Ga dalilin da ya sa kuke da Haki da Dare

Wadatacce

• Me Yasa Na Kasance Mai Gassiya Da Daddare?
• Jikin ku yana tafiya ta hanyar tsarin narkewa.
• Kuna da haushi sosai da dare godiya ga abincin ku.
• Hakanan lokacin cin abincin ku yana taka rawa, shima.
• Ba ku motsi da isasshen ruwa.
• Bita don

Bari mu zama na gaske: Farting ba shi da daɗi. Wani lokaci a zahiri, kuma galibi, idan hakan ta faru a bainar jama'a, a zahiri. Amma kuna mamaki akai-akai, jira, 'me yasa nake hayaki da dare?' ko lura cewa gas ɗin ku da dare lokacin da kuke kwance, ba ku kaɗai ba, amma hakan ba ya sa ya zama ƙasa da muni. Kasancewa da gasshe da dare ba kawai zai iya rikitar da barcin ku ba amma - ƙarin #realtalk. - Hakanan rayuwar jima'i.

Ka tabbata cewa ƙwararrun sun yarda cewa abu ne na yau da kullun don yin hayaki kwatsam a lokacin kwanciya barci. Yanzu, fita don koyan dalilin da yasa hakan kuma mafi mahimmanci, abin da za a yi game da shi.

Me Yasa Na Kasance Mai Gassiya Da Daddare?

Jikin ku yana tafiya ta hanyar tsarin narkewa.

Da farko, yakamata ku fahimci yadda tsarin narkar da jikin ku yake aiki don rushewa da amfani da abinci. Christine Lee, MD, likitan gastroenterologist a Cleveland Clinic ta ce "Kwayoyin lafiya da ke zaune tare da hanjin ku (don taimaka mana narkar da abinci) suna haifar da iskar gas duk rana da cikin dare, har ma da lokacin baccin ku." Ba abin mamaki bane, ana samar da mafi yawan adadin gas bayan cin abinci. Don haka idan abincin dare shine babban abincin ku na ranar ku, yana iya zama dalilin da yasa kuke yin gasi da dare.

Amma ko da kuna cin abincin dare mai haske, akwai wani dalilin da yasa kuke yin gsky. "Da daddare, kwayoyin cuta a cikin hanji sun yini duk rana don yin takin abin da kuka ci," in ji Libby Mills, masanin ilimin abinci mai rijista kuma mai magana da yawun Cibiyar Nutrition da Ditetics. Daga cin abinci zuwa samuwar iskar gas, tsarin narkewar na iya ɗaukar kusan awanni shida a cikin hanji na al'ada. Don haka, da alama za ku sami ƙarin iskar gas daga baya a cikin rana saboda abincin ku (da duk wani abin da kuka ci a cikin awanni shida da suka gabata) yana gama narkewa.

Don haka, ba wai kuna yin gass ne kwatsam ba. "Yana da alaƙa da tarin iskar gas maimakon ainihin adadin samar da iskar gas," in ji Dr. Lee.

Akwai kuma wani dalilin da ya sa kake yin haki da daddare wanda bai shafi abin da ka ci ba. "Tsarin jijiya mai cin gashin kansa yana kula da rufewar tsuliya, musamman a lokacin rana, lokacin da kuke aiki sosai kuma kuna cikin ayyukan yau da kullun," in ji Dr. Lee. "Wannan yana haifar da ƙarin iskar gas don tarawa da zama cikin shiri don fitarwa da daddare lokacin da tsarin jijiyoyin jikin ku ba ya aiki sosai kuma ku (tare da sphincter na ku) ku zama masu annashuwa," in ji Dr. Lee. Haka ne, tana magana ne game da nisa cikin barcin ku.

Kuna da haushi sosai da dare godiya ga abincin ku.

Tabbas, abincin da kuke sakawa cikin jikin ku da dare da kuma cikin yini shima yana taka muhimmiyar rawa a cikin dalilin da yasa kuke yin ba zato ba tsammani. Akwai wadataccen abinci wanda zai iya sa iskar gas ta yi muni, musamman abinci mai yawan fiber. Akwai iri biyu na fiber, mai narkewa da narkewa. Yayin da nau'in mai narkewa yana kasancewa kusa da asalin sa a duk lokacin narkar da abinci, shine nau'in mai narkewa wanda ya fi ƙaruwa, don haka yana iya haifar da iskar gas. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Mills ya ce "Tushen fiber mai narkewa ya haɗa da wake, lentil, da legumes, da 'ya'yan itatuwa musamman apples and blueberries, da hatsi kamar hatsi da sha'ir," in ji Mills. Kuma tushen fiber mara narkewa ya haɗa da gari na alkama, alkamar alkama, kwayoyi, da kayan marmari kamar farin kabeji, koren wake, da dankali.

"Tunda jikin dan adam baya karya fiber, muna dogara ne da kwayoyin cutar da ke cikin hanjin mu don yin aikin. Yawan iskar gas da ake samu daga fermentation (abincin da ke cikin hanji) zai dogara ne akan yadda ake samun mulkin mallaka na kwayoyin cuta, tushen. a kan sau nawa muke cin abincin fibery don ciyar da su, "in ji Mills. Don haka sau da yawa kuna cin waɗancan abincin da ke ɗauke da fiber, mafi koshin lafiyar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta tana da sauƙi zai iya narkewa. (Mai alaƙa: Menene ma'amala tare da Carbs Net, kuma Ta Yaya kuke Ƙidaya Su?)

Amma wataƙila ba kawai fiber ɗin da ke sa ku yin baƙin ciki da dare ba. Melissa Majumdar, '' Abincin da ke ɗauke da fiber mai narkewa yana da yawa a cikin fructans da galactooligosaccharides, sugars waɗanda hanjin mu ba zai iya narkar da su ba (amma a dogara ga ƙwayoyin cuta na hanji don yin narkar da abinci, yana sa ku zama masu ƙima da kumburi), '' in ji Melissa Majumdar, a mai rijista da mai magana da yawun Cibiyar Gina Jiki da Abinci. Abincin da ya ƙunshi fructans sun haɗa da artichokes, albasa, tafarnuwa, leeks, wake, waken soya, wake koda, cikakke ayaba, currants, dabino, busasshen ɓaure, innabi, plums, prunes, persimmon, farin peaches, kankana, hatsin rai, alkama, sha'ir, cashews , pistachios, black wake, da fava wake.

A cikin 'yan shekarun nan, ƙarancin abincin FODMAP ya sami karbuwa a matsayin magani don yaƙar rashin jin daɗin GI (yep, gami da gas da kumburi) daga ƙarancin abincin da ke ɗauke da FODMAPs. FODMAP shine acronym wanda ke tsaye ga rashin narkewar abinci mara kyau da masu ciwon sukari: Fmai lalacewa Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Wannan kuma ya haɗa da ƙarin inulin fiber, fiber daga tushen chicory, wanda galibi ana ƙara shi zuwa abincin da aka sarrafa kamar granola, hatsi, ko sandunan maye gurbin abinci don ba su ƙarin ƙarfin fiber.

Hakanan zaka iya inganta ƙwayoyin cuta a cikin hanji ta hanyar cin ƙarin probiotics akai -akai. Kwayoyin rigakafi suna inganta daidaituwa a cikin hanji lokacin da yazo da narkewa kuma ya kamata ya bar ku da rashin jin dadi, in ji Dr. Lee. (Mai dangantaka: Dalilin da yasa Probiotic ɗinku ke Buƙatar Abokin Hulɗa na Prebiotic)

Hakanan lokacin cin abincin ku yana taka rawa, shima.

Bayan zaɓin abinci, yadda kuke bacci da safe, da dare, ko kowane lokaci kwatsam kuma na iya zama sakamakon yawan cin abinci da lokacin ku.

"Na ga mutane suna da matsala tare da narkewar maraice idan sun dauki lokaci mai tsawo ba tare da cin abinci da / ko dawo da kaya ba (idan wani ya tsallake karin kumallo, ya ci abincin rana, kuma ba shi da wani abincin da ba daidai ba, abincin dare zai zama mafi yawan abinci). calories) kuma yana sa narkewar abinci ya fi wahala, ”in ji Majumdar.

"Idan ba ku ci ko sha akai -akai a cikin yini, ciki na iya zama mara nauyi da fushi lokacin da kayan abinci suka same shi," don haka samun daidaitaccen tsarin abinci da abin sha yana da mahimmanci, in ji ta.

Ko da kuna son cin abincinku daga baya ko a baya fiye da matsakaici (Dr. Lee yana ba da shawarar karin kumallo a kusa da 7 ko 8 na safe, abincin rana da tsakar rana zuwa 1 na yamma, da abincin dare a 6 ko 7 na yamma don ingantaccen tsarin narkewar abinci), kasancewa daidai shine mafi muhimmanci. Lokacin da ba ku saba da jituwa da jadawalin cin abinci ba, jiki ba zai iya saita yanayin circadian ba, in ji ta.

Kuma, ba abin mamaki ba, hanjin ku zai ƙi ku sosai idan kun yi cuku-cuku a cikin ton na abinci mai cike da fiber a abincin dare. Majumdar ya ce "Idan ba a saba amfani da yawan ɗanyen kayan marmari da kayan marmari ba (da sauran hanyoyin samar da abinci na fiber), zai yi wahalar daidaitawa," in ji Majumdar.

Yayinda mata ke buƙatar fiber mai yawa (gram 25 a kowace rana, a cewar Cibiyar Ilimin Gina Jiki da Abinci, idan ba zato ba tsammani kuka ƙara adadin fiber ɗin da kuke samu kowace rana cikin sauri, hanjin ku zai tabbata ya sanar da ku. ( Shafi: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin abinci a cikin abincin ku)

Ba ku motsi da isasshen ruwa.

"Motsa jiki, motsa jiki, motsa jiki," in ji Dr. Lee. "Kasancewa motsa jiki da motsa jiki shine hanyar da ta fi dacewa don ci gaba da motsi na GI, kamar yadda mutanen da ke da motsin GI a hankali suna fama da maƙarƙashiya da kuma rashin inganci / rashin cikawa, wanda ke haifar da iskar gas na methane, wanda ke haifar da flatulence mai yawa. " Fassara: Motsa jiki na iya taimaka muku samun koshin lafiya, madaidaicin kumburi da raguwa kaɗan. (Kuma FYI, ko kai mai son wasan motsa jiki ne na safe ko maraicen gumi sesh mai yiwuwa ba zai kawo canji ba idan ya zama gassy, ​​in ji ta.)

Shan ruwa da yawa kuma yana taimakawa. Me ya sa? Majumdar ya ce "Ruwa maganadisu ne ga fiber." Yayin da ake narkar da fiber, yana shan ruwa, wanda ke taimaka masa wucewa ta hanyar narkar da abinci cikin sauƙi. Wannan kuma yana taimakawa hana maƙarƙashiya. (Mai Dangantaka: Me Ya Faru Lokacin Da Na Sha Ruwa Sau Biyu Kamar Yadda Na saba Yi Na Sati Daya)

Layin ƙasa akan dalilin da yasa kuke yin gsky da dare: Duk da yake iskar gas wani bangare ne na al'ada na zama ɗan adam, idan kuna da gaske da safe ko da dare, ko kuma kawai kuna damuwa game da adadin iskar da kuke da shi gabaɗaya, la'akari da yin magana da pro. "Babu wanda ya fi ku sanin jikin ku," in ji Dokta Lee. "Idan adadin gas ɗin ya shafe ku (watau sabon, fiye da tushen ku, ko haɓakawa akan lokaci), to yakamata ku ga likita don kimantawa. Sannan ganin likitan cin abinci don zaɓin abinci mai lafiya da zaɓuɓɓuka koyaushe babban ra'ayi ne . "

Bita don