Gwanan suna da suna "zama '' '' '' '' '' '' ', amma akwai wadataccen kayan abinci masu yawa waɗanda suke da damar taimakawa ga rashin jin daɗi na ciki, bloating da flatulence . Idan iskar gas ta zama matsala a gare ku, sanin game da waɗannan kayan abincin za su iya taimaka maka wajen samar da abinci mai kyau.
Mene ne Yake Ganyar Abincin Gassy?
Bugu da ƙari, abinci mai gassy shine wadanda suke dauke da wasu sugars (fructose, lactose, raffinose da sorbitol) da / ko zazzage fiber. Wadannan abubuwa ba a rushe su ba a mataki na ciki kuma ta haka suna zuwa hanyar hanzarinka inda kwayoyin suke karya su. Sakamakon ƙarshen wannan rashin lafiya shine sakin gas.
Kayan Gassiest da Legumes
Gassy kayan lambu
Wadannan kayan lambu sune wadanda zasu iya ba ku gas saboda gaskiyar cewa suna dauke da sugars raffinose da / ko fructose. Ka tuna waɗannan kayan lambu suna da kyau a gare ka, saboda haka ka guje wa waɗannan lokuta lokacin da kake bukatar zama marar gas.
- Artichokes
- Asparagus
- Broccoli
- Brussel ya tsiro
- Kabeji
- Farin kabeji
- Seleri
- Albasa
- Peas
- Sweet dankali
Gassiest Legumes na takin
- Gasa wake
- Black wake
- Wakaikai masu bakin idanu
- Butter wake
- Cannelinni (farin) wake
- Koda wake
- Lima wake
- Ƙudan zuma
Mafi 'ya'yan itatuwa
Waɗannan 'ya'yan itatuwa suna da suna saboda kasancewar gas don suna dauke da fructose, sorbitol da / ko zazzaɓi fiber. Bugu da ƙari, waɗannan 'ya'yan itatuwa suna da kyau a gare ku, sai ku yi kokarin ci su a kwanakin da ya dace idan kun kasance dan wasa fiye da yadda kuka saba.
Gassy 'ya'yan itãcen marmari
- Apples
- Apricots
- Mango
- Oranges
- Peaches
- Pears
- Kayan dabbobi
- Kankana
'Ya'yan itãcen marmari
- Apricots
- Prunes
- Raisins
Gassiest Dairy Products
Ko da ma ba a gano ka ba tare da rashin haƙuri na lactose , za ka iya gano cewa cin abinci samfurori yana haifar da gas maras so. Kamar yadda jikinmu ke da shekaru, muna nuna samar da ƙananan lakaran enzyme wanda ya wajaba a kan lactose lactose (sukari da aka samu a madara da sauran kayan kiwo), saboda haka kayan da ake samu daga abinci mai daɗi zai iya zama matsala. Ga wasu kayan kiwo don tsalle don kaucewa samun gas:
- Buttermilk
- Cuku cuku
- Kirim mai nauyi
- Ice cream
- Milk
- Abincin da ake sarrafawa wanda ke dauke da kayan dabara
- Ricotta
Dukan hatsi
Kodayake hatsi cikakke suna dauke da bitamin da yawa kuma su ne tushen fiber na abinci, abun ciki mai soluble na wasu, da kuma kasancewar raffinose, irin sukari, zai iya haifar da iskar gas. A nan ne waɗanda za su guje wa lokacin da idan baku so ku fuskanci gassiness maras so.
- Barley
- Nau'in iri
- Rye
- Alkama
Gassiest Drinks
Abubuwan da za su iya maye gurbin sun hada da fructose, sorbitol, ko carbonation, duk wanda zai iya taimakawa ga iskar gas:
- Giya
- Abincin ruwan 'ya'yan itace
- Soda (na yau da kullum da abinci)
Sugar-Free Foods
Wani lokaci abin da yake ba mu gas shine wani abu da ba mu biya ba. Mutane da yawa ba su san cewa babban mai samar da gas ba shi ne gwanin gishiri.
Yawancin kayan abinci marasa cin sukari da ke cikin sukari suna dauke da sorbitol, wanda za a iya gurasar da kwayoyin jini, wanda zai haifar da gas maras so. Karanta takardu a hankali a lokacin sayen gumakan sukari, sukari, da abincin abun ciye-gye don tabbatar da cewa basu dauke da sorbitol.
Matsalolin Matsala da Gas?
Kauce wa abinci ba ma kawai hanya ce ta rage gas na intestinal ba. Akwai hanyoyi masu mahimmanci da yawa waɗanda suke taimakawa jikinka don yaduwar sugars masu laifi don ku iya cin waɗannan kayan abinci ba tare da matsalar gas ba.
Za ku ga cewa yawancin abincin da ke cikin jerin su ne wadanda ke da kyau a gare ku. Wato, suna ba da amfani mai mahimmanci. Sabili da haka, yana da muhimmanci a nuna cewa abincin ne musamman matsala ga jikinka, maimakon ba da gangan ba da kanka a rage cin abinci. Yin amfani da layin abinci zai taimake ka ka cimma wannan. Da zarar ka gano matsalar matsala, gwada ƙoƙarin ganin idan jikinka zai iya jure wa abincin nan mafi girma, don haka har yanzu zaka iya amfana daga abubuwan da ake gina jiki.
Kuna iya so ka yi magana da likitanka game da yiwuwar tafiya akan abincin mai sauƙi-FODMAP. An shirya wannan abincin ne a matsayin magani na abincin da ake ci don ciwon ciwo mai jiji (IBS). Yana buƙatar taƙaitaccen lokaci na FODMAPs , wanda shine carbohydrates samu a n abinci na yau da kullum da aka samo don taimakawa wajen bayyanar cututtukan IBS, ciki har da gas da bloating. Bayan lokacin ƙuntatawa (ko kawarwa), za ku fara sannu a hankali don gabatar da kayan abinci mai girma-FODMAP a cikin abincin ku don gano ko wane nau'i na FODMAP yana da damuwa a gare ku.
Wasu Hanyoyi na Gas Intestinal
Har ila yau, yana da muhimmanci mu tuna cewa abinci ba shine kawai hanyar iskar gas ba . Hannun halaye na iya haifar da haɗiyar iska wanda zai iya taimakawa wajen ƙyatarwa, tagewa, da gassiness wuce gona da iri:
- Gudun
- Cin da sauri
- Shan shan giya
- Tsayawa kan ƙananan kyakoki
- Dentures cewa ba su dace da kyau.
- Shan taba
Sources:
Nanayakkara WS, Firayim Minista, O'Brien L, Wilkinson TJ, Gearry RB. "Yalwataccen abincin rage cin abinci na FODMAP don maganin ciwo na jijiyar jinji: shaida a yau." Gastroenterology Clinical and Experimental 2016; 9: 131-42.
Kwayoyin Gudanar da Cututtuka na Kasa na Kasa (NASDIC) Gas a cikin Tastingtive Tract.