{"id":345179,"date":"2014-05-11T14:48:48","date_gmt":"2014-05-11T06:48:48","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/special-nutrition-belly-345179.html"},"modified":"2019-05-04T10:29:31","modified_gmt":"2019-05-04T02:29:31","slug":"special-nutrition-belly","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/galerie\/special-nutrition-belly-345179.html","title":{"rendered":"A special diet for a flat stomach"},"content":{"rendered":"

Which foods should we choose?<\/strong><\/p>

Vegetables:<\/strong><\/p>

To choose:<\/em><\/strong>\u00a0Zucchini\u00a0and eggplant<\/a>, which are very easily digestible.\u00a0Baby corn.\u00a0Fennel, after removing the hardest outer leaves.\u00a0Green salad.\u00a0Tomatoes, provided the skin and seeds (which cause acidity) are removed.\u00a0Cucumbers, stripped of their soft centres.\u00a0\u201cTo aid digestion, I recommend chewing on spices such as coriander or caraway seeds after a meal,\u201d says Virginia Roux, dietician at the l\u2019Agence des fruits et legumes (Fruit and Vegetable agency in France).<\/p>

To lose:<\/strong><\/em> Vegetables with harsh and irritating fibres such as radish, cabbage (white or red) and the green parts of leeks.\u00a0Ditto for peppers; the skins and seeds are too hard to digest, and peas, because they contain enzymes that make the stomach bloat.<\/p>

Fruit:<\/strong><\/p>

To choose:<\/em> <\/strong>Raspberries and strawberries.\u00a0Nectarines, peaches, pears, apples, washed and dried.\u00a0And apricots, for those who are able to digest the skin without problem.<\/p>

To lose:<\/em><\/strong>\u00a0Fruits with high water content or served very fresh, such as melon (95% water) and watermelon.\u00a0And if you cannot avoid it, limit yourself to a maximum of two slices, unaccompanied by a glass of water, because this results in serious bloating. Cherries and plums, rich in sorbitol, are also the best allies to swollen tummies. Flee from grapes and figs as well, due to the large number of seeds they contain.<\/p>

Meat and fish:<\/strong>
Opt for fish over meat<\/a>, whilst avoiding the more fatty varieties (eg. tuna, sardine, salmon, mackerel).\u00a0Minced or thinly sliced meat is less compact, and therefore more digestible.\u00a0White meat (eg. veal, turkey or chicken) it is also easier to digest because of the lower fat content.<\/p>

Milk and cheese:<\/strong>
Fats are found in relatively low quantities in milk, even when full-cream.\u00a0\u201cThere is therefore no reason to deprive yourself of it,\u201d says Jean-Michel Cohen.\u00a0If you cannot get over your soft spot for cheeses, just remember to avoid those containing mould (Roquefort, blue, Gorgonzola...), as they amplify the phenomenon of fermentation (and therefore bloating) in the stomach.<\/p>

How to prepare them:<\/strong><\/p>

Avoid cooking fats:<\/em><\/strong>
They form a chemical called propanol that irritates the intestinal wall and promotes bloating.\u00a0Meat or vegetables should be boiled, roasted, grilled or cooked in a microwave.\u00a0Oil or butter should be added only off the heat.<\/p>

Chop and cook vegetables:<\/em><\/strong>
Raw vegetables may be tempting, but they can cause pain and bloating.\u00a0So avoid those which are the richest in fibre.\u00a0In all cases, it is better finely chop, boil, or even puree the vegetables. The broken down fibres thus lose their irritancy.\u00a0For starters and salads, vegetables like green beans, carrots, asparagus, leeks, mushrooms should be blanched \u2013 first cooked, then served cold.<\/p>

Peel and de-seed fruits:<\/em><\/strong>
\u201cRich in pectin, their skin is less easy to digest.\u00a0You may even find traces of chemical treatments that can irritate the intestinal cells,\u201d says Dr. Cohen.\u00a0The seeds are made of vegetable fibres; they are thus not absorbed by the intestine, although they have been mashed by the teeth.\u00a0Fruits<\/a> can be replaced by industrial compotes and fruit syrups.\u00a0Forget jams, as they are mostly made from whole fruit, including the seeds.\u00a0Opt instead for jellies.<\/p>

Toast your breads:<\/em><\/strong>
The lighter the bread, the more air it contains... which, once swallowed, results in the stomach bulging.\u00a0The more it is cooked (or toasted), the more the starch fibres tighten \u2013 the air then disappears, and digestion becomes easier.\u00a0Avoid, therefore, fresh breads, especially those just out of the oven, which are still cooking, and whose starch is still not sufficiently broken down.\u00a0As for wholemeal breads or cereals, the large amount of fibres makes them difficult to digest.<\/p>

The false friends: <\/strong><\/p>

Soft drinks<\/a> and fruit juices:<\/em><\/strong>
Carbonated or fizzy drinks contain air and carbon dioxide to create the bubbles.\u00a0Once swallowed, these gases make the stomach inflate.\u00a0Alcohol, irritating by nature, should also be limited.\u00a0Alcoholic and gaseous, rich in enzymes and sugar, beer, specifically, is the worst enemy of your bikini body. The pulp in fruit juices can be problematic as well.\u00a0It is better to replace them with flavoured waters.<\/p>

Diet chewing gums:<\/em><\/strong>
The repeated and prolonged mastication makes you swallow air and inflate the stomach.\u00a0Moreover, sorbitol and xylitol, which \u201csweeten\u201d chewing gums, are just as irritating to the intestines as alcohol is.<\/p>

* Author of \u201cMaigrir, le grand mensonge\u201d (Weight Loss, the big lie) (Flammarion).<\/em><\/p>

Mathieu Rached<\/em><\/p>

To continue reading the report\u00a0\u201cGetting ready for swimsuit season\u201d<\/a>:\u00a0<\/strong><\/p>

How to feel self-confident in a swimsuit?<\/a><\/p>

10 tips for a flat stomach<\/span><\/a><\/p> ","protected":false},"excerpt":{"rendered":"

If there is one moment we dream about not having a tummy, it is definitely when at the beach, all suited up in our Lycra. And that moment is coming soon, what with summer just around the corner! What foods should we adopt, and how should we eat them to avoid bulking up? Nutritionist Jean-Michel Cohen shares with us his advice.<\/p>\n","protected":false},"author":65,"featured_media":19747,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Achieve your summer-ready flat stomach by: Choosing from the best fruits, vegetables, meat, fish and dairy and skip the bad stuff such as fizzy 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