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Foods that help fight bloat
这些食物可缓解肠胃胀气
Spices
香料
Adding black pepper, turmeric and cumin to recipes will help stimulate digestion, according to registered nutritional therapist Fiona Lawson. These spices will stimulate the liver to secrete highly acidic bile important for digesting fat and absorbing nutrients. They can also increase the functionality of pancreatic lipase, protease and amylase. These enzymes aid in metabolism and digestion. A happy gastrointestinal tract allows less time for water to be absorbed from digested food and reduces your risk of becoming constipated and bloated.
注册营养治疗师菲奥娜·罗森（Fiona Lawson）表示，做菜时放些黑胡椒、姜黄和小茴香有助于消化。这些香料会刺激肝脏分泌高浓度胆汁酸，这对消化脂肪和吸收营养物十分重要。它们还可以提高胰脂肪酶、蛋白酶和淀粉酶的功能。这些酶有助于新陈代谢和消化。肠道健康的人消化食物并从中吸收水分的时间更少，且便秘和胃胀气的可能性更低。
Herbal tea
花草茶
If you're looking for teas that settle stomach discomfort, go herbal. Herbal teas can relieve bloating caused by a variety of triggers. Peppermint is often used to soothe aching tummies after a meal because it relaxes the gut and relieves intestinal spasms, which could trigger bloating. Another popular herbal tea is chamomile, which is often used to soothe nausea, indigestion, and bacterial infections.
如果您想喝一些可缓解肠胃不适的茶，选花草茶就对了。花草茶可缓解各类原因导致的肠胃胀气。薄荷茶通常用于缓解餐后出现的腹部疼痛，因为薄荷可放松肠道、缓解引发胃胀气的肠道痉挛。洋甘菊茶也颇受欢迎，通常用于缓解恶心、消化不良和细菌感染。
Apple cider vinegar
苹果醋
Lawson also suggests apple cider vinegar to support stomach acid production and enhance digestion. You can add this pantry staple to warm water or a smoothie, mix it with healthy salad dressings, or use it as a partial glaze for vegetables and fish.
罗森还建议喝苹果醋来增加胃酸的分泌、促进消化。您可以在温水或奶昔中倒点苹果醋，也可以将其倒入沙拉中搅拌，或者在做好的蔬菜或鱼上淋一点，增加光泽感。
Fermented food
发酵食品
Lawson points to sauerkraut, kimchi and sour pickles as stomach-happy fermented foods. All contain natural probiotics. Healthy gut bacteria line the entire digestive system (most are in the intestines and colon), and help us to break down food and absorb nutrients.
罗森指出酸菜、泡菜和酸黄瓜等发酵食品都会让你拥有健康肠道。发酵食品含有天然益生菌。健康的肠道细菌遍布在整个消化系统中（大部分位于肠道和结肠处），帮助我们分解食物、消化营养物。
Celery
西芹
This crunchy, hydrating vegetable has diuretic properties, meaning it will make you urinate a lot and, in turn, flush out excess water and sodium. Celery is a great source for fiber, and has antioxidants and anti-inflammatory nutrients that protect the GI tract and keep you regular.
这一爽口且富含水分的蔬菜十分利尿，这也意味着你会经常上厕所，反过来，多余的水分和钠元素就会随之流失。西芹是纤维的重要来源，且富含抗氧化剂和消炎物，从而保护肠道健康。
Ginger
生姜
Ginger is an anti-inflammatory food that works wonders for bloating. Grate it into your favorite meat, a healthy stir fry or atop a piece of fish.
生姜是一种消炎食品，可以奇迹般地缓解胃胀气。烹饪您最喜欢的肉类、炒菜或鱼类时，记得放点生姜哦。
Pineapple
菠萝
This tropical fruit contains bromelain, which promotes digestion enzymes that help deflate bloated bellies.
这种热带水果含有菠萝蛋白酶，可补充人体内消化酶的不足，从而缓解腹胀。
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