Читать книгу The Healthy Gut Cookbook: How to Keep in Excellent Digestive Health with 60 Recipes and Nutrition Advice - Marguerite Patten - Страница 23

Alcohol and certain foods wreak havoc on the stomach and digestive system if taken in excess. If you plan to maintain a healthy gut, here is the bald truth about how we should temper our intake of food and drink!

• Alcoholic beverages – men should limit themselves to 21 units per week; women should consume no more that 14. That translates into 3 and 2 units per day respectively. Avoid binge drinking – your stomach may rebel, but your liver will suffer in silence until it is too late. Each of the following is a single unit:

• Spirits: single pub measure = 25ml

• Fortified wine: single pub measure = 50ml

• Wine: single pub measure = 125ml

• Ordinary beer or lager (3.5%): small can = 275ml

• Strong beer or lager (7%): ½ small can = 135ml

• Avoid foods that are too hot (temperature).

• Go easy on foods containing excessive quantities of hot peppers.

• Limit your caffeine intake. Experts suggest not drinking more than six caffeinated beverages a day (tea, coffee, cola). Drink less if you suffer from stomach ulcers, kidney disease, heart problems or high blood pressure. Caffeine is a mild stimulant commonly used to improve alertness and mental performance. Used in excess it causes insomnia, loss of calcium from bone, palpitations and tremors. In some people it triggers joint inflammation and migraines. Caffeine is addictive and can cause unpleasant withdrawal symptoms such as severe headaches and irritability.