Never imagined! Appropriate stimulation of the stomach can also enhance defenses
Most people know about "nourishing the stomach", but they don't know that the stomach also needs proper "stimulation" to become stronger. Liu Qingchun, the former chief nutritionist , told the reporter of Life Times that the purpose of proper exercise to "stimulate" the stomach is to allow the stomach to accept and digest a wider variety of foods, thereby increasing the body's nutritional intake. For example, people who don’t like meat and prefer soft foods can gradually add some whole grains, crude fiber vegetables, fruits, meat and eggs to their diet, so that the "adaptive cytoprotective effect" of the stomach can be fully exerted. The stomach is more receptive to these foods. This "adaptive cytoprotective effect" of the stomach has been discovered in recent years. It means that the stomach mucosa is often given some weaker stimulating factors, which can make the stomach have a stronger defense ability. How to stimulate the stomach, you may wish to try the following points.
Eat whole grains often. Whole grains are whole grains that retain the endosperm, germ, bran and their natural nutrients. Compared with refined grains, although whole grains are a bit "hard", they can provide more B vitamins, vitamin E, minerals such as zinc and iron, dietary fiber, and healthful phytosterols, phenols and other phytochemicals. Liu Qingchun suggested that when steaming rice, add some whole grains such as brown rice, whole wheat, oats, black rice, buckwheat, barley, etc., which can take in a variety of nutrients without greatly affecting the taste. The types of whole grains added should be determined according to their own taste, and the added amount should be from less to more.
Some vegetable salad is appropriate. Many people don't like to eat leafy vegetables or other awkward vegetables, and are used to eating them when they are cooked. In fact, adding a plate of vegetable salad that can be eaten raw on the table, such as various lettuce, purple cabbage, tomatoes, cucumbers, carrots, etc., can not only maintain the original flavor of the vegetables, but also bring more health benefits. If you have never tried vegetable salad before, you can eat a small amount with the staple food first. If there is no gastrointestinal discomfort after the meal, you can gradually eat it regularly.
Eat some fruits at room temperature every day. Fruits are rich in organic acids, which not only protect the stability of vitamin C, but also stimulate the secretion of human digestive glands and help the human body to digest food. In addition, the pectin in the fruit belongs to soluble dietary fiber, which can increase intestinal peristalsis and prevent constipation. However, when too much pectin is ingested, it may cause diarrhea in some people with sensitive intestines. For those with poor gastrointestinal conditions, it is recommended to eat a small amount of fruit during or after the meal, such as eating 1/4 apples, two or three oranges a day, etc., and then slowly try to eat more types and quantities of fruits between meals (It is recommended to eat 200~350 grams per day).
The meal sees meat, cooked in small pieces. Some people are not interested in meat and feel full as soon as they eat it. However, if you do not eat meat or eat too little, it will lead to lack of protein or minerals such as iron and zinc, which is not conducive to nourishing the stomach. It is recommended that the amount of meat (40-75 grams of aquatic products, 40-75 grams of livestock and poultry meat, moderately reduced for children) that needs to be eaten a day should be distributed to the morning, middle, and evening meals, and avoid concentrated eating. The meat can also be made into small pieces of meat, shredded meat or sliced meat, avoiding large pieces of braised pork or whole chicken legs.
Ingest milk in small amounts and multiple times. The "Dietary Guidelines for Chinese Residents (2016)" recommends that ordinary adults should consume 300 grams of liquid milk per day, or an equivalent amount of milk products. However, the survey shows that the milk intake of Chinese residents is generally insufficient, which is mainly caused by eating habits and lactose intolerance. For people who are lactose intolerant, Liu Qingchun has two suggestions. One is to choose yogurt. Studies have shown that yogurt not only has a protective effect on lactose intolerance, but also improves the eradication rate of Helicobacter pylori. Second, you can drink milk several times in small amounts, gradually, first drink about 50ml each time, and eat together with cereal food, can greatly reduce belching, diarrhea and other symptoms.
Liu Qingchun particularly emphasized that when ordinary people exercise their stomachs, they must be moderate, and the principle of not causing gastrointestinal symptoms. Do not use cold, hot or hot foods to irritate the stomach. Patients with gastrointestinal diseases should try to maintain a balanced nutritional intake, avoid irritating foods that may cause gastrointestinal discomfort, and try again after the stomach is well.