"Did you eat it?" This is the amount we often say hello to when we meet, which is enough to explain the weight of "eating" in our hearts.
Everyone needs to eat, but we have long since passed the days of hunger and hunger, and now we need to resist all kinds of beauty "Eat?" This is the amount of greeting we often say when we meet, which is enough to say that "eating" is the weight in our hearts.
Everyone needs to eat, but we have long since passed the miserable days of hunger and hunger, and now we need to resist the temptation of all kinds of food.
Many people often have the experience of eating, or even eating a full meal, resulting in physical discomfort and a variety of diseases caused by eating too much, such as obesity, diabetes, gastrointestinal diseases, etc.
In fact, under the premise of meeting the nutrition needed by the body, proper "starvation" has many benefits.
First, the benefits of proper "starvation"
1. Delay aging and prolong life
Data from the Yale School of Medicine study suggest that a 14% reduction in caloric intake reduces the inflammatory response during aging, improves immune function, and activates potential longevity.
Therefore, under the premise of meeting their own nutritional needs, "eating less" can delay aging and prolong life.
2. Control weight and reduce the risk of multiple diseases caused by obesity
The more you eat, the more you don't want to move, it is easy to gain weight, obesity is an important factor that causes cardiovascular and cerebrovascular diseases, diabetes and other diseases.
Reducing dietary intake by 25%-30% per day can effectively control weight, while also helping to regulate blood pressure, blood lipids, blood sugar and heart rate, which can improve and prevent cardiovascular disease.
3. Reduce the burden on the stomach and intestines
Eating too much will put the stomach and intestines in a state of overload, causing indigestion and other symptoms of food temptation.
Many people often have the experience of eating, or even eating a full meal, resulting in physical discomfort and a variety of diseases caused by eating too much, such as obesity, diabetes, gastrointestinal diseases, etc.
In fact, under the premise of meeting the nutrition needed by the body, proper "starvation" has many benefits.
First, the benefits of proper "starvation"
1. Delay aging and prolong life
Data from the Yale School of Medicine study suggest that a 14% reduction in caloric intake reduces the inflammatory response during aging, improves immune function, and activates potential longevity.
Therefore, under the premise of meeting their own nutritional needs, "eating less" can delay aging and prolong life.
2. Control weight and reduce the risk of multiple diseases caused by obesity
The more you eat, the more you don't want to move, it is easy to gain weight, obesity is an important factor that causes cardiovascular and cerebrovascular diseases, diabetes and other diseases.
Reducing dietary intake by 25%-30% per day can effectively control weight, while also helping to regulate blood pressure, blood lipids, blood sugar and heart rate, which can improve and prevent cardiovascular disease.
3. Reduce the burden on the stomach and intestines
Eating too much will put the stomach and intestines in an overloaded state, causing symptoms such as indigestion.
If this is the case for a long time, it will also damage the gastric mucosa, and even cause stomach ulcers and gastric erosions.
If foods such as protein and fat stay in the intestine for too long, toxic substances may be produced, increasing the risk of intestinal obstruction and bowel cancer.
4. Protect blood vessels
Regarding vascular aging, a study by Georgia State University in the United States found that when food intake is low, the human body can produce a molecule called "β-hydroxybutyric acid", which helps delay the aging of cells in the vascular system and protect blood vessels.
5. Protect heart function
Eating too much can move the diaphragm upwards, affecting heart function; in addition, digesting food will consume a lot of oxygen, which can cause acute myocardial ischemia or myocardial infarction, causing sudden death.
6. Prevention of Alzheimer's disease
Data show that about 30% to 40% of elderly dementia patients have long-term satiety habits in young adults.
Eating too much, the brain will induce the production of a fibroblast growth factor, which will promote cerebral arteriosclerosis, resulting in insufficient oxygen and nutrients to supply the brain, making people memory decline, brain tissue atrophy, and increasing the risk of Alzheimer's disease.
Appropriately reducing the intake of food can ensure adequate blood supply to the brain, prevent the rapid aging of brain cells and the decline of brain function, thereby preventing Alzheimer's disease.
Second, why advocate eating "seven points full"?
As the saying goes, "eat less than three bites, live to ninety-nine", "eat less" is not to endure hunger, but to be hungry moderately. Specifically, it is enough to eat seven points full.
Why?
Generally speaking, six points of fullness and below are not enough to support the body to the next meal, and eight points and above are gradually exceeding the standard, while seven points of fullness is just right, which can maintain the normal operation of the body's various functions and ensure health!
Third, how do you know how to eat until you are full?
- Six points full – not hungry anymore, but feeling like I want to eat a little more. Before the second meal, it will feel very hungry;
- Seven points full - full, feel that you can eat or not eat, eat or not eat, the enthusiasm for food declines. Do not go hungry before the second meal;
- Eight points full – full, the stomach feels full, but it is not painful to take a few more bites.
- Nine points full - barely able to eat a few bites, but the stomach is already full, eating.
- Very full – can no longer eat anything, eat more is painful.
【Note】 Seven points of fullness is not the same as dieting, but eating less while meeting the body's nutritional needs.
This article is original by Lansheng Brain Doctor, welcome to pay attention, take you along with long knowledge!