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Maus Hábitos que Aumentam o Inchaço Abdominal

Às vezes se trata de excesso de ar aprisionado em seu aparelho digestivo. Como se você estivesse com uma bola de basquete presa em seu abdômen, ou como se tudo estivesse inundado em água. Seja qual for o inchaço que você sente, uma coisa é certa: é desconfortável. E, embora o inchaço raramente sinalize algo sério e geralmente desaparece depois de várias horas (alivia ao fazendo movimento circulares, ao aumentar a ingestão de água ou apenas ao esperá-lo passar), ficar com o abdômen distendido pode fazer você se sentir letárgico, desajeitado, e pensando que você nunca mais será capaz abotoar seu jeans novamente.

Aqui estão algumas maneiras que podem ajudá-lo a ter sua barriga lisa de volta, dizendo adeus  a alguns hábitos que podem acabar com o inchaço abdominal.

Comer muito rápido

Nosso ritmo de vida é sempre movido à pressa, mas se isso faz com que você devore suas refeições, lembre-se: além de comida, você também está engolindo ar, que produzem gases, que ficam como balões flutuando em sua barriga. O ar preso não é o único motivo para o inchaço. Quando você come apressadamente, você não mastiga bem, levando pedaços maiores de alimentos que acomodam-se no seu intestino, esperando até serem totalmente digeridos. Outro motivo perigoso: você perde o controle de quanto você está consumindo, e esse exagero aumenta a sensação de estômago cheio. Em vez de comer com pressa, reserve pelo menos 20 minutos para fazer uma refeição sentado e mais devagar. Esse é o tempo que o cérebro leva para registrar a saciedade, sinalizando que é hora de deixar o seu garfo de lado para que você não exagere.

Consumir sanduíches nas refeições

Mesmo os sanduíches mais saudáveis tendem a ser carregados com sódio. Um estudo recente descobriu que o teor de sódio em um sanduíche típico pode chegar até 20% da sua recomendação diária de sódio. Outro estudo listou os alimentos que são mais carregados com sódio, muitos dos quais eram sanduíches. Pão e wraps foram classificados como os que tinham teor de sódio mais alto, seguidos pelos embutidos e queijos. Por isso, recomenda-se manter a ingestão de sódio abaixo de 2300mg/dia, ou seja, você deve manter seu consumo dentro dessa recomendação para evitar o inchaço induzido pelo sódio, alternando o seu hábito em comer muitos sanduíches com outros alimentos ou renunciar ao pão e envolver o seu wrap em uma folha de alface fresca e crocante.

Consumir couve crua

Rica em vitaminas essenciais, a couve tem sua merecida reputação como uma salada deliciosa. Mas a verdade é que estes vegetais crucíferos contêm tantos fibras que são difíceis de serem quebradas e um açúcar que é chamado de rafinose, que ao ser consumido cru em um smoothie ou salada pode aumentar a produção de gás e o inchaço. A couve não é o único vegetal que possui essas características, outros vegetais crucíferos como brócolis e couve de Bruxelas têm o mesmo efeito. Para reduzir esse inchaço, você pode optar por comer menos couve ou cozinhá-la antes, a vapor ou assada. Você ainda irá obter os nutrientes, além de que cozinhar ajuda a suavizar a fibra e reduzir o volume que você consome, não ocupando tanto espaço ao produzir gases em seus intestinos.

Beber por um canudo

Bebidas de café, smoothies de frutas, suco verde – Todos esses tipos de bebidas ideais, nos dias de hoje, são projetadas para serem tomadas por um canudo. Mas você acaba ingerindo muito ar que fará com que você se sinta como uma bola inflável. Não faz diferença quão devagar ou profundamente você saborear, você está tomando o ar que fica preso na parte superior do canudo, e é impossível de evitar. Sempre que puder, saboreie suas bebidas diretamente no copo.

Excesso de consumo de alimentos industrializados

Mais uma vez, o culpado aqui é o sódio – ele é usado como conservante em diversos alimentos processados e industrializados. Você sabe que os biscoitos e batatas fritas são bombas de sódio, mas até mesmo alguns itens que têm aparência saudável, como sopas, molhos para saladas, cereais e extratos de tomate podem ter quantidades absurdamente altas de sódio, que facilmente irão levá-lo a exceder os 2300mg do seu limite de recomendação diária. Infelizmente é possível afirmar que praticamente qualquer produto que venha embalado em um pacote contém mais sódio do que você pensa, e é improvável que você seja capaz de sentir o sabor do sal. Para evitar os efeitos do inchaço abdominal, vale fazer a leitura dos rótulos das embalagens e optar por alimentos que contenham menos de 500mg de sódio por porção. E, claro, tente não consumir produtos industrializados e processados e prefira encher seu prato com produtos naturais com baixo teor de sódio ou sem sódio, como frutas frescas, grãos e vegetais.

Consumir produtos com baixo teor calórico

Açúcares artificiais como o aspartame e a sucralose são adicionados a quase tudo, desde bebidas dietéticas até gomas de mascar e balas. Mas os produtos com baixo teor calórico ou sem calorias têm um custo. Embora a FDA reconheça que esses alimentos sejam seguros para substituir o açúcar, estes também são sérios indutores do inchaço abdominal. Os adoçantes artificiais permanecem em seu estômago por um longo período, pois não são facilmente digeridos. Faz sentido, já que devemos considerar que não há nada em seu sistema que seja capaz de reconhecê-los como um alimento real. Retire-os da sua dieta, e você irá sentir alívio imediato.

Manter o hábito de consumir refrigerantes

As mesmas pequenas bolhas que dão ao refrigerante e à água com gás aquela sensação borbulhante também fará o mesmo ao seu estômago. Refrigerante diet é ainda pior, uma vez que os adoçantes artificiais não poderão ser digeridos. Se você realmente não pode viver sem você esse hábito, pelo menos diminua a carbonatação, deixando-o aberto por algumas horas antes de bebê-lo ou prefira colocá-lo em um copo com cubos de gelo.

Ser um grande fã de feijão

Carioca, branco, preto, vermelho e mais algumas outras leguminosas como ervilha, lentilha e grão de bico são uma fonte incrível de proteína vegetal de alta qualidade. Mas infelizmente, os carboidratos em grãos tendem a serem indigestos, e é isso que faz aumentar os gases e o inchaço abdominal. É fato, o feijão ajuda a melhorar a saúde de muitos pratos, desde a sopa até os burritos, e seria um crime nutricional excluí-los da sua dieta por completo. A solução: ter um medicamento ou produto natural que produza o efeito de reduzir os gases para consumido antes da refeição. Eles contêm uma enzima que ajudam a facilitar esse processo de digestão. A ingestão é segura e impedirá aquele inchaço desconfortável.

Mascar chicletes ou chupar balas

Os chicletes e as balas mantêm a boca ocupada, o que pode ajudá-lo a perder peso ou parar de fumar. Mas eles também fazem com que você ingira, inadvertidamente, lotes de ar em excesso. Assim como ao usar um canudo e comer rápido demais, o ar em excesso pode aumentar a produção de gases e produzir arrotos e esse sentimento de baleia encalhada. Em vez disso, tome pequenos goles frequentes de água, que irá manter sua boca ocupada também. Há outro benefício ao consumir água, esta ajuda a manter o movimento do trato gastrointestinal, se livrando do excesso de ar que causa o inchaço.

Realizar o jantar muito perto da hora de dormir

Se você realiza o jantar, de tamanho típico, perto de uma ou duas horas antes de dormir, você está fazendo com que aumente o inchaço abdominal na manhã seguinte. Ao se deitar, você prejudica a digestão, por isso, se você for para a cama com alimento no estômago, este não será digerido rapidamente, deixando você com a sensação de inchaço ao amanhecer. Nem sempre é fácil de mudar sua programação, mas tente jantar pelo menos três a quatro horas antes de se deitar. Permaneça em pé o máximo que for possível para manter as coisas em movimento antes de cair no sono. Se você não tem escolha a não ser comer direito antes de deitar, prefira algo pequeno e leve, como uma porção de fruta ou iogurte, e se reabasteça com uma refeição maior no café da manhã, quando o metabolismo estará em alta novamente e seu corpo irá se beneficiar dessa sacudida de energia.

Você ignora os sintomas de alergia alimentar

Apesar de toda a atenção, as alergias alimentares marcam seus dias (como a preferência pela alimentação sem glúten, alguém?). A maioria não é afetada por ele. Ainda assim, algumas alergias e sensibilidades têm um motivo pouco conhecido por aumentar o inchaço abdominal. Pessoas com alergia ao trigo que não conseguem digerir o glúten, muitas vezes têm que lidar com problemas digestivos e inchaço, e se você é intolerante à lactose, você também vai experimentar esse mesmo sentimento de distensão e desconforto. Se você tem se sentido assim com frequência, como uma bola de boliche, e nenhum desses outros fatores parecem ser a causa, faça um check-up com o seu médico e peça para fazer o teste para sensibilidades e alergias alimentares.

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