Sɔntɛnde, mɔ afta yu dɔn it big it, yu bɛlɛ kin fil ful ɛn yu nɔ kin fil fayn, nɔto so? I tan lɛk se balyɔn de bɔl insay yu bɛlɛ. Fɔ sɔm, yu bɛlɛ kin ivin kɔmɔt bifo. Dis na wetin wi kin kɔl bloating. Nɔto ɔltɛm dis kin sho se yu gɛt siriɔs sik. Bɔku tɛm, wi kin kɔntrol am bay we wi mek smɔl chenj dɛn to di we aw wi de it ɛn drink. So lɛ wi si wetin de mek dis apin ɛn wetin wi go du fɔ am.
Aw fɔ avɔyd fɔ it pasmak?
Bɔku tɛm, tri men rizin dɛn de we kin mek pɔsin nɔ fil fayn. Lɛ wi tek tɛm luk wetin dɛn bi ɛn aw fɔ avɔyd dɛn.
1. Fɔ it pasmak
Dis na di rizin we kin apin mɔ . Imajin se yu de sheb yu rays na lanch, ɛn we yu si sɔntin we fayn, yu de sheb sɔm mɔ. We yu de it, yu de sheb sɔm mɔ. Pan ɔl we yu kin dɔn fil ful, yu kin dɔn it di las tin bikɔs yu want am. So, we yu de it lɛk dis, i nɔ go sɔprayz fɔ si se yu bɛlɛ nɔ de fil fayn. Di bɛst we fɔ sɔlv dis na fɔ ridyus di tin dɛn we yu de it. Bifo yu it bɔku tin wan tɛm, fɔ it smɔl smɔl bɔku tɛm insay di de na fayn sɔlv bak.
2. Fɔd dɛn we gɛt bɔku ɔyl ɛn fat
Wi lɛk fried potato, lentil, ɔ fried rays we wi kin it na nɛt, we gɛt bɔku fat . Dis fεt de tek lכng tεm fכ wi intestכn dεm fכ digεst pas di protin כ kabohaydret. Dis min se wi bɛlɛ kin fil ful fɔ lɔng tɛm. Fɔ avɔyd dis, tray fɔ ridyus di ɔyl ɛn fat we yu de it ɛvride.
3. Fɔ it kwik kwik wan
Fɔ it kwik we yu de wok na ɔfis ɔ fɔ du ɔda wok dɛn we yu fɔ du kwik kwik wan na big rizin bak fɔ dis. We wi it kwik, i kin tek lɛk 20 minit so fɔ mek di bren gɛt di sayn fɔ sho se wi bɛlɛ ful-ɔp. Bay da tɛm de, wi dɔn it mɔ pas aw wi fɔ it. Nɔto dat nɔmɔ, we wi it kwik, wi kin swɛla di briz bak wit di it. We dis briz kin trɔp na di bɛlɛ, i kin mek gas ɛn ful-ɔp di bɛlɛ. So , tek sɔm tɛm, chew fayn, ɛn praktis fɔ it wit kol at .
Wi fɔ ridyus di gas we de na di bɛlɛ?
Di sɛkɔn tin we kin mek pɔsin blo na gas we de na di intestinal. Na lɛk af pan di gas we de na wi dijestiv sistɛm de kɔmɔt frɔm di briz we wi de swɛla. di rεst na di baktri dεm we de na di intestinal dεm we de εp fכ digεst it. If dis gas nɔ kɔmɔt fayn, i kin gɛda na di insay, we kin mek pɔsin blo ɛn nɔ kin fil fayn.
If yu de gɛt gas ɔltɛm, tray fɔ avɔyd dɛn abit ya we de mek yu swɛla di briz:
- Drinking tru wan straw.
- Chewing gum we yu de it.
- Fɔ drink soda ɛn drink dɛn we gɛt kabon kwik kwik wan.
- Fɔ tear tin lɛk tɔfi ɛn lozenj we yu de ol dɛn na yu mɔt.
Sɔm pipul dɛn kin jɔs swɛla di briz we dɛn de wɔri ɔ we dɛn strɛs. If na so i bi fɔ yu, fɔ tray fɔ mek yu maynd kol tru tin dɛn lɛk fɔ du ɛksɛsayz fɔ blo kin rili ɛp yu.
Fɔd dɛn we kin mek yu fil ful
Sɔm it dɛn we at fɔ digest kin mek bak gɛt gas ɛn blo. Lɛ wi lan mɔ bɔt dis na di tebul we de dɔŋ ya.
| Di kayn it we dɛn kin it | Wetin mek dat de apin ɛn wetin fɔ du? |
|---|---|
| Bins ɛn lentil | Dɛn tin ya gɛt wan kayn shuga we dɛn kɔl oligosaccharides, we at fɔ dayjɛst. we di baktri dεm we de na di intestinal dεm de wok fכ digεst dεm, gas de kכmכt. Dis kin ridyus if yu sok dɛn fayn fayn wan bifo yu it. |
| Sɔm vɛjitebul ɛn frut dɛn | Tin dɛn lɛk kabij, kɔliflawa, Brussels sprouts, karɔt, ɛn plam gɛt shuga ɛn stach bak we kin mek yu gɛt gas. Pan ɔl we dɛn tin ya rili fayn fɔ di bɔdi, if yu nɔ fil fayn afta yu dɔn it dɛn, nɔ fɔ it dɛn. |
| Atifishal tin dɛn we dɛn kin yuz fɔ swit | Wi bɔdi nɔ kin ebul fɔ dayjɛst atifishal switin lɛk (Sorbitol) . Dɔn bak, sɔm pipul dɛn kin gɛt prɔblɛm fɔ digest wan kayn shuga we dɛn kɔl (Fructose), we dɛn kin ad pan bɔku swit it dɛn. Tek tɛm wit it dɛn we gɛt dɛn tin ya. |
| Milk ɛn tin dɛn we dɛn mek wit milk (Dairy) . | If i nɔ izi fɔ yu fɔ digest di shuga we de insay milk we dɛn kɔl laktɔs (Lactose intolerance), we yu drink milk kin mek yu fil ful. If na so i bi, yu kin tɔn to dairy prodakt dɛn we nɔ gɛt laktɔs. |
| Ɔl di grens dɛn | Di fayv we de insay dɛn it ya rili fayn fɔ di bɔdi. Bɔt fayv na kabɔhaydrɛt we nɔ de digest. If yu bigin it tin dɛn we gɛt bɔku fayv wantɛm wantɛm, yu bɛlɛ kin ful-ɔp wit gas. So, as yu de yus to dɛn it ya smɔl smɔl, yu fɔ drink bɔku wata . |
Ustɛm a fɔ go to dɔktɔ?
Na nɔmal tin fɔ fil ful wan wan tɛm ɛn natin nɔ de fɔ wɔri bɔt. Bɔt if yu gɛt dis prɔblɛm we de kɔntinyu, nɔ ignore am. I bɛtɛ fɔ mek yu go to dɔktɔ.
Sɔntɛnde, we pɔsin de blo ɔltɛm, dat kin bi sayn fɔ ɔda wɛlbɔdi prɔblɛm.
- di tin dεm we de ambɔg di bכdi na di dijestiv trakt: Tin dεm lεk כlsa כ skata na di bεlε כ sכmכl intestin kin mek di it nכ pas.
- di mכsul dεm na di dijestiv sistεm nכ de wok fayn: We di mכsul dεm we de push it fכ fכd wik, gas kin trכp εn fulכp di bεlε.
- Ɔda siriɔs tin dɛn: Na smɔl tɛm nɔmɔ, i kin bi sayn fɔ sɔntin lɛk ɔgan we dɔn big na di bɛlɛ ɔ kansa.
So, if yu gɛt ɔda sayn dɛn lɛk bɛlɛ pen, yu wet we yu de lɔs, ɔ we yu de chenj na yu stɔl wit we yu de blo, mek shɔ se yu tɛl yu dɔktɔ.
Wetin bak dɛn go ebul fɔ du?
If yu kɔntinyu fɔ gɛt dis prɔblɛm pan ɔl we yu de kɔntrol di tin dɛn we yu de it, sɔm ɔda we dɛn de fɔ sɔlv am.
Sɔm mɛrɛsin dɛn de we yu kin bay na famasi. fכ egzampl, pils dεm de we gεt wan εnzym we dεn kכl `(Alpha-D-galactosidase)` we de εp fכ brok dכn di shuga dεm we at fכ daygεst we de insay vεgεtebul εn nכt. Dɔn bak, mɛrɛsin dɛn we gɛt `(Simethicone)` kin gi rilif frɔm gas. Bɔt mɛmba se i go fayn fɔ aks yu dɔktɔ bifo yu yuz ɛni mɛrɛsin.
If yu na pɔsin we de smok, dis na fayn rizin bak fɔ lɛ yu lɛf fɔ smok. If yu smok, i kin mek yu gɛt bɔku prɔblɛm dɛn we yu de it, lɛk we yu at kin bɔn ɛn we yu blo.
Mɛsej we dɛn kin kɛr go na os
- Di men rizin we mek pɔsin de it pasmak na fɔ it mɔ pas aw i nid.
- Nɔ rɔsh we yu de it, it sloslo ɛn chew fayn.
- Limit it dɛn we gɛt bɔku ɔyl ɛn fat (fried it, kottu).
- Fɔ no ɛn kɔntrol di it dɛm we de mek yu gɛt gas (e.g., kabij, lentil).
- If yu it it dɛn we gɛt bɔku fayv, bigin smɔl ɛn drink bɔku wata wit am.
- If yu blo nɔ de kɔntinyu fɔ blo, ɔ if yu gɛt ɔda sayn dɛn lɛk we yu bɛlɛ de pen ɔ we yu de lɔs yu wet, .Nɔ west tɛm ɛn go to dɔktɔ.
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