Hideki Kiriyama, a Japanese faithful believer in the "no staple food diet" method.
In 2010, he was diagnosed with diabetes , so he abandoned the staple foods such as rice, bread and noodles to control his diabetes. This way, the weight loss took effect quickly. In 3 weeks, she fell wildly, from 87 kg to 67 kg.
However, 6 years later, Hideki Kiriyama suddenly died in a Tokyo restaurant at the age of 61.
Many doctors have a more unified opinion on his "no staple food weight loss method": "This sugar-restricted weight loss method will definitely increase weight. Cardiovascular burden. _Span2span
The increased cardiovascular burden is also one of the chief culprits of atherogenesis and cardiovascular diseases.
In fact, a study published by The Lancet earlier on this method of weight loss has already done so. _Span2span
"The Lancet": eat too little staple food, easy to lose life
The Lancet once did a study that tracked 430,000 people for 25 years. The results of the study show that a low carbohydrate diet can reduce life expectancy by up to 4 years.
The study found that there is a U-shaped relationship between carbohydrate intake and life expectancy, as shown in the figure below:
People aged 50 and over, The total carbohydrate intake is about 50% of the total energy , the average life expectancy can be increased by 33 years; people who consume less than 30%, the life expectancy will be reduced by 4 years; People with 3-4% of total energy will have 2 to 3 years less life expectancy; for people with carbohydrate intake over 65%, life expectancy will be shortened by about 1 year.
Through this research, we can know that low-carbon water will shorten the life span. Researchers speculate that the reduced intake of grains will increase the intake of animal fat and protein, which will increase inflammation in the body and promote human aging, which may be a cause of increased risk of death.
This research makes many people find it incredible, because most of the lifestyles advocated by all walks of life now require a low-carbon water diet to be healthy. Now it is said that if you do not eat staple foods, it will lead to a lot of life expectancy. Who should you believe?
The reputation crisis of staple foods has always existed
People who do not eat staple foods generally go for two reasons: _span2p1 p3p strong span2span : Many people who lose weight will control the intake of staple foods to help lose weight. In fact, this practice is not recommended. Because weight loss by not eating staple foods does not have long-term weight loss effects, it may also cause side effects such as muscle loss, physical fatigue, and decreased resistance. Women may also experience menstrual disorders, amenorrhea, etc.;
2 Is to control blood sugar : Some diabetics choose not to eat staple foods to control blood sugar.The "one size fits all" approach is unhealthy. The key to controlling blood sugar is not to not eat staple foods, but to eat staple foods selectively. You can choose whole grains, starchy beans, and eat more foods with low glycemic index to control blood sugar healthily.
In fact, we should not "demonize" the staple food too much. The carbohydrates in the staple food are indispensable for the body to eat. Benefits:
1. Add vitality to the intestines. Many staple foods are not processed. These foods are rich in dietary fiber, which can promote gastrointestinal motility after entering the body, relieve constipation, and help regulate postprandial blood sugar;
2. Protect eyesight: every 100 grams of sweet potato contains 750 micrograms of carotene , For healthy adults. Only half a piece of sweet potato every day can meet the carotene needed. Carotene will be converted into vitamin A after entering the body. This substance can protect eyesight, prevent dry skin and antioxidant, etc.;
3. Enhance immunity: The vitamin content contained in every 100 grams of potatoes is 27 mg, which is much higher than other vegetables. Vitamin C has a strong antioxidant effect, can also enhance the body's immunity and promote the absorption of some other nutrients.
Diet is very important to our health, but many people do not know what kind of diet is healthy. To eat healthy, there must be a scientific way!
eat "longevity",Try the Chinese version of the "Mediterranean diet"
The Mediterranean diet mainly emphasizes eating fruits, vegetables, whole grains, olive oil, and beans. The reason why this method is healthy is that the diet is diversified, and Processed food intake is less. This diet can effectively reduce the risk of cardiovascular disease, prevent Alzheimer's disease, and improve sleep quality.
However, foreign dietary styles are not necessarily suitable for Chinese people. Tongji University Tongji Hospital Nutrition Department Luo Bin and Wu Ping published an article in Health Times in June 2020 that the Mediterranean diet is very good For Chinese people, you can try the "improved version".
The main food is oats, corn, sorghum and beans, etc. It is recommended to eat multi-grain rice, which can be used to reduce red meat products; Intake, do not exceed 3 times a week, try to focus on white meat such as fish and chicken;
seafood foods are recommended to be ingested no less than 2 times a week, some people in inland areas can choose Use river fish and river prawns instead;
Fruits and vegetables should be ingested every day. Choose seasonal fruits and vegetables as much as possible. Daily vegetable intake should be 0.6~1 jin and fruit should be 200~350g.
olive oil is recommended.Vegetable oil, try not to use animal oil ;
milk and milk products are recommended to drink about 300ml a day;
The daily salt intake should also be controlled, and it is recommended to keep it below 5g. In addition to edible salt, we must be alert to the existence of some invisible salt.
Good eating style plays a very important role in health. It is recommended that you make changes based on the above-mentioned eating style from now on!
Reference materials:
[1] 430,000 Lancet Research: Why do you lose your life if you eat too little staple food? ".GoGoDutch.2020-12-12
[2] "This kind of diet contributes to longevity, ranking first in the world for three consecutive years!" "Health Times. 2020.12.25
[3] "The latest research of the Lancet: eating too little staple food can reduce life span by 4 years!" I was scared to eat two more rice." Life Times. 2018.10.15
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