Reference 1: When exercising and keeping fit, the time for eating is very particular. It is not advisable to engage in strenuous exercise before and after meals, and there should be a certain interval between exercise and eating. During exercise, in order to ensure the oxygen supply of musculoskeletal oxygen and nutrients, the whole body blood is redistributed under the regulation of the central nervous system, which greatly reduces the secretion of digestive glands, thus affecting the digestion and absorption of gastrointestinal tract. The more intense and lasting the exercise, the longer it takes for the digestive organs to recover, so it is a normal physiological activity for people not to eat immediately after exercise. It is generally believed that it is more scientific to rest for at least 30 ~ 40 minutes after exercise. Similarly, you can't take part in strenuous exercise immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to muscles and bones, which will affect gastrointestinal digestion and absorption. Taking part in strenuous exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement, which will affect human health. So you can exercise at least after meals 1.5 hours. Less strenuous activities after meals, such as walking and mild cultural and sports activities, are not only helpful for digestion, but also beneficial to health.
In short, we should choose a nutritious diet strategy according to the actual needs of exercise and fitness, that is, make up for its shortcomings, otherwise it will be counterproductive. Because of long-term overwork, it is easy to lose the nutritional balance, which leads to an increase in visceral load and an increase in the incidence of stomach diseases and heart diseases. Only moderate exercise and reasonable diet can actively restore the metabolic and nutritional balance in the human body and maintain normal weight.
The foundation of a healthy and successful life is health, and scientific exercise and nutrition are the necessary conditions for obtaining and maintaining a healthy state. Paying attention to nutrition and scientific and reasonable diet can help you develop your inherent potential in life, reduce the waste of physical energy, relieve muscle and brain fatigue, eliminate tension, and make you energetic and energetic, and face work and life in the best physical condition.
Pay special attention to the following points in diet during exercise and fitness:
(1) Eat digestible, clean and nutritious food.
(2) Don't drink pure water casually (when you exercise, you sweat a lot and lose minerals, so you should choose sports drinks, such as Gatorade, and minerals are more often supplemented in fruits and vegetables in your diet).
(3) The diet should be light, not too full, and eat seven points full.
(4) Appropriately increase some foods such as milk, milk powder and pig liver, and supplement fat-soluble vitamins (such as vitamin E and vitamin A) and iron, which will directly help to eliminate fatigue and increase physical fitness.
Reference 2: People often say that "you can live ninety-nine if you walk a hundred steps after a meal". In fact, this statement is not very scientific.
From the physiological function of digestion, the stomach is full after meals. At this time, it is necessary to ensure that there is enough blood supply in the gastrointestinal tract for preliminary digestion. Proper rest after meals can ensure more blood supply to the gastrointestinal tract.
According to the recent research by brain physiologists, some people are "full" only because their stomachs feel full, but the nutrients are not absorbed into their bodies, and their bodies are still "hungry". Get up and leave in a hurry at this time, and some blood will be concentrated in the motor system, which will delay the secretion of digestive juice, destroy the normal digestion of the stomach and easily induce functional dyspepsia.
Therefore, "walking after a meal" is not suitable for everyone. Only suitable for people who are usually inactive, especially those who work at their desks for a long time. It is also suitable for people with obesity or hyperacidity. If these people take a walk for 20 minutes after meals, it will help promote gastrointestinal peristalsis, the secretion of gastrointestinal digestive juice and the digestion and absorption of food, which is beneficial to health. But you should start walking at least 20 minutes after dinner.
It is not advisable to run or exercise after meals. Because the digestive organs need a lot of blood supply after eating, they have to work hard. If you run or exercise at this time, it is bound to make skeletal muscles "snatch" a lot of blood, resulting in digestive tract ischemia, which not only weakens gastrointestinal peristalsis, but also significantly reduces the secretion of digestive juice, thus causing indigestion.