If you don't eat well, you will lose your life?
Some people may think this is alarmist, but research confirms that eating habits do affect an individual's health.
As a result, there are more and more controversies about eating habits, some people think that it is healthier to eat less, so they deliberately eat less to control the amount of food, but some people think that it is healthier to eat three meals a day on time.
So how do you eat the right one? Does eating less affect the body?
1. How many meals a day should I eat? Less than this number, it is easier to "break life"!
A study published in the journal "Immunity" found that when animals consume more calories are appropriately reduced, they will live longer.
Therefore, in order to prolong their lives, many people deliberately skip breakfast or dinner to reduce the amount of food. However, such practices are not good for health, and can easily lead to malnutrition, abnormal metabolic function, and even endanger life and health.
However, Tongji Medical College of Huazhong University of Science and Technology in Wuhan, China, and the University of Iowa in the United States jointly conducted a related prospective study in which the dietary habits of participants were recorded over an 8-year follow-up, during which 4175 (17.4%) subjects died, of which 878 subjects died of cardiovascular disease.
Researchers found that eating less than three meals a day was associated with a higher risk of cardiovascular disease and all-cause mortality.
The graph comes from the network
According to the data, people who ate two meals a day ended up having a 10% increase in cardiovascular disease and a 7% increase in the risk of all-cause mortality compared to those who ate three meals a day. The situation was even worse for those who ate only one meal a day, with an 83% increase in the risk of cardiovascular disease and all-cause mortality, respectively.
Therefore, 3 meals a day is not conducive to healthy long-term development! Moreover, if you eat fewer meals, the glucose metabolism in the body will fluctuate greatly during the next meal, which will affect the normal operation of metabolism.
In addition, studies have shown that the risk of death associated with missing any one meal varies:
In the control group that skipped breakfast, those who did not eat breakfast had a 40% increase in cardiovascular disease and an 11% increased risk of all-cause mortality;
In the control group that skipped lunch, those who missed lunch had a 12% and 15% increase in both risks, respectively;
In the dinner control group, those who did not eat dinner were increased by 16% and 19%, respectively.
Therefore, breakfast, lunch and dinner correspond to different health risks, especially skipping breakfast, for people who have bad cardiovascular health, it is more likely to cause serious complications, so if you want to live a long life, you must eat three meals well!
2. The Lancet: 22% of adults worldwide die from eating the wrong meal!
In fact, in addition to eating less, the health risks caused by eating the wrong meal can not be ignored, and many people do not care about it, but in fact, most of the health risks faced by many people come from these bad eating habits.
The Lancet has published a large-scale study on dietary health in 195 countries and regions around the world, summarizing that mortality and disease risk caused by poor diets have become a major factor in global health threats. Among them, the mortality rate and disease incidence caused by China's wrong diet structure are the most prominent, even more serious than the United States, which loves a high-sugar and high-oil diet.
The graph comes from the network
However, this is not the first time that the mainland has been criticized by name, in 2017, the mainland became the world's largest country in terms of cardiovascular disease and cancer mortality due to dietary problems. Experts remind that the problem of dietary structure in mainland China mainly comes from the following three unreasonable intakes:
1. Salt intake remains high
According to authoritative statistics, the average daily salt intake in mainland China ranks first in the world, and the per capita salt intake is twice the recommended intake of the World Health Organization.
2. The intake of whole grains is too low
According to the "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)", the daily intake of whole grains for mainland residents is far lower than the recommended intake, and 80% of them consume less than 50g of whole grains per day.
3. Low per capita fruit intake
Although the national vegetable intake is not low, the fruit intake is very low, compared with the dietary guidelines recommended for 200-350g/day fruit intake, the average intake of mainland residents is about 40g.
These seemingly inconspicuous dietary imbalances have led to many hidden health hazards, so for the sake of health, we must pay attention to these dietary structure issues.
3. How to eat three meals a day to be healthier? Remember 4 guidelines for a balanced diet
Since a healthy diet cannot be ignored, how can we achieve a balanced diet by eating daily?
1. The food is diverse
Try to choose different food types for three meals a day to ensure food diversity, so as to obtain different nutrients and achieve nutritional balance. It is recommended to eat at least 12 types of food per day and at least 25 foods per week.
2. Eat regularly
Irregular diet is a high-risk factor for obesity, gastrointestinal diseases, metabolic abnormalities, and type 2 diabetes, so 3 meals must be eaten on time, regularly and quantitatively, and achieve positive circulation, which is conducive to healthy development.
3. Be able to cook and choose
Frying, smoking and other cooking processes will produce other harmful substances, it is not recommended to use for a long time, it is best to cook in the daily way of boiling, steaming, boiling, cold dressing, etc., which can not only maintain the nutritional value of the ingredients, but also reduce the digestive burden. In addition, try to choose fresh and nutritious foods when choosing ingredients, such as deep-sea fish, eggs, kale, etc.
4. Thickness matching
The choice of daily staple food can take into account rice, whole grains, grains and miscellaneous beans, and the combination of thick and thin can not only increase the variety of food, but also avoid the adverse effects of too coarse and too fine diet, and fully ensure the sound absorption of nutrients.
In fact, it is not difficult to have a balanced diet every day, as long as you pay attention to the above dietary details, you can achieve balanced nutrition, so it is important to cultivate healthy eating habits, and it is also an indispensable step towards health.
Resources:
[1] "The Global Eating Report is here! The Lancet: More than 20% of Chinese die from "eating the wrong meal". Life Times.2019-04-08.
[2] "How to eat three meals a day is the healthiest? Hurry up and learn to arrange it for your family. Sir Run Run Shaw Hospital.2023-01-15 .
[3] "The "Oriental Healthy Dietary Pattern" More Suitable for Chinese! Three meals a day, you need to adjust ...... like this". Popular Science China.2022-10-19.
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