Ngamanye amaxesha, igesi inokuba ngunobangela wokungonwabi phambi kwabantu abane, akunjalo? Oku kuqhelekile kakhulu. Kuthiwa umntu osempilweni oqhelekileyo udlula umoya malunga nezihlandlo ezili-14 ngosuku. Nangona sisazi ukuba oku kusempilweni kwaye kuqhelekile, ngamanye amaxesha ukungakhululeki okubangelwa koku kunokuba nzima ukukunyamezela. Ukuba udiniwe kukuhlala ugcwalisa isisu sakho kwaye ugcwalisa ngegesi, ungayilawula le meko ngamacebiso ambalwa alula.
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Lumka kancinci ngento oyityayo.
Ngamafutshane, iibhaktheriya eziluncedo emathunjini ethu zinceda imizimba yethu ukuba itye ezinye izinto zokutya ekunzima ukuba imizimba yethu ikwazi ukuzitya ngokulula. Le nkqubo idla ngokuvelisa igesi. Oku kwenzeka ngakumbi xa oku kutya kutyiwa emathunjini amakhulu. Ngoko ke, kukho iintlobo ezahlukeneyo zokutya ezinegalelo elikhulu kwigesi esiswini.
| Udidi lokutya okubangela igesi | Imizekelo |
|---|---|
| Iilentile kunye namantongomane | Iilentile, iitshizi, ii-peas eziluhlaza, iimbotyi |
| Imifuno ethile | Ikhaphetshu, ibroccoli, iBrussels sprouts, i-asparagus |
| Ukutya okune-fructose | I-anyanisi, amapere, ingqolowa, iziselo ezimnandi |
| Ukutya okune-lactose | Ubisi kunye neemveliso zobisi (iyogathi, itshizi) |
| Ukutya okutyebileyo kwi-fiber enyibilikayo | Iziqhamo, ii-oats, kunye namandongomane |
| Ukutya okutyebileyo kwisitatshi | Umbona, isonka, ipasta, iitapile |
| Izithambisi zokwenziwa | Ukutya okuqulethe iSorbitol |
| Iinkozo ezine-bran | Ukutya okwenziwe ngerayisi emdaka, i-oatmeal, kunye nomgubo wengqolowa opheleleyo |
Ngoku, xa ujonga olu luhlu, usenokuba ucinga, "Wow, konke oku kukutya okulungileyo." Yiyo loo nto. Kodwa ayizizo zonke ezimbi kuwe. Mhlawumbi enye okanye ezimbini zezi zinto zibangela igesi. Cinga ngayo, abanye abantu bafumana iingxaki zesisu xa besela ubisi. Kodwa abanye abanazo iingxaki. Kwaye ezi zinto zinokutshintsha ngokuhamba kweminyaka. Umzekelo, abantu abaninzi banobunzima bokugaya iimveliso zobisi njengoko bekhula.
Kukho amanyathelo amabini alula okufumanisa ukuba zeziphi ukutya ezibangela igesi.
1. Gcina idayari yokutya: Xa uziva uhluthi okanye unegesi, jonga emva koko ukutyileyo kwiiyure ezimbalwa ngaphambili. Igesi idla ngokuvela kwiiyure ezimbalwa emva kokutya. Zibhale phantsi kwincwadi encinci.
2. Zama kancinci kancinci: Zama ukutya okurhanelayo nganye nganye. Khawuthelekelele ukuba utye iilentili uze ucinge ukuba unegesi esiswini sakho. Zama ukutya iilentili kuphela usuku olunye ngaphandle kokuzixuba nezinye izinto. Ngaba ufumana igesi? Okanye, emva kosuku, zama ukutya okunye ukutya okurhanelayo (umz. ikhaphetshu). Ngokuvavanya nganye nganye ngale ndlela, ungafumanisa ukuba loluphi ukutya okubangela ingxaki.
Ungayitshintsha njani indlela otya ngayo?
Eyona ndlela ilungileyo yokunciphisa igesi kukuphepha ukutya okubangela iingxaki. Kodwa ukuba unegesi ngenxa yokutya okunempilo njengekhaphetshu okanye irayisi emdaka, ungayeki ukuyitya ngokupheleleyo. Unganciphisa umlinganiselo owutyayo kancinci. Emva koko, nyusa kancinci umlinganiselo woko kutya kwiiveki ezimbalwa. Oku kunika inkqubo yakho yokugaya ukutya ixesha lokuziqhelanisa.
Khumbula, kubaluleke kakhulu ukulawula ubungakanani bokutya okunempilo okutyayo kunokuziyeka ngokupheleleyo.
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Ezinye izongezo ziqulathe ii-enzymes zokugaya ukutya ezinceda ekugayeni ukutya. Ezi zinceda ekuqhekezeni amasuntswana okutya okunzima ukuwagaya. Umzekelo, ukuba unegesi evela kwiimveliso zobisi, ungathatha izongezo eziqulathe i-enzyme ebizwa ngokuba yi-lactase. Kukwakho neemveliso ezinokunceda ekunciphiseni igesi evela kwizinto ezifana neembotyi. Nangona kunjalo, kubalulekile ukuthetha nogqirha wakho ngaphambi kokusebenzisa naziphi na kwezi zongezo.
Ngaba uginya umoya ungaqondanga? (Aerophagia)
Sonke siginya umoya omncinci singazi. Kuqhelekile. Kodwa xa siginya umoya omninzi, kuthiwa yi-aerophagia. Oku kunokubangela ukudumba, igesi, okanye ukubhoboza. Kukho izinto onokuzenza ukukunceda uginye umoya omninzi. Nika ingqalelo kwezi zinto:
- Igum yokuhlafuna
- Iziselo ezineswekile kunye ne-carbonated (i-soda)
- Ukuginya ukutya ngokukhawuleza
- Ukutshaya
- Ukunxiba amazinyo okufakelwa angalinganiyo kakuhle
Ukongeza, uxinzelelo lunokubangela ukuba uginye umoya ungaqondanga. Ngamanye amaxesha asiqondi nokuba siyakwenza oko. Ukuba uhlala uziva uxhalabile okanye uxinezelekile, fumana iindlela zokuphumla. Ungathetha nogqirha wakho ngale nto kwaye ufumane iingcebiso ngeendlela zokunciphisa uxinzelelo.
Ziqhelise umzimba.
Ukuzilolonga okufana nokuhamba, ukukhwela ibhayisekile, nokubaleka kunceda ukuhambisa umoya kwinkqubo yokwetyisa. Oku kunokunceda ekunciphiseni ukudumba kunye nokungonwabi. Ukuzilolonga emzimbeni wakho yonke imihla sisisombululo esilungileyo kule ngxaki.
Ndingathetha nini nogqirha ngale nto?
Ukuba wenza olu tshintsho kwindlela ophila ngayo kwaye akukho siqabu, kwaye ukuba igesi rhoqo kunye nokudumba kwesisu yingxaki enkulu kuwe, ngokuqinisekileyo bonana nogqirha.
Ngamanye amaxesha, igesi engaqhelekanga esiswini inokuba luphawu lwenye imeko yezonyango. Umzekelo:
- Isifo seCeliac
- I-irritable bowel syndrome (IBS)
- Ukukhula kakhulu kweebhaktheriya emathunjini
- Ezinye iingxaki ngepancreas
Kwakhona, amanye amayeza owasebenzisayo anokubangela igesi. Ngoko ke ukuba ukhathazekile ngale nto, kubalulekile ukuthetha nogqirha wakho. Ugqirha wakho angacebisa uvavanyo oluthile ukuze ajonge ezinye iimeko ezifihlakeleyo. Ukuba ingxaki ikukutya okutyayo, ugqirha wakho angakunika neyeza elinceda ukuhambisa igesi emathunjini akho ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- Nangona igesi iqhelekile, zikho iindlela zokuyilawula ukuba iyakukhathaza.
- Gcina idayari yokutya ukuze ufumane ukuba zeziphi ukutya ezibangela igesi kuwe.
- Tshintsha imikhwa efana nokuhlafuna itshungama, ukutya ngokukhawuleza, kwaye uphephe ukuginya umoya omninzi.
- Ukuzilolonga imihla ngemihla kunceda kakhulu ekunciphiseni ukungonwabi esiswini.
- Ukuba ezi zinto zilula azenzi mahluko, okanye ukuba unenkxalabo enkulu ngale nto, musa ukulibazisa uze uthethe nogqirha wakho.
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