As the saying goes, "the people take food as the sky", the mainland as a big country of food, the sky flies, the ground runs, the water swims, the tree grows... There is nothing we Chinese can't eat.
However, there are many Chinese foods, but there are indeed many hidden dangers in eating habits, and we have some eating habits that will damage health or even be fatal.
The world-famous health magazine "The Lancet" published a large sample of research including 195 countries and regions of the population as follows: "Chinese diet fine less fiber, high salt, cancer mortality rate is the highest in the world!"
This article shows that in 2017, China's cardiovascular disease mortality rate and cancer mortality rate caused by dietary problems such as dietary fine little fiber, low fruit intake, and high salt were the first among the top 20 countries in the world in terms of population.
What's so unreasonable about our Chinese eating?
1. Eat too much salt
Chinese really love to eat salt, and a high-salt diet with heavy taste is often closely related to high blood pressure, increased risk of stomach cancer, promotion of calcium loss, and increased burden on the kidneys.
Globally, Chinese average salt intake remains high, even twice as high as the WHO recommended intake.
Although sodium is essential to the human body, but too much sodium intake will increase the burden on the kidneys, if the kidneys can not discharge all the excess sodium, sodium will accumulate in the blood, resulting in increased blood volume, thereby increasing the burden on the heart, arterial blood pressure will also rise. Causes congestive heart failure, cirrhosis, and chronic kidney disease.
Chinese dietary guidelines recommend that adults should not eat more than 6 grams of salt per day (almost as much as a beer bottle cap), while infants and children, as well as people with high blood pressure, diabetes or chronic kidney disease, should eat less.
In addition, bright salt is easy to hide from dark salt, in addition to the salt put in the cooking, there are many less salty "invisible salts" in food.
For example, soy sauce, chicken essence and other seasonings, at first glance, have nothing to do with salt, but the freshness enhancer sodium glutamate inside, the taste of nucleotide disodium, are for sodium households, a large spoon (15 ml) soy sauce almost contains 1005 mg of sodium, and 400mg of sodium is equal to 1g of salt.
There are also some processed foods that we usually eat, ham, sausages, all kinds of canned, biscuits, plums or sour or spicy or oily foods, because there are other flavors of cover, salty is very low-key, but casually eat a little bit of sodium intake on this day.
2. Eat too much refined white rice noodles
Dr. Zhang Wenhong once reminded that the diet and nutrition method dominated by refined carbohydrates (refined carbohydrates) is difficult to support us to live to more than 90 years old.
However, the northern part of the mainland is mainly pasta, the south is mainly rice, whether it is north, south, east or west, the staple food of mainland residents is mainly "refined white rice noodles" that pay attention to taste and are easy to digest.
A 2016 study pooled 45 related studies and showed that eating 90g of whole grains per day reduced the incidence of coronary heart disease by 19%, the risk of stroke by 12%, the overall risk of cardiovascular and cerebrovascular diseases by 22%, and if the amount of 210-225g per day was eaten, the cancer risk rate was reduced by 15% and the all-cause mortality rate was reduced by 17%.
3. Eat less fruit
Most Chinese have insufficient fruit intake compared to excessive sodium intake.
Although less fruit intake is not fatal, it is easy to lack dietary fiber.
Dietary fiber refers to all the ingredients in plant foods that cannot be digested or absorbed by the body, and adequate dietary fiber can help us maintain intestinal health, defecate and bowel, lower cholesterol levels, control blood sugar, and weight levels.
Dietary fiber also helps reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.
(Source: Visual China)
Although we all know to eat more fruit, there are few estimates that we can really do it. The recommended amount of fruit in the Lancet report is about 250g per day, which means to eat half a catty per day. In order to be able to achieve this amount, it is recommended that you can do this:
Choose a healthy snack: Wash and cut the fruit and put it in the refrigerator as your usual snack. However, it is a reminder that the kind of dried dehydrated fruits sold in the market is not a healthy snack. That dried fruit doesn't feel full like fresh fruit, and it's extremely high in calories.
Add more fruit to your diet: Add fruit to a meal for three, such as sprinkling a handful of blueberries on top of breakfast cereal or oatmeal, adding mango slices to whole-wheat toast bread, and so on.
Squeeze fruit into juice: Make drinks with natural fresh fruit, but don't drink processed juices.
In view of the three major problems of high salt, low grains and low fruits, we must remember these 10 sentences!
How to eat to save your life? Remember 10 points!
01
Eat no more than 6 grams of salt per day
The Dietary Guidelines for Chinese Residents (2016) recommend that the amount of salt consumed per person per day should exceed 6 grams. Cook less salt, but also eat less pickled foods, yellow sauce, curd milk, etc.
02
Eat cereals at least 1 to 2 times a week
Eat cereals at least 1 to 2 times a week, and coarse grains and whole grains can account for about 1/3 of the total staple foods, such as corn, millet, etc. Especially for overweight and obese people.
03
Eat a handful of soy products a day
Consuming soy or soy products can help reduce the risk of coronary heart disease and stroke. Adults consume 25 grams of soybeans per day, or soy products, such as 125 grams of southern tofu, or 75 grams of northern tofu, or 55 grams of shredded tofu, or 45 to 50 grams of dried tofu.
04
Eat a handful of nuts a day
Studies have shown that eating 10 grams of nuts a day can significantly reduce people's risk of dying from common diseases such as heart disease, cancer, and diabetes. 10 grams of nuts is equivalent to 2-3 walnuts, or 7 peanuts, or 7 cashew nuts, or 8 almonds, or 100 sunflower seeds.
05
Eat one pound of vegetables and half a pound of fruit every day
Daily intake of 300 ~ 500 grams of vegetables, dark vegetables should account for 1/2, daily intake of 200 ~ 350 grams of fresh fruit, juice can not replace fresh fruit.
06
Eat enough 25 foods a week
The diversity of food varieties in the daily diet, eat more vegetables and fruits, milk, soybeans, etc., eat animal foods in moderation, and control the intake of salt, oil and sugar.
07
Eat fish at least once a week
The protective effect of fish on cardiovascular disease is mainly attributed to the content of Ω-3 fatty acids. Fish is also rich in high-quality protein and has a low saturated fat content. It is recommended to eat 280 to 525 grams of fish per week, especially deep-sea fish.
08
The daily intake of red meat should not exceed 75 grams
Red meats such as pigs, cattle and lamb are more fatty than white meats such as poultry and fish, and are mostly saturated fatty acids. Excessive intake of saturated fatty acids may promote atherosclerosis. Red meat intake should be less than 75 grams per day.
09
Eat no more than 20 grams of oil per day
It is recommended to eat foods rich in unsaturated fatty acids, such as olive oil, rapeseed oil, sunflower oil, corn oil, flaxseed oil, etc. And the daily cooking oil is preferably not more than 20 grams, which is about the amount of oil for two white porcelain spoons.
10
Drink one cup of milk a day
The results showed that people who consumed two servings of dairy products per day (one of 244 grams of milk/yogurt, 15 grams of cheese, and 5 grams of butter) had a 17 percent lower risk of all-cause death and a 23 percent lower risk of cardiovascular death.
Source: Popular Science China/Health Times