I pum chhungah a chang chuan i rilru a hah tak zet em? I pum chu a puak a, a tight ang maiin a awm a ni lawm ni? Mi \henkhat pum chu pawn lam atanga hmuh theih khawpin an pum a na a. Thil mak tak chu, a chang chuan ei tam loh pawhin hetiang hi a thleng thei. Hei hi a takah chuan mi tam takin an neih thin harsatna tlanglawn tak a ni. Chuvangin chanchin lawmawm tak chu a tam zawkah chuan hei hi natna khirh tak chhinchhiahna a ni lo. He harsatna hi kan ei leh in danah inthlak danglamna tenau te hmangin kan thunun thei a ni.
Engtin nge ei tam lutuk loh tur?
Tunah hian bloating thlentu lian ber pathum leh chutiang laka inven dan awlsam tak tak thenkhat han thlir ila.
1. Ei tam lutuk
Bloating awm chhan ber leh langsar ber chu ei tam lutuk hi a ni. Ngaihtuah teh, kût hun lai emaw, party-a kan kal hian tlem tal kan ei tam zawk thin. Tichuan pum hian a khawih harsa a ti thin. Hei hi a chinfelna tha ber chu kan ei leh in kan tih tlem hi a ni. Vawi khata buhfai plate lian tak insem ai chuan, a tlem berah ei thiam rawh .
2. Chaw thau leh thau tamna
Chaw thau leh thau tam tak ei hian chaw hmin, chaw hmin, bawnghnute, leh cheese te hi a ti hahdam thei a ni. Hei hi protein leh carbohydrates aiin thau hian a ei rei zawk vang a ni . Hei vang hian i pum chu rei tak a khat reng a ni. Hei hi pumpelh tur chuan nitin ei tur chu a theih ang anga thau leh thau tam thei ang ber ei khap tlat ang che.
3. Fast food ei
Chaw ei rang lutuk hian puak darh theihna a tipung bawk. Hei hi a chinfel dan chu a awlsam hle - zawi zawiin ei rawh . Kan thluak hian kan pum a khat tih signal a pek theih nan minute 20 vel a ngai a ni. Chuvangin chaw i ei rang lutuk hian signal chu thluak thleng mah se, i ei tam lutuk tawp thin. Mi tam takin taksa rihna tihtlem tura thurawn pe thinte pawhin zawi zawia ei hian tul lova ei tur a veng niin an sawi bawk.
Engtin nge pum chhunga gas tihtlem theih ang?
Bloating thlentu pahnihna chu intestine-a gas a ni. Kan chaw ei kawngah gas a chanve vel chu kan hriat loha kan ei chhuah boruak atanga lo chhuak a ni . A chanve dang chu chaw ei tura puitu intestines-a bacteria siam a ni. He gas hi a chhuak tha lo a nih chuan intestine-ah a pungkhawm a, bloating leh discomfort a thlen thin.
Gas i tih fo chuan heng boruak i ei tam lutuk chhan hi pumpelh rawh:
- Straw hmanga in in.
- Chewing gum a ni.
- Soda ang chi carbonated beverages chu vawi khatah in thin ang che.
- Hard candy chu a suck a.
Mi thenkhat chuan an hlauthawng emaw, an stress emaw hian boruak an ei tam zawk a, an hre lo pawh a ni thei. Chuvangin thawk lakna exercise hmanga insum theihna practice hian gas leh bloating tihziaawmna kawngah a pui thei a ni.
Eng eitur nge bloating thlentu?
Chaw ei tur thenkhat chu kan taksa tana ei harsa deuh deuh a awm a. Chutiang ei tur chuan gas leh bloating a thlen thei bawk. Chaw hman tlanglawn thenkhat chu hetiang hi a ni.
| Chaw chi hrang hrang | Engvangin nge pum chu a hring? (A sawifiahna tawi) |
|---|---|
| Bean leh lentils (lentils, chickpeas, peas, leh green beans ang chi) . | Hengte hi a hlawkthlak hle nachungin, sugar chi khat oligosaccharides an tih, ei harsa tak tak an nei a ni. Chungte chu gut chhunga bacteria te hian an digested thin. Chumi kal zelah chuan gas a lo chhuak ta a ni. |
| Thlai leh thei chi hrang hrang, cabbage, cauliflower, Brussels sprouts, carrot, leh prunes te | Hengte pawh hi a hlawkthlak hle. Mahse, mi thenkhat chuan an chhunga sugar leh starch awm vangin gas leh bloating an nei thei. |
| Thil thlum siamna hmanrua (artificial sweeteners) te | Sorbitol ang chi artificial sweeteners hi taksain a ei zo lo. Fructose hi thei chi hrang hranga awm chi, chawhmeh bungrua dah a nih chuan mi thenkhat tan chuan ei harsa tak a ni bawk. |
| Dairy atanga siam thil chi hrang hrang | Lactose, bawnghnutea awm sugar i ei harsat chuan bawnghnute i ei hian i pum a ti na thei a, i pum a na thei bawk. |
| Thlai chi hrang hrang (whole grains). | Whole grains leh bran rice ang chi ei tur te hian fiber a tam avangin a hlawkpui hle. Mahse, fiber hi ei theih loh carbohydrate a ni. Vawi khata fiber tam lutuk ei hian bloating leh constipation a thlen thei. Chuvangin, fiber tamna ei tur i eitur ah zawi zawiin telh la, a rualin tui tam tak in theihnghilh suh. |
Engtikah nge Doctor ka hmuh ang?
A chang chuan chawhmeh inhriat hi thil pangngai a ni a, ngaihtuah buai a ngai lo.
Mahse, he harsatna hi i neih fo a, nitin hnathawhna a tibuai a nih chuan, i doctor pan a, thurawn dil chu a tha ber ngei ang .
A bik takin, bloating ruala a hnuaia symptoms pakhat emaw a aia tam emaw i neih chuan doctor lam pan a pawimawh hle:
- Pum natna nasa tak
- Rihna tihtlem
- Kawthalo
- Thisen chhuak chu stool ah a awm
- Nausen emaw luak chhuak fo thin
- Chhan awm lova khawsik
A tlem berah chuan persistent bloating hi chaw ei kawng chhunga taksa tihkhawtlai vang emaw, chaw ei kawng thau tha lo vang emaw a ni thei. Chu aia tlem zawkah chuan natna khirh zawk, pum chhunga taksa peng lian zawk chhinchhiahna a ni thei bawk. Chuvangin he harsatna hi a awm reng a nih chuan emaw, a chunga kan sawi ang chi hi i neih chuan doctor pan ngei ngei tur a ni tih kan sawi uar hle.
I pum tikhat tur thil dang i tih theih
A chunga ei leh in thlak danglamna hian i harsatna a chinfel loh chuan damdawi dawr atanga i hmuh theih tur damdawi thenkhat a awm. Entirnan, simethicone awmna tablet emaw, enzyme alpha-D-galactosidase awmna tablet emaw hian mi thenkhat tan hahdamna a pe thei a ni.
Mahse, hetiang damdawi eng pawh i hman hmain i doctor nen inbia a, a remtihna lak hmasak phawt a pawimawh hle.
Meizial zu mi i nih chuan bloating hi bânsan chhan ṭha dang a ni. Meizial zuk hian thinlung natna leh chaw ei lama harsatna dang a thlen thei a ni.
Take-Home Thuchah a ni
- A tam zawkah chuan bloating hi natna khirh tak a ni lo va, nunphung tihdanglam awlsam tak hmangin control theih a ni.
- Portion size hrang hrang control rawh. Vawi khata ei tam ai chuan chaw tlemte ei thin ang che.
- I chaw chu tha takin che la, zawi zawiin ei rawh. Hei hian boruak tul lo i ei leh ei tam loh nan a veng ang.
- Chaw thau leh thau tamna ei tur chu tihtlem rawh. An ei hun rei zawk a, pum tan pawh a harsa hle.
- Vawi khatah fiber tamna ei tur tam tak ei tan suh. Zawi zawiin tan la, tui tam tak in rawh.
- Bloating hi a awm reng a, a nasat em em a, a nih loh leh natna dang, taksa rihna tlahniam emaw, pum na emaw a awm chuan hun khawhral suh la, doctor hmu rawh.
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