First, eating habits that affect health.
1, eat while it's hot
"Here comes the dish, eat it while it is hot!" This is a sentence that is often heard at the dinner table. Although food tastes better when it is hot, long-term overheated diet can induce many digestive tract diseases such as esophageal cancer. Dr. Chen Run Hua from the Department of Gastroenterology, Beijing Oriental Hospital pointed out that our esophageal wall is very fragile and can only tolerate food at 50~60℃. If this temperature is exceeded, the esophageal mucosa will be scalded. If this is repeated, it may cause qualitative change and develop into a tumor. So the most suitable food temperature is lukewarm, about 40℃.
2. Eat while watching TV
It is a habit of many families not to forget to turn on the TV when eating. This may seem like a trivial matter, but it poses a threat to health. A joint survey by the European Business School in France and Cornell University in the United States pointed out that Americans are more accustomed to eating while watching TV. Generally speaking, "don't eat after watching TV programs", while the French choose "don't eat when you are full". Different habits make the proportion of French people who also like to eat high-calorie foods such as cheese and desserts less than half that of Americans. Researchers suggest that attention should be paid to eating, and it is best to turn off TV and other distractions, which is also conducive to full chewing, easy to control weight and avoid the risk of chronic diseases.
Step 3 talk about work at the dinner table
Many people seize the opportunity to educate their subordinates or children as soon as they eat. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, pointed out that it's okay to talk about household words at the dinner table, but if we talk about work, business and exam results while eating, it may hinder the digestion and absorption of food. Because people concentrate on thinking, or when mental stress is high, autonomic nervous function is inhibited, blood supply to digestive tract is reduced, and gastric peristalsis will slow down. Especially for people with weak digestion and absorption function, eating wholeheartedly, relaxed and happy will help food to be fully digested and absorbed.
You can't leave your mobile phone for a moment.
Many people, even teenagers, are used to mobile phones, and they can't stop making phone calls, texting and updating Weibo WeChat. It's the same when eating. Often the food is delivered to my mouth, and my eyes are always staring at my mobile phone, and I don't notice what I am eating at all. The Center for Children and Family Health Promotion of the School of Nursing, University of Minnesota, found that if parents allow children to play with mobile phones during meals, children tend to have a single diet, prefer high-calorie foods, are prone to malnutrition, and have a relatively poor family atmosphere. Therefore, the researchers suggest that it is best to stop using electronic products when eating, especially for underage children, and parents should limit their behavior.
5. Have a cigarette after dinner
People often say that "a cigarette after a meal is better than a living fairy", and many people light cigarettes before they finish eating. However, many medical studies show that smoking immediately after meals is extremely harmful to health, and its harm is even 10 times greater than usual smoking. Yang Li, a professor at the Graduate School of China Academy of Traditional Chinese Medicine, explained that after eating, the digestive system works, the blood circulation is accelerated, and the pores of the whole body are opened. At this time, smoking strengthens the whole body's ability to absorb smoke, and harmful substances in smoke will strongly stimulate the respiratory tract and digestive tract. Therefore, smoking should be completely banned in public places and at home, and heavy smokers should wait at least half an hour after meals.
Step 6 eat angrily
Fan Zhihong said, "Eating with negative emotions such as anxiety and anger will also damage your health.". On the one hand, negative emotions may reduce gastrointestinal function and cause indigestion; On the other hand, it may also promote the secretion of gastric juice and pepsin with high acidity, which is easy to damage gastric mucosa. In addition, medical research has found that stress can increase the level of adrenaline, thus destroying the gastric mucosal barrier, which is an important inducement of digestive tract ulcer and gastritis. Therefore, it is very important to adjust your mood quickly when eating, no matter what unhappy things you have encountered before.
7. Sit with your chest out.
Yang Li pointed out that when eating, the body is often relaxed and prone to hunchback. But this posture will put pressure on the esophagus and stomach and affect food digestion. There are still many people who are used to squatting to eat, eating at low tables and sitting on sofas. Squeezing the abdomen at this time is not conducive to the blood circulation of the digestive tract, and may induce stomach problems over time. Therefore, it is recommended to straighten your back and give your abdomen enough space when eating.
8. Always eat alone
Yang Li said that eating alone is easy to produce bad emotions, and the diet is monotonous, which is easy to cause nutritional imbalance. Eating is a good opportunity to enjoy family and relax. It is best to eat with colleagues, friends and family. This will help you feel better, promote the secretion of gastric juice, and make food digest and absorb as soon as possible. In addition, there are many people who eat, and there are more kinds of food. Eat some of each, and it is easy to achieve a balanced nutrition.
9, only clip favorite dishes.
Everyone has different tastes. There are dishes you like at the dinner table, and naturally there are also dishes you don't like. But no matter out of courtesy or for health reasons, you can't just put your favorite dishes. Fan Zhihong said, "People who don't like vegetables tend to lose nutrients such as vitamins, minerals and dietary fiber, and constipation will follow. People who don't like meat are not only prone to lack of high-quality protein and iron needed by the human body, but also affect the growth and development of the body. " So at the dinner table, you can eat your favorite food first, and then eat some dishes that you don't usually like to meet the nutritional needs.
Second, how to eat healthily
1, keep your back straight when eating.
When eating, people are relaxed and prone to hunchback. As everyone knows, this will put pressure on the esophagus and stomach and affect digestion. In addition, eating at a low table, sitting on the sofa and squatting for dinner will all cause abdominal pressure and affect the blood circulation of the digestive tract. Over time, it will also cause stomach problems and affect cardiopulmonary function. The correct eating posture is: stand up straight so that your stomach is not oppressed.
2. Drink some porridge when you are particularly hungry. People have a strong appetite when they are extremely hungry, and they want to eat everything they see. In fact, at this time, the digestive function of the stomach has been damaged, and eating and drinking is easy to cause food accumulation. When you are particularly hungry, you should eat a small amount of semi-liquid food, such as porridge, noodles or rice noodles, and then slowly return to normal diet. Especially when you are particularly hungry, don't eat milk, soy milk, yogurt and sweet potatoes, which may cause digestive problems.
3. The interval between meals is 4-6 hours.
Too long or too short an interval between meals will have an impact on the human body. Too long will cause a high degree of hunger and affect labor and work efficiency; The interval is too short, and the digestive organs can't get proper rest, which affects appetite and digestion. Generally, mixed food stays in the stomach for about 4-5 hours. Therefore, it is appropriate to have an interval of 4-6 hours between meals.
4. Eat your favorite food first
There must be something you like and dislike about the food on the table. Which should you eat first? Experts suggest that eating your favorite food first will make you emotionally satisfied. A happy mood can quickly produce a feeling of fullness and avoid overeating.
Don't use your brain immediately after a meal.
After a meal, the blood in the body will be concentrated in the digestive organs, and the brain will be relatively ischemic. Using the brain at this time will cause mental stress, memory loss and other problems, and may also increase the incidence of cardiovascular and cerebrovascular diseases. Therefore, you must rest for more than half an hour after dinner before you can enter the working state. Listening to music and walking are good choices.
6. Don't say anything disappointing while eating.
As the saying goes, "eat without saying, sleep without saying." Talking while eating will reduce the frequency of chewing food and reduce saliva secretion, thus affecting digestive function. A recent study in the United States pointed out that discussing complex or disappointing problems during meals will affect people's appetite and digestion, and we can talk about some simple and pleasant topics.
7. Have a hot breakfast
Nerves and blood vessels in the human body are still contracting in the morning. At this time, if you eat cold food, it may cause convulsions in the digestive system. Chinese medicine believes that hot food should be eaten for breakfast to protect stomach qi. It is recommended to choose hot porridge, hot cereal and hot soybean milk. Breakfast, with steamed bread, bread and other dry food staple food.
8. Have tea for half an hour after supper.
It is not advisable to drink tea immediately after meals, otherwise it will dilute gastric juice and affect food digestion. At the same time, when tannic acid in tea is mixed with protein in food, it will produce indigestible solidified substances, which will increase the burden on the stomach. Drinking tea for half an hour after a meal can promote digestion and absorption, and play the role of sterilization and tooth protection.
9. Don't eat cold drinks at night.
After 7 pm, body fluid metabolism decreased. Eating cold food, especially cold drinks, will not easily eliminate fatigue and affect sleep.
10, eat less dessert after meals.
Enough sugar has been obtained for dinner. If you eat dessert again, your body will absorb excess glucose and starch. Especially don't eat dessert after eating greasy food.
After reading the introduction above, do you all know the bad habits at the table? A lot of what we think is right is actually wrong, and we have been in this misunderstanding. As the saying goes, learning things is easier than changing habits, but we still have to try to get rid of these bad habits, because it will not only affect our lives, but also affect our health!