The harm of overeating
With the accelerated pace of life, many families tend to eat too much dinner as a day's dinner. Eating too much dinner for a long time, coupled with a small amount of activity, will accelerate the aging of brain cells when the stomach, intestine, liver, gallbladder, pancreas and other organs are still working during sleep, and the brain can't rest, and the oxygen supply to the cerebral cortex is insufficient. Japanese experts have found that about 30%~40% of Alzheimer's patients have the habit of long-term satiety in their youth.
Excess heat will also be converted into fat to be stored in the liver and deposited on the blood vessel wall. At first, I left a lump of fat on my stomach. You may not agree. The greater the waist circumference, the higher the fat content of the liver and the higher the risk of fatty liver. Frequent staying up late is more likely to lead to the decline of liver metabolic function and detoxification function.
Eating too much is also harmful to the stomach. The bigger the stomach, the more difficult it is to repair the gastric mucosa. Secrete a lot of gastric juice. After a long time, stomach erosion, gastric ulcer and other diseases will stare at you. If you move a little, it will hurt and "heartburn".
Overeating may lead to the imbalance of human immune system, which is equivalent to a "police" strike. The food that can't be digested well stays in the intestine for a long time, and the ability to inhibit the activity of cell carcinogens decreases, so tumor cells may expand rapidly under their noses, which leads to the high incidence of intestinal cancer.
In addition, long-term satiety easily leads to excessive decalcification of bones, and the probability of osteoporosis is greatly increased.
How full should I eat?
Generally speaking, seven-point fullness is the best balance between health and satiety, and seven-point fullness is the best. Seven points full means feeling almost full, and the rest of the food can be eaten but not eaten. In ancient times, there was a saying that "those who are good at keeping in good health are hungry and not satisfied first;" Drink first when you are thirsty, and don't order. I have a small appetite and don't want to eat more. Explain the importance of diet and ration to health.
The diet should be simple and light, and three meals should be moderate. Some experts recommend the dietary structure of the "Ten Principles of Tennis": that is, no more than one tennis ball per person per day; Equivalent to two tennis-sized staple foods (four to five); Make sure there are three fruits the size of tennis balls; No less than four vegetables the size of tennis balls.
Eating whole grains and diversified foods is the basic principle of balanced dietary pattern. The food composition in a day's diet should be diversified, and various nutrients should be complete, including energy-supplying foods, namely protein, fat and carbohydrates; Non-energy-supplying foods, namely vitamins, minerals, trace elements and cellulose. The combination of thickness, meat and vegetables, and reasonable combination provide necessary heat and various nutrients for dieters.
The ratio between nutrients should be appropriate. For example, the calorie ratio of protein, fat and carbohydrate is 1︰2.5︰4, high-quality protein should account for 1/2 ~ 2/3 of the total amount of protein, and animal protein should account for 1/3. The heating ratio of three meals is about 30% for breakfast, 40% for Chinese food, 25% for dinner and 5% ~ 10% for snacks in the afternoon.
Diet tips
1. Eating soup before meals helps to reduce appetite. Because after the soup reaches the stomach, the excitability of the appetite center will be reduced, so that satiety will appear in advance and appetite will be reduced accordingly. You should also eat soup correctly to avoid some misunderstandings. You can take a look at this article: Rumor team | Nutrition in soup? I always believed!
2. 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.
3. Choose more foods containing fiber and water. Vegetables, fruits, whole grains and soups can fill people's stomachs because they occupy more stomach space. Avoid eating a lot of low-fiber dry food, such as biscuits. It's easy to eat more, but you won't feel full.
4. Breakfast should be varied and reasonably matched; Increase the intake of starch, protein and fat at lunch, and eat more appropriately; Eat low-fat and digestible food for dinner to reduce the burden on the digestive system and avoid insomnia and dreaminess caused by excessive brain activity.
summary
Shut up from your habits and eat only seven points full. After busy work, try to squeeze out more time for exercise, such as going to work on weekdays, doing some simple things at intervals, such as climbing more stairs, taking fewer elevators, leaving a walk to and from work as far as possible, and insisting on moderate exercise after dinner is better.
Interactive link
How full are you when you eat?
refer to
[1] text. Every indulgence of "eating" is a weight that crushes the body [N]. Health News, 20 19-07- 19(006).
[2]. Eating too fast and full will increase the risk of overweight by three times [J]. China Journal of Hypertension, 2009, 17(03):277.
[3] Zhong Nanshan's answer is bright: Don't eat too much. China Youth Daily.
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Author | Chen Yan
Editor | Kuang Haoxuan
Illustration | Li
Audio | Chen Yiyi
First trial | Liu
Audit | He Lingnan
Final Appeal | Crystal