A chang chuan gas hi mi pali hmaah lungawi lohna thlentu a ni thei a ni lawm ni? Hei hi a takah chuan a awm fo thin. Mi hrisel pangngai chuan ni khatah vawi 14 vel boruak a pass thin niin an sawi. Hei hi hrisel leh thil pangngai a ni tih hre mah ila, a chang chuan he thil avanga lungawi lohna hi tuar harsa tak a ni thei. I pum khat reng reng leh gas i khat reng pawh i chau a nih chuan he natna hi tips awlsam tlemte hmangin i control thei ang.
I ei leh inah tlem fimkhur rawh.
A awlsam zawngin, kan intestines-a bacteria \angkai tak takte hian kan taksain ei tur chi hrang hrang, kan taksain awlsam taka a ei theih lohte chu a ei theih nan a pui a ni. Hetiang hian gas a siam fo thin. Hei hi a bik takin heng ei tur te hi intestine lian takah an digested hian a thleng thin. Chuvangin, chaw chi hrang hrang a awm a, chungte chu pum chhunga gas awm chhan ber a ni.
| Gas siamtu ei tur category | Entirnan |
|---|---|
| Lentils leh nut te pawh a awm | Lentils, chickpeas, green peas, bean te pawh a awm bawk |
| Thlai thenkhat | Cabbage, broccoli, Brussels sprouts, asparagus te pawh a awm bawk |
| Fructose awmna ei tur | Onion, pears, wheat, in tur tui tak tak thenkhat |
| Chaw ei tur lactose awmna | Bawnghnute leh bawnghnute atanga siam (yogurt, cheese) . |
| Soluble fiber tamna ei tur | Thlai, oats, leh nut te |
| Starch tamna ei tur | Corn, chhang, pasta, alu te pawh a awm |
| Thil thlum siamna hmanrua (artificial sweeteners) te | Sorbitol awmna ei tur |
| Cereals leh bran te | Brown rice, oatmeal, leh whole wheat flour atanga siam chaw |
Tunah chuan he list hi i en hian, "Wow, hengte hi ei tur tha tak tak an ni vek," tih i ngaihtuah mai thei. Chu chu a dik a ni. Mahse, an vai hian i tan an chhe vek lo. Chung zinga pakhat emaw pahnih emaw chu gas tichhuaktu an ni mai thei. Ngaihtuah teh, mi thenkhat chuan bawnghnute an in hian pum lamah harsatna an nei thin. Mahse midang erawh chuan harsatna an nei lo. Tin, heng thilte hi kum upat dan azirin a danglam thei bawk. Entirnan, mi tam tak chuan bawnghnute atanga siam thilte chu an upat deuh deuh chuan ei harsa an ti thin.
Eng ei tur nge gas i thlen tih hriat nan step awlsam pahnih a awm.
1. Food diary vawng reng rawh: I tui emaw, gas emaw i tih chuan darkar engemaw zat kalta a i ei kha han thlir kir leh rawh. Gas hi chaw ei atanga darkar tlemte chhungin a awm tlangpui. Chungte chu notebook te tak teah ziak rawh.
2. Zawi zawiin enchhin rawh: Chaw i rinhlelh te chu pakhat hnu pakhatin enchhin rawh. Lentils i ei tawh angin han ngaihtuah teh, i pum chhungah gas a awm tih i ringhlel ang. Ni khat chhung chu thil dang nena chawhpawlh lovin lentils chauh ei tum ang che. Gas i hmu em? A nih loh leh, ni khat hnuah ei tur dang i rinhlelh (e.g. cabbage) ei tum la. Hetianga pakhat hnu pakhat test hian eng eitur nge harsatna i thlen tih i hre thei ang.
Engtin nge i ei leh in tihdanglam theih ang?
Gas tihtlem dan tha ber chu harsatna thlentu ei tur ei loh hi a ni. Mahse, cabbage emaw brown rice ang chi ei tur hrisel avanga gas i neih chuan ei kha bansan vek suh. I ei zat tlem chuan i ti tlem thei a ni. Tichuan, chu chaw chu kar tlemte chhungin zawi zawiin tipung rawh. Hei hian i digestive system chu a insiamrem theih nan hun a pe a ni.
Chaw hrisel i ei zat hi i bânsan vek ai chuan enkawl a pawimawh zawk tih hre reng ang che.
Supplement hi kan ngaihtuah tur em ni?
Supplement thenkhatah chuan digestive enzymes a awm a, chu chuan digestion a pui thin. Hengte hian ei tur chi hrang hrang, ei harsa tak takte chu a ti chhe thei a ni. Entirnan, bawnghnute atanga gas i neih chuan lactase an tih enzyme awmna supplement i ei thei bawk. Bean ang chi thil atanga gas tihtlem thei thil pawh a awm bawk. Mahse, heng supplement zinga pakhat tal i hman hmain doctor nen inbiakna neih hmasak a pawimawh hle.
Hriat lohvin boruak i ei thin em? (Aerophagia) tih a ni.
Kan hriat lohvin boruak tlem kan ei vek a. A pangngai a ni. Mahse boruak kan ei tam lutuk chuan aerophagia an ti thin. Hei hian bloating, gas, emaw belching emaw a thlen thei. Thli tam zawk i ei theih nan thil engemaw zat i tih theih a awm. Hengte hi ngaihven rawh:
- Chewing gum a ni
- Sugary carbonated drinks (soda) te pawh a awm bawk.
- Chaw ei vat vat
- Meizial zuk
- Ha lem, a in fit tawk lo bun
Chu bakah, stress hian hriat lohvin boruak a ei thei bawk. A chang chuan kan ti tih pawh kan hre lo. I lungkham reng emaw, i lungkham reng a nih chuan, chawlh hahdam dan tur zawng rawh. Hemi chungchangah hian i doctor nen pawh inbiakna i nei thei a, stress tihziaawm dan tur thurawn i la thei bawk.
Exercise engemaw zat pe rawh.
Exercise, kea kal, cycle khalh, leh tlan te hian chaw ei kawng (digestive system) kaltlangin boruak a kal tir thei a ni. Hei hian bloating leh discomfort te a tiziaawm thei a ni. Nitin i taksaah exercise engemaw zat luh tir hi he harsatna chinfelna tha tak a ni.
Hemi chungchangah hian engtikah nge doctor ka biak ang?
Heng nunphung i tihdanglam a, hahdamna a awm lo a nih chuan, gas leh bloating tam lutuk hi i tan harsatna lian tak a nih chuan doctor pan ngei ngei tur a ni.
A châng chuan, pum chhunga gas pangngai lo chu damdawi lam thil dang chhinchhiahna a ni thei bawk. Entir nan:
- Celiac natna a ni
- Irritable bowel syndrome (IBS) natna hi a awm thei lo.
- Intestines-ah bacteria a lo thang tam lutuk
- Pancreas lama harsatna thenkhat
Tin, damdawi thenkhat i ei hian gas a siam thei bawk. Chuvangin he thil hi i ngaihtuah a nih chuan i doctor nen inbiakna neih a pawimawh. I doctor chuan a hnuaia thil awm dangte enfiah nân test ṭhenkhat a rawt thei ang. Buaina chu i ei leh in ei tur a nih chuan i doctor chuan i intestines kaltlanga gas kal chak zawkna tur damdawi a pe thei bawk.
Take-Home Thuchah a ni
- Gas hi thil pangngai ni mah se, a tibuai che a nih chuan control theih dan a awm.
- Eng ei tur nge gas i thlen tih hriat nan food diary siam la.
- Chewing gum ang chi tih dan thlak danglam la, ei vat vat la, boruak ei tam lutuk loh tur.
- Nitin exercise hian pumpui natna tihziaawmna kawngah nasa takin a pui a ni.
- Heng thil awlsam tak takte hian danglamna a thlen loh chuan, emaw, he thil chungchangah hian ngaihtuahna lian tak i neih chuan, tihkhawtlai suh la, i doctor nen inbia ang che.
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