1, the method of protecting the stomach
1, eat less and eat more.
Get rid of the habit of overeating and eating irregularly, and eat less and less, only seven points full. Breakfast must not be omitted, otherwise it will affect your mental state all day and increase the burden on your stomach. Eat well in the morning, at noon and at night. Of course, it is very commendable to chew slowly while eating.
2. Pay attention to the meal time
Develop good habits of work and rest. Office workers usually sleep until noon on weekends, and then have brunch together. This habit is unacceptable, and bad eating habits will increase the burden on the stomach. Friends who have the habit of eating supper at night should ensure that they don't eat for 2-3 hours before going to bed, so as not to overload your stomach after falling asleep. In addition, stay in bed for half an hour after meals to 1 hour, otherwise it will easily lead to indigestion.
Step 3 avoid irritating diet
Spicy and greasy food is more irritating to the gastrointestinal tract, and patients with stomach pain will increase the burden on the stomach, which is not worth the loss. For the health of your stomach, you'd better stay away from those spicy and greasy foods, such as peppers and animal oil. In addition, people with a bad stomach should drink less carbonated drinks such as coffee, tea and cola.
Step 4 keep the weight symmetrical
Obesity increases abdominal pressure, causing food in the stomach to flow to the esophagus. Many people with bad stomachs will be constipated, and the toxins in the body will not be discharged in time, which will be converted into fat, which is also one of the main reasons for obesity. For the health of your stomach, you need to control your diet and eat more detoxified foods. In addition, taking more physical exercise can also keep your weight balance.
2. Food that protects the stomach and intestines
1, brown rice: unblocking intestines
Brown rice is a kind of rice produced by rice processing. Japanese call brown rice brown rice. Some external tissues, such as cortex, aleurone layer and germ, still exist after shelling. The above-mentioned outer tissues are rich in nutrition, and vitamins, minerals and dietary fiber are richer than white rice, so brown rice has always been regarded as healthy food.
Brown rice is also a "plumber" who cleans the intestines. Brown rice is rich in B vitamins and vitamin E, which can promote blood circulation, continuously deliver energy to the intestine, promote the proliferation of beneficial bacteria in the intestine, and prevent constipation and intestinal cancer. Put brown rice, ribs and dried seaweed into a pot, add water to cook porridge, and sprinkle with salt and pepper.
2, kelp: accelerate intestinal peristalsis
Kelp, alias kelp and Chinese cabbage. A brown algae, which grows on rocks at the bottom of the sea, looks like a belt. Kelp contains a variety of organic substances, iodine, potassium, calcium, iron and other elements, as well as protein, fatty acids, sugars, vitamins and nicotinic acid. It can prevent and treat endemic goiter and significantly reduce cholesterol. Eating kelp regularly can increase iodine intake and calcium absorption. Some people think that this is one of the factors with anti-cancer effect. It has certain preventive and adjuvant therapeutic effects on hypertension, arteriosclerosis and hyperlipidemia.
In terms of detoxification, kelp is an "accelerator" for intestinal peristalsis. Kelp is alkaline, which can promote the metabolism of triglycerides in the blood and help to moisten the intestines and relax the bowels. Moreover, it is low in calories and rich in dietary fiber, which can accelerate intestinal movement. The best way to eat kelp is steaming, which will not destroy the minerals in kelp, but also effectively increase intestinal peristalsis.
3, black fungus: clearing the intestines
Auricularia auricula is a famous mountain delicacy, which is good for eating, medicine and nourishing. China people can't get tired of eating it for a long time, and it has the reputation of "combination of meat and vegetables", which is called "the black treasure in Chinese food" internationally. The vegetable gum contained in Auricularia auricula can adsorb and excrete the "toxin" remaining in the intestine in a short time, thus playing the role of "washing" the intestine.
Auricularia auricula is the most nutritious cold food. Add seasoning and mix well according to personal taste.
4, konjac tofu: promote intestinal peristalsis
Amorphophallus konjac has a variety of dietotherapy effects and high edible value. It can be cooked alone or together with other dishes, and it tastes fresh and delicious. Konjac tofu contains bundles of hydrogel fibers, which can greatly promote intestinal peristalsis and reduce intestinal pressure. In addition, dietary fiber can form a protective film on the intestinal wall, shorten the residence time of food and remove waste from the intestinal wall.
Slice the konjac tofu, boil it in salt water for 2 minutes, then take it out, add it to chicken soup, and stew it slowly. All the nutrients in it are released, and the soup is easily absorbed by the human body.
3, how to regulate the stomach?
1, concentrate on eating
When people are highly nervous, they often can't eat or even have a stomachache. Dyspepsia and ulcers are most likely to occur when work is tense, because long-term excessive excitement of sympathetic nerves will inhibit the activities of the autonomic nervous system, including digestion and absorption. Therefore, no matter how busy you are, you can't eat while watching the computer, don't talk about work at the dinner table, and don't give lectures to children at the dinner table. Put down your work, forget your troubles, relax and concentrate on eating.
Step 2 chew slowly
Everyone knows this statement, but little has been done. For people with weak gastrointestinal digestive function, it is especially important to chew slowly. If teeth can't finish their work seriously and saliva can't help them fully, then the stomach will be forced to work overtime and further crush large pieces of food into chyme soft enough. Think about it. Do you have teeth in your stomach? Of course not. How difficult it is to crush food with a soft organ! If the food is not broken enough, it will not be easily digested by various digestive enzymes in the small intestine. Think about it, is the hard lump easy to digest or the soft lump easy to digest? So the small intestine must work harder. Therefore, the easiest way is to chew as much as possible, which is not only conducive to digestion, but also helps to control food intake.
Step 3 eat on time
The gastrointestinal tract likes to work regularly and secretes digestive juice when it arrives. If you eat irregularly, it is very easy to cause indigestion or heartburn and acid reflux. Frequent hunger and satiety are irregular, and the stomach will lose its ability to judge satiety and control appetite. Never use losing weight as an excuse not to eat a meal. If you really want to control your weight by eating less, I suggest you eat three meals on time, but the number of staple food and animal food has decreased, and greasy vegetables have been replaced with less oil, but the amount of vegetables and fruits has increased, so you should drink more soup to increase the sense of "volume" when eating.
4. Prepare meals.
If you really can't eat in time because of busy work, you must prepare "food for famine relief", such as fruit, yogurt, nuts and so on. Even unhealthy biscuits (try to choose low-fat but not too sweet) are better than not eating them at all. Remember that the time of adding meals is very important. Be sure to eat these foods before you get hungry. For example, knowing that you will be hungry at 6 o'clock and drinking a cup of yogurt at 5 o'clock can delay the hunger time 1 hour; Then eating a banana or an apple at 6 o'clock can delay the hunger of 1 hour. In this way, when I get off work at 8 o'clock, I still won't feel too hungry. Then I can relax, drink a bowl of miscellaneous grains porridge, eat a plate of refreshing vegetables, and have a comfortable rest on time at night.
5. Have a good sleep
No matter how stressful it is, you should go to bed on time, relax for half an hour before going to bed, and forget everything except rest. After sleeping for 8 hours, the body will have enough time and energy to do internal repair work, and gastrointestinal cells will be updated within 3 ~ 4 days. It can be speculated that gastrointestinal repair is very sensitive to sleep. Many people have this experience. Once sleep is insufficient or the quality of sleep is low, the digestive function will easily decline, either loss of appetite, fullness in the stomach or obstruction of the large intestine.
6. Eat less inferior oil
The oil repeatedly heated in many restaurants is very harmful to the gastrointestinal tract. Studies have proved that this oil is related to chronic diseases of digestive system, such as chronic intestinal inflammation and irritable bowel syndrome. Therefore, people with bad stomachs should control their bad habits, don't eat fried, smoked or roasted, and don't eat those sticky stir-fried dishes and stalls of various unknown oils. Cooking methods should be steamed, boiled and stewed. Don't worry too much about destroying nutrients when heated to soft, because even losing a little vitamin is better than not digesting it. Vitamins can be supplemented by enriching food varieties.
7. Food is soft
The food with the least gastrointestinal burden is exquisite food rich in starch and less anti-nutritional factors. Such as yam paste, taro paste, mashed potatoes, rice porridge, millet porridge and so on. Old corn with too much dregs is not suitable for people with indigestion. But this does not mean that people with poor gastrointestinal function can only eat polished white rice and polished white flour, because their nutritional value is too low, which is not conducive to the improvement of gastrointestinal function in the long run. For those foods that are difficult to cook but have high nutritional value, the methods of beating, powdering and cooking can be used to reduce the digestive burden of gastrointestinal tract and ensure that the rich nutrients in them can be better absorbed by human body. For example, brown rice, black rice, adzuki beans, oats, sesame seeds, nuts and other ingredients rich in B vitamins and various minerals, if they are pulped with a soymilk machine and drunk every day, the gastrointestinal tract will feel very comfortable, and the difficulty of digestion and absorption will be significantly improved compared with that before pulping.
8, easy exercise
It is a good habit for people with indigestion to take a walk after meals or do some relaxing housework. Just after eating, it is not suitable for strenuous exercise and fast walking, but it does not mean that even slow walking is not allowed. The advantage of going out for a walk is that it relaxes people to a great extent. If you don't take a walk, you may watch TV, computer, magazines, etc. And mental activity is not conducive to digestion and absorption. Two hours after dinner, you can do some less tired sports, such as brisk walking, jogging, aerobics, yoga and so on. Moderate exercise is beneficial to improve blood circulation and digestion and absorption ability.