"Chew carefully and swallow slowly when eating" is a health rule that many people know but cannot do. The fast-paced life makes sitting down and having a meal seriously "unused" to sit down and eat it seriously. Although this improves the "efficiency" of eating, it lays a lot of hidden dangers. Everyone knows that eating too quickly is bad for the stomach, but they don’t know that eating voraciously will harm the body far more than this. Today, the doctor will teach you six good ways to slow down your meals.
swallowed whole. What is affected is not only the digestion of stomach
food, especially starch digestion, which starts from the mouth. The saliva produced during chewing contains amylase , which can initially decompose carbohydrate in food.
Chewing slowly can allow food to stay in the mouth for a longer time, grinding the food carefully, and increasing the secretion of saliva, so that the ground food and saliva can be fully mixed. The chewing process can also stimulate the brain to send signals to the gastrointestinal tract, increase the secretion of gastric juice and other digestive gland fluids, and prepare for the full absorption of food after entering the gastrointestinal tract.
On the contrary, if you eat voraciously and the food is not chewed thoroughly, larger foods will have strong mechanical stimulation to the digestive tract, easily damage the surface mucosa, and cause chronic inflammation, and even cancer will occur over time. If you don't pay attention to swallowing sharper things such as fish bones, you will be even more painful.
, and the food that has not been fully ground into the stomach, all the starch, plant fiber and other carbohydrates, proteins, , and fat are still mixed together, and the stomach needs to undergo stronger and longer peristalsis to disperse them. But this should be a job for teeth. If you let your stomach work overtime every day, it will naturally have troubles with your body. For small ones, it can be , stomach pain, , and large ones, ulcers. At that time, it will be too late to regret it. Moreover, these unground foods require more digestive enzyme to decompose and digest, which increases the workload of pancreatic and other organs that secrete digestive enzymes. Over time, the organs are exhausted and the illness comes to their door.
"Snatching food" hurts emotions and affects endocrine
From another perspective, eating is originally a very pleasant behavior. If you eat very fast, you can easily feel "snatching" in your heart. Just like a few children eat together, they often eat faster and more, which is not a good phenomenon. Because emotional fluctuations will affect the secretion level of hormones in the body and the work of various digestive organs, which will lead to indigestion.
Many young white-collar workers suffer from gastrointestinal diseases, which may be related to the rapid eating speed. Eating fast seems to save a lot of time, but over time, it will take more time and money to treat the disease, and the body will also suffer from illness and reduce work efficiency. In contrast, it is clear which way to eat is "efficient".
Try these methods to help you consciously chew and swallow slowly
A friend complained: I am very busy with work every day, I have to catch a train in the morning, eat a little work meal at noon, and I am too lazy to move after working day at night, so I have no time to cook, let alone eat slowly chew and eat slowly. So how to develop the habit of chewing slowly? Here are six small methods.
More meals with family and friends. Die with family or friends to slow down your meals. During the chat, the meal time will be relatively longer, increasing the number of chewing times.
Concentrate on eating without being distracted. Go to the dining table to eat. Don’t eat while watching TV and computer, or walk while eating while playing with your phone. Not concentrating on eating not only can you not enjoy a meal well, but it will also reduce your sensitivity to fullness and accidentally eat too much.
chew more times for each bite of rice. Horace Fletcher, a famous father of health care in the nineteenth century in the United States, emphasized that chewing 32 times is enough to make saliva merge with food. Someone suggested that 15 or 16 strokes would be enough. No matter how many times you count, the easiest principle is to make sure that the food in your mouth is not too big in shape.
Put down the tableware while chewing. When chewing, put down the tableware or food on your hands. Putting down a fork, spoon, chopstick, or steamed buns, pancakes, and pizza in your hands in the middle of each mouth can also reduce the calories you unknowingly.
Avoid drinking sweet drinks, juices, beverages and other liquid foods when eating, because they have not been chewed and they are unaware of excessive consumption.
and some soup. Prepare a pot of thinner mung bean soup, red bean soup, etc., and drink it with food. It will slow down the speed of eating and expand the stomach and intestines, allowing the signal of fullness to reach the brain. If it is , seaweed egg flower soup , add as little oil and salt as possible, otherwise it is easy to intake too much oil and salt.
text/Donna (Xuanwu Hospital, Capital Medical University)
