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Eating too fast will increase the risk of esophageal cancer, the burden of gastrointestinal digestion, and the risk of obesity. Eating a meal for ten minutes is not much, and chewing slowly can increase the feeling of fullness , it is a good thing to have this habit.
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Many of my friends had the experience of “time-limited meals” when they were in school. The impact of this experience may not be able to get rid of it until we go to college and work. Coupled with the accelerated pace of life, we eat seems to be getting faster,
There is also a situation where even if you eat a meal for a long time, but most of the time you are holding your mobile phone and don’t put your mind on “eat well”, it will be easy lead to unknowingly eating too many calories.
“Life Times” once conducted a survey. Among the more than 4,000 people who participated in the survey, nearly 90% of them took only ten minutes to eat a meal, and they swallowed after three or two bites. Down.
Is it really okay to eat so fast? Will there be any negative effects on health?
In fact, there are.Eating fast is often accompanied by eating hot, hard, and eating too much, all of which have more or less impact on health.
Increased risk of esophageal cancer
A 2018 meta-analysis showed that the risk of esophageal cancer in Chinese people who eat fast is 2.5 times that of those who eat slowly[1] . Rough swallowing because food is not fully chewed can lead to mechanical abrasion of the esophageal mucosa, increasing the risk of esophagitis, and chronic inflammation increases the risk of DNA changes and cancer.
So remind friends who like to eat fast and rough and hard food to pay special attention to this.
Increases the burden of gastrointestinal digestion
If you eat too fast, your brain may not have time to receive the signal that your stomach is full, and you may have already eaten when you feel full.
Iowa State University researchers conducted an interesting clinical trial[2]. The experimental results showed that the group that chewed more often felt less subjective hunger and was more likely to feel it. full.
A large amount of food + more complete swallowing will bring a greater digestive burden to the gastrointestinal tract.
The elderly, children and patients with stomach diseases should pay more attention to eating small meals frequently and chewing slowly.
Also, when we gulge food, we may swallow more gas, which can lead to bloating.
May increase risk of obesity
Fast eaters are more likely to gain weight, and there is a lot of evidence for this:
A meta-analysis of 23 related studies found that people who eat slowly eat more quickly than people who eat fast. The average BMI was 1.78kg/m2 lower, and people who ate fast were significantly more likely to be obese.
The 23 studies covered a total sample size of approximately 106,800, and 20 of them were conducted in Japan and Korea Yes, the reference to the Asian population is still relatively high. [3]
For example, one survey of 8,775 Koreans found that a meal took 5 minutes People who spend more than 15 minutes have an average 4kg lower body weight and an average BMI lower than 1.5kg/m2; and even if the risk of high BMI itself is deducted, people who eat fast higher There were also significantly higher rates of blood glucose and dyslipidemia. [4]
Another 8-year follow-up survey of 528 Japanese male corporate employeesThe survey found that in the past 8 years, those who ate fast gained an average of 3.8 pounds in weight, while those who ate moderately or slowly only gained 1.4 pounds. [5]
And chewing slowly can increase the feeling of fullness.
In a clinical trial conducted by researchers at Iowa State University, people who chewed more often experienced less subjective hunger and were more likely to feel full. [6]
Eating too fast, and by the time I feel full, I have already eaten up.
How long is a good meal?
Southern Weekend once wrote an article titled “Those Japanese elderly who were choked to death”, which mentioned that Giving choked elderly people a better life than dying in Japan More people are involved in traffic accidents.
If you don’t want to be choked on food or even face the danger of suffocation, it is important to develop the eating habit of chewing and swallowing food completely and eating as slowly as possible.
Eating a meal for ten minutes is not much.
How to develop the habit of chewing slowly
1. Know the importance of chewing slowly and allow more time for meals. Conditional can eat vegetables, protein foods, and finally eat staple food.
2. Increase the “difficulty of eating”, such as using public chopsticks to divide meals, so that everyone can take turns using chopsticks and remind each other to eat slowly.
3. Create a good and comfortable dining environment, change some beautiful tableware and add some ceremonial elements.
4. At first, you can consciously count how many mouthfuls you have chewed.
5. Before putting the food in your mouth, stick it to your lips and feel it, and eat it when your lips feel no longer hot (of course not fresh out of the pot) , be careful not to burn your lips).
References:
[1] 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.
[2] Zhu, Yong, Walter H. British Journal of Nutrition 110.2 (2013): 384-390.
[3] 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.
[4] Lee KS, Kim DH, Jang JS, Nam GE, Shin YN, Bok AR et al. Eating rate is associated with cardiometabolic risk factors in Korean adults. Nutr Metab Cardiovasc Dis 2013 ; 23: 635-641.
[5]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.
[6] Zhu, Yong, Walter H. British Journal of Nutrition 110.2 (2013): 384-390.