1, unhealthy eating habits
1 Not thirsty, not drinking water
Water is not only an important substance to maintain life, but also a tool to detoxify human body. According to a survey in China, 70% of adults only drink water when they feel thirsty, but when you feel thirsty, your body loses at least 1% of water.
Drinking water is not to quench thirst, but to let it participate in metabolism. Long-term water shortage will increase blood viscosity, induce cardiovascular and cerebrovascular diseases, and do great damage to kidneys. Moreover, the less water is replenished in time, the lower the desire to drink water, and the body will become more and more "dry".
Therefore, whether you are thirsty or not, you should fully replenish water. Adults should drink at least 1200ml of water every day. Drinking a cup of warm water on an empty stomach after getting up in the morning can dilute the blood; Do not drink water within half an hour after meals, otherwise it will dilute saliva and gastric juice and affect digestion; Don't drink too much water before going to bed, because getting up frequently will affect your sleep.
2 do not pay attention to the staple food
Once upon a time, rice, noodles and steamed bread were all staple foods on people's tables, but after a good life, these foods are getting farther and farther away from us. Many people even take fruit as their staple food in order to lose weight. Studies by American nutritionists show that eating less staple food will increase bad cholesterol and increase the risk of heart disease. However, traditional Chinese medicine emphasizes "five grains for nourishment", and insufficient intake of staple food can easily lead to deficiency of qi and blood and kidney qi. Taking fruit as the staple food can easily lead to malnutrition and unbalanced nutrition.
Ma Liping suggested that staple foods such as grains in the diet should provide 50%~60% of the daily energy needed. Adults need about 2000 kilocalories a day, of which the staple food should be no less than 1000 kilocalories, and the ratio of three meals should be 4:3:3 or 4:4:2. For example, it is more reasonable to eat two steamed buns and a bowl of porridge in the morning, a bowl of noodles at noon and a small bowl of rice and a sweet potato at night.
Light a cigarette after dinner.
People often say that "a cigarette after a meal is better than a living fairy". In fact, medical research shows that smoking immediately after meals is extremely harmful to health. The harm of smoking after meals is 10 times that of normal smoking. This is because after eating, the digestive system immediately moves in an all-round way, the gastrointestinal peristalsis of the human body is very frequent, the blood circulation is accelerated, and the pores of the whole body are also opened.
At this time, smoking will strengthen the absorption of smoke by lungs and whole body tissues, and harmful substances in smoke will strongly stimulate respiratory tract and digestive tract. Therefore, smoking should be completely banned in public places and at home. If heavy smokers really have difficulties, they should also set the smoking time at half an hour after meals.
Four meals without wine and joy
As the saying goes, "no wine, no table", no matter whether friends and family get together or socialize at work, wine is indispensable to entertain. According to the statistics of the World Health Organization, there are 60 kinds of diseases related to drinking, and the morbidity and mortality of diseases caused by alcohol are higher than those caused by tobacco.
American studies have found that long-term drinking will cause damage to all organs: from the liver, stomach and pancreas to the brain, heart, bones, ears and eyes, it will be damaged to varying degrees. The most terrible thing is that excessive drinking can also cause cancer. Cancers such as esophageal cancer and gastric cancer are most likely to target people who love to drink.
In this regard, the World Health Organization suggested that "the less wine, the better". Under normal circumstances, men should not consume more than 20 grams of pure alcohol every day, and women should be less. Alcohol intake can be calculated by the formula of "alcohol consumption × alcohol concentration ×0.8". If you really can't avoid drinking, you'd better not drink on an empty stomach. Before drinking, you can eat some foods containing starch and high protein, such as bread.
Drink strong tea after meals.
Many people in China have the habit of drinking tea after meals. In fact, this has laid a hidden danger to their health. When drinking tea immediately after meals, tea polyphenols in tea easily react with iron and protein in food, thus affecting the body's absorption of iron and protein.
Experiments show that drinking 15g tea after meals will reduce the absorption of iron in food by 50%.
Jiang Yongwen said that drinking tea on an empty stomach before meals and drinking tea during meals is also not conducive to digestion. If you are thirsty after a meal, you can drink some boiled water instead. If you want to drink tea, it is best to have a cup of light tea after meals 1 hour.
Have a big meal in the evening
After a busy day, modern people often treat themselves with dinner. As everyone knows, this is harmful. Eating too much at dinner and storing excess calories to synthesize fat in the body will make people fat. Sometimes coupled with excessive drinking, it is easy to induce acute pancreatitis, and people may go into shock during sleep.
Moreover, the swelling of the gastrointestinal tract will oppress the surrounding organs, make the cells in the corresponding parts of the brain active, and induce various nightmares when sleeping. In addition, eating too much dinner for a long time and not exercising after meals may induce intestinal cancer, which is also an important cause of diseases such as diabetes and hypertension.
Therefore, dinner should be eaten as early as possible; Second, we must reduce meat; Thirdly, to control the food intake, the calorie intake at dinner should not exceed 30% of the whole day intake; Finally, you can walk for half an hour after dinner.
7 Missed breakfast
Many people "sacrifice" breakfast because they get up late, are afraid of trouble and are in a hurry. A study by the University of Colorado School of Medicine found that people who skip breakfast have higher insulin levels and are prone to diabetes over time.
The American Journal of Clinical Nutrition shows that skipping breakfast often increases the risk of heart disease. Yu Kang said that skipping breakfast will also reduce work efficiency. In addition, it is easy to cause skin dryness, wrinkling and anemia, and induce digestive tract diseases.
If you don't eat breakfast for a long time, it will even increase your cholesterol and make you prone to gallstones. Therefore, no matter how busy, you can't save breakfast. It is recommended to have breakfast at 7~8 am. If you eat too early, it will interfere with the rest of your stomach. In addition, the types of breakfast should be few and refined.
wolf down
With the accelerated pace of life, China people's eating speed has also been improved unconsciously. A survey conducted by our newspaper in conjunction with Sina. Com shows that among more than 4,000 people, nearly 90% only spend ten minutes eating a meal and chewing it two or three times each time.
A study by Osaka University in Japan found that eating fast will double the risk of obesity; Researchers at the Medical University of South Carolina pointed out that if you don't chew it carefully, rough food will increase the burden on your stomach. Eating too fast will not only damage the esophagus, but also cause digestive and metabolic disorders, causing constipation and obesity. Hyperglycemia patients who eat too fast are in danger of aggravating their condition.
So eat at least 15 minutes every meal. Eating more vegetables, fruits and coarse grains can increase chewing time. In addition, the chewing speed of each bite of rice should also be slowed down, and it is advisable to chew it for more than 20 times.
2, middle-aged obese diet should pay attention to.
1, Eat less and eat more: People who eat less and eat more lose weight faster than those who eat three meals a day.
Eat breakfast: if you don't eat breakfast, you may eat more things at lunch or dinner, which is not conducive to losing weight.
3, eat less at dinner: Because there are generally fewer activities at night, you need to consume less calories.
4. Drink plenty of water: drink 6-8 glasses of water every day. Water can help stimulate the metabolism of body fat and suppress appetite. Water can also prevent the retention of body fluids, and drinking enough water can make the body change the stored body fluids in time.
5, chew slowly: try to choose things that take time to chew, slow down the eating speed can strengthen the brain, have time to form a satiety signal, and eliminate hunger.