Heino Chikonzero Nei Iwe Wakadaro Gassy Husiku

Zvemukati

• Sei Ndiine Gasi Kwazvo Husiku?
• Muviri wako uri kuenda kuburikidza neyakajairwa kugaya maitiro.
• Iwe une gassy usiku nekuda kwekudya kwako.
• Nguva yekudya kwako ine basa, zvakare.
• Hausi kufamba uye hydrate zvakakwana.
• Ongororo ye

Ngativei vechokwadi: Farting haina kugadzikana. Dzimwe nguva panyama, uye kazhinji, kana zvikaitika mune veruzhinji, nenzira. Asi iwe unogara uchinetseka, mira, 'nei ndiine gasi husiku?' kana kuona kuti gassier yako usiku paunorara pamubhedha, hausi wega, asi izvozvo hazviite kuti zvinyanye kutyisa. Kuve uine gasi husiku haugone kungokanganisa nehope dzako asi - more #realtalk. - zvakare hupenyu hwako hwepabonde.

Ziva chokwadi kuti nyanzvi dzinobvumirana zvakajairika kuva gassy kamwe kamwe panguva yekurara. Zvino, enda unodzidza kuti nei izvo zviri uye zvakanyanya kukosha, zvekuita nezvazvo.

Sei Ndiine Gasi Kwazvo Husiku?

Muviri wako uri kuenda kuburikidza neyakajairwa kugaya maitiro.

Kutanga, iwe unofanirwa kunzwisisa mashandisiro anoita muviri wako digestive system kuputsa uye kushandisa chikafu. "Mabhakitiriya ane hutano anogara pamwe chete nemudumbu mako (kutibatsira kugaya zvokudya) kugadzira gasi zuva rose uye usiku hwose, kunyange panguva yekurara kwako," anodaro Christine Lee, MD, gastroenterologist paCleveland Clinic. Zvisingashamisi, mavhoriyamu makuru egasi anogadzirwa mushure mekudya. Saka kana kudya kwemanheru kuri kudya kwako kukuru kwezuva rako, zvinogona zvakare kuve chikonzero nei uri gassy husiku.

Asi kunyangwe iwe ukadya chikafu chakanyanya-mwenje, pane chimwe chikonzero nei uri gassy. "Husiku, mabhakitiriya ari mudumbu anga aine zuva rese rekugocha zvawadya," anodaro Libby Mills, chiremba wezvekudya akanyoreswa uye mutauriri weAcademy yeNutrition uye Dietetics. Kubva pakunyura kusvika pakuumbwa kwegasi, maitiro ekuzeya anogona kutora angangoita maawa matanhatu mudumbu rakajairika. Nekudaro, iwe ungango sangana neakawanda gasi mumashure ezuva nekuti chikafu chako chemasikati (uye chero chinhu chawakadya mumaawa matanhatu apfuura) chiri kupedzisa kugayiwa.

Saka, hakusi kuti wabva waita gasi kamwe kamwe. "Ine chekuita nekuunganidza gasi kwete huwandu chaihwo hwekugadzirwa kwegesi," anodaro Dr. Lee.

Pane chimwezve chikonzero chinoita kuti unzwe gashu usiku zvisinganei nezvawadya. "Sisitimu yako yekuzvidzivirira inochengetedza kuvharwa kweiyo anal sphincter, kunyanya panguva yemasikati, iwe paunenge uchishanda zvakanyanya uye wakazara mumabasa ezuva nezuva," anotsanangura Dr. Lee. "Izvi zvinokonzera kuti gasi rakawanda riungane uye rigadzirire kusunungurwa usiku apo hurongwa hwako hwemagetsi hunenge husina kushanda uye iwe (pamwe chete neanal sphincter yako) unowedzera kusununguka," anodaro Dr. Lee. Hongu, ari kutaura nezve kunyura muhope dzako.

Iwe une gassy usiku nekuda kwekudya kwako.

Ehezve, izvo zvekudya iwe zvauri kuisa mumuviri wako husiku uye mukati mezuva rese zvakare zvine basa rakakura mukuti nei iwe uri gassy kudaro kamwe kamwe. Kune matani ezvikafu zvinogona kuita kuti gasi rako riwedzere, kunyanya chikafu chakakwira mufiber. Kune mhando mbiri dzefaibha, dzinonyungudika uye dzisingasvike. Nepo iyo isinganyungudika inogara padyo nechimiro chayo chepakutanga mukati mekugaya, imhando inonyungudika inovirisa, uye nekudaro inogona kukonzera gasi. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

“Panobva pasoluble fiber zvinosanganisira bhinzi, nyemba nenyemba, pamwe nemichero kunyanya maapuro neblueberries, zviyo zvakaita semapfunde nebhari,” anodaro Mills. Uye manyuko easina kusungunuka fiber anosanganisira yakazara-gorosi furawa, gorosi bran, nzungu, uye miriwo senge kolifulawa, bhinzi girini, uye mbatatisi.

"Sezvo muviri wemunhu usingaputse fiber, isu tinotsamira pamabhakitiriya ari mudumbu medu kuti tiite basa iri. Huwandu hwegasi hunogadzirwa kubva mukuvirisa (kwechikafu mumatumbo) chinoenderana nekuti ikosi yebhakitiriya yakagadziriswa sei. "kangani isu tinodya chikafu chefibisi kuvapa chikafu," anodaro Mills. Saka kazhinji iwe uchidya izvo zvikafu zvakakwira mufiber, hutano hwako hwemukati microbiome uye zviri nyore kugaya. (Inoenderana: Chii Chinoita neNet Carbs, uye Unodziverenga Sei?)

Asi inogona kunge isiri iyo fiber pachayo irikuita kuti uwedzere gasi husiku. "Chikafu chakakwira musoluble fiber zvakare chakakwira mufructans uye galactooligosaccharides, shuga isingagayiwe nematumbo edu (asi kungovimba nemabhakitiriya emudumbu kuita kugaya, zvichiita kuti uwedzere gassy uye kuputika)," anodaro Melissa Majumdar, a. akanyoresa dietitian uye mutauriri we Academy of Nutrition uye Dietetics. Zvokudya zvakakwirira mufructans zvinosanganisira artichokes, hanyanisi, garlic, leeks, peas, soya beans, itsvo bhinzi, mabhanana akaibva, macurrants, mazuva, maonde akaomeswa, mazambiringa, plums, prunes, persimmons, mapichisi machena, manwiwa, rye, gorosi, bhari, cashews. , pistachios, bhinzi nhema, uye fava bhinzi.

Mumakore achangopfuura, iyo yakaderera-FODMAP yekudya yakawana mukurumbira semushonga wekurwisa kusagadzikana kweGI (yep, kusanganisira gasi uye kuzvimba) kubva kuchikafu chakaderera muzvikafu zvine FODMAPs. FODMAP chirevo chinomiririra shuga isina kugaya uye isina kuviriswa: Fkuregererwa Oligosaccharides, Disaccharides, Mmavirize and Polyols. Izvi zvinosanganisira zvakare yakawedzera fiber inulin, fiber kubva chicory midzi, iyo inowanzo kuwedzerwa kune zvakagadziriswa chikafu senge granola, zviyo, kana mabara ekutsiva eupfu kuti avape imwe yekuwedzera fiber.

Iwe unogona zvakare kugadzirisa mabhakitiriya ari mudumbu rako nekudya mamwe mapurobioti nguva nenguva. MaProbiotic anokurudzira kugara mukati megumbu kana zvasvika pakugaya uye zvinofanirwa kukusiya uchinzwa kushomeka, anodaro Dr. Lee. (Zvakafanana: Nei Probiotic Yako Inoda Prebiotic Partner)

Nguva yekudya kwako ine basa, zvakare.

Kunze kwekusarudzwa kwechikafu, kuti uri gassy sei mangwanani, husiku, kana chero nguva chero kamwe kamwe zvingangove mhedzisiro yekudya kwawakaita uye nguvai.

"Ndinoona vanhu vachinetseka nekugaya kwemanheru kana vakafamba kwenguva refu vasina kudya uye / kana kudzosera kumashure (kana mumwe munhu akasvetuka kudya kwemangwanani, achidya masikati mashoma, uye asina chikafu chakaenzana, kudya kwemanheru ndiko kuchave macalorie) uye zvinoita kuti kugaya kudya kunetse, "anodaro Majumdar.

"Kana iwe ukasadya kana kunwa zvakaenzanirana mukati mezuva rese, dumbu rinogona kupedzisira radzvanyirirwa uye rakatsamwa kana mutoro wechikafu ukarova," saka kuwana nguva yekudya nekunwa chirongwa kwakakosha, anodaro.

Kunyangwe iwe ukajaira kudya chikafu chako mushure kana kumberi kupfuura avhareji (Dr. Lee anoratidza kudya kwemangwanani nguva dza7 kana 8 am, masikati masikati kusvika 1 pm, uye kudya kwemanheru na6 kana na7 manheru kuitira chirongwa chekugaya chine hutano), kusagadzikana ndiko chinonyanya kukosha chikamu. Paunenge usiri wenguva uye usingaenderani nehurongwa hwako hwekudya, muviri haugone kuseta circadian rhythm, anowedzera.

Uye, zvisingashamisi, ura hwako huchakuvenga chaizvo kana iwe ukarovera mutoni yezvikafu zvakazadzwa nefiber pakudya kwemanheru. "Kana muviri ukasajaira kuwanda kwemichero miriwo nemiriwo (uye zvimwe zvekudya zvefibre), zvinonetsa kuwana," anodaro Majumdar.

Ipo vakadzi vachida yakawanda faibha (25 gramu pazuva, zvinoenderana neChipatimendi cheNutrition uye Dietetics, kana iwe ukangoerekana wawedzera huwandu hwefibre iwe yauri kuwana mazuva ese nekukurumidza, ura hwako huchave nechokwadi kukuzivisa iwe. Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Hausi kufamba uye hydrate zvakakwana.

"Rovedza muviri, kurovedza muviri, kurovedza muviri," anodaro Dr. Lee. "Kuve wakasimba uye wakagwinya muviri inzira imwe chete inobudirira yekuchengeta GI motility yako ichifamba, sezvo vanhu vane GI motility vanononoka kutambura nekuzvimbirwa uye kana kusaita zvakanaka / kusakwana kuita tsvina, iyo inoburitsa methane gasi, zvichikonzera kunyanyisa flatulence. " Dudziro: Kuita maekisesaizi kunogona kukubatsira iwe kuva noutano hwakanaka, zvinowirirana poops uye fart zvishoma. (Uye FYI, kunyangwe iwe uri fan wekudzidzira mangwanani kana juzi remanheru sesh pamwe hazviite mutsauko kana zvasvika pakuva gassy, ​​anowedzera.)

Kunwa mvura yakawanda kunobatsirawo. Sei? "Mvura igineti kune fiber," anodaro Majumdar. Sezvo fiber inogayiwa, inotora mvura, iyo inobatsira kuti ipfuure nemudumbu rako nyore nyore. Izvi zvinobatsirawo kudzivirira kuzvimbirwa. (Yakabatana: Chii Chakaitika Pandakadhakwa Kaviri Semvura Yakawanda Sezvandinowanzoita Kwevhiki)

Pazasi pekuti nei iwe uri gassy husiku: Nepo gasi chiri chikamu chakajairika chekuve munhu, kana iwe uri gassy chaiyo mangwanani kana husiku, kana uchingonetseka nezve huwandu hwemweya wauinawo zvachose, funga kutaura nepro. "Hapana anoziva muviri wako zviri nani kupfuura iwe," anodaro Dr. Lee. "Kana huwandu hwegasi hune chokuita newe (kureva, hutsva, kupfuura nheyo yako yekutanga, kana kuwedzera nekufamba kwenguva), saka unofanira kuona chiremba kuti aongororwe. Zvadaro kuona nyanzvi yezvokudya zvezvokudya zvine utano uye sarudzo inogara iri pfungwa huru. ."

Ongororo ye