Learn the basic guidelines for eating safely this summer
With the summer heat and humidity, bacteria find the perfect audio visual Malaysia habitat to reproduce, colonize, and grow faster, making food poisoning easier.
In addition, in summer, the risks of ingestion increase since AV Discovery outdoor activities multiply, and we cook more outside the home, which can lead to overlooking issues such as refrigeration or washing utensils under running water.
The Agency for Consumption, Food Safety, and Nutrition warns that the microbial contamination of a food does not have to manifest itself in its deterioration or bad appearance. For this reason, it is worth remembering some concepts for preparing meals that will help us enjoy a healthy summer.
8 Keys to food safety
- Eat hygienically treated foods: eat meat, fish, and cakes that have been refrigerated or frozen. If you prepare mayonnaise or sauces, keep them cold and do not take advantage of the leftovers. Wash eggs only before cooking.
- Cook properly: when we cook food well, the microorganisms that maybe are destroyed by heat. Of course, they must be subjected to at least a temperature of 70ºC.
- Don’t wait to eat: Try not to leave cooked food at room temperature for more than two hours. It is best to consume them immediately after preparing them.
- Leftovers in the fridge: the foods you want to keep must be kept under the action of heat (above 60ºC) or cold (7ºC maximum). If you eat raw fish at home (such as anchovies in vinegar), always do so after you have frozen it for several days.
- Heat up the leftovers: If you want to eat cooked food leftover from a previous meal, heat it to maximum temperature for a long enough time to kill any harmful bacteria.
- Avoid cross-contamination: To prevent cross-contamination, do not mix raw meats with cooked food, and wash dishes and utensils (knives, tables) that have been in contact before using them again. Cloths and kitchen rags are a great vehicle for contamination; it is better to use kitchen paper.
- Hand hygiene: wash your hands with hot soapy water before handling food, after using the bathroom and if you have touched animals. It’s also important to keep the kitchen clean on a daily basis and store trash in closed, washable containers.
- Everything with drinking water: not only essential for drinking, but also for cooking. Make sure that the water you use is bottled or from the public distribution network.
To consider that a patient has constipation, they must meet two or more symptoms in more than 25% of the stools.
Constipation is one of the most frequent consultations in Primary Care. It is characterized by decreased bowel movements or difficulty in passing stool.
According to the Society of Digestology, to consider that a patient presents with constipation, he must meet two or more symptoms in more than 25% of the stools: hard stools, evacuating less than three times a week, excessive difficulty in evacuating, feeling of evacuation incomplete and feeling of obstruction.
There are two types of constipation depending on their duration:
- Temporary constipation occurs temporarily and is caused by changes in diet or lifestyle, the effects of some medications, or lack of exercise.
- Chronic constipation occurs for long periods of time.
WAYS TO PREVENT CONSTIPATION
Eating a healthy diet, rich in fiber, is one of the main recommendations to prevent constipation. It is also recommended to drink a lot of liquid (between 2 and 2.5 liters a day). On the other hand, you must reduce the intake of animal fats, butter, and industrial bakery products.
Regular physical activity and staying active is another way to fight constipation. For example, you can take advantage of commuting to and from work on foot or opt for sports such as cycling or swimming.
The Society of Digestology recommends maintaining a stool habit, that is, trying to evacuate at the same time of day and doing it in a relaxed way. Normally, the desire to evacuate occurs in the morning, just after breakfast, since it is the first meal of the day with which the intestine is put into operation after the night period.
Just as important is, according to the Digestive System Foundation, not resisting the urge to defecate. And it is proven that stopping the urge to go to the bathroom ends up suppressing the gastrocolic reflex and favoring constipation.
Likewise, avoiding toxic habits such as tobacco and alcohol are measures that also favor the intestinal habit.
In addition, as they recall from the Spanish Foundation of the Digestive System, overweight and obesity should be avoided, since both pathologies favor the slowdown of colonic motility and make rectal emptying more difficult, thus increasing the risk of suffering constipation…
These plant substances are key to the health of the intestine and our bodies.
Prebiotic fiber is the foundation of a healthy intestine. While harmful bacteria feed on sugar and other unhealthy foods, beneficial microorganisms thrive on prebiotic fiber.
This type of fiber, present mostly in vegetables, is fermentable by the microbiota (microbes that live in the intestines) and stimulates the growth and activity of certain bacteria in the colon, which produce healthy effects throughout the body.
The prebiotic fibers (oligosaccharides, fructooligosaccharides, and inulin) act as a fertilizer in a garden, since they activate the growth of organisms such as Lactobacillus and Bifidobacteria, essential probiotic bacteria for health.
Benefits of prebiotics
- They promote digestion: prebiotics help breaks down food and absorbs nutrients, as well as treating digestive problems (gas, bloating, constipation, or diarrhea).
- Improve mineral absorption: beneficial bacteria can ferment prebiotic fibers into short-chain fatty acids that make the colon more acidic. This pH increases the solubility of minerals, allowing the body to absorb more calcium, magnesium, iron, and zinc from food.
- They can reduce stress: Recent studies show that probiotics and prebiotics can regulate and produce chemicals in the brain (such as serotonin), and reduce stress-related hormones.
- Prevent cardiovascular disease: a study by the US Center for Biotechnology Information. Concluded that higher consumption of prebiotic fiber is related to fewer cardiovascular diseases and plays an important role in intestinal health.
- They help to lose weight: prebiotics help burn between 20 and 30% more fat, in addition, prebiotic fiber can decrease the hormones that indicate when we are hungry and increase those that warn us when we are satiated.
- Optimize immunity: anything that strengthens our gut microbiota will benefit the immune system. Prebiotics help prevents harmful bacteria from entering the bloodstream and reduce allergic (and inflammatory) responses.
What foods are prebiotics?
Apples: They contain fiber pectin, one of the most abundant types of fiber in fruits (pears, plums, citrus, figs …), which is found on the skin and allows the growth of healthy bacteria. Cooked or baked, its prebiotic effect multiplies.
Artichoke: Inulin, found in artichokes, chicory, or thistles, has been observed to increase intestinal absorption of calcium and magnesium by up to 65%.
Breast milk and cow’s milk: they have lactulose and lactitol, disaccharides derived from lactose, which are capable of reducing pathogenic microorganisms and raising healthy ones ( Bifidobacterium, Lactobacillus, Streptococcus ).
Potato: Contains resistant starches, also present in rice and bananas. Cooking it and letting it cool (for salad, for example) makes it work better as a prebiotic fiber.
Soy: this legume and its derivatives contain oligosaccharides that help increase the population of Bifidobacterium bacteria and reduce the number of parasites.
Evidence reveals that humans, 10,000 years ago, consumed approximately 135 grams of prebiotic fiber every day. Today we ingest between 10 and 15 grams a day, less than half of the recommended levels. To promote health and prevent disease, doctors insist on the need to eat a greater variety of vegetables.…