When it comes to dyslipidemia, people usually think about whether they eat too much, eat too greasy, but have you ever looked for the reason in the speed of eating?
Recently, a cross-sectional observational study from Italy found that eating fast, especially at lunch and dinner, significantly increased the risk of dyslipidemia.
Are you eating too fast?
Now is a fast-paced era, people are accustomed to the fastest speed to solve all the problems, even the meal has become a speedy thing, many people in order to faster into the work, a meal may be less than 5 minutes to eat.
How can you tell if you're eating fast or slow?
First, let's take a look at the scientific pace of eating noted in the Dietary Guidelines for Chinese Residents.
In terms of time, breakfast should ideally take 15 20 minutes, while Chinese food and dinner should take about 30 minutes.
From the frequency of chewing, a mouthful of rice chewing 20 times, middle-aged and elderly people will decline in digestive ability, the speed of eating more to slow down a bit, a mouthful of rice chewing 25-50 times. There is no harm in checking your meal times against, and then counting the number of times you chewed each bite. Breakfast hastily pull a few mouths on the way out, lunch "inserted" to solve the dinner wolf wolf finish rush to watch TV, dancing, this is all part of the eating too fast. The faster you eat, the greater the risk of dyslipidemia As the saying goes, "ten fat people eat fast", research shows that people who eat too fast are indeed prone to obesity. A multi-ethnic study in Asia found that those who eat faster than those who eat slower, consume an average of 105 kcal more per day, increase their weight by about 5 kg, increase their BMI by 1.3 kg/m2, and increase their waist circumference by 3.1 centimeters. Due to the speed of eating too fast, the brain receives the stomach and intestinal secretion of the "full" signal will be relatively delayed, easy to lead to eating too much. Originally a meal on the full, but because of eating too fast, eat a bowl of half the brain to react to eat full, over time, too much intake will be converted to fat stored in the adipose tissue, people are getting fat. Obesity can be said to be an important factor in the occurrence of hyperlipidemia, because obesity causes insulin resistance, which leads to a serious decline in the liver's ability to remove fat, and at the same time, obesity, with the ability to remove lipids, high-density lipoprotein cholesterol (HDL-C) content is also significantly reduced. In addition to affecting lipids through obesity, eating too fast also directly brings the risk of dyslipidemia. People who eat too fast have about a 5-fold higher risk of developing metabolic syndrome compared to those who chew slowly. Metabolic syndrome is a combination of multiple metabolic disorders that manifests itself clinically as a series of syndromes, including obesity, hyperglycemia, hypertension, dyslipidemia, hyperuricemia, a high prevalence of fatty liver disease, and hyperinsulinemia. Eat really have to "dilly-dally" a little Whether it is indirectly or directly, the speed of eating too fast on our health hazards is very big, how can you let you in the meal to reduce the speed of deceleration, the formation of chewing and swallowing of a good habit? A meal divided into more than one meal, each mouth to pay attention to the number of chewing You can usually eat the meal, divided into 3 4 portions, and then a copy of a meal, a mouthful of rice at least 20 chewing, and so on, until completely swallowed and then eat a mouthful of, which prolongs the speed of eating, but also to increase the number of chewing. The number of chewing. You can't eat the bowl and watch the pot, obviously there is enough rice in the bowl, or constantly add food, this mouth is not swallowed in a hurry to eat the next mouth dishes. Change your diet and increase your cooking skills A lot of people eat fast because the proportion of roughage and vegetables in their diets is too low, and at the same time, too much softness and fine small pieces of food, but also easy to let us eat in the swallowing, to change their own cooking methods, try not to cook too soft, don't put the food, don't put the food, don't put the food, don't put the food, don't put the food, don't put the food, don't put the food. food too soft, do not cut the food into too large pieces, remind us to chew thoroughly. It's not a bad idea to make adjustments, such as making the buns a little bigger, and adding mixed grains such as corn and brown rice to the cooking is also a recommended method. Find the right dining companion to create a good eating environment Eat away from the cell phone, TV, etc., and focus on eating. While playing the phone while eating, this way seems to extend the meal time, but in fact, because the brain is distracted by other things, it is likely to not care about chewing, casually swallow the food in one gulp, and some of the food blogger's video will make people more and more look at the more you want to eat, invariably let yourself eat more and faster. There is also the fact that do not eat with people who eat fast, in the meal unknowingly speed up their own eating speed. Find a dining companion with a slower eating speed, and you'll slowly decelerate down yourself. The meal should be eaten well and more slowly, and in the new year, eat well and take good care of yourself. References: [1] Forever young at the table": metabolic effects of eating speed in obesity. J Transl Med. 2021 Dec 24. 19(1):530. [2] Teo P S , Dam R , Whitton C , et al. Association between Self-Reported Eating Rate, Energy Intake, and Cardiovascular Risk Factors in a Multi-Ethnic Asian Population[J]. Nutrients, 2020, 12(4). [3]Yamane M , Ekuni D , Mizutani S , et al. Relationships between eating quickly and weight gain in Japanese university students: a longitudinal study[J]. Obesity, 2014, 22(10):2262-6. [4] Zhu B , Haruyama Y , Muto T , et al. Association between eating speed and metabolic syndrome in a three-year population-based cohort study.[J]. Journal of Epidemiology, 2015, 25(4):332-6. [5] Su Yanping, Yang Kun, Liu Xiangtong, et al. Study on dietary behavior and risk of chronic diseases in Beijing adult population[J]. Preventive Medicine, 33(2):6. [6] Li Hong, Qu Chengyi, Bai Lixia. A case-control study of behavioral lifestyle risk factors for esophageal cancer[J]. Journal of Disease Control, 2008(3).