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。
微信 
留言列表（197条）
Saved as a favorite, I like your web site!
Greetings! Very helpful advice within this article! It is the little changes which will make the most important changes. Thanks for sharing!
Yesterday, while I was at work, my sister stole my iphone and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!
Hi to every body, it’s my first pay a visit of this website; this blog includes awesome and truly good information designed for readers.
Having read this I thought it was extremely informative. I appreciate you finding the time and effort to put this informative article together. I once again find myself spending a significant amount of time both reading and commenting. But so what, it was still worth it!
I constantly emailed this weblog post page to all my friends, as if like to read it then my links will too.
If you wish for to get a great deal from this post then you have to apply such techniques to your won webpage.
Your way of explaining all in this article is in fact nice, all can easily understand it, Thanks a lot.
Excellent post. I am dealing with a few of these issues as well..
This piece of writing offers clear idea designed for the new viewers of blogging, that really how to do blogging and site-building.
I am regular reader, how are you everybody? This piece of writing posted at this website is in fact nice.
Great web site you have here.. It’s hard to find good quality writing like yours these days. I truly appreciate people like you! Take care!!
Now I am going away to do my breakfast, later than having my breakfast coming again to read further news.
It’s in point of fact a nice and helpful piece of information. I’m glad that you simply shared this helpful info with us. Please stay us informed like this. Thanks for sharing.
Hey! This is my 1st comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your blog posts. Can you suggest any other blogs/websites/forums that deal with the same subjects? Thanks a lot!
I do accept as true with all the concepts you have presented on your post. They are very convincing and will definitely work. Still, the posts are too quick for novices. May just you please prolong them a bit from next time? Thank you for the post.
What’s up, yup this post is actually nice and I have learned lot of things from it concerning blogging. thanks.
I got this site from my friend who informed me regarding this website and now this time I am visiting this web site and reading very informative articles at this place.
Its like you read my mind! You seem to understand so much approximately this, like you wrote the guide in it or something. I feel that you could do with some % to drive the message house a bit, however other than that, this is fantastic blog. An excellent read. I’ll definitely be back.
Hi! This is my 1st comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your articles. Can you suggest any other blogs/websites/forums that go over the same subjects? Thanks a lot!
Thanks for finally writing about > %blog_title% < Liked it!
Thanks for your marvelous posting! I quite enjoyed reading it, you will be a great author.I will make sure to bookmark your blog and will come back later in life. I want to encourage yourself to continue your great job, have a nice afternoon!
I like the valuable information you supply in your articles. I will bookmark your weblog and check again here frequently. I am slightly certain I will be told plenty of new stuff right here! Good luck for the following!
Hello, I do believe your website could be having internet browser compatibility issues. When I look at your site in Safari, it looks fine however, if opening in IE, it has some overlapping issues. I simply wanted to give you a quick heads up! Apart from that, wonderful blog!
I got this site from my pal who told me concerning this website and now this time I am visiting this site and reading very informative posts at this place.
Awesome things here. I’m very glad to see your article. Thank you so much and I’m looking forward to touch you. Will you please drop me a mail?
Yes! Finally something about %keyword1%.
Fantastic post but I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Appreciate it!
I do agree with all the ideas you have presented for your post. They are very convincing and will definitely work. Still, the posts are too brief for novices. May you please extend them a bit from next time? Thank you for the post.
I think this is one of the so much important information for me. And i’m glad reading your article. However want to statement on few common things, The website taste is perfect, the articles is in reality excellent : D. Good activity, cheers
Hi, i think that i saw you visited my blog so i came to return the favor.I am trying to find things to improve my website!I suppose its ok to use some of your ideas!!
I think the admin of this site is actually working hard in favor of his website, since here every data is quality based data.
We stumbled over here different website and thought I might check things out. I like what I see so now i am following you. Look forward to exploring your web page again.
Hello! I’ve been following your weblog for a long time now and finally got the bravery to go ahead and give you a shout out from New Caney Tx! Just wanted to tell you keep up the fantastic job!
We stumbled over here from a different page and thought I may as well check things out. I like what I see so now i am following you. Look forward to going over your web page again.
I have been surfing online more than three hours today, yet I never found any fascinating article like yours. It’s pretty value enough for me. Personally, if all webmasters and bloggers made good content as you did, the net will probably be much more useful than ever before.
I’ve been exploring for a little bit for any high-quality articles or blog posts in this kind of space . Exploring in Yahoo I finally stumbled upon this web site. Reading this info So i’m glad to show that I have a very just right uncanny feeling I came upon exactly what I needed. I so much no doubt will make certain to don?t forget this web site and give it a look on a continuing basis.
Great article, exactly what I wanted to find.
Wonderful beat ! I wish to apprentice while you amend your site, how can i subscribe for a blog site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast provided bright clear concept
Ridiculous quest there. What occurred after? Good luck!
As the admin of this site is working, no hesitation very quickly it will be famous, due to its quality contents.
Have you ever considered about including a little bit more than just your articles? I mean, what you say is valuable and all. However think of if you added some great graphics or video clips to give your posts more, “pop”! Your content is excellent but with images and clips, this website could certainly be one of the most beneficial in its niche. Amazing blog!
I like the valuable information you supply for your articles. I will bookmark your weblog and check again here frequently. I am relatively certain I will be told a lot of new stuff right here! Good luck for the following!
Greetings I am so excited I found your website, I really found you by error, while I was searching on Digg for something else, Anyhow I am here now and would just like to say thank you for a marvelous post and a all round exciting blog (I also love the theme/design), I dont have time to read through it all at the minute but I have book-marked it and also included your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the fantastic b.
Pretty great post. I simply stumbled upon your blog and wanted to mention that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing for your feed and I hope you write again soon!
Appreciating the commitment you put into your site and in depth information you present. It’s great to come across a blog every once in a while that isn’t the same unwanted rehashed material. Excellent read! I’ve saved your site and I’m including your RSS feeds to my Google account.
We are a group of volunteers and starting a new scheme in our community. Your site provided us with valuable information to work on. You have done an impressive job and our whole community will be grateful to you.
What’s up friends, its great post concerning tutoringand completely explained, keep it up all the time.
Hello! I know this is kind of off topic but I was wondering if you knew where I could get a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one? Thanks a lot!
It is perfect time to make some plans for the future and it is time to be happy. I have read this post and if I could I want to suggest you few interesting things or advice. Perhaps you could write next articles referring to this article. I wish to read more things about it!