Zakudya zomwe zimayambitsa mpweya

Zamkati

• 1. Nyemba
• 4. Mkaka ndi mkaka
• 5. Chiseyeye
• 6. Zakumwa zozizilitsa kukhosi
• 7. Oats
• 8. Nandolo
• Momwe mungalimbane ndi mpweya mwachilengedwe

Zakudya zomwe zimayambitsa gasi, monga nyemba ndi broccoli, mwachitsanzo, zimakhala ndi michere yambiri komanso chakudya chomwe chimafufumitsidwa ndi mbewu zam'mimba panthawi yopukusa, zomwe zimayambitsa kukhathamira ndi kuphulika, komanso kusagwirizana kwamatumbo pazakudya izi kumasiyana pakati pa anzawo.

Pachifukwa ichi, ndikofunikira kuti wothandizira zakudya awunike zomwe zimaloleza kuzindikira zakudya zomwe zimatulutsa mpweya ndikupanga dongosolo lazakudya logwirizana ndi zosowa za munthuyo.

Sikuti nthawi zonse kumakhala kofunikira kuchotsa chakudya chamtunduwu kuchokera pachakudya, chifukwa kuchepetsa kuchuluka komanso pafupipafupi komwe kumadyedwa, kumatha kukhala kokwanira kuti thupi lizitha kupirira, ndikuchepetsa kupanga mpweya.

1. Nyemba

Zipatso, ndiwo zamasamba ndi zinthu zina, monga timadziti tosakanizidwa, mwachitsanzo, mumakhala mtundu wa shuga wotchedwa fructose, womwe umasakanikirana mosiyanasiyana ndi mtundu wa chakudya. Shuga wamtunduwu samalowa kwathunthu m'matumbo, ndipo amatha kuthandizira kuchuluka kwa gasi. Onani zipatso ziti zomwe zili ndi fructose wapamwamba kwambiri.

Kuphatikiza apo, zipatso monga maapulo, mapichesi, mapeyala ndi maula zimakhalanso ndi zinthu zosungunuka zomwe zimatha kuyambitsa mpweya wochuluka kwa anthu ena.

4. Mkaka ndi mkaka

Lactose ndi shuga omwe amapezeka mkaka komanso zotengera zake. Munthu akakhala ndi vuto la kusagwirizana ndi lactose, ndiye kuti thupi lake lilibe lactase yokwanira, yomwe imayambitsa shuga m'matumbo. Popeza sichigayidwa, imagwiritsidwa ntchito ndi mabakiteriya am'matumbo, omwe amatulutsa ma hydrogen ndi mafuta amtundu waifupi, ndikupanga mpweya.

Zikatero, munthuyo amatha kutengera ena mkaka m'malo mwa lactose kapena zakumwa zamasamba, monga mkaka wa amondi, mwachitsanzo. Kuphatikiza apo, ndikofunikira kuwunika momwe zakudya zilili, chifukwa zinthu zina zimatha kukhala ndi lactose pakati pazopangira zake. Fufuzani ngati muli ndi tsankho pakati pa lactose kudzera pa intaneti.

5. Chiseyeye

Kudya kwa chingamu kapena maswiti kumapangitsa kuti pakhale mpweya, wotchedwa aerophagia, womwe umatulutsa mpweya komanso kusapeza m'mimba. Kuphatikiza apo, chingamu china kapena ma caramel amathanso kukhala ndi sorbitol, mannitol kapena xylitol, omwe ndi shuga omwe amatulutsa mpweya mukamayaka m'matumbo.

6. Zakumwa zozizilitsa kukhosi

Ndikofunikira kupewa zakumwa zozizilitsa kukhosi, madzi a kaboni, mowa ndi zakumwa zina zopangira kaboni, chifukwa zimakonda kulowa m'matumbo, ndikupangitsa mpweya. Mapesi akumwa ayeneranso kupewa.

7. Oats

Oats ndi oat chinangwa kapena oats, komanso zakudya zina zonse, zimatha kuyambitsa mpweya chifukwa zili ndi fiber, raffinose ndi wowuma, zomwe zimathandizira kupangika kwa mpweya m'matumbo.

8. Nandolo

Nandolo, kuphatikiza pa kukhala ndi ulusi wa fructose ndi fermentable m'matumbo, mulinso ma lectin, omwe amaphatikizidwa ndi kuphulika komanso kupanga gasi wochulukirapo.

Onani momwe zakudya zamafuta ziyenera kukhalira.

Momwe mungalimbane ndi mpweya mwachilengedwe

Pofuna kuthana ndi mpweya mwachilengedwe, ndikofunikira kutsatira malangizo:

• Pewani kumwa zakumwa mukamadya;
• Idyani yogurt yachilengedwe 1 patsiku kuti musinthe maluwa am'mimba;
• Idyani zipatso zomwe zimalimbikitsa matumbo kwa anthu akudzimbidwa, monga chinanazi kapena papaya, chifukwa ndi zipatso zomwe zimalimbikitsa chimbudzi;
• Idyani zakudya zazing'ono;
• Pewani kumwa zakumwa ndi udzu;
• Tafuna chakudya chako bwino.

Kuphatikiza apo, pali ma tiyi omwe angathandize kuchepetsa gasi, monga fennel, cardamom, gentian ndi ginger, mwachitsanzo.

Onani vidiyo yotsatirayi kuti mupeze malangizo ena amomwe mungachepetsere gasi kudzera pazakudya: