When autumn and winter alternate every year, it is often characterized by dry climate and frequent weather changes, and it is also the high incidence period of various stomach diseases such as gastric ulcer, gastritis and gastric neurosis. Zhuang Liwei, director of the Department of Gastroenterology of the Fourth Affiliated Hospital of Harbin Medical University, recently came to the provincial radio station to talk about the topic of "protecting the stomach" in autumn and winter.
1. Eat warm food. In winter, in order to maintain a certain amount of heat, the human body must increase the decomposition of sugar, fat, protein and other substances to generate more energy to meet the needs of the body. Diets should be supplemented with thermogenic nutrients, such as carbohydrate, fat and protein, to improve the body's tolerance to low temperature. In addition, the spleen and stomach like dryness and hate cold, so eat more food that warms the stomach, such as beef, mutton and leeks.
2. Three meals are regularly quantified. In winter, the days are short and the nights are long. Many people will change three meals a day into two meals and increase their appetite. This is not recommended. It is easy to cause gastric acid secretion disorder and damage gastric mucosa. Three meals a day should be regularly quantified. The energy distribution of three meals should be 30%, 40% and 30%, with breakfast at 6: 30 ~ 8: 30 and lunch at
11:30 ~13: 30, dinner 18: 00 ~ 20: 00. 3. Eat more stew and less cold salad. Winter is very cold, and many people like to eat hot food. The human esophageal wall is composed of mucous membrane, which is very fragile and can only tolerate food at 50 ~ 60℃. If the temperature exceeds this temperature, the esophageal mucosa will be scalded. Too cold food into the stomach will stimulate the gastric mucosa and cause stomach problems, which is also not conducive to keeping warm. Therefore, the food in winter should be mainly warm, eat more stews and stir-fry, eat less cold salad and drink soup instead of cooking it. Step 4 chew slowly. Some people go home from work in the cold outdoors. When they see hot food, they immediately serve it and gobble it up. However, a large number of fast food in a short period of time, food that is not chewed enough can not be fully mixed with gastrointestinal liquid phase in the stomach, which directly affects its digestion and absorption, and it is easy to overeat and exceed the stomach capacity. Chewing slowly is beneficial to the uniform mixing of food and gastric juice, promoting digestion and absorption, and the absorption rate of some nutrients in food can be increased by about 10%. It is recommended to chew every bite of food 30 times, and each meal should be no less than 20 minutes.
5. Drink a cup of warm water before meals. The best time to drink water is when you get up on an empty stomach in the morning, one hour before each meal. Drinking water immediately after a meal will dilute gastric juice, and soaking in rice will also affect digestion.
6. Take a walk indoors after supper. In winter, you can take a walk after a meal indoors. Don't leave immediately after a meal, and then leave after 20 to 30 minutes. "Take a hundred steps after a meal" is only suitable for people who are usually inactive, fat or have too much stomach acid. Elderly people with cardiovascular diseases such as hypertension and arteriosclerosis should not "walk in a hundred steps" immediately after meals.
7. Wear a cotton vest. Cold in winter will slow down the activity of the stomach or cause stomach cramps, and also easily lead to "irritable bowel syndrome", leading to diarrhea, fatigue and general weakness. You must warm your stomach in winter. You can wear a warm vest to give your stomach a warm environment. 8. Keep a good mood. Many people have had the experience of having a stomachache when they are angry. Depression and anger damage the liver, and liver qi invades the stomach, which can cause gastrointestinal diseases such as epigastric pain, vomiting and diarrhea. So keep your mood stable and happy. Shortening sunshine in winter is easy to get depressed, so it is recommended to keep exercising and go outdoors to bask in the sun as much as possible.
Cold salad is delicious, but you can't be greedy. Health is the most important thing.