怀孕期间你可以在家做的舒缓气体的7种方法

　　期待一个孩子？祝贺你！ 多么令人兴奋！ 也许你已经开始计划在未来的美好日子里，在你的生活中拥有一个可爱的小孩的喜悦。然而，你却不在那里。就像生活中的其他事情一样，它也有不那么美丽的一面。唉，胀气！当你作为一个准妈妈四处走动时，胀气会让你感到尴尬、令人不悦，甚至有时会感到疼痛。

　　As a result, the digestion² cycle slows down. It takes 30% more time for food to move through the intestinal³ tract⁴ when you are pregnant. Therefore there’s more time for gas to build up and you end up feeling more bloated and gassy.

　　结果，消化周期减慢。当你怀孕的时候，食物需要多30%的时间来通过肠道消化。因此，身体会有更多的时间聚胀气，最终会感到更加腹胀。

　　Once you get further along in your pregnancy⁵, the increased pressure from your growing uterus on your abdominal⁶ cavity can slow digestion down even more and lead to more gas.

　　随着你怀孕时间的推移，你的腹部子宫的压力会慢慢降低消化甚至导致产生更多的气体。

　　But here’s the good news if you are suffering from excessive flatulence while pregnant. Try these simple 7 tips at home and it will help reduce your discomfort⁷ from gas during pregnancy.

　　但是如果你怀孕时正在忍受着过度的胃气胀，这有一些好消息。在家里尝试这简单的7条，它们能帮助你在怀孕期间减少不适。

　　1.Keep a food journal and carefully review your diet.

　　记食物日记，仔细检查你的食谱。

　　Keeping a food diary can help you analyze⁸ the relationship between eating certain foods and having more gas. If you feel you’re experiencing gas on a more than normal basis, keep track of the foods you eat and the volume of gas experienced.

　　坚持记食物日记可以帮助你分析吃某些食物和有更多的气体之间的关系。如果你觉得你正在经历的气体超过正常的基础上，跟踪一下你吃的食物和经历的胀气量。

　　2.Try to eliminate one specific food at a time that seems to be problematic.

　　试着每次剔除一种具体的似乎有问题的食物

　　Avoid dairy products if you are lactose intolerant. Replace with lactose free milk or calcium⁹ fortified¹⁰ soy milk instead. Steer¹¹ clear of fried and fatty foods and check the following list of foods to be aware of.

　　如果你有乳糖不适症，那就拒绝乳制品。用无乳糖牛奶或钙强化豆浆代替。避免油炸和油腻的食物，并检查下面需要注意的食物清单。

　　Foods that can contribute to gas and bloating; high carbohydrate¹² beverages¹³, artificial sweeteners, sodas¹⁴, fruit drinks, beans, corn, leeks¹⁵, onions and scallions, Brussels sprouts¹⁶, cabbage, broccoli¹⁷, cauliflower, asparagus, artichokes, dried fruit, pears, apples, pears, artichokes, honey, corn, potatoes, wheat and oat bran.

　　可以导致胀气的食物；高碳水化合物饮料，人工甜味剂，碳酸饮料、果汁饮料、豆、玉米、大葱、洋葱和青葱，布鲁塞尔豆芽，白菜，花椰菜，花椰菜、芦笋、洋蓟、乾果、梨、苹果、梨、朝鲜蓟、蜂蜜、玉米、土豆、小麦和燕麦麸皮。

　　3.Eat slowly, more frequently and smaller portions.

　　慢慢吃，吃得频繁一点儿，小口吃。

　　The more you eat at one meal, the longer it will sit in your digestive tract and produce more gas. Turn three regular meals a day into five or six smaller meals a day so your body can digest it more easily. Also try to eat slower so you take in less air when you eat. Taking in air makes gas bubbles in your stomach. You may even get uncomfortable abdominal gas pain when it’s coupled with the gas produced in digesting food already.

　　你一顿饭吃得越多，食物就会在你的消化道里停留更长时间，产生更多气体。把一天3顿饭变成5或6次每餐少一些的饭，这样你的身体就可以更容易消化它们。还要试着吃慢点儿，这样能在你吃饭的食物少摄入一些空气。摄入空气会让你胃里胀气。而当它与消化食物时产生的气体结合时，你可能会感到腹胀腹痛。

　　4.Increase fiber¹⁸ intake¹⁹ and drink lots of water.

　　多摄入纤维，多喝水。

　　Constipation and gas often go hand in hand. Fiber in the diet can help relieve the constipation in pregnancy and help aid digestion. This in turn will help keep gas production, gas pain and bloating to a minimum. Include fiber boosters such as vegetables, prunes²⁰, figs²¹, flax meal and whole grains in your diet to help bowel²² movement.

　　便秘和胀气经常一起发生。膳食纤维能帮助缓解妊娠便秘，帮助消化。这能反过来帮助保持胀气量、胀气疼痛和腹胀到最小程度。包括如蔬菜、李子、无花果、亚麻籽粉和全谷物这样能增加纤维量的饮食能帮助排便。

　　And drink plenty of water. When you do, drink from a cup or glass, not from a bottle or through a straw to minimize air intake while drinking. It’s recommended to aim for eight to ten of 8-ounce glasses everyday.

　　多喝水。当你这样做时，用杯子或是玻璃杯来喝，而不是用一个瓶子或一根吸管来喝水，以在喝水的时候减少空气的摄入量。

　　5.Exercise and be active.

　　锻炼并保持积极。

　　Exercising after you eat can help food and gas to move through your system. If you sit for a long period of time, the gas will not move and you may get cramping²³ and excess bloating. Not only can exercise help speed up digestion it can also keep you physically²⁴ fit and emotionally happy. Take a walk around the neighborhood, run the vacuum, walk the dog, or start some pregnancy exercises.

　　饭后锻炼能帮助食物和胀气顺利通过你的身体系统。如果你做了很长时间，气体就不会移动，而你可能就会抽筋或腹胀。锻炼不仅可以帮助你加速消化，它还能保持你的身体健康和精神愉悦。在院子散散步，打扫一下卫生，溜溜狗，或是做一些怀孕时能做的锻炼。

　　6.Change position often and elevate your legs.

　　经常变换位置，抬高腿。

　　If you find yourself burdened with an uncomfortable bout²⁵ of gas, sit somewhere that you can elevate your feet. While you’re at it, wear loose, comfortable clothing, and avoid any tightness around your waist and tummy. Try to sit up while you’re eating or drinking. This will help keep the baby high and take the pressure off of your abdomen²⁶ and let your body digest more freely.

　　如果你发现自己胀气感到不适，那坐在能抬腿的某处。当你坐在上面时，穿上宽松，舒适的衣服，不要穿任何紧绷你的腰部和腹部的衣服。试着在你吃饭或喝水时坐直身子。这能帮助保持宝宝的高度，并消除你腹部的压力，让你的身体更轻松地消化食物。

　　7.Relax and enjoy the process.

　　放松并享受这个过程。

　　Anxiety and stress can increase the amount of air you swallow. Eliminate as much stress from your life as possible. Find some quiet time during the day to take deep breaths and relax, or even reserve a day for a prenatal spa treatment. Remember, your unborn baby can sense your well-being²⁷ in your womb. And giving birth to a healthy baby is a blessing²⁸ to both you and your baby.

　　焦虑和紧张会增加你吞咽的空气量。尽可能地消除你生活中的压力。在一天中找出一些安静的时间做些深呼吸、放松，或者干脆预订一天的产前水疗。记住，你还未出生的孩子能在你的子宫中感受到你的幸福。生下一个健康的孩子对你和你的孩子来说都是一种上帝的恩宠。

 

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