Every morning or noon, in order to get a few more minutes of sleep, I practiced the ability to kill a bowl of rice rolls in 5 minutes and eat up a serving of roast meat in 10 minutes.
Until I was surfing the Internet some time ago, I suddenly saw some popular videos of celebrities, I was stunned:
Ju Jingt chews bread 32 times in one bite
Cai Xukun chews a dumpling 97 times
Yin Zheng chewed 121 times in one bite of spring cake
(Although this spring cake is quite big)
Celebrities eat so slowly? ? ! !
Look at the good figure of the star, and then look at your little belly. Is it good for your body to eat slowly?
Numerous studies have shown that fast-eating people are indeed more likely to be overweight than healthy people [1].
For example, a foreign researcher conducted an 8-year follow-up survey of 528 male employees and found that:
Over eight years, those who ate fast gained an average of 3.8 pounds; those who ate moderately or slowly gained only 1.4 pounds [2].
(Source: soogif)
In addition to eating too much unknowingly, the bigger risk of eating too fast is the impact on the digestive tract.
Unchewed food will increase the digestive burden on the stomach. If it encounters hard food, it may damage the esophagus and stomach.
On the other hand, people who eat too fast usually eat the food before it cools down, and the high temperature can easily damage the esophageal mucosa repeatedly.
Many studies have also shown that eating fast[3,4] and eating hot[5] are both risk factors for esophageal cancer.
(Source: soogif)
Eating fast is at risk of gaining weight, but will eating slow help you lose weight?
The result may not be what you expect.
There is no clear conclusion about whether eating slowly can help you lose weight [6].
Studies have shown that eating slowly makes it easier to feel full and eat less. But there are also studies that show no direct relationship between eating slowly and losing weight.
(Source: soogif)
However, compared to gobbling down, eating slowly can indeed make food chew more fully, improve food absorption efficiency [4], and absorb nutrients better.
Comparatively, eating slowly can make you healthier even if you can’t lose weight.
(Source: soogif)
At this point, you may ask, what counts as slow and what counts as fast?
The best time to eat breakfast is 15~20 minutes[7], and lunch, lunch and dinner are generally about half an hour. (Of course, this doesn’t count as time for eating and playing with your phone.)
(Source: soogif)
Eat slowly, not deliberately prolonging the meal time, but increasing the number of chews of each mouthful of food, chewing the food several times before swallowing.
In addition to the number of chews and the length of time to eat, there are 4 things to keep in mind when eating:
1. Regular meals: 6:30~8:30 for breakfast; 11:30~13:30 for lunch; 18:00~20:00 for dinner[7];
2. Not picky eaters, not partial eclipse, not full;
3. The temperature of the food is moderate, do not exceed 65℃[5];
4. Concentrate on eating: It is best not to play with mobile phones or watch TV while eating.
Life is busy every day, and eating is a rare time for us to relax.
Give yourself more time to feel the food~
Today, give a like for you who have a good meal~
Contributing Author: Zhou Bai
Eight-year doctoral student in the Department of Gastroenterology, Xiangya Hospital, Central South University
Reviewer: Yun Wuxin
PhD in Food Engineering, Department of Agricultural and Biological Engineering, Purdue University
References
[1]Ohkuma T, Hirakawa Y, Nakamura U, et al. Association between eating rate and obesity: a systematic review and meta-analysis[J]. International journal of obesity, 2015, 39(11): 1589-1596.
[2]Tanihara S, Imatoh T, Miyazaki M, et al. Retrospective longitudinal study on the relationship between 8-year weight change and current eating speed[J]. Appetite, 2011, 57 (1): 179-183.
[3] Zhang Xiaogang, Zhong Li, Wang Jianfei. Research progress on risk factors and prevention of esophageal cancer[J]. World Chinese Journal of Digestion, 2009,17(07):677-680.< /p>
[4] Lv Quanjun, Cui Han, Tian Yalan, Li Qianwen, Bo Yacong, Zhu Yiwei, You Jie, Cui Lingling. A meta-analysis of the effect of fast eating on the incidence of esophageal cancer in the Chinese population [J]. Chinese Public Health ,2018,34(04):584-588.
[5]Loomis D, Guyton KZ, Grosse Y, et al. Carcinogenicity of drinking coffee, mate, and very hot beverages[J]. Lancet Oncology, 2016, 17(7): 877.
[6]Ohkuma T, Hirakawa Y, Nakamura U, et al. Association between eating rate and obesity: a systematic review and meta-analysis[J]. International journal of obesity, 2015, 39(11): 1589-1596.
[7] Yang Yuexin, Ge Keyou. “Encyclopedia of Chinese Nutrition Science” 2nd Edition (Volume 2) [M]. Beijing: People’s Health Publishing House, 2019: 1717.
Editors: Zhao Yanan, Wu Wei, Zhang Jie
Typesetting: Han Ningning | Proofreading: Wu Yihe
Operation: Li Yongmin | Coordinator: Wu Wei