The "May Day" holiday is coming, and people are planning their travel itineraries, looking forward to relaxing and enjoying a good time during the journey. However, while traveling, our stomach health is easily threatened due to factors such as environmental changes, irregular diets, etc. Therefore, fighting the "stomach war" has become an important part of our journey that cannot be ignored. Below, Liu Xiaochuan, director of the Department of Gastroenterology and Infectious Diseases of the Emergency General Hospital, and chief physician, will provide practical stomach protection suggestions from three aspects: how to choose a diet during travel, how to pay attention to food hygiene during travel, and how to adjust your diet in case of gastrointestinal diseases, so as to help you spend a healthy and happy holiday.
How to choose food and drink during travel?
There are four key points to remember
1. Respect regional characteristics and use this to complete a reasonable match
During the trip, the local specialties are undoubtedly a highlight, and tasting the local food is also one of the important experiences of the trip. However, different regions have different eating habits and ingredient choices, and some foods may not be suitable for our stomachs.
First of all, we can understand the food culture and characteristics of the destination in advance, choose those foods that are both representative and suitable for our tastes, and then make up for the missing nutritional parts according to the characteristics of the food. For example, in Sichuan, spicy hot pot is a local specialty, but if you're feeling spicy, opt for a slightly spicy or clear soup flavor with some light vegetables and snacks to balance the taste.
Secondly, when choosing food, we should pay attention to nutritional balance. Try to choose foods rich in protein, vitamins and minerals, such as lean meats, fish, eggs, and don't forget to supplement vegetables and fruits when traveling.
In addition, we can also choose food according to the season and climate. In the hot summer, you can choose some cool and relieving food, such as mung bean soup, cold noodles, etc., and in the cold winter, you can choose some warm and nourishing food, such as stewed soup, hot pot, etc.
2. Avoid excessively greasy and irritating foods, and pay attention to the pairing of vegetables when ordering
Greasy and irritating foods can easily burden the stomach, leading to indigestion, stomach pain, and other problems. Therefore, when traveling, we should try to avoid excessive intake of fried, barbecued, spicy and other irritating foods.
First of all, we can choose light foods such as those made by steaming, boiling, stewing, and other cooking methods. Not only are these foods light in taste, but they also retain the original flavor of the ingredients, making them easier to digest and absorb.
Secondly, we should control the intake of greasy and spicy foods in moderation. It can be paired with some light vegetables, fruits, or yogurt to neutralize the taste and reduce stomach irritation.
3. Drink less alcohol and sugary drinks, and choose plain water, weak tea, etc
In addition, we should also take care to avoid excessive alcohol consumption and sugary beverage intake. Both alcohol and sugar can stimulate gastric acid secretion, increase the burden on the stomach, and even cause gastrointestinal diseases.
Therefore, when traveling, we should try to choose healthy drinks such as plain water, weak tea or fruit juice.
4. Remember not to overeat during the trip and try not to eat two hours before bedtime
When traveling, we tend to ignore the regularity of our diet because of excitement, busyness, etc. However, overeating not only increases the burden on the stomach, but can also lead to gastrointestinal disorders. Therefore, we should try to maintain a regular diet, eat on time, and avoid being overly hungry or overly full.
First of all, we need to arrange the time of three meals reasonably, and try to maintain a fixed eating time and frequency. Breakfast is the most important meal of the day, so we need to make sure we eat enough nutrients and energy, and we should keep lunch and dinner in moderation and avoid excessive calorie intake.
Secondly, while traveling, we should pay attention to the amount of food we eat. Don't overeat because of the temptation of good food, and don't neglect to eat because you're busy. You can choose to eat small amounts of food several times to allow your stomach to gradually adjust to the new eating environment.
In addition, we should also avoid eating large amounts before bedtime. Eating before bed can easily lead to problems such as indigestion and insomnia, which can affect the travel experience and physical health. Therefore, we should try to avoid eating within one to two hours before bedtime to allow the stomach to rest and recover sufficiently.
How to pay attention to food hygiene during travel?
Pay attention to three details of the restaurant
1. Choose a restaurant with good hygiene conditions and try not to eat street stalls
When traveling, we should first pay attention to the hygiene of the dining place. Choosing a restaurant with good hygiene conditions and a good reputation is an important step to ensure food safety. The hygiene status of the restaurant can be judged by the following aspects:
First, look at the restaurant's sanitation permit. Formal restaurants will have the appropriate hygiene permit and will be hung in a conspicuous position. By looking at the validity period of the license and the issuing authority, we can make a preliminary judgment on the level of hygiene management in the restaurant.
Secondly, observe the environmental hygiene of the restaurant. After entering the restaurant, we should pay attention to whether the overall environment of the restaurant is clean and tidy, and whether the tables, chairs, and floors are free of stains and debris. At the same time, it is also important to pay attention to the ventilation of the restaurant to ensure that the air is well circulated to avoid the growth of bacteria.
In addition, we can also refer to the reviews and testimonials of other tourists.
Avoiding casual eating at street stalls is also an important measure to ensure food safety. Street stalls often have problems such as poor hygiene and unknown sources of ingredients, which can easily cause stomach diseases. Therefore, when traveling, we should try to avoid eating at street stalls and choose regular restaurants to eat.
2. Pay attention to the disinfection of tableware, and it is recommended to bring your own tableware
The hygiene of the tableware is directly related to the safety of our diet. When choosing a restaurant, we need to pay attention to the disinfection of the dishes. Some restaurants offer disposable cutlery, which is relatively more hygienic. But if there is no disposable tableware to choose from, we can observe whether the restaurant has strict disinfection of the tableware. For example, whether the tableware is placed in the sterilization cabinet, whether there is a clear disinfection mark, etc.
If possible, we can also bring our own utensils. Bringing your own tableware can not only avoid the possible hygiene problems of restaurant tableware, but also reflect the concept of environmental protection and reduce the use of disposable tableware.
In addition, we can also use boiling water or alcohol swabs to disinfect the dishes twice. Before eating, rinsing the tableware with boiling water or wiping the surface of the tableware with an alcohol swab can effectively remove bacteria and viruses and improve the hygiene level of the tableware.
3. Pay attention to the freshness of food, especially seafood
When ordering, we should pay attention to the freshness of the food. Fresh ingredients not only taste better, but also have higher nutritional value. We can judge the freshness of food from the following aspects:
First, observe the color and smell of the ingredients. Fresh ingredients are usually brightly colored and have a normal smell. If the ingredients are discolored, moldy, or smelly, they are likely to be fresh and should be avoided.
Second, pay attention to how the ingredients are preserved. Some ingredients need to be refrigerated or frozen, and the freshness of these ingredients can be compromised if the restaurant does not provide the appropriate storage facilities, or if the ingredients are directly exposed to the air.
In addition, we should pay special attention to perishable foods such as seafood. The freshness of seafood is essential for taste and health. When ordering, you can ask the waiter where the seafood comes from and when it was harvested to ensure the freshness of the ingredients. At the same time, make sure the seafood is cooked thoroughly to avoid the risk of food poisoning.
How can I adjust my diet if I have a gastrointestinal disorder?
Four tips to help you recover faster
If you have symptoms of gastrointestinal illness during your trip, you should seek medical attention immediately and follow your doctor's instructions and recommendations. Depending on the condition, your doctor will recommend a treatment plan and diet, which may include medications, rest and special dietary modifications. We must strictly follow the doctor's instructions, take our medications on time, and adjust our diet to promote a speedy recovery of our body.
1. It is recommended to pair porridge and steamed eggs with vegetables, which are easy to digest and friendly to the stomach
During gastrointestinal diseases, the function of the digestive system is affected, so we need to choose light, easy-to-digest foods to reduce the burden on the stomach. These foods should be low in fat, low in irritation, and easily absorbed by the body.
For example, we can choose porridge, noodles, steamed eggs, etc., as staple foods, which are not only easy to digest but also provide the energy that the body needs. At the same time, it can be paired with some light vegetables, such as broccoli, carrots, etc., to provide vitamins and minerals. In addition, moderate amounts of lean meat and fish are also good options, as they are rich in high-quality protein and help repair damaged gastrointestinal tissues.
2. Avoid irritating foods, drink less coffee, tea, alcohol, etc
During gastrointestinal diseases, we should avoid greasy, spicy, raw and cold and other irritating foods. These foods may irritate the stomach lining and worsen inflammation, leading to worsening of the disease.
Therefore, we should stay away from fried foods, chili peppers, cold drinks, etc., and try to minimize the intake of stimulating drinks such as coffee, tea, and alcohol. At the same time, we should also avoid consuming too much sugar and salt, so as not to increase the burden on the body.
3. During illness, eat small and frequent meals to avoid excessive hunger or overeating
During gastrointestinal disorders, our digestive function may be affected, so we should adopt a small, frequent meal diet to avoid stomach upset caused by eating too much food at one time. The amount of food at each meal should be moderate and avoid excessive hunger or overeating.
At the same time, we should pay attention to chewing slowly and chewing food fully to reduce the digestive burden on the stomach. Also, avoid lying down immediately after meals or doing strenuous exercise so as not to affect digestion.
4. Pay attention to replenishing water, warm boiled water, light salt water, etc. are recommended
Diarrhoea is one of the common symptoms of gastrointestinal disorders and can easily lead to dehydration. Therefore, during the disease, we should pay special attention to hydration to maintain the normal metabolism and physiological functions of the body.
In addition to drinking warm water, we can also drink light salt water or sports drinks in moderation to replenish the electrolytes lost by the body. Beverages containing caffeine or alcohol may worsen dehydration symptoms.
In addition, we can also consume some water-rich fruits and vegetables in moderation, such as watermelon, grapes, cucumbers, etc., to replenish the water and nutrients that the body needs. Text: Mo Peng (Emergency General Hospital)
Source: Beijing Youth Daily
