13 Zvekudya Zvinokonzeresa Kuputika (uye Chii Chaunodya Panzvimbo)

Zvemukati

• 1. Bhinzi
• 2. Runyemba
• 3. Zvinwiwa neCarbonated
• 4. Gorosi
• 5. Broccoli uye Mimwe Miriwo yeCruciferous
• 6. Hanyanisi
• 7. Bhari
• 8. Rye
• 9. Dairy Zvigadzirwa
• 10. Maapuro
• 11. Garlic
• 12. Shuwa Zvidhakwa
• 13. Doro
• Dzimwe Nzira Dzokuderedza Bloating
• Tora Meseji Yekumba

Kuputika ndiko apo dumbu rako rinonzwa kuzvimba kana kukudzwa mushure mekudya.

Inowanzo kukonzerwa negasi kana zvimwe zvinhu zvekugaya ().

Bloating zvakajairika. Vanenge gumi nematanhatu kusvika makumi matatu kubva muzana muzana yevanhu vanoti vanozviona nguva dzose (,).

Kunyangwe kuzvimba kungava chiratidzo chehutano hwakakomba, zvinowanzo kukonzerwa nechimwe chinhu mukudya ().

Hezvino gumi nezviviri zvekudya zvinogona kukonzera kubhururuka, pamwe nemazano ezvekudya panzvimbo.

(Vanhu vanowanzo nyonganisa "kuzvimba" ne "kuchengetwa kwemvura," izvo zvinosanganisira kuwedzera huwandu hwemvura mumuviri. Heano nzira nhanhatu dziri nyore dzekudzora kuchengetedza kwemvura.)

1. Bhinzi

Bhinzi rudzi rwetsanga.

Izvo zvine huwandu hwakawanda hweprotein uye hutano carbs. Bhinzi zvakare dzakapfuma kwazvo mu fiber, pamwe neakawanda mavitamini uye mamineral ().

Nekudaro, bhinzi zhinji dzine shuga inonzi alpha-galactosides, inova yeboka remacarbs anonzi FODMAPs.

FODMAPs (inovira oligo-, di-, mono-saccharides uye polyols) mapfupi-cheni makabhohaidhiretsi anopukunyuka kugaya uye anobva aviriswa nematumbu mabhakitiriya mukoloni. Gasi chibereko cheichi chiitiko.

Kune vanhu vane hutano, FODMAPs zvinongopa mafuta kune anobatsira ekugaya mabhakitiriya uye haafanire kukonzera chero matambudziko.

Nekudaro, kune vanhu vane chirwere chinoshungurudza ura, imwe mhando yegasi inogadzirwa panguva yekuvira. Izvi zvinogona kukonzera kusagadzikana kukuru, nezviratidzo zvakaita sekuzvimba, kubatikana, kupwanya uye kuita manyoka ().

Kunyorova uye kumera bhinzi inzira yakanaka yekudzora maFODMAP mumabhinzi. Kuchinja iyo inowira mvura kakawanda kunogona kubatsira ().

Chii chekudya pachinzvimbo: Dzimwe bhinzi dziri nyore pane yekugaya system. Bhinzi dzePinto uye bhinzi nhema zvinogona kunge zvichinyungudika, kunyanya mushure mekunyorova.

Iwe unogona zvakare kutsiva bhinzi nezviyo, nyama kana quinoa.

2. Runyemba

Nembiru zvakare ndemagaro. Izvo zvine huwandu hwakawanda hweprotein, fiber uye zvine hutano carbs, pamwe nemaminerari simbi, mhangura uye manganese.

Nekuda kweye yavo yepamusoro faibha zvemukati, zvinogona kukonzera kuputika mune vane moyo vanhu. Izvi zvinonyanya kuitika kune vanhu vasina kujaira kudya yakawanda fiber.

Kunge bhinzi, nyemba dzinewo maFODMAP. Aya mashuga anogona kubatsira mukuwedzera gasi kugadzirwa uye kuzvimba.

Nekudaro, kunyorovesa kana kusvuura nyemba usati wadzidya kunogona kuita kuti zvive nyore kwazvo padumbu rekugaya.

Chii chekudya pachinzvimbo: Chiedza chine nyemba nyemba dzinowanzo dzika mu fiber pane dzakasviba, uye nekudaro dzinogona kukonzera kushoma kutumbuka.

3. Zvinwiwa neCarbonated

Carbonated zvinwiwa chimwe chinowanzoitika chikonzero chekuputika.

Idzi zvinwiwa zvine huwandu hwakawanda hwecarbon dioxide, gasi.

Paunonwa chimwe chezvinwiwa izvi, unopedzisira wamedza huwandu hweiyi gasi.

Imwe gasi inovharirwa mugadziriro yekugaya, iyo inogona kukonzeresa kusagadzikana uye kunyange kupwanya.

Chii chokunwa pachinzvimbo: Mvura isina mbichana inogara iri nani. Dzimwe nzira dzoutano dzinosanganisira kofi, tii uye nemichero-yakavhenganiswa ichiri mvura.

4. Gorosi

Gorosi ranga richikakavadzana zvikuru mumakore mashoma apfuura, kunyanya nekuti rine puroteni inonzi gluten.

Kunyangwe paine kukakavara, gorosi richiri kunyanya kudyiwa zvakanyanya. Icho chinhu chinogadzirwa muzvingwa zvakawanda, mapasta, matilla uye mapizi, pamwe nezvinhu zvakabikwa semakeke, mabhisikiti, mapekeke uye waffles.

Kune vanhu vane chirwere chechiliac kana kunzwisisika kweguteni, gorosi rinokonzera matambudziko makuru ekugaya. Izvi zvinosanganisira kuzvimba, gasi, manyoka uye kurwadziwa nemudumbu (,).

Gorosi zvakare iri sosi huru yeFODMAPs, iyo inogona kukonzera matambudziko ekugaya muvanhu vazhinji (,).

Chii chekudya pachinzvimbo: Kune dzimwe nzira dzakawanda dzisina guten kune gorosi, senge oats akachena, quinoa, buckwheat, furau yeamondi uye hupfu hwekokonati.

Kune dzimwe nzira dzakasiyana pane yechinyakare chingwa chegorosi mune ino chinyorwa.

5. Broccoli uye Mimwe Miriwo yeCruciferous

Iyo yemuchinjikwa yemiriwo mhuri inosanganisira broccoli, cauliflower, kabichi, brussels nhungirwa uye akati wandei mamwe.

Izvi zvine hutano, zvine zvakawanda zvakakosha zvinovaka muviri senge fiber, vitamini C, vitamini K, iron uye potasium.

Nekudaro, iwo zvakare ane maFODMAP, saka anogona kukonzera kuputika mune vamwe vanhu ().

Kubika cruciferous miriwo kunogona kuita kuti zvive nyore kugaya.

Chii chekudya pachinzvimbo: Kune dzimwe nzira dzakawanda dzinogona kuitika, kusanganisira sipinashi, magaka, lettuce, mbatatisi uye zucchini.

6. Hanyanisi

Hanyanisi iri pasi pevhu girobhu miriwo ine yakasarudzika, yakasimba kuravira. Hazviwanzo kudyiwa zvakakwana, asi zvinozivikanwa mukudya zvakabikwa, padivi ndiro uye masaladi.

Kunyangwe zvavo vachiwanzo kudyiwa muhuwandu hushoma, hanyanisi ndeimwe yemidziyo mikuru yekudya yefrustans. Idzi ndidzo shinda dzinogadzika dzinogona kukonzera kuputika (, 14).

Pamusoro pezvo, vamwe vanhu vane moyo munyoro kana vasingashiviriri kumamwe makemikari mune anyanisi, kunyanya mbishi hanyanisi ().

Naizvozvo, hanyanisi ndicho chikonzero chinozivikanwa chekuzvimba uye kumwe kunetseka kwekugaya. Kubika hanyanisi kunogona kudzikisira izvi kugaya kwekudya.

Chii chekudya panzvimbo: Edza kushandisa matsva miriwo kana zvinonhuwira seimwe nzira kune hanyanisi.

7. Bhari

Bhari inowanzodyiwa zviyo zvezviyo.

Iyo ine hutano hwakanyanya, sezvo iine hupfumi mu fiber uye iine huwandu hwakawanda hwevhitamini nemaminerari senge molybdenum, manganese uye selenium.

Nekuda kweiyo yepamusoro faibha zvemukati, yakazara yezviyo bhari inogona kukonzera kuputika mune vanhu vasina kujaira kudya yakawanda fiber.

Uyezve, bhari ine gluten. Izvi zvinogona kukonzera matambudziko kune vanhu vasingashiviriri kune gluten.

Chii chekudya pachinzvimbo: Bhari yakanatswa, separera kana scotch bhari, inogona kushivirirwa zvirinani. Bhari inogona zvakare kutsiviwa nedzimwe tsanga kana pseudocereals senge oats, brown rice, quinoa kana buckwheat.

8. Rye

Rye tsanga yezviyo inoenderana negorosi.

Iyo ine hutano chaizvo uye yakanaka sosi ye fiber, manganese, phosphorus, mhangura uye B-mavitamini.

Zvisinei, rye rinewo gluten, puroteni iyo vanhu vazhinji vanoziva kana vasingashiviriri.

Nemhaka yehupamhi hwayo fiber uye zvemukati zvegluten, rye inogona kunge iri iyo honzeri huru yekuzvimba muvanhu vane hanya

Chii chekudya pachinzvimbo: Dzimwe tsanga kana pseudocereals, kusanganisira oats, brown rice, buckwheat kana quinoa.

9. Dairy Zvigadzirwa

Dairy ine hutano hwakanyanya, pamwe neicho chakanakisa sosi yeprotein uye calcium.

Kune akawanda zvigadzirwa zvemukaka zviripo, kusanganisira mukaka, chizi, kirimu chizi, yogati uye bota.

Zvisinei, inenge 75% yehuwandu hwepasi rose haigone kuputsa lactose, shuga inowanikwa mumukaka. Aya mamiriro anozivikanwa se lactose intolerance (,).

Kana iwe uine lactose isingashiviriri, mukaka unogona kukonzera matambudziko makuru ekugaya. Zviratidzo zvinosanganisira kuputika, gasi, kupwanya uye manyoka.

Chii chekudya pachinzvimbo: Vanhu vane lactose vasingashiviriri dzimwe nguva vanobata kirimu uye bhotoro, kana mukaka wakaviriswa senge yogati ().

Lactose-isina mukaka zvigadzirwa zvinowanikwa zvakare. Dzimwe nzira kumukaka wenguva dzose dzinosanganisira coconut, almond, soy kana mukaka wemupunga.

10. Maapuro

Maapuro ari pakati pemichero inozivikanwa kwazvo pasirese.

Iwo akakwirira mune fiber, vhitamini C uye antioxidants, uye akave akabatanidzwa nehurefu hwerubatsiro rwehutano (, 20).

Zvisinei, maapuro ave achizivikanwawo kuti anokonzera kubhururuka uye zvimwe zvinhu zvekugaya vamwe vanhu.

Mitsotsi ndeye fructose (inova FODMAP) uye yakakwira fiber yezvinyorwa. Fructose uye faibha zvinogona kuviriswa mumatumbu makuru, uye zvinogona kukonzera gasi uye kuzvimba.

Maapuro akabikwa anogona kunge ari nyore kugaya pane ari kutsva.

Chii chekudya panzvimbo: Mimwe michero, yakadai semabhanana, bhuruu, bhuratifuru, mandarini, maranjisi kana mahabhurosi.

11. Garlic

Garlic inozivikanwa zvakanyanya, zvese zvekunaka uye semushonga wehutano.

Kufanana nehanyanisi, gariki ine fructans, ayo ari maFODMAPs anogona kukonzera kuputika ().

Allergy kana kusagadzikana kune mamwe makemikari anowanikwa mugariki zvakare akajairika, aine zviratidzo zvakaita sekuzvimba, belching uye gasi ().

Zvisinei, kubika garlic kunogona kuderedza izvi.

Chii chekudya pachinzvimbo: Edza kushandisa mamwe mahebhu nezvinonhuwira mukubika kwako, senge thyme, parsley, chives kana basil.

12. Shuwa Zvidhakwa

Shuga doro rinoshandiswa kutsiva shuga muzvikafu zvisina shuga uye nekutsenga matadza.

Mhando dzakajairika dzinosanganisira xylitol, sorbitol uye mannitol.

Shuga madoro ari zvakare FODMAPs. Ivo vanowanzo kukonzera matambudziko ekugaya, nekuti vanosvika ura hukuru husina kuchinjika uko hutumbo hutachiona hunodyisa pavari.

Kudya huwandu hwakawanda hweshuga doro hunogona kukonzeresa nyaya dzekugaya, dzakadai sekuzvimba, gasi uye manyoka.

Chii chekudya pachinzvimbo: Erythritol zvakare ishuga doro, asi zviri nyore pakugaya pane zvataurwa pamusoro. Stevia zvakare imwe nzira ine hutano kune shuga neshuga doro.

13. Doro

Wese munhu angangodaro akanzwa izwi rekuti "dumbu redoro" rakashandiswa kare.

Icho hachirevi kwete kungo wedzera mudumbu mafuta, asi zvakare nekuzvimba kunokonzerwa nekumwa doro.

Doro chinwiwa chine kabhoni chakagadzirwa kubva kunzvimbo dzinoviriswa carbs sebhari, chibage, gorosi uye mupunga, pamwe neimwe mbiriso nemvura.

Naizvozvo, ine gasi (kabhoni dhayokisaidhi) uye inovirisa carbs, zvikonzero zviviri zvinozivikanwa zvekuzvimba. Zviyo zvinoshandiswa kubira doro zvakare zvinowanzove neguteni.

Chii chokunwa pachinzvimbo: Mvura inogara iri chinwiwa chakanakisa, asi kana iwe uchitsvaga dzimwe nzira dzekudhakwa ipapo waini tsvuku, waini chena kana mweya inogona kukonzeresa kutumbuka.

Dzimwe Nzira Dzokuderedza Bloating

Kuputika idambudziko rakajairika, asi kazhinji rinogona kugadziriswa neshanduko dzakareruka.

Pane akatiwandei mazano ayo anogona kubatsira kudzikisa kubvaruka, zvakatsanangurwa muchinyorwa chino.

Kana iwe uchiramba uine matambudziko ekugaya, saka ungangoda kufunga nezve yakaderera-FODMAP yekudya. Inogona kuve inoshanda zvinoshamisa, kwete yekuzvimba chete asi nedzimwe nyaya dzekugaya futi.

Nekudaro, ita shuwa kuti uone zvakare chiremba kuti atonge kunze kweanogona kunge akakomba mamiriro ekurapa.

Tora Meseji Yekumba

Kana iwe uine matambudziko nekuzvimba, saka mikana ndeyekuti chikafu pane ichi chinyorwa ndicho chinokonzeresa.

Izvo zvataurwa, hapana chikonzero chekudzivisa zvese izvi zvekudya, chete izvo zvinokukonzera matambudziko pachezvako.

Kana iwe ukaona kuti chimwe chikafu chinogara chichiita kuti ubudiswe, saka ingozvidzivirira. Hapana chikafu chakakodzera kutambura.