Nine foods that aid in digestion
Who has never felt this malaise after eating too much or suffering from the pains of a wrong choice on the menu? Many people have digestion problems, such as heartburn and constipation, which are among the most popular discomforts. However, the solution to these problems may be in the diet itself, with the ingestion of foods that have digestive properties. The gastroenterologist Irineu Pantoja, from São Paulo, explains that if the problems persist, the ideal is to seek a doctor, who can give a more specific orientation. Fibers
Fibers have an important role in digestion because they prolong the time the food stays in the digestive tract. Both insoluble (cereals and bran) and soluble fibers (fruits, vegetables and vegetables) are recommended, but it is worth remembering that the mechanism of action of each is different. "Insoluble fibers are not digested, and they act to increase intestinal velocity, contributing mainly to good intestinal functioning and prevention of intestinal diseases," says gastroenterologist Irineu Pantoja, from São Paulo. The soluble ones act by retaining liquids, forming a viscous gel in the stomach that delays gastric emptying, promoting satiety. The ideal consumption is 25 to 30g per day of fibers in general. Remembering that to have desired effect, it is important to consume the fibers together with the water. "It will help in the formation of the fecal cake, improving the flow of the intestine," adds Irineu.
Because of its high fiber content and the presence of certain digestive organic acids, plum is a fruit with laxative potential, capable of improving intestinal transit. "The amount depends on the consumption of other fibers from food, but an average of one to two plums per day would be ideal for people with the gut trapped," says nutritionist Thatiana Galante, from São Paulo.
This root aids in gastric secretion and has a natural anti-inflammatory power, aiding in digestion and gastritis, as well as improving the burning sensation, pain and nausea. "Ginger can be consumed in the form of teas, grated ginger, soups, salads and juices," says nutritionist Pollyanna Ayub of Amil.
Papaya and pineapple
According to Irenaeus Pantoja, pineapple and papaya naturally possess enzymes in their composition called bromelain and papain, respectively, which aid in the digestion mainly of proteins. "Consuming a slice of pineapple or a quarter of papaya papaya after a protein-rich meal, such as the barbecue, would be ideal for efficient digestion," says the gastroenterologist.
"Banana has fructan, a resistant starch that contributes to glycemic index control, improves cholesterol and regulates intestinal transit, "says nutritionist Pollyana. She adds that this fiber is mainly present in green bananas, and that the ideal consumption is one tablespoon of the fruit per day. "Although fructose is more present in green fruit, mature bananas help reverse diarrhea," notes the nutritionist.
Probiotics are good bacteria that in contact with the intestinal mucosa favor proliferation of microorganisms that act to promote the balance of the intestinal flora. "They act by preventing the proliferation of pathogenic organisms, reversing pictures of diarrhea and inhibiting the colonization of bacteria in the gastric tract," says Pollyana Ayub. The recommendation is to eat one serving (one pot) of yogurt per day.
Recent research indicates that olive oil can inhibit the overgrowth of gastric acid, improving digestion and preventing heartburn. "Because it is a fat, the oil stimulates the production of pancreatic juice and bile, facilitating digestion," he adds. Olive oil can be consumed in the salads or as a seasoning in any other preparation.
Some types of tea help in the digestion of food and reduce the sensation of tummy belly. "Teas of mint, rosemary, lemon balm, chamomile, sage, peppermint and psyllium are the best known digestive," says nutritionist Thatiana. According to her, the ideal is to drink the tea between 30 and 40 minutes after the meal. "And the smaller the oxidation process of the plant, the greater the concentration of oxidants and the more effective it is," says the nutritionist.
According to nutritionist Thatiana, this vegetable in particular contains substances that help in the healing process of the mucosa, detoxifying the digestive system and calming the symptoms of indigestion. The ideal is that the cabbage be eaten raw, but its benefits are not lost by cooking.
Avoid drinking during meals
The gastroenterologist Irineu does not advise the ingestion of liquids during the meal. "This habit compromises the digestive process and the full use of the nutrients ingested, compromising their absorption," he says. It is best to drink liquids before or 30 minutes after the meal to ensure good digestion.
For the work, done with 180 participants, were evaluated the respiratory capacity of people, their body composition and their metabolic indexes. Afterwards, three groups were created, among those who practiced some activity of high intensity, medium intensity and low intensity. The next step was to record the appetite of each participant, including their personal tastes and degree of satiety.
Cooking your own food is great for your health, especially if you follow my tips in this article. Awareness of food and nourishment helps build a positive "relationship" with food and turns it into a pleasurable act. But when it comes to consuming your kettle, some care may benefit your health, your organization and, as a consequence, your weight loss.