New Year reunions, staggered food, and food are also a challenge for the digestive system. On this festive occasion, if you want to balance delicious food with a healthy diet, here are some ways to start:
Maintain a moderate and regular diet.
The atmosphere of the Spring Festival holiday is warm, and the food is tempting, making it difficult to put chopsticks. In addition to the main meal, all kinds of snacks, melons and fruits will not be absent; When relatives gather around the fireplace to gossip, do you always can't help but grab a handful of peanuts and melon seeds?
When eating, the stomach, small intestine, gallbladder and pancreas secrete various digestive juices, so that the nutrients in the food are easily absorbed by the human body. If you suddenly overeat and drink, you need more digestive juices for digestion, and the difficulty of gastrointestinal peristalsis will affect the normal digestive function and may also lead to the occurrence of acute gastrointestinal diseases. Excessive diet can also consume too much energy, increasing the risk of "gaining three pounds per festive season". It is necessary to avoid disrupting the normal diet and rest routine, and avoid overstarvation and fullness, so as to prevent gastrointestinal discomfort and digestive system dysfunction.
Eat a balanced diet and control the intake of fat and salt.
High-fat, high-protein foods such as chicken, duck, fish, and meat, combined with rich seasonings such as oil, salt, sauce and vinegar, constitute people's first impression of "sumptuous dishes". However, excessive fat and protein can increase the burden on the digestive system, which can easily lead to fatigue and flatulence. Various seasonings with high salt content also increase the pressure on the cardiovascular system.
Foods such as vegetables and mushrooms can not only harmonize the taste of the table, but also contain rich dietary fiber, which can also produce a feeling of satiety, help stabilize blood sugar fluctuations, and add points to health. The Pagoda of Balanced Diet for Chinese Residents (2022) recommends a daily intake of 300 500g of vegetables, so it is a good idea to set aside a place for fresh mushrooms and vegetables on the table during the Spring Festival holiday. Whether it's vegetables or meat, you can try steaming, blanching, stewing and other cooking methods, with one or two spicy and sour dishes, to refresh the stomach, which can make the taste rich without being too greasy.
Moderate alcohol consumption. In the festive atmosphere, it is inevitable that there will be "two whole glasses" at the banquet for visiting relatives and friends. However, alcohol, as a class of carcinogens recognized by the World Health Organization, has a wide range of negative effects on health. Especially for the digestive system, even a small amount of alcohol is enough to induce acute gastric mucosal damage, which can really "cut the stomach" and add a burden to the "stressful" digestive system during the festival. For the majority of patients with chronic diseases such as hypertension and hyperglycemia, alcohol will affect the metabolism and effect of antihypertensive drugs and hypoglycemic drugs, which may have serious consequences. Therefore, you should try to moderate drinking, or replace alcohol with weak tea, drink instead of alcohol, etc.
Chew slowly and exercise moderately.
Savoring food is not only a sign of respect for food and labor, but also helps food digestion and reduces the burden on the gastrointestinal tract. Foods that are chewed carefully are not only easy to mix with digestive juices for easy digestion, but also avoid mechanical damage to the gastrointestinal wall caused by large pieces of hard food, which helps the gastrointestinal tract to move and empty.
During the holiday, there are fewer activities than when you go to work, or you can sit for a long time and sleep more, you can carry out all kinds of indoor and outdoor exercises, such as walking after meals, climbing, etc., which can also enhance gastrointestinal peristalsis while consuming calories, and at the same time increase the secretion of digestive juices, which helps digestion. However, it should be noted that the gastrointestinal tract needs more blood flow after meals, and if you exercise immediately or the interval is too short, it will affect digestion and may cause various discomforts due to food retention or reflux of stomach contents. Therefore, it is best to exercise 1 to 3 hours after meals and avoid strenuous activities.
Food** and acupressure.
During the holidays, the roasted melon seeds always do not leave your hand, and if you eat too much, you will be prone to dry mouth and sore throat, which can be drunk with light green tea. There is also indigestion and loss of appetite caused by overeating, which can be taken with ten grams of boiled water of burnt malt and burnt grain sprouts, burnt hawthorn, burnt Shenqu and burnt chicken inner gold, which has the effect of strengthening the spleen, eliminating appetite and appetizing.
In addition to paying attention to diet and exercise, if you feel bloated and poor appetite during the holiday, you can massage the lower navel acupoint to eliminate food and stomach.
The middle navel acupoint is the Ren pulse acupoint, which is mainly used to treat abdominal pain, abdominal distention, hiccups, indigestion, etc., which can be obtained on the midline of the abdomen, 4 inches above the umbilicus. During the massage, knead the hand slightly, slightly clench the fist, press the thumb on the acupuncture point, first rub clockwise, and then rub counterclockwise, and so on alternately massage for 3 5 minutes, and feel slightly soreness at the acupuncture point. Massage can be done several times a day.
Contributed by: Zhao Jing |Preliminary review: Jiang Jiazan.
Text Editor: Xian Baihu |Proofreading Editor: Li Longhao.
Review: Shi Jiaping |Approved and released: Chen Guanlin.
Statement: **Originated from the Internet, the copyright belongs to the original author, if there is any infringement, please contact to delete.