People take food as the day, eating is what people do every day, how to maintain health after meals, is a topic that many people pay attention to. There are many related health advice on the Internet, some say "you can't exercise after meals, otherwise you will have a sagging stomach", some say "drink a cup of tea after a meal, refresh your mind and help digestion"... These health tips are innumerable, making it difficult to distinguish between true and false.
Recently, some people even proposed that "Ge You lie down" after meals is the correct posture for health care after meals. This little trick comes from the short video APP Vibrato, the related video said that after the meal do not stand or sit, but should lie down, because the blood after the meal is concentrated in the stomach, the brain blood supply is insufficient, only lying flat can alleviate the discomfort caused by ischemia.
So, is this really the case? Are other post-meal health tips that are rumored on the Internet reliable? What is the correct posture for post-meal health? In response to the above problems, the science and technology daily reporter interviewed a number of industry insiders.
Can lying flat after a meal relieve cerebral insufficiency? Truth: Lying down immediately is not good for digestion
"It is not advisable to 'Lie Down' after a meal." Yang Ruyi, chief physician of the Department of Traditional Chinese Medicine of the Affiliated Hospital of Qinghai University, explained to the Science and Technology Daily reporter after watching the relevant video that after people have just eaten, the stomach is full of food, and the digestive function is in a state of exercise, at this time lying flat will affect gastrointestinal peristalsis, which is not conducive to food digestion and absorption.
In addition, Yang Ruyi suggested that if you fall asleep immediately after meals, in the sleep state, the body's metabolic rate will gradually decrease, and it is easy to convert the calories in food into fat, thus making people fat.
Can exercise cause stomach sagging after meals? Truth: Proper exercise can promote gastrointestinal motility
"From a normal physiological point of view, eating is not directly related to exercise, and you can exercise after a meal." Yang Ruyi explained, but it should be noted that if after a full meal or full eating, immediately after vigorous exercise, there may be the following risks: First, due to the excessive filling of the human gastrointestinal tract after eating, resulting in the gastrointestinal tract in the abdominal cavity "activity space" becomes smaller, if the vigorous activity at this time, it is easy to cause the relevant organs to twist and deform in the abdominal cavity, resulting in mesenteric blood supply disorders, easy to cause intestinal necrosis, such a situation is common in children; second, after eating or full, if vigorous exercise, May cause increased pressure in the abdominal cavity, lead to vomiting, and even cause certain gastroesophageal reflux diseases.
Yang Ruyi suggested that after a full meal, you can appropriately move, such as walking, which can not only promote gastrointestinal peristalsis, but also reduce the symptoms of gastroesophageal reflux.
However, while you can exercise appropriately after meals, don't start right away.
"Don't rush to take a walk after a meal." Mao Wei, chief TCM physician of the Department of Rehabilitation Medicine of Chengdu Hospital of Integrated Traditional Chinese and Western Medicine, said that after meals, the human stomach is filled with food, and immediately upright activities will increase stomach vibration and increase stomach burden. Especially in patients with chronic active gastritis, peptic ulcer and other diseases, if they are active immediately after meals, the condition may be aggravated.
Drinking tea after a meal to refresh the mind and scrape the oil? Truth: Tea will inhibit the stomach, intestinal secretion on the "after-meal tea refreshing scraping oil" this statement, Mao Wei said that some people think that drinking a cup of strong tea after meals, can help eliminate oil, reduce greasy feeling, help consume food, lose weight, but in fact, drink tea immediately after meals, not only can not consume food, scrape oil, but also inhibit the stomach, intestinal secretion, affect the body's digestion and absorption of food, easy to lead to constipation.
Mao Wei explained that tea is rich in tannic acid, which will affect protein absorption and hinder the effective intake of nutrients by the human body; theophylline will also inhibit the absorption of iron in the small intestine, especially for some patients with severe iron deficiency anemia, it is not possible to drink tea in excess or drink strong tea.
In addition, there are many people who are particularly concerned about the question of whether they can drink water immediately after meals. In this regard, Yang Ruyi admitted that drinking water immediately after meals will drop
Low content of enzymes in the human body, and drinking water will accelerate the speed of food leaving the stomach, so that hunger again appears, is not conducive to weight loss.
"In addition, drinking a lot of water after meals will also dilute gastric juice, which is not conducive to food digestion." Yang Ruyi suggested that after a meal, the time to drink water and the time to eat, it is best to be about half an hour apart, and at the same time, you also need to pay attention to the appropriate amount of water to avoid aggravating the burden on the gastrointestinal tract.
Drink yogurt immediately after a meal to help digestion? Truth: Two hours is the best time to drink
Drinking water and tea after meals can not help digestion, so is it feasible to drink yogurt?
"Drinking yogurt after meals cannot achieve the purpose of helping digestion." Do not drink yogurt immediately after meals, it is more appropriate to drink two hours after meals. Yang Ruyi said that only when the pH of the human gastric juice is high, can the lactic acid bacteria contained in the yogurt be fully grown, which is conducive to good health. About two hours after the meal, the gastric juice in the human body has been diluted, and the pH value will rise to 3 to 5, at this time it is best to drink yogurt.
"Although yogurt should not be consumed immediately after meals, it is a very nutritious food. Yogurt is rich in protein, amino acids and trace elements, and contains a lot of B vitamins. Yang Ruyi added.
However, Yang Ruyi said that for people who lose weight, drinking yogurt also needs to control the amount.
According to the data, the calories of 100 grams of yogurt are 72 kcal, and even nonfat yogurt calories are not low. For overweight people, it is advisable to supplement yogurt after eating breakfast or lunch, and the amount of staple food should be appropriately reduced.
"Yogurt itself contains a certain number of calories, drinking yogurt after meals, is equivalent to additional intake of these calories, every day, fat may quietly 'upper body'." Yang Ruyi reminded.
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There are these contraindications for postprandial health
Yang Ruyi introduced that drinking tea immediately after meals, drinking tea at this time will hinder the body's absorption of protein and iron; avoid drinking cold drinks immediately, drinking cold drinks at this time will cause abdominal pain and diarrhea; avoid smoking immediately, at this time the toxic substances in the smoke will be easier than usual to enter the human body; avoid bathing, swimming, bathing, swimming at this time will weaken the digestive ability; avoid sleeping immediately, and falling asleep immediately can easily lead to food that cannot be fully digested.
So, what do we have to do to really aid digestion?
Yang Ruyi said that after the autumn cool, the temperature difference between day and night is large, people should pay special attention to the warmth of the stomach, add clothes at the right time, and cover the quilt when sleeping at night to prevent the abdomen from catching a cold and causing stomach pain. In terms of diet, it should be warm, soft, light, vegetarian, fresh as appropriate, so that regular quantitative, less food and more meals, so that the stomach often has food and stomach acid neutralization; but also pay attention to avoiding the mouth, do not eat cold, too hot, too hard, too spicy food, more avoid overeating; in terms of taking medicines should pay attention to the method of taking, it is best to take after meals, in order to prevent irritation of the gastric mucosa and lead to worsening of the disease. At the same time, it is necessary to pay attention to mental hygiene, maintain mental happiness and emotional stability, and avoid the occurrence of bad emotions such as tension, anxiety, and irritation. In addition, in terms of exercise, gastrointestinal patients should combine their physical conditions, moderately strengthen exercise, improve the body's ability to resist diseases, reduce the recurrence of diseases, and promote physical and mental health.
"Everyone should develop the habit of eating regularly and quantitatively, do not eat too many foods with high starch content, chew slowly when eating, and relax in the mood, take a little rest after meals and then start working, but do not lie down immediately." Yang Ruyi suggested that a small number of meals can avoid stomach swelling or excessive stomach acid, and excessive stomach acid may cause gastric juice to flow backwards to the esophagus and stimulate the mucosa of the esophagus.
In addition, many people like to eat fruit and drink soup after meals, in fact, the order is reversed, these things are best eaten before meals.
Eating fruit after a meal, the fruit will be blocked in the stomach by the food eaten first, causing people to have symptoms such as flatulence and constipation, which will have adverse effects on digestive function. If you raise the time to eat fruit before meals, it is beneficial to the immune system, and eating fruit after meals does not have this health effect.
Many people are accustomed to eating a full meal and then drinking soup, and drinking soup before meals can add some "lubricant" to the mouth, esophagus, stomach, intestines and other foods to reduce the stimulation of hard food on the mucous membranes of the digestive tract. (Reporter Zhang Yun)
Source: Science and Technology Daily