As the old saying goes, "People are like iron, rice is like steel. If you don't eat one meal, you will be hungry." Eating is indeed a first-class matter. If you are hungry, everything will not go smoothly.
Healthy three meals a day should be regular, but sometimes if you get up late or are too busy, you will forget to eat. Although you will eat it afterwards, you will not miss any of the three meals a day. However, a study published in the American Journal of the Academy of Nutrition and Dietetics stated that if the interval between two meals is too short, less than 4.5 hours, the risk of death will increase.
Why can’t the interval between two meals be less than 4.5 hours?
Researchers collected data on the number of meals and the interval between meals from 24,011 people for research and analysis. 15 years of surveys and research finally found that if the interval between two meals is less than 4.5 hours, the risk of cardiovascular disease increases, and the risk of all-cause death also increases.
The doctor explained that although the body's intestines and stomach and pancreatic islets do not have the same timing function as an alarm clock, their working hours are regular. If you don't eat when you should eat, your intestines and stomach will be stimulated by gastric acid and the pancreatic islets secrete insulin without sugar that can be used to regulate it. This will slowly lead to gastrointestinal diseases and the pancreatic islets are no longer sensitive .
Even if you make up for it later, the next meal will soon come . The stomach and pancreas have just finished the last meal, and they start busy with the next meal without much rest. How can the body be healthy if it is sleepless?
If you miss the meal time, there is no need to eat again
Researchers said that if you miss the meal time, you must make up for it in time, because there are three meals a day, one meal is missing, the risk is more terrible than the short interval between meals , and the risk of death is greater.
Because body nutrition needs to be taken in from three meals a day, if you skip one meal, your body may not have sufficient nutrition. So it is necessary to eat well. Eat three meals a day, and don't miss any meal.
It is best to eat breakfast, lunch and dinner at these three times.
The "Dietary Guidelines for Chinese Residents (2022)" recommends that citizens must pay attention to a regular diet. html Eat breakfast at 16:30~8:30, lunch at 11:30~13:30, and dinner at 18:00~20:00. Meals in between are about the same. Doctors suggest that it is best to control the meal time between meals to about 5-6 hours.
This study is saying that if you want to be healthy, you should not sleep in in the morning and miss the breakfast to replenish your energy in the morning. You should eat on time no matter how busy you are at noon, and don’t stay up late to feed yourself extra meals at night, otherwise the risk of death will increase.
Observe the time between meals, even if you eat in the wrong place.
Research has found that eating out frequently is associated with an increased risk of death. The study subjects were more than 30,000 adults over the age of 20. Frequent eating out, for example eating out twice a day, will lead to an increased risk of death, cancer and cardiovascular disease.
The statement that supports the research results is: The nutrition of food outside is incomparable with that of home-made meals, especially dietary fiber and very few antioxidants , even in luxury restaurants. The only function is to taste better and fill the stomach.
Take our country’s national diet as an example. Compared with women, men prefer to drink and chat with friends outside. The food outside is high in calories, so it is not uncommon for men to become obese. There are also young people who like to eat takeout. Although you can’t see it, you don’t know what went through in the production process of your takeout. It’s really scary to think about it. For the sake of good health, it is better to cook and eat at home.
Seeing this, you may be thinking that you will die easily if you just eat a meal now. Don't scare yourself. It will only increase the risk of death. It does not mean that you will die if you do this. As long as you have this good habit when eating, you may be able to offset the merits and demerits.
Reducing food intake by one-third is beneficial to longevity
American scientists conducted a study on more than 200 people aged 21 to 50 and found that reducing food intake by about one-third can lower blood pressure and reduce the risk of cancer. In fact, my country's dietary guidelines have long recommended that citizens should not eat too full or too fast, which will increase the burden on the gastrointestinal tract and cause rapid rise in blood sugar. The recommended meal size is seventy percent full.
Seventy percent full means that is not full, but you don’t have to eat. If you eat, you can still eat.
For foodies, it goes without saying that it is difficult to put down your chopsticks when your stomach is not full. Let me teach you a few methods.
①: Drink soup before meals to fill your stomach, which can be vegetable soup.
②: Chew slowly, giving time for the stomach and intestines to send satiety signals to the brain.
③: Don’t miss the food after eating. You can leave the table, or chat with friends, or play with your mobile phone
④: Eat more foods rich in dietary fiber and water
In summary, eating is a first-class event in life. Whether it is the time, place, or amount of eating, you must make good choices and become a healthy snack.
Reference:
1. Doctors warn: If you eat less like this, you can live 20 more years! Tell your family quickly2019-07-02 18:11· Henan Satellite TV
2. Frequent dining out, even in high-end restaurants, increases the risk of death by 49%! American research2021-03-26 23:27·China Circulation Magazine
