“Spring is here, everything is recovering.” With the gradual rise in temperature, all kinds of plants and animals have awakened and started a new life process, and everything in the world is full of vitality. However, many people “home” at home because of the epidemic, answering the old saying “spring sleepy autumn lack summer snoring”, always feel that the whole person can’t lift their spirits and lose their appetite. This may be related to a small amount of outdoor activity for a period of time, irregular meals, and gastrointestinal fatigue. If you have encountered this situation, let’s explore how to adjust our diet and wake up our lazy and tired stomach and body!
Why can’t I lose my spirit?
1. The body failed to keep up with the rhythm of spring
Whenever I talk about spring sleepiness, some friends always tease themselves and say, “I just hibernate and haven’t awoken.” Although this is a joke, it does explain the reason for “spring sleepiness” to a certain extent. When the long winter passes and spring comes, the day time becomes longer and longer, but people’s bodies may still stay in the inertia of the “long night and short day” in winter, failing to keep up with the pace of spring, and rarely go out. The time of exposure to the sun is too short, and the amount of activity is low. Many people seem to be a little stupid during the day and always feel that they don’t sleep enough. Such long-term “home” will affect the normal secretion of melatonin indoors. And melatonin dominates the body’s wakefulness-sleep rhythm. Once affected, insufficient secretion may make us unable to sleep at night and wake up in the morning.
It seems that changes in the seasons, day and night hours, and inadequacy of the body due to insufficient activity are important reasons that cause us to lose our spirit. In addition, some dietary factors can cause us to feel tired and sleepy.
2. Winter diet is too fat
The Chinese often associate food tasting with health care. For example, in the late autumn, every family has to cook a variety of meat dishes, such as “Autumn Soup”. Until the official winter, many northerners mutton “buyangqi” once every three days, and stewed pork ribs twice a week to “buy qi and blood”. At the end of the year, New Year’s Eve, New Year’s Day, and Lantern Festival, a series of festivals, many friends will inevitably eat a belly. In addition, we have been living at home for a long time. Many people in the circle of friends baked their own fried dumplings and fried cakes. The typical characteristics of these delicious winter and festive foods are heavy oil, heavy salt, and heavy taste. A large amount of protein and fat in various meats and fried foods can make the stomach The digestive capacity of the tract is diminished and overwhelmed.
When winter passes and spring comes, in addition to looking at the small belly with emotion and feeling “every three pounds during the festive season”, we still feel that the gastrointestinal tract is still exhausted and we have not completely relieved our energy.
2. The main meals for three meals are too fine
Many friends may not have thought that blood glucose metabolism may also be a direct cause of drowsiness. Scientific research has found that people who often feel sleepy during the day tend to have higher postprandial blood glucose levels. This also means that if you can identify which foods cause high postprandial blood sugar, adjusting the three meals and controlling the postprandial blood glucose level may greatly improve the problem of daytime sleepiness.
In general, a too-finely processed staple food can cause a rapid rise in blood glucose levels after meals. If you eat refined white rice, white noodle steamed bread, noodles and other foods at all three meals, it is easy to understand that you feel sleepy after meals. In addition, pastries made from refined white rice noodles, sugar, and fats, because of higher sugar and fat content, tend to increase the blood sugar after meals faster. Eating too many of these foods may not only increase sleepiness It also increases the risk of hyperlipidemia and hyperglycemia.
3. Irregular diet
You can recall if your mood is low, your body is tired, or your appetite is down because of watching news at home recently, which leads to irregular meals. It’s time to eat. I always feel appetite. After meals, I feel hungry, just eat snacks to deal with it. After reading the news at night, I can’t sleep and eat supper.
Such a regular eating pattern will inevitably increase the burden on the stomach and intestines, and make you unconsciously fall into the vicious circle of “not wanting to eat-eating irregularly-stomach discomfort-not wanting to eat”. For ordinary people, this may cause gastrointestinal discomfort and even gastrointestinal diseases for a long time. If you already have gastrointestinal ulcers, gastritis, etc., doing so is definitely worse. The more irregular you eat, the worse your gastrointestinal tract is, and the more easily and inadequately nutrient your intake is, the more you will not be able to support your daily work and study needs, and the more you feel less energetic and tired.
Eat this way to reduce the burden on your stomach
To get rid of the tired state of the stomach and the body in the spring, we need to plan for the right medicine, improve all the factors that cause spring sleepiness, pay attention to the scientific diet daily, and do not allow the gastrointestinal tract to overload.
1. A proper diet for winter
If you want to avoid gastrointestinal upsets in spring and winter, prevent them from autumn and winter. Although the autumn and winter diet requires a modest increase in caloric intake, it does not mean that we need to eat big fish and meat all the time, but we should have a proper vegetarian ratio. You can refer to “Chinese Residents’ Balanced Diet Pagoda”, eating about 100-150 grams of livestock, poultry, fish, fish, about 500 grams of fresh vegetables and 200 grams of fruit every day. This will not only ensure adequate intake of vitamins and minerals from fresh vegetables and fruits, but also reduce the burden of digestion appropriately. The gastrointestinal tract has a moderate workload in autumn and winter, and in the spring it will not be exhausted.
2. Try to eat three meals a day
Even if you feel that you have no appetite or appetite, you should try your best to eat regularly. When you do n’t want to eat, you can choose light and digestible foods with small portions but rich in nutrition, such as a bowl of multi-grain cereal, a bowl of milk soaked cereal, a vegetable soup with meat filling, etc. The Tao works regularly and modestly, with tension and relaxation. If you are lazy at home because of your home stay, and you are unable to eat on time due to depression, you may want to find a way to divert your attention, such as chatting with your family, doing some exercise, and sticking to the rule of meals.
3. Eat more coarse grains as a staple food
In order to improve the problem of drowsiness after a meal, friends are advised to replace part of the staple food with coarse grains. This can reduce drowsiness by controlling the rate of blood glucose rise after a meal. Ingredients such as oats, brown rice, millet, rhubarb, red beans, kidney beans, pumpkin, sweet potatoes, yam, etc. can be added to the staple food and mixed with white rice to make multi-grain rice and multi-grain porridge. For office workers, you can cook young corn, steamed pumpkin or taro the night before as part of the lunch the next day.
4. Spring diet should be diverse
We all know that maintaining a balanced and stable probiotic flora in the intestine is beneficial to the health of the gastrointestinal tract. Therefore, if we can often eat foods that promote the proliferation of probiotics, it will certainly help to alleviate the state of gastrointestinal fatigue and lack of motivation. For example, dietary fiber in vegetables and fruits can provide food for intestinal probiotics and promote their reproduction. There are many fresh ingredients on the market in spring. We may try to diversify our diets and increase the intake of fresh vegetables and fruits. The richer the variety, the better. The flora is stronger and the gastrointestinal tract is naturally healthier.
These foods awaken the stomach
If you want to awaken the tired stomach and body in spring, eating these kinds of foods may help a lot. They can awaken the taste buds, or moisturize the stomach, or have a unique aroma. In short, they have the effect of promoting appetite and enhancing gastrointestinal vitality.
Toon, amaranth, spring bamboo shoots, elm money, acacia flowers … these unique ingredients in spring are all unique and delicious. These delicate vegetables not only contain a lot of water, they are often rich in umami amino acids. They taste refreshing, and can fully stimulate and arouse people’s taste buds, allowing people to eat a few mouthfuls of food at this mouthful.
2. Spicy food
Spring leek, garlic, green garlic, and other vegetables with spicy flavors are usually rich in sulfur-containing compounds. These substances are helpful to improve the cardiovascular and cerebrovascular health. The spicy vegetables are delicious whether they are fried or stuffed, which can promote appetite well. If you are worried about a bad smell in your mouth after eating, you can drink milk, tea, or chew gum.
3. Nourishing food
The spring in the north is relatively dry, which will affect the digestive and absorption functions of the gastrointestinal tract to a certain extent, and make the body appear dry and dehydrated. In order to replenish moisture and moisturize the stomach, you can eat more water-rich foods in spring, such as egg oil soup with less oil and low salt, Tremella fuciformis, Sydney cricket, fruit pudding without sugar, and thinner cereal soup, Milk, yogurt, soy milk and various types of light tea.
Doing so improves gastrointestinal motility
If these foods are not helpful to you and you still feel poor appetite, you can try the following methods after excluding gastrointestinal diseases.
1. Reduce appetite appropriately
If you feel that your stomach is full and indigestible, try reducing the size of your meals. For example, in a short period of time, each meal only eats 2/3 of the usual, or one of the three meals is appropriate to eat less. If you feel a little hungry between meals, you can eat foods that are easy to digest, such as a cup of yogurt with less sugar, and some original nuts.
2. Find ways to exercise more
Properly increasing the amount of exercise can not only awaken the stomach and intestines, but also regulate the secretion of melatonin, make the biological clock in the body more consistent with the circadian rhythm, and ease the feeling of spring sleepiness. Whether you are at home in the “cloud office” or “cloud learning”, you can find ways to increase the amount of exercise, such as standing as much as possible during work and study, or set an alarm clock to get up every half hour to drink a glass of water and walk around.
3. Work on time to nourish the stomach
Sleeping at night will not only damage eyesight, make people sleepy during the day, but also pose a threat to the health of the gastrointestinal tract. Staying up late to excite the sympathetic nerve for a long time will inhibit gastrointestinal motility and easily cause constipation. This will not only affect the health of the gastrointestinal tract, but also have a great impact on skin health. Rather than taking a variety of health supplements every day, it is not as effective as bed rest early in the evening.
After all, during the time of staying at home, you should adhere to a scientific and regular lifestyle to improve the feeling of exhaustion in your stomach and body. The first is to go to bed early and get up early to ensure that there are seven or eight hours of high quality sleep every day. The second is to pay attention to regulating the diet and use healthy and light food to awaken the stomach. The third is to increase the amount of activity. A certain amount of exercise can increase hunger and increase interest in eating. When the epidemic is over and the “real” spring is here, we will meet it in its best condition.