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救救腸胃！新年美食當前日日大吃大喝容易食滯，10種消滯食物+ 5個消滯方法踢走飽脹感

2023/01/19

農曆新年，各式各樣的賀年食品讓人吃個不停，一不小心容易飲飽食滯，導致腸胃不適。不想飽飽滯滯，最好的方法當然是量力而為，不要吃過量。如果出現腹痛、作悶、胃脹、胃酸倒流、食慾不振、便秘、打嗝等症狀，代表腸胃已經不勝負荷，會造成消化不良。1 「消滯」意思是指幫助腸胃消化，促進排便和消除肚脹飽滯的感覺。2 以下分享10種消滯食物及5個消滯方法，助你舒緩飽脹感

消滯食物:

山楂

山楂味道酸甜，有消滯及提振食慾的作用3-5

麥芽

舒緩過量進食澱粉質帶來的不適，健脾、促進消化。可將山楂、麥芽加入熱水飲用3-5

無糖乳酪

含豐富益生菌，可加速腸道蠕動，減少腸胃內的害菌，從而改善脹氣情況，建議選擇無糖乳酪會比較健康6,7

餐前可吃蔬菜水果

蔬果含有大量纖維可幫助消化。6 奇異果、菠蘿、木瓜含有奇異果蛋白酶（Actinidin）、木瓜蛋白酶（Papain）、菠蘿蛋白酶（Bromelain）等天然酵素 。 8-10 西柚、西梅的酸度高，能刺激胃酸分泌，有效幫助腸胃消化 ；蔬果方面，秋葵、木耳纖維含量極高，能促進排便。11-14

5個消滯方法:

  • 進食後避免立即坐下或睡覺。輕量運動或散步同樣能幫助腸道蠕動，有助消化15
  • 茶/咖啡含單寧酸及咖啡因，可加速胃酸分泌幫助消化。可選擇普洱茶、綠茶、檸檬水/茶、薑茶或薄荷茶。咖啡（黑咖啡）也是另一個好選擇16-17
  • 避免喝有氣飲品，以免加劇胃脹問題6
  • 睡覺時微微抬起頭及肩膀，可避免胃酸倒流15
  • 避免同時進食大量流質食物/飲品，以減輕飽脹噁心感1

 

如消化不良、肚脹飽滯情況持續，建議盡快求醫。

參考資料:

  1. 衞生署長者健康服務. 消化不良. Available at: https://www.elderly.gov.hk/tc_chi/health_information/digestive_problems/dyspepsia.html. Accessed 16 January 2023
  2. National Institute of Diabetes and Digestive and Kidney Diseases. Constipation. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/constipation. Accessed 18 January 2023
  3. Xi et al. Essentials of Chinese materia medica and medical formulas. New Century Traditional Chinese Medicine. 2017.
  4. Bensky et al. Materia medica. Chinese Herbal Medicine. 2004.
  5. Chen et al. Chinese medical herbology and pharmacology. Art of Medicine Press. 2004.
  6. National Health Service. Good foods to help your digestion. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/. Accessed 16 January 2023
  7. 費者委員會. 乳酪冷知識：乳酪和乳酪飲品營養價值大不同？. Available at: https://www.consumer.org.hk/tc/shopping-guide/trivia/2021-trivia-yogurt. Accessed 18 January 2023
  8. Boland. Kiwifruit proteins and enzymes: actinidin and other significant proteins. Advances in food and nutrition research. 2013.
  9. National Institute of Child Health and Human Development. Drugs and lactation database. Available at: https://www.ncbi.nlm.nih.gov/books/NBK501881/. Accessed 18 January 2023
  10. National Center for Complementary and Integrative Health. Bromelain. Available at: https://www.nccih.nih.gov/health/bromelain. Accessed 18 January 2023
  11. Stacewicz-Sapuntzakis. Dried plums and their products: composition and health effects–an updated review. Critical reviews in food science and nutrition. 2013.
  12. Kelebek. Sugars, organic acids, phenolic compositions and antioxidant activity of Grapefruit (Citrus paradisi) cultivars grown in Turkey. Industrial Crops and Products. 2010.
  13. Romdhane et al. Chemical composition, nutritional value, and biological evaluation of Tunisian okra pods (Abelmoschus esculentus L. Moench). Molecules. 2020.
  14. Kim et al. Effect of ear mushroom (Auricularia) on functional constipation. The Korean journal of gastroenterology= Taehan Sohwagi Hakhoe chi. 2004.
  15. National Health Service. Indigestion. Available at: https://www.nhs.uk/conditions/indigestion/. Accessed 16 January 2023
  16. Liszt et al. Caffeine induces gastric acid secretion via bitter taste signaling in gastric parietal cells. Proceedings of the National Academy of Sciences. 2017.
  17. WebMD. Remedies for indigestion. Available at: https://www.webmd.com/digestive-disorders/remedies-indigestion. Accessed 18 January 2023

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