Most of the sedentary people are office or students. You don't exercise, and even your stomach doesn't move. So don't eat too fast, eat slowly. Eating too fast can easily lead to food accumulation in the body, increase the burden on the stomach and slow down the intestinal peristalsis. In addition, vitamins, minerals, amino acids and other substances in food can not be effectively and fully absorbed, leading to a large loss of nutrients. Over time, gastrointestinal function will lose balance. Eating slowly can make the food better digest and absorb. It's best to chew more than 20 times before swallowing each meal. When chewed in the mouth, food can combine with saliva to produce salivary amylase, which promotes digestion.
Take a rest after dinner
Take a rest after meals to enhance gastrointestinal resistance. Try to take a nap after lunch to avoid further reduction of gastrointestinal blood flow. After dinner, you can rest regularly. When you go to bed at night, most organs go into a state of slow metabolism. At this time, forcing the gastrointestinal tract to continue to work will not only prevent the repair of gastric mucosa, but also promote the secretion of a large number of gastric juice in the stomach, which will destroy the gastric mucosa while digesting food, leading to gastric erosion, gastric ulcer and other gastric diseases.
Don't be full and hungry
In the face of the food I don't like, I would rather be hungry than eat, but when I meet the food I like, I can't hold it. This kind of eating habit is very bad. Each meal only takes 7-8 minutes, not too much food. It is necessary to let the stomach rest, otherwise it is easy to ask about indigestion
There are hundreds of millions of bacteria in human intestinal tract, including harmful bacteria and beneficial bacteria. Under normal circumstances, they are in a state of balance, the human gut is healthy. But if there are more harmful bacteria than beneficial bacteria, the balance of intestinal flora will be broken, and various gastrointestinal problems will appear one after another. Some prebiotics, such as zangling stachyose, can also be used in the daily life with poor intestines and stomach to supplement the food ration and nutrition sources for the beneficial bacteria in the body, help to regulate the balance of the intestinal environment, and is also very beneficial to the recovery of digestive function.
Probiotics can maintain intestinal health. We can supplement probiotics from our daily diet to help maintain intestinal health, improve intestinal environment and inhibit the growth of harmful bacteria. Common probiotic foods include yogurt, cheese, pickles, natto, sufu, etc. Eating foods rich in oligosaccharides can stimulate the growth of probiotics, including bananas, garlic, honey, onions, asparagus and so on.
Dietary fiber intake
Daily intake of 20 ~ 25g dietary fiber can reduce the risk of esophageal cancer and gastric cancer, clean the intestinal tract, regulate the intestinal flora environment, and effectively relieve constipation. Vegetables and fruits contain more water-soluble fiber. Whole grains and other foods contain more water-insoluble fiber, which can stimulate the peristalsis of intestinal wall, shorten the residence time of food in the large intestine and reduce the absorption of harmful substances.
Finally, we should have good living habits. Good sleep, good sleep, good spirit. Sleep a good sleep, the body immunity is good. Try to avoid staying up late. Irregular sleep is good for gastrointestinal disorders. Another point is to keep warm and prevent colds. summer