Tips for Good Digestion
Modern life means that we have less time to devote to preparing meals, less time for shopping, preparing and consuming food. On the other hand, a part of these meals remains made outside the home, in restaurants, bars, cafeterias, etc., where ingredients and preparation techniques are usually used differently from those typically used.
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One of the consequences is digestion problems:
Heaviness, abdominal pain, noise, cramps, gas and the feeling that we will never want to eat again.
– Respect meal times and maintain adequate inner digestive rest:
Maintaining regular meal times will help the digestion process. The habit of eating between meals or “snacking” can lead to incomplete digestion and a permanent feeling of fullness.
– Chew Correctly:
Digestion begins even before introducing the food in the mouth: the idea, the taste, the aroma and the chewing are part of the digestive process. If the food remains swallowed in large pieces, it will stay longer in the stomach until its correct subdivision makes the process slower.
– Avoid extreme temperatures:
The extreme temperatures of food produce an increase in the secretion of acid by the stomach; this response is even higher for liquids than solids. Scorching temperatures delay the evacuation of the stomach, while cold temperatures can stimulate the intestine producing a laxative effect.
– Try not to talk excessively while you eat:
By doing so, you will be swallowing a large amount of air with your food that you will then have to eliminate.
– Avoid soft drinks and carbonated drinks:
When consuming them, on the one hand, we will be incorporating bubbles of carbonic gas, in addition, if it is sugary soft drinks, the sugar not digested correctly can reach unusual sites of the digestive system such as the colon, where they are attacked by the bacteria of the same generating an excessive and annoying gas production.
Try to avoid gum and sweets in excess, especially if they are dietary:
In many cases, sugar remains replaced by a sweetener: xylitol that provides an intensely sweet taste with almost no calories. However, in high amounts, it can cause stomach upset and possibly diarrhoea.
– Select foods and preparations that do not contain excessive amounts of fat:
Fats are foods that delay gastric emptying, making them stay longer in the stomach. A quantity of fat is necessary for our body. It contributes to the excellent taste of the preparations, but if it is excessive: fried, additions of sauces with cream, mayonnaise, very fatty meats, etc., they can make digestions slow and difficult. To avoid this, select simple cooking methods: that do not require a lot of fat or oil: iron, grill, oven, microwave, pressure cooker, steamed. Use aluminium foil for cooking meat and fish:
this way of wrapping food (also called en papillote) allows it to cook in its juice, keeping it tender and tasty without adding fat.
– Correctly wash fruits and vegetables:
This will eliminate microorganisms responsible for poisoning that can cause minor to severe digestive and health problems.
– Do not reheat foods such as pasta and rice repeatedly:
Reheating these foods frequently causes part of the starch that composes them to transform into “resistant starch” this behaves in our intestines like fibre and, therefore, it can lead to increased gas production, bloating, and abdominal pain.
– Be careful with coffee, tea and cigarettes:
All these substances stimulate the acid secretion of the stomach, thus contributing to the appearance of a burning sensation.
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