidlulayo njenge-flatulence. Igesi lingabangelwa ukudla ngokusheshisa kakhulu futhi kugwinya umoya, ukuhlafuna igamu noma ukusondla on candy kanzima. Noma kungenziwa ukhiqizwa uma amabhaktheriya anobungane ahlala emathunjini akho amakhulu aphuza ushukela kanye nama-starche avela kokunye kokudla oyidlayo.
Ama-bacterium akha i-gas njenge-product.
Ukudla okune-carbohydrate kunomthelela ekwenzeni igesi, kepha ukudla okuqukethe kakhulu amafutha namaprotheni akwenzi. Lokhu akusho ukuthi ama-carbs awonakele kuwe-empeleni, ukudla okuningi okunempilo kubangelwa igesi ngoba yizinto zokudla eziphezulu fiber.
Esikhathini esiningi, ukuba negesi elincane alifaneleki njengenkinga yezokwelapha, ngakho akudingeki ushintshe ukudla kwakho. Kodwa, uma unesifo sezokwelapha ezifana nesifo se-Celiac, ukubekezeleleka kwe-lactose noma uma izimpawu zakho zinzima, kuzodingeka ugweme ukudla okubangela inkinga.
Ukudla Okungaholela Egesi
Uma ungeze izithelo nemifino ekudleni kwakho, ungase ubone ukukhiqizwa kwegesi ngaphezulu. Akubonakali kulungile kusukela empeleni ukwenza ngcono ukudla kwakho. Kodwa, yiba nesibindi - akuzona zonke izitshalo zokutshala ezidala igesi kuwo wonke umuntu. Ngesilingo esincane nephutha, ungakwazi ukunquma ukuthi yikuphi ukudla okuwukuthi, okubalwa:
- Amabhontshisi afana ne-navy bean, ama-chickpeas, ubhontshisi be-pinto namabhontshisi amhlophe
- I-Asparagus, i-broccoli, amahlumela aseBrussels, iklabishi, anyanisi namakhowe
- Ama-apula, amaperesi, namapheya
- Amazambane, ummbila, i-pasta kanye nokolweni nanoma yikuphi ukudla okwenziwa nalezi zithako
- Iziphuzo ezithambile ze-Sugary, ne-apula juice
- Iziphuzo ezidakayo ezifana ne-soda kanye nobhiya
- Imikhiqizo yobisi efana nobisi, ukhilimu, ne-ayisikhilimu
- Ukuphuza utshwala obufana no-sorbitol, i-mannitol, ne-xylitol
Ukuvimbela igesi elingeziwe
Wonke umuntu uveza igesi njalo nsuku zonke, kodwa ukukhiqiza ngokweqile kungaholela ekuqhumeni - okungenakukhathazeka kakhulu.
Ukulandelela ukudla okudlayo ukuze ubone ukuthi ungathola yini ukuxhumana phakathi kokudla okunye kanye nokukhiqizwa kwegesi (sebenzisa idayari yokudla ). Kumele futhi ukhulume nomhlinzeki wakho wezempilo, ikakhulukazi uma unezinye izinkinga zezempilo noma izimpawu zokugaya ukudla. Angenza izivivinyo ezithile ukuze akhiphe noma yiziphi izinkinga ezinkulu zezempilo.
Izinsiza zokugaya eziqukethe ama-enzymes okugaya atholakale kwifomu ephezulu. Ama-enzyme asiza ukudiliza ama-carbohydrate, anganciphisa ukukhiqizwa kwegesi. Uma igesi yakho ingenxa yokungabeki kwe-lactose, ungathatha imikhiqizo equkethe i-lactase, i-enzyme egaxa ushukela lobisi.
Ama-probiotics angase futhi asize futhi atholakale ekudleni okufana ne-yogurt ne-sauerkraut, noma angathathwa njengezithako zokudla.
Ukudla okuphansi kwe-FODMAP ne-Irritable Bowel Syndrome
I-FODMAP ifushane ku-Fermentable Oligo-, Di- ne-Mono-saccharides, ne-Polyols. Ukudla okuningi kulolo hlu oludala igesi kuphezulu kulezi zinhlobo zezitshukela noshukela ophuza. Ukunciphisa ukusetshenziswa kokudla okuphezulu kwe-FODMAP kungasiza ukunciphisa ukukhiqizwa kwegesi uma unayo i-IBS.
Imithombo:
I-Gastroenterology ne-Hepatology. "I-Low FODMAP Diet Yokunakekelwa Kwe-Irritable Bowel Syndrome nezinye Izinkinga Zomzimba." http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736783/.
UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. I-National Digestive Clearinghouse Information Clearinghouse (NDDIC). "Igesi ku-Tract Digestive Tract." http://digestive.niddk.nih.gov/ddiseases/pubs/gas.