"I want to keep my intestines active, but what should I eat?" Do you have any questions like this?
I want to improve the intestinal environment and eliminate problems such as constipation, rough skin, and obesity.
"But I don't know what kind of food to eat or what kind of diet to eat ..."
This time, we will briefly introduce to such people, from ingredients such as "If you eat this, you can live your intestines!" To "Recommended diets"!
I think everyone reading this article has seen or heard the word " intestinal activity " somewhere.
Then, what kind of ingredients can be eaten to improve the intestinal environment?
Indispensable for intestinal activity are "dietary fiber", which is abundant in vegetables, fruits, beans and seaweeds, and "fermented foods" such as miso and kimchi.
However, there are actually two types of dietary fiber, water-soluble dietary fiber and insoluble dietary fiber.
It is said that it is better to take in the ratio of " water-soluble dietary fiber: insoluble dietary fiber = 1: 2 ", Ministry of Health, Labor and Welfare "Japanese" According to the report of the "Dietary Intake Standards (2020 Edition)", the recommended amount of dietary fiber intake for Japanese people is 21g or more per day for men aged 18 to 64 years. Women aged 18-64 are said to weigh more than 18g a day .
In this article, we will introduce about 5 recommended "intestinal activity ingredients" that are perfect for everyone who wants to have intestinal activity!
This time, we have listed two types of dietary fiber content for easy comparison, so please refer to them when you do intestinal activity!
The first recommended intestinal activity ingredient is "kiwifruit".
There are two types of kiwifruit, green kiwi and gold kiwi, but green kiwi has the highest dietary fiber content.
Both kiwis contain a good balance of water-soluble and insoluble dietary fiber.
Furthermore, kiwifruit contains about twice as much vitamin C as mandarin oranges, so it is extremely excellent in terms of intestinal activity and beauty. It's a fruit.
In addition, it also contains an enzyme called " actinidin " that breaks down proteins, so eating kiwifruit after eating meat or fish helps digestion. Will give you.
If you are new to intestinal activity, why not try incorporating kiwifruit into your daily diet?
It is recommended to put it in yogurt, which is a fermented food, and eat it, as it can be expected to have a further intestinal activity effect!
The next recommended intestinal activity ingredient is "spinach".
Spinach contains abundant " magnesium ", which is effective for relieving constipation, in addition to dietary fiber, and the amount is about 3 of kiwifruit. It is double.
Magnesium is mainly absorbed in the small intestine, and what remains reaches the large intestine to absorb water and soften the stool.
In addition, increase the bulk of the stool by taking it with dietary fiber.
In addition to this, magnesium is abundant in seaweeds, shellfish, soy products, sesame seeds, etc., so it is recommended that you be aware of these foods when doing intestinal activity. !!
The next recommended intestinal activity ingredient is "avocado"
Avocado has been certified by Guinness as " the most nutritious fruit in the world ", and in addition to the dietary fiber essential for intestinal activity, it also recovers from fatigue. It is rich in various nutrients such as B vitamins that are effective for avocado, and vitamin E that enhances skin metabolism and prevents stains and freckles.
It is also a high point that water-soluble and insoluble dietary fiber is contained in a ratio of about 1: 2.
It is one of the ingredients that you should definitely take in when performing intestinal activity!
The next recommended intestinal activity ingredient is "Kimchi".
Such kimchi is one of the fermented foods .
Fermented foods are indispensable for adjusting the intestinal environment, and are made through a process called "fermentation" performed by bacteria such as lactic acid bacteria, aspergillus, and natto bacteria.
Kimchi is fermented and made by the power of lactic acid bacteria.
Furthermore, good bacteria such as lactic acid bacteria play a very important role in keeping the human intestinal environment clean.
However, it is often misunderstood that it must be a "living bacterium".
It does not mean that it is meaningless unless it is a living bacterium.
Bacteria that have been killed by heating also serve as food for other bacteria in the intestines, which is beneficial to us, if not directly.
By eating kimchi, you can ingest the dietary fiber of vegetables at the same time as lactic acid bacteria, so I have listed it as a recommended intestinal active ingredient here!
The last recommended intestinal activity ingredient is "natto".
Natto is one of the fermented foods that Japan is proud of.
Many people may not like the smell and stickiness, but in fact, natto is a superfood that prepares the intestinal environment.
Not only does it contain water-soluble and insoluble dietary fiber in a well-balanced manner, but it also contains " natto bacteria " that activates good bacteria in the intestines. It is a perfect food for intestinal activity.
Furthermore, I would like to recommend " Natto x Kimchi ".
Not only does the combination of two types of fermented foods improve the intestinal activity effect, but this combination is also very delicious!
The strongest fermentation collaboration that can be used for intestinal activity without stress.
It is a combination that we would like both beginners and advanced intestinal activities to adopt!
So far, I have introduced about 5 recommended intestinal active ingredients.
"I know what to eat, but is there a diet that can be used for intestinal activity?" Please be assured.
From here on, I will briefly introduce three recommended intestinal activity diets that you can practice from today!
What you eat is important for intestinal activity, but " chewing firmly " is also very important
The reason is that chewing well produces a lot of saliva.
Saliva contains enzymes that oxidize the body to accelerate aging and remove "active oxygen" that causes illness.
Reactive oxygen species not only cause aging and illness, but are also a major cause of reducing intestinal bacteria.
In other words, by increasing the number of times you chew when eating, a large amount of these enzymes will be secreted and the cause of the disease will be suppressed.
The first thing we recommend as a simple intestinal activity diet that you can do right now is to be aware of chewing 30 times in total per second.
It's easy to do, so please try to incorporate it from today's meal!
Dietary meditation is highly satisfying and helps to stabilize emotions and improve the intestinal environment.
"What should I do with dietary meditation in the first place?" I'm curious.
Do you concentrate on eating when you usually eat?
In one word, dietary meditation is "to concentrate on your diet and sharpen your five senses."
When you eat, don't watch your smartphone or TV, just focus on eating.
In addition, let's complete all meals bit by bit.
Place chopsticks after each bite and concentrate on chewing food to sharpen your senses.
By using your five senses (taste, hearing, sight, smell, touch) and enjoying eating while chewing the taste of food well, you will feel the rice more delicious than usual.
Furthermore, the slow eating rate makes it easier for dopamine (a substance in the brain that gives a feeling of satisfaction (reward hormone)) to be secreted, which gives a feeling of well-being.
The feeling of well-being reduces stress, which also has a positive effect on improving the intestinal environment.
When you have time, please try to get rid of your intestines by incorporating dietary meditation!
Even if the food is considered to be good for your health, if you do not think it is delicious, eating it will be stressful and will lead to deterioration of the intestinal environment. The intestine is an organ that is so susceptible to psychological effects that it is called " second brain ".
A little tension or stress can cause stomachache, constipation or diarrhea.
It's not always a mistake to be stoic, but I'm sure there are many people who don't find it fun to eat.
When things go wrong, self-denial and self-loathing cause stress, which causes the intestines to react and lead to deterioration of the intestinal environment.
When you do intestinal activity in your diet, please do not force yourself to eat or avoid eating.
Stress is an enemy of the intestines, so try to have a stress-free and enjoyable diet!
How was it?
This time, I explained the recommended intestinal activity ingredients and diet. Did he give you a hint of intestinal activity?
That's why this is the final summary.
① Recommended ingredients for beginners of intestinal activity are "kiwifruit," "spinach," "avocado," "kimchi," and "natto."
(2) The intestinal activity diets that can be easily adopted right now are "chew well", "meal meditation", and "do not eat stoic".
The intestinal activity ingredients and diets introduced this time are only a part of the intestinal activity, but I hope that they will be of some help to you. .
"What kind of diet is recommended to improve the intestinal environment?"
This is for intestinal activity! 5 Recommended Intestinal Active Ingredients!
Kiwifruit (green, gold)
Spinach
Avocado
Kimchi
Natto
Easy intestinal activity that can be done from today! 3 recommended meals!
Chew well and eat
Dietary meditation
Do not eat stoicly
Conclusion
