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1
吃脂肪含量低的精瘦肉。红肉、深色肉或经过加工的肉含有大量饱和脂肪,会加重胃灼热。尽量从精瘦肉中摄取动物性蛋白质,比如白肉鸡、火鸡和鱼。它们比较容易消化,应该不会引发胃灼热的症状。[1]X
可靠来源
Harvard Medical School
前往来源
家禽肉最好去皮,以减少饱和脂肪摄入量。
油炸会让精瘦肉对健康的益处大打折扣。举个例子,炸鸡比烤鸡更容易引发胃灼热。
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2
吃高纤维食物,防止过度进食。过度进食会将胃酸推向食管,经常引发胃灼热。纤维可以让你更快感到饱足,减少过度进食的几率。豆类、菜豆、全谷物、绿叶蔬菜、燕麦和坚果都是不错的纤维来源。[2]X
可靠来源
Johns Hopkins Medicine
前往来源
摄取充足的纤维对整体消化健康也很重要。试着每天从饮食中摄入25-30克纤维。
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3
多吃香蕉等碱性食品来中和胃酸。碱性食品的pH值比较高,可以中和胃酸。一些不错的碱性食品包括香蕉、坚果、茴香、花椰菜和甜瓜。[3]X
可靠来源
Johns Hopkins Medicine
前往来源
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4
吃含水量高的食物来减弱胃酸。含水量高的食物可以稀释和减弱胃酸,进而缓解疼痛或灼痛。好的选择包括甜瓜、芹菜、黄瓜、肉汤或清汤和莴苣,可以作为正餐的配菜或是当点心吃。[4]X
可靠来源
Johns Hopkins Medicine
前往来源
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5
使用新鲜的香草和香料,代替磨成粉状或干燥的香草和香料。磨成粉的香料和香草味道更浓烈,因此更容易引发胃灼热。选择新鲜的香草和香料,降低胃灼热发生的风险。[5]X
可靠来源
Harvard Medical School
前往来源
新鲜欧芹、罗勒和牛至比其它香草对胃部更好。
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6
选择烧烤食物,让它们更加美味。由于你需要避开香料和味道浓烈的调味品,可能很想知道要如何让食物变得可口,而不是平淡无味。烧烤是很好的烹饪方式,可以带出更多食物本身的味道,并将食物里的天然糖分加热成焦糖。如果你想让食物更可口,可以试一试这种烹饪方式。[6]X
可靠来源
Harvard Medical School
前往来源
烧烤和烘烤有点相似,不过前者通常使用超过200摄氏度的温度,而且不用盖着食物。
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7
如果煮熟的蔬菜会引起胃部不适,考虑生吃蔬菜。有些人发现生吃蔬菜对胃部更温和。试一试生吃蔬菜,看看是否对你有帮助。[7]X
可靠来源
Harvard Medical School
前往来源
一定要把蔬菜洗干净,因为蔬菜没有经过烹煮,可能无法杀灭细菌。
如果你也患有肠道易激综合症,生吃蔬菜可能会加重症状。这种情况还是选择烹煮蔬菜吧。
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8
多喝水来稀释胃酸。吃东西的时候最好喝白开水,因为它可以自然地稀释胃酸,预防胃灼热。[8]X
可靠来源
PubMed Central
前往来源
有些支持者声称瓶装碱性水的pH值比自来水高,可以更好地中和胃酸。不过,没有科学证据可以证明这一点。[9]X
可靠来源
Mayo Clinic
前往来源
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1
避开油腻、油炸和经过加工的食品。它们比较慢被消化,会促使胃部分泌更多胃酸。减少摄入油炸或加工食品,以及饱和脂肪含量高的食品,比如红肉。[10]X
可靠来源
Harvard Medical School
前往来源
用油炸以外的方式烹煮食物。烧烤、炙烤或烘烤均能减少食物里的饱和脂肪含量。
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2
少吃酸性水果和蔬菜。特别是柠檬、橙子等柑橘类水果和番茄,都会增加胃酸分泌。尽量少吃这类食物。[11]X
可靠来源
Johns Hopkins Medicine
前往来源
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5
减少摄入大蒜。不管是新鲜大蒜或大蒜粉,都经常会引发胃灼热。如果你注意到胃灼热总是在吃了含有大蒜的食物后发作,试着减少或完全不吃大蒜。[14]X
可靠来源
Mayo Clinic
前往来源
在外用餐时,可以告诉服务员你对大蒜过敏,让厨师少放一些大蒜。
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6
选择喝非碳酸饮料。即使是无糖的苏打水也会将胃酸推向食管,可能引发胃酸反流。用餐时,最好完全不喝碳酸饮料,好让身体顺利消化所有食物。[15]X
可靠来源
Harvard Medical School
前往来源
你也许可以在非用餐时间喝碳酸饮料,因为这时候的胃酸会比较少。
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7
减少咖啡因和酒精的摄入量。这两种物质会引发胃酸反流,所以要减少摄入。每天限制自己最多喝2-3份含咖啡因的饮料,以及1-2份酒精饮料。[16]X
可靠来源
Mayo Clinic
前往来源
如果以上任何物质会引起胃酸反流的症状,考虑彻底戒掉它们。
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8
记录哪些食物会引发症状。上面提到的都是经常会引发胃酸反流症状的食物,不过每个人的情况都不一样。有些食物可能吃了让你觉得不舒服,有些吃了却没问题。最好把会加重你症状的食物全部列出来,提醒自己避开它们。[17]X
可靠来源
Mayo Clinic
前往来源
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3
少食多餐代替多食少餐。吃得多会增加胃部的压力,并引发胃灼热。与其1天吃3大餐,不如改成5小餐,避免自己吃太饱。[20]X
可靠来源
Harvard Medical School
前往来源
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4
饭后两小时保持站直或坐直的姿势。躺下会导致胃酸反流到食管,引发胃灼热。不要躺着,保持站直或坐直,让胃酸借着重力往下流。[22]X
可靠来源
Harvard Medical School
前往来源
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5
饭后等待2-3小时才做运动。用餐后太快做运动会引起胃部不适。休息数小时才运动,好让身体充分消化食物。[23]X
可靠来源
Harvard Medical School
前往来源
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8
保持健康的体重。体重过重会增加胃部的压力,询问医生你是否需要减肥。如果需要,那就设计一份饮食和运动计划,帮助自己达到和维持健康的体重。[26]X
可靠来源
Mayo Clinic
前往来源
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9
戒烟或不要学着抽烟。抽烟会大幅增加罹患胃酸反流或胃食管反流病的风险。最好尽快戒烟,或者根本就不要学着抽烟。[27]X
可靠来源
Harvard Medical School
前往来源