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为什么你会腹胀?如何解决?

Why you're bloated (+ how to fix it)🤰🏻

Bloating is a normal part of digestion,
腹胀是消化的正常现象
but sometimes it can be uncomfortable when it doesn’t have to be.
但有时它会引起不适 而这本不必如此
青橙捡拾
Today we are going to explore 5 common reasons
今天我们将探讨大家时不时
why we experience bloating from time to time,
感到腹胀的5个常见原因
and what we can do about it to relieve discomfort.
以及我们能做什么来缓解不适
We’ve also created a simplified article to go along with this video
如果你想有一个更深入的了解
in case you want to geek out and dealt deeper.
结合本视频我们还创建了一篇简化的文章
I’ll link that article for you below,
我将在下方为你们链接这篇文章
but for now, let’s dive in.
但眼下 让我们开始探索吧
第一 简单地吃
So let’s explore the basic anatomy of
那么让我们一起来探索
how the food we eat becomes digested,
食物被消化的解剖学基础
and how it can cause bloating,
以及它是如何引起腹胀的
which is that tight and gassy feeling in our abdomen.
也就是腹部那种紧绷和胀气的感觉
So when we eat food, it goes into our stomach,
当我们吃东西时 食物进入我们的胃
or gets broken down into smaller pieces,
在那被分解成小块
and that then goes onto our small intestine,
接着进入我们的小肠
where the nutrients get absorbed for our body to use.
在那里营养物质被吸收供我们的身体使用
Whatever doesn’t get absorbed, then moves on to the large intestine,
任何无法被吸收的物质随后会转移到大肠
which is also called the colon.
也叫结肠
And this is where a huge colony of healthy bacteria live.
这里生活着大量的益生菌群
Those bacteria then eat that undigested food as food for themselves,
这些细菌将未消化的食物当作自己的食物
and then they create this byproduct, which is gas.
而后创造了这一副产品 气体
And that can be often why we experience bloating
这可能是我们吃完东西不久后
a little while after we’ve eaten something.
常常会感到腹胀的原因
So in the case that you’re feeling a little bit of discomfort
如果你对产生的气体
from the gas that’s produced,
感到些许不适
there’re four things and four foods you can comsume that can help a little bit.
有4种方法以及4种食物会略有帮助
The first is ginger, which is a prokinetic,
第一种是生姜 一种促进胃肠动力的食物
meaning that it helps to promote the movement of our digestive tract,
它有助于促进消化道的蠕动
and that can help to relieve any pain from built up gas.
以及缓解任何胀气引起的疼痛
Gingers is great to add to curries or smoothies,
生姜非常适合添加到咖喱或思慕雪中
or just to add to some hot water.
或者只是加入热水中
Fennel seeds are another one.
另一种食物是茴香籽
And my parents actually used to snack
事实上 我父母以前常常在饭后
on a few of these after meals sometimes.
吃一些茴香籽当零食
And now I get why.
现在我明白这是为什么了
They contain a compound called Anethole,
茴香籽含有一种叫茴香脑的化合物
which can help to relax our digestive tract,
它有助于放松消化道
it can help to release gas, and it also reduces inflammation.
释放气体以及减轻炎症
Fennel can be added to teas,
茴香不仅可以添加到茶中
but it’s also something you can added to a soup or salad.
也可以添加到汤或沙拉中
Then there’s peppermint,
还有薄荷
which has been found to have a calming effect on the digestive tract.
研究发现它对消化道有镇静作用
And most of the research on the effectiveness of peppermint
大多数关于薄荷功效的研究
has been in relation to peppermint oil extract.
都与薄荷油萃取物有关
But there’s some anecdotal evidence that peppermint tea might also work.
但传闻有证据表明薄荷茶也可能有效
And just a quick note to anyone who is pregnant:
有一条对孕妇的简短提示:
just be cautious with or avoid altogether these herbal medicines
除非你的医生或助产士同意少量使用这些草药
unless small amounts have been okayed by your doctor or your midwife.
否则请谨慎使用或完全避免使用
And then finally, there’s kiwi.
最后还有猕猴桃
Kiwis contain an enzyme called Actinidin
猕猴桃含有一种酶 叫做猕猴桃蛋白酶
that helps to break down food which can positively impact our gut.
能帮助分解食物 对肠道产生积极影响
It can help promote bowel movements,
有助于促进肠道蠕动
and it can help to relieve pain from distension.
缓解腹胀引起的疼痛
第二 难以消化的碳水化合物
Foods are incredibly nourishing, of course,
显然 食物极富营养
but some of them can promote gas and discomfort
但如果我们的身体难以消化
if our bodies have a hard time digesting them.
其中一些会增加胀气和不适感
So take for example legumes.
例如 豆类
Some people just have a hard time digesting beans and lentils,
有些人只是很难消化豆类和小扁豆
and it can be a course of bloating.
这可能是腹胀的一个原因
This is because legumes contain a type of carb called Oligosaccharides.
因为豆类含有一种叫低聚糖的碳水化合物
For the most part,
在很大程度上
Oligosaccharides can be broken down by our digestive tract,
低聚糖可以被我们的消化道分解
so it moves on to the large intestine
它会转移到大肠
where it feeds and supports the growth of those beneficial bacteria.
在那里养育和支持益生菌的成长
So beans and lentils are great for our gut health,
所以豆类和小扁豆十分有益于肠道健康
but it can make us feel unpleasant
但由于可能产生的气体
because of the gas that might be produced.
也会让我们感到不适
So if you’re having trouble enjoying legumes,
若你正苦于无法好好享用豆类
just consider adding them more slowly.
可以考虑慢慢地增加食用量
Start with eating only a couple of spoonfuls consistently for a few days
在逐步增大食用量前
before gradually increasing to larger quantities.
一开始先连续几天只吃几勺
This just gives our bodies time to adapt and adjust.
这会给我们的身体时间去适应和调整
And if larger beans are causing discomfort, you might want to consider
如果较大的豆类会引起不适 可以考虑
switching to smaller legumes like lentils,
改用较小的豆类 如小扁豆
because they actually have a lower Oligosaccharide content.
因为实际上其低聚糖含量较低
And so it can also help ease our bodies
有助于减轻身体负担
into enjoying legumes more often.
让我们能更经常地享用豆类
And here’s another tip, if you’re using jarred or canned legumes,
还有一个建议 如果你在使用罐装豆类
always rinse them well before using them.
用之前总要把它们冲洗干净
When using dry legumes, consider soaking them first,
使用干豆子时 先浸泡一下
even something like lentils which traditionally you don’t have to soak,
即使是传统意义上无需浸泡的小扁豆
it still helps if you do.
若你做了 仍会有帮助
The Oligosaccharides leach into the soaking water,
低聚糖会渗入浸泡的水中
and when we drain this off,
当我们控干水份时
we wash some of them away.
会将其中的一些冲洗掉
So Oligosaccharides are just one type of carbohydrate
低聚糖只是一种碳水化合物
that come from a group of carbs that are known as FODMAPs.
来自一组被称为FODMAP的碳水化合物
And FODMAPs can promote discomfort too,
FODMAP也能增加不适感
especially in individuals with IBS, or Irritable Bowel Syndrome.
尤其是在IBS 即肠易激综合症患者中
For some people, certain FODMAPs are poorly digested,
对一些人来说 某些FODMAP难以消化
and they end up as food for those gas-producing bacteria in the large intestine.
最终变成大肠中那些产气细菌的食物
So think of the lactose in dairy, for example,
例如 想想乳制品中的乳糖
which can cause a lot of discomfort for people with lactose intolerance.
它会给乳糖不耐症患者带来很多不适
So a low FODMAP diet can actually help to identify
因此低FODMAP饮食的确也能帮助
which foods some people are intolerant too.
一些人确认他们对哪些食物不耐受
But I’d only recommend following such a diet
但我只建议在营养师的亲自监督下
under the direct supervision of a dietician.
遵循这样的饮食方式
Just be aware that a low FODMAP diet
值得注意的是 低FODMAP饮食
restricts a lot of super nourishing foods,
限制了许多极富营养的食物的摄入
and it’s only meant to be followed for a short period of time.
并且只能在短时间内采用
第三 便秘
Chronic constipation is one of the most common digestive problems
慢性便秘是影响全球数亿人的
that affects hundreds of millions of people globally.
最常见的消化问题之一
And it often goes hand in hand with abdominal pain and bloating.
它经常伴随着腹痛和腹胀
So if you’re not going to the bathroom as often
因此 如果你上厕所的次数太少
or as comfortably as you’d like to,
或者上厕所不够舒畅
there are four things that can help.
有4件事能帮到你
So first step is fiber.
第一步是纤维
Fiber is the king of digestion,
纤维是助消化之王
and fiber can only be found in plant-based foods.
只存在于植物性食物中
There are two types of fibers,
纤维有两种
soluble fibers and insoluble fibers.
可溶性纤维和不溶性纤维
Soluble fibers are those that dissolve in water,
可溶纤维是溶于水的纤维
they swell up and they create a gel-like substance.
它们膨胀并形成凝胶状物质
This helps to soften stools,
这有助于软化大便
which makes bathroom trips more comfortable.
让厕所之行更舒畅
So think, for example, of how oats soak up the milk
例如 想想烹调中的燕麦是如何吸收牛奶
that they’re being cooked in to make a thick and creamy porridge.
变成粘稠的奶油粥
Or you might have seen me do this in a video before,
或者你也许在之前的视频中看到过我这样做
sometimes I like to add a little bit of chia seeds to my drinking water.
有时我喜欢在饮用水中加一点奇亚籽
The chia seeds they swell up, they soak up the water that they’re in.
奇亚籽会膨胀 吸收其中的水分
And this is also a great source of soluble fiber.
这也是可溶纤维的一个重要来源
Some soluble fibers also get eaten by the bacteria that’s in our large intestine,
一些可溶性纤维也会被大肠中的细菌消化
which helps to ensure that we have a healthy colony of bacteria.
这有助于确保我们拥有一个健康的菌群
Insoluble fibers, on the other hand,
另一方面 不溶性纤维
these don’t get eaten by the bacteria in our colon,
无法被我们结肠中的细菌消化
and they don’t really swell either.
也的确无法膨胀
But what they do is they help to bulk up stool,
但它们所做的是帮助增加大便量
which helps to move things along.
这有助于促进大便蠕动
Insoluble fibers can be found in plenty of plant foods,
不溶性纤维存在于许多植物性食物中
like green beans, nuts, corn and zucchini.
如绿豆 坚果 玉米和西葫芦
Together, both soluble and insoluble fibers
可溶性和不溶性纤维
helps to keep us comfortable and regular.
共同帮助我们保持排便舒畅和规律
And then there is water,
然后是水
which is very important when we’re enjoying high fiber foods,
当我们享用高纤维食物时水是非常重要的
so that our bathroom visits are more comfortable.
以便让我们的厕所之行更加舒畅
If we increase our fiber intake without also increasing our fluid intake,
若我们只增加纤维摄入而不增加液体摄入
this can actually cause constipation.
这确实会导致便秘
For most adults, we want to aim for
对大多数成年人来说 我们设定的目标是
about 1.5 to 2 litres of fluids every day,
每天摄入约1.5到2升液体
which can sound like a lot,
这听起来很多
but it’s only about 6 to 8 cups.
但实际只有大约6到8杯
And I think a lot of people think that a cup looks something like this,
我想很多人认为一杯看上去像这样
when in fact, a cup is only 250 milliliters.
而实际上 一杯只有250毫升
So it’s not as much as you might think.
所以这并不像你想的那么多
And if you enjoy something like soups and smoothies,
如果你喜欢汤和思慕雪之类的东西
this also contributes to our overall fluid intake for the day.
这也有助于增加我们每天摄入的液体总量
And then this one I’m personally guilty of.
然后这是我个人感到愧疚的事
So a lot of us sit for long hours for our work,
很多人为了工作长期久坐
and just like we’re sitting still so does our colon.
正如我们坐着不动 我们的结肠也是如此
So enjoying physical movement can work wonders
喜爱体育运动对促进消化和缓解腹胀
for both digestion but it also can help to relieve abdominal bloating.
都有奇效
Research suggests that even a 10 to 15-minute walk after meals can really help.
研究表明 即使饭后散步10到15分钟也确实有所帮助
And then in recent years, I find this stuff so incredibly fascinating.
最近几年 我发现这些异常迷人
There’s been more and more research emerging,
越来越多的研究正在兴起
that’s outlining the importance of the gut-brain axis.
这些研究概述了肠脑轴的重要性
Essentially, this is a two-way communication network
从本质上讲 这是我们的消化系统
between our digestive system and our brains.
和大脑之间的双向通信网络
What this means is that psychological or social stress
这意味着心理或社会压力
can actually cause digestive problems and vice versa.
确实能导致消化问题 反之亦然
When we become stressed enough to trigger our fight or flight response,
当压力大到足以触发战斗或逃跑反应时
our digestion can slow down
我们的消化会减慢
because it’s trying to divert energy towards whatever the perceived threat is.
因为它正试图将能量转移到任何感知到的威胁上
And this can actually cause some digestive discomfort.
这确实会引起消化不良
So exploring stress relieving techniques might really help.
因此 探索减压技术也许真的有所帮助
Hormone fluctuations can also influence how our digestive system functions.
激素波动也会影响我们消化系统的功能
And while a small amount of emotional stress
尽管在一个月的时间里
or monthly hormonal fluctuations around the time of month
少量的情绪压力或每月的激素波动
is completely normal and natural,
是完全正常和自然的
having excessive amounts of stress or hormonal fluctuations isn’t.
但过量的压力或激素波动并不正常
So if you think you might be experienceing that,
因此 若你认为自己也许正在经历这种状况
speaking with a therapist or doctor might help.
咨询治疗师或医生可能有所帮助
第四 过量的盐
Eating too much salt is another reason we can often feel bloated.
吃太多盐是我们经常感到腹胀的另一个原因
And this is because salt makes our bodies retain or hold on to water,
这是因为盐会让我们的身体保留水分
and that excess water weight can sometimes feel uncomfortable.
过量的水有时会让人感到不适
And so the remedy which does sound a little bit counterintuitive
因此 听起来有点违背常理的补救方法
is to actually drink more water.
实际上是喝更多的水
And this is because water helps to flush the excess salt out of our system.
这是因为水有助于排出体内多余的盐分
So drinking water has a multitude of benefits.
因此喝水好处良多
And just as an aside, about 80% of our total salt intake
顺便一提 大约食盐摄入总量的80%
usually comes from things like takeout,
通常来自如外卖
or things that we might buy in boxes or bags.
或我们买的盒装或袋装食物
So that’s not to say not to enjoy those items,
这并不是说我们不能享用这些食物
it just that’s where most of the salt intake in our day comes from.
这只是我们每天大部分食盐摄入量的来源
Things like iodized table salt as we talked about in the past,
过去我们讨论过的东西 比如碘盐
that can actually be very helpful.
实际上非常有用
So you don’t necessarily need to decrease that.
所以无需减少其食用量
That’s only about 10% of our total salt intake on average.
这只占我们平均盐分摄入总量的10%
第五 吞咽空气
By now, we’ve learned that a lot of the gas in our bodies
目前为止 我们已经了解到体内的很多气体
is produced by the bacteria in our colon.
是由结肠中的细菌产生的
But did you know that a lot of the gas that’s also in our system
但你知道吗 身体系统中也有很多气体
comes from the air that we swallow?
来自于我们吞下的空气?
It is suspected that we swallow at least one
有人猜测 哪怕没吞下多公升空气
if not multiple liters of air in a day.
我们每天也至少会吞下一升
Air can be swallowed when we eat too quickly,
当我们吃太快时会吞下空气
for example, when we drink carbonated beverages,
例如 当我们喝碳酸饮料时
when we drink through straws,
用吸管喝水时
or when we chew gum or suck on hard candies.
或当我们嚼口香糖或含吮硬糖时
At the very least eating more mindfully
至少 更专心地吃东西
and just taking the time to eat slowly and to chew well,
仅仅是花时间慢慢地吃 好好咀嚼
it can all really help.
这些都大有助益
And so gas bloating abdominal discomfort,
因此产气 腹胀 腹部不适
this is all like a huge topic
这都是很大的话题
that we only scratched the surface of it in today’s video.
在今天的视频中我们仅仅是浅尝辄止
But I hope you enjoyed it and that you learned something new.
但愿你们喜欢并学到了新的东西
If you did feel free to give the video a thumbs-up, it always means a lot.
若你愿意为本视频点赞 这总是意义非凡的
If you want to geek out further,
再说一次 若你想再进一步了解这个课题
again we’ve got a whole article that we’ve written to a company this video,
在本视频中有一整篇写给某公司的文章
that’s also, where you can find a lot of the research papers
文中你也能找到很多
that we referenced in making today’s video as well.
制作本视频时参考的研究论文
So I’ll link that for you below.
我会在下方提供链接
Thanks so much for hanging with me.
非常感谢你们的陪伴
I really appreciate it. Pick Up Limes signing off
万分感谢 青橙捡拾已至尾声
and we’ll see you in the next video.
我们下期再见

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视频概述

为什么会胀气?如何解决这个问题?本视频将带你了解胀气的五个原因及解决方法。

听录译者

panda

翻译译者

panda

审核员

审核员PH

视频来源

https://www.youtube.com/watch?v=XulBKrrRC3k

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