When it comes to Chinese food, it also has a very heavy weight in human history.
However, a large sample study in The Lancet that included populations from 195 countries and regions concluded: “Chinese Fine diets with less fiber and high salt have the highest cancer mortality in the world!”
< p>The article shows that in 2017, the death rate of cardiovascular disease and cancer caused by dietary problems such as fine and low fiber, low fruit intake, and high salt in China, Both are the first among the top 20 most populous countries in the world (299 deaths per 100,000 people).
What are the unreasonable aspects of our diet?
1. Heavy salt diet
Heavy-flavored high-salt diets are often associated with hypertension, increased risk of gastric cancer, increased calcium loss, and increased kidney burden.
Looking at the world, China’s per capita salt intake remains high, twice the recommended intake by the World Health Organization.
76% of Chinese residents’ salt intake comes from home cooking salt, 6.4% from soy sauce, and the rest from eating out and packaged food.
Chinese Residents Nutrition Survey: The per capita daily cooking salt intake of Chinese residents aged 18 and above is 10.5g. In addition to the salt ingested through processed food and the inherent salt of the food, the actual salt intake of Chinese residents is about 12g.
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High salt intake is also associated with thyroid abnormalities.
In 2021, BMC Cancer published a study by Xiangya Medical College, which found that the vast majority of the population (96.4% of the population in the hilly areas of inland China) ) consuming more than 5g of iodized salt per day, 20,784 of the 51,637 subjects were found to have thyroid nodules, and 390 subjects were diagnosed with thyroid cancer, accounting for 0.76%.
Focus on fine taste of taste The staple food of white rice and noodles
The northern part of our country is mainly pasta, and the southern part is mainly rice, but regardless of the north, south, east and west, The staple food of Chinese residents is mainly “polished white rice noodles” that pay attention to taste and are easy to digest.
The Scientific Research Report on Dietary Guidelines for Chinese Residents (2021) pointed out that the daily intake of whole grains for adult men in my country is only 13.9g , 14.6g for women, far lower than the recommended intake, only about 20% of adults in the country can reach an average of more than 50g per day.
Eating 90g of whole grains every day can reduce the incidence of coronary heart disease by 19%, the risk of stroke by 12%, and the overall risk of cardiovascular and cerebrovascular diseases by 22%;
If you eat 210-225g per day, the risk of cancer is reduced by 15%, all cause 17 % reduction in mortality.
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3. Low fruit intake per capita
The Chinese diet is based on plant-based foods They mainly eat a lot of vegetables, but the fruit intake of Chinese residents is relatively low, about 40g on average, far lower than the recommended intake of 200-350g/day in the Dietary Guidelines.< /p>
The fruits are bright in color, rich in anthocyanins, and rich in dietary fiber, vitamins, minerals, and active substances such as flavonoids and polyphenols.
It is different from heating and cooking vegetables. Stablize.
A paper published in The New England Journal of Medicine (2016) selected 10 regions in China to carry out In a 4-year (2004-2008) study of 510,000 people aged 30-79, 18% of participants declared:
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People who ate fresh fruit every day showed lower systolic blood pressure and lower blood sugar levels than those who never ate fruit or ate less.
(JBM>) A collaborative paper by scholars and 40 European scholars (Figure 2) analyzed large nutritional epidemiological studies in 8 countries and found that increasing fruit and vegetable intake could reduce diabetes risk.
Therefore, it is necessary to increase the intake of fruit to improve the diet structure in China.
blood nutrition marker scores and Correlation between diabetes and fruit and vegetable intake
(the purple area is the correlation between blood nutrient marker scores and type 2 diabetes mellitus The red area is the correlation between blood nutritional marker scores and fruit and vegetable intake.
Image source-Association of plasmabiomarkers of fruits and vegetable intake with incident type 2 diabetes intake :EPIC-InterACT case-cohort study in eight European countries. BMJ. 2020.7.8)
Which drinks do we need to improveeating habits?
Many studies have established that nutritious breakfast is associated with cognitive performance, weight Controlling and reducing the incidence of chronic diseases are positively correlated, skipping breakfast may make people lose concentration, feel depressed, and have a higher chance of developing digestive tract diseases.
Studies show that people who skip breakfast for a long time are 27% more likely to develop heart disease than those who eat breakfast.
Journal of Clinical Endocrinology and Metabolism at 6 p.m. Compared with dinner, eating dinner at 10 p.m. can lead to increased blood sugar and insulin, inhibit fat oxidation and delay the peak time of triglycerides, which may increase the risk of obesity.
img>In addition to eating patterns, eating patterns also need to be adjusted.
The epidemiological survey of Helicobacter pylori group of Chinese Medical Association showed that gastric The infection rate of Helicobacter pylori was 59%.
In 2012, the World Health Organization’s International Agency for Cancer classified Helicobacter pylori as a carcinogen, and believed that 78% of gastric cancers could be attributed to chronic infection caused by it.
Therefore,Whether family dinners or dinners with friends, adopting the meal-sharing system and serving chopsticks and spoons requires a lot of effort. advance.
What should I eat?
Chinese scholars published reports on 99 foods in the European Journal of Nutrition & Food Safety in 2020 Rating on a 5-point scale (the higher the score, the higher the health effect).
where whole wheat, black rice, barley, etc. are scored as 4 points, and Some fruits such as mango, watermelon are healthy foods;
and >Buckwheat, millet, corn, apple, cherry, grape, kiwi, pumpkin were scored as 5 points, which are foods with higher health effects.
Based on food ratings, we want to add higher-scoring foods to our plates.
According to my country’s dietary guidelines, it is best to eat whole grains and mixed beans 50-150g , up to 1/4-1/3 of a day’s grains.
Use whole grains or legumes as a staple at least one meal a day, and eat at least 5 types a week.
The dietary guidelines recommend “vegetables and fruits every day”, and average adults recommend eating 300 pounds of raw weight per day. -500g of vegetables and 200-350g of fruit, dark vegetables account for half, no fruit juice is used instead of fruit, and when choosing fruit, pay attention to the sugar content and glycemic index of the fruit.
In cooking, you can use limited salt spoons and salt pots; use less high-salt condiments; if there is no contraindication, you can use low-sodium salt; before serving Add salt; use natural spices/seasonings to reduce salt intake in cooking.
At the same time, practice reading food labels The habit of choosing low-salt processed foods and snacks, and being aware of the presence of hidden sodium (such as chicken essence, pickles, lunch meat, etc.).
This article is reproduced from the public account: Popular Science China (ID: Science_China) Author: Li Lin
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