“Eat well” has been the pursuit of Chinese people for thousands of years. In the past, living conditions were relatively poor, and filling my stomach every day was the happiest thing. Now the living conditions are better, and the food is full, but the three highs and obesity also follow. How to eat to be healthy has become a topic that everyone is concerned about at the moment, and there are different opinions on this issue. Some people say “The less you eat, the longer you live”, some people say strong>”Eat more staple food and die faster”…What is the truth, let me explain it to everyone today. 
The less you eat, the longer you live? Researchers from Germany conducted experiments on fruit flies and rodents and found that under the condition of dieting, the lifespan of different species was prolonged. The research was published in the journal Nature Aging. This conclusion is actually not surprising, because the benefits of “eating less” are really many-1. Prevent and improve obesityWe all know that obesity can easily lead to cardiovascular and cerebrovascular diseases, metabolic problems, fatty liver and other diseases. Moreover, obesity is related to the occurrence of 13 types of cancer. At least 2.8 million people! 
Source: Yitu.comIf you want to reduce the risk of obesity, “shut your mouth” is essential. 2. Reduce oxidative stress and delay agingAfter food enters the human body, it will be converted into energy, but it will also Produces metabolic by-products – oxygen free radicals. When it cannot be removed in time and accumulates too much in the body, it will easily lead to “oxidative stress” reaction, which will eventually cause damage to cells and tissues, accelerate human aging, increase diabetes, Parkinson’s, and hypertension. Wait for the risk of disease! Appropriate calorie restriction can help the body use energy more efficiently and reduce oxidative stress. 3. Reduce inflammationA new study from the University of Chinese Academy of Sciences found that calorie restriction can inhibit inflammation increase. Long-term chronic inflammatory response can lead to aging-related diseases including arteriosclerosis, arthritis, Alzheimer’s disease, Parkinson’s disease, etc. In other words, eating less food can help reduce the risk of the above-mentioned diseases in the aging process.
Although it is said that proper dieting can bring certain health benefits, it does not mean that “less is better”. If the level of nutritional deficiencies cannot meet the needs of the body, how can it be healthy? Therefore, the “eat less” here refers to the state of “seven points full”. “seven points full”, that is, the stomach does not feel full yet, but the enthusiasm for food has declined, and the active eating speed is also Noticeably slower. If you stop eating at this amount, people will neither be hungry in advance, nor easy to get fat. I often eat too much accidentally, what should I do? Try these methods: ①Drink the soup first, then eat the mealIt can not only increase the feeling of fullness, but also Can stimulate gastric acid secretion, help food digestion. 
Source:One Picture Network >②Chewing slowlyThe stomach transmits the information of fullness to the brain for needsAt a certain time, if you eat too fast and don’t have time to give feedback, it will be easy to overeat. ③Appropriate meals when you are hungryExcessive eating when you are extremely hungry, so you can drink a cup of yogurt, eat some fruit or a meal between meals A small handful of nuts is placed on the stomach, making it relatively easier to control the amount of food you eat. Eat more staple food and die faster? In the eyes of many people, staple foods (mostly carbohydrates) are sinful—
Criminal 1: Obesity; Count 2: Accelerates aging and shortens life; Count Three: the main culprit of chronic diseases such as diabetes; sin four: people don’t need staple food at all.
Artist Yang Chaoyue said that as soon as he saw rice, he felt ten pounds fatter. Liu Shishi once did not eat staple food for five years in order to lose weight. Once, an article was called “Eat more staple food and die faster? The Lancet’s latest research, how many doctors and nutritionists have been beaten in the face” article also exploded our circle of friends. Staples, or carbohydrates, are just that bad? The first person to bring a low-carb diet into the public eye was Robert Atkins, an American cardiologist, a 200-pound fat man. After he successfully lost weight through a low-carb diet, he participated in talk shows, published books, promoted his weight loss experience, and sold his own low-carb nutrition products, making him a billionaire. 
Do you feel something is wrong when you see this? Yes, it’s all business! On April 8, 2003, when the Atkins diet was popular all over the world, Atkins himself accidentally fell and died on the way to work. It is suspected that he died of a diet of his own making. After all, not eating staple food really hurts your health. One or two meals, one or two days may be fine, but if things go on like this, the harm will not be small. The energy material available to the brain is only glucose, and fat cannot provide energy for the brain. In the daily diet, the main source of glucose is the staple food. If you don’t eat staple food for a long time, your brain will not be able to work properly due to lack of energy. 
Source: >Small organs such as hair follicles and ovaries will also slow down. As a result, a lot of hair loss, “big aunt” is not coming, but also general weakness, irritability, fatigue, low blood sugar. Excessive intake of high-fat and high-protein instead of staple food will increase the metabolic load of liver and kidney, and increase the risk of cardiovascular and cerebrovascular complications. Sudden death, are you not afraid? In short, if you don’t eat staple food in order to lose weight, you may lose weight in a short time, but in the long run, your body will also collapse. “A low-carb diet is a therapeutic diet aimed at patients with abnormal metabolism, with clear clinical indications, And no matter what, you can’t use it for more than three months.Blindly promote it as a diet for ordinary people, you must be careful.” Sun Yat-sen University Affiliated Third Bian Huawei, director of the hospital’s clinical nutrition department, said.
In a word: you can’t skip the staple food, and you can’t eat less! On the premise of a balanced diet for ordinary people, about 50% of the total calories need to be provided by carbohydrates (staple food). What about diabetics and obese patients? Diabetes patients also have to eat staple food, otherwise they are prone to adverse reactions such as hypoglycemia and ketoacidosis. As for those who lose weight, the total calorie intake can be appropriately reduced, but the amount of carbohydrates, fat, and protein should be reduced simultaneously with the same proportion, rather than directly removing one of them nutrients. Is white rice the king of junk food?In 2013, an article entitled “White rice is The article “The King of Junk Food” has been circulating on the Internet. Since then, it has become popular every few years, and the rumors will never die.Those who believe in this statement believe that the World Health Organization has twice issued “Limiting Sugar” order”, the main component of rice is carbohydrates, that is, sugar, so eat less.
width=”6000″ Source: One MapHowever, this “sugar” is not another “sugar”!The “sugar restriction order” restricts Refined sugar, such as sugars that are extracted with high purity such as white sugar, and sugars added to processed foods such as beverages, desserts, candies, and pastries. This type of sugar has high purity, single nutrient composition and fast absorption, which can easily lead to excessive intake, which in turn leads to obesity, chronic diseases, etc., and damages human health. The sugar contained in the staple food is polysaccharide, that is, long-chain sugar.Long-chain sugar enters the human body and needs to be digested slowly before being absorbed by the human body. It cannot be compared with refined sugar. Therefore, it is necessary to understand the target of sugar restriction, and don’t kill it with a stick.
-Original from the New Media Center of “Chinese Family Doctor” magazine Produced-
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