Recently, a new study published in the authoritative American journal Cell shows that more than half of the aging cells and a quarter of the aging genes can be reversed when the diet is controlled at seven points full. During the anti-epidemic period, Academician Zhong Nanshan also mentioned that one of the most important principles of healthy eating is not to overeat, and it is not advisable to overeat three meals a day. Overeating will cause a greater burden to the body, not just obesity. Generally speaking, eating seven or eight points is enough, so is the Japanese eating habits, and they also insist on not overeating. So, what's the harm of overeating? How to eat without increasing the burden on the stomach?

the danger of being full

with the accelerating pace of life, many families often overeat dinner as the main meal of the day. Eating too much for a long time at dinner, coupled with a small amount of activity, will accelerate the aging of brain cells when the stomach, intestines, liver, gallbladder, pancreas and other organs are still in operation during sleep, and the brain can't rest, and the oxygen supply in the cerebral cortex is insufficient. Japanese experts found that about 3%~4% of Alzheimer's patients have the habit of long-term satiety in their youth.

Excess heat will be converted into fat and stored in the liver, and deposited on the blood vessel wall. At first, a lump of fat was left on the belly, which you may not agree with. The bigger the waist circumference, the higher the fat content of the liver and the higher the risk of fatty liver. Often 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 is, the more difficult it is to repair the gastric mucosa, and it will secrete a lot of gastric juice. After a long time, diseases such as gastric erosion and gastric ulcer will focus on you, and it will hurt and "heartburn" if you move a little.

Overeating may lead to the imbalance of human immune system, which is equivalent to the "police" going on strike. Food that can't be digested well stays in the intestine for a long time, and the ability to inhibit the activity of cytocarcinogens decreases, so tumor cells may expand rapidly under its nose, which will lead to a high incidence of intestinal cancer.

In addition, long-term satiety can easily lead to excessive decalcification of bones, which greatly increases the probability of osteoporosis.

how full should I be?

Generally speaking, a full diet of seven points is the best balance between health and satiety, and a full diet of seven points 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 should be hungry first, but not satisfied with food;" Drink first when you are thirsty, and don't order it. I have a small appetite and don't want to eat more. " Explain the important health significance of diet and ration.

The diet should be simple and light, and three meals should be moderate. Some experts recommend the dietary structure of "Ten Tennis Principles": that is, each person eats no more than one tennis ball every day; Equivalent to two tennis-sized staple foods (four to five Liang); Make sure there are three tennis ball-sized fruits; No less than four vegetables the size of tennis balls.

The basic principle of a balanced dietary pattern is to eat all grains and have various foods. 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. Mix coarse and fine food, mix meat and vegetarian food, and mix them reasonably, so as to supply the necessary heat energy and various nutrients for dieters.

the ratio between nutrients should be appropriate. For example, the heating ratio of protein, fat and carbohydrate is 1︰2.5︰4, high-quality protein should account for 1/2 ~ 2/3 of the total in protein, and animal protein accounts for 1/3. The heating ratio of three meals is about 3% for breakfast, 4% for Chinese food, 25% for dinner and 5% ~ 1% for afternoon snacks.

suggestions for eating

1. Eating soup before meals helps to reduce appetite. Because after the soup reaches the stomach, the excitability of the appetite center will decrease, so that the feeling of fullness will appear in advance, and the appetite will be reduced accordingly. You should also drink soup correctly to avoid some misunderstandings. You can read this article: Rumor team | Nutrition in soup? I always believed it!

2. Eat slowly. It takes twenty or thirty minutes for the stomach to convey the information of fullness to the brain, so eating slowly means that the brain realizes that when you are full, you will eat less food than usual.

3. Choose more foods containing fiber and more water. Vegetables, fruits, whole grains and soups can make people fill their stomachs, because they occupy more stomach space. Avoid eating a lot of low-fiber dry foods, such as biscuits, which are easy to eat too much, but you won't feel full.

4. Breakfast should be varied and reasonably matched; Lunch should increase the intake of starch, protein and fat, and eat more appropriately; Eat low-fat and digestible food for dinner to reduce the burden on the digestive system and avoid causing insomnia and dreaminess due to excessive brain activity.

Summary

Keep your mouth shut from your living habits, and eat only seven minutes full. After busy work, try to squeeze in more time for exercise, such as going to work on weekdays, and doing something simple at intervals, such as climbing more stairs and taking less elevators, trying to leave a walk to and from work, and insisting on moderate exercise after dinner is better.

interactive session

how full are you when you eat?

reference

[1] Wen Huiqin. Every indulgence of "eating" is a weight to crush the body [N]. Health News, 219-7-19(6).

[2]. Eating too fast and full increases the risk of being overweight by three times [J]. Chinese Journal of Hypertension id=1661565834121414737& wfr=spider& For=pc

Author | Chen Chi

Editor | Kuang Haoxuan

Illustration | Li Zhaoying

Audio | Chen Yiyi

Preliminary Review | Liu Qianzi

Review | He Lingnan

Final Review | Yi Huang.