When eating outside, you should be careful to choose food that is in your stomach! Chen Yueqing holds 2 strategies and 3 principles. It is important to chew slowly and slowly

Measures for external food

If you must eat outside, you should also choose as carefully as possible when eating foods that are in your stomach. Our personal principles of eating outside are as follows:

1. Balanced nutrition

Must have staple foods, vegetables, and protein. For the rice food, choose as much as possible five grains of rice. Choose green vegetables as much as possible. One of the best types is cruciferous vegetables, and then paired with some root-type vegetables. For the protein part, choose beans, tofu, fish and eggs as much as possible.

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Subsize, proportion and order of food

1.Subsize of food

I basically distribute it according to the Healthy Eating Plate designed by Harvard University, that is, 30% vegetables, 20% fruit, 25% staple foods (including all grains and roots) and 25% protein. However, I will take more plant-based proteins, and animal-based proteins only account for about 1015%.

2. The weight of breakfast, lunch and dinner

The principle I adhere to is: "Eat like a king in the morning, like a prince at noon, and like a beggar at night." Breakfast must be the most abundant and diverse meal for me, and a cup of energy soup or bean cucumber is a must. Lunch is very rich, and if I want to get meat, I will mostly pick it up at lunch. I will have a lighter dinner and less portions.

What should I do if I encounter dinner? I highly encourage everyone to pack up the food they can’t finish home because eating too much for dinner or big fish and meat is a big burden on the body. Moreover, according to the Environmental Protection Bureau, the total recycling volume of Taiwan's kitchens in 2021 is about 487,000 tons. If calculated based on 90 cm high and 155 kilograms of barrels, the annual kitchen can be divided into "5,544 Taipei 101 Buildings". What a terrible data! So I always pack at least half of the dishes in the dinner party, which is good for my health and our environment.

Although the portions of each meal are not the same, I will strive to have a balanced nutrition, that is, there are staple foods, protein and vegetables and fruits. Especially vegetables or five kinds, I will definitely eat them every meal. The bacterial ecology in our tracts has been changing, and it must be maintained regularly. By absorbing balanced and diverse nutrients through each meal, we can produce various good bacteria and create a good tract environment.

3. The order of eating

In order to aid digestion, the order of eating is also very important. My habit is to drink some soup slowly first to warm the warm soup water first. Next, eat lettuce (such as salad or pickles, mixed vegetables). At this time, there is no food in the stomach, which makes it easier to absorb the nutrients of lettuce. Then eat cooked vegetables. Then eat food, and finally eat fish and meat. However, elderly people or people with weaker digestive abilities can also eat protein foods first, then vegetables and food. Fruits are eaten between lunch and dinner. This is the best way to eat it for digestion (if you want to know more details about the above principles, please refer to my book "Eating Whole Food").

It is necessary to chew slowly and

Chew each bite of food for at least 30 seconds. In addition to using teeth to cut the food, the more you can reduce the burden on the stomach and kidneys, chewing it slowly can also stimulate saliva secretion. Saliva contains digestive enzymes, a variety of enzymes, vitamins and proteins that can decompose powder. The longer you chew, the more powder you can decompose. The more fully the enzymes, vitamins, proteins, etc. are mixed with food, the more it can promote the digestion and absorption of food. In addition, the special enzymes and immunoglobulins in saliva can also neutralize gastric acid, antibacterial and detoxify.

{twenty three} {twenty four} Many people think that the stomach can digest food no matter how it is, so why bother chewing it slowly? However, if the food is not chewed fully, the transformation effect of these saliva will not be generated. When the food passes through the digestive tract, it cannot be digested to a state where it can be completely transformed. Of course, the nutrients in it cannot be absorbed by the body. Some become waste and excreted from the body, and some even become toxins. This means that it cannot retain nutrients and excrete toxins, which will of course have a negative impact on the body.

In addition, as mentioned above, the amount of digestive enzymes and squeezing enzymes that can be produced by the human body is limited. Chewing slowly can save the consumption of digestive enzymes. The available amount of squeezing enzymes is relatively increased, and the body's squeezing ability will also improve.

I remember one year I went for a health check and all the data in the report were normal. However, the data of "lactic acid" was relatively low. I was a little surprised and asked the doctor to find out that it means that there is very little lactic acid in my body, which means that I have good licit ability. I think this should be closely related to my drinking of energy soup every day. On the one hand, it is because energy soup is already rich in enzymes. On the other hand, energy soup has already crushed the food first, and then chewed it in the mouth. It can be mixed with saliva soon, and of course it is easy to digest and absorb.

In addition to being conducive to digestion and absorption, chewing slowly can not only taste the food carefully, but also have many benefits, such as helping to reduce weight, control blood sugar, prevent diseases, nourish and beautify, but also promote blood circulation in the brain and activate brain strength. However, for busy modern people, chewing slowness is a lesson, and I am still learning it. When I occasionally feel stomach upset or discomfort, I know that my body is reminding me that I forgot to chew it slowly.

How we treat our bodies will be reflected long ago. As long as you are careful and cultivate some good dietary habits, you can nourish yourself without any effort. What else is more cost-effective than this?

(This article is excerpted from Tianxia Culture and published by Chen Yueqing, "Time and Time and Time")