Kuyini Igesi Nezinhlungu Zokugabha? Izimpawu, Izimbangela, Nokwelashwa

Igesi nezinhlungu zokugabha kuyizinto ezijwayelekile zomzimba abantu abaningi abazibhekana nazo. Isistimu yakho yokugaya ukudla ikhiqiza igesi ngokwemvelo njengoba iphula ukudla, futhi nakuba le nqubo inempilo, ngezinye izikhathi ingabangela ukukhuluphala okungathandeki, ukugabha, noma ubuhlungu obukhulu esiswini sakho.

Ubuningi bokungakhululeki okuhlobene negesi abubi futhi kuyashesha. Ukuqonda ukuthi yini ebangela lezi mizwa nokuthi ungazilawula kanjani kungakusiza uzizwe ukhululekile futhi uqiniseke ngaleli phiko lomuntu wonke.

Kuyini Igesi?

Igesi kumane kuphefumulo nezinye igesi eziqoqana esiswini sakho. Umzimba wakho ukhulula igesi ngezindlela ezimbili eziyinhloko: lapho uginya umoya ngenkathi udle noma uphuza, nalapho amabhaktheriya esiswini sakho esikhulu ephula ukudla okungagayiwe.

Legesi kudingeka ishiye umzimba wakho ngandlela thile, noma ngokugabha noma ngokukhulula igesi. Uma igesi ivaleleke noma iqongeleke, ingadala ukucindezela nokungahambi kahle esiswini sakho, esifubeni, noma emhlane.

Umuntu ophakathi ukhulula igesi izikhathi ezingu-13 kuya kwezingu-21 ngosuku, okuyinto evamile ngokuphelele. Umzimba wakho ukhulula cishe ama-pints angu-1 kuya kwangu-3 egesi nsuku zonke njengengxenye yokugaya ukudla okunempilo.

Ziyini Izimpawu Zegesi Nezinhlungu Zokugabha?

Izimpawu zegesi zingase zihluke kumuntu nomuntu, kodwa ngokuvamile kulula ukuzazi. Abantu abaningi babhekana nokuhlanganiswa kwezinzwa zomzimba eziya futhi ziye ngosuku lonke.

Nawa zimpawu ezivamile ongaziqaphela:

• Ukukhuluphala noma ukuzizwa ugcwele futhi uqinile esiswini sakho
• Ubuhlungu obukhulu, obukhulu, noma obukhulu obuhambahamba esiswini sakho
• Ukugabha noma ukugabha ngaphezu kokujwayelekile
• Ukukhulula igesi njalo
• Ukuzizwa sengathi udinga ukukhulula igesi kodwa awukwazi
• Imizwa yokugabha noma ukugabha esiswini sakho
• Ubuhlungu esifubeni obuzizwa njengokucindezela noma ukubopha
• Ubuhlungu emhlane, ikakhulu emhlane wakho ophezulu noma endaweni yephondo

Ngesinye isikhathi ubuhlungu begasi lungaba lukhulu noma lubuhlungu kakhulu, okungase kukukhathaze. Lezi zinhlungu zivame ukushintsha indawo njengoba igasi lihamba ohlelweni lwakho lokugaya ukudla, futhi ngokuvamile ziyaphulukana lapho ukhwehleka noma ukhupha igasi.

Yini ebangela igasi nobuhlungu begasi?

Igasi liyakha ngezinqubo eziningi zemvelo emzimbeni wakho. Ukuqonda lezi zizathu kungakusiza ukuthi ubone ukuthi yini engase ibe yimbangela yokungakhululeki kwakho.

Izizathu ezivamile zokwakheka kwegesi ohlelweni lwakho zihlanganisa:

• Ukugwinya umoya: Ukudla ngokushesha kakhulu, ukukoma igam, ukuphuza ngezimpondo, noma ukukhuluma ngenkathi kudliwa
• Ukudla okunamafutha aphezulu: Amabhinsi, iilensi, ibrokoli, ikhabeji, u-anyanisi, nama-grain aphelele
• Ukudla okunoshukela: I-sorbitol, i-fructose, nezinye izidakamizwa zoshukela ezitholakala emikhiqizweni engenashukela
• Imikhiqizo yobisi: Uma ungakhuthazi i-lactose, ubisi ne-cheese kungabangela igasi
• Izimpuphu ezinogesi: I-soda, amanzi ahlanzekile, nebiya zifaka igasi elengeziwe ohlelweni lwakho
• Ama-starch athile: Amaphethulu, ikhokhonathi, nemikhiqizo yengqolowa enomzimba wakho onenkinga yokuyigaya
• Izithambisi zokwenziwa: Ikakhulukazi lezo eziphela ngo-“-ol” njenge-sorbitol ne-mannitol

Uhlelo lwakho lokugaya ukudla lusebenza ngokuhlukile kunabanye, ngakho-ke ukudla okubangela igasi kumngane wakho kungenzeka kungakuthinti nhlobo. Ukugcina ulandelela ukuthi yini oyidlayo kungakusiza ukuthi ubone izimbangela zakho siqu.

Ngesinye isikhathi izimo zezokwelapha zingandisa ukukhiqizwa kwegesi. Lokhu kuhlanganisa ukukhula okukhulu kwe-bacteria esibindini esincane (SIBO), i-irritable bowel syndrome (IBS), noma ukungakhuthazi ukudla okungakaziveli.

Nini okumele ubheke udokotela ngegasi nobuhlungu begasi?

Iningi legasi nobuhlungu begasi alidingi ukunakekelwa kwezokwelapha futhi liyaphela ngokwalo. Noma kunjalo, ezinye izimpawu zingase zibonise into ebucayi kakhulu edinga ukuhlolwa ngochwepheshe.

Cabanga ukubiza udokotela wakho uma uhlangabezana nalokhu okulandelayo:

• Ubuhlungu obukhulu besisu obungapheli ngisho noma uphuma umoya
• Ukukhukhula okuqhubekayo okuphela izinsuku eziningi
• Igazi ematinyeni akho noma amatinyi amnyama, afana ne-tar
• Ukwehla kwesisindo okungachazeki kanye nezimpawu zomoya
• Ukuqanduka kanye nobuhlungu besisu
• Ukugabha okungapheli
• Ubuhlungu esifubeni obuhluke kubuhlungu bomoya oluvamile
• Ubuhlungu obukhulu, obuzumayo obukuqeda amandla

Kufanele futhi uxhumane nodokotela wakho uma izimpawu zomoya zikuphazamisa kakhulu ekuphileni kwakho kwansuku zonke noma uma ubona ushintsho oluzumayo emikhweni yakho evamile yokuzila. Lezi zinguquko zingase zibonise isimo esingaphansi esidinga ukunakekelwa.

Iyini Izingozi Zomoya Nobuhlungu Bomoya?

Izici ezithile zingakwenza kube lula ukuba uhlushwe ngumoya nobuhlungu bomoya. Eziningi zalezi zihlangene nemikhuba yakho yokudla, indlela yokuphila, noma izimo zempilo ezingaphansi.

Izici ezingase zikhulise ukukhiqizwa komoya zihlanganisa:

• Ubudala: Isistimu yakho yokugaya iyaphuphuma njengoba ukhula, inika amagciwane isikhathi esiningi sokukhiqiza umoya
• Imikhuba yokudla: Ukudla ukudla okukhulu, ukuphazamiseka ekudleni, noma ukudla ebusuku
• Ukungabekezeleli kokudla: Ukungabekezeleli kwe-lactose, ukusabela kwe-gluten, noma ezinye izinto ezingaziwa zokungabekezeleli kokudla
• Izifo zokugaya: IBS, isifo sika-Crohn, isifo se-celiac, noma i-gastroparesis
• Imithi: Ama-antibiotic, imithi yokuhlunguza ubuhlungu, noma izithasiselo ezithinta ukugaya
• Ukuqina: Amazinga aphezulu okuqina angathinta indlela isistimu yakho yokugaya esebenza ngayo
• I-Constipation: Uma isitulo sihamba kancane, inika amagciwane isikhathi esiningi sokukhiqiza umoya

Ukukhulelwa kungase futhi kukhulise ukukhiqizwa komoya ngoba izinguquko ze-hormonal ziphuza ukugaya, futhi ingane ekhula icindezela izitho zakho zokugaya. Lokhu kuvamile futhi kuvame ukuthuthuka ngemuva kokubeletha.

Ziyini Izingozi Ezingase Zivele Ngokuqina Kwegasi Nokuzwa Ubuhlungu Begasi?

Ukuqina kwegasi nokuzwa ubuhlungu begasi akunakubangela izinkinga ezinzima, kodwa ngezinye izikhathi kungabangela ezinye izimpawu ezingathandeki. Ukuqonda lezi zinto kungakusiza ukwazi ukuthi yini ongayilindela nokuthi nini kufanele ucele usizo.

Izingozi ezingase zivele zingafaka phakathi:

• Ukuzwela okuhluphekayo emphakathini: Ukuqina kwegasi okukhulu kungabangela ihlazo noma ukukhathazeka ezimeni zomphakathi
• Ukuphulwa kokulala: Ukukhuluphala okukhulu noma ubuhlungu begasi kungaphazamisa ukulala okuhle
• Ukunciphisa ukulangazelela ukudla: Ukukhuluphala okuqhubekayo kungakwenza uzizwe ugcwele kakhulu ukudla kahle
• Ukuqina kwemisipha: Ubuhlungu begasi obukhulu kungakwenza uqine imisipha yakho yesisu
• Ukukhathazeka ngokuxilongwa okungalungile: Ubuhlungu begasi ngezinye izikhathi bungafana nezinye izimo ezifana nezinkinga zenhliziyo noma i-appendicitis

Kwezinye izimo ezingavamile, ukuqina kwegasi okukhulu kungabonisa isimo esinzima esingaphansi njengokuvalwa kwamathumbu noma isifo samathumbu esibuhlungu kakhulu. Noma kunjalo, lezi zimo ngokuvamile zihambisana nezinye izimpawu ezibalulekile ngaphezu nje kwegasi.

Abantu abaningi bathola ukuthi izingozi ezihlobene negasi ziyisikhashana futhi ziyaphuka uma inkinga yasesiqwini yegasi ixazululiwe. Okubalulekile ukufunda ukuphatha izimpawu zakho ngokuphumelelayo.

Kungenzeka Kanjani Ukunciphisa Ukuqina Kwegasi Nokuzwa Ubuhlungu Begasi?

Ungathatha izinyathelo ezilula ezimbalwa ukunciphisa ukukhiqizwa kwegasi nokuvimbela ubuhlungu begasi obungathandeki. Ukushintsha okuncane emikhweni yakho yokudla nasesimweni sokuphila ngokuvamile kwenza umehluko omkhulu.

Nawa amasu okuvimbela aphumelelayo:

• Dla kancane futhi kogqebele kahle: Lokhu kunciphisa inani lomoya olugwinqilayo nokudla
• Gwema ukupuza ngezimpondo: Izimpondo zingabangela ukuba ugwinqe umoya owengeziwe
• Khawukhawuleli izimpuphu ezinomoya: Khetha amanzi angenawo umoya noma itiye lezimila esikhundleni salokho
• Thola ukudla okukubangela: Gcina idayari yokudla ukuze ubone izici ezibangelwa izimpawu zegesi
• Zama ukudla okuncane, okuvamile: Ukudla okukhulu kungase kubangele ukungasebenzi kahle kwesistimu yakho yokugaya
• Hlala uthola amanzi: Amanzi asisiza ekunyuseni ukudla ngokusebenza kahle kwesistimu yakho yokugaya
• Zivocavoca njalo: Ukuzivocavoca kusiza igesi ukuba ihambe ngesistimu yakho yokugaya
• Lawula ukucindezeleka: Ukucindezeleka kungathinta ukugaya nokwenza ukwanda kwegasi

Uma ungakhuthali i-lactose, ukukhetha imikhiqizo yobisi engenayo i-lactose noma ukuthatha ama-supplements e-lactase ngaphambi kokudla ubisi kungasiza ekunciphiseni igesi. Ngokufanayo, uma ufuna ukwandisa i-fiber ekudleni kwakho, yenza kancane kancane ukuze unike isistimu yakho yokugaya isikhathi sokujwayela.

Igesi Nezinhlungu Zesibeletho Zitholakala Kanjani?

Ukuxilongwa kwegasi nezinhlungu zesibelestho ngokuvamile akudingi ukuhlolwa okukhethekile ngoba izimpawu ngokuvamile ziqondile. Udokotela wakho cishe uzoqala ngokubuza ngezimpawu zakho nangezindlela zakho zokudla.

Ngesikhathi sokuqokwa kwakho, umhlinzeki wakho wezinsizakalo zezempilo angase:

• Akusize ngezimpawu zakho, kufaka phakathi ukuthi zenzeka nini nokuthi yini eyenza zibe ngcono noma zimbi
• Ahlole umlando wakho wezokwelapha kanye nemithi yakho yamanje
• Enze ukuhlolwa komzimba, kufaka phakathi ukulalela isisu lakho nokuhlola ukubuthakathaka
• Axoxe ngokudla kwakho nangezindlela zakho zokudla ngokuningiliziwe
• Akusize ngezindlela zakho zokukhishwa kwesisu

Uma udokotela wakho enomqondo wokuthi kungase kube khona isimo esingaphansi esibangela igesi elikhulu, angase acebise ukuhlolwa okuqhubekayo. Lokhu kungafaka ukuhlolwa kwegazi ukuhlola ukungathambekeli kokudla, ukuhlolwa kwezisu ukuhlola ukutheleleka, noma izifundo zokubonisa ukuhlola umgudu wakho wokugaya ukudla.

Kodwa-ke, ezikhathini eziningi, igesi nobuhlungu begasi kungahlolwa ngokusekelwe ezimpawu zakho nokuhlolwa komzimba kuphela. Umgomo oyinhloko wodoctor wakho ukukhipha ezinye izimo ezingase zibangele izimpawu ezifanayo.

Iyini Ukwelashwa Kwegesi Nobuhlungu Bwegasi?

Ukuphathwa kwegesi nobuhlungu begasi kugxile ekunciphiseni ukungakhululeki kwakho kwamanje nokuvimbela izehlakalo zesikhathi esizayo. Izindlela eziningi zokwelapha zilula futhi zingenziwa ekhaya.

Izinketho zokusheshisa ukukhululeka zifaka:

• Imithi engaphezu kokukhawulelwa: ISimethicone (Gas-X) ikusiza ekuqhekeni amabhabhu egasi, kuyilapho amalahle asebenzayo anganciphisa ukukhiqizwa kwegesi
• Ama-enzyme okugaya ukudla: Izithasiselo ze-Lactase ze-dairy, noma i-alpha-galactosidase (Beano) amabhinca nemifino
• Ama-probiotics: Lezi zitshalo ezinzima zingasiza ekuqondiseni i-microbiome yakho yomathumbu
• Imithi ye-antispasmodic: Lezi zingasiza ekuphumuleni imisipha yomathumbu nokunciphisa ukugcwala

Ukulawula okuqhubekayo, udokotela wakho angase acebise ukushintsha kokudla ngokusekelwe ezinhlobonhlobo zakho ezithile. Lokhu kungafaka ukulandela ukudla okuncane kwe-FODMAP okwesikhashana noma ukusebenza nodokotela wezondlo ukuthola ukudla okuneinkinga.

Uma isimo esingaphansi sibangela izimpawu zakho zegesi, ukwelapha leso simo kuzovame ukuthuthukisa ukungakhululeki kwakho okuhlobene negesi. Isibonelo, ukuphathwa kwe-IBS noma ukwelashwa kwe-SIBO kunganciphisa kakhulu ukukhiqizwa kwegesi.

Indlela Yokuthatha Ukwelashwa Ekhaya Ngesikhathi Segesi Nobuhlungu Bwegasi?

Izindlela zokwelapha zasekhaya eziningi zingakusiza ekulawuleni igesi nobuhlungu begasi uma kwenzeka. Lezi zindlela zemvelo ziphephile kubantu abaningi futhi zivame ukunikeza ukukhululeka okusheshayo.

Zama lezi zinketho zokwelapha ekhaya:

• Ukunyakaza okuthambile: Thatha uhambo olufushane noma wenze ukuthambisa okuthambile ukuze usize igesi ihambe ohlelweni lwakho
• Ukwelapha ngokushisa: Faka iphadi lokushisa noma ibhodlela lamanzi ashisayo esiswini sakho
• Isimo sezinyawo eziya esifubeni: Lelama ngasemva bese udonsela amadolo akho eya esifubeni sakho
• Utiye lwemifino: Itiye le-peppermint, ijinja, noma i-chamomile lingasiza ekuthambiseni ukungakhululeki kokugaya
• Ukuxova isisu: Xova isisu sakho ngobumnene ngezinhlangothi
• Hlala uqonde: Gwema ukuwela phansi ngokushesha ngemva kokudla

Ukuzivocavoca kokuphefumula kungasiza futhi. Zama ukuthatha imfucumfucu ebuthakathaka, ejulile ukuze ukhulule imisipha yesisu yakho futhi unciphise imizwa yobuhlungu begasi.

Uma ubhekene nobuhlungu begasi obukhulu, ukushintsha izikhundla njalo kungasiza. Ngezinye izikhathi ukulala ngakwesobunxele noma ukungena esimweni somntwana kungakhuthaza igesi ukuthi ihambe futhi inikeze impumuzo.

Kufanele Uzilungiselele Kanjani Ukuya Kudoctor?

Ukulungiselela i-aphoyintimenti yakho yedokotela kungakusiza ukuthi uthole ukuxilongwa okuchane kakhulu nelenhlangano yokwelapha. Ukuthatha isikhathi sokulungisa imicabango yakho nezimpawu ngaphambi kokwenza ukuvakasha kuwenza kube nomphumela.

Ngaphambi kwe-aphoyintimenti yakho, cabanga ngokulungiselela:

• Idayari yezimpawu: Bhala phansi ukuthi izimpawu zivela nini, lokho okudlile, nokuthi ubuhlungu bebukhulu kangakanani
• Uhlu lwemithi: Faka zonke izidakamizwa eziyimiyalelo, imithi engaphezu kokukhawulelwa, kanye nezinye izinto ezengeziwe
• Umbukiso womndeni: Qaphela noma yiziphi izifo zokugaya noma ukungatholi ukudla emndenini wakho
• Imibuzo okufanele uyibuze: Bhala phansi ukukhathazeka noma imibuzo ethile ofuna ukuyixoxa
• Ukushintsha kwamuva: Cabanga nganoma yikuphi ukushintsha kwamuva ekudleni, amazinga engcindezi, noma indlela yokuphila

Phakathi nokubonisana, qinisani ngezimpawu zenu, ngisho noma zikhona ezihluphayo. Udokotela wakho uke wazwa konke lokhu ngaphambili futhi udinga ulwazi olunembile ukuze akusize ngokuphumelelayo.

Unganqikazi ukubuza imibuzo mayelana nezinketho zokwelashwa noma ukushintsha indlela yokuphila. Ukuqonda isimo sakho kangcono kungakusiza ukuba usilawule ngempumelelo ekhaya.

Iyini Iphuzu Eliyinhloko Mayelana Negesi Nokuzwa Ubuhlungu Egesi?

Igesi nobuhlungu begasi ingxenye evamile yokugaya ukudla komuntu ethonya wonke umuntu ngesinye isikhathi. Nakuba kungabi nakuthokozisayo noma kuhluphayo, akunakulimala futhi ngokuvamile kuphendula kahle ekwelapheni okulula nasekushintsheni indlela yokuphila.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi unezinketho eziningi zokulawula lezi zimpawu. Ngokunaka imikhuba yakho yokudla, ukubona ukudla okubangela, nokusebenzisa ukwelashwa okufanele uma kudingeka, unganciphisa kakhulu ukungakhululeki okubangelwa yigesi.

Abantu abaningi bathola ukuthi izinguquko ezincane zenza umehluko omkhulu. Kungaba ukudla kancane, ukugwema ukudla okuthile, noma ukuhamba kancane ngemuva kokudla, lezi zindlela zilula zingakusiza uzizwe ukhululekile futhi uqiniseke.

Uma izimpawu zakho ziqhubeka noma zibe zimbi nakuba uzama lezi zindlela, unganqikazi ukukhuluma nodokotela wakho. Bangakusiza ukuthi uqede izimo ezingaphansi futhi unikeze izinketho ezengeziwe zokwelashwa ezifanele isimo sakho esithile.

Imibuzo Evame Ukubuzwa Mayelana Negesi Nokuzwa Ubuhlungu Egesi

Ingabe kuyinto evamile ukuba negesi nsuku zonke?

Yebo, kuyinto evamile ukukhishwa igesi izikhathi ezingu-13 kuya kwezi-21 ngosuku. Isistimu yakho yokugaya ukudla ikhiqiza igesi ngokwemvelo njengoba iphula ukudla, futhi le nqubo yenzeka njalo usuku lonke. Inani lingashintsha kuye ngalokho okukudlayo nokuthi uhlelo lwakho lokugaya ukudla lusebenza kanjani.

Ingabe ubuhlungu begasi bungazizwa njengokuhlushwa yisifo senhliziyo?

Ubuhlungu begasi ngezinye izikhathi bungabangela ukungakhululeki esifubeni okungakukhathaza, kodwa ngokuvamile buhluke ezimpahleni zokuhlasela kwenhliziyo. Ubuhlungu begasi ngokuvamile buyahluka indawo, buthuthuka uma ukhwehlela noma uphuma igasi, futhi ngokuvamile abubangeli ukukhwehlela noma ukuphefumula kanzima. Noma kunjalo, uma ubhekene nobuhlungu obukhulu besifuba futhi awuqiniseki ngesizathu, kuhlale kungcono ukufuna ukunakekelwa kwezokwelapha ngokushesha.

Kungani ngithola igasi eliningi njengoba ngiyaphambili?

Njengoba ukhula, isistimu yakho yokugaya ukudla iyancipha ngokwemvelo, okunika amagciwane esibindini sakho isikhathi esiningi sokuqothula ukudla nokukhiqiza igasi. Ngaphezu kwalokho, umzimba wakho ungase ukhiqize ama-enzyme amaningi okugaya ukudla ngokuhamba kwesikhathi, okwenza kube nzima ukuqothula ukudla okuthile ngokuphelele. Lena ingxenye evamile yokuguga, kodwa ukulungiswa kokudla kungasiza ekulawuleni ukukhiqizwa kwegasi okwandayo.

Imiphi imikhiqizo yokudla ebangela igasi eliningi?

Ukudla okunama-carbohydrate amaningi kuvame ukukhiqiza igasi eliningi ngoba kunzima emzimbeni wakho ukuliqeda ngokuphelele. Abaphangi abavamile bahlanganisa amabhinsi, ama-lentils, ibrokoli, iklabishi, u-anyanisi, ama-apula, nemikhiqizo yobisi (uma ungenawo ukukhuthazelela i-lactose). Iziphuzo ezikhilimiwe nokudla okune-sweeteners eyenziwe ngezandla kungandisa ukukhiqizwa kwegasi. Noma kunjalo, isistimu yokugaya ukudla yomuntu ngamunye iyahluka, ngakho-ke izinto ezibangela izingxaki zakho zingase zihluke.

Ubuhlungu begasi buhlala isikhathi esingakanani?

Ubuhlungu begasi ngokuvamile buhlala kusukela emaminithini ambalwa kuya emahoreni ambalwa, kuye ngokuthi kukhiqizwe kangakanani igasi nokuthi lihamba ngokushesha kangakanani ohlelweni lwakho. Ukuhambahamba, ukushintsha izikhundla, noma ukuya esigodini ngokuvamile kusiza ubuhlungu begasi ukuba buqede ngokushesha. Uma ubuhlungu begasi buhlala ngaphezu kosuku olulodwa noma buhambisana nezinye izimpawu ezikhathazayo, kufanele uhlole nodokotela wakho.