As soon as it is cold, the stomach is particularly fond of making trouble. Often bloating, stomach pain, stomach acid...
Therefore, in order to make their stomach more "strong", many people will eat some "stomach food", such as white porridge, rotten noodles...
But eating like this for a long time is not good for the stomach.
The truth:
White porridge is mainly carbohydrates and water, it is indeed easy to digest, but the nutrition is single, dietary fiber, B vitamins, minerals and other nutrients are insufficient.
Eating white porridge for a long time is actually not conducive to stomach health.
Improvement Tips:
On the basis of white porridge, you can add some miscellaneous grains and beans, such as corn grits, millet, oats, red beans, kidney beans and so on. But you can't always drink porridge, it's best to eat it with other foods.
The protein content in the noodles is higher than the rice in the porridge, but the problem is similar, the carbohydrate content is high, and the other nutritional value is limited.
The same can not play the role of "nourishing the stomach".
As long as there is no obvious discomfort in the stomach, you can add some "material" to the noodles to balance nutrition: crushed vegetables, minced meat, eggs, all kinds of mushrooms, kelp and other algae, tofu, etc., are good choices.
Steamed buns are similar to bread, and during the fermentation process, some starch can be decomposed into smaller molecules of sugar, and the content of components such as phytic acid that is not conducive to digestion can be reduced.
High temperature roasting can further make starch gelatinization, digestive enzymes in the human body are more likely to hydrolyze this gelatinized starch molecules, from this point of view is more friendly to the stomach.
However, whether it is steamed bread or bread, it is a staple food after all, and only eating them has the same effect as noodles and porridge.
In addition, a lot of bread, in the process of adding a lot of oil, salt, sugar, in fact, it is not healthy.
Inside soda biscuits, often contain sodium bicarbonate. This alkaline ingredient can neutralize too much stomach acid to a certain extent, making the stomach a little more comfortable.
But similar to white porridge and noodles, the nutrition of soda biscuits is relatively single, plus many soda biscuits contain a lot of added oil, salt, and even some contain added sugar, eating more is not conducive to health.
Therefore, eating soda biscuits to "nourish the stomach" will do more harm than good, and it is best to eat less.
Foods that are not easy to digest such as big fish and meat may increase the burden on the stomach, and if you only eat vegetarian food for a short time, you can really reduce the burden on the stomach.
However, if you eat vegetarian food for a long time, the average person is prone to uneven mixing, resulting in malnutrition, such as insufficient intake of high-quality protein, iron, zinc and vitamin B12, which is not good for stomach health.
summary
These foods are indeed easy to digest, but "easy to digest" ≠ "good for the stomach".
Whether it is acute gastritis or chronic gastritis, or other stomach diseases such as gastric ulcers, the gastric mucosa is damaged more or less severely during the disease [1].
(Source: soogif)
In order to minimize further damage, during special periods such as seizures and remission periods, eating soft, easily digestible white rice porridge, noodles, etc. is indeed "just needed".
However, as long as a special period has passed, it is necessary to gradually supplement comprehensive nutrition, enhance the defense of the gastric mucosa and the immunity of the body, which is the root of long-term stomach health.
The stomach is an organ that is "used in and out", and eating soft, semi-liquid, and liquid food for a long time will weaken its ability to digest and process food.
If you want to protect your stomach every day, there are 6 magic weapons[3]:
1. Eat less and eat more meals, eat regularly, and do not overeat.
2. Chew carefully and swallow slowly, and the meal time of each meal is preferably more than 15 minutes.
3. Eat all kinds of food.
In general, except for some special circumstances, such as: acute onset of stomach disease, stomach disease symptoms have not completely improved, or there are food allergies, food intolerances, need special conditioning.
Healthy people who want a healthy stomach need to be nutritionally adequate, and they have to eat grains, vegetables, fruits, meat, milk, nuts and legumes. The Dietary Guidelines for Chinese Residents recommend no less than 12 types of food per day and no less than 25 kinds per week.
4. Foods that are easy to flatulence, eat gradually.
For foods that are prone to flatulence, you can eat them gradually from less to more, and do not eat too much at once.
For example, sweet potatoes, purple potatoes, buckwheat, beans and other grains; broccoli, cabbage flowers, edamame, bitter melon and other vegetables; almonds and other nuts.
5. Hard food to do soft to eat, sticky food to eat less.
For example, to make mixed grain rice, mixed grain porridge, and miscellaneous bean porridge, you can soak the grains and beans with a harder texture in advance and cook them with an electric pressure cooker.
Sticky bean buns, rice dumplings, which are not easy to digest, should also eat less.
6. Drink less strong coffee, wine, sugary drinks, gas-producing drinks (such as cola), strong tea, etc. Don't eat spicy and irritating foods too much.
Special Author: Zheng Feifei
Registered Dietitian
Review expert: Zuo Xiaoxia
Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
Gu Jingfan,Du Shouyue,Guo Changjiang. Modern Clinical Nutrition, Second Edition[M].Beijing:Science Press,2009. 477-481.
Chinese Medical Association Gastroenterology Branch. Consensus Opinions on Chronic Gastritis in China (2017, Shanghai)[J].Chinese Journal of Digestion,2017,37(11):721-738.
Editors: Zhao Yanan, Emgrand, Zhang Liang | Design: Cold spring seedlings
Typesetting: Han Ningning | Proofreader: Wu Yihe
Operations: Li Yongmin | Coordinator: Wu Wei