Nantsi into ebangela ukuba ube neGassy ebusuku

Umxholo

• Kutheni ndiGasier kangaka ebusuku?
• Umzimba wakho uhamba kwinkqubo yendalo yokwetyisa.
• Unegesi kakhulu ebusuku ngenxa yokutya kwakho.
• Ixesha lokutya kwakho lidlala indima, nalo.
• Awuhambi kwaye uhambisa amanzi ngokwaneleyo.
• Uphengululo lwe

Masibe yinyani: Ukuhambahamba kungonwabisi. Ngamanye amaxesha ngokwasemzimbeni, kwaye rhoqo, ukuba kwenzeka esidlangalaleni, ngokomfanekiso. Kodwa ngaba uhlala uzibuza, linda, 'kutheni ndixakeke kangaka ebusuku?' okanye uqaphele ukuba igesi yakho ebusuku xa ulele ebhedini, awuwedwa, kodwa loo nto ayenzi ukuba ibe mbi kangako. Ukuba negesi kakhulu ebusuku akunako nje ukuphazamisa ukulala kwakho kodwa - ngakumbi #realtalk. -Kwanobomi bakho bobulili.

Qiniseka ukuba iingcali ziyavuma ukuba kuyinto eqhelekileyo ukuba yi-gassy ngequbuliso ngexesha lokulala. Ngoku, hamba uye kufunda ukuba kutheni kwaye kubaluleke ngakumbi, ukuba wenze ntoni ngayo.

Kutheni ndiGasier kangaka ebusuku?

Umzimba wakho uhamba kwinkqubo yendalo yokwetyisa.

Okokuqala, kuya kufuneka uqonde ukuba inkqubo yokwetyisa yomzimba wakho isebenza njani ukuze yaphule kwaye isebenzise ukutya. "Iibhaktheriya eziphilileyo ezihlala ecaleni kwamathumbu akho emathumbu (ukusinceda ukuba sigaye ukutya) zenza igesi imini yonke nobusuku bonke, nokuba ulele," utshilo uChristine Lee, MD, ugqirha wamazinyo kwiClinveland Clinic. Ngokungathandabuzekiyo, umthamo omkhulu wegesi uveliswa emva kokutya. Ke ukuba isidlo sangokuhlwa sesona sidlo sakho sikhulu sosuku lwakho, isenokuba sesona sizathu sokuba u-gassy ebusuku.

Kodwa nokuba utya isidlo sangokuhlwa esikhanyayo, kukho esinye isizathu sokuba ube ne-gassy. "Ebusuku, intsholongwane ebisemathunjini ibinemini yonke ibila into oyityileyo," utshilo uLibby Mills, ingcali kwezokudla kunye nesithethi seAkhademi yeZondlo kunye neDietetics. Ukusuka ekutyiweni ukuya ekubunjweni kwerhasi, inkqubo yokwetyisa ingathatha malunga neeyure ezintandathu kumathumbu aqhelekileyo. Ke, unokufumana igesi eyongezelelekileyo kamva ngemini kuba isidlo sakho sasemini (kunye nantoni na eyenye oyityileyo kwiiyure ezintandathu zokugqibela) siyagqibezela ukugaywa.

Ngoko ke, asikuko ukuba ube negesi ngesiquphe. UGqirha Lee uthi: "Inento yokwenza nokuqokelelwa kwegesi endaweni yezinga lokwenyani lemveliso yegesi."

Kukho esinye isizathu sokuba kutheni ugcobe ebusuku engadibani nento oyityileyo. "Inkqubo yakho ye-nervous autonomic igcina ukuvalwa kwe-anal sphincter, ngakumbi emini, xa usebenza kakhulu kwaye uxakeke kwimisebenzi yemihla ngemihla," kuchaza uDkt Lee. "Oku kubangela ukuba igesi eninzi iqokelele kwaye ilungele ukukhululwa ebusuku xa inkqubo yakho ye-nervous autonomic ingasebenzi kwaye wena (kunye ne-anal sphincter yakho) ukhululeka ngakumbi," kusho uDkt Lee. Ewe, uthetha ngokufafa ebuthongweni bakho.

Unegesi kakhulu ebusuku ngenxa yokutya kwakho.

Ewe kunjalo, ukutya okubeka emzimbeni wakho ebusuku kwaye imini yonke ikwadlala indima enkulu kutheni ungxamile ngesiquphe. Kukho iitoni zokutya ezinokwenza ukuba igesi yakho ibe mandundu ngakumbi, ngakumbi ukutya okuphezulu kwifiber. Zimbini iintlobo zefayibha, ezinyibilikayo nezinganyibilikiyo. Ngelixa uhlobo olunganyibilikiyo luhlala lusondele kwimo yalo yantlandlolo ngexesha lonke lokwetyisa, luhlobo olunyibilikayo oluvubela ngakumbi, kwaye ngaloo ndlela lunokubangela irhasi. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

"Imithombo yefayibha enyibilikayo ibandakanya iimbotyi, iilentile, kunye nembotyi, kunye neziqhamo ngakumbi iiapile kunye neeblueberries, kunye neenkozo ezifana nehabile nerhasi," utshilo uMills. Kwaye imithombo yefayibha engenakunyibilika ibandakanya umgubo wengqolowa ogcweleyo, ingqolowa yengqolowa, amandongomane, kunye nemifuno efana nekholifulawa, iimbotyi eziluhlaza, kunye neetapile.

"Njengokuba umzimba womntu ungophuli ifayibha, sixhomekeke kwintsholongwane esiswini ukwenza lo msebenzi. Inani legesi eveliswe kukuvunda (kokutya emathunjini) kuya kuxhomekeka kwindlela eyenziwe ngayo ikholoni yebhaktiriya, sikutya kangaphi ukutya okuvela kwimicu yokutya, "utshilo uMills. Ke ngoku uhlala usitya ukutya okuphezulu kwifayibha, impilo yakho yegciwane kwaye kulula ukuba ikwazi ukwetyisa. (Idibeneyo: Yintoni ejongene neNet Carbs, kwaye uzibala njani?)

Kodwa isenokungabi yifayibha ngokwayo ekwenza ukuba ube nobumnandi ebusuku. "Ukutya okuphezulu kwifiber enyibilikayo kukwaphezulu kwifructans kunye negalactooligosaccharides, iswekile engakwazi ukwetyiswa ngamathumbu ethu (kodwa endaweni yoko kuxhomekeke kwiintsholongwane zamathumbu ukwenza ukwetyisa, kukwenza ube negesi ngakumbi kwaye udumbe)," utshilo uMelissa Majumdar, o. I-dietitian ebhalisiweyo kunye nesithethi seAkhademi yeSondlo kunye neDietetics. Ukutya okuphezulu kwifructans kubandakanya iartichokes, itswele, igalikhi, iiliki, iiertyisi, iimbotyi zesoya, iimbotyi zezintso, ibhanana evuthiweyo, icurrants, idati, amakhiwane omisiweyo, igrapefruit, iplums, iprunes, ipersimmons, iipesika ezimhlophe, ivatala, irye, ingqolowa, ibhali, cashews. , iipistachios, iimbotyi ezimnyama, kunye neembotyi zefava.

Kwiminyaka yakutshanje, ukutya okuphantsi kwe-FODMAP kuye kwafumana ukuthandwa njengesixhobo sokulwa nokungonwabi kwe-GI (yep, kubandakanya igesi kunye nokuqunjelwa) kukutya okunezinto ezinokutya okuneeFODMAPs. I-FODMAP sisishunqulelo esimela iiswekile ezingagaywanga kakuhle nezivubelayo: Finokuchazeka Oiiligaccharides, Dii-isaccharides, Mkwiokosides and Piioli. Oku kubandakanya i-fiber inulin eyongeziweyo, ifayibha evela kwingcambu ye-chicory, edla ngokudityaniswa kukutya okucutshungulwayo okunje ngegranola, ukutya okuziinkozo, okanye indawo yokutya yokutshintsha ukutya ukubanika ukongeza ifayibha.

Unako ukuphucula iibhaktheriya emathunjini akho ngokutya iiprobiotics rhoqo. Iiprobiotic zikhuthaza ukuqhubekeka emathunjini xa kufikwa ekwetyisweni kwaye kufuneka zikushiye uziva ungonwabanga kangako, utshilo uGqirha Lee. (Eyeleleneyo: Kutheni iProbiotic yakho ifuna iqabane le-Prebiotic)

Ixesha lokutya kwakho lidlala indima, nalo.

Ngaphandle kokukhetha ukutya, indlela ohleli ngayo ekuseni, ebusuku, okanye nangaliphi na ixesha ngesiquphe isenokuba sisiphumo sokutya kwakho kwaye nini.

"Ndibona abantu banenkathazo ngokugaya ngokuhlwa ukuba bahamba ixesha elide ngaphandle kokutya kunye / okanye ukubuyisela umva (ukuba umntu weqa isidlo sakusasa, utya isidlo sasemini esilula, kwaye akanalo naluphi na ukutya okunokulinganisela, isidlo sakusihlwa siya kuba sininzi calories) kwaye yenza ukuba ukutya kube nzima ngakumbi, utshilo uMajumdar.

"Ukuba awutyi okanye awuseli ngokungaguquguqukiyo imini yonke, isisu sinokuphela sityhafile kwaye sinomsindo xa umthwalo wokutya usibetha," ke ukufumana ishedyuli yokutya nokusela iyahambelana, utshilo.

Nokuba uhlala utya ukutya kwakho kamva okanye ngaphambi komndilili (uGqirha Lee ucebisa isidlo sakusasa malunga no-7 okanye u-8 kusasa, isidlo sasemini malunga nobusuku ukuya ku-1 emva kwemini, kunye nesidlo sangokuhlwa ngo-6 okanye ngo-7 ngorhatya lweshedyuli esempilweni), ukungaguquguquki elona candelo libalulekileyo. Xa ungaqhelekanga kwaye ungangqinelani neshedyuli yakho yokutya, umzimba awunako ukuseta isingqisho se-circadian, uyongeza.

Kwaye, ngokungathandabuzekiyo, amathumbu akho aya kuthiya ngokwenene ukuba ukhwela itoni yokutya okuzaliswe yifayibha kwisidlo sangokuhlwa. "Ukuba umzimba awusetyenziswanga kwisixa esikhulu seziqhamo kunye nemifuno eluhlaza (kunye neminye imithombo yokutya yefiber), kuya kuba nzima ukuziqhelanisa," utshilo uMajumdar.

Ngelixa abantu basetyhini badinga ifayibha eninzi (i-25 gram ngemini, ngokwe-Akhademi yeSondlo kunye neDietetics, ukuba ngequbuliso uyalonyusa inani lefayibha oyifumana yonke imihla ngokukhawuleza, isisu sakho siyakuqiniseka ukuba sikwazise. Related: Ezi Nzuzo zeFiber ziyenza ibe sesona sondlo sibalulekileyo kukutya kwakho)

Awuhambi kwaye uhambisa amanzi ngokwaneleyo.

“Zilolonge, wenze umthambo, wenze umthambo,” utsho uGqr. Lee. "Ukusebenza ngokwasemzimbeni kunye nokuzilolonga komzimba yeyona ndlela isebenzayo yokugcina i-GI motility ishukuma, njengoko abantu abane-GI motility ecothayo bathambekele ekuhluphekeni ngenxa yokuqhinwa kwaye okanye ukungasebenzi kakuhle / ukungapheleli, okuvelisa igesi yemethane, kukhokelela ekukhohleni kakhulu. " Uguqulo: Ukuzilolonga kunokukunceda ukuba ube nempilo entle, i-poops engaguquguqukiyo kwaye uhambe kancinci. (Kwaye i-FYI, nokuba ungumntu othanda ukusebenza kusasa okanye i-sweatsh sesh yangokuhlwa ayenzi mahluko xa kufikwa kubumnandi, uyongeza.)

Ukusela amanzi amaninzi nako kuyanceda. Ngoba? "Amanzi ngumazibuthe kwifayibha," utshilo uMajumdar. Njengoko ifayibha yetyiswa, ifunxa amanzi, ayinceda ukuba idlule ngokulula kumatshini wokugaya ukutya. Oku kwakhona kunceda ukuthintela ukuqhinwa. (Idibeneyo: Yintoni eyenzekileyo xa ndisela amanzi kabini amanzi amaninzi njengoko ndiqhele ukwenza iveki)

Umxholo wokuba kutheni u-gassy ebusuku: Ngelixa igesi iyinxalenye eqhelekileyo yokuba ngumntu, ukuba unegesi kusasa okanye ebusuku, okanye unenkxalabo malunga nesixa segesi onayo ngokubanzi, cinga ngokuthetha nomntu ochwepheshile. "Akukho mntu wazi umzimba wakho ngcono kunawe," utshilo uGqirha Lee. "Ukuba isixa segesi sihambelana nawe (okt, esitsha, ngaphezu kwesiseko sakho, okanye ukunyuka ngokuhamba kwexesha), kuya kufuneka ubonane nogqirha ukuze avavanye. Emva koko ubona ugqirha otya ukutya ngendlela efanelekileyo kunye nokukhetha kuhlala kuyinto entle ."

Uphengululo lwe