At the end of the year and the beginning of the year, there are more opportunities for companies to contact banquets and family dinners, so overeating has become a common "holiday syndrome". Overeating is a bad eating habit, which will bring a lot of harm to people's health.
After eating, the digestion and absorption of food depends on the normal structure and function of gastrointestinal tract and digestive accessory organs. Chew the food in your mouth first, then swallow it into the esophagus, and then push it into your stomach. In the stomach, food is fully mixed with the contents of the stomach, stored, and transported to the small intestine in batches through the pylorus. Protein is mainly digested in the stomach, high fat-soluble substances such as alcohol are slightly absorbed in the stomach, and carbohydrates, protein, fat, vitamins, electrolytes and other substances are completely digested and absorbed in the small intestine. There are annular folds on the surface of the inner wall of the small intestine, with thousands of villi and microvilli, and its surface area has increased by more than 30 times, with a total surface area of more than 250m2, which is equivalent to the area of a tennis court. With the help of various digestive juices, the nutrients are fully and completely absorbed in the small intestine, and finally the food residues stay in the large intestine for 1 ~ 2 days, absorbing about 1, 500 ~ 2000 ml of residual water every day, and are excreted in the form of feces through intestinal peristalsis. Overeating will completely disrupt the normal rhythm of digestion and absorption of food in the stomach.
Digestive accessory organs play an equally important role in the digestion and absorption of food. Pancreatic endocrine insulin regulates blood sugar and secretes a variety of digestive enzymes. Pancreatic amylase digests carbohydrates, such as rice, pancreatic lipase digests fats, such as meat, and trypsin and chymotrypsin digest protein, such as lean meat. The liver is like a huge biochemical processing plant. Hepatocytes participate in the metabolism and synthesis of various substances, including alcohol, and secrete about 600~ 1200ml of bile every day, which is excreted into the gallbladder for storage through the bile duct and discharged into the duodenum if necessary to help digest fat. Overeating will require a large amount of digestive juice in a short time, which will obviously increase the burden on the affiliated digestive organs.
There is a complete nervous system network in the gastrointestinal wall, and about 65.438 billion nerve cells are divided into two dense sub-networks, in which the myenteric plexus controls the main gastrointestinal movement and the intestinal submucosal plexus controls the main mucosal sensory function. After eating, food stimulates submucosal sensory neurons to release neurotransmitters, "informs" intermuscular motor neurons, regulates gastrointestinal movements, and ensures regular appetite and defecation every day. The central nervous system continuously controls the digestion and absorption of food through the brain-gut axis. Before the Chinese New Year, people became busier at work, and there were many social activities besides work all day. Many people spend all day in bars and dinners, overeating and living a very irregular life. Emotional excitement and mental stress affect the central nervous system, leading to gastrointestinal motor-sensory system disorders and diseases.
After overeating, dizziness, brain swelling, mental trance, gastrointestinal discomfort, chest tightness, shortness of breath, diarrhea or constipation may occur, and in severe cases, acute gastroenteritis and even gastric bleeding may occur; Drinking too much fish and meat will overload the liver and gallbladder, accelerate the metabolism of liver cells, increase bile secretion, cause liver function damage, aggravate the condition of patients with cholecystitis and hepatitis, and also make the pancreas secrete a lot, increase the pressure in the duodenum, and induce acute pancreatitis, which can be fatal in severe cases; The study found that 2 hours after overeating, the risk of heart disease increased by 4 times; When diarrhea occurs, the old people lose a lot of body fluids, the whole body blood circulation is reduced, the blood is concentrated and viscous, and the flow is slow, which leads to cerebral artery occlusion, cerebral blood flow interruption and cerebral infarction. Once the above adverse consequences occur, there is no need to panic. Those with severe symptoms should seek medical attention in time and deal with them correctly so as not to delay the illness.
Diet is a kind of culture, the Chinese nation's diet culture has a long history, and overeating is an uncivilized behavior. Advocate food hygiene and correct bad behaviors, so as not to be extremely happy and sad in a festive atmosphere and harm others and yourself.
Cut off the temptation of food:
Friends are eating cakes, there is a mouth-watering food program on TV, and people around them are eating noodles with relish. These behaviors will tease your taste nerves, stimulate your appetite and ruin your weight loss plan overnight. Instead of staring at the food on the table and swallowing it desperately, it is better to put it away. Therefore, removing the source of stimulating appetite is the first key to the success of dieting.
Don't keep food at hand in your spare time. It is particularly easy to be stimulated by food on an empty stomach. Avoid watching food programs and magazines, or avoid food scenes and snack advertisements in programs. Eating in a restaurant is the most vulnerable to the temptation of dessert, so it is best to open the table immediately after eating. Don't eat in unfamiliar places. Brush your teeth immediately after eating. Don't chat while eating. Don't go shopping on an empty stomach. A list before shopping. Check your purchases again before you check out. The candy and snacks you accidentally bought will definitely end up in your stomach.
The biggest reason for dieting failure is that you can't overcome the feeling of fasting. How to recognize the true feeling of fasting?
The feeling of fasting can be divided into two types, one is muscle hunger caused by blood sugar reduction; The other is a false sense of fasting caused by boredom, fatigue or emotional instability. The former is a true physiological feeling of fasting, while the latter is a false feeling of longing. When you feel fasting, first calm down and analyze whether this is a real feeling of fasting or a false feeling of longing. Perform the following five actions. If the feeling of fasting disappears, it is not a real feeling of fasting, but a false feeling of longing. 1: Wait three minutes before reaching for the food. 2. Take away the things that stimulate appetite.
3. Take action: take a bath, turn off the TV and read a book, or call a friend, etc. To change behavior and psychological feelings. 4: transfer positions. 5. Avoid loneliness: boredom and loneliness can also lead to fasting. Talking with people can eliminate the feeling of fasting in emotional communication.
How to overcome desire?
Being hungry all the time is a big killer to lose weight. In addition to understanding the difference between fasting and craving in the previous methods, understanding the reasons why you want to eat and analyzing the eating situation will help you lose weight successfully. If you really can't stand it, if you must eat, you might as well drink sugar-free coffee, tea, natural fruit and vegetable juice, or eat chewy dried fish and low-calorie seaweed to satisfy your appetite. Do you know what the devil's trial period is in dieting? Maybe when you are dieting, you will often unconsciously fall into the devil's test period, so you must know how to spend the devil's test period of dieting! The time when everyone has the urge to eat is not fixed. Do you suddenly want to eat when you relax after work? Or at work, I am quite self-controlled, but on weekends or long holidays, I have no restraint in eating. This kind of night or weekend that makes people want to eat crazy is the so-called devil's test period.
How to overcome the devil's probation period
1: People who want to eat dessert on weekends: People who can't stand the temptation of dessert when relaxing, it's best to go out for a walk on holidays to avoid eating opportunities.
2. After class, I was asked by my friends to eat high-calorie food: I made an excuse not to eat in advance, even if I had to be dragged away by my friends, I should try to choose low-calorie food.
After work, I suddenly want to have a big meal: I should choose other ways to reward my hard work, such as watching movies, buying clothes or shopping.
First of all, the source of stimulating appetite should be removed, provided that the place or behavior is changed. If you can't overcome obstacles by yourself, you'd better ask friends or family for help. On the surface, there seems to be no direct relationship between dieting and thinking, but there are actually many articles in it. Do you often talk about the words absolute or certain? The more people who want to go on a diet like talking about death, the more they will torture themselves. There are many examples of this failure. Look at this vicious circle:
I made up my mind never to eat XXX → I couldn't resist the temptation to eat it → I felt regret after eating it → I blamed myself and felt very guilty → I gave up dieting → I gained weight again → I lost confidence. As a result of this vicious circle, you can only get fatter body and heavier frustration than before dieting.
Change your way of thinking:
I have already eaten XXX, and it is absolutely hopeless. Temporary loss of control does not mean failure.
So hard, it still has no effect. Even if the weight is swaying? Unload? What happened to your neck and hat?
Eat today and start dieting tomorrow. Start working hard today.
Obesity is hereditary and there is no way to change it. Eating habits are more influential than heredity.
The motivation to continue dieting is to limit yourself to death, without absolute words and thinking. Relaxation is the secret of success. Most importantly, even if you fail to diet, don't deny yourself, think positively and continue to lose weight happily.