asks you a question. Do you really know how to eat?
Compared to the first answer that comes to your mind, "Who can't eat? If you don't know how to eat, you will starve to death. Still reading the article here?"
The body's operation is inseparable from three meals a day. Without food, people will indeed starve to death. However, eating food may not be healthy, and it may even increase the risk of death. There are tens of millions of people who die due to dietary errors all over the world every year, and our country is even more "tragic". Why do we say this? Is it because food is now contaminated, or food is incompatible and eating into the body? Why is it so certain that our country has achieved comprehensive poverty alleviation and life is getting better and better, why are there still people who die due to diet? The following content will give you a good answer.
"The Lancet" tells you what will happen if you don't have a good meal? The answer is: it will increase the risk of death
"The Lancet" conducted experiments on adults over 25 years old in 195 countries around the world from 1900 to 2017. It was found that in 2017, someone died because of an incorrect diet. The number of deaths caused by this reason accounts for a little more than one-fifth of the total death toll, which means that the diet that affects human health and life is still the diet that depends on for us to survive. Among the top countries with a high mortality rate due to diet, my country actually ranked first, even surpassing the US, which has a high diet. When the Lancet published another article, it named China twice.
Food is planted by us, what can we do wrong? Even if the rain suddenly is not very clean, it is then put into the market for sale after monitoring. Some people also think that it is because eating is focused on releasing fat and sugar. Although these two substances are not conducive to health, they are not at the top of the "diet killer".
Why is the world's largest dietary mortality rate in China related to three ways to eat!
Researchers said that the top three dietary methods with higher mortality rates are ① Diet with more salt, ② less coarse grains, and ③ less fruits. This is a bit far from what we think of as spicy, too greasy, barbecue and fried, smoking and drinking, etc., but it is indeed because these three ways of eating that are not conducive to health have harmed everyone's body, increasing the risk of cardiovascular disease, type 2 diabetes, cancer and other diseases.
So to avoid this bad result, what you should do now is to see if you have such a diet.
" Dietary Guidelines for Chinese Residents " tells you how to improve them separately?
"Dietary Guidelines for Chinese Residents" indicates that the healthy amount of salt is within 6 grams of . According to relevant statistics, the average salt intake of Chinese people is about 8 grams per day. " Lancet" believes that the more strict one should be 3 grams of , that is, a light diet to avoid heavy-tasting diets. If the amount of salt exceeds the standard, drink more water to promote body metabolism and relieve body blood viscosity.
Most Chinese people's diets are northern steamed buns in the south, and they are basically fine grains, and rarely coarse grains, so the daily diet should have a little more coarse grains. "Diet Guide for Chinese Residents" recommends that a person eat 50-100 grams of coarse grains every day, However, because the intestinal function of the elderly and children are relatively weak, they can reduce it to avoid indigestion and causing abdominal distension. The proportion of coarse grains is best in staple foods, such as grains, mixed beans, and potatoes.
There will also be many coarse grain products on the market, such as coarse grain biscuits, coarse grain porridge , etc. Although some of them say coarse grains on it, it may be because it contains the ingredients of coarse grains, which are not real coarse grains. The vitamins in coarse grains also need water to dissolve, so the water consumption per day should be kept above 1600ml.The more you eat, the better. Don’t exceed 150 grams per day, you can eat it for dinner. helps control blood lipids .
Finally, it is fruit. Fruits are not greasy and will not increase the burden on the stomach and intestines. They are rich in dietary fiber, vitamins, trace elements and minerals, but Chinese people do not consume much fruit. "Diet Guide for Chinese Residents" says that the amount of fruits for each person every day should be 200-350 grams, but do not eat them together. Eating them in several times will help the intestines absorb better. It is best not to be too single in the variety of fruits. However, people with weight loss, on an empty stomach, and diabetes patients should think about it when eating fruits. When eating fruits, you should also eat fresh fruits. Some people like to squeeze them into juice. Although they are refreshing, they will also be broken if they contain dietary fiber.
From this we can see that people in our country must improve their diet well, and their diet is indeed closely related to their health. But some countries are clearly Asian countries, but they are indeed famous longevity countries in the world. It doesn’t seem strange if there is a centenarian in this place. This country is Japan.
WHO has published "World Health Statistics 2018" saying that in the ranking of countries around the world and their average life expectancy, Japan firmly ranks first, while China, as a major country, ranks outside the top 10.
There is a reason why Japanese people live long, and it is related to diet
. You won’t eat too much, chew carefully and swallow slowly
Eat until you are 70% full, your stomach will not be hungry, and the burden on your stomach will not be too heavy. The dietary plate of Japanese people is relatively small, so they can control their food intake well and avoid the increased risk of diseases such as obesity and diabetes. Chew slowly while eating, and your stomach has time to tell your brain that it is full, so that you won’t be overwhelmed.
. The food is rich in variety and low in calories
If you want to be healthy, your diet must not only be balanced but also be sufficient. The Japanese have done this. Their diet will be arranged at about 30 types a day, and even elderly people with small appetites will have 18 types. The ingredients are well matched, and there is no high-calorie diet. Even when making, most of them use to steam , which not only retains the nutrition of the food, but also helps health.
3. Strictly limit salt and control waist circumference
The Japanese government began to reduce the intake of salt in the 1970s. As long as it is food entering the body, pay attention to the intake of salt. In addition, Japan has laws that regularly check the waist circumference of employees. If a man goes out for more than 85 years and a woman goes out for more than 90cm, he or she will be asked to do a blood pressure, blood sugar, and blood lipid test. Any unqualified company will face a fine.
In short, if you want to be healthy, you must pay attention to your diet. One meal or two meals is nothing, but if this is done frequently, it may have adverse effects on the body. Physical health requires attention to every bit of life and you must have a good meal.
References:
1. The strongest diet killer is not oil and sugar! The latest research of the Lancet shows that the top three dietary factors in the mortality rate are these 2021-09-22 21:14·Shangguan News
2. 20% of Chinese people die from "eating the wrong meal"! The biggest "killer" is not sugar and fat, but...2019-04-10 12:59·People's Daily People's Livelihood Weekly
