Pehea e hōʻalo ai i ka Bloating ma hope o ka ʻai ʻana

Anter

• 1. E ʻike i nā mea hoʻoulu ʻai maʻamau
• 2. E nānā i kāu lawe fiber
• 3. E hoʻolei i ka mea haʻalulu paʻakai
• 4. Hōʻalo i nā meaʻai momona
• 5. Ka palena i nā mea inu kalapona
• 6. E ʻai lohi
• 7. Hele wāwae
• 8. E hoʻāʻo i kahi kumukanawai panaʻi kinoea
• Ke kōkua ʻole nā ​​loli nohona

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Ma hope o kahi pāʻina maikaʻi, mākaukau ʻoe e hoʻomaha a neʻe i ke koena o kou lā. Akā laila hiki ke hana: pili paʻa kou palule, a ʻelua mau manawa o kou ʻōpū i ka nui maʻamau. Ma luna o kēlā, ʻike paha ʻoe i ka cramp, gas, a me ka belching. ʻO kēia mau hōʻailona āpau o ka bloating.

ʻOiai ke kumu o ke olakino olakino i kekahi manawa ke kumu o ka bloating, he hanana maʻamau ia e hoʻoponopono ʻia paha me nā loli i kāu ʻano ʻai. Eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e hōʻalo i kēlā mau hanana bloating ʻoluʻolu ʻole.

1. E ʻike i nā mea hoʻoulu ʻai maʻamau

Hiki i nā Carbohidates, nā momona, a me nā protein i mea hoʻonāukiuki o ka momona. Eia nō naʻe, ʻoi aku paha ka maikaʻi o kekahi mau meaʻai ma mua o nā mea ʻē aʻe, a ʻokoʻa nā pilikia digestive mai kēlā me kēia kanaka. ʻO nā pāleʻa bloating maʻamau ka:

• ʻāpala
• pīni
• ʻO nā mea kanu kīʻaha e like me broccoli, cauliflower, a me kāpiki
• huahana waiū
• lettuce
• ʻakaʻakai
• nā peach a me nā pears

ʻAʻole pono ʻoe e hōʻalo loa i kēia mau meaʻai. Ma kahi o, e hoʻāʻo e ʻai i kahi lawehala kūpono i ka manawa hoʻokahi a hoʻēmi i ka nui āu e ʻai ai inā he kumu ia o ka momona. E ʻike i nā meaʻai āpau e hoʻopuka nei i nā pilikia. Eia ka papa inoa o 13 mau hua momona a me nā mea kanu momona e ʻai ai.

2. E nānā i kāu lawe fiber

ʻO nā meaʻai Frorous e like me nā kīʻaha piha, nā pīni, a me nā legume hiki ke lilo i kumu maʻamau o ka momona. ʻOiai e hoʻonui ʻia kēia mau meaʻai i ke olakino ma mua o kā lākou mau hoa i hoʻomaʻemaʻe ʻia, ʻo kā lākou kiʻekiʻe kiʻekiʻe fiber e alakaʻi i ka bloat i kekahi poʻe.

He mea nui ka fiber i ka papaʻai olakino naʻau, akā pono ʻoe e hoʻonui mālie i ka nui āu e ʻai ai. ʻO kahi laʻana, ma kahi o ka hoʻololi ʻana mai nā hua keʻokeʻo i hoʻomaʻemaʻe ʻia i nā kīʻaha āpau i ka manawa hoʻokahi, e hoʻāʻo e hoʻololi i hoʻokahi huahana i ka manawa e ʻike ai i ka hopena o kou kino.

3. E hoʻolei i ka mea haʻalulu paʻakai

I kēia manawa, ʻike ʻoe i ka ʻai ʻana i ka nui o ka paʻakai hiki ke hana i ka make o nā pilikia olakino lōʻihi, me ke kaʻe kiʻekiʻe. I ka wā pōkole, hiki i kahi pā paʻakai keu ke alakaʻi i ka paʻa ʻana o ka wai, kahi e kumu ai ka ʻōpū.

Hiki iā ʻoe ke hōʻalo i ka nui o ka sodium i kāu papaʻai ma ka hoʻohana ʻana i nā mea kanu ʻono ma kahi o ka paʻakai, a me ka hoʻēmi ʻana i ka nui o nā meaʻai a me nā pūʻolo pūʻolo āu e ʻai ai.

4. Hōʻalo i nā meaʻai momona

Eia kekahi lua o nā ʻaina momona momona: Lōʻihi lākou i ka manawa no ka hana ʻana o kou kino. Hele mālie ka momona ma o ka digestive tract, a ʻo kēia ke kumu o ka momona.

Hōʻike ia no ke aha e makemake ai kou ʻōpū makemake e puka i waho o kou kapa ma hope o ka pāʻina momona a momona, e like me ka ʻaina ahiahi Thanksgiving kuʻuna.

ʻAʻole like nā momona āpau i ka like, a hiki i ka digestion ke ʻokoʻa ma waena o trans, saturated, a unsaturated fats.

E hoʻolohe i nā ʻano momona e kū i nā pilikia. Inā nā meaʻai palai, nā mea i māʻona a me nā momona momona, mālama i nā pilikia, e hoʻāʻo i kahi momona olakino, unsaturated momona e like me ka avocado a i ʻole nā ​​nati a me nā ʻanoʻano.

ʻO ka palena ʻana i kāu lawe ʻana i ka palai, hana ʻia, a me nā meaʻai i hoʻomaʻemaʻe ʻia hiki ke kōkua i ka digestion a me ke olakino holoʻokoʻa.

5. Ka palena i nā mea inu kalapona

Ke alakaʻi nei i ka wai kalapona a me ka soda i nā lawehala no ka momona i ka honua inu. Ke hoʻopau nei ʻoe i kēia mau mea inu, kūkulu ʻia ke kinoea carbon dioxide i loko o kou kino. Hiki i kēia ke alakaʻi koke i ka momona, keu hoʻi inā inu koke ʻoe iā lākou.

ʻOi aku ka maikaʻi o ka wai pālahalaha. E hoʻāʻo e hoʻohui i kahi ʻāpana o ka lemona no kekahi mea ʻono me ka ʻole o ka momona.

6. E ʻai lohi

Hiki paha iā ʻoe ke maʻa o ka scarfing i kāu meaʻai inā ʻoe i kahi crunch manawa. ʻAi pū ʻoe i ka ea ke hana ʻoe i kēia, hiki ke alakaʻi i ka mālama ʻia ʻana o ke kinoea.

Hiki iā ʻoe ke paʻi i ka pā ma ka ʻai ʻana i kou manawa. Hiki i ka ʻai ʻana me ka lohi ke hōʻemi i kāu lawe ʻana i ka meaʻai āpau, i ʻike ai ʻoe iā ʻoe iho ke ʻūiki nei i kou kāʻei ma mua o ka wehe ʻana iā ia.

7. Hele wāwae

ʻAʻohe mea e hōʻole ana i nā pono o ka hoʻoikaika kino no kou olakino holoʻokoʻa. Ma ke ʻano he bonus i hoʻohui ʻia, hiki i ka hana ʻana ke hōʻemi i ke kūkulu ʻia ʻana o ke kinoea i mea kōkua i ka momona. Hiki i kahi hele wāwae pōkole ke hoʻopau i ka ʻōpū ma hope o ka pāʻina ʻana, inā ʻoe no ia.

8. E hoʻāʻo i kahi kumukanawai panaʻi kinoea

Kōkua nā ʻenekia digestive e wāwahi i ka meaʻai a komo i nā meaola. ʻO kekahi laʻana ʻo ia ka anti-gas supplement a-galactosidase, kahi e kōkua ai i ka pale ʻana i ke kūkulu kinoea ʻana mai kekahi mau meaʻai.

ʻOiai hoʻolaha pinepine ʻia lākou e pale aku i ka palu ʻana a me ka palahalaha, hiki i kēia mau pila ke hoʻokuʻu i ka momona. Kaukaʻi ʻia i ka laikini, lawe paha ʻoe i kēia mau mea hoʻopihapiha i kēlā me kēia lā, a i ʻole e pono ai ma mua o ka ʻai ʻana ma ke kauoha a ke kauka.

Nui a hewahewa nā digestive ʻē aʻe, e like me amylase, lipase, a me protease, hiki iā ʻoe ke lawe pū. Kōkua kēia mau mea i ka wāwahi ʻana i nā carbs, nā momona, a me nā protein a hiki ke loaʻa ʻokoʻa a i ʻole nā ​​huahana hoʻohui ma luna o ka pā.

Hoʻohui ʻia, hiki i nā mea hoʻopili probiotic ke kōkua i ka hoʻoponopono ʻana i ka bacteria maikaʻi i loko o kou ʻōpū, hiki ke hoʻēmi i ka momona.

Kūʻai no nā mea hoʻopihapiha probiotic.

Ke kōkua ʻole nā ​​loli nohona

ʻO ka bloating ka pane maʻamau o kou kino i kekahi mau meaʻai a ʻano maʻamau. Akā ke hōʻoluʻolu ʻole ka bloating me nā loliʻai, hiki i ka manawa e hoʻoponopono i ka pilikia me kāu kauka.

ʻO kēia ke kumu inā pili pū ka bloating me ka cramp loa a me ka neʻe ʻana o ka ʻōpū. ʻO nā pilikia e pili ana i ke olakino.

• Maʻi ʻo Crohn
• nā mea pāʻina meaʻai
• maʻi hanu huhū (IBS)
• hoʻomanawanui ʻole lactose
• maʻi celiac
• ʻike maka gluten

ʻAʻole pono ʻoe e hoʻomanawanui i ka bloating mau loa. E hoʻomanaʻo i ka hoʻoholo ʻana i ke kumu e kōkua ia i ka pale ʻana i nā ʻāpana bloating hōʻoluʻolu ʻole. Hana pū me kahi dietitian i hoʻopaʻa inoa ʻia inā ʻoe e pono ke kōkua hou e ʻike i nā meaʻai kūpono a i ʻole ka mea kōkua e kōkua ai i ka maʻalahi.

ʻO ka ʻAmelika ʻAmelika Hui Pū ʻIa a me ka US Food and Drug Administration ʻaʻole i ʻoi aku ma mua o 2,300 mg o ka sodium i kēlā lā i kēia lā - e like me ka nui o kahi teaspoon o ka paʻakai. ʻO ka poʻe i maʻalahi i nā hopena sodium, e like me nā mea me ke kiʻekiʻe a prehypertension paha, pono e ʻimi no 1,500 mg a ʻoi iki paha.