Unhealthy eating habits
People often understand how important it is to maintain good living habits when they are sick. Good habits not only keep us away from disease, but also help maintain a healthy energy and healthy body. The "ten fatal diet habits" published in the "Chinese version of fashion health magazine" by the "Sohu" and "Fenghuangwang" websites have all been reproduced, causing people's attention. Are these habits so terrible? The version invites a number of authoritative experts to interpret one by one to help you discover and stay away from these potentially fatal eating habits.
1. Do not drink water without thirst. Water is not only an important material for sustaining life, but also a tool for human detoxification. A domestic survey shows that seven adults are thirsty before they drink water. They do not know that when you feel thirsty, your body has lost at least 1% of its water. Xu Wei, a member of the Heilongjiang Provincial Health Management Association, said that drinking water is not to understand thirst, but to let them participate in the metabolism. A prolonged lack of water will increase blood viscosity, induce cardiovascular and cerebrovascular diseases, and have great damage to the kidneys. Moreover, the less time you replenish water, the less your desire to drink water, and your body will become more and more “droughtâ€.
Therefore, no matter if you are thirsty or thirsty, you should drink enough water. Adults usually drink at least 1200 ml of water every day. An empty stomach cup of warm water can dilute the blood in the morning; do not drink water within half an hour after meals, otherwise it will dilute the saliva and gastric juice, affect digestion; can not drink too much water before going to bed, because frequent nights will affect sleep.
2. Do not value the staple food. Once, rice, noodles, and steamed bread were staple foods for people on the table. They lived well. These foods are farther and farther away from us. Many people take fruits as staple foods in order to lose weight. Research from American nutritionists shows that eating less staple foods increases bad cholesterol and increases the risk of heart disease. However, traditional Chinese medicine emphasizes more on "grains for cultivation." Inadequate intake of staple foods can easily lead to blood deficiency and kidney deficiencies. Ma Liping, vice chairman of Guangxi Nutrition Society, told reporters that using fruits as a staple food can easily cause malnutrition and malnutrition.
Ma Liping suggested that staple foods such as cereals should provide 50% to 60% of the daily energy required. Adults need about 2,000 calories a day, which should be no less than 1,000 kcal from the staple food. The best ratio for three meals is 4:3:3 or 4:4:2. If you eat two buns in the morning, Bowl porridge, eat noodles at noon, eat a small bowl of rice and sweet potatoes in the evening, it is more reasonable.
3. Point cigarettes after meals. People often say, "A cigarette after dinner, the game live gods." In fact, medical research shows that smoking immediately after eating is extremely unhealthy. Yang Li, professor of the Chinese Academy of Traditional Chinese Medicine, believes that smoking is 10 times more harmful than smoking. This is because after the person eats, the digestive system immediately moves up. The gastrointestinal motility of the human body is very frequent, the blood circulation is accelerated, and the pores of the whole body are also open. At this time smoking, lungs and body tissues to absorb the smoke strengthened, harmful substances in the smoke will strongly stimulate the respiratory and digestive tract. Therefore, public places and homes should be completely non-smoking. Addicted smokers must be really difficult to find, and they must set a smoking time of half an hour after a meal.
4. There is no wine without a meal. As the saying goes, “No wine will not fill inâ€, no matter the family or friends are together, or entertaining for work, there is no shortage of wine to add to the fun. According to the statistics of the World Health Organization, there are 60 kinds of diseases related to drinking, alcohol-induced diseases and mortality are higher than tobacco. The United States study found that drinking alcohol for a long period of time caused the body organs to suffer from: from the liver, stomach, pancreas, to the brain, heart, bones, ears, and eyes, all of them will be subject to varying degrees of injury. The most frightening thing is that excessive drinking can also cause cancer. Hong Zhaoguang, chairman of the Cardiovascular Disease Committee of the China Geriatric Care Association, said that cancers such as esophageal cancer and gastric cancer are most likely to be targeted at people who love to drink alcohol.
In response, the World Health Organization recommends that "the less alcohol, the better." Under normal circumstances, men's daily intake of pure alcohol should not exceed 20 grams, women should be less, using the "drinking alcohol x alcohol concentration × 0.8" formula can calculate the alcohol intake. If you can't avoid drinking alcohol, it's best not to drink on an empty stomach. You can eat starchy and high-protein foods such as bread before drinking.
5. Drink strong tea after meals. Many Chinese people have the habit of drinking tea after a meal. In fact, this poses a hidden danger to health. The Yangtze Institute’s Institute of Tea Research Institute of the Chinese Academy of Agricultural Sciences told reporters that drinking tea immediately after a meal would make tea polyphenols easily complex with iron and protein in the food, affecting the body’s iron and protein content. Absorption. Experiments have shown that 15 grams of tea brewed after a meal can reduce the absorption of iron in food by 50%.
Jiang Wenwen said that drinking tea before meals and eating tea during meals are also not conducive to digestion. If you are thirsty after a meal, you can drink boiled water instead. If you want to drink tea, it's best to bring light tea for one hour after a meal.
6. Eat a big meal at night. A busy day, modern people often treat their dinner as a dinner to treat themselves. As everyone knows, this is nothing but harm. Yu Kang, deputy director of clinical nutrition department of Peking Union Medical College Hospital, said that eating too much at dinner, extra calories synthesized fat stored in the body, make people fat, and sometimes drinking too much, it is easy to induce acute pancreatitis, people may sleep Medium shock. Moreover, the bloated gastrointestinal tract will pressurize the surrounding organs, activate the cells in the corresponding parts of the brain, and induce various nightmares when sleeping. In addition, long-term dinner overeat, and do not exercise directly after the meal to rest, may induce colorectal cancer, but also an important cause of diabetes, high blood pressure and other diseases.
Therefore, dinner should be eaten as early as possible; second, to reduce the meat; again, should control the amount of food, dinner calorie intake should not exceed 30% of all-day intake; Finally, half an hour after dinner can take a walk Xiaoxiao.
7. Missed breakfast. Many people “sacrificed†their breakfast because of getting up late, being in trouble, and being out of time. A University of Colorado Medical School study found that people who skip breakfast have higher levels of insulin and are more susceptible to diabetes over time. According to the American Journal of Clinical Nutrition, skipping breakfast often increases the risk of heart disease. Yu Kang said that skipping breakfast will also reduce work efficiency. In addition, it can easily cause dry skin, wrinkling, and anemia, and induce digestive diseases. If you do not eat breakfast for a long time, you may even increase your cholesterol, and you may easily develop gallstones. So no matter how busy you are, breakfast cannot be saved. It is recommended that you eat breakfast at 7 to 8 in the morning. If you eat too early, it will interfere with the gastrointestinal rest. In addition, the type of breakfast should be small and refined.
8. Gobble. As the rhythm of life speeds up, the Chinese people's eating speed is also unknowingly improved. A survey conducted by the newspaper in conjunction with “Sina.com†revealed that nearly 90% of the 4,000 people eat only a meal for more than ten minutes and chewed on two or three times for a meal. Osaka University in Japan found that eating at a fast rate would double the risk of obesity; researchers at the University of South Carolina Medical School in the United States pointed out that if chewing is not fine, rough foods will increase the burden on the stomach. Fan Zhihong, an associate professor at the Food College of China Agricultural University, said that eating too fast not only causes damage to the esophagus, but also may cause disorders of digestion and metabolism, causing constipation and gaining weight. Patients with hyperglycemia who eat too fast can increase the risk of illness. Therefore, eat at least 15 minutes per meal. Eat more vegetables, fruits and coarse grains to increase chewing time. In addition, the chewing speed of each meal should be slowed down. It is advisable to chew more than 20 times.
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