這些行爲或導致腹脹

Things That Cause Belly Bloat

這些行爲或導致腹脹

1. Overeating

1. 吃太多

Two words: food baby. We've all been there. When we eat more than we usually do, our stomachs stretch out to accommodate the volume of food, Gina Sam, gastroenterologist in New York City, tells Health. "And that in itself can cause bloating," Dr. Sam explains. Luckily, if eating that much is a one-off, it won't take long for your stomach will snap back to normal.

一句話：吃得太多好像懷孕一樣。我們都有過這一經歷。控制不住吃太多的時候，我們的肚子就會鼓起來容納這些食物，紐約市腸胃病醫生吉娜·薩姆（Gina Sam）對《健康》雜誌說道。“這本身就會導致腹脹，”薩姆醫生解釋道。幸運的是，如果只是偶爾一次吃太多，無需多久肚子就會恢復正常。

Preventing overeating might not be as simple as it sounds. If you go too long without a meal and don't eat until you're starving, it's easy to let your eyes be bigger than your stomach and dive into a monstrous plate of everything you can get your hands on. Dr. Sam suggests eating small, frequent meals to keep your hunger in check leading up to dinner and drinking plenty of water throughout the day

預防暴飲暴食可能聽上去簡單，但做起來卻很難。如果你長時間不進食，直到餓了纔開吃，那你很有可能一味的死撐，看到什麼都想吃。薩姆醫生建議少食多餐和多喝水，以便扛到吃晚餐。

2. Gas-producing foods

2. 產氣食物

Some of our favorite greens, like kale, broccoli, and cabbage, fall into the cruciferous vegetable category. This means they contain a sugar called raffinose, which sits in your gut until bacteria ferment it. That produces gas, which then makes you bloat, Cynthia Sass, Health contributing nutrition editor, said previously. Legumes, apples, and anything super salty can also cause your stomach to swell.

一些你最愛的綠色蔬菜，比如羽衣甘藍、西蘭花和捲心菜，都屬於十字花科蔬菜。這意味着它們含有棉子糖。在被細菌發酵之前，棉子糖會一直存在於腸道中。這就會產生氣體，導致腹脹，《健康》雜誌的特約營養編輯辛西婭·薩斯（Cynthia Sass）表示。豆類，蘋果和任何特別鹹的食物也會引起腹脹。

So slow your roll, but that doesn't mean you need to totally cut these things out of your diet permanently. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Sass said.

所以，少吃點吧，但這也不是讓您再也不吃這些東西。“經常吃營養豐富的高纖維食物會使您的消化系統更健康、強壯，從而不易腹脹，”薩斯說道。

3. Lactose intolerance

3. 乳糖不耐

If you wash down a big meal with a glass of milk or load up on dairy-infused desserts and suddenly feel your stomach roll over the top of your pants, you could be lactose intolerant. That means your body lacks the enzyme lactase, which breaks down lactose, the sugar found in dairy products, Michael Nusbaum, bariatric surgeon and founder of Healthy Weight Loss Centers, tells Health.

如果你吃了一頓大餐後又喝了一杯牛奶或又吃了一份乳製品甜點，但突然之間卻感覺胃不適，那你很可能患有乳糖不耐症。這意味着你的身體缺少分解乳糖的乳糖酶，乳糖是乳製品中的糖，減肥外科醫師、健康減肥中心的創始人邁克爾·紐斯鮑姆（Michael Nusbaum）對《健康》雜誌說道。

Luckily, there are plenty of equally delicious dairy-free milk options these days, including almond milk and soy milk. The American Gastroenterological Association also suggests taking lactase tablets like Lactaid, which can help you digest foods that contain lactose.

幸運的是，現而今市面上有很多無乳牛奶可供選擇，包括杏仁奶和豆奶。美國胃腸病學協會還建議患者服用Lactaid乳糖酶酵素，它可以幫助消化含有乳糖的食物。