The stomach is an important organ of the human body, and nourishing the stomach is also a topic of concern for many people, and there are many "good methods" to nourish the stomach on the Internet. For example, "drinking white porridge and millet porridge can nourish the stomach", "drinking milk can protect the gastric mucosa", "supplementing the shape with form, eating pork belly can nourish the stomach"...... So, are all these claims true?
April 9 is the International Stomach Care Day, let's analyze the widely circulated stomach "recipes" one by one, and share scientific stomach care methods.
1. Drink some porridge often to nourish the stomach?
Myth: Bad stomach? Drink more porridge to nourish!
Analysis: You may often hear similar kind reminders that drinking porridge to nourish the stomach is also highly trusted.
Porridge, usually made from grains as the main raw material, is typically characterized by a soft texture that is easy to digest and absorb. As a traditional eating habit, for some special groups, drinking porridge in some cases can indeed play a certain role in nourishing the stomach.
For example, for people with an upset stomach or a weakened digestive system, drinking porridge in moderation can indeed reduce the digestive burden on the stomach because the porridge is soft and easy to digest.
However, drinking porridge for a long time can weaken digestion. On the one hand, eating "soft" foods for a long time may cause the stomach to become "lazy", and the stomach function is not fully exercised, and there may be a decline in digestive function. On the other hand, often drinking porridge, especially white porridge, is relatively simple in nutrition, almost only provides carbohydrates, and lacks high-quality protein, vitamins, minerals and other nutrients needed by the human body, which can easily lead to nutritional deficiencies, and the consequences will be more serious for people with poor gastrointestinal function and stomach diseases. In addition, the glycemic index of porridge is generally high, which is not suitable for people with unstable blood sugar control and diabetic patients.
2. Can drinking more milk protect the gastric mucosa?
Myth: The fats and proteins contained in milk can form a protective layer on the surface of the gastric mucosa, which can help relieve the irritation of gastric acid on the stomach wall. In some people with stomach problems, drinking a glass of warm milk often feels relieved when they have symptoms of stomach soreness.
Analysis: The truth may be disappointing, milk does not form a sustainable and effective protective film in the stomach. Because the protein and fat in milk will be broken down by stomach acid, digestive enzymes, etc. Because of this, the effect of milk on people with excessive gastric acid secretion is not consistent. For example, some studies have found that drinking milk relieves heartburn caused by gastroesophageal reflux disease (GERD), while others have found that it worsens.
Also, for people who are lactose intolerant and allergic to cow's milk proteins, milk may also worsen stomach upset. Therefore, the effect of drinking milk on the stomach varies greatly from person to person, and it is recommended that you do not blindly follow the trend of drinking milk to nourish the stomach. If you don't feel comfortable drinking it, don't drink it.
3. Soda crackers can completely neutralize stomach acid and therefore nourish the stomach?
Myth: Soda biscuits contain alkaline substances, which can neutralize stomach acid and have a protective effect on the stomach.
Analysis: The sodium bicarbonate in soda crackers can indeed react with stomach acid, which is a very common acid-base neutralization reaction.
However, the sodium bicarbonate content in soda biscuits is not high, and considering the total amount of biscuits that everyone can produce at a time, it is completely wishful thinking to "completely" neutralize the stomach acid. Moreover, if the stomach acid is completely neutralized, it will also be harmful to health, after all, our body still needs stomach acid to digest so much food that we usually eat.
As a result, soda crackers can be used as an occasional snack option, but they can't be relied upon to nourish the stomach.
4. If you have stomach problems, is it most effective to eat small and frequent meals?
Myth: If you have a bad stomach, eat small meals and eat more often, which can reduce the burden on the gastrointestinal tract and play an auxiliary role in the treatment of indigestion.
Analysis: For children, the elderly and other people with weak gastrointestinal function, eating less and more meals can reduce the burden on the stomach each time you eat, reduce the pressure of a single work of the stomach to a certain extent, and do have certain benefits for the stomach.
Recent retrospective studies suggest that small, frequent meals (SFMs) may be an appropriate dietary recommendation for patients with abnormal gastric function, gastric problems, hyperacidity, etc. Unfortunately, evidence is very limited, and eating smaller, more frequent meals may also pose potential health risks, such as weight gain, decreased nutritional quality, and sleep disturbance. So, eating smaller, more frequent meals can be an option to consider, but not necessarily useful, and there are other things to be aware of.
5. Can a light diet, eat more vegetarian food, and eat less meat to nourish the stomach?
Myth: People with a bad stomach can eat lightly, eat less meat and eat more vegetarian food, so as to reduce the burden on the stomach.
Analysis: Many vegetarian diets, such as fruits and vegetables, are usually rich in vitamin C, potassium, and dietary fiber, which are indeed beneficial for stomach and digestive health. And a light diet, especially avoiding foods high in sugar and salt, is important for gut health, as foods high in sugar and salt may adversely affect gastrointestinal health, including an increased risk of gastrointestinal cancer.
However, this does not mean that eating less or even no meat is necessarily better. In fact, moderate protein intake is also important for maintaining gastrointestinal health, especially high-quality protein sources such as fish and poultry.
In general, a light diet, moderate salt and oil reduction, and eating more fruits, vegetables and whole grains are indeed beneficial to gastrointestinal health, but this does not mean that you must eat less meat, or even no meat.
6. Can eating raw peanuts nourish the stomach?
Myth: Peanuts are rich in protein and fat, which can effectively protect the gastric mucosa.
Analysis: Nuts belong to a more nutritious category of foods, they do contain healthy fats, especially polyunsaturated fatty acids, and are also rich in vitamins, minerals and dietary fiber and bioactive phytochemicals, including polyphenols.
Peanuts are indeed rich in protein and fat, which can effectively protect the gastric mucosa after eating them in the morning. Studies have found that peanuts as a late-night snack can enrich butyric acid-producing bacteria, and compared with low-fat and high-carbohydrate snacks, it has a positive effect on improving memory and coping with stress. This suggests that peanuts may have gastrointestinal health benefits, but the current research results are still very preliminary and not enough to be used as a basis for eating raw peanuts to nourish the stomach.
Moreover, the effect of nuts on the gastrointestinal tract is related to the size of the particles after chewing. Raw peanuts are usually hard, and some people with poor gastrointestinal function can exacerbate the digestive burden.
It should be reminded that some people may be allergic to peanuts, and eating peanuts can aggravate the discomfort caused by allergies in the gastrointestinal tract.
7. Complement form with form, eat pork belly to nourish the stomach?
Myth: There is a folk saying that "form complements form", so eating pork belly can also nourish the stomach.
Analysis: As a pork food, pork belly contains high-quality protein and high fat, which is very fragrant and delicious, but there is no sufficient scientific basis for its special stomach-nourishing effect. Therefore, it is okay to eat pork belly in moderation, but you should not expect too much from its stomach-nourishing effects.
8. Can eating poorly cooked food nourish the stomach?
Myth: Eating poorly cooked food can reduce the digestive burden on the stomach and can effectively nourish the stomach.
Analysis: This statement is similar to drinking porridge to nourish the stomach. Cooked food is indeed easier to digest and absorb, and for people with an upset stomach, it can reduce the burden of digestion. However, eating only overcooked food for a long time will make our stomach gradually develop "inert", and if the digestive ability is not exercised, it may lead to a decline in the function of the digestive system, which is not conducive to the health of the gastrointestinal tract. Therefore, it is better to maintain a diversified diet, eat different types of food, eat foods of different hardness, and properly exercise our digestive ability in order to maintain our stomach health for a longer time.
What should I do to nourish my stomach scientifically?
The stomach is an important organ in our body's digestive system, responsible for the storage, digestion, and absorption of food. "Nourishing the stomach" is not only about the health of the stomach itself, but also about keeping the entire digestive process smooth and efficient. Therefore, "stomach nourishment" should focus on the health and function of the entire digestive system. If you want to "nourish your stomach", you can start from the following aspects:
1
Regular physical examinations, and timely treatment according to the doctor's instructions when diseases are found
Have regular stomach health check-ups to detect and treat stomach problems in a timely manner. If you find that you have stomach diseases, you should first see a doctor, and follow the doctor's instructions for treatment, use drugs rationally, and don't be superstitious about the "stomach" home remedies on the Internet.
There are many causes of stomach discomfort, which are very complex, and there are many possible diseases, such as gastroesophageal reflux (GERD), gastritis, gastric ulcer, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, etc., and some people may also have multiple problems at the same time, which need to be treated and treated in a targeted manner.
2
Eat regularly
Try to eat regularly and quantitatively every day, at least at about the same time, and eat the same amount at each meal, don't be full or hungry, and avoid overstarvation and overeating.
3
Follow the basic guidelines of a balanced diet with a variety of foods
Gastrointestinal health is closely related to our overall dietary nutrition, should be arranged according to the dietary pagoda recommendations of the daily diet, a basic criterion is to eat a variety of foods, to ensure balanced nutrition, to eat 12 foods a day, eat 25 foods a week, and consume a variety of nutrients, including protein, fat, carbohydrates, vitamins and minerals. Eat more fresh vegetables and fruits, whole grains, and ensure the intake of high-quality protein, such as lean meat, fish, shrimp and aquatic products.
4
Drink plenty of fluids
Adequate water is needed for digestion and metabolism in the stomach, so drink enough water every day to maintain the body's water balance. If your gastrointestinal tract is more sensitive, for example, drinking ice will cause stomach upset, diarrhea, or too hot and uncomfortable, then try to avoid drinking excessively cold or overheated beverages to avoid irritating the stomach.
5
Pay attention to food hygiene
Unhygienic food can carry pathogenic bacteria that can cause food poisoning and gastrointestinal problems such as vomiting and diarrhoea. Therefore, it is necessary to pay attention to avoid eating rotten and spoiled food and pay attention to the cleanliness of food. Wash your hands before eating and after using the toilet, and keep your utensils clean and hygienic.
6
Stick to your exercise routine
Maintain a moderate amount of exercise to promote gastrointestinal motility and help digestion. Avoid strenuous exercise and exercise immediately after meals to avoid affecting stomach health.
7
Quit smoking and limit alcohol
Smoking and drinking alcohol can cause irritation to the stomach and increase the burden on the stomach. Quitting smoking and limiting alcohol intake is good for stomach health.
In short, scientific stomach nourishment needs to start from many aspects of daily life and develop good eating and living habits. At the same time, you should pay attention to your physical condition and seek medical attention in time if you find problems.