Nakhu Isizathu Sokuba Ugajwe Kangaka Ebusuku

-Delile

• Kungani Ngigaya Kangaka Ebusuku?
• Umzimba wakho udlula inqubo yemvelo yokugaya.
• Umnandi kakhulu ebusuku ngenxa yokudla kwakho.
• Isikhathi sokudla kwakho sinendima nayo.
• Awunyakazi futhi ukhipha amanzi ngokwanele.
• Buyekeza kwe-

Masibe ngokoqobo: Ukuhamba kungakhululeki. Ngezinye izikhathi ngokomzimba, futhi ngokuvamile, uma kwenzeka emphakathini, ngokomfanekiso. Kodwa ingabe uvame ukuzibuza, linda, 'kungani ngishaywa umoya ebusuku?' noma uqaphele ukuthi uphethiloli wakho ebusuku lapho ulele embhedeni, awuwedwa, kepha lokho akukwenzi kube kubi kangako. Ukuba gassy ebusuku akunakudlala ngokulala kwakho kuphela - - more #realtalk. - nempilo yakho yocansi.

Qiniseka ukuthi ochwepheshe bayavuma ukuthi kujwayelekile ukuba yi-gassy ngokuzumayo ngesikhathi sokulala. Manje, phuma futhi ufunde ukuthi kungani lokho futhi okubaluleke nakakhulu, ukuthi yini okufanele uyenze ngakho.

Kungani Ngigaya Kangaka Ebusuku?

Umzimba wakho udlula inqubo yemvelo yokugaya.

Okokuqala, kufanele uqonde ukuthi uhlelo lokugaya ukudla lomzimba wakho lusebenza kanjani ukuze lwehle futhi lusebenzise ukudla. "Amagciwane aphilile ahlala emathunjini akho (okusisiza ukuthi sigaye ukudla) enza igesi usuku lonke nobusuku bonke, noma ngabe ulele," kusho uChristine Lee, MD, udokotela wamathumbu eCleveland Clinic. Akumangazi ukuthi inani elikhulu legesi likhiqizwa ngemuva kokudla. Ngakho-ke uma isidlo sakusihlwa kungukudla kwakho okukhulu kunakho konke osukwini lwakho, kungaba futhi yisizathu sokuthi ube nesibindi kangaka ebusuku.

Kepha noma ngabe udla isidlo sakusihlwa esikhanya kakhulu, kunesinye isizathu sokuthi kungani u-gassy kangaka. "Ebusuku, amagciwane asemathunjini abenosuku lonke ukubila lokho okudlile," kusho uLibby Mills, ingcweti kwezokudla futhi okhulumela i-Academy of Nutrition and Dietetics. Ukusuka kokungenisa kuye ekwakhekeni kwegesi, inqubo yokugaya ingathatha cishe amahora ayisithupha esiswini esijwayelekile. Ngakho-ke, kungenzeka uthole igesi ethe xaxa ngokuhamba kwesikhathi ngoba isidlo sakho sasemini (nanoma yini enye oyidlile emahoreni ayisithupha adlule) sesiyaqeda ukugaywa.

Ngakho-ke, akukhona ukuthi ungumuntu othanda ukuzuma ngokuzumayo. "Kuhlobene kakhulu nokuqongelelwa kwegesi hhayi izinga langempela lokukhiqizwa kwegesi," kusho uDkt Lee.

Kunesinye futhi isizathu sokuthi kungani u-gassy ebusuku ungahambisani nalokho okudlile. "Isimiso sakho sezinzwa esizimele sigcina ukuvala i-anal sphincter, ikakhulukazi emini, lapho usebenza kakhulu futhi umatasa emisebenzini yansuku zonke," kuchaza uDkt. "Lokhu kubangela ukuthi igesi eningi iqoqane futhi ilungele ukukhishwa ebusuku lapho isimiso sakho sezinzwa esizisebenzelayo singasebenzi kahle futhi wena (kanye ne-anal sphincter yakho) nikhululeka kakhudlwana," kusho uDkt Lee. Yebo, ukhuluma ngokufeba ebuthongweni bakho.

Umnandi kakhulu ebusuku ngenxa yokudla kwakho.

Yiqiniso, ukudla okufaka emzimbeni wakho ebusuku kanye nosuku lonke nakho kudlala indima enkulu ekutheni kungani uvele uphelelwe umoya kungazelelwe. Kukhona amathani wokudla angenza igesi yakho ibe yimbi, ikakhulukazi ukudla okune-fiber eningi. Kunezinhlobo ezimbili ze-fiber, encibilikayo futhi engancibiliki. Ngenkathi uhlobo olungancibiliki luhlala luseduze nefomu lwalo lwangempela kulo lonke ukugaya, luhlobo oluncibilikayo olungavutshelwa kalula, futhi ngaleyo ndlela lube sethubeni lokudala igesi. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Imithombo ye-fiber encibilikayo ihlanganisa ubhontshisi, udali, nemifino, kanye nezithelo ikakhulukazi ama-apula nama-blueberries, nokusanhlamvu okufana ne-oats nebhali," kusho uMills. Futhi imithombo ye-fiber engafakwanga ifaka ufulawa kakolweni ogcwele, ubhontshisi kakolweni, amantongomane nemifino efana nekholifulawa, ubhontshisi oluhlaza namazambane.

"Njengoba umzimba womuntu ungaphuli i-fiber, sithembele kubhaktheriya emathunjini ethu ukwenza lo msebenzi. Inani legesi ekhiqizwa ukuvutshelwa (kokudla okusemathunjini) kuzoncika ekutheni ikoloni lamagciwane lakhiwe kanjani sikudla kangaki ukudla okunezintambo ukubondla, "kusho uMills. Ngakho-ke lapho uvame ukudla lokho kudla okuphezulu kwi-fiber, i-gut microbiome yakho inempilo futhi kulula lapho izokwazi ukugaya. (Kuhlobene: Yini I-Deal with Net Carbs, Futhi Uyibala Kanjani?)

Kodwa kungase kungabi nje i-fiber ngokwayo ekwenza ube nomsindo kakhulu ebusuku. "Ukudla okune-fiber eningi encibilikayo nakho kuphakeme kuma-fructans kanye nama-galactooligosaccharides, ushukela ongenakugaywa ngamathumbu ethu (kepha kunalokho thembela kubaktheriya bamathumbu ukwenza ukugaya, kukwenze ukhululeke futhi ukhukhumale)," kusho uMelissa Majumdar, a i-dietitian ebhalisiwe kanye nomkhulumeli we-Academy of Nutrition and Dietetics. Ukudla okuphezulu kuma-fructans kufaka phakathi i-artichokes, u-anyanisi, u-garlic, amalikhi, uphizi, ubhontshisi, ubhontshisi wezinso, ubhanana ovuthiwe, ama-currants, amadethi, amakhiwane omisiwe, ubhamubisi, ama-plums, ama-prunes, ama-persimmon, amapentshisi amhlophe, i-watermelon, i-rye, ukolweni, ibhali, ama-cashews , ama-pistachio, ubhontshisi omnyama, nobhontshisi be-fava.

Eminyakeni yamuva nje, ukudla okuphansi kwe-FODMAP sekuthole ukuthandwa njengekhambi lokulwa nokungakhululeki kwe-GI (yebo, kufaka phakathi igesi nokuqunjelwa) kusuka ekudleni okuphansi kokudla okuqukethe ama-FODMAP. I-FODMAP isichazamazwi esimele ushukela ongagayekile kahle futhi ongabiliswa: Fermentable Oama-ligosaccharides, UDama-isaccharides, Monosaccharides and Pama-oliyoli. Lokhu kuhlanganisa ne-fiber inulin eyengeziwe, i-fiber ephuma empandeni ye-chicory, evame ukungezwa ekudleni okugayiwe okufana ne-granola, okusanhlamvu, noma amabha okushintsha ukudla ukuze kuthuthukiswe i-fiber eyengeziwe.

Ungakwazi futhi ukuthuthukisa amagciwane emathunjini akho ngokudla ama-probiotics amaningi njalo. Ama-Probiotic akhuthaza ukugeleza njalo emathunjini uma kukhulunywa ngokugaywa futhi kufanele kukushiye uzizwa ungakhululekile kangako, kusho uDkt Lee. (Okuhlobene: Kungani i-Probiotic Yakho idinga Umlingani We-Prebiotic)

Isikhathi sokudla kwakho sinendima nayo.

Ngaphandle kokukhetha ukudla, ukuthi udla kangakanani ekuseni, ebusuku, noma nini nje ngokuzumayo kungase kube umphumela wokuthi udle kangakanani nokuthi nini.

“Ngibona abantu benenkinga yokugaya ukudla kwakusihlwa uma behamba isikhathi eside bengadlile futhi/noma bebuyisela emuva (uma othile eqa ukudla kwasekuseni, edla ukudla kwasemini okulula, futhi engenakho ukudla okulinganiselayo, isidlo sakusihlwa sizoba iningi lesidlo sakusihlwa. ama-calories) futhi kwenza ukugaya kube nzima kakhulu, "kusho uMajumdar.

"Uma ungadli noma ungaphuzi njalo usuku lonke, isisu singagcina sithukuthele futhi sithukuthele lapho umthwalo wokudla usihlasela," ngakho ukuthola isimiso sokudla nokuphuza okungaguquki kuyisihluthulelo, esho.

Noma uvame ukudla ukudla kwakho kamuva noma ngaphambi kwesilinganiso (UDkt. Lee uphakamisa ibhulakufesi ngabo-7 noma ngo-8 ekuseni, isidlo sasemini ngabo-1 kuya ku-1 ntambama, nesidlo sasebusuku ngo-6 noma ngo-7 ntambama ngohlelo lokugaya okunempilo) ingxenye ebaluleke kakhulu. Uma ungajwayelekile futhi ungahambisani nesikhathi sakho sokudla, umzimba awukwazi ukusetha isigqi se-circadian, uyanezela.

Futhi, ngokungamangazi, isisu sakho sizokuzonda ngempela uma ugcwala ithani lokudla okugcwaliswe nge-fiber esidlweni sakusihlwa. "Uma umzimba ungasetshenziswanga izithelo nemifino eluhlaza (kanye neminye imithombo yokudla ye-fiber), kuzoba nzima ukujwayela," kusho uMajumdar.

Nakuba abesifazane bedinga i-fiber eningi (amagremu angu-25 ngosuku, ngokusho kwe-Academy of Nutrition and Dietetics, uma ukhuphula ngokuzumayo inani le-fiber oyithola nsuku zonke ngokushesha kakhulu, amathumbu akho azoqiniseka ukuthi uzokwazisa. ( Okuhlobene: Lezi Zinzuzo ze-Fibre Ziyenze Iyona Nutrient Ebaluleke Kakhulu Ekudleni Kwakho)

Awunyakazi futhi ukhipha amanzi ngokwanele.

"Ukuzivocavoca, ukuvivinya umzimba, ukuvivinya umzimba," kusho uDkt. Lee. "Ukuzivocavoca umzimba nokuqina komzimba kuyindlela ephumelela kakhulu yokugcina i-GI yakho inyakaza, njengoba abantu abane-GI motility ehamba kancane bevame ukuhlushwa ukuqunjelwa kanye noma ukungakhululeki kahle/okungaphelele, okukhiqiza igesi ye-methane, okuholela ekugcwaleni ngokweqile. " Ukuhumusha: Ukuzivocavoca umzimba kungakusiza ube nezimbongolo ezinempilo, ezingaguquguquki futhi unciphe kancane. (Futhi i-FYI, noma ngabe ungumthandi wokuzivocavoca ekuseni noma i-sweat sesh cishe akuwenzi mehluko uma kukhulunywa nge-gassy, ​​uyanezela.)

Ukuphuza amanzi amaningi nakho kuyasiza. Kungani? "Amanzi ayizibuthe ku-fiber," kusho uMajumdar. Njengoba i-fiber igaywa, imunca amanzi, ayisiza ukuthi idlule kalula ekugayeni kwakho. Lokhu kusiza futhi ekuvimbeleni ukuqunjelwa. (Okuhlobene: Kwenzekeni Lapho Ngiphuza Amanzi Amabili Njengamanzi Engivame Ukwenza Esontweni)

Iphuzu elibalulekile lokuthi kungani uba nomsindo kangaka ebusuku: Nakuba igesi iyingxenye evamile ngokuphelele yokuba ngumuntu, uma unomoya omubi ngempela ekuseni noma ebusuku, noma ukhathazeke nje ngenani legesi onayo ngokujwayelekile, cabanga ukukhuluma nochwepheshe. "Akekho owazi umzimba wakho kangcono kunawe," kusho uDkt. Lee. "Uma inani legesi liphathelene nawe (okusho ukuthi, okusha, okungaphezu kwesisekelo sakho, noma ukukhuphuka ngokuhamba kwesikhathi), lapho-ke kufanele ubone udokotela ukuze ahlolwe. Bese ukubona ingcwethi yokudla ngezindlela zokudla okunempilo nokukhetha uhlala ungumqondo omuhle ."

Buyekeza kwe-