脹氣的防治
楊惟婷整理
脹氣、腹痛、頻繁的放屁、打嗝，總讓人坐臥難安，有時令人尷尬不已。
腹部脹氣最明顯的症狀就是：當扣診時，腹部呈現空心的聲音。（當然這部份就需要靠醫生來診斷了）
被稱為防癌之母的醫學博士莊淑旂更認為，「脹氣是萬病之因」，她認為，脹氣是最要不得的現象。她在《怎樣生活不生氣》書中解釋，氣滯留在體內，會阻礙各種津液的循環，使內臟活力受損，造成各部位的痠痛與疲勞，進而導致免疫力下降而衍發各種疾病。
一、造成脹氣的原因
肚子脹氣是一個病徵，背後有著各種可大可小的原因。
造成脹氣的原因有很多，主要來源有六：
- 飲食習慣不好：
◎我們在說話、吃、喝食物時，都會不自覺的吞入一些空氣，這些空氣大部份又會經由不自覺的吐氣中排出，只有少部份會進入腸道中。不過，有些情形會使吞入的空氣量增加，如講話太快(尤其是焦慮情況下)，或吃東西時狼吞虎嚥、邊吃飯邊說話，不少空氣也隨之下肚。
◎而吃完東西又坐著不動，也易致使氣體悶在肚裡。
◎另外，有些情形會使唾液分泌增加，如：嚼口香糖、腸胃不適致噁心時、某些藥物的影響、假牙不合時….，這時，因口水量增加，使吞嚥動作較頻繁，也會因而吞入較多的空氣，然後自然會有較多的空氣被送入腸道，而引發肚子脹氣的情形。
- 有鼻炎、鼻子過敏的人：
有鼻炎、鼻子過敏的人，常不自覺用嘴巴呼吸，把空氣吸進消化道內，也容易產生脹氣，卻常常被人忽略。
- 在腸道中自己產生
體內產生的氣大多由大腸內細菌在分解食物過程中產生。
◎某些食物本身就易引起脹氣，如豆類、麥麩、蘋果、桃子、洋蔥、甘藍菜、穀類、以及地瓜、馬鈴薯等的薯類食物，這些都是屬於易產氣食物。
人體內若缺乏某些消化寡醣類及多醣類碳水化合物的酵素，當吃了如豆類製品、地瓜…等這類食物，因不易被小腸吸收利用，大多進到大腸再被分解，因此會產生更多氣體，包括氮氣、二氧化碳及甲烷等。
◎乳類食品也是一個很容易產生脹氣的食物，或是體內因無法吸收乳糖而造成脹氣。
◎還有乳糖不耐症的人，因為不易消化牛奶中的乳糖，常一喝牛奶就腹痛。吳明賢醫師建議，不妨改吃低脂優格或許就能改善。
◎某些腸胃方面的疾病，如腸燥症、膽囊疾病，可能是脂肪消化不良，而導致脹氣。
- 由血液中擴散入腸道。
- 腸胃道疾病：
如大腸激躁症、消化性潰瘍、膽結石、胃炎、腸阻塞、腸套疊、腸粘黏、腸胃道腫瘤等患者，也容易累積腸氣而導致脹氣。
- 壓力大：
當壓力過大，會使人緊張、心跳加快、血壓上升、肌肉緊繃，致使腸胃蠕動變慢，產生腹脹。
二、脹氣的預防法
胃脹氣與脹痛，是腸胃毛病中相當常見的，有時你只要做作運動、走走路即可，但有時卻痛得讓你在床上打滾，而且只要是腹部的疼痛，症狀上經常大同小異，常讓人摸不著頭緒，不知是潰瘍還是吃壞肚子。
從健康的飲食及生活習慣著手，就能幫助你預防惱人的脹氣。
1、早起散步、活動筋骨，能促進血液循環、活絡消化系統，喚醒腸胃道的功能。
2、長時間坐在辦公室的人，千萬別彎腰駝背、或癱坐在椅子上，讓小腹突出。健康的坐姿是縮小腹、拉直背脊，才能避免脹氣。
3、午餐前休息片刻，先消除疲勞再用餐。可利用飯前的15分鐘，洗把臉，順便輕輕按摩臉部與肩頸（由下而上），讓人慢慢覺得放鬆下來。
4、用餐時，避開會產氣的食物。培養心平氣和、愉悅的用餐氣氛，進食時最好細嚼慢嚥。
5、避免把壓力帶上餐桌，也儘量不要邊吃東西邊聊天，或嘻哈大笑，以免把空氣一起吃進肚。
6、餐後千萬不要立刻趴下來午睡，最好起身走動，以刺激腸胃蠕動，幫助消化，甚且趴姿也會壓迫胃部而產生脹氣。
7、晚餐吃八分飽，就不會造成腸胃的負擔。
8、喝一點薄荷茶、柑橘茶，也可用來緩和腸胃的脹氣。
9、晚上睡前3小時，或每晚8點以後，應儘量不進食，因為就寢時腸胃蠕動變慢，此時食物若還沒消化完，容易腹脹。
10、睡前可以做簡單的伸展操，以排除一天累積下來的脹氣：
可以身體平躺，手腳自然伸直。吸氣時右腳屈膝，感覺右腿擠壓到腹部。吐氣時右腳放下來。換左腳重複動作。這個動作可以有效的幫助排氣，防止胃中的氣體堆積，平時每晚睡前都可以做一次可以保護腸胃。
11、若是腹脹難消時，可以使用薄荷油塗抹肚臍周圍的部位，來消除腹部的脹氣。
三、如何改善脹氣？
（一）改變飲食習慣
脹氣大部分都是飲食所引起的，首先必須改變飲食習慣：
◎進食時切記要細嚼慢嚥，勿狼吞虎嚥，不要邊吃東西邊說話；以減少攝入過多的空氣 。
◎平時避免喝碳酸飲料，口香糖，並且最好不要用吸管喝飲料，因為這些都會無形中增加氣體的攝入。
◎少吃含有果糖或是山梨醇（糖）的食物或甜點，因為這也是產氣的元兇。
◎還有些人喝了牛奶也容易肚子發脹，因為大部分中國人缺乏乳糖，無法完全吸收牛奶中的乳糖，乳糖便成了大腸產生氣體的原料。
◎還有包心菜、花椰菜、高麗菜、芹菜、地瓜、馬鈴薯、糯米類、玉米、蘿蔔、洋蔥、韭菜、青椒、胡瓜、小黃瓜、柑橘類水果、蘋果、哈密瓜及西瓜等；這些食物，或許對一般人都是具有防癌作用或是營養價值很高的食物，但都是容易在大腸內產生氣體的蔬菜，腸造病人不適合。
◎豆類食品一定要煮到熟爛了再吃，因為太硬的豆子，不但不好消化還容易造成脹氣。許多人吃了花生或其他豆類後容易放屁，就是因為豆類含有小腸不能消化的特異碳水化合物。這些碳水化合物被大腸裏的細菌作用後，便產生二氧化碳、氫、甲烷等，造成放屁的氣體。
◎有些人對某種食物特別容易產氣或是脹氣，就必須根據以往的經驗避開某些特定的食物。
◎飯後不要一直悶坐在沙發上，可以起身走一走，洗個碗，或是散個步，溫和輕緩的運動都有助於幫助消化。
◎如果是服用了特殊的藥物而造成胃腸的脹氣、不適，如某些瀉藥或是減肥藥，你可能就需要跟你的當科醫生溝通，請求更換藥物或是停藥。易產氣食物
（二）少食用易產氣食物
包括﹕包心菜、芹菜、洋蔥、綠花椰菜、球芽甘藍、青椒、茄子、馬鈴薯、地瓜、糯米類、芋頭、玉米、香蕉、柑橘類水果、柚子、豆類製品、麵包、汽水、可樂等碳酸類飲料和甜點等。
（三）多食用易消氣食物
包括﹕白蘿蔔、紅蘿蔔、牛蒡、白芝麻、黑芝麻、海蜇、橘皮。
尤其，橘皮洗淨切絲，再用烤箱烤乾，拿少許加水煮沸或泡茶，可立即消除一肚子脹氣。
（四）物理治療
此外，另有4個秘訣提供給你參考，可減緩脹氣之苦﹕
1、按穴道。
按內關穴可協助調氣。內關穴在手腕橫格紋以上距三指處，以大拇指用力按壓20～30次，不適感會逐漸消失。
2、肚臍邊塗上薄荷油，以順時針方向輕輕按摩，促進腸胃蠕動。
3、起身運動一下，姿勢的改變或許能減緩脹氣。
4、身體蜷曲有助排氣。
若附近剛好有床，就可以先平躺，雙手環抱屈膝的雙腳，感覺壓迫到腹部。
四、哪些脹氣情況必須立即就醫？
1.莫名其妙的脹氣持續三天以上，都無法緩解。
2.如果您長期感到肚子脹氣或打嗝、放屁不止。
3.排氣或排便後下腹部比較不痛者，有可能是腸躁症。
4.經常放屁、體重減輕、或是排出淺色、惡臭的糞便，可能表示你可能無法消化脂肪。
5.如果腹痛難忍，或是以前不曾有脹氣困擾者，最近突然覺得不舒服且超過一星期，最好趕緊就醫檢查，以釐清原因。因為大腸激躁症、胃潰瘍、腸炎等患者，也皆有脹氣症狀。
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