It is a well-known fact that overeating is bad for health. However, why do so many people face the temptation of beauty?
Health education expert Hong Zhaoguang said: “in ancient times, in addition to gastric digestion, also play a reserve function, eat a meal hungry three days no problem; and now, every day some people eat eat well, if a person’s stomach every day can hold 1 pounds of food, just fill half enough the day required. Otherwise, it will only overload the body and cause a range of health problems.”
1., obesity: modern people often eat high fat, high protein foods, digestion more difficult, redundant nutrients accumulated in the body, and its consequences are obesity and a series of wealthy diseases. “Numerous scientific studies confirmed that obesity will include cardiovascular disease, hypertension, diabetes, arteriosclerosis, fatty liver, cholecystitis, plus the resulting complications may reach hundreds, very terrible.” Hong Zhaoguang says.
2., stomach disease: eating too much brought about by the direct harm, that is, the burden on the gastrointestinal tract increased, indigestion. In addition, human gastric mucosal epithelial cells have a shorter life span, and should be repaired every 2-3 days.
If the meal is absorbed, meal and fill the stomach, the stomach is always in a state of fullness, gastric mucosa is not easy to get opportunities to repair the gastric secretion of gastric juice, gastric mucosal barrier damage, inflammation of the stomach, resulting indigestion symptoms, long past, may also occur in gastric erosions, ulcers and other diseases.
3. bowel disease: scientists in Taiwan, China, have found that clogged fat in the intestines can cause intestinal obstruction and black stools and blood.
4. fatigue: eating too much can cause a slow reaction of the brain and accelerate the aging of the brain. When people are full, the blood on the body runs to the stomach and intestines to work. It is easy for people to stay tired and feel sleepy for a long time.
5. cancer: Japanese scientists pointed out that eating too much will cause the reduction of cell carcinoma factor activity, increasing the risk of cancer.
6. Alzheimer’s disease: Japanese experts also found that about 30%-40% of Alzheimer’s patients, in the prime of life have long habit of eating.
7. osteoporosis: long-term satiety, easy to make bones too decalcification, osteoporosis will greatly increase the probability.
8. kidney disease: excessive diet can damage people’s urinary system, because too much non protein nitrogen from the kidneys, will inevitably increase the burden on the kidneys.
9. acute pancreatitis: dinner is too good to eat, plus drinking too much, it is easy to induce acute pancreatitis.
How to handle the “full” scale
First, grasp the time to eat, it is best to begin to eat when you feel a little hungry, and eat every meal at a fixed time, so that you can avoid eating too much and eating too quickly after you are too hungry.
Second, eat at least 20 minutes, because the brain will receive a full meal after 20 minutes from the meal. If you eat too fast, your brain will probably have eaten too much before you get the latest information.
Third chew more than 30 times each meal.
Fourth, use a small spoon instead of chopsticks, slow down.
Fifth, you can eat more cold dishes and coarse grains, raw food is not good chewing on the swallow can not go down, drink oatmeal porridge is slower than white rice, eating whole wheat bread is slower than eating white bread.
In addition, each containing a little less, drink two glasses of water before eating or drinking soup, buy a small package of food, eat more crude fiber, increase satiety foods, such as beans, konjac, use tray and transparent tableware, eating consciously to help others rotary table dishes are is a good way to avoid eating support.
What’s it like to be seven minutes full?
Speaking of this, you must want to know what it feels like to have seven minutes to eat To what extent should I put down the chopsticks? Life, please China Agricultural University Faculty of food science and nutrition engineering Fan Zhihong teacher, give you a standard of judgment.
After studying the feeling of satiety for some time, I think seven minutes should be such a feeling, the stomach has not felt full, but the enthusiasm for food has declined, the initiative to eat speed is also significantly slower. It’s customary to eat more, but if you take away the food and change the subject, you’ll soon forget to eat. The most important thing is that you won’t be hungry before the second meal.
A lot of people say, “how can you feel such a delicate difference?” I don’t even know how much I’ve been eating This is because most people never feel fully satisfied when they are eating. If you concentrate on eating, eat slowly, from the beginning of the first bite, feel for food, sense of urgency, passion for food, eating speed, every eat a mouth after satisfying hunger subsided gradually, gradually enrich stomach feeling, so slowly that can realize seven points the feeling of satiety.
Therefore, in our daily life, we need to slow down and concentrate on eating, so that we can get used to seven full.
There is also a secret, eating large water foods can allow the stomach to feel “full” in advance, is conducive to control food intake, prevent obesity. For example, drink porridge, eat noodles, eat a lot of vegetables, eat less oil fruit, are relatively easy to make seven points ahead of the arrival of the feeling of satiety. Those who need to eat a few chews to swallow food, such as whole grains, vegetables, fruit crisp, can make people slow down the speed of eating, but also conducive to the full feeling, which is helpful for us to control appetite, avoid excessive.
However, the food, valuables, oil and more dietary fiber less is just the opposite, they will let people eat faster, imperceptibly ate a lot, while the central satiety hasn’t received the report, the stomach feel full before you stopped. But at this point, the energy in the food has long exceeded the needs of the body. The only thing that can be done later is to increase the amount of exercise that consumes excess calories.