1, how long after meals can exercise
1, according to the intensity of the exercise
Walking, walking, square dancing, tai chi and other light exercise, half an hour to an hour after meals can be carried out. Jogging, weight loss exercises, cycling and other moderate exercise, can be one hour to two hours after meals. Long-distance running, jumping rope, soccer, basketball and other high-intensity sports, two hours to three hours after meals.
2, according to the amount of meals
If the amount of meals before the exercise is large, eat protein and fat-based food, it is best to exercise more than two hours after the meal. If you have a smaller meal and eat mainly carbohydrates, vegetables, fruits or fluids, the interval between eating and exercise can be shortened according to the intensity of the exercise.
3, according to the physical
Infrequent exercise and weak people, it is best to exercise 0.5 to 1 hour after meals is more appropriate. After meals should not be strenuous exercise does not preclude easy exercise after meals, each person can do according to their own conditions of moderate exercise, such as walking or other light activities, to promote health or favorable.
2, immediately after the meal, the harm of exercise
1, after the meal, the stomach is full of food, exercise vibration of the stomach and intestines, connecting the stomach and intestines of the mesentery by pulling, causing abdominal pain. The distribution of blood from the digestive tract to the skeletal muscles during the exercise, prompting ischemia of the digestive tract, resulting in spasm of the smooth muscles of the gastrointestinal tract, and thus abdominal pain occurs.
2, the whole body increased oxygen demand during exercise, usually lack of exercise in the small lung capacity, this effort to gasp for breath easily appear shallow and fast. This makes the negative pressure in the chest cavity decreases, resulting in obstruction of blood return to the liver, which leads to liver stasis, liver pericardial tension increases and causes liver pain, manifested as pain in the right upper abdomen.
3. Exercise requires a large amount of blood to improve oxygenation, but digestion and gastrointestinal movement are at their peak after a meal. If you exercise immediately after a meal, the blood will flow more to the muscles and bones of the movement, resulting in the digestion process of the stomach and intestines is blocked, affecting the gastrointestinal function. In the long run, this will easily cause more gastrointestinal diseases. For example, common stomach problems, appendicitis and so on.
3, how to exercise after meals
1, half an hour after meals
In this half-school, to rest, sit quietly with family and friends to chat with after meals, chat more after-dinner happy topics. Not only to maintain a good mood, but also to ensure the best digestion of food.
2, 1 to 1.5 hours after the meal
This time, the peak of food digestion is basically over, the general movement is not relevant. Exercises such as brisk walking and jogging can be started slowly. As the saying goes, "walk after meals, live to 99", walk after meals can promote digestion, but strenuous exercise should be moderated.
3, barefoot walking
Action: Choose a clean and smooth, cobblestone-lined path, barefoot in the small stone road walking slowly. Time to master in 30 minutes is appropriate.
Function: by increasing the plantar fascia, ligaments, acupuncture points and nerve endings and uneven road surface contact opportunities, so that the sensitive areas of the soles of the feet are constantly stimulated, these stimulation signals into the corresponding heart organs and the corresponding cerebral cortex, can regulate the function of the various parts of the body, play a role in assisting in the treatment of certain diseases.
4, variable speed exercise
Generally speaking, slow walking walking speed of 25 to 30 meters / min, fast walking walking speed of 70 to 90 meters / min, equivalent to about 5 kilometers per hour, jogging speed of 6 to 7 kilometers per hour. Walking speed is generally better at a constant speed, or according to the terrain, ground structure, the use of variable speed. During the exercise, the heart rate should be controlled at 110-130 beats per minute.
Function: As a kind of aerobic exercise, it can improve cardiopulmonary function and relax muscles.
4, after the meal notes
1, not in a hurry to loosen the belt
Relaxation of the belt after the meal, will make the abdominal cavity down, so that the digestive support will weaken the role of the digestive tract, and the digestive organs of the mobility and ligamentous load should be increased, easy to cause gastric ptosis, epigastric discomfort and other digestive system diseases.
2, do not rush to work
Will cause gastrointestinal blood supply is insufficient, the secretion of digestive juices is reduced, causing indigestion and chronic gastroenteritis and other diseases.
3, don't brush your teeth right after a meal
If you brush your teeth at this time, you will scratch off some of the enamel, which is detrimental to the health of your teeth. Half an hour after the meal and then brush your teeth, free from the enamel of the teeth in the calcium, phosphorus and other elements have been re-united, that is, the protective layer of teeth to restore and then brush your teeth, will not damage the teeth. Dentists suggest that drinking a small glass of milk after a meal or using milk as a gargle with the teeth in close contact with the teeth can speed up the recovery process of dental calcium.
5, can not do immediately after meals
1, should not go to bed immediately
Because of the search for just ate a meal, the stomach is full of food, digestive functions are in motion, this time to sleep will affect the digestion of the stomach, is not conducive to the absorption of food. At the same time, after the meal, the brain blood supply is insufficient, if you go to bed immediately after the meal, it is easy because the brain local blood supply is insufficient and lead to stroke. In addition, after going to sleep, the body's metabolic rate is reduced, easy to make the calories contained in the food intake into fat and make people fat.
2, should not immediately sing karaoke
There is a folk saying called "full of blowing hungry singing", this sentence is correct. After eating a full person's stomach capacity increases, the stomach wall becomes thin, blood flow increases, this time singing will make the diaphragm move down, abdominal pressure increases, light cause indigestion, heavy cause gastrointestinal discomfort and other diseases. Whether you eat at home or in a restaurant, most people want to have a quiet and comfortable dining environment, and karaoke produces a strong sound stimulation and individual uncivilized diners go out of tune howling strange singing, most of the guests dining at the same time undoubtedly caused the mental torture.
After eating a full meal, a person's stomach volume increases, the stomach wall becomes thinner, and blood flow increases. Singing at this time, will make the diaphragm downward, abdominal pressure increases, light cause indigestion, heavy cause gastrointestinal discomfort and other diseases. In addition, if the meal drinker, with the stimulation of alcohol, the human larynx, vocal cords natural congestion, this time karaoke, will aggravate the larynx, vocal cords of congestion and edema, is very likely to cause acute pharyngolaryngitis. Therefore, after a full meal should rest for a period of time before singing.
3, should not immediately read books and newspapers
Immediately after the meal will make the gastrointestinal tract blood volume is relatively reduced, affecting the secretion of gastric juice, over time, will occur indigestion, gastric distension, stomach pain and other symptoms. Reading a book or thinking about a problem after a meal will cause the blood to concentrate on the brain, which will lead to a relative decrease in the amount of blood in the digestive system, affecting the digestion of food.
4, should not immediately loose pants
Because immediately after the meal loose pants will make the abdominal pressure suddenly drop, the digestive tract of the supporting role of the weakened, resulting in the digestive organs and ligaments of the load increased, prompting gastrointestinal peristalsis intensified, prone to intestinal torsion, intestinal obstruction, as well as lead to the stomach should not be immediately walk. After the meal, the stomach is in a state of fullness, even if it is a very slight movement will make the stomach vibration, increase the burden on the stomach and intestines, affecting the digestive function.
After the meal, a lot of blood is concentrated in the digestive tract, the blood supply to the brain is relatively reduced and there is a slight ischemia, and thus there is a feeling of lethargy, at this time, walking, especially the elderly, prone to accidents. Walking immediately after a meal to suffer from coronary heart disease, myocardial infarction can lead to dizziness, fatigue, dizziness, numbness of the limbs; peptic ulcer and gastroptosis patients will aggravate the condition. It is advisable to sit still for 30 minutes after meals before moving.
5, should not immediately exercise
After meals, "100 steps", not only can not live "99", but also because of the increase in the amount of exercise, affecting the digestive tract on the absorption of nutrients. Especially the elderly, heart function decline, vascular sclerosis, walking after meals will appear more blood pressure drop phenomenon. Half an hour after the meal, the stomach becomes very heavy due to the admission of food.
Vigorous exercise, blood flow to the limbs increased, affecting the blood supply to the gastrointestinal tract, affecting gastric secretion, so that food digestion is not good, at the same time, the stomach after meals, the volume of the stomach, this time to participate in sports even if it is a walk and other light exercise will make the stomach suffer from the "turbulence" of the pain, so that the digestive function is affected; long time to go on and even trigger the The first thing you need to do is to get a good deal of money to pay for the work you do.
6, should not be immediately bathed
There is a folk saying called "full bath hungry shaved head", which is also an incorrect living habits. Bathing after meals, the body surface blood flow will increase, the gastrointestinal blood flow will be reduced accordingly, so that the digestive function of the stomach and intestines weakened, causing indigestion. Bathing will promote the expansion of blood vessels in the skin of the limbs blood pooled on the surface of the body, skin capillary expansion congestion, so that the digestive tract blood flow is relatively reduced, the secretion of digestive juices is reduced, reducing the digestive function, affecting the digestion and absorption of food. If you often bathe after meals, will cause gastrointestinal diseases. In addition, it is also easy to lead to angina and myocardial infarction in people with coronary heart disease, especially for people with high blood pressure and high blood fat is more dangerous. 1 ~ 3 hours after the meal bath is more appropriate.
7, should not immediately brush teeth
Otherwise, it will make the loose enamel damage.
8, should not eat cold drinks immediately
Stomach disease patients are very sensitive to hot and cold intestines, so eating cold drinks immediately after a meal is very likely to cause stomach cramps, resulting in abdominal pain, diarrhea or indigestion.
9, should not smoke immediately
Because the stomach after meals to accelerate peristalsis, heat increase, the body's organs in a state of excitement, accelerate blood circulation, capillary dilatation, to promote the absorption of harmful substances in the smoke, smoking after meals, the absorption of harmful substances in the cigarette smoke is more than ten times the usual smoking, smokers pay attention to the health of it. This is due to the increase in blood circulation in the digestive tract after eating, resulting in a large number of harmful components of the smoke absorption, damage to the liver, brain and heart blood vessels, resulting in these aspects of the disease.
10, should not drink tea immediately
Drinking tea immediately after meals will dilute gastric juices, affecting food digestion. At the same time, the tannins in the tea can make the protein in the food into an indigestible solidified material, to the stomach to increase the burden, and affect the absorption of protein. Tea contains a large number of tannins, and food in the combination of iron, preventing the absorption of iron in the intestinal tract, long-term iron deficiency anemia and protein deficiency diseases; tannins and proteins into a combination of tannins with astringent effect of tannins, so that intestinal peristalsis slows down, thereby prolonging feces in the intestinal tract retention time, not only prone to constipation, but also increase the absorption of toxic substances and carcinogens should not be absorbed by the human body immediately ambulatory The first thing you need to do is to get a good deal on your own.