Grandma Wang, who is over seventy, eats high-salt and high-oil food every day, and usually cooks with a heavy taste, although she has some discomfort, but she does not particularly care.
Over the past few years, Grandma Wang's physical condition has gradually deteriorated. Her heart would sometimes pound, and sometimes she would suddenly feel dizzy and palpitations and chest tightness.
One day, when Grandma Wang was working in the field, she suddenly felt black in front of her eyes and her legs were heavy, so she quickly found a tree to lean on. After this scene was discovered by the villagers, they sent Grandma Wang to the hospital for a series of examinations.
The results of the examination showed that Grandma Wang had cardiovascular problems. The doctor told her that a diet with too high salt content would cause excessive accumulation of sodium ions in the body, increase blood pressure, and endanger the health of blood vessels.
First, the connection between food eating and physical health
1. Eat slowly or quickly
Eating slowly makes people feel full, so they eat less and help control their weight. Eating fast can lead to behaviors such as overeating and overeating, increasing the risk of obesity and a range of chronic diseases.
2. Degree of chewing
Adequate chewing is an important digestive process, which allows food to be more nutrient-rich and absorbed by the body. If you eat too quickly, the food will enter the stomach without being chewed sufficiently, which may lead to gastrointestinal problems such as bloating, heartburn, etc.
3. Meal time
Eating a big meal before going to bed can lead to excessive digestion and secretion in a short period of time, leaving the body without time to rest, thereby increasing the risk of obesity and gastrointestinal discomfort. Regular eating times give the body plenty of time to digest food and balance energy needs, while boosting immunity and keeping all functions healthy.
4. Reasonable food pairing
Reasonable food pairing can make the nutrients in food more fully absorbed and utilized by the body. For example, pairing foods containing iron with foods containing vitamin C can improve iron absorption.
Developing eating habits and food eating methods suitable for your body can improve the body's immunity and prevent the occurrence of chronic diseases. Therefore, we should pay attention to diet and food eating methods, and develop healthy eating habits.
Second, 3 bad eating habits, quickly see if you have it!
1. Excessive intake of foods containing trans fatty acids: Trans fatty acids are artificially processed fats that are usually found in high-temperature processed foods such as fried foods, cakes, biscuits, and fast food.
Regular consumption increases the risk of cardiovascular disease because trans fatty acids increase LDL cholesterol levels in the blood while reducing HDL cholesterol levels, which increases the risk of cardiovascular disease. Trans fatty acid intake can also lead to fat deposition in the body, increasing the risk of weight and obesity.
2. Unbalanced diet: In the daily diet, the types and proportions of nutrients consumed are not balanced, or a certain nutrient is too much or too little, resulting in the body not being able to get enough nutrients it needs. In the long run, such eating habits will have many negative effects on the health of the body.
For example, lack of vitamin C may lead to decreased immunity, lack of iron may lead to anemia, lack of calcium may lead to osteoporosis, and so on. An unbalanced diet can also lead to digestive problems, such as consuming too much fiber can lead to constipation, and too much fat and protein may lead to gastrointestinal discomfort.
3. Excessive intake of sugar: Excessive intake of sugar can lead to excessive insulin secretion, which increases the risk of diabetes. Long-term high blood sugar can lead to damage to various organs and tissues in the body, which eventually leads to the development of diabetic complications.
Excessive sugar intake also increases the risk of cardiovascular disease, and excessive sugar intake can increase blood lipid and blood sugar levels, which in turn can lead to problems such as vasoconstriction and arteriosclerosis.
Therefore, in daily life, we should choose high-quality protein, vegetables and other natural and unprocessed foods, limit processed meat and non-nutritious junk food, maintain nutritional balance, and achieve a healthy and regular diet.
Third, an unhealthy diet will harm the body
1. Obesity: Obese people gain weight, and the heart needs to supply blood and oxygen to more tissues, so the heart load is increased. Long-term increased stress on the heart can lead to myocardial hypertrophy and changes in the structure of the myocardium.
2. Circulatory system problems: such as high cholesterol and excessive fat intake in food, will cause lipid metabolism disorders in the body, resulting in high blood lipids, that is, increased fat content in the blood, especially increased levels of triacylglycerol.
Excessive cholesterol and fat intake will also lead to an increase in the level of low-density lipoprotein in the blood, which will then be deposited on the blood vessel wall, forming plaque, gradually leading to hardening and narrowing of the blood vessels, making the blood flow unsmooth, and increasing the risk of cardiovascular and cerebrovascular diseases.
3. Immune system problems: Nutritionally unbalanced eating habits will reduce the body's immunity and make it easy to infect diseases. For example, when the hepatitis virus enters the body, the body's immune system will initiate a series of immune responses to resist the virus by destroying the virus and protecting liver cells.
However, if the immune system is compromised, it will lead to insufficient immune response, and the virus cannot be effectively cleared, allowing the virus to multiply in large numbers in the body, eventually causing hepatitis.
4. Bone problems: An unhealthy diet may help lead to osteoporosis because it doesn't provide enough calcium and other essential nutrients. Of course, diseases such as osteoporosis can also be inherited in some cases.
Fourth, develop these 4 good habits to reduce the risk of disease
1. Eat more fruits and vegetables
Fruits and vegetables are rich in vitamins, minerals, and antioxidants that help prevent disease and reduce the risk of chronic diseases, such as cancer, heart disease, and stroke. Numerous studies have shown that people who consume 5 or more servings of fruits and vegetables live longer than those who consume little or no of these plants.
2. Choose healthy protein sources
Choose some low-fat fish, legumes, and nuts as a protein source and avoid meats high in cholesterol and saturated fat. Studies have shown that a diet dominated by plant protein is associated with higher longevity.
3. Limit processed foods
Processed foods often contain high amounts of additives, trans fats and sugars, which are harmful to health and increase the risk of chronic disease and early death. Conversely, choosing natural, unprocessed foods can better provide the nutrients your body needs, which is good for health and longevity.
4. Maintain proper hydration
Drinking enough water is important for both good health and longevity. Because water boosts the body's metabolism and helps excrete waste and toxins, thus helping to prevent disease and promote health.
Resources
[1] Action Guidelines for Healthy Eating in China.
[2] Chinese Diet and Nutrition.