{"id":196349,"date":"2024-01-14T07:15:53","date_gmt":"2024-01-14T00:15:53","guid":{"rendered":"https:\/\/nawacita.co\/?p=196349"},"modified":"2024-01-13T10:22:15","modified_gmt":"2024-01-13T03:22:15","slug":"tips-mudah-atur-pola-makan-untuk-jaga-kesehatan-usus-dan-mental","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2024\/01\/14\/tips-mudah-atur-pola-makan-untuk-jaga-kesehatan-usus-dan-mental\/","title":{"rendered":"Tips Mudah Atur Pola Makan untuk Jaga Kesehatan Usus dan Mental"},"content":{"rendered":"<h1>Tips Mudah Atur Pola Makan untuk Jaga Kesehatan Usus dan Mental<\/h1>\n<p><strong>Jakarta,<\/strong> <strong><a href=\"https:\/\/nawacita.co\/\">Nawacita<\/a><\/strong> &#8211; Kesehatan pencernaan sering kali dianggap remeh, namun stres kronis , pola makan tidak teratur, dan pembatasan berlebihan dapat menyebabkan gejala gastrointestinal (GI) yang tidak menyenangkan dan mengganggu nutrisi Anda.<\/p>\n<div>Ditulis laman Well and Good, Rabu (10\/1) waktu setempat, ahli gizi sekaligus\u00a0pakar diet terdaftar yang berbasis di Kota New York Rachel Dyckman mengatakan mendukung pencernaan\u00a0secara proaktif dengan menerapkan gaya hidup dan praktik diet tertentu dapat membantu menghilangkan stres saat makan dan membuat tubuh\u00a0merasa dan berfungsi dalam kondisi terbaiknya.<\/div>\n<div><\/div>\n<div>Cara pertama adalah hilangkan\u00a0<em>stress<\/em>\u00a0saat makan. Makan sambil bepergian (artinya saat terburu-buru atau terganggu) kadang-kadang diperlukan, namun melakukannya setiap hari dapat merusak pencernaan Anda, terutama jika dilakukan secara konsisten dalam waktu lama.<\/div>\n<div>\n<figure id=\"attachment_196351\" aria-describedby=\"caption-attachment-196351\" style=\"width: 600px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/nawacita.co\/?attachment_id=196351\" rel=\"attachment wp-att-196351\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-196351\" src=\"https:\/\/nawacita.co\/wp-content\/uploads\/2024\/01\/600.jpg\" alt=\"\" width=\"600\" height=\"337\" srcset=\"https:\/\/nawacita.co\/wp-content\/uploads\/2024\/01\/600.jpg 600w, https:\/\/nawacita.co\/wp-content\/uploads\/2024\/01\/600-300x169.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-196351\" class=\"wp-caption-text\">Ilustrasi: kanker usus besar.<\/figcaption><\/figure>\n<\/div>\n<div><\/div>\n<div>Penelitian yang diterbitkan dalam jurnal Integrative Medicine pada tahun 2019 menjelaskan bahwa makan saat kita sedang stres mengaktifkan sistem saraf simpatik, yang juga dikenal sebagai mode \u201cfight-or-flight\u201d. Hal ini menyebabkan darah dialihkan ke lengan dan kaki kita dan menjauh dari organ pencernaan kita, yang pada akhirnya mengganggu pencernaan.<\/div>\n<p>&nbsp;<\/p>\n<p>Kadar hormon stres yang tinggi ini membuat kita lebih mungkin mengalami sakit perut dan peningkatan peradangan di tubuh.<\/p>\n<div>Meskipun lebih mudah diucapkan daripada dilakukan, untuk mendorong tubuh Anda memasuki mode \u201cistirahat dan pencernaan\u201d parasimpatis, cobalah makan di lingkungan yang tenang dan jauh dari gangguan termasuk gawai dan TV.<\/div>\n<p>&nbsp;<\/p>\n<div>Cara lainnya adalah cobalah perhatikan aroma, rasa, dan tekstur makanan Anda saat makan. Menurut penelitian yang diterbitkan dalam jurnal Advances in Nutrition pada tahun 2020, aspek sensorik makanan (seperti rasa, aroma, dan tekstur) membantu fase pertama pencernaan, yang disebut fase\u00a0<em>cephalic<\/em>.<\/div>\n<div><\/div>\n<div>Ketika kita memberikan perhatian khusus untuk menggunakan semua indra kita saat makan, pelepasan enzim pencernaan, empedu, dan cairan lambung dirangsang untuk membantu memecah makanan dengan baik.<\/div>\n<div><\/div>\n<div><strong>Baca Juga: <\/strong><a style=\"font-family: Roboto, sans-serif; font-size: 22px;\" title=\"Konsumsi Probiotik Bantu Jaga Kesehatan Usus Akibat Polutan yang Masuk Pencernaan\" href=\"https:\/\/nawacita.co\/index.php\/2023\/08\/26\/konsumsi-probiotik-bantu-jaga-kesehatan-usus-akibat-polutan-yang-masuk-pencernaan\/\" rel=\"bookmark\">Konsumsi Probiotik Bantu Jaga Kesehatan Usus Akibat Polutan yang Masuk Pencernaan<\/a><strong><br \/>\n<\/strong><\/div>\n<div><\/div>\n<div>Selain itu, berlatihlah menyesuaikan isyarat rasa lapar dan kenyang pada tubuh Anda. Mengabaikan isyarat tubuh seputar kapan dan berapa banyak makan dapat menyebabkan pola makan tidak teratur, namun saluran pencernaan kita bekerja paling baik ketika kita mendengarkan tubuh kita dan makan secara teratur sepanjang hari.<\/div>\n<div><\/div>\n<div>Terlalu lama tidak makan dapat menyebabkan gula darah rendah, sehingga membuat kita cenderung makan melebihi rasa kenyang pada waktu makan berikutnya.<\/div>\n<div><\/div>\n<div>Memeriksa isyarat rasa lapar dan kenyang yang Anda alami sepanjang hari dan selama makan membantu memandu Anda sehingga Anda tahu kapan harus mulai dan berhenti makan, menghindari efek negatif dari kurang makan, serta merasa kenyang dan tidak nyaman.<\/div>\n<div><\/div>\n<div>Disamping itu, pola makan yang tidak teratur dan mengikuti pola makan yang terlalu ketat dapat berdampak buruk pada pencernaan dan kesehatan usus kita.<\/div>\n<div><\/div>\n<div>Menurut sebuah penelitian yang diterbitkan dalam jurnal Nutrition Issues in Gastroenterology pada tahun 2022, pembatasan asupan makanan dapat menyebabkan disbiosis usus, yang pada dasarnya membuat beberapa bakteri baik usus Anda kelaparan dan menurunkan keragaman mikroba sehat yang hidup di usus secara keseluruhan.<\/div>\n<div><\/div>\n<div>Membatasi asupan makanan secara berlebihan juga dapat memperlambat motilitas usus, sehingga makanan membutuhkan waktu lebih lama untuk bergerak melalui saluran pencernaan, seperti yang diuraikan dalam penelitian tersebut. <strong>antr<\/strong><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tips Mudah Atur Pola Makan untuk Jaga Kesehatan Usus dan Mental Jakarta, Nawacita &#8211; Kesehatan pencernaan sering kali dianggap remeh, namun stres kronis , pola makan tidak teratur, dan pembatasan berlebihan dapat menyebabkan gejala gastrointestinal (GI) yang tidak menyenangkan dan mengganggu nutrisi Anda. Ditulis laman Well and Good, Rabu (10\/1) waktu setempat, ahli gizi sekaligus\u00a0pakar [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":196352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[71932,71931,23582,62931],"class_list":{"0":"post-196349","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"tag-jaga-pola-makan","9":"tag-kanker-usus-besar","10":"tag-kesehatan-mental","11":"tag-kesehatan-usus"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips Mudah Atur Pola Makan untuk Jaga Kesehatan Usus dan Mental<\/title>\n<meta name=\"description\" content=\"Jakarta, Nawacita - Kesehatan pencernaan sering kali dianggap remeh, namun stres kronis , pola makan tidak teratur, dan pembatasan berlebihan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nawacita.co\/index.php\/2024\/01\/14\/tips-mudah-atur-pola-makan-untuk-jaga-kesehatan-usus-dan-mental\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips Mudah Atur Pola Makan untuk Jaga Kesehatan Usus dan Mental\" \/>\n<meta property=\"og:description\" content=\"Jakarta, Nawacita - 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