Do You Know How to Chew?
So many of us want to lose weight, may be a few pounds around the belly or lots and lots of pounds for some of those unfortunate obese persons. No matter how many pounds you want to shed, you are definitely going through a diet plan or at best counting your calories being so careful about what you eat or not.
Well what if you are still not enlightened enough that you should lose those extra pounds, as you slowly gain them around your waist.
Most of do not pay any attention to the process of chewing, as if it a natural thing which automatically takes care of itself the moment we put food inside our mouths.
I am delighted to let you know that, if can change a small habit you can lose pounds and pounds of weight.
Stop neglecting the way you chew, and you will see how immensely it boosts your over all health.
This saying that chewing your food more and more leads to healthy body, is not new but not many practice it.
Why Chew so many times?
Chewing food slowly and at least 32 times has been advised for centuries to those who are willing to lose weight.
The digestion of food in humans takes place in the alimentary canal, which is a long tube extending from the mouth to the anus. The different parts of the alimentary canal are buccal cavity, food pipe or oesophagus, stomach, small intestine, large intestine and anus. Two glands namely, liver and pancreas also help in digestion.
The food is taken in through the mouth. It is chewed and mixed with saliva in the buccal cavity. Saliva is a digestive juice secreted by the salivary glands.
The food when finely chewed and mixed with saliva’s digestive juices are mixed with acids inside our stomach. The foods processing begins inside our mouth not in our stomach, the digestive juices of saliva is a key ingredient for the food integration process.
When you eat slowly while chewing many times (at least 32 times) you will realise how much less food you need to fill you up.
The brain takes at least 20 minutes to realise that the stomach is full, and when you eat quickly you tend to overeat before your body can send signals to stop.
Start this habit of chewing 32 times, and you will quickly realise how less food you actually need. Not only this will promote weight management but it will also help you control overindulgence with food.
Better eating experience
Slowly eating your food while chewing should be taught to everyone especially to our kids. It increases our connection with the food that we consume, we taste it better and we are mindful of the food that we are eating.
This goes a long way when maintaining a good health, as you know what you eat you become.
Most of us not even chewing more than 10 times, and when you start chewing for longer it will feel odd and unnecessary. But soon you will realise that it makes up in terms of taste and satisfaction. You will notice the flavours better. You will become full more quickly.
Count how many times you chew and stop counting calories
It is obvious if you start chewing every bite for 32 times or more (which is the ideal and recommended) you take more time to finish your meal, more slowly you eat will help you eat less and ultimately avoid weight gain and even lose weight.
The increase in eating time will take up the time brain needs to understand how much food is in and how much more you need, so eating slowly will help you put your brain into it.
So if you eat too quickly you may have eaten too much before your brain can respond, and by that time you have already over eaten.
This is why the idea of slowing down the eating process as a weight management strategy can work.
So what about 32 times?
It is a number which was introduced because we have 32 teeth and for every tooth we chew once. Still it is not written in stone, but this is proven that once you aim for 32 you tend to reach the best time taken for chewing. You may chew longer if you are eating meats and you may chew lesser if it is already something soft in nature.
- The act of digestion is a very complex process. Chewing your food properly is the most important action you can take to improve your digestion right now.
- The smaller the food particles you swallow, the more your small intestine can absorb nutrients.
- Large particles that move slowly down the digestive tract become fuel for pathogenic (“bad”) bacteria and fungi.
- Saliva contains important digestive enzymes. When you chew for longer, these enzymes have the time to do their job.
- 11 other Do’s & Don’ts for improved digestion are:
- DON’T drink lots of water with a meal or right after
- DON’T have a cup of coffee right after a meal
- DON’T eat a lot of fruit or processed sweets directly after a meal
- DON’T participate in strenuous exercise right after eating a big meal
- DON’T take a hot shower or bath right after eating
- DON’T go to sleep right after eating
- DO consume gut-friendly fermented foods with every meal
- DO have veggies with every meal
- DO take a leisurely stroll after a meal
- DO use probiotics and digestive enzymes
- DO S-L-O-W down when you eat