Why eat less white rice, white flour and meat?

Zhao Liping, professor of microbiology, doctoral supervisor. He is currently the deputy director of Shanghai System Biomedical Research Center and the vice president of School of Life Science and Technology of Shanghai Jiaotong University. Executive Director, International Society of Microbial Ecology (ISME). Systematic and applied microbiology and other international publications. Why eat less white rice, white flour and meat? Zhao Liping, Shanghai Jiaotong University, white rice and white flour are regarded as flour and rice in the eyes of ordinary people, while buckwheat, corn and sorghum are regarded as coarse grains and miscellaneous grains. From the appellation, we can feel that white rice and white flour are good foods and should be eaten more. In fact, the main component of white rice flour is starch, which can be easily decomposed into glucose after eating, raising blood sugar. People who need to do heavy manual work will be full of energy after eating white rice and flour. This is because glucose is the best energy substance, which can be completely oxidized and fully utilized. The starch contained in coarse grains such as buckwheat has a special structure and is not easy to be digested by people. After entering the intestine, it is fermented by intestinal bacteria into short-chain fatty acids, which can be absorbed and utilized by people. The same food, we get much less energy. Because eating these grains is not long, the work is boring, and these grains are rich in plant fiber, and the taste is not smooth and delicate enough, so they are regarded as coarse and miscellaneous foods by the people. Nowadays, most people don't do manual labor, and even the most basic manual labor, walking, is pitiful. Under such circumstances, if we continue to eat a lot of white rice and flour, plus a lot of high-fat animal foods, then our daily intake of calories will greatly exceed our own needs. Many foods will nourish a large number of intestinal bacteria before being digested into the intestine. Animal fat and bacteria nourished by protein are unfriendly intestinal bacteria (which can be called "carnivorous bacteria"). These bacteria can produce antigens that stimulate the inflammation of our immune system, and they can also produce toxins that cause gene mutation and cytotoxicity. A thick layer of bacteria grew on the intestinal wall. If these bacteria like to decompose and utilize plant polysaccharides (also called dietary fiber, which refers to food components that people can't digest and can only be utilized by fermentation of intestinal bacteria into short-chain fatty acids), their existence is an important factor to protect the functional integrity of intestinal wall. With these bacteria, our intestinal barrier function will be good, and the intestine will not leak. If we eat too fine food and too much meat, too little dietary fiber will eventually enter the intestine, and these bacteria that protect the intestinal barrier will be gradually reduced or even completely emptied because of insufficient nutrition. Carnivorous bacteria that like to decompose and utilize animal tissues will grow on the intestinal wall instead. These carnivorous bacteria can't coexist peacefully with our intestinal wall. If it weren't for the protection of the immune system, they would try to eat our meat together. This is why 80% of the immune cells in the human body are in the intestine. When carnivorous bacteria grow on our intestinal wall, our intestinal barrier function will decrease and our intestines will leak a little. When the intestine leaks, the antigen produced by carnivorous bacteria in the intestine will enter the blood, and our immune system will be mobilized to produce inflammatory factors. These inflammatory factors will spread throughout the body with the blood, attacking non-existent germs everywhere and attacking human cells. Such inflammatory reaction will bring diseases such as diabetes and coronary heart disease in ten or twenty years. Another consequence of intestinal leakage is that toxins produced by carnivorous bacteria, such as neurotoxins and carcinogens, will also enter the blood and swim around the whole body. After a long time, it may cause nervous system degeneration in the elderly and even induce cancer. Therefore, if you want to be healthy, you must cultivate bacteria that like plant polysaccharides in the intestine. They don't produce antigens and toxins, and they can guard our intestinal barrier as faithfully as the troops stationed in the Great Wall. The biggest problem of modern western diet and so-called gourmet-based Chinese food is that it is high in calories, rich in nutrition and very easy to digest. If you engage in more physical activities, you can digest and absorb all the food you eat by yourself, leaving only the dietary fiber that you can't digest. Your intestinal bacteria will be mainly vegetarian and friendly bacteria, your intestinal wall will be strong, and there will be few toxic substances produced by intestinal bacteria, so that you will not be inexplicably inflamed (that is, people say that you will get angry), and you will not let toxins run around in the blood, causing diseases such as diabetes, Alzheimer's disease and cancer. If there is little physical activity, only a part of the food you eat can be digested and absorbed by yourself, and a large part will enter the intestine before digestion, which will naturally nourish a large number of carnivorous bacteria and crowd out vegetarian bacteria. As a result, your intestinal wall begins to leak, and the antigens and toxins produced by intestinal bacteria will enter the blood. Day after day, year after year, after ten or twenty years of long-term efforts, you finally got sick! You're already sick. You're sick because you eat too much. However, your doctor and family are more worried about your lack of nutrition. Take good care of yourself and give you more nutritious and digestible food. For example, diabetics are required to eat 2 ounces of lean meat every day. Only when you eat a lot of such food will they be satisfied and feel worthy of you. Although I am sick, I can eat a lot if I have a good appetite, especially meat, which is very comforting. You think it shouldn't be too uncomfortable to eat and sleep. As everyone knows, this way of eating is undoubtedly adding fuel to the fire, which will only make your intestines leak more, more antigens and toxins enter the blood, become more inflamed, and get worse! No matter how good the medicine is, it can't save you! Unless you have a lot of physical activity every day, you must eat less meat and flour and rice and more coarse grains and vegetables. Don't eat too sweet fruit. Use less oil to cook. Do not eat too much. Eating is for health. If you eat too much, eat too much and don't have enough physical activity, you will only make yourself sick! Remember, eating is a pleasure in life, but you can't let it get out of control and get sick at last! That's not worth it!