A recently published paper examines the relationship between diet quality and all-cause mortality.
The researchers recruited 40892 people over 50 years of age from the Dutch Lifeline cohort. The average follow-up was 7.6 years. The food frequency questionnaire was used to assess the relationship between dietary intake habits and all-cause mortality. relationship between.
Dietary factors include 9 foods that have been shown to have positive health effects, namely vegetables, fruits, whole grains, legumes and nuts, fish, oils and soft margarines, unsweetened dairy products, coffee and tea; and 3 foods with negative health effects, namely red meat and processed meat, butter and hard margarine, sugar-sweetened beverages, and compared with follow-up results based on associated food intake. The results of
found that low-quality dietary habits were associated with a 57% increased risk of all-cause mortality; while in
I hereby remind my friends to consciously consume healthy food and reduce or avoid unhealthy food. In particular, the following 8 unhealthy eating habits, if they exist, must be corrected in time.
.Overeating
It can be said that overeating is the number one taboo in diet.
Overeating refers to eating a large amount of food in a short period of time, which exceeds the load of gastrointestinal function.Overeating can cause acute gastric dilation, acute gastroenteritis, acute gastric ulcer perforation, and even heart disease, etc. It is also one of the culprits of acute pancreatitis. For an average healthy adult, seven or eight cents per meal is enough.
.The taste is heavy
Modern medicine and nutrition have proven that a large amount of salt intake is not good for health, especially increasing the risk of hypertension and stomach cancer.
People who are often used to eating out should be especially vigilant. If they find that the food in the restaurant is delicious, tasty and delicious, they should think about whether it is because of the high amount of salt and monosodium glutamate (which also contains sodium).
.Excessive drinking or drinking of hard alcohol
Excessive drinking can lead to obesity, increase the risk of high blood pressure, stroke, etc., damage the functions of the liver, lungs and nervous system, and also stimulate the gastric mucosa. Cause indigestion and other gastrointestinal diseases. Alcohol consumption is not recommended, and if alcohol is consumed, it should be limited.
4.Pork has a high proportion of , while fish has a relatively low
At present, pork is still the main animal food for Chinese residents. However, pork contains high saturated fat, total fat and cholesterol. It is not good for health, and it is recommended to appropriately reduce the proportion of pork consumption.
Numerous studies have shown that eating fish regularly can help reduce the occurrence of cardiovascular disease . Both the American College of Cardiology and the Diabetes Association recommend eating fish (especially marine fish) 2 to 3 times a week as a dietary recommendation.
5.The intake of dairy products is less
Milk has high nutritional value: rich in high-quality protein , vitamin , high calcium content, is an excellent source of natural calcium.
The average adult should consume 300ml of dairy products per day. If there is lactose intolerance , you can drink yogurt , or drink milk in small quantities, which will greatly improve the tolerance.
6.Eating a lot of saltedfood
At present, some people eat a lot of preserved foods, such as pickles, salted fish, ham, sausages, etc.
These foods contain high levels of nitrate , which can be reduced to nitrite , which is harmful to the human body. Therefore, from the perspective of preventing cancer and maintaining health, it is extremely important to reduce the intake of pickled foods.
7.Eat a lot of sugar
Some people like sweets, such as sweet drinks, sweet pastries, sweet ice cream, etc.
recommends that everyone abide by the science of eating candy 4 nos: First, do not eat candy before meals. Second, it is not advisable to eat desserts immediately after a meal. Third, do not eat desserts and candies on an empty stomach. Fourth, do not eat a lot of sugar at one time.
8.Blindly superstitious health products
The health effects of health products on the human body should be positioned in conditioning and prevention, rather than treatment, and their application range is far smaller than ordinary food in the general sense, and is suitable for the entire population.health food does not exist.
Substituting health food for general food results in a lack or imbalance of energy and nutrient intake, and even leads to malnutrition. Without any indication, the blind abuse of health food results in it being difficult to receive due health care effects. and lead to more costs.
Peking Union Medical College HospitalClinical Nutrition Department
Professor Yu Kang
Welcome to join Prof. Yu Kang from the Nutrition Department of Peking Union Medical College Hospital to learn about nutrition and health, and to eat healthy and beautiful! Follow [Eat three meals a day] headline number~
Yukang
Professor and director of the Department of Clinical Nutrition, Peking Union Medical College Hospital
Member of the Nutrition Standards Committee of the National Health Commission
China Nutrition SocietyDirector
