Source: Guangming Network
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Every time I come across something delicious
I always want to eat two more bites
Leftovers at home
I always want to finish it as soon as possible
As a result, I accidentally ate it
When I got on the scale the next day
Remorse
Eating braces doesn't just make you fat
It is also possible to "pull out" these 10 diseases↓↓
These 10 diseases could be:
"Prop up" out
01
gastropathy
In recent years, the number of people suffering from stomach problems in the mainland has continued to rise, and young people account for a relatively large proportion. The reasons for this phenomenon are closely related to daily diet, such as long-term irregular eating, overeating, heavy taste, and so on. This way of eating will stimulate the gastric mucosa, promote excessive secretion of gastric acid, induce symptoms such as indigestion and bloating, and in severe cases, may induce gastritis, gastric ulcers and other gastric diseases.
02
osteoporosis
According to scientific research reports, if you eat a lot of high-protein foods such as meat, eggs, and milk at night, the amount of calcium in the urine will increase, reduce the calcium storage in the body, and easily induce osteoporosis. In addition, long-term satiety will increase parathyroid hormone in the human body, which is easy to decalcify bones excessively, resulting in osteoporosis.
03
Heart attack
After a full meal, especially after eating a large amount of greasy, high-calorie food, the blood lipid level suddenly increases, resulting in an increase in blood viscosity. On the one hand, it will lead to slow blood flow, increased peripheral vascular resistance, and increased cardiac load, and on the other hand, it will lead to increased platelet aggregation, forming thrombus on the basis of coronary artery stenosis, blocking the lumen, and causing acute myocardial infarction.
After a full meal, in order to digest and absorb food, blood will be re-shunted and flow more to the gastrointestinal tract, so that the coronary blood supply to the heart is relatively reduced. On the basis of coronary stenosis, once the blood supply is reduced, the myocardial blood supply will be insufficient, resulting in myocardial ischemia and necrosis and myocardial infarction.
04
Nervous breakdown
Eating too much food at night stimulates the nerve cells in the brain, which eventually prevents us from falling asleep normally, and if we don't rest well for a long time, it can easily lead to neurasthenia.
05
Hyperphysis
Obesity is weight gain caused by excessive fat accumulation and abnormal distribution, which is caused by an imbalance in the body's energy balance, that is, excessive energy intake and reduced consumption. Overeating, on the other hand, is the intake of too much energy at one time, which is difficult to consume, and the energy in the body is unbalanced, resulting in fat accumulation.
06
diabetes
While eating too much once in a while won't affect long-term health, long-term overeating can lead to obesity. Obesity has been clinically proven to increase the risk of developing type 2 diabetes. Insulin resistance itself is strongly associated with long-term overeating. When too much sugar in the blood reduces the ability of the hormone insulin to store blood sugar in cells, it prevents blood cells from converting blood sugar into energy and makes blood sugar levels more difficult to control. If left unchecked, insulin resistance may increase the risk of developing type 2 diabetes.
07
Aging of the brain
Overeating can cause the brain to be sluggish and accelerate the aging of the brain. After a person is full, the blood in the body runs to the gastrointestinal system to "work", which is easy to make people in a state of fatigue and drowsiness for a long time.
08
nephropathy
Excessive diet can harm the urinary system because too much non-protein nitrogen is excreted from the kidneys, which is bound to increase the burden on the kidneys.
09
Acute pancreatitis
Eating too well and being too full, coupled with drinking too much, can easily induce acute pancreatitis.
10
cancer
Eating and drinking for a long time, ingesting too hot and rough food, will lead to damage to the esophageal mucosal epithelium, if the mucosal epithelium is often stimulated badly, it will mutate in the process of frequent repeated proliferation and repair, and eventually induce cancer. In addition, long-term intake of a large amount of protein and fat is also easy to increase the incidence of malignant tumors such as colon cancer, breast cancer, and pancreatic cancer.
It's really okay to be hungry
Live longer?
In May 2022, a research team from the Texas Southwestern Medical Association published their new research results on "dieting and life extension" in the well-known journal Science. The results showed that while controlling calorie intake, it is also necessary to control the time of eating to achieve the effect of prolonging the life cycle of organisms. In the study, they used this method of controlling calories and eating time to extend the survival cycle of experimental mice by up to 35%. Various data show that in accordance with the biological clock (mice are nocturnal and rest during the day), proper caloric control of organisms is more conducive to biological health.
In September 2021, a review study published in the journal Endocrine Reviews of the Endocrine Society showed that "time-restricted diets" can have an effect on the body's circadian rhythm, which can improve metabolism and obesity, lower blood pressure, improve blood sugar, blood lipids and reduce inflammation.
As a kind of fasting, time-restricted eating is relatively easy to implement, and the daily meal duration is controlled within 4 hours ~ 10 hours.
适当「greeting饿」
What are the benefits?
Helps with weight loss
The fasting method has been included as one of the formal weight loss methods in the "Expert Consensus on Medical Nutrition Therapy for Overweight and Obesity in China". Insisting on non-consecutive 2-day fasting every week can reduce the weight, body fat percentage, waist-to-hip ratio of obese people, and most people will lose weight after a week of scientifically and reasonably restricting their diet.
Helps control blood sugar
A study published in the World Journal of Diabetes noted that fasting is a safe dietary intervention to improve fasting and postprandial blood glucose levels. Intermittent fasting is not effective in lowering blood sugar in the short term, but it can improve insulin sensitivity and help prevent and treat diabetes.
Helps to promote blood circulation
A study published in the journal "Shanghai Traditional Chinese Medicine" pointed out that fasting has the effect of promoting blood circulation and is conducive to enhancing the blood oxygen supply to tissues throughout the body.
Helps prevent Alzheimer's disease
A study by Johns Hopkins School of Medicine in the United States has found that fasting two days a week and controlling calorie intake can have a positive effect on the brain and prevent Alzheimer's disease (commonly known as "Alzheimer's disease") and Parkinson's disease.
Helps reduce the risk of cancer
Research by Skidmore College in the United States has found that fasting is beneficial to reduce the level of oxidative stress in the body, and the level of oxidative stress is closely related to the occurrence and development of chronic diseases such as diabetes, heart disease and cancer.
How's that?
适当"greeting饿"?
Appropriate "starvation" refers to scientifically controlling the time and amount of eating, and it is by no means a full meal, let alone a starvation. From a nutritional point of view, appropriate dietary restriction is beneficial for obese people. However, if the diet is too restricted, it is easy to suffer from malnutrition and other problems. It is recommended that you follow a time-restricted diet under the guidance of a professional nutritionist.
How to eat three meals a day to be healthy?
For people who are obese or have metabolic diseases, appropriate calorie restriction can help with physical health. These people are generally recommended to reduce their basal calorie intake by 30% and maintain it at a level of around 70%. For example, the daily calorie control is between 1200~1500 kcal. Specifically, staple foods are controlled at about 275 grams, vegetables are controlled at about 400 grams, animal foods are controlled at about 140 grams, and dairy products or dairy products are controlled at about 300 grams. At the same time, it is necessary to pay attention to the ratio of three meals: 30%, 40%, and 30%, so that the nutritional intake of the three meals will be more balanced.
Friends who are obese or suffer from metabolic diseases, if they are willing to adopt a time-limited diet, it is recommended that they eat more vegetables at 4 o'clock in the afternoon, the amount of vegetables should account for half of the amount of vegetables in a day, and at the same time, you can increase the amount of protein appropriately, which can increase the feeling of fullness at night, reduce hunger, and is also conducive to adhering to this diet. In addition to dietary restrictions, increased exercise is also advocated, which can help keep the body healthy.
Time-limited eating
Pay attention to these
01
For some people, time-restricted eating is a weight-loss method that can be tried and easy to stick to, and at the same time, it can be gradually shortened.
02
For people with gastrointestinal and other chronic conditions, it is necessary to consult a professional to try time-restricted eating.
03
Eating at a restricted time is not the same as long-term dieting, during which it is necessary to maintain a variety of foods and ensure a balanced intake of non-productive nutrients.
04
Remember to exercise moderately, otherwise the body will first use up muscle for energy, which may eventually lead to muscle atrophy.