Apa Ndi Chifukwa Chake Mumakhala Gassy Usiku

Zamkati

• N'chifukwa Chiyani Ndimakhala Wovuta Kwambiri Usiku?
• Thupi lanu likudutsa m'chigayo chachilengedwe.
• Mumakhala gassy usiku chifukwa cha zomwe mumadya.
• Nthawi yakudya kwanu imagwiranso ntchito.
• Simukusuntha ndi kuthirira mokwanira.
• Onaninso za

Tiyeni tikhale owona: Kutha kumakhala kovuta. Nthawi zina thupi, ndipo nthawi zambiri, ngati izo zikuchitika pagulu, figureatively. Koma kodi mumangodabwa, dikirani, 'chifukwa chiyani ndili ndi vuto usiku?' kapena zindikirani kuti wopumira wanu usiku mukamagona, simuli nokha, koma sizimapangitsa kuti zizikhala zoyipa. Kukhala wotopa kwambiri usiku sikungasokoneze kugona kwanu komanso - zambiri #realtalk. - komanso moyo wanu wogonana.

Dziwani kuti akatswiri amavomereza kuti sizachilendo kukhala gassy mwadzidzidzi nthawi yogona. Tsopano pitani kuti muphunzire chifukwa chake ndizofunika kwambiri, choti muchite nazo.

N'chifukwa Chiyani Ndimakhala Wovuta Kwambiri Usiku?

Thupi lanu likudutsa m'chigayo chachilengedwe.

Choyamba, muyenera kumvetsetsa momwe chimbudzi cha thupi lanu chimagwirira ntchito kuti chiphwanye ndikugwiritsa ntchito chakudya. "Mabakiteriya athanzi omwe amakhala m'matumbo mwanu (kutithandiza kugaya chakudya) amapanga mpweya tsiku lonse komanso usiku wonse, ngakhale mutagona," atero a Christine Lee, MD, a gastroenterologist ku Cleveland Clinic. Mosadabwitsa, kuchuluka kwakukulu kwa gasi kumapangidwa pambuyo pa kudya. Chifukwa chake ngati chakudya ndiye chakudya chanu chachikulu kwambiri patsiku lanu, itha kukhala chifukwa chomwe mumakhalira usiku usiku.

Koma ngakhale mutadya chakudya chamadzulo chowala kwambiri, palinso chifukwa china chomwe muliri wovuta kwambiri. "Usiku, mabakiteriya m'matumbo akhala tsiku lonse kuti apse zomwe mwadya," atero a Libby Mills, katswiri wazakudya komanso wolankhulira Academy of Nutrition and Dietetics. Kuyambira pakulowetsa mpaka kupangika kwa gasi, njira yosungunulira imatha kutenga pafupifupi maola asanu ndi limodzi m'matumbo abwinobwino. Chifukwa chake, mudzapeza mpweya wambiri masana chifukwa chakumasana (ndi china chilichonse chomwe mwadya m'maola asanu ndi limodzi apitawa) akumaliza kukugayidwa.

Kotero, si kuti inu mwakhala muli mpweya mwadzidzidzi. "Zimakhudzana kwambiri ndi kuchuluka kwa gasi osati kuchuluka kwenikweni kwa gasi," akutero Dr. Lee.

Palinso chifukwa china chomwe mumakhala wovuta kwambiri usiku zomwe sizikugwirizana ndi zomwe mwadya. "Mchitidwe wanu wamanjenje wodziyimira pawokha umasungabe kutsekemera kwa anal sphincter, makamaka masana, mukakhala otanganidwa komanso otanganidwa ndi zochitika za tsiku ndi tsiku," akufotokoza Dr. Lee. "Izi zimapangitsa kuti mafuta ochulukirapo azikundika ndikukhala okonzeka kutulutsidwa usiku pomwe dongosolo lanu lamanjenje lodziyimira pawokha siligwira ntchito ndipo inu (limodzi ndi anal sphincter) mumakhala omasuka," akutero Dr. Lee. Inde, akulankhula za kukomoka m'tulo mwako.

Mumakhala gassy usiku chifukwa cha zomwe mumadya.

Zachidziwikire, zakudya zomwe mumayika mthupi lanu usiku komanso tsiku lonse zimathandizanso kuti mudzidzimuke mwadzidzidzi. Pali zakudya zambiri zomwe zingapangitse mpweya wanu kuwonjezereka, makamaka zakudya zomwe zili ndi fiber. Pali mitundu iwiri ya fiber, yosungunuka komanso yosungunuka. Ngakhale mtundu wosasungunuka umakhala pafupi ndi mawonekedwe ake oyambilira nthawi yonseyi, ndi mtundu wosungunuka womwe umatha kuthira, motero umatha kuyambitsa mpweya. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

"Zina mwazinthu zosungunuka zimaphatikizapo nyemba, mphodza, nyemba, komanso zipatso makamaka maapulo ndi mabulosi abulu, komanso mbewu monga oats ndi balere," akutero a Mills. Ndipo magwero a ulusi wosasungunuka ndi ufa wa tirigu wonse, chimanga cha tirigu, mtedza, ndi masamba monga kolifulawa, nyemba zobiriwira, ndi mbatata.

"Popeza kuti thupi la munthu silimagwetsa fiber, timadalira mabakiteriya omwe ali m'matumbo athu kuti agwire ntchitoyi. Kuchuluka kwa mpweya wopangidwa kuchokera ku mphamvu (ya chakudya m'matumbo) kutengera momwe mabakiteriya amathandizira kuti timadya kangati zakudya zopatsa thanzi kuti tiwadyetse," akutero Mills. Chifukwa chake mukamadya zakudya zomwe zili ndi fiber, thanzi lanu limakhala ndi thanzi labwino komanso limatha kukumba mosavuta. (Zogwirizana: Kodi Pali Chiyani ndi Net Carbs, ndipo Mumawawerengera Bwanji?)

Koma sizingokhala chabe ulusi womwewo womwe umakupangitsani kukhala wopepuka usiku. "Zakudya zomwe zili ndi michere yambiri zimasungunuka kwambiri mu fructans ndi galactooligosaccharides, shuga omwe sangadyeke ndi matumbo athu (koma tangodalira mabakiteriya am'matumbo kuti azisungunuka, ndikupangitseni kukhala otupa komanso otupa)," atero a Melissa Majumdar, a katswiri wazakudya komanso wolankhulira Academy of Nutrition and Dietetics. Zakudya zomwe zili ndi fructans zimaphatikizapo artichokes, anyezi, adyo, leeks, nandolo, soya, nyemba za impso, nthochi yakupsa, currants, masiku, nkhuyu zouma, mphesa, plums, prunes, persimmon, mapichesi oyera, chivwende, rye, tirigu, balere, maphikidwe , ma pistachio, nyemba zakuda, ndi nyemba za fava.

M'zaka zaposachedwa, chakudya chotsika kwambiri cha FODMAP chatchuka ngati njira yothanirana ndi vuto la GI (eya, kuphatikiza mpweya ndi kuphulika) kuchokera pachakudya chochepa cha zakudya zomwe zili ndi FODMAPs. FODMAP ndi chidule chomwe chimayimira shuga wosagayidwa bwino komanso wowola: Fchosavuta Oanayankha Disaccharides, Monosaccharides andi Pmaolivi. Izi zimaphatikizaponso fiber inulin yowonjezeredwa, ulusi wochokera muzu wa chicory, womwe nthawi zambiri umawonjezeredwa kuzakudya zopangidwa monga granola, chimanga, kapena mipiringidzo yosinthira zakudya kuti iwonjezere mphamvu.

Muthanso kusintha mabakiteriya m'matumbo mwanu mwa kudya maantibiotiki pafupipafupi. Ma probiotics amalimbikitsa kukhazikika m'matumbo pankhani ya chimbudzi ndipo akuyenera kukupangitsani kumva kuti mulibe mpweya wambiri, akutero Dr. Lee. (Zokhudzana: Chifukwa Chake Ma Probiotic Anu Amafunikira Wokondedwa Wanu wa Prebiotic)

Nthawi yakudya kwanu imagwiranso ntchito.

Kupatula kusankha chakudya, momwe mumakhalira m'mawa, usiku, kapena nthawi ina iliyonse mwadzidzidzi zitha kukhala chifukwa cha kuchuluka komwe mudadya komanso nthawi yake.

"Ndikuwona anthu ali ndi vuto ndi chimbudzi chamadzulo ngati atenga nthawi yayitali osadya kapena / kapena kubwerera m'mbuyo (ngati wina adya chakudya cham'mawa, adya nkhomaliro yopepuka, ndipo alibe chakudya chokwanira, chakudya chidzakhala ambiri calories) ndikupangitsa kugaya chakudya kukhala kovuta kwambiri, "atero Majumdar.

"Ngati simudya kapena kumwa mosalekeza tsiku lonse, m'mimba mumatha kupsyinjika ndikukwiya mukapeza chakudya chochuluka," chifukwa chake kupeza nthawi yoyenera kudya ndikumwa ndikofunikira, akutero.

Ngakhale mumakonda kudya pambuyo pake kapena koyambirira kuposa nthawi yayitali (Dr. Lee akuwonetsa kadzutsa nthawi ya 7 kapena 8 m'mawa, nkhomaliro masana mpaka 1 koloko masana, ndi chakudya chamadzulo cha 6 kapena 7 madzulo kuti mukhale ndi dongosolo loyambira labwino, kukhala wosasinthasintha ndiye gawo lofunika kwambiri. Mukakhala osakhazikika komanso osagwirizana ndi nthawi yanu yodyera, thupi silingathe kukhazikitsa nyimbo ya circadian, akuwonjezera.

Ndipo, mosadabwitsa, m'matumbo mwanu mumadana nanu mukadzaza chakudya chodzaza ndi fiber pa chakudya chamadzulo. "Ngati thupi silinagwiritse ntchito zipatso ndi ndiwo zamasamba zambirimbiri (komanso zakudya zina), zimakhala zovuta kusintha," atero a Majumdar.

Ngakhale kuti amayi amafunikira fiber yambiri (25 magalamu patsiku, malinga ndi Academy of Nutrition and Dietetics, ngati mutawonjezera mwadzidzidzi kuchuluka kwa fiber zomwe mukupeza tsiku ndi tsiku mofulumira kwambiri, matumbo anu adzakudziwitsani. Zokhudzana: Maubwino Awa a Fibre Amapangitsa Kukhala Chofunikira Kwambiri Pazakudya Zanu)

Simukusuntha ndi kuthirira mokwanira.

"Masewero olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi," akutero Dr. Lee. "Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi ndi njira imodzi yokha yomwe imathandizira kuti GI yanu isasunthike, chifukwa anthu omwe ali ndi GI motility amakonda kukhala ndi vuto la kudzimbidwa komanso kusachita bwino kapena kusakwanira bwino, komwe kumatulutsa mpweya wa methane, zomwe zimapangitsa kuti pakhale kupuma kwambiri. " Kutanthauzira: Kuchita masewera olimbitsa thupi kumatha kukuthandizani kuti mukhale ndi thanzi labwino, poops osasintha komanso kuti muchepetse zochepa. (Ndipo FYI, kaya ndinu okonda masewera olimbitsa thupi m'mawa kapena thukuta lamadzulo mwina sizipanga kusiyana pankhani yokhala ndi mpweya, akuwonjezera.)

Kumwa madzi ambiri kumathandizanso. Chifukwa chiyani? "Madzi ndi maginito olowa," akutero Majumdar. CHIKWANGWANI chikamagayidwa, chimatenga madzi, zomwe zimawathandiza kuti azidutsa mosavuta. Izi zimathandizanso kupewa kudzimbidwa. (Zomwe Zinachitika Nditamwa Madzi Owirikiza Kawiri Monga Ndimakonda Kwa Sabata Limodzi)

Mfundo yofunikira chifukwa chomwe mumakhalira usiku usiku: Ngakhale mpweya ndi gawo labwino kukhala munthu, ngati mumakhala wokonda m'mawa kapena usiku, kapena mumangoda nkhawa ndi kuchuluka kwa mpweya womwe muli nawo, lingalirani kuyankhula ndi pro. "Palibe amene amadziwa thupi lanu kuposa inu," akutero Dr. Lee. "Ngati kuchuluka kwa gasi kukukhudzani (mwachitsanzo, chatsopano, kuposa momwe mumayambira, kapena mukukula pakapita nthawi), ndiye kuti muyenera kukaonana ndi dokotala. ."

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