Ni iki Gasi yo mu Mara? Ibimenyetso, Ibiteye, & Uko Wavura Urikumira

Gasi yo mu mara ni umwuka usanzwe n'ibindi binyabutabazi bisanzwe byiyongera mu gihe cyo gukora ibyo kurya, kunywa, no gukora ibyo kurya. Buri wese akora gasi buri munsi, akenshi ayisohora hagati ya 13 na 21 ku munsi atabitekerejeho.

Uburyo bwo gukora ibyo kurya bumeze nk'uruganda rukora cyane, rusenya ibyo kurya kandi rugakora gasi nk'ikintu gisanzwe. Nubwo gasi rimwe na rimwe ishobora kumvikana itaryoshye cyangwa iteye isoni, mu by'ukuri ni ikimenyetso cyerekana ko uburyo bwo gukora ibyo kurya buri gukora akazi kabwo.

Ni iki Gasi yo mu Mara?

Gasi yo mu mara ni uruvange rw'ibinyabutabazi bitagira impumuro nk'azote, okisijeni, karubone dayokiside, idirojeni, rimwe na rimwe metani, bikusanyiriza mu gifu no mu mara. Iyi gasi iva mu bintu bibiri by'ingenzi: umwuka umira n'ibinyabutabazi bikorwa iyo bagiteri zo mu mara manini zisenya ibyo kurya bitarashira.

Tekereza inzira yo gukora ibyo kurya nk'umuyoboro muremure aho gasi ishobora gukusanyiriza ahantu hatandukanye. Iyo igitutu cyiyongereye, umubiri wawe usohora mu buryo busanzwe binyuze mu kuruka cyangwa gusohora gasi binyuze mu rukururano.

Gasi yo mu Mara Yumvikana Gute?

Gasi akenshi yumvikana nk'igitutu, kuzura, cyangwa kubyimba mu nda yawe. Ushobora kubona umwuka ugenda wumva ukomeye, wumva uremereye mu nda yawe, cyane cyane nyuma yo kurya ibiryo bimwe na bimwe cyangwa amafunguro manini.

Abantu benshi babisobanura nk'uko bifata nk'igifu cyabo cyuzuye nk'ipantaro. Ibyiyumvo bitaryoshye bishobora kuva ku kumenya gake kugeza ku mpungenge zikomeye, zikurura zizenguruka mu nda yawe uko gasi igenda mu mara yawe.

Rimwe na rimwe uzumva ugomba kuruka cyangwa gusohora gasi, akenshi bitanga ubufasha bwihuse. Ibyiyumvo akenshi biza bigenda umunsi wose, cyane cyane nyuma yo kurya.

Ni iki Gitera Gasi yo mu Mara?

Gasi ikorwa binyuze mu buryo bwinshi busanzwe mu buryo bwo gukora ibyo kurya. Kumva ibi biteye bishobora kugufasha guhangana n'ibimenyetso bitaryoshye neza.

Ibi nibyo bintu bisanzwe bitera gasi mu mara yawe:

1. Kumira umwuka: Bisanzwe umira umwuka muto iyo urya, unywa, uruma chingamu, cyangwa uvuga urya
2. Ubukana bwa bagiteri: Bagiteri nziza mu mara yawe manini zisenya ibiryo bitashize, zikora gasi nk'ikindi kintu
3. Ibiryo birimo fibre nyinshi: Ibinyomoro, imboga zifite amababi, brokoli, n'ibinyampeke byose biragoye kubitonda kandi bikora gasi nyinshi
4. Ibyo kunywa bifite karubone: Soda n'amazi afite karubone bizana gasi nyinshi mu mubiri wawe
5. Kurya vuba cyane: Kwihutisha ifunguro bituma umira umwuka mwinshi hamwe n'ibiryo byawe
6. Ibyongera isukari by'ubwoko bwose: Sorbitol, xylitol, n'ibindi bisimbura isukari bishobora kubora mu mara yawe
7. Ibikorerwa mu mata: Niba utabasha kwihanganira lactose, isukari yo mu mata itatondewe itera gasi nyinshi

Uburyo bwawe bwihariye bwo gutonda ibiryo butandukanye, ibyo bisobanura impamvu ibiryo bimwe bishobora gutera gasi nyinshi kuri wowe kurusha abandi. Iyi mpinduka ni ibisanzwe kandi biterwa na bagiteri zo mu mara yawe, gukorwa kwa enzyme, n'ubushobozi bwo gutonda ibiryo.

Gasi yo mu mara ni ikimenyetso cyangwa ikimenyetso cy'iki?

Akenshi, gasi yo mu mara yerekana gusa itondwa risanzwe n'ubuzima bwiza bwa mikorobe yo mu mara. Ariko, gasi nyinshi cyangwa itari nziza cyane rimwe na rimwe ishobora kwerekana ibibazo byo gutonda ibiryo biri munsi.

Ibi nibyo bintu bisanzwe bishobora gutera gasi nyinshi:

1. Kutihanganira lactose: Kugorana gusya isukari yo mu mata bituma habaho ifumbire na gazi
2. Indwara ya Irritable bowel syndrome (IBS): Iyi ndwara ikunda gutera kubyimba, gazi, no kutumva neza mu nda
3. Kuzamuka kw'abaganga bato mu mara mato (SIBO): Bakiteri nyinshi mu mara mato zishobora gutera gazi nyinshi kuruta uko bisanzwe
4. Indwara ya Celiac: Kwangirika kw'urukuta rw'amara biturutse kuri gluten bishobora kugira ingaruka ku igogora no kongera gazi
5. Kutihanganira ibiryo: Kwitwara nabi kuri fructose, ingano, cyangwa ibindi biryo bishobora gutera ibibazo byo mu igogora
6. Gastroparesis: Gutinda gusohoka kw'ibiryo mu gifu bishobora gutera ifumbire no kwiyongera kwa gazi

Indwara zitavuka cyane zishobora gutera gazi nyinshi zirimo indwara zifata amara nk'indwara ya Crohn cyangwa ulcerative colitis, kutagira ibice bya pancreas bihagije, cyangwa imiti imwe n'imwe igira ingaruka ku igogora.

Niba ibimenyetso byawe bya gazi ari bishya, bikabije, cyangwa biherekejwe n'ibindi bimenyetso biteye inkeke nk'ukugabanuka gukomeye kw'ibiro, amaraso mu musarani, cyangwa kuribwa mu nda ku buryo buhoraho, birakwiye ko ubiganiraho n'umuganga wawe kugira ngo akuremo urujijo ku ndwara zishobora kuba zihishe.

Ese gazi yo mu mara irashobora kwigenda?

Yego, gazi yo mu mara isanzwe ikemuka yonyine uko sisitemu yawe yo mu igogora isanzwe iyikora kandi ikayisohora. Akenshi kutumva neza bitewe na gazi birashira mu masaha make, cyane cyane iyo ushoboye gukorora cyangwa gusohora gazi bisanzwe.

Umubiri wawe ufite uburyo bwo gukemura ikibazo cyo gukora no gukuraho gazi. Gazi izashyirwa mu maraso yawe ikoresheje umwuka wawe, cyangwa izagenda mu mara yawe ikoresheje umwuka wawe.

Ariko, niba ufite ibibazo bya gazi bihoraho, gukora impinduka mu mirire cyangwa mu mibereho yawe birashobora kugufasha kugabanya umubare wa gazi ikorwa n'urugero rwo kutumva neza uko iminsi igenda.

Ni gute gazi yo mu mara ivurwa mu rugo?

Uburyo bworoshye kandi bisanzwe bushobora gufasha kugabanya umwuka mu nda no kugabanya kutumva neza iyo ibimenyetso bibayeho. Ubu buryo bukora mu buryo bwo gukumira umwuka cyangwa gufasha umubiri wawe kuwurekura byoroshye.

Dore imiti yo mu rugo ifasha ushobora kugerageza:

1. Kugenda gake: Genda urugendo rugufi cyangwa ukore imyitozo yoroheje kugira ngo umwuka wimuke mu mara yawe
2. Umutsima ushyushye: Shyira ipadi ishyushye cyangwa igitambaro gishyushye ku nda yawe kugira ngo uruhure imitsi kandi worohereze kuribwa
3. Icyayi cy'ibyatsi: Icyayi cya mint, tangawizi, cyangwa chamomile bishobora gufasha gutuza igogora no kugabanya umwuka
4. Kurya gahoro: Uhekenye ibiryo neza kandi urye gahoro kugira ngo ugabanye umwuka winjizwa
5. Kumenya ibiryo bitera umwuka: Andika mu gitabo cy'ibiryo kugira ngo umenye ibiryo bikunze gutera umwuka mwinshi
6. Kunywa amazi menshi: Kunywa amazi menshi bifasha igogora kandi bishobora kugabanya umwuka
7. Kwimuka ku byo kunywa bifite karubone: Reka kunywa soda n'amazi afite karubone igihe wumva ufite umwuka mwinshi
8. Gerageza imyanya ya yoga: Imyanya nk'iy'umwana cyangwa ivi ku gituza bishobora gufasha kurekura umwuka wazitiwe

Ubu buryo ni bwiza ku bantu benshi kandi bushobora gutanga ubufasha mu minota 30 kugeza ku masaha make. Urufunguzo ni ukumenya uburyo bukora neza ku igogora ryawe.

Ni iki kivurwa mu buvuzi ku mwuka wo mu mara?

Ubuvuzi bw'umwuka bushingiye ku kugabanya umwuka cyangwa gufasha umubiri wawe gutunganya umwuka neza. Muganga wawe ashobora kugusaba ibintu byo hanze ya farumasi mbere, hanyuma imiti yanditswe niba bikwiye.

Ubuvuzi busanzwe burimo:

1. Simethicone: Iyi ikoreshwa nka Gas-X cyangwa Mylicon, ifasha gusenya utubumbe tw'umwuka ku buryo byoroha kuwusohora
2. Alpha-galactosidase: Inyongera ya enzyme ya Beano ifasha gushonga ibishyimbo n'imboga mbere yuko bitera umwuka
3. Inyongera ya Lactase: Izi zifasha abantu bafite uburwayi bwo kutihanganira amata gushonga ibikomoka ku mata
4. Probiotics: Inyongera ya bagiteri nziza zishobora gufasha kuringaniza mikorobe yo mu mara yawe
5. Charcoal ikoreshwa: Abantu bamwe basanga ibi bifasha kumva umwuka urenze, nubwo ibimenyetso bicye
6. Imiti yandikwa na muganga: Kubera ibibazo by'ibanze nka IBS, abaganga bashobora kwandika imiti yihariye

Niba umwuka wawe ujyanye n'ikibazo cy'ibanze nka SIBO cyangwa indwara ya celiac, kuvura icyo kibazo gikunze gukemura ibimenyetso by'umwuka. Umuganga wawe ashobora kumenya niba ibizamini by'indwara zihariye bikwiye.

Kuki nkwiriye kubona umuganga kubera umwuka wo mu mara?

Nubwo umwuka akenshi utagira ingaruka, ibimenyetso bimwe na bimwe bikwiriye kwitabwaho na muganga kugirango akureho indwara zo mu mara ziri munsi. Wizere ubwenge bwawe niba hari ikintu kigaragara nk'igitandukanye cyangwa giteye impungenge ku bijyanye n'ibimenyetso byawe.

Tekereza kubona umuganga niba ubona:

1. Urubavu rukabije: Ububabare bukaze, butajya buhinduka butagira icyo buhindukaho n'imiti igabanya umwuka
2. Amaraso mu musarani: Amaraso agaragara cyangwa imyanda yirabura, isa na gaze
3. Gutakaza ibiro bikabije: Gutakaza ibiro bitateguwe hamwe n'ibimenyetso by'umwuka
4. Impiswi zihoraho cyangwa guhagarara k'umwanya: Guhinduka kw'imyifatire y'amara kumara iminsi irenga mike
5. Urubavu: Ubushyuhe burenze 101°F (38.3°C) hamwe n'ibimenyetso byo mu nda
6. Kuruka: Cyane cyane niba udashobora kugumana amazi
7. Gutangira kw'ibimenyetso bikabije: Guhinduka gukomeye mu myifatire yawe isanzwe yo mu mara

Nanone, gerageza kwisuzumisha kwa muganga niba ibimenyetso bya gazi bigira ingaruka zikomeye ku mibereho yawe cyangwa niba imiti yo mu rugo itaratanze umuti nyuma y'ibyumweru byinshi by'imbaraga zihoraho.

Ni Ibihe Bintu Bitera Kugira Gazi Mu Mara?

Ibintu bitandukanye bishobora gutuma ugira ibimenyetso bya gazi bitari byiza. Kumva ibyo bintu bishobora kugufasha gufata ibyemezo bifitiye akamaro ku bijyanye n'imirire n'imibereho.

Ibintu bisanzwe bishobora gutera ibi ni:

1. Imyaka: Imikorere myiza yo mu mara akenshi igabanuka uko umuntu akura, bishobora gutuma habaho gazi nyinshi
2. Uburyo bwo gufata ibiryo: Imirire irimo fibre nyinshi, ibishyimbo, cyangwa ibiryo bitunganyirijwe mu nganda bishobora kongera gasi
3. Uburyo bwo kurya: Kurya vuba, gushishimura chingamu, cyangwa kunywa unyuze mu rurimi byongera umwuka winjiramo
4. Indwara: Indwara zo mu mara, diyabete, cyangwa indwara zo mu ngingo zishobora kugira ingaruka ku mikorere ya gazi
5. Imiti: Imwe mu miti irwanya mikorobe, imiti igabanya ububabare, cyangwa imiti ya diyabete bishobora guhindura mikorobe zo mu mara
6. Umuvundo: Umuvundo mwinshi ushobora kugira ingaruka ku igogora no ku mikorobe yo mu mara
7. Impinduka za hormone: Imisemburo, gutwita, cyangwa gucura bishobora kugira ingaruka ku mikorere y'igogora
8. Ibibazo byo mu menyo: Amenyo adahuye neza cyangwa ibibazo byo mu menyo bishobora kongera umwuka winjiramo

Kugira ibintu bitera ibi ntibisobanura ko uzagira ibibazo bya gazi, ariko kumenya ibyo bintu bishobora kugufasha gufata ibyemezo bifasha igogora ryiza.

Ni Ibihe Bibazo Bishobora Kuvuka Bitewe na Gazi Mu Mara?

Gazi yo mu mara ubwayo ntikunda gutera ibibazo bikomeye, ariko gazi ihoraho kandi ikabije rimwe na rimwe ishobora gutera ibibazo bya kabiri cyangwa ikerekana ibibazo byihishe bikeneye kwitabwaho.

Ibibazo bishobora kuvuka harimo:

1. Kwiganyira mu mibanire: Kwibaza ku bimenyetso byo guhumeka bishobora gutuma wirinda imibanire cyangwa amafunguro
2. Kwirinda amafunguro: Kwirinda amafunguro bitari ngombwa bishobora gutera kubura intungamubiri
3. Kubangamirwa n'ibitotsi: Kubabara mu gihe cyo guhumeka nijoro bishobora kubangamira ibitotsi byiza
4. Kutamenya indwara: Kwirengagiza ibimenyetso byo guhumeka bishobora gutinda kumenya indwara ziri munsi
5. Kuzura mu nda: Guhumeka kenshi bishobora gutera kuzura mu nda no kutumva neza

Mu bihe bidasanzwe, guhumeka cyane gushobora gutera ububabare bukomeye bumeze nk'indwara zikomeye nka appendicite cyangwa ibibazo bya gallbladder. Niba wumva ububabare butunguranye kandi bukomeye mu nda, gisha ubufasha bw'abaganga vuba.

Abantu benshi bafite ibimenyetso byo guhumeka bashobora kubicunga neza binyuze mu guhindura imirire n'imiti yo mu rugo batagize ibibazo.

Ibyo guhumeka mu mara bishobora kwitiranywa n'iki?

Rimwe na rimwe ibimenyetso byo guhumeka bishobora kumera nk'izindi ndwara zo mu mara cyangwa zo mu nda, bishobora gutera impungenge zitari ngombwa. Kumva ibyo bisa bishobora kugufasha gusuzuma ibimenyetso byawe neza.

Guhumeka akenshi kwitiranywa na:

1. Appendicitis: Byombi bishobora gutera kubabara mu nda, ariko appendicitis akenshi irimo umuriro n'ububabare bukomeza kwiyongera uko igihe gihita
2. Ibibazo bya gallbladder: Byombi bishobora gutera kutumva neza mu gice cyo hejuru cy'inda, ariko kubabara kwa gallbladder akenshi biba bikaze kandi bikaba nyuma yo kurya ibiryo birimo amavuta
3. Ibibazo by'umutima: Umwuka wo mu nda wo hejuru rimwe na rimwe ushobora kumvikana nk'umuvumo mu gituza cyangwa kuribwa mu gituza
4. Amabuye yo mu mpyiko: Byombi bishobora gutera kubabara nk'ugufatwa, ariko kubabara kw'amabuye yo mu mpyiko akenshi bikwirakwira mu mugongo cyangwa mu gice cy'ibibero
5. Ovarian cysts: Byombi bishobora gutera umuvumo mu gice cy'ibibero, ariko ibibazo bya ovarian akenshi birimo imihango idasanzwe
6. Indwara yo mu mara irimo kubyimba: Byombi bishobora gutera kubabara mu nda, ariko IBD akenshi irimo amaraso mu musarani no kugabanya ibiro

Urubavu rw'umwuka akenshi ruraza rugahita, rukarushaho kumera neza iyo umuntu ahinduye uko yari ameze cyangwa asohoye umwuka, kandi ntirurimo umuriro cyangwa ibindi bimenyetso bikomeye. Niba utazi neza ibimenyetso byawe, buri gihe ni byiza kwegera umuganga.

Ibikunze kubazwa ku bijyanye n'umwuka wo mu mara

Q1: Ese ni ibisanzwe kugira umwuka buri munsi?

Yego, gukora umwuka buri munsi ni ibisanzwe kandi ni byiza. Abantu benshi basohora umwuka hagati ya 13 na 21 ku munsi nk'igice cyo gusya neza. Umubare urashobora gutandukana bitewe n'ibyo urya, uko urya, n'uburyo bwawe bwihariye bwo gusya.

Q2: Kuki umwuka wanjye rimwe na rimwe unuka nabi?

Impumuro y'umwuka iva mu gice gito cy'ibinyabutabire birimo sulfure bikorwa iyo bagiteri zisenya ibiryo bimwe na bimwe. Ibiryo nk'amagi, inyama, tungurusumu, n'imboga zikungahaye ku ntungamubiri zishobora gukora umwuka urimo impumuro nyinshi. Ibi ni ibisanzwe kandi ntibigira ingaruka.

Q3: Ese umunabi ushobora gutera umwuka mwinshi?

Yego, umunabi ushobora kongera umwuka mu buryo butandukanye. Umunabi ushobora kwihutisha cyangwa gutinda gusya, guhindura bagiteri zo mu mara yawe, no gutuma umira umwuka mwinshi. Gucunga umunabi ukoresheje uburyo bwo kuruhuka akenshi bifasha kugabanya ibimenyetso by'umwuka.

Q4: Ese imiti ya probiyotike ifasha mu kugabanya gazi?

Imiti ya probiyotike irashobora gufasha abantu bamwe na bamwe mu kunoza imikorere y'agakoko kiboneka mu gifu, ibyo bikaba bishobora kugabanya gasi ikorwa uko igihe kigenda. Ariko, abantu bamwe na bamwe batangira kumva gasi nyinshi igihe batangira kunywa imiti ya probiyotike mu gihe sisitemu yabo yo mu gifu yimenyereza. Ibisubizo biratandukana bitewe n'umuntu ku giti cye.

Q5: Ese ngomba kwirinda ibiryo byose bitera gasi?

Oya, ntugomba kwirinda ibiryo byose bitera gasi, kuko byinshi muri byo bifite intungamubiri kandi bifitiye ubuzima akamaro. Ahubwo, gerageza gutangira gukoresha ibiryo birimo fibre nyinshi buhoro buhoro, menya ibyo wowe ubwawe bitera gasi, kandi ukoreshe uburyo bwo kubitegura nk'ukoza ibishyimbo cyangwa guteka imboga neza kugira ngo ugabanye gasi ikorwa.