"Mom, why don't you like to eat lately? Is there something uncomfortable? Xiao Zhang noticed that his mother was strange.
Aunt Zhang shook her head slightly: "It's okay, it's just that my appetite is not very good." Xiao Zhang always felt that his mother was hiding something, and insisted on taking her to the hospital.
"Aunt Zhang, you have stomach cancer!" The doctor's voice echoed through the quiet room.
"Mom, you usually use bean paste to stir-fry, how can your body stand it when you eat it like this!" Xiao Zhang looked at his weak mother distressedly, helpless and sad.
1. The Lancet: 11 million people died from eating unhealthy
A major study published in The Lancet, an authoritative medical journal, covering 195 countries and regions around the world, provides an in-depth analysis of the relationship between dietary habits and human health.
The study came to several conclusions:
● In 2017, an estimated 11 million people died globally from eating unhealthy, accounting for one in five global deaths.
● China tops the list of deaths due to unhealthy diets.
● Poor eating habits in mainland China: First, sodium intake generally exceeds the standard, with an average daily salt intake of more than 8 grams per capita, far exceeding the recommended optimal intake of 3 grams; Secondly, the average daily fruit intake per capita is less than 100 grams, which is 250 grams lower than the recommended amount; In addition, the diet is too fine, and the intake of whole grains is insufficient.
It can be seen that poor eating habits are quietly "killing" health, and improving eating patterns is imminent.
2. 3 bad eating habits are health killers
The Lancet study clearly pointed out that there are three dietary habits that cause the highest mortality rates: a diet high in sodium (salt), insufficient eating of whole grains, and insufficient fruit intake.
1. Prefer a high-salt diet
I believe that many friends like to add various seasonings when cooking to make the taste better, but as everyone knows, every spoonful of salt added is a murderer who endangers health.
A study published in the journal Nature found that a high-salt diet can trigger brain endothelial dysfunction, resulting in a 25% reduction in blood flow to the brain, which can lead to cognitive decline and a higher risk of Alzheimer's disease.
In addition, a study published in JAMA Network Open found that a long-term salty diet was associated with an increased risk of chronic kidney disease.
Why is a high-salt diet so damaging?
First of all, long-term consumption of high-salt foods will increase the sodium content in the body, and the blood viscosity will also increase. When this number is too high, it slows down blood flow, which creates the conditions for thrombosis to form.
Second, excessive sodium intake increases blood volume, causing blood pressure to rise. A persistent increase in blood pressure is a risk factor that pressurizes the cerebral blood vessels, and when it exceeds the normal tolerance range, cerebral infarction can occur.
Therefore, high salt kills health invisibly, if you want to stay away from these high-risk diseases, you should endure it and focus on a light diet.
2. You can't eat enough coarse grains
Regarding eating whole grains, the "Dietary Guidelines for Chinese Residents" recommends a daily intake of whole grains and mixed legumes of 50-150 grams.
But in reality, most people don't have enough to eat.
According to the "Nutrition and Health Survey Series of Chinese Residents", the daily intake of whole grains for adult men in mainland China is only 13.9 grams, while that for women is only 14.6 grams, all of which are far below the recommended daily amount.
Coarse grains generally refer to grains that have not been refined and processed. Compared with refined grains, whole grains are richer in nutrients such as dietary fiber and B vitamins.
Dr. Zhang Beiping, deputy director of the Department of Spleen and Stomach Diseases of Guangdong Provincial Hospital of Traditional Chinese Medicine, pointed out that whole grains are important for human health, not only helping to reduce cardiovascular disease and type 2 diabetes, but also benefiting intestinal health. When whole grains are not consumed enough, they may be more susceptible to various chronic diseases.
3. Eat too little fruit
Fruits are "nutritional treasures", but in fact, there are far fewer people on the mainland who eat fruits than you think.
According to the Chinese Center for Disease Control and Prevention, the average daily fruit intake of Chinese residents is low, with people over the age of 25 eating an average of only 113.3 grams per day.
A study from the National Institutes of Health's AARP Diet and Health found that increasing the intake of fruits and vegetables by 200 grams per day can reduce the risk of cancer by 3%.
IN ADDITION, A META-ANALYSIS PUBLISHED IN THE INTERNATIONAL JOURNAL OF EPIDEMIOLOGY IN 2017 ALSO CONCLUDED THAT THE INTAKE OF FRUITS AND VEGETABLES REDUCED THE RISK OF CARDIOVASCULAR DISEASE AND ALL-CAUSE MORTALITY.
3. How to eat healthily? Experts give eight-word advice
On the subject of "how to eat healthy", let's listen to what medical experts have to say. Peng Jianzhi, deputy chief physician of the Department of Clinical Nutrition of the Second Affiliated Hospital of Kunming Medical University, gave eight words: balanced nutrition and balanced diet, which specifically refers to:
First, eat a balanced diet. A variety of foods should be consumed every day, including cereals and potatoes, vegetables and fruits, livestock, poultry, fish and eggs, milk, soybeans and nuts. Experts recommend that meals should include more than 12 foods per day and more than 25 per week.
Second, maintain a healthy diet. It is recommended to consume no less than 300 grams of fresh vegetables and 200~350 grams of fresh fruits every day. Eat less fast food and processed foods that are high in sugar, fat, and salt.
Also, use a light cooking method. It is recommended to use less frying and grilling, and choose a gentler method to prepare food. Low-fat and low-salt methods such as steaming, stewing, and boiling are recommended to preserve the nutrients of the ingredients and reduce the harmful substances generated by high-temperature processing.
If you want to be healthy, it is important to eat right. And healthy eating is a consistent lifestyle, from now on, get rid of bad eating habits, get rid of diseases, and stay away from cancer.
Resources:
[1] "The 7 favorite eating habits of cancer cells, let's see if you have been recruited?" 》. Popular Science China.2024-02-19
[2] "Stay away from the "four highs", expert consensus recommends these 4 eating habits by name! 》. Health Times.2024-03-19
[3] "Peking Says | Although coarse grains are good, eating them wrong can hurt your stomach! 》. Guangdong Provincial Hospital of Traditional Chinese Medicine.2021-06-21
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