What kind of food should be chewed carefully. Why food should be chewed thoroughly. How food is digested

A modern person is sorely lacking time, he needs to have time to do everything and go everywhere. Everyone knows that you need to chew your food thoroughly, but not everyone does it. Some are accustomed to fast swallowing, others to snacking on the go, and others simply have nothing to chew on due to lack of teeth and lack of time for prosthetics. Meanwhile, not only our health, but also the harmony of the figure depends on the amount of chewing food.

Rapid ingestion of food causes the development of caries, gastritis, stomach ulcers and obesity. The longer we chew food, the less we eat, which means we lose weight faster. As studies by scientists have shown, if a person chews food 40 times instead of 12 times, then the calorie content of his diet is reduced by 12%. This reduction in calories by chewing food thoroughly is the cheapest way to lose weight. After all, in this way the average person can achieve the loss of extra 10 kg per year.

In the course of experiments, scientists have found that who chews longer, he fills up faster. In the hypothalamus of our brain there are neurons that need the hormone histamine, which begins to be produced only after a person begins to chew. Histamine sends satiety signals to neurons in the brain. But these signals reach the hypothalamus only after 20 minutes from the beginning of the meal, so until this time the person continues to eat. And if he swallows food quickly and in large chunks, then before the signal of saturation is transmitted, he already manages to gain extra calories.

In the case of thorough chewing of food, we do not give the body the opportunity to overeat. Histamine not only serves to signal satiety, but also improves metabolism. Therefore, paying attention to chewing, a person not only begins to eat less, but also helps to accelerate the process of burning extra calories.

To lose weight, you need to eat slowly and chew food thoroughly, and you need to stop eating, leaving some free space in the stomach.

As the Japanese advise, eat until you have eight parts of the stomach full out of ten. When a person constantly overeats, his stomach stretches, and more food is needed to fill it. So there is a vicious, harmful to the harmony of the figure and health vicious circle. Avoid distractions while eating, such as reading or watching TV. In this case, it is very difficult for the body to determine when to stop eating.

Thorough chewing of food favors faster digestion and assimilation of food. After all, digestion does not begin in the stomach, but in the mouth. The better you chew food, the more it interacts with saliva. Saliva contains a protein - amylase, which promotes the breakdown of complex carbohydrates into simple ones already in the mouth. In addition, saliva is rich in various enzymes, hormones, vitamins and biologically active substances that contribute to better chewing of food and its rapid movement through the digestive tract.

With a long chewing of food, a large amount of saliva is released, which favorably affects not only digestion, but also improves the condition of the teeth. The components of saliva form a protective film on the teeth and strengthen the enamel of the teeth. Chewing for teeth and gums is a kind of muscle training in the gym. When chewing solid food, strong pressure is exerted on the teeth, which increases the blood supply to the gums and teeth, which is the prevention of periodontal disease. To load the gums and teeth with work, try to include more apples, carrots, cabbage, nuts, barley porridge and other foods that require long chewing in the diet. Chew food, evenly loading all the teeth, alternately with the left, then with the right side of the jaw. Do not drink milk, tea, juice, drinks, water, or other liquids with food. By swallowing food along with liquid, you do not chew it and thereby deprive it of the possibility of interacting with saliva.

Based on observations of the life of a cow, we can safely say that you can chew non-stop around the clock. Such a thorough chewing of food for people, of course, is not acceptable. How many times do you need to chew food to achieve better weight loss? Someone advises - 100-150 times, and some - 50-70 times. It really depends on what you're chewing. If it is difficult to grind a carrot for 50 times, then a minced meat cutlet can be done for 40 times. Yes, and the condition of everyone's teeth is different.

Of course, it’s not worth counting, but it’s really long enough, especially out of habit. Each piece is chewed until it becomes completely liquid so that the tongue does not feel the slightest heterogeneity. In this case, the food is abundantly moistened with saliva. If there is no or little saliva, then either the person is not yet hungry (or has already eaten), or the food is of poor quality - too astringent, burning, tasteless or dry.

Many take the path of least resistance by drinking plenty of food. In principle, it is allowed to sip a little, but it is advisable to learn how to manage with your own saliva. Moreover, liquid food also needs to be chewed, thoroughly flopping in the mouth every sip. This is due not only to the fact that saliva enzymes break down starches and, to some extent, proteins, and mucin, the mucous substance of saliva, makes food digestible.

By the way, almost all plant foods have the property that in the process of chewing it becomes tastier and tastier. People who swallow quickly simply do not know the real taste of food. Chewing is extremely important from a physiological point of view. After all, all nutrients are broken down in the gastrointestinal tract only in a dissolved state. In a lump, food is not absorbed. Small lumps can be softened by gastric juice, further dissolution is facilitated by pancreatic juice and bile. But at the same time, digestion slows down significantly, the possibility of putrefactive fermentation appears, and food is used extremely irrationally. The efficiency of our digestive machine is greatly increased if the food already enters the stomach in liquid form, properly treated with saliva. It becomes possible to be content with a smaller amount of food, because a person is nourished not by what he ate, but by what he learned. It is known that the lion's share of our energy costs is for digestion. These costs are significantly reduced with careful chewing, because the volume eaten is usually reduced, and the quality of pre-processing is greatly increased. Digestive organs get the opportunity to work without overexertion and rest, as a result, a wide variety of diseases - gastritis, colitis, ulcers, neurasthenia, etc. go away by themselves. No, it is no coincidence that all nutritionists insist on thorough chewing, often even declaring this principle to be key.

While chewing food, it has time to warm up to body temperature. And, therefore, the stomach will more easily meet the next portion, it will not shrink in a convulsive spasm. As a result, the mucous membrane of the stomach and esophagus will be able to start processing food easier and more comfortably.

If each piece of food is chewed thoroughly, the food is saturated and saturated with saliva. Saliva further softens food, making it easier to swallow. Saliva-rich food slides more easily through the esophagus.

During the thorough chewing of food, not only a sufficient amount of saliva is released. The chewing movements of the jaw launch a complex mechanism for preparing the entire digestive system for the upcoming work, gastric juice begins to be produced.

That is why prolonged use of chewing gum is fraught with negative consequences. After all, the stomach and digestive system receive a false signal and begin to prepare for a meal that will never arrive! Over time, "false positives" unbalance the digestive tract. And the optimal functioning of the entire digestive system is disrupted over time.

Saliva is also necessary for disinfection - it contains a lot of lysozyme, a special enzyme that effectively fights bacteria.

If you neglect the thorough chewing of food and swallow everything, practically without chewing, the load on the digestive system will increase many times over. Some of the hastily swallowed food can be processed in the stomach - but only the smallest parts. Larger pieces will end up in the intestines. They will not be completely recycled, because their size is too large for gastric juice to penetrate into each of its particles.

Thus, if the chewing of food is not completed to the end, a considerable part of it will not be absorbed by the body. And it will be simply removed from the body, loading the stomach and intestines with unnecessary work. If the chewing of food is done correctly, that is, the food is ground to a mushy state, it is much easier for the stomach to cope with such a substance. As a result of more complete processing of food, the body will receive more energy and will not work in vain.

In addition, if the food is digested more fully and efficiently, the food itself will require a much smaller amount. The stomach will be much less stretched. The digestive system will begin to work optimally, as it will have to do less work. An additional advantage of thorough chewing is that it can reduce the sharpness or dramatically reduce the manifestations of gastritis, colitis and even ulcers. The body begins to use the released forces to fight the disease.

So start helping the community today by chewing your food thoroughly.
Moreover, people have long said: how much you chew, how much you live.

Choosing natural products and eating right, we not only improve our well-being, but also maintain health. However, in the frantic pace of modern life, we sometimes forget that food must be thoroughly chewed.

More than a hundred years ago, obese Horace Fletcher put forward an amazing concept: chewing food more than 32 times a person can not only lose weight, but noticeably improve their health.

Thorough chewing of food contributes to:
Gum strengthening. Chewing muscles, like all the muscles of our body, need training, which is chewing. Depending on what kind of food you have to chew, there is a load on the teeth and gums. from 20 to 120 kg. As a result, blood flow in the gums increases, and the risk of developing periodontitis decreases.
Production of the required amount of saliva. One has only to hear the smell of food or think about some delicious dish, as saliva immediately begins to be produced in the mouth. human saliva on 98% consists of water, contains a number of useful enzymes and biologically active substances, vitamins of groups B, C, H, A, D, E and K, minerals Ca, Mg, Na, hormones and choline, is a weak alkali in chemical composition. When a person chews, saliva is produced 10 times more than in a calm state. At the same time, F, Ca and Na contained in saliva strengthen tooth enamel, and a protective film forms on the surface of the teeth.
Improving the functioning of the stomach, pancreas and liver. Once food enters the mouth, the brain sends signals to the stomach and pancreas to produce digestive acids and enzymes. Therefore, the longer the food is in the mouth and the longer it is chewed, the stronger the signals sent by the brain. And the stronger these signals, the greater the amount of gastric juice and digestive enzymes will be produced, and the better and faster the food will be digested.
Faster and more thorough digestion and assimilation of food. Our gastrointestinal tract is able to break down only those nutrients that are in dissolved form. Food that enters the stomach in a lump is not absorbed by the body. If the lumps are small, splitting occurs under the action of gastric and pancreatic juice, as well as bile. However, this significantly increases the digestion time, there is a danger of putrefactive fermentation. The better the food is crushed and processed with saliva, the higher the efficiency of our digestive system.
Neutralizing the action of acids and restore the normal acid-base balance of the body.
Reducing the workload on the heart. Swallowed large pieces of food put pressure on the diaphragm, on which the heart is located.
Better absorption of nutrients. Saturation of food with all useful components occurs in the mouth during chewing. Cereals, potatoes, sweets, bakery products - all products containing carbohydrates begin to be digested already in the mouth, and careful slow chewing of food can significantly reduce the burden on the digestive system. The stomach is able to process only very small pieces of food, since the gastric juice cannot penetrate into larger pieces. As a result, such unprocessed pieces of food enter the intestines and are excreted from the body.
Slimming. Thorough chewing of food allows you to get enough of much less food.

How does chewing your food help you lose weight?

Chinese experts from the University of Harbin came to a sensational conclusion: in order to lose weight, it is enough to chew food more thoroughly. 30 young men of various weight categories were invited to participate in the experiment. When receiving a portion of food, participants were asked to chew it first 15 times, then 40 times. Blood tests taken 1.5 hours after eating showed lower amounts of ghrelin (hunger hormone) in those volunteers who chewed 40 times.

Scientists at the University of Birmingham have come to the conclusion that chewing each serving of food allows you to get rid of evening snacks and reduce the number of calories gained. at least 30 seconds.

Yogis - recognized centenarians, there is a saying: " Eat liquid food, drink solid food". Its meaning is that even liquid food should not be swallowed immediately, but must be chewed to mix it with saliva. Solid food must be chewed very carefully to turn it into liquid. Usually, yogis chew one piece at least 100-200 times and can get enough of just one banana.

Many people like to drink water with food. It is best, of course, to limit yourself to your own saliva, however, if the food is dry and hard, you can gradually dilute it with water.

As a rule, most plant foods become more palatable during chewing, and if swallowed quickly, the true taste of the dish can never be known.

It has been scientifically proven that people who chew food longer than usual experience a feeling of fullness faster. As soon as food enters the mouth, and a person begins to chew, histamine is produced, which the neurons of the hypothalamus so need ( part of the brain). Histamine reaches the brain only 20 minutes after the start of a meal, thereby giving the body a signal of satiety. Thus, chewing slowly allows you to get enough of much fewer calories than hastily swallowing. In addition to signaling satiety, histamine significantly improves metabolism, thereby accelerating the burning of excess calories in the body.

Our body uses a lot of energy to digest food. If a person chews food thoroughly, thereby improving pre-processing, he needs significantly less food to satiate, and the digestive organs work with less effort.

Thorough chewing of food and the digestive system

From the oral cavity, unchewed pieces enter the esophagus and can injure it. In the process of chewing, food is heated to body temperature, thereby making the work of the mucous membranes of the esophagus and stomach more comfortable. Food can stay in the stomach for up to six hours, where proteins are broken down under the action of gastric juice. Further breakdown of proteins into amino acids occurs in the duodenum. Here, under the influence of lipase and bile, the breakdown of fats into glycerol and fatty acids occurs.

The digestion of food is completed in the small intestine. Under the action of intestinal enzymes, thoroughly chewed food is converted into simple compounds. And already these compounds are absorbed into the blood and saturate the body with energy and nutrients.

Since unchewed food is simply excreted from the body, we constantly lack vitamins, iron and proteins. In addition, lingering in the stomach, large pieces of food contribute to the reproduction of harmful bacteria and microorganisms. Small pieces of food are disinfected with hydrochloric acid contained in the gastric juice, in large pieces the bacteria remain unharmed and enter the intestines, where they actively multiply and can lead to dysbacteriosis and intestinal infections.

How to learn to chew slowly?

We hope that you will heed the simple but useful recommendations from this article. Just out of curiosity, at your next meal, try checking yourself how many times you chew before swallowing.

10 03.16

Without food it is impossible to imagine human life. It is necessary for most processes in the body. The habit of hurrying, eating on the go, consuming the benefits of civilization in the form of fast food, leads to sad consequences.

Few people think about why food should be chewed thoroughly. Let's try to figure it out.

Where does it all start

Civilization and society literally forces a person to increase the speed of food consumption, which is fundamentally wrong. It contributes to:

• the development of the food industry and chemical technologies, when puree-like finished products are imposed by marketers;
• fast food, when you can have a bite to eat in small cafes, on the street, if you feel hungry;
• more and more products appear that do not require preliminary preparation (to saturate, it is easier to fill with water, heat up, and so on).

All this is complemented by artificially produced additives that whet the appetite, through visualization, using the sense of smell.

As a result, the habit of chewing food is gradually lost.

The process of digestion, the human oral apparatus is arranged in a special way. Its main purpose is the processing of ingested food. This happens due to:

• specialized dentition adapted for chewing;
• a large number of salivary glands that produce enzymes that contribute to better absorption;
• strong muscles that promote chewing, swallowing, sucking.

This is where the process begins to promote better assimilation of products.

Doctors have proven that in the absence of the correct approach to chewing, problems appear in the gastrointestinal tract.

Hence arise:

• gastritis-like conditions;
• ulcerative lesions of the mucous membranes;
• violation of acid-base balance;
• poor absorption of beneficial nutrients.

The body is a smart system capable of accumulating fats and carbohydrates in the “depot”, which has not gone through the correct assimilation cycle.

The results are deplorable, inconclusive even in the process of losing weight, when extra pounds appear, given that you follow all the rules of a diet and a healthy diet.

We eat and don't rush

Surely you have heard from your grandmothers more than once: “You can’t rush! Eat slower." They are right. The process of eating should resemble a kind of ritual, when you can not only calculate the nutritional value, usefulness, but create all the conditions for maintaining the ability to chew food.

This is necessary to preserve longevity, beauty. By providing a full cycle of digestion, a person can create effective conditions for the restoration of the body:

• saturation occurs slowly due to the natural breakdown of food;
• teeth and gums perform their natural functions - grinding, which helps saliva;
• due to the tongue, its receptors, you can feel the full taste of food;
• thoroughly chewed food is easier to swallow.

The process of chewing is so multifaceted and complex that it is difficult to understand it on "automatism".

Due to the careful work of the digestive apparatus, a unique opportunity presents itself:

• recognize food intake as a necessity;
• reduce the need for large quantities;
• determine the time when you can stop, realizing that there is no hunger;
• pay more attention to your body.

If you learn to eat correctly, and food not as a means of quick satiety, then the result will not be long in coming. Food should be chewed as if tasting and evaluating each of its components.

The longer you do this, the softer it will become, and the enzymes will work better. It is necessary to do at least 50 chewing movements at a time.

1. The structure of the muscular tissue of the oral cavity improves.
2. The skin of the face is tightened.
3. The blood supply to the gums increases, which is the prevention of periodontal disease.
4. Nutrients are efficiently broken down.
5. Eating is stretched in time, but this only brings benefits.
6. You learn to experience new, unfamiliar tastes by enjoying food.
7. You can evaluate the usefulness of food by the time it is chewed.

Due to this, an excellent therapeutic effect is achieved.

What can be done?

There are a few simple rules that will help you learn to eat more slowly and get full faster.

1. Well, if you learn to cook yourself. Start with simple meals that won't be difficult to prepare. Gradually move on to more complex ones, based on the principles of a healthy diet.
2. You can not eat standing up, lying down. You should sit up straight, breathe deeply and calmly, forget about the clock.
3. Establish a strict regimen when food is taken at certain hours.
4. Remember that all food affects health, figure, general condition.
5. Learn how to use oriental chopsticks by putting your fork and knife aside. At first it is very difficult, but with practice you will quickly get used to it.

6. For eating, allocate yourself a separate place, not including the TV, computer.

7. You can not eat what is quickly prepared without your participation. Forget about what you can throw in the microwave or pour water.
8. If there is a habit of snacking, then it is better to do it at the expense of fruits, nuts, vegetables, and not snacks, bars and other harmful products.
9. It is important to chew food, thinking about its composition.
10. Look at every bite you are about to eat.
11. Do not be distracted, treat food consumption as a kind of sacrament.
12. Try to adjust your loved ones to this lifestyle.
13. Remember that a full life depends entirely on a special mood, when food is perceived as a natural desire to enrich your body.

Despite the desire of civilization to speed up our lives, it is necessary to remember the role of proper nutrition. Having learned the chewing technique, you can become a real gourmet guru, sharing experience with others in gaining a great figure, good mood and beauty.

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Until we meet again, your Evgenia Shestel

Thorough chewing is also necessary for the body to absorb food, as well as minerals, amino acids or vitamins. We have known about this since childhood, but often we are in a hurry and do not follow this rule. But in vain! The benefits of slow food intake are scientifically proven and are the basis of the health of the gastrointestinal tract in particular and the whole organism as a whole.

Numerous studies by doctors and scientists have repeatedly confirmed that some health problems arise only because of the bad habit of eating on the go or distractedly, for example, in front of the TV.

Why is it necessary to chew food a lot and for a long time before swallowing it?

Reason #1. Digestive system.

The digestive system is a complex and well-oiled mechanism, hardy, but fragile. It is easy to spoil it, but it will take a lot of time and effort to bring it back to normal. Poorly chewed rough food, such as crackers or nuts, can injure the walls of the esophagus.

1. Food well moistened with saliva, previously chewed in the most thorough way, quickly passes through the digestive tract, is completely digested and better absorbed.

1. Another important point that almost no one remembers is the heating of food in the oral cavity. We all know that raw food soup cools the body. After all, we do not heat it, and vegetables are always colder than our body temperature. When chewing, food is heated to the optimum degree, and this makes it easier for the mucous membranes of the esophagus and stomach, as well as the kidneys, which do not waste their resources on warming up cold food.

1. The smaller the food, the more nutrients will be released from it and absorbed by the body. Agree, it is easier to digest food crushed and fermented by saliva than a large piece, in the center of which proteins, vitamins and trace elements will remain. Moreover, these undigested substances will be excreted into the intestines, where the fermentation process will begin.

1. When we start eating and put the first piece of food in our mouth, the brain sends a signal to the pancreas and stomach to produce digestive enzymes and digestive acids. When you chew food for a long time, the brain sends signals stronger, therefore, the maximum amount of gastric juice is produced. This contributes to the rapid and high-quality absorption of food.

1. Well-chewed food is disinfected by hydrochloric acid in the stomach. This reduces the risk of reproduction of harmful microorganisms and bacteria, because gastric juice does not penetrate into large pieces of food, and bacteria can remain unharmed. So they will be in the intestines, where they can multiply, which leads to dysbacteriosis or intestinal infections.

Reason number 2. Careful chewing and body work.

Eating food in a calm environment, without distractions, significantly improves the functioning of our body.

1. Strengthening the gums during chewing occurs due to the flow of blood to the tissues. Chewing muscles expose the teeth and gums to a load equal to 20-120 kilograms.

1. As it became known recently, they also live around the gums. With careful chewing of greens, vegetables or fruits, active B12 coenzymes are absorbed by diffusion from the mucous membranes.

1. If you quickly chew and swallow food, then the heartbeat increases by 15-25 beats per minute. In addition, the stomach filled with large pieces of food puts pressure on the diaphragm, which negatively affects the heart.

1. With careful chewing, the ability to concentrate increases, nervous tension is relieved, negative emotions are annulled, which generally contributes to an increase in mental activity.

1. Substance lysocin, present in saliva destroys bacteria, so that carefully processed food with saliva reduces the risk of poisoning many times over.

1. The longer we chew, the more saliva is produced, which neutralizes the effects of acids, therefore, protects tooth enamel from damage. Calcium, sodium and iron contained in saliva strengthen the enamel, as it has the ability to absorb trace elements.

Reason number 3. Chew and lose weight!

The longer we chew, the less food we eat - this is an indisputable fact. Excess fat also appears from overeating. In an effort to get full faster, swallowing food without chewing thoroughly, we eat much more food than required.

1. When chewed, it is produced histamine A hormone that signals the brain to be full. It will take at least 20 minutes for histamine to reach the brain. During this time, you can either eat a little, as we chew thoroughly, or a lot and get extra calories. In addition to this function, the hormone histamine affects the metabolism for the better, which accelerates the burning of calories.

1. A leisurely meal prolongs the feeling of satiety. The Chinese conducted a study in which a group of men participated. One part chewed food exactly 20 times before swallowing, the second - 50 times. Two hours later, a blood test showed that those who chewed thoroughly 50 times had almost no hunger hormone in their blood - herelin, unlike those who chewed 20 times.

1. Of course, chewing food thoroughly contributes to weight loss also because it prevents the formation of toxins, toxins and fecal stones. This also greatly affects the maintenance of the body in shape.

How much to chew food?

You are probably wondering: “How many times to chew this or that food?”. There is no single answer, it all depends on the food. For example, solid food should be chewed at least 40-50 times, while liquid food or puree will need 15 times. Chew food until you can no longer taste it.

You need to “chew” even liquid foods - juices, smoothies, tea, and so on. This implies that before swallowing, you need to hold the juice in your mouth for at least 10 seconds, then swallow in small portions.

As Eastern wisdom says: “He who chews 50 times is not sick with anything, whoever chews 100 times lives a long time, whoever chews 200 times is immortal.”

1. While eating, concentrate only on it, do not think about anything other than food.

1. Breathe into your belly, slowly and deeply.

1. Don't turn on the TV, don't look at the newspapers.

1. Try to cook for yourself, your energy is more suitable for you.

Dare! Give up the habit of eating in a hurry and on the go. Pay attention to how you eat and what your mind is doing during this process.

For health, you need absolutely nothing, just attention to yourself.

The process of digestion of food begins already in the oral cavity: teeth grind food, and saliva enzymes break down the complex carbohydrates and starch that it contains. Chopped and saliva-treated food passes through the digestive tract more easily, is digested faster and is better absorbed. In addition, during chewing, food acquires body temperature, which means that the mucosa of the esophagus and stomach will not suffer from too hot or cold foods.

In the stomach, under the influence of gastric juice, the digestion of proteins contained in food begins. From the stomach, food enters the duodenum, where further breakdown of proteins, carbohydrates and fats occurs. Cooking of food is completed in the small intestine: simple compounds are formed in it, which are then absorbed into the bloodstream and saturate the body with energy and nutrients.

WHAT THOROUGH CHEWING DOES

Improves the work of the stomach, pancreas and liver. As soon as food enters the mouth, the brain sends signals to the stomach and pancreas. They begin to actively produce digestive acids and enzymes. The longer the food is in the mouth, the more signals the stomach and pancreas will receive, which means that the body will produce enough enzymes for high-quality and fast digestion of food.

Promotes rapid digestion and complete assimilation of food. Chopped and chewed food does not linger in the stomach, it is immediately broken down by digestive juices, and putrefactive fermentation does not occur in the intestines.

Strengthens teeth and gums. Chewing is a kind of exercise for the oral cavity, resulting in increased blood flow to the gums and teeth. Excellent prevention of periodontitis. In addition, saliva contains potassium, calcium, sodium, phosphorus, which strengthen tooth enamel. Saliva also forms a protective film on the surface of the tooth.

Eliminates digestive problems. Slow chewing of food is a prevention and one of the effective ways to treat heartburn, gastritis, colitis, constipation, and diarrhea.

Helps to lose weight. Trying to get full faster, we often eat more than we need. But if you eat slowly and chew your food thoroughly, you can satisfy your hunger with a much smaller portion.

Reduces stress on the heart. When you eat fast, your heart rate increases by at least 10 beats. In addition, the stomach, overflowing with large pieces of food, presses on the diaphragm, which is located above it. In turn, the diaphragm presses on the lungs (the volume decreases, the load increases) and the heart, as a result, the heart rate rises. A full stomach also puts pressure on the pancreas, so she has to work hard to cope with a large amount of poverty. The pancreas also begins to press the heart and partly the diaphragm, which makes breathing even more difficult. It turns out a vicious circle. You can’t get into it if you don’t rush while eating, don’t be distracted by watching TV and reading a magazine, but fully concentrate on the process itself.