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如何避免上课的时候肚子咕咕作响

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共同创作者是 Peter Gardner, MD

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正值考试的紧要关头，你的肚子却咕咕作响，这未免让人尴尬。如果这种情况常在课堂上发生，而你又深受其扰，那么请仔细阅读以下指南，寻找解决办法吧。

方法 1

方法 1 的 3:

养成良好的饮食习惯

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消化系统将食物、液体和胃液混合，然后输送至肠道。在此过程中，胃肠道壁会通过收缩挤压食糜，令其进入肠道，从而产生声响。即便饮食正常，肚子也会偶尔咕咕作响，没必要因此而难为情。 ^{[1]
X
可靠来源
Mayo Clinic
前往来源}
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饮食过度会导致消化不良，给肠道增加负担，从而导致腹鸣加剧。
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3
避免空腹。 空腹两小时后，腹鸣会加剧。这是因为肠道中没有食物，无法通过消化食物减少腹鸣。空腹数小时后，人体会释放荷尔蒙，提醒大脑彻底消化肠胃内的残余物，以便为之后的消化过程做准备。 ^{[2]
X
可靠来源
Mayo Clinic
前往来源}
- 随身带一些小点心。
- 随时补充水分，可以多喝水，果汁，茶等饮品。
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4
少吃不易消化的食物。 对人体而言，某些碳水化合物是很难消化的，但这并不意味着你要彻底杜绝碳水化合物的摄入。碳水化合物能为人体提供能量，促进消化道健康，因此要适量摄取此类营养物质，在保证胃肠健康的同时，也能缓解腹鸣。 ^{[3]
X
可靠来源
Mayo Clinic
前往来源}
- 抗性淀粉：冷却的熟土豆和面条、酸面包、未成熟的果实中都含有抗性淀粉。
- 不溶性纤维：全麦面粉、麦麸、卷心菜、莴苣、甜椒中都含有不溶性纤维。
- 糖：苹果、梨、西兰花中都含有糖分。
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人在刚刚进食后或者经历短暂空腹后都会出现腹鸣现象。为了防止饮食过量，避免腹鸣加剧，你需要按时吃饭。了解自己的饮食规律才能最大限度地避免饥饱无常。
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吃饭时吸入的空气越多，产生腹鸣的可能性就越大。吞咽过快或者吃饭时说话过多，都可能让你吸入更多空气。吃饭请细嚼慢咽，以免产生腹鸣。 ^{[4]
X
可靠来源
Mayo Clinic
前往来源}

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方法 2

方法 2 的 3:

避免胃肠胀气

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胃肠胀气会引发剧烈的腹鸣，服用祛除胀气的非处方药物则能避免这种尴尬。这种药物不必一直服用，但是在吃容易引起胀气的食物前，请记得服药。
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2
少吃容易引发胀气的食物。 某些食物的消化分解过程极为繁琐，因而容易产生气体。避免过量摄入此类食物，腹鸣就能得到缓解。
- 奶酪
- 牛奶
- 洋蓟
- 梨
- 西兰花
- 豆类
- 快餐
- 苏打
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饭后多散步，走大约800米的距离。这么做可以帮助消化，促进肠道的正常蠕动。 ^{[5]
X
研究来源}

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方法 3

方法 3 的 3:

调节身体机能

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久坐不动的生活方式会引发肠胃问题，从而导致腹鸣加剧。缺乏锻炼不但会导致肥胖，还会降低身体对某些食物的耐受度，从而引发腹胀、胀气和剧烈的腹鸣。 ^{[6]
X
研究来源}
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经常感到紧张和焦虑的人，肠胃会接收到引起腹鸣的神经信号。如果你的腹部一整天都在咕咕作响，即便调整饮食和生活习惯也无济于事，那么你可能患有神经失调，需要及时就医。 ^{[7]
X
研究来源}
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食用某些食物可能会引起过敏反应，让人产生腹痛腹鸣的症状。尽量避免食用令自己肠胃不适的食物。乳糖不耐症是最常见的食物不耐症，患者在食用乳制品后会出现严重的肠胃不适。
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上腹部疼痛、严重的反酸打嗝、恶心、腹部肿胀、容易产生饱腹感，这些都是重度消化不良的症状。如果你经常出现上述症状，请及时就医。消化不良虽然不致命，却也需要及时医治。 ^{[8]
X
研究来源}

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小提示

每天保持6至7个小时的睡眠。充足的睡眠可以避免消化不良。
每天都要补充足够的水分。不要一次性饮水过多，以免引起腹鸣。
饥饿的时候要控制饮食，避免饮食过度。这条规律适用于午餐和晚餐（你可以吃一顿丰盛的早餐，之后则要控制食量）。不要吃垃圾食品，保证健康的饮食。

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关于本wikiHow

共同创作者是 :

Peter Gardner, MD

认证肠胃科医生

这篇文章的共同创作者是 Peter Gardner, MD . Peter W. Gardner是一位认证医生，从事肠胃科和肝脏科专业已超过30年。他擅长于治疗消化系统和肝脏疾病。Gardner医生从北卡罗来纳大学获得学士学位，之后在乔治城大学医学院学习。他在康涅狄格大学完成了内科医学的住院实习，以及肠胃科专科培训。他曾担任斯坦福地医院的肠胃科主任，目前仍在那儿执业。他还在格林威治医院和纽约长老会医院执业。Gardner医生是美国内科医学委员会认可的内科医学和肠胃科顾问。这篇文章已经被读过47,235次。

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