Dietetyk Wrocław

Twój brzuch jest jak balon i nie wiesz co z tym zrobić? Wzdęcia są powszechną dolegliwością, która towarzyszy wielu osobom w trakcie dnia codziennego. Przyczyn ich może być wiele. Najczęściej są wynikiem nieprawidłowych nawyków żywieniowych oraz nietolerancji pokarmowych. Dowiedz się, jakie są inne przyczyny wzdęć oraz jak sobie z nimi poradzić.

Czym dokładnie są wzdęcia?

Wzdęcia są wynikiem obecności nadmiernej ilości gazów w jelitach. Gazy powstają podczas procesu trawienia (m.in. wodór, dwutlenek węgla) i połykania powietrza w trakcie jedzenia, a następnie zalegają w naszym organizmie.

Obecność gazów w jelitach nie jest patologicznym zjawiskiem. Występują one naturalnie w przewodzie pokarmowym i są z nich wydalane. Normalne jest wydalanie gazów około 25 razy na dobę. Jednak przyjmuje się, że prawie połowa populacji może mieć problem z ich nadmiarem, co wiąże się z nieprzyjemnymi objawami.

 

Nadmiarowi gazów najczęściej towarzyszą:

  • odbijanie
  • powiększenie obwodu brzucha
  • wzdęty brzuch
  • wydalaniem gazów o nieprzyjemnym zapachu

 

Dolegliwości te są najbardziej dokuczliwe o porze wieczornej, a po śnie ustępują.

Najczęstsze przyczyny wzdęć.

Nieprawidłowe zachowania żywieniowe i nawyki

Nadmiar gazów może być spowodowany błędnymi nawykami lub określonym pożywieniem. Do przyczyn wzdęć zalicza się m.in.:

1. Wypijanie zbyt dużych ilości napojów gazowanych.
2. Jedzenie w pośpiechu.
3. Palenie papierosów.
4. Żucie gumy oraz ssanie twardych cukierków.
5. Spożywanie posiłków składających się głównie z cukrów lub tłuszczów.

Gazy w jelitach mogą pojawiać się po spożywaniu produktów ciężkostrawnych, takich jak nasiona roślin strączkowych (fasola, soja, groch), kapusta czy brokuły.

Do produktów, które mogą nasilać wzdęcia, należą również:
● ciemne pieczywo,
● jabłka, banany, morele, gruszki, śliwki,
● cebula, kukurydza, szparagi, ogórki, zielona papryka,
● mleko i produkty mleczne,
● miód.


Nietolerancja pokarmowa

Nadmierne wzdęcia są niepokojącą dolegliwością z przewodu pokarmowego. Mogą być skutkiem nadwrażliwości na określony pokarm.

Najbardziej powszechną nadwrażliwością jest nietolerancja laktozy. Laktoza jest cukrem mlecznym, który jest rozkładany w naszym organizmie przez enzym, jakim jest laktaza. Niewystarczająca ilość tego związku sprawia, że laktoza jest nie w pełni trawiona i ulega fermentacji w jelicie grubym, powodując wzdęcia. Poza wzdęciami występują wtedy inne objawy takie jak bóle brzucha i biegunka.

Zaburzenia czynności motorycznej jelit

Zaburzenia czynności motorycznej jelit są związane z upośledzeniem wydalania gazów jelitowych. Zmniejszona częstość wypróżnień, zaparcia, spowolnienie perystaltyki jelit mogą występować w przebiegu zespołu jelita wrażliwego.

Zespół jelita wrażliwego charakteryzuje się występowaniem (poza wzdęciami) skurczami, bólami brzucha oraz przewlekłymi zaparciami i biegunkami. Na rozwój tego schorzenia ma wpływ wiele czynników:
● stres
● nietolerancje pokarmowe
● błędy dietetyczne
● stosowanie określonych leków.

Ciąża

Wzdęcia bardzo często towarzyszą kobietom ciężarnym. Winowajcą nadmiernej ilości gazów w jelitach jest progesteron. Progesteron jest hormonem, który odpowiada za zagnieżdżenie się zarodka w macicy. Oprócz tego spowalnia perystaltykę jelit oraz zatrzymuje wodę w organizmie w celu lepszego odżywienia płodu. Z tego powodu ciężarne są narażone na żylaki, obrzęki oraz wzdęcia.

Jak złagodzić wzdęty brzuch?

Odpowiednia dieta poprawia trawienie i wpływa na perystaltykę jelit. Najważniejszą zasadą jest spożywanie regularnych posiłków co 3-4 godziny oraz unikanie objadania się. Ostatni posiłek spożywaj co najmniej 2 godziny przed snem. Przygotuj sobie wówczas lekkostrawną kolację. Oprócz tego stosuj się do poniższych wskazówek. Pomogą Ci one złagodzić wzdęty brzuch.

1. Nie spiesz się, spożywając posiłek. Dokładnie i powoli przeżuwaj jedzenie.
2. Unikaj rozmawiania podczas posiłku.
3. Ogranicz spożycie wzdymających produktów.
4. Wyklucz nietolerowane przez Ciebie produkty.
5. Wypijaj 2-2,5 litra wody dziennie.
6. Ogranicz żucie gumy, wypijanie napojów przez słomkę i ssanie twardych cukierków.
7. Zrezygnuj z palenia papierosów.
8. Zadbaj o codzienną aktywność fizyczną.
9. Rozważ suplementację probiotykami, które poprawią skład Twojej mikrobioty.

 

Przyprawy, które działają rozkurczowo i wiatropędnie.

● Bazylia
● Oregano
● Majeranek
● Tymianek
● Anyż
● Mięta
● Kolendra siewna

Wspomagają trawienie oraz zmniejszają powstawanie gazów jelitowych. Z ziół można przygotowywać napary, które będą skutecznie łagodzić dolegliwości.

Napar z mięty przygotowuje się ze świeżych lub suszonych liści. 1 łyżkę ziół zalewa się 1 szklanką wrzątku i pozostawia na 10-15 minut. Po tym czasie napar jest gotowy do spożycia. Aby uzyskać efekt, należy spożywać go 2-3 razy dziennie.

Podsumowanie.

Nie bagatelizuj problemu, jakim są wzdęcia. Nadmiar gazów w jelitach może świadczyć o nietolerancjach pokarmowych lub zespole jelita drażliwego. Znaczenie w łagodzeniu tego objawu ma nie tylko dieta, ale również aktywność fizyczna. Im częściej się ruszasz, tym lepiej dla Twojego zdrowia i jelit.

Zwracaj uwagę na to, co oraz w jaki sposób spożywasz w trakcie dnia. Zadbaj o warunki, nie spiesz się podczas posiłku, dokładnie przeżuwaj każdy kęs. Zawsze możesz sięgnąć po herbatkę ziołową, która pomoże Ci złagodzić dolegliwości.

Jeżeli wzdęcia są bardzo dokuczliwe, a przedstawione wskazówki Ci nie pomagają, koniecznie skorzystaj z pomocy lekarza oraz dietetyka. Ustalą oni przyczynę wzdęć i przeprowadzą dokładną diagnozę.

Literatura
1. Małecka-Panas E., Wzdęcia i odbijania, Pediatria i Medycyna Rodzinna, 2011 r., 7/1/30-34 str.
2. Gulbicka P., Grzymisławski M., Wzdęcia brzucha — najczęstsze przyczyny i postępowanie, Piel. Zdr. Publ. 2016, 6/1/69-79 str.
3. Nielubowicz J., Olszewski W., Łukasiewicz H., Rowiński W., Szyfelbein S., Michalski A., Patomechanizm wzdęcia jelitowego, Polski przegląd chirurgiczny
4. Eder P., Stawczyk-Eder K., Łykowska-Szuber L., Krela-Kaźmierczak I., Linke K. Wzdęcie — ważny i powszechny problem kliniczny w codziennej praktyce lekarskiej, Gastroenterol 2012; 7 (4): 197–202
5. Sybilski J. A., Nietolerancje pokarmowe, Pediatria i Medycyna Rodzinna, 2010 r. 6/3189-193 str.

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