Although food is the light of life, it is not a good thing to eat too much. The problem of obesity is easy to highlight. Eating too much for a long time may lead to many diseases. These problems may be solved by hunger. So which diseases are sustained? This article also gives some suggestions on how to eat healthily. You may as well put it away. If you eat correctly, you will have better health.
Susceptibility to senile dementia
Often eating too much will cause the brain to slow down and accelerate the aging of brain cells. After being full, the body's blood will run to the gastrointestinal system to digest and absorb food, so that people will be tired and sleepy for a long time. Experts found that 30%~40% of Alzheimer's patients have the habit of eating for a long time in their youth.
stomach trouble
In recent years, the number of people suffering from stomach diseases in China has continued to rise, and young people account for a large proportion. The causes of this phenomenon are closely related to daily diet, such as long-term irregular diet, overeating, heavy taste, etc. Such a diet will stimulate the gastric mucosa, promote the over secretion of gastric acid, induce indigestion, abdominal distension and other symptoms, and in serious cases, may induce gastritis, gastric ulcer and other gastric diseases.
coronary heart disease
We all know that coronary heart disease is caused by the decline of heart function caused by the blockage of blood circulation, and the incidence rate is relatively high. In fact, if you eat too much in your daily life, you will always overeat, which will also limit the blood flow speed in the body, consume too much energy, gather a lot of blood circulation into the stomach and intestines, increase the cholesterol content, increase the blood concentration, block the blood vessels, and induce coronary heart disease, cerebral thrombosis and other diseases.
Cardiovascular and cerebrovascular diseases
A large number of food residues are left in the large intestine, which are decomposed by bacteria to produce a large number of toxic and harmful substances. After the protein is decomposed by bacteria, it will produce a substance called "phenol", which enters the human blood through the intestinal wall and is prone to cardiovascular and cerebrovascular diseases. Eating too much meat at dinner will not only increase the burden on the gastrointestinal tract, but also sharply increase blood pressure. In addition, when people sleep, the blood flow speed will be greatly slowed down, and a lot of blood lipids will be deposited on the vascular wall, leading to atherosclerosis.
Try four tips if you don't want to eat too much
Tip 1: chew carefully and swallow slowly
Eat slowly and eat slowly. It takes a certain time for the body to release the satiety signal. Eating too fast is easy to support yourself. Chew 15-20 times with one mouthful of rice, and extend the eating time, so that you can receive the satiety signal in time. The amount of food eaten will be reduced by more than 10% compared with people who eat fast, which is helpful to reduce the stomach capacity.
Tip 2: Drink some water before meals
Before a formal meal, you can drink a cup of warm water of 150ml to 250ml first, which can temporarily occupy a certain stomach space in the state of hunger, and can avoid overeating the dinner. When people are hungry, they are more likely to eat a lot. If they are too full, they can also choose light vegetable soup in addition to drinking water, which is also a good way. Of course, it is not recommended to drink too much soup water, which may also dilute stomach acid and have a bad effect on food digestion.
Tip 3: Choose a small dinner plate
Use small soup spoons instead of large ones, and use small bowls instead of large ones to prevent overeating. That is not only good for the body to absorb, but also every meal is more refined. In order to better reduce the intake of food materials, you can drink soup and water before eating to improve your satiety.
Tip 4: Eat 80% full
The simplest way to judge "80% full" is to stop eating when you feel full and your stomach is full during eating, but it will not be painful to eat a few more mouthfuls, because it will take a while for your stomach to signal your brain to be full. Generally speaking, an ordinary adult needs to eat about 800-1200 ml of food if he wants to eat eight times full.
However, it should be noted that 80% full does not make people over dieting. Especially for the elderly, their own digestive system has decreased. If they eat too little, it is easy to lead to malnutrition. The doctor said that the elderly should not eat, but should also ensure adequate nutrition. First of all, we should ensure the supply of energy such as meat, eggs and milk. Second, we should diversify our food. We should reasonably match our diet and not be partial to food. Moreover, we must eat more vegetables and fruits, avoid eating too greasy or too salty or too sweet, and ensure adequate drinking water.
To sum up, we should control our diet from young age, and ensure balanced nutrition when we are eight percent full.
