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1. You eat too much and too fast
1.吃得又多又快
Overeating is one of the biggest reasons people feel bloated. But when you eat too much and too fast, you swallow bubbles of air along with your meal. Moreover, you do not chew your food thoroughly, and this leads to poor carb digestion.
吃得过多是人们感到腹胀的最大原因之一。当你吃得又多又快时，你会把空气泡和食物一块儿咽下去。与此同时，你也无法充分咀嚼食物，这会导致碳水化合物不能被完全消化。
The solution is to eat slowly and chew your food thoroughly. Reduce your portions and try to eat several mini meals a day instead of three big ones. Remember, it takes 15- 20 minutes for the stomach to tell the brain it is full. Mindful eating is one of the best ways to banish bloating for good.
解决办法就是吃得慢点，并且充分咀嚼食物，减少食量，每天尽量用多次小餐代替三次大餐。记住，人的大脑需要十五到二十分钟才能感知到胃已经饱了。注意饮食是消除腹胀的最佳办法之一。
2. Sedentary lifestyle
2.不爱运动的生活方式
Whether you work from home or in the office, your sedentary lifestyle can cause a chronic bloating. Chances are, you get little or no exercise, and this leads to slow transit through your digestive tract. Researchers prove that people who lead a sedentary lifestyle tend to have a shorter lifespan than those who exercise every other day.
无论你在家工作还是在办公室工作，不爱运动的生活方式都会导致慢性的腹胀。很有可能，你很少运动，甚至不运动，这会使你的消化变慢。研究表明，那些不爱运动的人比那些隔一天运动一次的人寿命更短。
If you feel bloated each day, reconsider your lifestyle. You do not have to go to the gym every morning, simply add a few activities that require movement to your busy schedule to prevent bloating and many other health issues including constipation and osteochondrosis.
如果你每天都觉得腹胀，那就重新思考下你的生活方式。你不必每天早上去体育馆。在你忙碌的时间表上简单安排一些活动，这样就能防止腹胀，以及其他如便秘和软骨病之类的健康问题。
3. Late-night snacking
3.深夜吃零食
When you stay up late, it is hard to avoid eating something before or after midnight. Be it a sandwich or salad, you find yourself in the kitchen with something salty or sugary in your hand. Does it sound familiar? No wonder you have that uncomfortable bubble in your stomach and that extra fat around your waistline.
当你熬夜时，不可避免地会在午夜前后吃一些东西。你会在厨房选择一些含盐和含糖的食物，可能是三明治或者沙拉。这听起来是不是熟悉呢? 难怪你的胃会不舒服地咕咕叫，当然也会增加腰部的脂肪。
4. You swallow too much air
4.吞下太多空气
Chewing gum, drinking through a straw, sucking on hard candy and carbonated beverages are all reasons for bloating. Ditch any of these habits if you have trouble reducing bloating caused by gas.
咀嚼口香糖，用吸管喝东西，吸硬糖，喝碳酸饮料都是引起腹胀的原因。当你在消除因气体而引起的肿胀有困难时，那就果断抛弃这些习惯。
5. You drink too much caffeinated beverages
5.喝下太多咖啡因饮料
Due to its diuretic properties, caffeine found mostly in coffee and tea, causes dehydration, slows the food movement food through your intestines and thus leads to backups, gas and bloating.
由于其利尿特性，咖啡因常见于咖啡和茶里。但咖啡因也会引起脱水，并会减缓食物通过肠道的运动，从而导致肠道阻塞、气体充积和腹胀等问题。
Drinking too much caffeinated beverages can over-stimulate your digestive tract and cause severe spasms.If you suffer from gastritis, stomach ulcers, or irritable bowel syndrome, bloating caused by drinking caffeinated beverages can worsen your disease.
喝太多含咖啡因的饮料会过度刺激你的消化道，引起严重的痉挛。如果你患有胃炎、胃溃疡或者肠易激综合症，喝咖啡因饮料导致的腹胀就会加重你的病情。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
