? Susan, a nutrition expert at Tufts University in the United States? Roberts and his research team studied 265,438+08 participants aged 265,438+0 ~ 50, and found that those who reduced their food intake by 25% significantly increased their good cholesterol, reduced tumor necrosis factor (TNF) by 25%, reduced insulin resistance by 40%, and had lower overall blood pressure.
? First of all, you can do this by reducing the appetite of 1/3.
? Some people will say, if you don't even have enough to eat, what's the fun in life? In fact, if you can control your appetite and live a healthy life, you will have longer and more lasting fun.
? 1/3 How to subtract the amount of food? I don't mean not to let everyone eat, but to be seven points full. Generally speaking, this feeling is "seven points full": I feel full, but I can eat or not. Of course, the premise of relying on sensory judgment is: don't eat too fast!
? A full appetite requires a process of constant feeling and adjustment. There is a standard to remember, that is, if the meal time is regular and fixed, you will not be hungry before the second meal if you are seven minutes full.
? 1, have soup before meals
? Drinking soup before meals helps to reduce appetite, because after the soup reaches the stomach, the excitability of the appetite center will be reduced, and the amount of food will be automatically reduced by one-third, thus leading to satiety in advance.
? Step 2 chew slowly
? Eat slowly. It takes 20 to 30 minutes for the stomach to convey the message of satiety to the brain, so chewing slowly means that the brain realizes that when you are full, you will eat less than usual.
? You should leave the table immediately after eating.
? Some people eat almost, sit there and watch the good things on the table get out of hand before eating, which will definitely lead to more.
? Don't be afraid to waste leftovers.
? Some people are full, but when they see that such a good meal is too wasteful, they pick up chopsticks to clean up. Don't you know, this cleaning must be too full.
? 5. Choose foods rich in fiber and water.
? Vegetables, fruits, whole grains and soup can fill people's stomachs because they occupy more stomach space.
? Avoid eating a lot of low-fiber dry food, such as pretzels or biscuits. These foods are much easier to eat, but you won't feel full.
? Through long-term reduction, people's cardiovascular system, liver, kidney and immune system will get out of the misunderstanding and enter a virtuous circle, and finally achieve the purpose of prolonging life, delaying aging and fighting diseases.
Second, the eight golden dietary rules.
? 1, 4 to 6 hours between meals
? Eating is very important for grasping time. If the interval between two meals is too short, eat the next meal just after eating the last meal, and it will affect the stomach and digestion before digestion. The best interval is 4~6 hours, which is just the time for the mixed food to stay in the stomach.
? 2. Don't gobble.
? Generally, the time for breakfast is 15~20 minutes, and the time for lunch and dinner is about 30 minutes.
? 3. Try to eat more than 12 kinds of food every day.
? The diversity of food is the basic principle of balanced dietary pattern. The daily diet should include cereals, fruits and vegetables, eggs and milk of livestock and poultry, soybeans, nuts, etc. Try to eat more than 12 kinds every day and more than 25 kinds every week.
? 4. Eat both soup and meat.
? For soup, many people will say that the nutrition is all in the soup. In fact, whether it is chicken soup, broth or fish soup, the protein content of the soup is far less than the meat inside. If you want balanced nutrition, you should eat meat with soup.
? Step 5 change food to eat
? When choosing food, the same type of food can be replaced within a period of time. For example, you can eat rice today, noodles tomorrow, millet porridge and whole wheat steamed bread the day after tomorrow. For example, pork, chicken, duck and beef are interchangeable; Fish, shrimp, crab, etc. Interchangeable; Milk, yogurt, cheese, etc. Interchangeable, and try to ensure variety replacement and variety within a period of time.
? 6. Don't eat while it's hot
? The suitable eating temperature of esophagus is 10℃~40℃, and the tolerance to high temperature is less than 60℃. Once the food temperature exceeds 65℃, it is enough to burn the esophageal mucosa, which will induce esophageal lesions for a long time. Therefore, hot food, boiled water and other foods should be left for a few minutes, and then eaten when the temperature drops below 60℃.
? 7. Eat less dessert after meals.
? Many people are used to eating desserts after meals, but desserts are high in calories, which will increase energy intake and make them obese, which is not conducive to their own health.
? 8. Have a rest for half an hour after dinner.
? Many people like to take a walk and exercise immediately after meals. In fact, many things are not suitable for doing immediately after meals, including smoking, taking a bath, exercising, drinking strong tea and driving.
? Within half an hour after dinner, rest is the main thing. We can do some small-scale sports, such as cleaning the table and sweeping the floor.
? Third, eating too much leads to many diseases.
? If you eat less, you can live a long and healthy life. Scientists have spent decades studying and drawing conclusions. Let's take a look at the serious consequences of overeating.
? 1, eating too much is easy to cause cancer.
? When the human body ingests too much protein or fat, it will bring a burden to the digestive system. And foods that can't be digested well will stay in the intestines for a long time, and it is easy to produce some toxins and even carcinogens. In addition, eating too much will reduce the ability to inhibit the activity of cell carcinogens and increase the probability of cancer.
? 2, eating too much is easy to premature aging.
? The food you eat produces energy through digestion, metabolism and oxidation in the body, but it also produces harmful compounds-free radicals in the oxidation reaction of the body, which can lead to cell damage and arteriosclerosis, leading to disease, aging and even death. The more energy the human body consumes, the more free radicals it produces, and the faster the degree of human aging. On the contrary, eating less can reduce the production of free radicals, thus delaying aging.
3. Eating too much is prone to Alzheimer's disease.
? If you eat too much, there will be a large number of offspring factors called "fibroblasts" in the brain, which will increase the number of fat cells and capillary endothelial cells, promote cerebral arteriosclerosis, lack blood supply to the cerebral cortex, slow brain atrophy and brain function degradation, and eventually lead to dementia, thus shortening people's life span.
? Japanese experts also found that about 30%~40% of Alzheimer's patients have the habit of long-term satiety in their youth.
? 4, eating too much is easy to hurt the stomach.
? If the stomach is always full, the gastric mucosa will be difficult to repair. The stomach secretes a lot of gastric juice, which will destroy the gastric mucosa and barrier, produce gastritis and dyspepsia symptoms, and in the long run, stomach erosion, gastric ulcer and other diseases may occur.
? In addition, scientists in Taiwan Province Province, China, found that fat blocking in the intestine can cause intestinal obstruction, and the stool is black with blood.
? 5, eating too much is easy to hurt the kidneys and bones.
? Eating too much will harm people's urinary system, because too much non-protein nitrogen will be discharged from the kidneys, which will inevitably increase the burden on the kidneys. It is also easy to decalcify bones too much, and the probability of osteoporosis will be greatly improved.
? 6. Eating too much can easily lead to obesity.
? The high-fat and high-protein foods that modern people often eat are more difficult to digest. Too many "nutrients" accumulate in the body, and the consequence is obesity and a series of diseases of wealth.
? Hong Zhaoguang, chief health education expert and cardiovascular disease expert of the Health and Family Planning Commission, said that a large number of scientific studies have confirmed that obesity can bring cardiovascular diseases, hypertension, diabetes, fatty liver, arteriosclerosis and cholecystitis. And the resulting complications may reach hundreds, which is very terrible.
? As the traditional proverb in China says, "Eat seven points full, and you will live healthy forever", "If you want to be healthy, you will be hungry and cold". Scientists have spent decades using data to prove this point: if you eat less than 1/3, you will live 20 years longer. The reason is simple and the effect is good!
? -WeChat WeChat official account "Yue Viewpoint"