Maitiro Ekumisa Dumbu Rako kubva kuKuhon'a

Zvemukati

• 1. Inwa mvura
• 2. Idya zvishoma
• 3. Idya zvakanyanya nguva zhinji
• 4. Tsenga zvishoma nezvishoma
• 5. Chengetedza chikafu chinokonzera gasi
• 6. Deredza zvikafu zvine acid
• 7. Usanyanya kudya
• 8. Famba mushure mekudya
• 9. Edza kudzivisa zvinokonzera kuzvidya mwoyo
• 10. Deredza shuga yakawandisa mukudya kwako
• 11. Idya chimwe chinhu paunongonzwa kurwadziwa nenzara
• Mubvunzo:
• A:
• Kutora

Mhedziso

Isu tese takave nazvo zvakaitika: Iwe ugere mukamuri rakanyarara zvachose, uye kamwe-kamwe, dumbu rako rinogunun'una zvine ruzha. Inonzi borborygmi, uye inoitika panguva yakajairika kugaya sekudya, mvura, uye gasi kupfuura nemumatumbo.

Borborygmi inogona zvakare kuverengerwa nenzara, iyo inofungidzirwa kuti inokonzeresa kuvharirwa kwehomoni dzinokonzeresa kupokana mukati medumbu (GI) turakiti. Pasina chikafu chekunyudza ruzha, iwe unopedzisira uine kurira kunonzwika uko kunonzwa kunge kunonzwika mamaira kure.

Kugaya kukwana, kunonoka kugaya, uye kumedza kwezvimwe zvekudya zvese zvinogona kubatsira kune borborygmi. Kazhinji kazhinji ichi chiitiko chinowanzoitika.

Neraki, pane nzira dzinoverengeka dzekumisa dumbu rako kubva pakupenga.

1. Inwa mvura

Kana iwe wakanamatira kumwe kwausingakwanise kudya uye dumbu rako richigunun'una kure, kunwa mvura kunogona kubatsira kumisa. Mvura ichaita zvinhu zviviri: Inogona kuvandudza kugaya uye panguva imwe chete ichizadza dumbu rako kunyaradza dzimwe nzara.

Seyambiro yekuchengetedza, iwe unofanirwa kunge uchinwa mvura nguva dzose kuburikidza nezuva. Kana iwe ukazvibaya zvese panguva imwe chete, unogona kupedzisira waita ruzha pane kuridza mhere.

2. Idya zvishoma

Kana dumbu rako richiita seriri kurira pamusangano iwoyo wa9 am kunyange ukadya kare, ita shuwa kuti unodya zvishoma zvishoma panguva yekudya kwako kwekuseni. Izvi zvinonyatso kukubatsira iwe kugaya chikafu zvirinani, izvo zvinogona kudzivirira dumbu kugunun'una.

3. Idya zvakanyanya nguva zhinji

Iyi ndiyo imwe mhinduro yekusingaperi dumbu kurira. Kana muviri wako ukatanga kuratidza kuti ndiyo nguva yekudya usati wagadzirira kudya, ungangoda kudya kazhinji.

Vanhu vazhinji vanobatsirika nekudya zvina kana zvitanhatu zvidiki pazuva pazuva pane matatu makuru. Izvi, zvinodzivirira kugunun'una panguva yekugaya, uye zvinobatsira kudzivirira iwe kubva kunzara (izvo zvinodzivirira nzara kurira).

4. Tsenga zvishoma nezvishoma

Paunenge uchidya, tsenga chikafu chako zvishoma nezvishoma uye zvakakwana. Nekunyatsopuruzira kuruma kwega kwega, urikupa dumbu rako zvakanyanya kushoma basa rekuita gare gare. Izvi zvinogona kuita kuti kugaya kuve nyore. Nekutsenga zvishoma nezvishoma, newewo usanyanya kumedza mweya, kudzivirira kugaya uye gasi.

5. Chengetedza chikafu chinokonzera gasi

Zvimwe zvekudya zvinowanzo kukonzera gasi uye kuzvimba. Kudzivisa izvi zvekudya kunogona kudzora kudumbuka kwemudumbu izvo zvinokonzerwa nemweya unofamba uchienda mumatumbu.

Zvakajairika mhosva zvinosanganisira zvakaoma-kugaya zvekudya senge:

• bhinzi
• Brussels inomera
• kabichi
• broccoli

6. Deredza zvikafu zvine acid

Kudya uye zvinwiwa zvine yakanyanya acidity zvinogona kuparira ruzha rwunogunun'una, saka kudzideredza mukudya kwako kunogona kubatsira kuzvidzivirira. Izvi zvinosanganisira chikafu senge macitrus, madomasi, uye mamwe masoda.

Izvi zvinosanganisira kofi. Kuganhurira kana kubvisa kofi yako yemangwanani kunogona kubatsira kudzora kudumbu kunoitika izvo zvinoitika maawa mashoma gare gare. Panzvimbo iyoyo, edza mukombe wetii ine caffeine.

7. Usanyanya kudya

Kunyanyisa kudya kunogona kuita kuti zviome zvakanyanya kune masisitimu ekugaya kuita basa rayo; ndosaka tichikwanisa kuona zvimwe zvekuzeya kuya kuchimhanya zvichitevera kudya kukuru kwezororo.

Nekutarisa kune zvidiki zvidiki zvakanyanya nguva zhinji mukati mezuva rese uye uchidya zvishoma (izvo zvinobvumidza muviri wako kunyoresa kuti izere), iwe unogona nyore nyore kudzivisa kunyanyisa.

8. Famba mushure mekudya

Kufamba mushure mekudya kunobatsira kugaya, kufambisa chikafu nemudumbu uye nematumbu zvakanaka. Zvidzidzo zvakaratidza kuti kufamba nekukurumidza mushure mekudya, kunyangwe kungoita mwenje, kufamba kushoma kwehafu yemamaira, kunogona kukurumidza kumhanyisa gastric kubuda.

Ramba uchifunga kuti izvi hazvishandi kune kwakanyanya kana kwakanyanya-kukanganisa kurovedza muviri - izvo zvishoma zvakanyanya zvakanyanya zvichitevera kudya.

9. Edza kudzivisa zvinokonzera kuzvidya mwoyo

Iwe unoziva manzwiro anoita dumbu rako sekunge riri mumapfundo kana huta hwako? Kuzvidya mwoyo kana kukwirira kwakanyanya kwekushushikana-kwenguva pfupi kunogona (maitiro edumbu rako kutumira chikafu mumatumbo), kudzikamisa maitiro ekugaya uye kuchengetedza dumbu rako kutinhira.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka nazvo

10. Deredza shuga yakawandisa mukudya kwako

Kuwedzeredza huwandu hweshuga - kunyanya fructose uye sorbitol - kunogona kukonzera manyoka nemaflatus, zvichidaro kuwedzera ruzha rwemukati.

11. Idya chimwe chinhu paunongonzwa kurwadziwa nenzara

Mhinduro iri nyore kana iwe uchiziva iwe unonzwa kuti inozivikanwa nzara nzwara ndeyekudya chinhu ipapo ipapo. Idya chimwe chinhu chakareruka, senge vanokanganisa kana chidiki chegranola bar. Darika chikafu chine mafuta senge machipisi embatatisi. Izvi zvinowanzo kukonzera gasi kana kuzvimba.

Mubvunzo:

Sei mudumbu mangu muchirira pakati pehusiku?

A:

Izvi zvinonyanya kuitika peristalsis, inova nhevedzano yemasuru contractions iyo inofambisa chikafu kumberi mune yeGI turakiti panguva yekugaya maitiro. Ndiwo mutinhimira waunonzwa mushure mekudya, uye unogona kuitika maawa gare gare, kunyangwe husiku paunenge wakarara. Zvinogoneka kuti ruzha runotinhira runonzwika zvakanyanya usiku paunenge uri munzvimbo yakanyarara uye unowanzo tarisa pane urwu ruzha.

Kutora

Unogona kusada kuve nekurira, kugunun'una mudumbu, asi zvakajairika zvakanyanya. Kunyangwe iwe uine nzara, uchichera zvine ruzha, kana uchisangana nekugaya, chengeta aya matipi mupfungwa kuti zvese zvideredze uye kudzivirira dumbu kurira.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisvetuka mudumbu kubva mukugaya pamwe nekurwadziwa kazhinji mudumbu, kuda kurutsa, kana manyoka, ita musangano kuti uone chiremba wako. Izvi zvinogona kukonzerwa neinoshatisa bowel syndrome (IBS), inononoka gastric kubvisa (gastroparesis), kana zvimwe, zvakanyanya zvakakomba mamiriro emudumbu.