Izindlela eziyisithupha zokuqeda amagesi okukhulelwa acasulayo kanye nokuphazamiseka kokugaya ukudla

Uma ukhathele futhi ukhala ngokusinda, ukuqunjelwa, igesi, ukuphazamiseka kokugaya ukudla, kusho ukuthi awuwedwa kulokhu obhekene nakho, abesifazane abaningi bahlushwa inkinga yokuqunjelwa kanye negesi esiswini, okungenye yezinkinga izinto eziphazamisa kakhulu kubo, lapho amagesi ehambisana nobuhlungu obukhulu esiswini Ubuhlungu besisu, ukugula nokubhodla.

Ongoti bokudla okunomsoco bachaze ukuthi kunezinhlobo ezithile zokudla ezidala igesi ngesikhathi sokukhulelwa, ikakhulukazi kwabesifazane abaphethwe yi-Irritable Bowel Syndrome, lapho maningi amathuba okuba babe negesi nokuqunjelwa ngesikhathi sokukhulelwa nangemuva kwayo.

Emigqeni elandelayo, sizokubonisa amathiphu angu-6 egolide akwenza ukwazi ukuqeda inkinga ye-flatulence ngesikhathi sokukhulelwa, ngokusho kwewebhusayithi "Yomugqa Wezempilo".

1- Phuza uketshezi oluningi:

Phuza amanzi amaningi ngesilinganiso sezinkomishi ezingu-8 ngosuku, kanye namanye amajusi, futhi amagesi ngokuvamile ahlotshaniswa nabantu abane-Irritable Bowel Syndrome, ngakho-ke ukunakekelwa kufanele kuthathwe ngenkathi uphuza uketshezi, okungukuthi, awaqukethe ushukela ophezulu, futhi kungcono ukuthi abesifazane abakhulelwe baphuze amajusi ngaphandle kwamanzi, Uphayinaphu, ukranberry, amagilebhisi, nejusi yamawolintshi.

2 - ukunyakaza

Ukuvivinya umzimba nokuzivocavoca kufanele kube yingxenye yendlela yakho yansuku zonke, okungukuthi, ukubeka ohlelweni losuku, futhi uma singekho isikhathi esanele sokuzivocavoca, kungashintshwa ukuhamba nsuku zonke okungenani imizuzu engu-30, njengoba ukuzivocavoca kusiza ukunciphisa. ubungozi bokuqunjelwa okuholela ekuqunjelweni nasegesini.

3- Ukudla ngendlela efanele

Landela ukudla okunempilo, futhi ugweme ukudla okudala izimpawu ze-irritable bowel syndrome ebangela ukuqunjelwa kanye negesi, njengokudla okuthosiwe nokudla okunamafutha amaningi, iziphuzo ezibandayo, ukudla okudliwayo okunjengopelepele oshisayo, upelepele nokhukhamba, nemifino efana iklabishi ne-broccoli, kanye nokolweni namazambane.

4 - Khulisa ukudla kwakho kwe-fiber

Ukudla okunothe nge-fiber kusiza ukukhipha amanzi emathunjini, futhi kusize inqubo yokukhipha indle endlini yokugezela. I-fiber inganciphisa izimpawu zokuqunjelwa kanye ne-flatulence, njengolethisi, i-watercress, amapentshisi, amakhiwane, ubhanana, imifino enamaqabunga, kanye nezinhlamvu ezigcwele. njengama-oats.

5- Gwema ukukhathazeka nokucindezeleka

Ukukhathazeka nokucindezeleka yizici ezimbili ezivusa i-IBS, futhi ukukhathazeka nokucindezeleka kwandisa umthamo womoya ongcoliswe amagciwane owesifazane okhulelwe angase awugwinye ngenxa yenjabulo eyeqile.

6 - iminti

I-Mint ingenye yemithi yokwelapha isinqandakuvunda yokukhipha amagesi esiswini ngesikhathi sokukhulelwa nangemuva kwayo, kanye ne-mint isetshenziswa njengesidambisa sezinzwa kanye nesiphumuza imisipha.