This is an automatically translated article.
Proper nutrition is not only eating enough nutrient-rich foods, but also stimulating the body to create appropriate endocrine responses when eating. All of this can be accomplished just by chewing your food thoroughly!
1. Chewing is the first step of digestion
When thinking about what makes up the human digestive system, many people only refer to the stomach and intestines. However, the real starting point for the entire digestive process is the mouth.
The body's digestive process is summarized as follows:
Chewing is the first step in the digestion process, helping food to be broken down, tongue movement helps to mix them with beneficial enzymes in saliva , which then travels down your esophagus when you swallow. The esophagus pushes food to the stomach. The stomach will secrete digestive enzymes, and at the same time contract to mix with food to help continue to break down food to create energy. After food has been partially digested in the stomach, it moves to the small intestine where it will receive more enzymes to further break down. Nutrients from food are mainly absorbed in the small intestine. Some people have a habit of swallowing food before chewing it completely or even forgetting to chew it. Chewing food is seen as the first step in the digestive process, simple but brings many beneficial results for your health and well-being.
2. Benefits of Chewing Well
Here are seven benefits of chewing food well on your health according to Dr. Mercola:
More nutrients and energy from food are absorbed. Maintain a healthy weight The beneficial enzymes in saliva are secreted in greater amounts and are in contact with food for longer. Digestion is easier. Keep your teeth clean. Unhealthy bacteria are less likely to stay in the gut. Enjoy the full flavor of food to make it more appetizing. Many experts suggest that chewing more often at a slower rate can reduce your overall food intake. In one study, 30 healthy women consumed meals at varying rates. Women who ate slowly and chewed thoroughly consumed significantly less food but still felt fuller than fast eaters.
According to the latest research from the Institute of Food Technology, when participants chewed almonds for 25-40 times longer, it not only helped the body absorb better and faster, but also prevented hunger. longer. Further research conducted by Harbin Medical University, China found that participants used 11.9% fewer calories when they spent more time chewing, while they also lost weight, Lose fat and feel more energetic throughout the day.
When you do not chew food thoroughly, the rest of the digestive system will be disturbed. Your body may not be able to produce enough of the enzymes it needs to completely break down food. This can lead to digestive problems, including: Bloating, indigestion or diarrhea, heartburn, nausea, headaches, irritability..
Chew food 32 times
Doctors advise that you should chew your food an estimated 32 times before swallowing. 32 is an average number that applies to most chewings. However, the number of chewing times can be different to suit each person. You can reduce the number of chews to 10-15 times with soft foods and high in water or increase to 40 times for foods like steak. The ultimate purpose of chewing is to break down the texture of food, turning it into a puree before it reaches the stomach.
Các bác sĩ khuyên rằng bạn nên nhai thức ăn ước tính khoảng 32 lần trước khi nuốt
3. How to chew properly?
If you have found that you are not chewing your food well enough, you should change it. Chewing is a habit that goes into the subconscious, like other bad habits, you need time to change and reset.
Here is a chewing method to help maximize the absorption of nutrients from your meal:
Do not put too much food on the spoon because it can spill food. Once the food is in your mouth, close your lips and start chewing. Your tongue should move food from side to side and your jaw should rotate slightly. Chew slowly, counting to 32 with each bite of food. You may need more or less time depending on the type of food. When the food in your mouth is pureed, you can swallow it. You should only eat another piece when you have swallowed it completely. Some activities such as sitting upright and taking deep breaths, smelling food before eating; Taking space and focusing only on eating will help you eat slowly and chew more thoroughly.
4. Some other helpful eating tips
Do not drink water with meals, should only drink 30 minutes before or after meals. This makes digestion more efficient. Do not drink coffee immediately after a meal. Caffeine not only increases bowel movements, causing abdominal pain, but also causes heartburn symptoms. Avoid fruit and sweets after meals. These foods cause bloating and gas because they are digested quickly. Avoid strenuous exercise after meals. Exercise consumes a lot of energy, not providing enough energy for the process of digesting food. Eat raw vegetables, which contain higher amounts of enzymes and fiber. These are important substances for good digestion. Use probiotics. Probiotics are made up of healthy bacteria, which can help balance your gut flora. It's best to see your doctor to see which probiotics are best for your body.
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