Experience of health and food (about 300 words)

In the past, people often said to eat more meat, because meat is rich in iron; Now people say to eat less meat because it contains too much cholesterol. Or before, people said that drinking milk can supplement calcium; Now people say that dairy products contain too much fat and should be used with caution. This is really reasonable, and the old woman is right. Recently, I heard a rather mysterious saying: food, like drugs, is addictive and affects people's health ... "Nicotine" in food is always heard by elders in life: "I didn't pay attention to the collocation of food at all, and no one lost weight, and few people were' fat'. The more you pay attention to the diet now, the more diseases you have, the fatter you are. " Indeed, those beautiful women who think about losing weight all day and are always entangled between eating and not eating are even more helpless. Is it so hard to eat less and keep fit? Yes, scientists have come to the conclusion through a lot of research that meat, sugar and cheese all contain substances that make people "trust" them, which is very similar to nicotine in cigarettes. In other words, once we are entangled in food, it is hard to escape from its palm. Coffee is the best example. It is difficult to give up the habit of drinking coffee. People who have been with coffee for several years will always think of it at some point every day, and they will be uneasy if they don't drink it. In fact, so do foods such as cheese, meat and sugar. There are also some foods, even if they are not eaten in large quantities and often, which will make people dependent, because these foods contain certain substances that can stimulate the brain to "miss" them often. Neil Barnard, a professor of medicine at George Washington University, explained: "This is not a problem of overeating or weakness. This is a biochemical effect, which always makes people feel that their daily intake of meat, cheese or sugar is seriously insufficient. " For example, cheese contains a kind of casein called casein, which can produce casein morphine peptide in the process of human digestion, similar to morphine, which makes people become addicted after eating cheese. With this explanation, it is not difficult to understand why in a survey of 1 244 adults in the United States, more than 1/4 people ignored this 1 000 dollar and were unwilling to experience a vegetarian life without meat for a week. In addition, there is a biochemical explanation for the choice of carbohydrates (pasta and cereals). Walter Vylit, director of the Department of Nutrition at Harvard School of Public Health, has done research and thought that specially processed grains can be quickly absorbed by the human body, and the sugar contained in them can quickly enter the blood circulation system. At the same time, the pancreas will respond accordingly, producing a certain amount of insulin, and then transporting glucose to cells and liver. But after ingesting processed carbohydrates for 2-3 hours, the circulatory system no longer contains sugar, which causes people to feel hungry again, so they start eating again and the cycle begins again. Of course, sugar can also slowly enter the circulatory system with carbohydrates, making people feel hungry twice in a relatively long time. These carbohydrates must have a low glycemic index (GI), because low GI foods will reduce the secretion rate of insulin, prolong satiety and delay the reappearance of appetite after meals. The lower the insulin level, the lower the blood lipid levels such as cholesterol and triglyceride, which is more beneficial to health. It seems that those who fail to lose weight repeatedly are not necessarily because of perseverance. Who knows if we have been "poisoned" by delicious food in the process of eating every day? The more we eat, the sicker we get and the fatter we eat. Are we at the mercy of gourmet nicotine? Of course not, knowing where the "poison source" is, human beings will naturally show their killer weapon against food dependence, which is the Mediterranean diet from Europe. Why do you say "return" to the Mediterranean diet? Because the Mediterranean diet is not a new idea for a long time, until now, there are still many people who know little about this kind of diet that is highly praised by the World Health Organization, or know it, but they don't care at all and are too lazy to try it. They are more willing to waste their energy in endless weight loss centers. To tell the truth, once those various weight-loss tips meet the "Mediterranean", they are all defeated. As long as the diet is scientific, more than half of health can be guaranteed and the body will get better. Why shouldn't we pay attention to the Mediterranean? Mediterranean diet is actually a generalization of the dietary styles of some countries living on the Mediterranean coast of Europe. People here like to eat foods with high carbohydrate and low fat. The menu is rich in vegetables and fruits, accompanied by appetizers and rich herbs and spices. This seasoning is indispensable in local ketchup and caviar, but locals seldom eat meat all year round. In order to study this kind of diet, Dr. An Su Yeis from the University of Minnesota came to Salle with an American army 1945. He found many diseases, such as arteriosclerosis, hypertension, diabetes, digestive tract diseases, obesity and so on. It is rare in Italy, especially among the residents of Chilanto. Later, a sampling survey of the eating habits of 65438+100000 people around the world also showed that if the food structure is far away from the Mediterranean diet framework, the possibility of illness is greater. The biggest feature of the Mediterranean diet structure is "miscellaneous". Starch-rich grains and paste sauces, plus a large number of green leafy vegetables and fresh fruits, meat can only account for a small proportion. These kinds of rich foods ensure the overall balance of nutrition, fully meet the overall needs of the human body, and effectively reduce the occurrence of cardiovascular diseases. No wonder the incidence of heart disease in Italy, Spain and Greece is very low. However, while Mediterranean-style diet is popular all over the world, it has gradually disappeared on the Italian table in the past 50 years, replaced by food (liqueur, dessert, meat) and dinner (yogurt, fast food, afternoon snacks, drinks, etc.). ) I rarely touched it before. The preparation time of these foods and meals is shorter, which can satisfy more consumers. In less than 10 years, the cream cone usurped the position of bread and jam, while the sandwich bread at lunch drove away tomato noodles, Italian vegetable chowder and egg cheese soup. On the unique function of Mediterranean diet from the change of Italian diet. In the past, Italy consumed about 15 kg of meat (mostly chicken), 3 kg of fish, 30 kg of dairy products (milk and cheese), 170 kg of eggs, 17 kg of fruit, 27 kg of vegetables and 2.6 kg of sugar every year, and drank 104 liter of wine and 4 liters of beer on average. Now, these indicators have improved a lot: the annual per capita consumption of meat is about 49.5 kg, fish 14.4 kg, milk and cheese are 68.8 kg, eggs are 227 kg, fruits are 85 kg, vegetables (the increment of some vegetables is fictitious, that's just the vegetable output obtained by Italians from vegetable gardens) 108 kg, and sugar is 6 kg and 52 kg. By comparison, it can be seen that the Italians are actually adding excessive animal fat and sugar. Fifty years ago, 90% of the calories they absorbed came from bread and noodles, but now it is completely different. As a result, in Italy alone, the number of deaths due to heart and circulatory diseases increased from 92,000 to 250,000, and the number of cancer patients increased from 5 1000 to 654,380+0,600, almost tripling. Italians who abandoned the Mediterranean diet were punished, while in countries that did not follow the Mediterranean diet at all, more people fell ill because of unscientific diet. After decades of comparison, there is no doubt about the health protection of Mediterranean diet. With this painful experience, experts gave many good suggestions on how to eat scientifically. In daily diet, people should strictly control the intake of sugar, animal saturated fat (mainly in meat, especially red meat and dairy products) and hydrogen-containing fatty acids (mainly in fast food, snacks and dishes stored for a long time). In addition, we should pay more attention to vegetables and fruits, because they are the basis of diet. The plant kingdom is quite huge, and people can find all kinds of precious substances in it. The diet designed with vegetables will be colorful. It is suggested that people pay attention to the collocation of green (spinach, zucchini, Chinese cabbage), orange (carrot, yellow peach, orange, lemon), red, blue-purple and white (cauliflower, garlic, onion, banana, pear) vegetables and fruits, because each color of vegetables and fruits can provide different nutrition. Of course, while ensuring eating vegetables, it is best to eat fish oil, peanut oil and soybean oil properly, and eat poultry meat and eggs in moderation, while red meat and butter must be deleted from the list of daily essential foods, because the fat they contain will increase the incidence of myocardial infarction, diabetes and tumors. The new dietary rules also suggest that people should eat coarse grains without special processing, which is very beneficial to human health.