Bloating, frequent farting... irritable bowel syndrome is causing trouble! Low-calorie pineapple, grapefruit, and kiwifruit: 3 enzymes to reduce sensitivity

The high calorie count of Mid-Autumn barbecue is a landmine, and the traditional barbecue sauce is also one of them! If there are about 3 tablespoons of barbecue sauce in 100 grams, the calories will be about 260 calories, which is close to a bowl of white rice. The calories are quite astonishing. In addition to the calorie content of barbecue sauce being a landmine, eating too much barbecue also has the concern of a surge in salt content. In addition, eating a lot of barbecue also poses the risk of excessive fat intake. High salt and high oil content can easily increase the burden on the gastrointestinal tract and even cause an attack of irritable bowel syndrome. Nutritionists suggest that you might instead use pineapple, grapefruit, and kiwi, which are high in fruit enzymes, to make your own fruit barbecue sauce. Enzymes can not only relieve gastrointestinal discomfort and reduce gastrointestinal sensitivity, but also enhance the absorption of nutrients.

2 out of 10 people have irritable bowel syndrome, and the incidence rate is higher in women than in men.

Irritable bowel syndrome is a gastrointestinal disease in which the muscles and nerves of the intestines are overly sensitive and tend to overreact when stimulated. It is a functional gastrointestinal disease that can be chronic and recurrent. The diagnostic criteria are abdominal discomfort for at least three months or more in the past year, recurrent abdominal pain or bloating that is relieved by bowel movements; changes in bowel movement frequency, such as constipation or diarrhea; changes in stool form (hard, soft or watery); and symptoms such as mucus in the stool. Some people may also experience bloating that causes continuous farting and abnormal sounds in the abdomen.

Symptoms of irritable bowel syndrome include: Changes in the frequency of bowel movements, such as constipation or diarrhea.

In Taiwan, approximately 2 in 10 people suffer from irritable bowel syndrome, and the incidence rate in women is higher than in men. People with irritable bowel syndrome usually have high self-esteem, are easily nervous, and pursue perfection. Although the exact cause of the disease has not yet been found, it is generally believed that emotions and stress are the main causes of induction and aggravation. Nutritionist Gao Minmin said that people suffering from irritable bowel syndrome should pay attention to improving diarrhea, constipation, bloating, abdominal pain and other problems through diet. Among them, the intake of dietary fiber and enzymes is the most concerned, which helps to reduce the incidence of irritable bowel syndrome. You can also start by reducing stress in daily life and maintaining a happy mood.

Only by eating enough dietary fiber from vegetables and fruits can you make your intestines healthy and avoid irritable bowel syndrome

Dietary fiber is like a "intestinal scavenger". It has a high water retention capacity, can soften stool, help defecation, reduce the residence time of intestinal toxins, and absorb toxins. It is a good helper for detoxification and helps reduce the risk of colorectal cancer. Most fruits and vegetables contain dietary fiber. Only by eating enough fruits and vegetables can you make your intestines healthy and avoid irritable bowel syndrome. The Ministry of Health and Welfare recommends that the daily dietary fiber intake should be 25 to 35 grams. In terms of the amount of vegetables and fruits, an adult's portion is about 7 to 9 fists in size.

The actinidin contained in kiwi fruit can promote protein decomposition, help stomach emptying, accelerate digestive tract motility, and increase bowel movements.

The fundamental key to gastrointestinal health is enzyme power! Pineapple, grapefruit, and kiwifruit are the three most attractive enzymes

Enzyme is a type of protein. Another name for it is "enzyme". It has the function of breaking down food. The human body itself has enzymes. For example, the enzymes in saliva can break down starch, and the enzymes in gastric acid can break down protein. In particular, enzymes help build intestinal immunity, because the fundamental key to gastrointestinal health lies in enzyme power. If there is a lack of enzymes, no matter how many vitamins, minerals and other nutrients you take, they cannot be digested, absorbed, metabolized and utilized by the human body. Fruits like pineapple, grapefruit, and kiwi contain high levels of enzymes, which are also good helpers in maintaining intestinal health.

Homemade Fruit Barbecue Sauce: Low in Calories, Low in Salt, and Good for Digestion

Especially, when the whole family has a barbecue party, you can make "fruit barbecue sauce" with fruits containing dietary fiber and enzymes. Not only can it be applied to the barbecue to help break down protein and make the meat more tender, but it is also easy to digest. Nutritionist Gao Minmin recommends homemade fruit barbecue sauce recipes using pineapple, kiwi, and grapefruit. It can be used with meat, seafood, and vegetables. Different fruit barbecue sauces are not only low in calories and salt, but also more flavorful:

【Pineapple Barbecue Sauce─Suitable with Meat】

Material:

1/4 pineapple, 3 slices of lemon, 1 tablespoon of lightly salted soy sauce, 1 onion, and 3 cloves of garlic.

practice:

1. Puree the fruit.

2. Dice the onion and mince the garlic.

3.Mix the above ingredients with lightly salted soy sauce.

4. Squeeze lemon juice for seasoning and it’s done.

Benefits: The bromelain in pineapple can help make the meat more tender and delicious, and also reduce the burden on the stomach and intestines.

Most fruits and vegetables contain dietary fiber. Only by eating enough fruits and vegetables can you make your intestines healthy and avoid irritable bowel syndrome.

【Kiwi barbecue sauce─suitable with vegetables】

Ingredients: 1 kiwi fruit, 2 tablespoons soy sauce, 1 teaspoon vinegar.

Method: Peel the kiwi fruit and cut it into small dices. Use the blade of a knife to mash it into a puree and mix it with soy sauce and vinegar.

Benefits: The actinidin contained in kiwi fruit can promote protein decomposition, help stomach emptying, accelerate digestive tract motility, and increase bowel movements.

【Yuzu BBQ sauce─suitable with seafood】

Ingredients: 1/4 pomelo, 1/4 lemon, 1 tablespoon of light salt soy sauce, 3 cloves of garlic, and a little rice wine.

practice:

1. Take out the pomelo pulp, chop it with a knife, and squeeze out the juice slightly.

2. Chop the garlic.

3. Mix all the ingredients and you are done.

Benefits: The refreshing grapefruit grilled sauce has a light and non-greasy taste. It can be paired with rice wine to remove the fishy smell. It is very suitable as a grilled sauce for shrimps and cephalopod seafood such as squid, squid, cuttlefish, and soft silk.

Nutritionist Gao Minmin reminds us that fixed food and fixed quantity are the most basic principles! Avoid overeating, which increases the burden on your stomach and intestines and worsens your irritable bowel syndrome. When it comes to food, avoid fatty meat, fatty skin, fried food, etc. Excessive fat intake will slow down gastric emptying, which in turn affects absorption and causes bloating or diarrhea. When grilling, you must also avoid over-scorching the food, as this may cause harm to your body.