13 mau meaʻai e hoʻoulu ai (a me nā mea e ʻai ai)

Anter

• 1. Nā pīni
• 2. Nā Lētē
• 3. Nā inu inu kalepona
• 4. Wili palaoa
• 5. Broccoli a me nā mea kanu Cruciferous ʻē aʻe
• 6. Onions
• 7. ʻO Barley
• 8. Rye
• 9. Nā Mea Hana Hana Waiu
• 10. Mele
• 11. Kālika
• 12. ʻAlekohika kō
• 13. Pia
• Nā Ala ʻē aʻe e hōʻemi ai i ka Bloating
• Lawe i ka Home Message

ʻO Bloating ka manawa e pehu ai kou ʻōpū a hoʻonui ʻia paha ma hope o ka ʻai ʻana.

Hoʻokumu pinepine ʻia ia e ka ʻaila a i ʻole nā ​​pilikia digestive ().

ʻO ka bloating ka mea maʻamau. Ma kahi o 16-30% o ka poʻe i ʻōlelo ua ʻike pinepine lākou iā ia (,).

ʻOiai ʻo ka bloating he hōʻailona paha ia o kahi kūlana olakino koʻikoʻi, hana pinepine ʻia ia e kekahi mea i ka papaʻai.

Eia nā meaʻai 13 i hiki ke hoʻoulu i ka momona, me nā manaʻo e pili ana i ka mea e ʻai ai.

(Hoʻohilohi pinepine ka poʻe i ka "bloating" me ka "paʻa wai," kahi e hoʻonui ai i ka nui o ka wai i loko o ke kino. Eia he 6 mau ala maʻalahi e hōʻemi ai i ka paʻa ʻana o ka wai.)

1. Nā pīni

ʻO ka pī he ʻano legume.

Loaʻa iā lākou nā nui o nā protein a me nā carbs olakino. Nui loa ka waiwai o nā pīni i ka fiber, a ʻo kekahi mau huaora a me nā minelala ().

Eia nō naʻe, loaʻa i ka hapanui o nā pī i nā kō i kapa ʻia ʻo alpha-galactosides, no ka hui o nā ʻākena i kapa ʻia ʻo FODMAPs.

ʻO nā FODMAP (fermentable oligo-, di-, mono-saccharides a me polyols) he mau koleka kūpona e pakele ai i ka digestion a laila hū ʻia e nā bacteria bacteria i loko o ke kolona. ʻO Gas ke kumu kūʻai o kēia kaʻina.

No ka poʻe olakino, hāʻawi maʻalahi nā FODMAP i wahie no nā koʻohune digestive pono a ʻaʻole pono e pilikia.

Eia nō naʻe, no kēlā me kēia kanaka me ka maʻi hanu huhū, hana ʻia kekahi ʻano o ke kinoea i ka wā o ka fermentation. Hiki paha i kēia ke hōʻoluʻolu nui, me nā ʻōuli e like me ka bloating, flatulence, cramping a me ka diarrhea ().

ʻO ka pulu a me ka ʻōpuʻu ʻana i nā piʻa he ala maikaʻi ia e hōʻemi ai i nā FODMAP i nā pīni. Hiki ke kōkua i ka hoʻololi ʻana i ka wai pulu i nā manawa he nui ().

He aha e ʻai ai: ʻOi aku ka maʻalahi o kekahi mau pī ma ka ʻōnaehana digestive. ʻOi aku ka digestible nā ​​pīni Pinto a me nā pīniʻeleʻele, keu hoʻi ma hope o ka pulu ʻana.

Hiki iā ʻoe ke pani i nā pī me nā hua, ka ʻiʻo a me ka quinoa.

2. Nā Lētē

ʻO nā līlī kekahi legume. Loaʻa iā lākou nā nui o nā protein, fiber a me nā carbs olakino, a me nā minelala e like me ka hao, keleawe a me ka manganese.

Ma muli o kā lākou ʻike kiʻekiʻe o ka fiber, hiki iā lākou ke kumu i ka bloating i kēlā me kēia kanaka. Heʻoiaʻiʻo loa kēia no ka poʻe i maʻa ʻole i ka ʻai ʻana i ka fiber he nui.

E like me nā pī, nā lihi pū kekahi me FODMAPs. Hāʻawi paha kēia mau sugars i ka hana kinoea nui a me ka momona.

Eia nō naʻe, ʻo ka pulu ʻana a i ʻole ka spouting ʻana i nā lentil ma mua o kou ʻai ʻana iā lākou hiki ke maʻalahi iā lākou i ka ʻōnaehana digestive.

He aha e ʻai ai: ʻOi aku ka haʻahaʻa o nā lentila i nā fiber ma mua o nā mea ʻeleʻele, a no laila e hoʻoliʻiliʻi liʻiliʻi i ka momona.

3. Nā inu inu kalepona

ʻO nā mea inu kalapona kekahi kumu maʻamau o ka momona.

Loaʻa i kēia mau mea inu nā mea nui o carbon dioxide, kahi kinoea.

Ke inu ʻoe i kekahi o kēia mau mea inu, hoʻopau ʻoe i ka ale ʻana i ka nui o kēia kinoea.

Hoʻopili ʻia kekahi o nā kinoea i loko o ka ʻōnaehana digestive, kahi e hiki ai ke hōʻoluʻolu ʻole a me ka cramping.

He aha e inu ai: ʻOi aku ka maikaʻi o ka wai maʻamau. ʻO nā koho olakino ʻē aʻe e pili ana i ka wai kope, tī a me ka wai ʻono loa i ka hua.

4. Wili palaoa

Nui ka hoʻopaʻapaʻa o ka palaoa i nā makahiki i hala iho nei, no ka mea loaʻa kahi protein i kapa ʻia gluten.

ʻOiai ka hoʻopaʻapaʻa, hoʻopau nui ʻia ka palaoa. He mea hoʻohui ia i ka hapa nui o nā berena, pasta, tortillas a me nā pizza, a me nā mea i hoʻomoʻa ʻia e like me nā pōpō, nā biscuits, nā pancakes a me nā waffles.

No ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten, kumu nui nā pilikia digestive i ka palaoa. Hoʻopili kēia i ka bloating, gas, diarrhea a me ka ʻeha o ka ʻōpū (,).

ʻO ka palaoa kekahi kumu nui o nā FODMAP, i hiki ke hoʻopilikia i nā pilikia digestive i nā poʻe he nui (,).

He aha e ʻai ai: Nui a hewahewa ka gluten-alternatives i ka palaoa, e like me ka oats, quinoa, buckwheat, palaoa ʻalemona a me ka palaoa niu.

Aia kekahi mau ala ʻē aʻe i ka berena palaoa maʻamau i kēia ʻatikala.

5. Broccoli a me nā mea kanu Cruciferous ʻē aʻe

ʻO ka ʻohana mea kanu kolose ka broccoli, cauliflower, cabbage, brussels sprouts a me kekahi mau mea ʻē aʻe.

He olakino loa kēia, me ka nui o nā meaola nui e like me ka puluniu, wikamina C, wikamina K, hao a me ka potassium.

Eia nō naʻe, loaʻa iā lākou nā FODMAP, no laila ke kumu o ka momona i kekahi poʻe ().

ʻO ka kuke ʻana i nā mea kanu kolose e hoʻomaʻalahi iā lākou e kaomi.

He aha e ʻai ai: Nui a hewahewa nā koho ʻē aʻe, e laʻa me ka milo, kukama, lettuce, ʻuala a me ka zucchini.

6. Onions

ʻO nā ʻaka he mea kanu ʻōpuʻu o ka honua me kahi ʻono ʻokoʻa a ikaika hoʻi. ʻAʻohe ʻai iki ʻia lākou a puni, akā makemake nui ʻia i nā meaʻai kuke, nā ʻaoʻao a me nā salakeke.

ʻOiai ʻai mau ʻia lākou i ka nui, nā ʻakaʻakai kekahi o nā kumu papaʻai nui o nā fructans. ʻO kēia nā fibre soluble i hiki ke kumu i ka bloating (, 14).

Hoʻohui ʻia, hopohopo a hoʻomanawanui ʻole kekahi poʻe i nā hui ʻē aʻe i nā ʻaka, ʻoi aku ka ʻakaʻakai ().

No laila, ʻo nā ʻakaʻaka kahi kumu i ʻike ʻia o ka bloating a me nā discomforts digestive. ʻO ke kuke ʻana i nā ʻakaʻaka e hōʻemi paha i kēia hopena digestive.

He aha e ʻai ai: E hoʻāʻo e hoʻohana i nā mea kanu hou a mea ʻala paha ma ke ʻano he ʻokoʻa i nā ʻaka.

7. ʻO Barley

ʻO ka palaoa he palaoa cereal i hoʻopau mau ʻia.

He momona loa ia, no ka mea waiwai ia i ka fiber a loaʻa i nā nui o nā wikamina a me nā minelala e like me molybdenum, manganese a me selenium.

Ma muli o kona kiʻekiʻe o ka fiber, hiki i ka bale palaoa holoʻokoʻa ke hana i ka bloating i kēlā me kēia me ka maʻa ʻole e ʻai i ka nui o ka fiber.

Eia kekahi, loaʻa i ka bale ka gluten. ʻO kēia ke kumu o nā pilikia no ka poʻe i hoʻomanawanui ʻole i ka gluten.

He aha e ʻai ai: ʻO ka bale i hoʻomaʻemaʻe ʻia, e like me ka bale momi a i ʻole scotch, e ʻae maikaʻi ʻia paha. Hiki ke pani ʻia ka bale me nā hua ʻē aʻe a i ʻole nā ​​pseudocereals e like me ka ʻoka, ka laiki palaunu, ka quinoa a i ʻole ka palaoa.

8. Rye

ʻO Rye kahi hua palaoa i pili i ka palaoa.

He momona loa ia a me kahi kumu maikaʻi loa o ka fiber, manganese, phosphorus, keleawe a me B-vitamins.

Eia nō naʻe, loaʻa pū ka gluten i ka rai, kahi protein i manaʻo nui ʻia a hoʻomanawanui ʻole paha nā poʻe he nui.

Ma muli o ke kiʻekiʻe o ka fiber a me ka gluten, lilo paha ka rai i kumu nui o ka momona i nā kānaka pilikino.

He aha e ʻai ai: Nā hua ʻē aʻe a i ʻole nā ​​pseudocereals, e like me nā ʻoka, raiki palaunu, buckwheat a i ʻole quinoa.

9. Nā Mea Hana Hana Waiu

Mālama nui ka waiū, a me kahi kumu maikaʻi o ka protein a me ka puna.

Nui nā huahana waiū i loaʻa, e laʻa me ka waiū, ka tī, ka waiū waiū, ka yogurt a me ka waiūpaka.

Eia naʻe, ma kahi o 75% o ko ka honua heluna hiki ʻole ke wāwahi i ka lactose, ke kō i loaʻa i ka waiū. ʻIke ʻia kēia ʻano he lactose intolerance (,).

Inā he lactose intolerant ʻoe, hiki i ka waiū waiū ke kumu i nā pilikia digestive nui. ʻO nā ʻōuli e like me ka bloating, gas, cramping a me ka diarrhea.

He aha e ʻai ai: ʻO ka poʻe i hoʻomanawanui ʻole i ka lactose hiki i kekahi manawa ke lawelawe i ka holika a me ka waiūpaka, a i ʻole ka waiū hū momona e like me ka yogurt ().

Loaʻa nā huahana waiū wai ʻole Lactose. ʻO nā mea ʻē aʻe ʻē aʻe i ka waiū maʻamau e laʻa me ka niu, ʻalemona, soy a i ʻole ka waiū laiki.

10. Mele

ʻO nā ʻōpela i waena o nā hua i makemake nui ʻia ma ka honua.

Nui lākou i ka fiber, wikamina C a me nā antioxidant, a ua hoʻopili ʻia me kahi ʻano o nā pono olakino (, 20).

Eia nō naʻe, ua ʻike ʻia nā ʻomela e hoʻomaka i ka bloating a me nā pilikia digestive no kekahi poʻe.

ʻO nā mea hewa ka fructose (ʻo ia ka FODMAP) a me ka ʻike fiber kiʻekiʻe. Hiki ke hānai ʻia ʻo Fructose a me ka fiber i loko o ka ʻōpū nui, a hiki ke hoʻoulu i ke kōkō a me ka momona.

ʻOi aku ka maʻalahi o ka ʻōpala i hoʻomoʻa ʻia ma mua o nā mea hou.

He aha e ʻai ai: ʻO nā hua ʻē aʻe, e like me ka maiʻa, blueberry, grapefruit, mandarins, ʻalani a i ʻole strawberry.

11. Kālika

Kālepa nui ʻia ʻo Kamika, no ka ʻono a me kahi lāʻau olakino.

E like me nā ʻakaʻakai, loaʻa i ka kālika i nā fructans, nā FODMAP e hiki ke hoʻoulu i ka bloating ().

Allergy a intolerance i nā mea hoʻohui i loaʻa i loko o kālika, he ʻano maʻamau, me nā ʻōuli e like me bloating, belching a me ka kinoea ().

Eia nō naʻe, hiki i ka kuke ʻana i ke kālaki ke hoʻēmi i kēia mau hopena.

He aha e ʻai ai: E hoʻāʻo e hoʻohana i nā mea kanu a me nā mea ʻala ʻē aʻe i kāu kuke ʻana, e like me thyme, pāhiri, chives a basil.

12. ʻAlekohika kō

Hoʻohana ʻia nā wai ʻākela e pani i ke kō i nā meaʻai kō ʻole a me nā nau ʻana i ka nau.

ʻO nā ʻano maʻamau nā xylitol, sorbitol a me mannitol.

ʻO nā wai kō kō kekahi mau FODMAP. Kūpono lākou i nā pilikia digestive, ʻoiai hiki lākou i ka ʻōpū nui ʻole i hoʻololi ʻia kahi e hānai ai ka bacteria bacteria iā lākou.

ʻO ka ʻai ʻana i ka nui o nā wai kōpaʻa ke kumu o nā pilikia digestive, e like me ka bloating, gas a me ka diarrhea.

He aha e ʻai ai: ʻO ka Erythritol kekahi waiʻona kō, akā ʻoi aku ka maʻalahi o ka digestion ma mua o nā mea i ʻōlelo ʻia ma luna. ʻO Stevia kahi ʻano olakino ʻē aʻe i ke kō a me nā waiʻona kō.

13. Pia

Ua lohe paha kēlā me kēia i ka huaʻōlelo “pia ʻōpū” i hoʻohana ʻia ma mua.

ʻAʻole pili wale ia i ka hoʻonui ʻana o ka momona o ka ʻōpū, akā i ka ʻōhū hoʻi i hoʻokumu ʻia e ka inu pia ʻana.

ʻO ka pia ka mea inu carbonated i hana ʻia mai nā kumu o nā carbs fermentable e like me ka bale, ka palaoa, ka palaoa a me ka laiki, me kekahi hū a me ka wai.

No laila, loaʻa nā kinoea ʻelua (carbon dioxide) a me nā carbs fermentable, ʻelua kumu kaulana o ka bloating. Hoʻohana ʻia nā hua ma ka hana ʻana i ka pia i ka gluten.

He aha e inu ai: ʻO ka wai ka mea inu maikaʻi loa, akā inā ʻoe e ʻimi nei i nā koho ʻalekohola a laila ka waina ʻulaʻula, ka waina keʻokeʻo a i ʻole nā ​​ʻuhane paha e hoʻoliʻiliʻi ka momona.

Nā Ala ʻē aʻe e hōʻemi ai i ka Bloating

ʻO Bloating kahi pilikia maʻamau, akā hiki ke hoʻonā pinepine ʻia me nā loli maʻalahi.

Nui a hewahewa nā papahana i hiki ke kōkua i ka hōʻemi ʻana i ka bloating, i hōʻike ʻia i loko o kēia ʻatikala.

Inā loaʻa iā ʻoe nā pilikia digestive hoʻomau, a laila makemake ʻoe e noʻonoʻo i kahi papaʻai low-FODMAP. Hiki iā ia ke lilo i mea maikaʻi loa, ʻaʻole wale no ka bloating akā no nā pilikia digestive pū kekahi.

Eia nō naʻe, e ʻike hoʻi i ke kauka e kāpae i kahi kūlana olakino koʻikoʻi.

Lawe i ka Home Message

Inā loaʻa iā ʻoe nā pilikia me ka momona, a laila hiki i kahi meaʻai ma kēia papa inoa ka lawehala.

ʻO ka ʻōlelo ʻia, ʻaʻohe kumu e hōʻalo ai i kēia mau meaʻai āpau, ʻo nā mea wale nō e hoʻopilikia iā ʻoe iho.

Inā ʻike ʻoe i kahi meaʻai e hoʻomau mau ai i ka momona, a laila ʻalo wale iā ia. ʻAʻohe meaʻai e waiwai ai ka ʻeha.