如何快速消除腹胀

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共同创作者是 Peter Gardner, MD

参考

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腹胀让人尴尬又难受。肠道有大量气体和液体潴留，都会让腹部看起来鼓鼓的。好在只要稍微调整饮食，就能避免这些情况发生。不过，如果症状严重到影响日常生活，身体可能就存在更严重的问题，因此一定要去看医生。

方法 1
方法 1 的 5:

使用非处方产品

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    它也有助于消化其它高纤维食物。Beano能减少消化过程中产生的气体。 [1]
    • Beano是一种滴剂，可以加到食物中服用。
    • 为了取得更好的效果，在吃第一口食物的时候服用。
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    即使患有乳糖不耐受，也不一定就要告别美味的冰淇淋和其它乳制品。吃乳制品的时候，可以服用乳糖酶补充剂。 [2]
    • 常见的乳糖酶补充剂有Lactaid或Dairy Ease。
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    这类药物非常受欢迎。虽然科学研究并未证实它们对分解气体很有效，但是不影响下面这些产品的广泛使用： [3]
    • Gas-X
    • Gelusil
    • Mylanta
    • Mylicon
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    这个古老的疗法能够预防气体产生。虽然没有科学依据，但是适量使用应该对身体无害。有证据显示部分人采用后觉得它很有效。 [4]
    • CharcoCaps
    • Charcoal Plus
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    益生菌是对人体有益的细菌和酵母菌，和自然存在于消化道的微生物相似，能促进消化。它可以帮助缓解以下情况引起的腹胀： [5]
    • 难以消化纤维
    • 腹泻
    • 肠道易激综合症
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方法 2
方法 2 的 5:

确保饮食健康

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    油腻的食物会让消化速度变慢，食物在肠道停留得更久，有更多时间发酵和产生气体，尤其是油炸食品和快餐。 [6]
    • 身体需要一些脂肪来帮助吸收脂溶性维生素，但吃些低脂食物就已经能够获取充足的脂肪。 [7]
    • 从低脂食物中摄取蛋白质，比如精瘦肉、家禽肉、鱼和低脂牛奶。 [8]
    • 肉类和动物产品是常见的蛋白质来源，但是结合食用适当的豆类、坚果和其它植物产品，一样能摄取充足的蛋白质。
    • 许多餐馆会在烹饪时使用大量脂肪，比如奶油、全脂奶或黄油，因为这样煮出来的食物香味更浓郁，深受客人喜爱。所以不妨自己下厨，减少脂肪摄入量。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8c\/Get-Rid-of-Bloating-Fast-Step-7.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Get-Rid-of-Bloating-Fast-Step-7.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有些食物在消化过程中会产生大量气体。许多人吃了下面的食物会感到腹胀： [9]
    • 豆类
    • 西兰花
    • 抱子甘蓝
    • 卷心菜
    • 花椰菜
    • 莴苣
    • 洋葱
    • 苹果、桃子、梨等水果
    • 改吃不会引起不适的蔬菜。你可能需要多方尝试，才能找出最适合你的蔬菜。
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    减少摄入高纤维食物。这类食物在被身体消化的时候会产生更多气体，包括全麦面包和麦麸。 [10]
    • 如果你最近增加了纤维摄入量，暂时减少它们，之后再以更缓慢的速度一点点增加，好让身体有时间适应。这可能需要几个星期。
    • 如果你有服用纤维补充剂，不妨减少剂量，直到腹胀症状消失。之后再以身体可以承受的速度慢慢增加摄入量。
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    随着年龄增长，有些人会逐渐对乳糖不耐受。这会引起胀气和腹胀。 [11]
    • 如果是这样，你可能需要减少乳制品摄入量，包括牛奶、乳酪、奶油和冰淇淋。
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    健康的消化道需要各种微生物来参与食物消化。吃酸奶、克非尔等经过发酵的乳制品，有助于维持消化系统里的菌群平衡。 [12] 这能改善或预防下面这些可能引起腹胀的情况：
    • 服用抗生素后，肠道菌群失衡。
    • 肠道易激综合症。
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    吃太多盐会引起液体潴留和腹胀。减少盐的摄入量不但能让身体更好受，还能降低高血压的风险。 [13] [14]
    • 一般来说，你可以从健康饮食中获取身体所需的全部盐，不需要另外增加盐。
    • 成人每天摄取1茶匙盐就够了。对某些疾病患者来说，1茶匙可能太多了，还需要再少一些。
    • 罐头食品、外食和快餐通常添加了很多盐。少吃这些食物。
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    许多食物都加了人造甜味剂，有些人吃了之后会胀气和腹泻。如果是这样，你必须仔细检查包装食品上的成分列表。许多口香糖和糖果均含有下面的人造甜味剂： [15]
    • 山梨醇
    • 甘露醇
    • 木糖醇
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    喝足够的水能帮助身体排出毒素，保持大便柔软，防止便秘，并帮助身体消化纤维。 [16] [17]
    • 身体需要摄取多少水取决于你的活动量、居住环境的气候和饮食。
    • 口渴是身体发出的缺水信号。当你感到口渴时，马上喝更多水。
    • 小便次数少、尿液浑浊或颜色变深都是脱水的迹象。
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方法 3
方法 3 的 5:

养成健康的生活方式

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    运动对身心健康有益，可以强身健体，控制体重，促进新陈代谢，并改善消化。 [18]
    • 有氧运动能够提高心率，促进肠道蠕动，加速食物的消化。有效又愉快的活动包括慢跑、快步走、游泳和许多体育运动。
    • 为了取得最佳效果，每周至少做75分钟运动，最好分成几天进行。
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    这些饮料会释放二氧化碳，可能导致消化道有大量气体积聚。 [19]
    • 到底要喝多少才算是喝太多？这对每个人都不同，总之不要酗酒。
    • 酗酒会使你更容易患上消化道癌症、胰腺炎、肝病，以及和消化系统相关的其它问题。 [20]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a5\/Get-Rid-of-Bloating-Fast-Step-16.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-16.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a5\/Get-Rid-of-Bloating-Fast-Step-16.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    抽烟会吞入空气，并增加患上其它疾病的风险。即使你已经抽烟多年，戒烟仍然可以改善健康，让身体感觉好一些。抽烟会增加下列和消化相关的器官癌症发生几率： [21]
    • 食道
    • 口腔
    • 膀胱
    • 胰腺
    • 肾脏
    • 肝脏
    • 胃
    • 肠道
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3b\/Get-Rid-of-Bloating-Fast-Step-17.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-17.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3b\/Get-Rid-of-Bloating-Fast-Step-17.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    许多人都没有察觉到自己吞入空气。常见的情况包括： [22]
    • 吃太快。最好的预防方法就是放慢用餐速度，彻底咀嚼食物，也会让用餐体验更加愉快。
    • 嚼口香糖。这会促进唾液分泌，增加吞咽次数。有些空气会自然地随着咀嚼动作进入体内。
    • 吮吸硬糖。这会促进唾液分泌，增加吞咽次数。
    • 用吸管喝水。用吸管吸取饮料，很大可能会吞入更多空气。
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    便秘会导致气体无法通过肠道，进而引起腹胀。 [23]
    • 大便在体内停留越久，就有更多时间发酵，产生更多气体。
    • 少吃多餐能避免消化系统负担过重，让肠道以稳定的速度蠕动和消化食物。
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方法 4
方法 4 的 5:

减少压力引起的消化问题

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/c4\/Get-Rid-of-Bloating-Fast-Step-19.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-19.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c4\/Get-Rid-of-Bloating-Fast-Step-19.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-19.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    当你有压力的时候，身体会产生应激激素。这会影响消化。饭后试着让自己放松下来，以改善消化系统健康。你可以尝试许多方法，看看哪一种对你最有效： [24] [25]
    • 想象令人平静的画面
    • 渐进式肌肉放松法，专心收紧和放松身体各个肌群
    • 冥想
    • 瑜伽
    • 按摩
    • 太极
    • 音乐或艺术治疗
    • 深呼吸
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5f\/Get-Rid-of-Bloating-Fast-Step-20.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-20.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5f\/Get-Rid-of-Bloating-Fast-Step-20.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-20.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    睡眠不足会增加身体压力，进而影响消化系统健康。获取充足睡眠可以提高抗压能力。 [26]
    • 尽量每晚至少睡7到8小时。有的人可能需要睡长达10小时。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a4\/Get-Rid-of-Bloating-Fast-Step-21.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Get-Rid-of-Bloating-Fast-Step-21.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    经常与人交际能帮助你放松，防止你被压力压得喘不过气。 [27]
    • 不管是写信、打电话或亲自见面，和人保持接触对你很重要。社交媒体也能帮助人们保持联系，甚至可以认识新的人。
    • 如果你觉得很孤独或被孤立，可以寻求互助小组或辅导员的帮助。
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方法 5
方法 5 的 5:

知道什么时候应该就医治疗

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/ab\/Get-Rid-of-Bloating-Fast-Step-22.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-22.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ab\/Get-Rid-of-Bloating-Fast-Step-22.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-22.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每天排气多达20次尚算正常，但是出现下面的症状可能意味着身体有更严重的问题： [28]
    • 疼痛严重、持久
    • 血便或黑便
    • 严重腹泻或便秘
    • 体重下降
    • 胸痛
    • 长期恶心
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/57\/Get-Rid-of-Bloating-Fast-Step-23.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-23.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/57\/Get-Rid-of-Bloating-Fast-Step-23.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-23.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有些人会误把更严重的疾病当成腹部胀气，比如： [29]
    • 心脏病
    • 胆石
    • 阑尾炎
    • 肠道易激综合症
    • 肠道阻塞
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/94\/Get-Rid-of-Bloating-Fast-Step-24.jpg\/v4-460px-Get-Rid-of-Bloating-Fast-Step-24.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/94\/Get-Rid-of-Bloating-Fast-Step-24.jpg\/v4-728px-Get-Rid-of-Bloating-Fast-Step-24.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    他会询问你的饮食习惯，并检查你的身体。 [30]
    • 医生会检查腹部是否膨胀，可能会轻叩腹部听听是否发出空心的声音。如果有，意味着腹部有很多气体。
    • 把你的饮食习惯和病史诚实地告知医生。
    • 和医生讨论你目前服用的药物，看看是否有哪些药会导致液体潴留。
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参考

  1. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271 ?
  2. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271 ?
  3. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271 ?
  4. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271 ?
  5. ↑ http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/probiotics
  6. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739?pg=2
  7. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm
  8. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
  9. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739?pg=1
  1. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271
  2. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/probiotics/faq-20058065
  4. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983
  6. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/causes/con-20019271
  7. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm
  8. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/causes/con-20019271
  9. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
  10. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739
  11. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551?pg=2
  12. ↑ http://www.mayoclinic.org/diseases-conditions/nicotine-dependence/basics/complications/con-20014452
  13. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/causes/con-20019271
  14. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739?pg=2
  15. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044289?pg=2
  16. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2
  17. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044289?pg=2
  18. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044289?pg=2
  19. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/symptoms/con-20019271
  20. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/symptoms/con-20019271
  21. ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/tests-diagnosis/con-20019271

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