怀孕期间你可以在家做的舒缓气体的7种方法

 　　Expecting a baby? Congratulations! How exciting! Perhaps you’ve already started planning the wonderful days ahead with a cute little bundle of joy in your life. And yet, you are not there though. Like everything else in life, it comes with not-so-pretty side of it as well. Alas¹, Gas! While you walk around as a proud mom-to-be, gas makes you feel embarrassed, unpleasant or even painful sometimes.

　　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。

 

1 alas   

int.唉(表示悲伤、忧愁、恐惧等)

参考例句：

• Alas!The window is broken!哎呀！窗子破了！
• Alas,the truth is less romantic.然而，真理很少带有浪漫色彩。

2 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

3 intestinal   

adj.肠的；肠壁；肠道细菌

参考例句：

• A few other conditions are in high intestinal obstruction. 其它少数情况是高位肠梗阻。 来自辞典例句
• This complication has occasionally occurred following the use of intestinal antiseptics. 这种并发症偶而发生在使用肠道抗菌剂上。 来自辞典例句

4 tract   

n.传单，小册子，大片(土地或森林)

参考例句：

• He owns a large tract of forest.他拥有一大片森林。
• He wrote a tract on this subject.他曾对此写了一篇短文。

5 pregnancy   

n.怀孕，怀孕期

参考例句：

• Early pregnancy is often accompanied by nausea.怀孕早期常有恶心的现象。
• Smoking during pregnancy increases the risk of miscarriage.怀孕期吸烟会增加流产的危险。

6 abdominal   

adj.腹（部）的，下腹的；n.腹肌

参考例句：

• The abdominal aorta is normally smaller than the thoracic aorta.腹主动脉一般比胸主动脉小。
• Abdominal tissues sometimes adhere after an operation.手术之后腹部有时会出现粘连。

7 discomfort   

n.不舒服，不安，难过，困难，不方便

参考例句：

• One has to bear a little discomfort while travelling.旅行中总要忍受一点不便。
• She turned red with discomfort when the teacher spoke.老师讲话时她不好意思地红着脸。

8 analyze   

vt.分析，解析 (=analyse)

参考例句：

• We should analyze the cause and effect of this event.我们应该分析这场事变的因果。
• The teacher tried to analyze the cause of our failure.老师设法分析我们失败的原因。

9 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。

10 fortified   

adj. 加强的

参考例句：

• He fortified himself against the cold with a hot drink. 他喝了一杯热饮御寒。
• The enemy drew back into a few fortified points. 敌人收缩到几个据点里。

11 steer   

vt.驾驶，为…操舵；引导；vi.驾驶

参考例句：

• If you push the car, I'll steer it.如果你来推车，我就来驾车。
• It's no use trying to steer the boy into a course of action that suits you.想说服这孩子按你的方式行事是徒劳的。

12 carbohydrate   

n.碳水化合物；糖类；(plural)淀粉质或糖类

参考例句：

• You should not have too much carbohydrate in your diet.你日常饮食中不该有过多碳水化合物。
• Cashew nuts are rich in carbohydrate.腰果含丰富碳水化合物。

13 beverages   

n.饮料( beverage的名词复数 )

参考例句：

• laws governing the sale of alcoholic beverages 控制酒类销售的法规
• regulations governing the sale of alcoholic beverages 含酒精饮料的销售管理条例

14 sodas   

n.苏打( soda的名词复数 )；碱；苏打水；汽水

参考例句：

• There are plenty of sodas in the refrigerator. 冰箱里有很多碳酸饮料。 来自辞典例句
• Two whisky and sodas, please. 请来两杯威士忌苏打。 来自辞典例句

15 leeks   

韭葱( leek的名词复数 )

参考例句：

• Leeks and potatoes go well together in a soup. 汤中放韭菜和土豆尝起来很对味。
• When I was young I grew some leeks in a pot. 小时候我曾在花盆里种了些韭葱。

16 sprouts   

n.新芽，嫩枝( sprout的名词复数 )v.发芽( sprout的第三人称单数 )；抽芽；出现；（使）涌现出

参考例句：

• The wheat sprouts grew perceptibly after the rain. 下了一场雨，麦苗立刻见长。 来自《现代汉英综合大词典》
• The sprouts have pushed up the earth. 嫩芽把土顶起来了。 来自《现代汉英综合大词典》

17 broccoli   

n.绿菜花，花椰菜

参考例句：

• She grew all the broccoli plants from seed.这些花椰菜都是她用种子培育出来的。
• They think broccoli is only green and cauliflower is only white.他们认为西兰花只有绿色的，而菜花都是白色的。

18 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

19 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

20 prunes   

n.西梅脯，西梅干( prune的名词复数 )v.修剪（树木等）( prune的第三人称单数 )；精简某事物，除去某事物多余的部分

参考例句：

• Dried fruits such as prunes, pears, and peaches, are stewed. 梅干、梨脯、桃脯等干果，都是炖过的。 来自辞典例句
• We had stewed prunes for breakfast. 我们早饭吃炖梅干。 来自辞典例句

21 figs   

figures 数字，图形，外形

参考例句：

• The effect of ring dyeing is shown in Figs 10 and 11. 环形染色的影响如图10和图11所示。
• The results in Figs. 4 and 5 show the excellent agreement between simulation and experiment. 图4和图5的结果都表明模拟和实验是相当吻合的。

22 bowel   

n.肠(尤指人肠)；内部，深处

参考例句：

• Irritable bowel syndrome seems to affect more women than men.女性比男性更易患肠易激综合征。
• Have you had a bowel movement today?你今天有排便吗？

23 cramping   

图像压缩

参考例句：

• The bleeding may keep my left hand from cramping. 淌血会叫我的左手不抽筋。
• This loss of sodium can cause dehydration and cramping. 钠流失会造成脱水和抽筋。

24 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

25 bout   

n.侵袭，发作；一次(阵，回)；拳击等比赛

参考例句：

• I was suffering with a bout of nerves.我感到一阵紧张。
• That bout of pneumonia enfeebled her.那次肺炎的发作使她虚弱了。

26 abdomen   

n.腹，下腹(胸部到腿部的部分)

参考例句：

• How to know to there is ascarid inside abdomen?怎样知道肚子里面有蛔虫？
• He was anxious about an off-and-on pain the abdomen.他因时隐时现的腹痛而焦虑。

27 well-being   

n.安康，安乐，幸福

参考例句：

• He always has the well-being of the masses at heart.他总是把群众的疾苦挂在心上。
• My concern for their well-being was misunderstood as interference.我关心他们的幸福，却被误解为多管闲事。

28 blessing   

n.祈神赐福；祷告；祝福，祝愿

参考例句：

• The blessing was said in Hebrew.祷告用了希伯来语。
• A double blessing has descended upon the house.双喜临门。