Tips don rage yawancin flatulence
Yin aiki tare da iskar gas da damuwa mai tsanani zai iya halakar da rana mai kyau. Abin takaici, akwai wasu canje-canje da za ku iya yi game da yadda za ku ci abin da kuke ci wanda zai taimaka wajen hana alamar cututtuka maras so.
Kowane mutum yana wuce gas, tare da sau 13 zuwa 21 sau daya a kowace rana da ake la'akari da ita. Amma zaka iya samun gas mai yawa da kuma tsagewa idan kana da halaye da ke sa ka haɗiye iska sau da yawa, kamar yadda iska dole ne ya zo a matsayin buring ko fitar da karfinka kamar flatulence.
Har ila yau, akwai abinci wanda yake sananne don samar da karin iskar gas a yawancin mutane, kuma wasu mutane sun fi damuwa da wasu irin abinci.
Tips don hana Gas da Bloating
Don rage adadin gas da kuke fuskanta, bi wadannan jagororin da shawarwari. Idan zaka iya rage adadin iska da ka haɗiye kuma ka san abin da abinci ke haifar da iskar gas, ƙila za ka iya samun raƙuman flatulence da fashewa.
1. Ku ci hankali
Daya daga cikin manyan abubuwan da ke haifar da iskar gas a cikin kwayar halittarka ta haɗiye iska. Idan ka dauki lokaci ka ci da sha a cikin jinkiri, sarrafawa mai kyau, ka rage girman cin iska. A wasu kalmomi, sauraron abin da mahaifiyarka ta fada maka kuma kada ku kwashe abincin ku! Idan kana da ciwon hakora, rashin talauci zai iya taimakawa wajen haɗiye iska lokacin da kake ci.
2. Kada ka daina Gw ko Suck on Hard Candy
Gudun yana iya sa ku ci gaba da haɗiye iska, wanda zai haifar da iskar gas. Dole ne a kauce wa yin hakuri a kan ƙananan ƙwayoyi saboda wannan dalili.
3. Kada shan taba
Shan taba shi ne babban mabuɗin haɗiye iska. Bayan duk sauran cututtuka na lafiyar shan taba, kuna iya haifar da kullun da kuma wucewa da gas sau da yawa.
4. Ki guji abubuwan sha
Kamfanin carbon dioxide ya shiga cikin abubuwan da ake amfani da su na carbonated ya gabatar da iskar gas ba tare da amfani ba a cikin tsarin narkewa.
Ka guje wa waɗannan idan kuna da haɗari da iskar gas.
5. Ki guji Abincin Abincin Abinci wanda ke dauke da Sorbitol, Mannitol, da Xylitol
Wasu abinci masu cin abinci sun hada da maye gurbin sorbitol, mannitol, ko xylitol. Ingancin intestinal za a iya ƙarawa lokacin da kwayoyin hanzari suke aiki da su. Karanta lakabin don tabbata.
6. Zabi Abincinku Abin Hikima
Wasu abinci suna da suna saboda bayar da gudunmawar gassiness. Sun ƙunshi abubuwa waɗanda ba su da kyau a fadi da haka saboda haka suna samuwa ga kwayoyin hanzari suyi aiki, tare da iskar gas ta hanyar samfurin. Koyi abin da abinci yakan taimakawa ga kayan aiki da kuma abincin abincin da zai iya haifar da gas .
Abincin da ya haifar da gas ya hada da wake, legumes, artichokes, bishiyar asparagus, broccoli, bishiyoyi na Brussels, farin kabeji, kabeji, namomin kaza, albasa, apples, peaches, pears, bran, dukan alkama, cuku, ice cream, yogurt, madara, , da kuma sha tare da babban fructose masara syrup.
Masu bincike sun gano mahimmanci wani rukuni na abincin da zai haifar da iskar gas a wasu mutane. Wadannan suna da alamun abinci na FODMAPs kuma suna dauke da abubuwa masu fure wanda ke damun wasu mutane. Wannan wani yanki ne mai ban sha'awa ga mutanen da ke fama da matsala mai tsanani tare da isasshen gas da kuma ciwo mai jiji.
> Sources:
> Agrawal A, Whorwell P. Review labarin: ciki na ciki da kuma rarraba a cikin aikin gastrointestinal cuta - epidemiology da kuma bincike na yiwu masassarar. Pharmacology Abinci & Magungunan Lafiya 2008 27: 2-10.
> Gas a cikin Tarin Nishaji. Ƙungiyar Cibiyar Ciwon Ciwon sukari da Ciwon Kwayoyi da Kwayoyin Kwayoyi. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract.
> Nanayakkara WS, Firayim Minista, O'Brien L, Wilkinson TJ, Gearry RB. Amfani da ƙananan kayan cin abinci na FODMAP don maganin rashin ciwo mai jiji: abin shaida a yau. Gastroenterology Clinical da Experimental 2016; 9: 131-42.