Eating fast really hurts the body! The best time to eat is this

Every morning or at noon, in order to get a few more minutes of sleep, I practiced the skill of drying a bowl of intestinal flour in 5 minutes and eating a piece of roasted pork in 10 minutes.

Until some time ago, when surfing the Internet, I suddenly saw some popular videos of celebrities, and I was stunned:

Ju Jingyi chewed 32 times in one bite of bread

Cai Xukun chewed a dumpling 97 times

Yin Zheng chewed 121 times in a mouthful of spring cake

(Although this spring cake is quite large)

Celebrities even eat so slowly??!!

Look at the good figure of the star, and then look at your own small belly, is it good for the body to eat slowly?

Numerous studies have shown that people who eat fast are indeed more likely to be overweight for healthy people [1].

For example, foreign researchers conducted an 8-year follow-up survey of 528 male employees and found that:

Over the course of 8 years, those who ate fast gained an average of 3.8 pounds, while those who ate moderately or slowly gained only 1.4 pounds [2].

(Source: soogif)

In addition to being easy to eat too much unconsciously, eating too fast is a greater hidden danger that it has an impact on the digestive tract.

Uncarved food will increase the digestive burden on the stomach, and if you encounter hard food, you may also hurt the esophagus and stomach.

On the other hand, people who eat too quickly generally eat food before it has cooled down, and the high temperature is easy to cause repeated damage to the esophageal mucosa.

Many studies have also shown that eating fast [3,4] and eating hot [5] are both risk factors for the development of esophageal cancer.

Eating fast is at risk of gaining weight, so can you lose weight by eating slowly?

The results may not be what you think.

There is no clear conclusion as to whether eating slowly can help with weight loss [6].

Studies have shown that eating slowly makes people feel full more easily and eat less. But there are also studies that have shown that there is no direct relationship between eating slowly and losing weight.

However, eating slowly does make food chew more fully, food absorption efficiency is improved[4], and nutrient absorption will be better.

In comparison, even if you can't lose weight, eating slowly can make you healthier.

At this point, you may ask, what is slow and what is fast?

Breakfast is preferably served in 15 to 20 minutes [7], and lunch, lunch, and dinner are generally about half an hour. (Of course, this is not counting the time spent playing with your phone while eating.) ）

Eating slowly is not deliberately prolonging the eating time, but increasing the number of chews of each bite of food, and the food is chewed many times before swallowing.

In addition to the number of chews and the length of time of eating, there are 4 points to pay attention to when eating:

1. Eat regularly: breakfast is recommended 6:30~8:30; lunch 11:30~13:30; dinner 18:00~20:00[7];

2. Not picky eaters, not partial to food, not too full;

3. The food temperature is moderate, do not exceed 65 °C[5];

4. Concentrate on eating: It is best not to play with mobile phones and watch TV when eating.

Life is busy every day, and eating is actually a rare time to relax us.

Give yourself more time to feel the food

Today, give you a thumbs up for a good meal

Contributing Author: Zhou Bai

Eight-year doctoral student in the Department of Gastroenterology, Xiangya Hospital, Central South University

Review expert: Cloud has no heart

Ph.D. in Food Engineering, Department of Agricultural and Biological Engineering, Purdue University, USA

bibliography

[1] Ohkuma T, Hirakawa Y, Nakamura U, et al. Association between eating rate and obesity: a systematic review and meta-analysis[J]. International journal of obesity, 2015, 39(11): 1589-1596.

[2] Tanihara S, Imatoh T, Miyazaki M, et al. Retrospective longitudinal study on the relationship between 8-year weight change and current eating speed[J]. Appetite, 2011, 57(1): 179-183.

Zhang Xiaogang,Zhong Li,Wang Jianfei. Research progress on risk factors and prevention of esophageal cancer[J].World Chinese Journal of Digestion,2009,17(07):677-680.

[4] Lü Quanjun, Cui Han, Tian Yalan, Li Qianwen, Bo Yacong, Zhu Yiwei, You Jie, Cui Lingling. Meta-analysis on the effect of fast eating in Chinese groups on the incidence of esophageal cancer[J].Chinese Journal of Public Health,2018,34(04):584-588.

[5] Loomis D, Guyton K Z, Grosse Y, et al. Carcinogenicity of drinking coffee, mate, and very hot beverages[J]. Lancet Oncology, 2016, 17(7): 877.

[6] Ohkuma T, Hirakawa Y, Nakamura U, et al. Association between eating rate and obesity: a systematic review and meta-analysis[J]. International journal of obesity, 2015, 39(11): 1589-1596.

Yang Yuexin,Ge Keyou. The Complete Book of Chinese Nutrition Science, 2nd Edition (Volume 2)[M].Beijing: People's Medical Publishing House, 2019:1717.

Editors: Zhao Yanan, Wu Wei, Zhang Jie

Typesetting: Han Ningning | Proofreader: Wu Yihe

Operations: Li Yongmin | Coordinator: Wu Wei