Health habits of Americans

The American Diabetes Association announces the best time and order of eating. Eat the staple food last, don't be too late for dinner. Health Times reporter Dong Chao Diabetes is one of the common chronic diseases. Sugar friends want to control their blood sugar, in addition to taking medicine on time according to the doctor's advice, they should also control their diet. As a result, many people who love candy don't say that they are hungry, and they often feel dizzy and weak. When they can't bear it, they will "overeat", which will lead to unstable blood sugar fluctuations. In fact, it is unscientific to only let sugar friends eat less. On the one hand, I don't know how much to eat less, on the other hand, I don't know what is the best to eat less. If you control your diet blindly, it will also cause malnutrition. Recently, at the annual meeting of the American Diabetes Association, many experts reported that blood sugar can also be lowered by adjusting the time and order of eating. ? Pay attention to the rhythm of time when eating. Kong Di Peterson, an expert from the University of Alabama in the United States, put forward the viewpoint of intermittent fasting and circadian rhythm. First of all, there is an intermittent fasting called time-limited eating (TRF), which is different from other fasting such as two days a week. TRF means not eating for a certain period of time every day (generally more than 12 hours). If you eat all the time from 6: 00 a.m. to 6: 00 p.m. in a day, you will reach a TRF of 12 hours or more. In addition, you can't eat dinner too late, otherwise it will be extremely harmful to your health. Do you want to have dinner? Don't eat when you shouldn't. Studies have found that eating when you shouldn't eat, especially near bedtime, will make you fatter than eating earlier. At present, the conclusion of TRF research is that it is best to compress the time of eating in the early daytime. Studies have found that such benefits include: reducing hunger or reducing food intake; Weight loss or body fat loss; Glucose and insulin levels decreased, while insulin sensitivity increased; Blood pressure drops; Enhance fat oxidation (enhance fat burning); Reduce the oxidation pressure. However, TRF research points out that even intermittent fasting is harmful to your health if you eat too late at night. Why is eating late harmful to your health? The human body follows the natural physiological rhythm. In this 24-hour circadian rhythm, our bodies follow the laws of metabolism, physiology and behavior. For example, between 3 am and 6 am, usually in sleep; 6~9 am is the fastest time for blood pressure to rise; From 6 pm to 9 pm, our blood pressure is the highest. This rhythm system is controlled by two aspects, on the one hand, the internal factors of the body, such as hormone regulation; On the other hand, it is external, such as accepting sunshine, diet, sleep-wake rhythm, physical exercise and so on. The two aspects must be coordinated with each other, so that this rhythm system can work normally. If it is not coordinated, such as external factors, eating at the wrong time will lead to metabolic disorder. Kong Di Peterson thinks that the most useful plan is to have dinner before 3 pm, but many people can't do it. Another alternative is that dinner should be finished before 6 pm, and the ratio of food in the morning, middle and evening is 50%: 30%: 20%. Can you lose weight without breakfast? It's not good for blood sugar levels. It is best to eat it 1~2 hours after getting up. When to have breakfast, Kong Di Peterson replied that it is usually 1~2 hours after getting up. At the same time, she stressed that getting up normally in the morning and receiving sunlight will help to coordinate the circadian rhythm. Kong Di Peterson threw cold water on those who want to stop eating breakfast. She replied that the current research on skipping breakfast shows that whether you have type 2 diabetes or not, skipping breakfast will increase your blood sugar level all day. Diet order is the core factor affecting health? There has always been a debate about whether to eat vegetables or staple food first, and scientists have done a lot of research on it. At the meeting, Rona Antuoni, an expert from the University of Surrey in the United Kingdom, stressed that besides time, we should also pay attention to the order of eating, and we must eat carbohydrates last. In addition, shukla, an associate professor from Weill Cornell Medical College, agrees that protein and vegetables should be eaten before carbohydrates. Experts at the scene stressed that when to eat and in what order is very important, but what to eat is the core factor with greater influence. Do you prefer staple food to vegetables? Too much carbohydrate is harmful to health. China people like to eat staple food, which is a "big family" rich in carbohydrates. However, a large-scale epidemiological observation and research paper published in The Lancet shows that eating too much carbohydrate is unhealthy. This research was completed by Canadian scholars. Through the questionnaire survey, the nutrient intake of 18 countries135,000 people, as well as cardiovascular diseases and deaths caused by various reasons were investigated. The study was followed up for an average of 7.4 years, trying to find out whether there is a correlation between diet and the above diseases through statistical methods. Studies have found that eating enough vegetables, fruits and beans is good for health. The study also found that high carbohydrate intake is related to the increase of total mortality. Can't refuse carbohydrates? Protein and vegetables first, carbohydrates last. Shukla pointed out that the most difficult reason for diabetics and ordinary people to eat a low-carbon water diet is that "carbohydrates are so delicious that we like to eat them, so it is difficult to eat a low-carbon water diet". Therefore, an alternative is to customize the order of eating carbohydrates when eating. In order to prove the effect, shukla designed and completed several related clinical trials. For example, volunteers are divided into two groups. One group ate protein and vegetables first, then carbohydrates. The other group ate carbohydrates first, then protein and vegetables. The result is shocking. The blood sugar level of the group after eating carbohydrates is much more stable and lower than that of the group after eating carbohydrates first. Accustomed to eating vegetables as a staple food? Mixed eating is unhealthy. Finally, choose a staple food that can be eaten alone. Considering that many people eat carbohydrates, protein and vegetables at the same time, shukla designed relevant experiments. Volunteers were divided into two groups. The first group ate carbohydrates first, the second group ate vegetables and protein first, and the third group ate them together. The results show that there is not much difference between eating mixed food and eating carbohydrates first. The blood sugar level of the two groups who ate carbohydrates first increased significantly after mixed meals, but only the blood sugar level of the group who ate protein and vegetables first remained stable. This tells us that it is unhealthy for China people to eat paella. There is no good way to solve this problem, but shukla suggested that you try to switch to a carbohydrate that can be eaten alone at last. 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