Ngezinye izikhathi, igesi ingaba imbangela yokungakhululeki phambi kwabantu abane, akunjalo? Lokhu empeleni kuvame kakhulu. Kuthiwa umuntu ophilile kahle udlula umoya cishe izikhathi ezingu-14 ngosuku. Ngisho noma sazi ukuthi lokhu kunempilo futhi kujwayelekile, ngezinye izikhathi ukungakhululeki okubangelwa yilokhu kungaba nzima ukukubekezelela. Uma ukhathele nokugcwalisa isisu sakho njalo nokugcwalisa ngegesi, ungalawula lesi simo ngamacebiso ambalwa alula.
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Qaphela kancane ukuthi udlani.
Kalula nje, amabhaktheriya awusizo emathunjini ethu asiza imizimba yethu ukugaya izingxenye ezithile zokudla okunzima emizimbeni yethu ukukugaya kalula. Le nqubo ivame ukukhiqiza igesi. Lokhu kwenzeka ikakhulukazi uma lokhu kudla kugaywa emathunjini amakhulu. Ngakho-ke, kunezinhlobo eziningana zokudla ezibangela igesi esiswini.
| Isigaba sokudla okubangela igesi | Izibonelo |
|---|---|
| Ama-lentile namantongomane | Ama-lentile, ubhontshisi, ubhontshisi oluhlaza, ubhontshisi |
| Imifino ethile | Iklabishi, i-broccoli, amahlumela aseBrussels, i-asparagus |
| Ukudla okuqukethe i-fructose | U-anyanisi, amapheya, ukolweni, iziphuzo ezimnandi |
| Ukudla okuqukethe i-lactose | Ubisi nemikhiqizo yobisi (iyogathi, ushizi) |
| Ukudla okucebile nge-fiber encibilikayo | Izithelo, ama-oats, namantongomane |
| Ukudla okucebile ngesitashi | Ummbila, isinkwa, i-pasta, amazambane |
| Izithambisi zokwenziwa | Ukudla okuqukethe i-Sorbitol |
| Okusanhlamvu okune-bran | Ukudla okwenziwe ngelayisi elinsundu, i-oatmeal, kanye nofulawa kakolweni ophelele |
Manje, uma ubheka lolu hlu, ungase ucabange, "Wow, konke lokhu ukudla okuhle." Kuyiqiniso lokho. Kodwa akudingeki ukuthi ukudle konke. Mhlawumbe okukodwa noma okubili kwalokhu yikona okukubangela igesi. Cabanga ngakho, abanye abantu bathola izinkinga zesisu uma bephuza ubisi. Kodwa abanye abanazo izinkinga. Futhi lezi zinto zingashintsha ngokuguga. Isibonelo, abantu abaningi banenkinga yokugaya imikhiqizo yobisi njengoba bekhula.
Kunezinyathelo ezimbili ezilula zokuthola ukuthi yikuphi ukudla okubangela igesi.
1. Gcina idayari yokudla: Uma uzizwa usuthi noma unegesi, bheka emuva kulokho okudlile emahoreni ambalwa ngaphambili. Igesi ivame ukwenzeka emahoreni ambalwa emva kokudla. Bhala lokhu encwadini encane.
2. Zama kancane kancane: Zama ukudla okusolayo ngakunye. Cabanga ukuthi udle amalentili bese usola ukuthi unegesi esiswini sakho. Zama ukudla amalentili kuphela usuku olulodwa ngaphandle kokuwaxuba nanoma yini enye. Ingabe uthola igesi? Noma, ngemva kosuku, zama ukudla okunye ukudla okusolayo (isb. iklabishi). Ngokuhlola ngakunye ngale ndlela, ungathola ukuthi yikuphi ukudla okukubangela inkinga.
Ungayishintsha kanjani imikhuba yakho yokudla?
Indlela engcono kakhulu yokunciphisa igesi ukugwema ukudla okukubangela izinkinga. Kodwa uma unegesi ngenxa yokudla okunempilo njengeklabishi noma irayisi elinsundu, ungayeki ukulidla ngokuphelele. Unganciphisa inani olidlayo kancane. Bese, wandisa kancane kancane inani lalokho kudla emavikini ambalwa. Lokhu kunikeza uhlelo lwakho lokugaya ukudla isikhathi sokuzivumelanisa nezimo.
Khumbula, kubaluleke kakhulu ukulawula inani lokudla okunempilo okudlayo kunokuyiyeka ngokuphelele.
Ingabe kufanele sicabangele isithasiselo?
Ezinye izithako ziqukethe ama-enzyme okugaya ukudla asiza ekugayeni ukudla. Lokhu kusiza ekuhlukaniseni izinhlayiya zokudla okunzima ukuzigaya. Isibonelo, uma unegesi evela emikhiqizweni yobisi, ungathatha izithako eziqukethe i-enzyme ebizwa ngokuthi i-lactase. Kukhona nemikhiqizo engasiza ekunciphiseni igesi evela ezintweni ezifana nobhontshisi. Kodwa-ke, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokusebenzisa noma yiziphi zalezi zithako.
Ingabe ugwinya umoya ungaqapheli? (Aerophagia)
Sonke sigwinya umoya omncane singaqapheli. Kuvamile. Kodwa uma sigwinya umoya omningi kakhulu, kubizwa ngokuthi i-aerophagia. Lokhu kungabangela ukuqunjelwa, igesi, noma ukubhoboza. Kunezinto ezithile ongazenza ukuze kukusize ugwinye umoya omningi. Naka lezi zinto:
- Ushingamu
- Iziphuzo ezine-carbonated ezinoshukela (i-soda)
- Ukugwinya ukudla ngokushesha
- Ukubhema
- Ukugqoka amazinyo okufakelwa angalingani kahle
Ngaphezu kwalokho, ukucindezeleka kungabangela nokuthi ugwinye umoya ungaqapheli. Ngezinye izikhathi asiqapheli nokuthi siyakwenza. Uma uhlala uzizwa ukhathazekile noma ucindezelekile, thola izindlela zokuphumula. Ungakhuluma nodokotela wakho ngalokhu futhi uthole iseluleko ngezindlela zokunciphisa ukucindezeleka.
Zivocavoce.
Ukuzivocavoca okufana nokuhamba, ukugibela ibhayisikili, nokugijima kusiza ukuhambisa umoya ohlelweni lokugaya ukudla. Lokhu kungasiza ekunciphiseni ukuqunjelwa kanye nokungakhululeki. Ukuzivocavoca umzimba nsuku zonke kuyisisombululo esihle sale nkinga.
Kufanele ngikhulume nini nodokotela ngalokhu?
Uma wenza lezi zinguquko endleleni yokuphila futhi kungekho mpumuzo, futhi uma uvame ukuhlushwa yigesi nokuqunjelwa kuyinkinga enkulu kuwe, nakanjani bheka udokotela.
Ngezinye izikhathi, igesi engavamile esiswini ingaba uphawu lwesinye isimo sezokwelapha. Isibonelo:
- Isifo se-Celiac
- I-irritable bowel syndrome (IBS)
- Ukukhula ngokweqile kwamagciwane emathunjini
- Ezinye izinkinga ngama-pancreas
Futhi, eminye imithi oyithathayo ingabangela igesi. Ngakho-ke uma ukhathazekile ngalokhu, kubalulekile ukukhuluma nodokotela wakho. Udokotela wakho angase asikisele ukuhlolwa ukuze ahlole ezinye izimo eziyisisekelo. Uma inkinga imayelana nokudla okudlayo, udokotela wakho angase akunike umuthi osiza ukuhambisa igesi emathunjini akho ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba igesi ivamile, kunezindlela zokuyilawula uma ikukhathaza.
- Gcina idayari yokudla ukuze uthole ukuthi yikuphi ukudla okubangela igesi.
- Shintsha imikhuba efana nokuhlafuna ushungamu, ukudla ngokushesha, futhi ugweme ukugwinya umoya omningi.
- Ukuzivocavoca nsuku zonke kusiza kakhulu ekunciphiseni ukungakhululeki esiswini.
- Uma lezi zinto ezilula zingenzi mehluko, noma uma ukhathazekile kakhulu ngalokhu, ungalibali bese ukhuluma nodokotela wakho.
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