There is a reason why you are fat! Can you adjust the "eating order" to improve stomach bulge, flatulence and potbelly caused by fast eating?
Are you also busy with work, buying a lunch box or bread to eat at lunch time, and worrying about not being able to finish your work in the afternoon, forcing yourself to finish a meal within 10 minutes? Insufficient rest time leads to ravenous eating, which is very common in catering services and shift industries. In addition to causing gastroesophageal reflux, it may also lead to obesity and stomach protrusion, which is “like being pregnant for six months!” What can be done to improve it?
It may be difficult to maintain a healthy body if you eat three meals in seconds
Dr. Wu Wenjie, director of the Department of Hepatobiliary and Gastroenterology at Yuansheng Hospital, said in an interview that gorging on food has many effects on the body, which can be summarized into three major aspects: “flatulence, stomach bulging, violent belching”, “esophageal reflux and heartburn”, and “weight gain and belly fat”. , and it is indeed one of the reasons why some figures “walk the clock”.
Dr. Wu Wenjie explained that the “satiety center” of the brain that controls appetite takes about 20 minutes from eating to receiving stimulation. Therefore, people who usually eat too fast often do not have time to receive the “full” signal in the brain. The message is that if you are always hungry, you will eat more and more without realizing it, and your weight will naturally increase.
Dr. Wu Wenjie suggests that you should chew your food carefully and swallow slowly during daily meals. It is best to prolong the time the food is in the mouth and chew the food about 30 times before swallowing. When the satiety center receives the message that you are full, it will prompt the body to start secreting hormones such as “leptin” and “cholecystokinin.” These hormones can help the body consume excess calories and suppress appetite. If you eat too quickly, the satiety center will not have time to respond immediately, and you will easily overeat without realizing it.
To avoid stomach bulge and violent belching, first master the order of eating.
In recent years, due to the influence of advertising, the relationship between “drinking coffee and eating sweets” and gastroesophageal reflux has become more widely known. However, gorging on food while eating may also cause gastroesophageal reflux. Dr. Wu Wenjie explained that eating too quickly can easily cause the stomach to expand rapidly and increase gastric pressure. Sitting for a long time after meals or taking a nap on your stomach will increase abdominal pressure and make gastroesophageal reflux more serious. At the same time, if these groups drink too much soup and water too quickly, esophageal reflux is also prone to occur, especially when they lie down to sleep.
Dr. Wu Wenjie suggests that to avoid gastroesophageal reflux, you can follow a simple principle when eating: “Eat slow-digesting foods first, and fast-digesting foods last.” Sort the food in front of you into categories and eat them in the order of “protein → vegetables → fruits”. Because fat and protein foods can promote the increase in leptin concentration, the satiety center that reduces appetite can function after three meals and maintain a sense of satiety between meals.
Dr. Wu Wenjie explained that according to research, eating protein first will cause blood sugar to rise more slowly. Next, you can eat vegetables. Many people ask if vegetables and meat can be mixed together? In principle, it is possible, but you must put the meal at the end. As long as you master the order of meals, you can indeed reduce blood sugar fluctuations and weight gain.
In order to lose weight, some people only eat fruits and vegetables when eating. Dr. Wu Wenjie reminds that if you only eat vegetables and fruits, the concentration of leptin will be difficult to increase, which will cause the eating center that causes appetite to continuously send messages between meals, and the body will You will always want to “keep eating” because you “don’t feel full”.
Can taking probiotics after meals help resolve indigestion?
Modern people are under work pressure and sometimes have to eat quickly and accurately due to force majeure factors. They often suffer from indigestion problems. Some people choose to take more probiotics after meals. Dr. Wu Wenjie pointed out that indigestion is mostly caused by food fermenting and producing gas after being left in the stomach for too long, and supplementing with probiotics cannot produce immediate results. It usually takes more than a week to slowly improve the problem of abdominal bloating.
Dr. Wu Wenjie explained that if the probiotics you choose are combined with vegetable and fruit digestive enzymes, taking them after meals may indeed help digestion and improve flatulence. In addition, it is recommended to consume enough fruits and vegetables on weekdays and to move around moderately after meals, which are all helpful in reducing digestive problems.
When eating, the emperor eats too fast and his stomach will become enlarged.
Office workers work hard day and night, and sometimes it is difficult to take care of three meals a day. However, it is recommended that no matter how busy you are, you should try to learn to chew slowly. As the saying goes, “Eating is as big as the emperor.” When dining, you might as well slow down and enjoy the taste of food carefully. After all, eating during lunch break is not a competition for big eaters, and eating too fast can do more harm than good to your gastrointestinal health.
In addition, the order of eating can also be based on the doctor’s recommendations. Eat “slowly digested” foods first, learn to classify foods, and start eating proteins and fats first. This will help increase leptin concentration and prevent it from being blocked by the brain. Guided by the hunger that is constantly released in the body, it invisibly turns into a “big food monster” that is full all day long. Learn these concepts and believe that “stomach protrusion”, “reflux”, and “big belly” will one day go away from you!
