A study by the University of Manchester in the United Kingdom shows that with the increase of noise, the sensitivity of subjects to the sweetness and salty taste of food decreases. Studies also show that noisy dining environment can dull people's taste. Experts advise not to choose restaurants with noisy environment when eating. Soft music can make people eat more fragrant.
2. Drink some porridge when you are particularly hungry.
People have a strong appetite when they are extremely hungry, and they want to eat everything they see. In fact, at this time, the digestive function of the stomach has been damaged, and eating and drinking is easy to cause food accumulation. When you are particularly hungry, you should eat a small amount of semi-liquid food, such as porridge, noodles or rice noodles, and then slowly return to normal diet. Especially when you are particularly hungry, don't eat milk, soy milk, yogurt and sweet potatoes, which may cause digestive problems.
3. The interval between meals is 4-6 hours.
Too long or too short an interval between meals will have an impact on the human body. Too long will cause a high degree of hunger and affect labor and work efficiency; The interval is too short, and the digestive organs can't get proper rest, which affects appetite and digestion. Generally, mixed food stays in the stomach for about 4-5 hours. Therefore, an interval of 4-6 hours between meals is more appropriate.
4. Eat your favorite food first.
There must be something you like and dislike about the food on the table. Which should you eat first? Experts suggest that eating your favorite food first will make you emotionally satisfied. A happy mood can quickly produce a feeling of fullness and avoid overeating.
Don't use your brain immediately after a meal.
After a meal, the blood in the body will be concentrated in the digestive organs, and the brain will be relatively ischemic. Using the brain at this time will cause mental stress, memory loss and other problems, and may also increase the incidence of cardiovascular and cerebrovascular diseases. Therefore, you must rest for more than half an hour after dinner before you can enter the working state. Listening to music and walking are good choices.
6. Don't say anything disappointing while eating.
As the saying goes, "eat without saying, sleep without saying." Talking while eating will reduce the frequency of chewing food and reduce saliva secretion, thus affecting digestive function. A recent study in the United States pointed out that discussing complex or disappointing problems during meals will affect people's appetite and digestion, and we can talk about some simple and pleasant topics.
7. Have a hot breakfast.
Nerves and blood vessels in the human body are still contracting in the morning. At this time, if you eat cold food, it may cause convulsions in the digestive system. Chinese medicine believes that hot food should be eaten for breakfast to protect stomach qi. It is recommended to choose hot porridge, hot cereal and hot soybean milk. Breakfast, with steamed bread, bread and other dry food staple food.
8. Have tea for half an hour after supper.
It is not advisable to drink tea immediately after meals, otherwise it will dilute gastric juice and affect food digestion. At the same time, when tannic acid in tea is mixed with protein in food, it will produce indigestible solidified substances, which will increase the burden on the stomach. Drinking tea for half an hour after a meal can promote digestion and absorption, and play the role of sterilization and tooth protection.
9. Don't eat cold drinks at night.
After 7 o'clock in the evening, the metabolism of human body fluids drops. Eating cold food at this time, especially cold drinks, is not easy to eliminate fatigue and will affect sleep.
10, eat less dessert after meals.
Enough sugar has been obtained for dinner. If you eat dessert again, your body will absorb excess glucose and starch. Especially don't eat dessert after eating greasy food.
1 1, eat more dark vegetables.
Dark vegetables refer to dark green, red and purplish red vegetables. China Nutrition Society recommends eating a catty of vegetables every day, of which dark vegetables should account for more than half, and their vitamin C content is twice as high as light vegetables. For example, the nutritional value of deep purple eggplant and light green eggplant, purple onion and white onion, purple cabbage and Chinese cabbage, purple sweet potato and sweet potato are obviously higher than the latter.
12, mixed with animal and vegetable oils.
Eating vegetable oil alone will promote the increase of peroxide in the body, accelerate the aging of the human body, affect the absorption of vitamins, and increase the incidence of breast cancer and colon cancer. Animal oil contains polyenoic acid, lipoprotein and so on, which is beneficial to the cardiovascular system. Experts remind that using 1 part animal oil and 2 parts vegetable oil as mixed oil can complement each other.
13, stand up straight when eating.
When eating, people are relaxed and prone to hunchback. As everyone knows, this will put pressure on the esophagus and stomach and affect digestion. In addition, eating at a low table, sitting on the sofa and squatting for dinner will all cause abdominal pressure and affect the blood circulation of the digestive tract. Over time, it will also cause stomach problems and affect cardiopulmonary function. The correct eating posture is: stand up straight so that your stomach is not oppressed.
14, don't eat alone.
Eating alone is easy to produce bad emotions, and monotonous diet will cause nutritional imbalance. I feel comfortable eating with my colleagues and family, and my gastric juice secretion is also relatively strong, so that the food can be digested and absorbed as soon as possible. In addition, many people eat together, and there are many kinds of food. It is easy to achieve a balanced nutrition by eating a little of each kind.
15, vinegar bone soup.
The absorption and utilization of calcium by human body are restricted by many factors. Foods rich in calcium include milk, eggs, bone soup, fish and shrimp, soybeans and so on. Insufficient acidity of gastrointestinal tract will affect the absorption of calcium. Therefore, when cooking food, put some vinegar properly, so that the calcium in food can be converted into easily absorbed calcium acetate.
16, eat fiber food once a day.
Excess fat and protein ingested by human body will react with Escherichia coli and become harmful corruption. Fiber can surround them and excrete them. Therefore, it is best to eat a little crude fiber food every day, such as oats, brown rice, coix seed, sweet potato, corn and so on.
17, chewy food.
According to different ages, you can appropriately supplement some hard foods, such as fruits, sugar cane, raw cucumbers and so on. This is because hard food needs hard chewing. When chewing frequency is increased or accelerated, the cerebral blood flow is obviously increased, which activates the cerebral cortex and plays a role in preventing brain aging and Alzheimer's disease.
18, don't abuse seasoning.
Studies by the US Food and Drug Administration (fda) show that natural condiments such as cinnamon and fennel contain safrole to some extent, which can lead to liver cancer. Eating too much will not only cause dry mouth, sore throat and listlessness, but also easily lead to excessive gastric acid secretion and flatulence. Therefore, don't overdo it when cooking food.
19, eat less salt
The new American dietary guidelines suggest that the daily salt intake per person should be reduced to less than 2300 mg (about one teaspoon). The daily salt intake should be reduced to below 1500mg for people over 5 1 year old who suffer from chronic diseases such as hypertension and diabetes.
20, chew slowly.
Chewing slowly helps digestion. Experts suggest that you put down your chopsticks and concentrate on chewing your mouth after every bite. You should chew each bite more than 30 times.