Eia ke kumu i Gassy ai ʻoe i ka pō

Anter

• No ke aha wau i Gassy ai i ka Po?
• Ke hele nei kou kino i ke kaʻina hoʻoheheʻe maoli.
• Gassy nui ʻoe i ka pō mahalo i kāu papaʻai.
• ʻO ka manawa o kāu ʻai ʻana he mea nui pū kekahi.
• ʻAʻole ʻoe e neʻe a hydrating lawa.
• Nānā no

E maoli kākou: ʻoluʻolu ʻole ʻo Farting. I kekahi manawa ma ke kino, a pinepine, inā hana ʻia i ka lehulehu, ma ke ʻano he. Akā ke haʻohaʻo mau nei ʻoe, e kali, no ke aha lā wau e noʻonoʻo nui ai i ka pō? ' a i ʻole nānā i kāu gassier i ka pō ke moe ʻoe i kahi moe, ʻaʻole ʻoe hoʻokahi, akā ʻaʻole ia e hōʻemi i ka weliweli. ʻAʻole hiki i ka gassy i ka pō ke hoʻopili wale me kāu hiamoe akā - ʻoi aku #realtalk. - a me kou ola moekolohe.

Hoʻomaopopo e ʻae ka poʻe loea he mea maʻamau ke gassy i ka manawa hiamoe. I kēia manawa, e hele a aʻo i ke kumu o kēlā a ʻoi aku ka nui, ka mea e hana ai e pili ana.

No ke aha wau i Gassy ai i ka Po?

Ke hele nei kou kino i ke kaʻina hoʻoheheʻe maoli.

ʻO ka mea mua, pono ʻoe e hoʻomaopopo pehea e hana ai ka ʻōnaehana digestive o kou kino e wāwahi a hoʻohana i ka meaʻai. "ʻO ka bacteria olakino e noho ana ma kāu ʻāpana ʻōpū (e kōkua iā mākou e ʻeli i ka meaʻai) e hana i ke kinoea i ka lā a me ka pō, ʻoiai i kou hiamoe ʻana," wahi a Christine Lee, M.D., he gastroenterologist ma Cleveland Clinic. ʻAʻohe mea kānalua, hana ʻia nā nui o ke kinoea ma hope o ka ʻai ʻana. No laila, inā ʻo ka ʻaina ahiahi kāu meaʻai nui loa o kou lā, ʻo ia nō paha ke kumu o kou kino kino i ka pō.

Akā inā ʻoe e ʻai i kahi ʻaina ahiahi māmā loa, aia kekahi kumu ʻē aʻe e pākīkē nui ai ʻoe. "I ka pō, ua loaʻa i nā koʻohune i loko o ka ʻōpū ka lā holoʻokoʻa e ʻūlū ai i ka mea āu i ʻai ai," i ʻōlelo ai ʻo Libby Mills, he kākāʻai i hoʻopaʻa inoa ʻia a me ka haʻi ʻōlelo no ka Academy of Nutrition and Dietetics. Mai ka ʻai ʻana a hiki i ka hoʻokumu ʻana i ke kinoea, hiki i ke kaʻina hoʻoheheʻe ʻana ma kahi o ʻeono mau hola i loko o ka ʻōpū maʻamau. No laila, e ʻike paha ʻoe i ka nui aʻe o ke kōkō ma hope i ka lā no ka mea ʻo kāu ʻaina awakea (a me nā mea ʻē aʻe āu i ʻai ai i nā hola ʻeono i hala) e pau ana i ka ʻai.

No laila, ʻaʻole ia no ka gassy ʻana o ʻoe i ka hiki koke. "ʻOi aku ka pili o kēia hana me ka hōʻiliʻili ʻana o ke kinoea ma mua o ka uku maoli o ka hana ʻana i ke kinoea," wahi a Kauka Lee.

Aia kekahi kumu ʻē aʻe i pākī nui ʻoe i ka pō ʻaʻole pili i ka mea āu i ʻai ai. "Mālama kou ʻōnaehana autonomic i ka pani ʻana o ka sphincter anal, keu hoʻi i ke ao, ke hana nui a hoʻopuni ʻoe i nā hana o kēlā me kēia lā," wehewehe ʻo Kauka Lee. "ʻO kēia ke kumu o ka hōʻiliʻili ʻana o ke kōkō a mākaukau no ka hoʻokuʻu ʻana i ka pō ke emi ka hana o kāu ʻōnaehana autonomic a ʻo ʻoe (me kāu sphincter anal) e hoʻomaha hou aʻe," wahi a Dr. Lee. ʻAe, ke kamaʻilio nei ʻo ia e pili ana i ka makaʻu i kou hiamoe.

Gassy nui ʻoe i ka pō mahalo i kāu papaʻai.

ʻOiaʻiʻo, ʻo nā meaʻai āu e waiho nei i kou kino i ka pō a i ka lā holoʻokoʻa kekahi mea nui i ke kumu o kou ʻōlohelohe. Aia he mau tona o nā meaʻai e hiki ai ke hōʻeha i kāu kinoea, keu hoʻi nā meaʻai kiʻekiʻe i ka fiber. Aia he mau ʻano ʻelua o ka puluniu, hiki ke hoʻoheheʻe ʻia a me ka ʻole hiki ke hoʻohana ʻole ʻia. ʻOiai ke noho kokoke ʻole nei ke ʻano insoluble i kāna ʻano kumu ma loko o ka digestion, ʻo ia ke ʻano he hiki ke hoʻoheheʻe ʻia i ʻoi aku ka fermentable, a no laila ke kumu e loaʻa ai ka ʻaila. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

"ʻO nā kumu o ka fiber hiki ke hoʻoheheʻe ʻia me nā pīni, nā lentila, a me nā legumes, a me nā huaʻai ʻoi aku ka ʻāpala a me ka blueberries, a me nā kīʻaha e like me ka oats a me ka bale," wahi a Mills. A ʻo nā kumuwaiwai o ka pulupulu hiki ʻole ke komo i loko o ka palaoa piha, ka palaoa palaoa, nā hua, a me nā mea kanu e like me ka pua kō, nā pīni ʻōmaʻomaʻo, a me kaʻuala.

"No ka mea ʻaʻole e wāwahi ke kino o ke kanaka i ka fiber, ke hilinaʻi nei mākou i ka bacteria i loko o ko mākou ʻōpū e hana i ka hana. ʻO ka nui o ke kinoea i hana ʻia mai ka fermentation (ʻo ka meaʻai i loko o ka ʻōpū) e hilinaʻi ʻia i ke ʻano o ka ulu ʻana o kahi koloni o ka bacteria. i ka manawa a mākou e ʻai pinepine ai i nā meaʻai no ka hānai ʻana iā lākou, "wahi a Mills. No laila ʻoi aku ka nui o kāu ʻai ʻana i kēlā mau meaʻai kiʻekiʻe i ka fiber, ʻoi aku ka maikaʻi o kou ʻōpū microbiome a ʻoi aku ka maʻalahi o ka hiki ke ʻeli. (Pili: He aha ka hana me Net Carbs, a pehea ʻoe e helu ai iā lākou?)

Akā ʻaʻole paha ia ʻo ka fiber ponoʻī e hoʻonāukiuki iā ʻoe i ka pō. "ʻO nā meaʻai kiʻekiʻe i ka fiber soluble he kiʻekiʻe nō hoʻi i nā fructans a me galactooligosaccharides, nā sugars ʻaʻole hiki ke hoʻopaʻa ʻia e ko mākou ʻōpū (akā e hilinaʻi i ka bacteria gut e hana i ka digesting, e hoʻonui ai iā ʻoe i ke kinoea a me ka bloated)," wahi a Melissa Majumdar, he i hoʻopaʻa inoa dietitian a me haʻi ʻōlelo no ka Academy of Nutr and Dietetics. ʻO nā mea ʻai kiʻekiʻe i ka fructans, ʻo ia nō nā artichokes, onion, kālika, leeks, peas, soybeans, beans beans, pala maiʻa, currants, nā lāina, nā hua fiku maloʻo, huaʻōlani, nā plum, nā prun, nā persimons, nā peach keʻokeʻo, ka melemona, ka rai, ka palaoa, ka bale, nā cashews , nā pīpī pistachios, nā pīniʻeleʻele, a me nā pīni fava.

I nā makahiki i hala iho nei, ua loaʻa i ka papaʻai low-FODMAP ka laulaha ma ke ʻano he mea lapaʻau e hakakā me ka hōʻoluʻolu GI (yep, me gas a me ka momona) mai kahi papaʻai haʻahaʻa i nā meaʻai i loaʻa nā FODMAP. ʻO FODMAP kahi inoa inoa e kū nei no nā kō a me ka momona momona i hoʻoweliweli ʻia. Fermentable ʻligosaccharides, ʻO Disaccharides, Mʻonosakarida and Pʻoliva. Hoʻopili pū kēia i ka inulin fiber i hoʻohui ʻia, kahi olonā mai ke aʻa chicory, i hoʻohui pinepine ʻia i nā meaʻai i hana ʻia e like me granola, cereals, a i ʻole nā ​​pā kī pāʻai e hāʻawi iā lākou i kahi hoʻonui fiber hou.

Hiki iā ʻoe ke hoʻomaikaʻi i nā koʻohune i loko o kou ʻōpū e ka ʻai pinepine ʻana i nā probiotics. Hoʻoikaika ka probiotics i ka maʻamau i loko o ka ʻōpū i ka wā e hiki mai ana i ka ʻai ʻana a pono e haʻalele iā ʻoe i ka liʻiliʻi o ke kinoea, wahi a Dr. Lee. (Pili: No ke aha e pono ai kāu Probiotic i kahi hoa Prebiotic)

ʻO ka manawa o kāu ʻai ʻana he mea nui pū kekahi.

Ma waho aʻe o ke koho ʻana i ka meaʻai, pehea ʻoe i ke kinoea i ke kakahiaka, i ka pō, a i ʻole i kēlā me kēia manawa ma muli o ka nui o kāu ʻai ʻana a me ka manawa.

"ʻIke wau i ka pilikia o ka poʻe me ka digestion ahiahi inā hele lākou i kahi manawa lōʻihi me ka ʻole o ka ʻai ʻana a me / a i ʻole backload (inā haʻalele kekahi i ka ʻaina kakahiaka, ʻai i ka ʻaina awakea māmā, a ʻaʻohe meaʻai māmā, ʻo ka ʻaina ahiahi ka hapa nui o calorie) a hoʻoikaika i ka ʻai ʻana, "wahi a Majumdar.

"Inā ʻaʻole ʻoe e ʻai a inu mau paha i loko o ka lā holoʻokoʻa, hiki i ka ʻōpū ke hoʻopau i ka ʻōpala a huhū ke kuʻi kahi ukana o nā meaʻai iā ia," no laila ʻo ka loaʻa ʻana o kahi papa ʻaina mau a me ka inu ʻana ke kī nui, i ʻōlelo ʻo ia.

ʻOiai ʻoe e ʻai i kāu mau pāʻina ma hope a i ʻole ma mua o ka awelika (manaʻo ʻo Kauka Lee i ka ʻaina kakahiaka ma kahi o 7 a 8 paha o ke kakahiaka, ka ʻaina awakea ma kahi o ke awakea a 1 pm, a me ka ʻaina awakea ma ka hola 6 a i ʻole 7 pm no ke kaʻina digestion olakino). hapa nui loa. Ke kūleʻa ʻole ʻoe a kūlike ʻole me kāu papaʻai, ʻaʻole hiki i ke kino ke hoʻonohonoho i kahi mele circadian, hoʻohui ʻo ia.

A, me ke kahaha ʻole, e inaina maoli kou ʻōpū iā ʻoe inā ʻoe cram i kahi ton o nā meaʻai piha i ka fiber i ka ʻaina ahiahi. "Inā ʻaʻole maʻa ke kino i ka nui o nā hua maka a me nā mea kanu (a me nā kumuwaiwai ʻē aʻe o ka fiber), e paʻakikī ka manawa e hoʻololi ai," wahi a Majumdar.

ʻOiai pono nā wahine i ka nui o ka fiber (25 gram i kēlā me kēia lā, e like me ka Academy of Nutr and Dietetics, inā ʻoe e hoʻonui koke i ka nui o nā fiber e loaʻa nei iā ʻoe i kēlā me kēia lā me ka wikiwiki, e hōʻike pono kou ʻōpū iā ʻoe. ( Pili: ʻO kēia mau keu pono o ka puluniu e hoʻolilo iā ia i mea momona nui i kāu papaʻai)

ʻAʻole ʻoe e neʻe a hydrating lawa.

"E hoʻoikaika kino, hoʻoikaika kino, hoʻoikaika kino," wahi a Kauka Lee. "ʻO ka hoʻoikaika kino ʻana a me ke kino hoʻi he ala pono loa ia e neʻe ai i kāu neʻe GI, ʻoiai ʻo ka poʻe me ka neʻe ʻoi aku ka GI e ʻeha i ka constipation a i ʻole ka maikaʻi ʻole / piha ʻole o ka defecation, ka mea e hua ai ka methane gas, e hopena ai i ka nui o ka palahalaha. " Unuhi: hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e ʻoi aku ke olakino, i nā poʻi kūlike ʻole a i emi iho hoʻi ka liʻiliʻi. (A ʻo FYI, inā paha ʻoe he fan i nā hana kakahiaka a i ʻole ahiahi sweat sesh paha ʻaʻole ia he mea ʻokoʻa ke hele mai i ke kinoea, hoʻohui ʻo ia.)

Kōkua pū ka inu ʻana i ka wai he nui. No ke aha mai? "He magnet ka wai i ka fiber," wahi a Majumdar. I ka lawe ʻia ʻana o ka fiber, lawe ia i ka wai, a kōkua ia e hele ma waena o kāu wahi digestive me ka maʻalahi. Kōkua pū kēia i ka pale ʻana i ka constipation. (Pili: He aha ka mea i hana ʻia i ka wai o ʻelua mau manawa e like me kaʻu hana maʻamau no hoʻokahi pule)

ʻO ka laina lalo no ke kumu e hauʻoli nui ai ʻoe i ka pō: ʻOiai he ʻāpana maʻamau ke kinoea o ke kanaka, inā ʻoe gassy maoli i ke kakahiaka a i ʻole ka pō, a i ʻole e hopohopo wale nei e pili ana i ka nui o nā gas āu i ka nui, e noʻonoʻo e kamaʻilio me kahi pro. "ʻAʻohe mea i ʻike i kou kino ma mua ou," wahi a Kauka Lee. "Inā pili ka nui o ke kinoea iā ʻoe (ʻo ia hoʻi, he mea hou, ʻoi aku ma mua o kāu kumu kumu, a piʻi paha i ka manawa), a laila pono ʻoe e ʻike i ke kauka no ka loiloi. . "

Nānā no