According to digestion time to decide what to eat

The digestion time of food refers to the time when food stays in the stomach. Simply speaking, from the aspect of nutrients, starch and sugar have the fastest gastric emptying rate, which takes more than 1 hour; fat has the slowest gastric emptying rate and takes more than 6 hours; protein is centered for about 3 hours. And we can roughly distinguish the speed of food digestion from the type of food.

Food digestion schedule

Fruit: 30 minutes - 1 hour

Melon fruits (such as watermelon) require the shortest digestion time, while bananas spend the longest time. I feel hungry during the two meals and want to eat a fruit to resist for a while. Bananas are a good choice. Watermelon will provide energy quickly, increase blood sugar, especially not suitable for diabetics.

Vegetables: 45 minutes - 2 hours

Melon vegetables (such as melon) spend the shortest time, followed by eggplant vegetables (such as tomato, eggplant), followed by leafy vegetables (such as spinach, pakchoi) and cruciferous vegetables (such as broccoli). The longest time is root vegetables (such as sweet potatoes, steamed bread). Therefore, root vegetables can be used as a staple food. People who do not digest well should eat less cruciferous vegetables such as broccoli. If they want to eat, they must also cook some soft and rotten vegetables.

Cereals: 1.5 hours - 3 hours

Liquid foods or semi-liquid cereal foods (such as porridge) have a short digesting time. Foods that have been fermented without added fats (such as bread or bread without fat) are also easier to digest. Their digestibility in the body is highest, reaching 98%. Therefore, for people with weak gastrointestinal tracts, porridge, steamed bread, etc. are good choices. However, if you add fat to it and become fried oyster sauce, fried rice, etc., it is not easy to digest.

Proteins: 1.5 hours - 4 hours

Liquid protein foods such as milk and soymilk are easier to digest. It takes 4 hours or more to completely digest meat-rich meat such as beef and chicken.

Fat: 2 hours - 4 hours

The digestibility of fat is related to the content of its lower fatty acids and unsaturated fatty acids. The higher the content of these fatty acids, the easier it is to digest. Therefore vegetable oils are more digestible than animal oils. Co-intake of fat with grain or protein foods can increase the digestion time of the latter. Therefore, eating more staple foods and dishes will cause a great burden on the stomach.

New diet concept chooses healthier food

1.Rice rice digestible fast coarse grains can resist hungry

The staple food is mainly starch. However, starches that seem to be almost the same are very different in digestion and absorption in the human body. The study found that rice, taro, noodles, bread and other foods made with milled rice flour have a very fast digestion and absorption rate, and are almost the same as the absorption rate of white sugar, and the most rapidly digested white porridge only takes 90 to 120 minutes to digest.

The digestion and absorption rate of starch in coarse grains and beans is significantly slowed down because of the effect of dietary fiber on the digestion and absorption of starch. For this reason, starches are classified nutritionally into "fast-digesting starch," "slow-digested starch," and "resistant starch." Among them, starches that are digested too quickly promote the synthesis of fat in the body, which can make people feel hungry again. People can't help eating or eating too much, leading to obesity. blood sugar.

Purple rice, brown rice, oats, and other coarse grains, as well as red beans, black beans, soybeans and other beans contain more slowly digested starch, should be together with rice flour, flour and other foods containing "fast-digesting starch" as a staple food. This satiety lasts a long time, can effectively suppress appetite and control weight.

2. Red meat is the most difficult to digest

Compared with other foods, the digestion of meat is already slow and takes about 4 to 6 hours. Therefore, if meat eats more in a meal, it will not feel hungry for a long time. Roughly speaking, the higher the fat content is, the longer the meat is digested. Therefore, the digestion time of fish and shrimps is shorter, poultry meat such as chickens and ducks is in the middle, and red meat such as pigs, cattle and sheep are digested slowly.

3. Melon digestion fast, root digestion slow

The digestion time of vegetables is about 1 to 2 hours, among which melon vegetables, such as melon, cucumber, and zucchini, have the fastest digestion; followed by tomatoes, eggplants and other eggplant vegetables and fungi; leaves, bamboo shoots, and crucifers. Vegetables are slower to digest because they contain a lot of cellulose. The root vegetables such as sweet potatoes, potatoes, corn, etc., due to the large amount of slow-digested starch, the digestion time is longer, so it can replace some of the staple food. Quantitatively speaking, about two root vegetables can replace one rice surface.

Vegetables have many benefits to the body, but many times we use the wrong cooking methods, such as cooking too much oil when put in the thick soup of boiled fish under the pad into the celery, bean sprouts, spicy hot pot when the leaves Dishes etc. Due to the oil-absorbing nature of vegetables, these cooking methods make the easily digestible, low-fat, low-calorie vegetables into indigestible, high-fat foods. The best way to eat vegetables is to steam, boil, cold, or eat raw. If you like cooking, pay attention to fry with less oil.

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