Do you remember the last time you ate too much?
It is a feeling of undoing the waistband of the pants or holding up
It is the sadness of lying in bed for a long time and not being able to sleep
Or do you want to spit out the pain of not being able to spit it out, wanting to line up and not being able to get out...
During the New Year's Festival, it is even more difficult to control the mouth in the face of big fish and big meat.
(Image source: Internet)
Can eat for a while, eat more "crematorium", eat more will not only regret, but more importantly hurt ah!
Have you ever had the experience of getting more sleepy the more you eat?
Yawning after a big lunch at noon?
After work, go home and fall asleep?
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This is because, after a full meal, a series of procedures occur in your body such as hormonal changes and vagus nerves, causing your brain's "sleep control center" to receive instructions to become sleepy [1].
Eating too much, the impact on the body is not just to become sleepy, this change is all-round.
(Image source: Internet)
Eating too much can overload multiple organs of the body. The stomach that is propped up by food easily squeezes other organs and makes you feel uncomfortable.
At this time, the stomach needs to secrete a large amount of gastric juice to digest food, and too much gastric juice may flow back into the esophagus, causing heartburn, that is, heartburn [2].
The pancreas and liver also secrete more insulin, digestive enzymes, and bile to promote the digestion of food, reducing the "blood sugar rise" that occurs after a full meal.
As the tail of the digestive system, the intestine, not only secretes more digestive juices, but also absorbs excess nutrients, and it is also a challenge to the intestinal flora, which will release more gas while digesting food, further causing adverse reactions such as bloating [2].
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If we always eat a lot of food and support, it is not only a temporary pain, but also a long-term burden on the body.
Friends who often eat a lot, can now touch their small belly, look at the numbers on the scale -
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This is the fruit of victory after a full meal!
Once overweight, various diseases may gradually come to the door.
The first is stomach problems.
The little stomach really can't stand being overstretched again and again. The stomach that is always in a full state will stimulate the secretion of gastric juice to digest food, the gastric mucosa is easily destroyed, and difficult stomach diseases such as indigestion, gastric ulcers, and gastric erosion may be found [2].
Then, there are injuries outside the digestive system.
Being overweight increases the risk of developing diabetes, cardiovascular disease and cancer. The Lancet has published the results of a study in which the risk of coronary heart disease and stroke increases by 1.27 and 1.18 times for every 5 kg/m increase in body mass index (BMI) [3].
In 2014, scientists in London conducted a study of weight and cancer risk, which followed 24 million people for seven and a half years, and found that being overweight increased the risk of developing 22 types of cancer, including the uterus, gallbladder, and kidneys in the top three organs [4].
In addition to foreign research, the mainland also issued a new "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)" last year[5], which pointed out that excessive intake of meat, fat, sugar and table salt will increase the incidence of obesity, cardiovascular disease, diabetes and a variety of cancers.
Most "eating very full" occurs when eating foods that are high in oil, salt and sugar.
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In contrast to "overeating" that increases the risk of various diseases, eating in moderation can help us maintain a healthy body.
There have been many scientific studies that demonstrate that proper calorie restriction under the premise of nutritional balance can promote good health and prevent the occurrence of cancer, type II diabetes, cardiovascular disease, kidney disease, and neurodegenerative diseases [6].
Thinking about it this way, "eating less" is a great way to save money and promote health.
Suggest that friends meet and greet later "Eat?" Can it be replaced by "Eat less?" ”
(Image source: Internet)
Keeping your mouth shut can also help prevent a major killer of human health - coronary heart disease.
In a study conducted by the University of Washington [7], 18 people aged 39 to 62 who underwent a typical U.S. diet and 18 people who received a calorie-restricted diet for an average of 6 years were enrolled.
Measuring the indicators associated with coronary sclerosis of the arteries, the findings are in our expectations:
After a year of controlling their diet, they not only lost weight, but also had a significant drop in cholesterol and blood pressure, and there was an increase in HDL that was good for the human body[7].
Contributing Author: Dai Hong
Master's degree in biochemistry and molecular biology, Institute of Life Sciences, Zhejiang University
Reviewer: Li Yuanyuan
Registered Dietitian
bibliography
[1] KA Bazar，AJ Yun，PY Lee. Debunking a myth: Neurohormonal and vagal modulation of sleep centers, not redistribution of blood flow, may account for postprandial somnolence. Medical Hypotheses,2004.
Wang Tinghuai. Physiology[M].Beijing:People's Medical Publishing House,2018:183-206.]
[3] Metabolic mediators of the effects of body-mass index, overweight, and obesity on coronary heart disease and stroke: a pooled analysis of 97 prospective cohorts with 1·8 million participants[J]. The Lancet, 2014.
[4] Bhaskaran K , Douglas I , Forbes H , et al. Body-mass index and risk of 22 specific cancers: a population-based cohort study of 5·24 million UK adults[J]. The Lancet, 2014, 384(9945).
[5] Scientific Research Report on Dietary Guidelines for Chinese Residents (2021) http://dg.cnsoc.org/
[6] Madeo F , Carmona-Gutierrez D , Hofer S J , et al. Caloric Restriction Mimetics against Age-Associated Disease: Targets, Mechanisms, and Therapeutic Potential[J]. Cell Metabolism, 2019, 29(3):592-610.
[7] Fontana L , Meyer T E , Klein S , et al. Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans[J]. Proceedings of the National Academy of Sciences of the United States of America, 2004, 101(17):p.6659-6663.
Editors: Zhang Xiaoyi, Emgrand, Zhang Jie
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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