How to promote a good digestive system?
Good digestive system Is that the various organs within the digestive system work together effectively And absorb nutrients for the body to fully utilize Eating unhealthy food, infections, stress or side effects from certain drugs May cause the digestive system to malfunction and affect the activities of daily life. Which sometimes can be fatal Turning to the digestive system with the following few behavioral modifications May help reduce the risk of diseases and disorders in the digestive system.
- Keep hands clean Wash hands with soap after every excretion. Before eating And before preparing food To prevent bacteria in the hands that contaminate food
- Eat on time Should eat breakfast, lunch, dinner at the right time By trying to eat each meal at the same time every day
- Eat the right amount of food. Should eat properly with the body's energy metabolism. By calculating the amount of nutrients and calories of each food before eating
- Eating high fiber foods Foods that are high in fiber cause digestive systems to work more efficiently. It also helps prevent and treat many gastrointestinal diseases, such as ulcerative colitis. Hemorrhoids And irritable bowel syndrome The dietary fiber is divided into 2 types, which are
- Insoluble fiber Are fibers that the body cannot digest. Mostly found in grains, potatoes, carrots, cauliflower and legumes. Acts as an intermediary carrying water and waste moving in the digestive tract Also helps to soften the pores Easier to excrete And can prevent constipation
- Soluble fiber Is a soluble fiber Mostly found in apples. Fruits that are sour, oatmeal and candlelight Qualified to help relieve diarrhea. Because this type of fiber acts like a sponge Absorb the intestinal fluid Resulting in a stool that is not too liquid Including making you feel full longer and better for those who want to lose weight
- Drink enough water Should drink about 8 glasses of water or 2 liters per day. Water will help waste waste through the digestive system and soften the stool. In addition, dietary fiber must absorb water. To have properties to prevent constipation
- Exercise regularly Should exercise at least 30 minutes a day to help stimulate the compression of various organs in the digestive system. Causing food to be digested faster The large intestine absorbs less water in the food waste. Resulting in the stool not being dry and hard
- Reducing stress. Stress may affect the work of the digestive system. There are many ways to deal with stress, such as exercising, meditating, doing your favorite hobby, etc.
- Avoid eating foods that are high in fat. Although fat will provide energy to the body. But consuming too much fat May adversely affect the digestive system As it may slow down the digestive process and increase the risk of constipation. Best way is to choose foods that are low in fat, such as lean meat, fish, lack of milk, etc.
- Avoid eating spicy food If eating, diarrhea, abdominal pain, heartburn For those with GERD or Irritable Bowel Syndrome Should avoid all spicy foods
- Avoid smoking Substances in cigarettes may cause various gastrointestinal diseases such as gastritis. GERD It also increases the risk of Crohn's Disease, gallbladder disease, cancer, and worsening liver disease or pancreatitis.
- Avoid caffeinated beverages. Because caffeine causes increased acid content in the abdomen. Which may cause stomach pain or acid reflux
- Avoid alcoholic beverages. It causes the esophageal sphincter to relax and may cause acid reflux. Alcohol may also hinder the absorption of nutrients. Resulting in gastritis Some enzymes are working with diarrhea or stomach pain.
The role of Probiotics and Prebiotics on the digestive system.
Probiotics and Prebiotics are mentioned in the nutrition industry. Because it may be beneficial to the body Especially the work of the digestive system If there is an appropriate amount. However, even though these 2 words are pronounced quite similar But has a completely different meaning
- Prebiotics are dietary fibers that the body cannot digest. And is a food source of beneficial microbes in the body Often found in grains Legumes, bananas, berries, asparagus, garlic, onions, etc.
- Probiotics are living organisms that are found in the body. Including certain foods and dietary supplements such as yogurt, pickles, kombucha etc.
Probiotics are normally found in the body. Therefore it is not necessary to take supplementary supplements. Probiotics in the right quantities may protect the body from harmful microbes and aid digestion. Like other useful microbes
However, some factors may result in a decrease in the number of beneficial microbes in the body causing the digestive system to malfunction, such as the use of antibiotics that kill both good and bad microbes. Which may result in diarrhea or flatulence. Therefore, eating Probiotics supplements either from food or dietary supplements. May therefore help to replace good microbes and prevent diarrhea
The side effects of eating Probiotics are few and mild. Mostly affects the digestive system, such as flatulence or flatulence. Some people may experience severe side effects. Especially those with certain illnesses such as an infection Abnormal metabolic processes Immune system malfunctions, etc.
Eating foods that empower the digestive system
1. Eat food on time Because this system transfers food like a conveyor belt from the mouth through to the esophagus Down to the stomach Which has gastric juice Untimely eating results in gastric juices that come out without food to be digested. Must digest the stomach Can cause stomach ulcers that follow
2. Chew food thoroughly. Digestion starts in the mouth. Chewing food thoroughly helps the stomach not have to work very hard. Because if the stomach has to be digested a lot Gastric acid secretion And the compression of the stomach will increase too
3. Eat foods that contain fiber. Dietary fiber helps stimulate the work of the stomach and intestines to work better. Dietary fiber is divided into two types. Which has different benefits for the digestive system. Insoluble dietary fiber acts like a broom that helps cleanse the organs throughout the digestive system. Foods that are insoluble in fiber, such as broccoli, cabbage, celery, green leafy vegetables Soluble dietary fiber can help the body absorb fat more slowly. While also reducing fat absorption The body therefore receives fewer calories from fat. In addition, it also serves
To catch the toxins and cause excretion Also helps to stimulate the bowel movement Foods that are soluble in fiber such as apples, apricots, bananas, carrots, kiwi, sweet potatoes.
4. Add good microbes Even in the body there are good microbes Which helps digestion But for some people it may experience a lack of good microbes Cause abnormal digestive system Which can be observed that Often have constipation Excrete rarely
The solution is to eat foods that contain microbes that are regularly useful, such as yogurt, to increase the amount of good microbes in the intestines. Helps to improve the digestive system. Resulting in better absorption of nutrients The body receives full nutrition.
5. Drink enough water Water is a lubricant. And is an intermediary for various reactions All over the body in Digestive system Water also helps digestion. Helps digestion work easily Will see that if drinking less water Often have constipation Digestive system works hard Because the body loses water all the time Therefore need to be compensated consistently enough after the food has been digested It is a function of the metabolic system to be inherited.
What are the functions of the organs in the digestive system?
- The mouth is the beginning of the digestive system. The teeth grind the food into smaller pieces and easier to digest. The saliva acts to mix the food with easy swallowing. In addition, the saliva contains alpha-amylase enzymes that help digest carbohydrates. When the food and saliva are mixed together well The tongue and palate therefore help move food to the pharynx and esophagus.
- The swallowed food will travel through the pharynx and pass on to the esophagus. During this process The trachea will close to prevent food from entering the lungs.
- The esophagus is a muscle that is characterized by a long hollow tube connecting the throat and stomach. Helps deliver food to the stomach by contracting and releasing rhythmic muscles. Also known as peristalcis squeezing (Peristalsis). The lower part of the esophagus, which connects to the stomach, has a sphincter. Serves to prevent food and acid in the stomach flowing back up to the esophagus
- Stomach, bag-like organ with strong muscle walls Acts as a resting point for food and mixes the food. There are also enzymes to help digest food in a semi-liquid form before being transferred to the small intestine
- The small intestine is an organ that looks like a hollow tube, curled back and forth in the abdomen. It is about 20 feet long and is the area that has the most digestion and absorption of nutrients. It is divided into 3 parts: duodenum or duodenum, central filling or Jejunum. And the small intestine or Ileum, which has enzymes from the pancreas to help digest nutrients such as protein, fat and carbohydrates. Including bile from the liver that helps digest fats and eliminate waste products in the blood
- Cecum or duodenum Has a dead end bag On the right side of the abdomen
- Colon is divided into 3 parts: ascending colon or protrusion of the upper right of the abdomen to the liver. The Transverse Colon runs from the right side to the left side of the body. And the descending colon (Descending Colon) which falls straight down the left ventricle. The ends connected to the rectum are curled up like an S. Called Sigmoid Colon.
- The rectum is the last large intestine that connects to the anus.
The food waste left from the digestive process in the small intestine is sent to the large intestine. Which is responsible for absorbing water, vitamins, minerals and nutrients that are left back into the bloodstream The food waste is placed in the sigmoid section until the intestines are squeezed to deliver the food to the intestine. The rectum then sends a signal to the brain to decide whether it can remove food waste or not. If the brain orders the food waste to be driven The anal sphincter will relax to expel food waste into the feces.
The anus is the last organ of the digestive system. Consists of the following main parts
- Pelvic floor muscles Is responsible for controlling the incontinence of feces
- Inner sphincter Controlling to prevent excretion while sleeping.
- Outer sphincter Is the muscle under the power of the mind Can control the movement Which can relax the muscles when wanting to defecate And contracting muscles to hold back feces.
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