Picture: Fang Bing| Written by: A Jing| Editor in charge: Lily of the Valley
Hello everyone, this is Ah Jing. This issue is still “No. 11 Lab”, this time the theme is “Diet and Health”.
Just by adjusting the diet, you can get the healthy and good complexion that countless girls dream of. Is there such a good thing in the world? Come and take a look at a few interesting studies from today:
In this issue you will see:
Quit now! “Happy Water” increases liver cancer risk by 78%
Long-term intake of dairy products is actually healthier for cardiovascular
Drink more hot water? It may not be a good habit
Parents are right! Consuming moderate amounts of eggs per week may protect heart health
Quit! Happy Water
Increases liver cancer risk by 78%
I know that when you usually feel hard at work, you will always give yourself a cup of “happy water” to prolong your life, or a cup of milk tea with a full score of small ingredients, or a cup of refreshing to the sky of ice-cold cola, or a bottle of sweet sugary drink.
A Jing was originally the same, but after reading a new study on women drinking sugary drinks, A Jing decided to change her mind and try to reduce the frequency of drinking milk tea (not at all). It is impossible to drink), because it is so dangerous to women’s health that it is alarming!
Not long ago, scientists from the University of South Carolina, Harvard University and other research institutions published a paper entitled “Association Between Sugar-Sweetened Beverage Intake and Liver” at the 2022 annual meeting of the American Academy of Nutrition Cancer Risk in the Women’s Health Initiative.
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Sugar-sweetened beverages are a putative risk factor for obesity, diabetes, and cardiovascular disease, and may contribute to insulin resistance and inflammation closely associated with liver cancer, but there is no evidence of sugar-sweetened beverages. There is little evidence for an association between beverage intake and liver cancer, which was the focus of this study.
The study included 90,504 women (aged 50-79 years) from observational studies and clinical trials of the Women’s Health Initiative of America, followed for an average of 18.7 years. Intake of sugar-sweetened beverages(1 serving of sugar-sweetened beverages is defined as 355ml).
After adjusting for age, race and ethnicity, education, alcohol intake, smoking status, body mass index, NSAID use, physical activity, total caloric intake, and history of diabetes , the analysis found that women who drank at least 1 sugar-sweetened beverage a day had a 78% increased risk of liver cancer compared with women who drank 3 or less sugar-sweetened beverages per month!
Higher intake of sugar-sweetened beverages may increase the risk of obesity and type 2 diabetes, a risk factor for liver cancer, while sugar-sweetened beverages may also contribute to insulin resistance, researchers say and the accumulation of fat in the liver, both of which can affect liver health.
The World Health Organization (WHO) recommends reducing the amount of free sugars to less than 5% of the total daily calorie intake, i.e. 25 grams to 30 grams per day (approximately 6 teaspoons), and the sugar content of a 500ml cup of Coke is about 53g, which means that if you don’t eat anything a day, just drinking a bottle of Coke will greatly exceed the sugar intake for the whole day!
Sisters, the health hazards of a high-sugar diet are really not sensational. In order to live a healthier and happier life, occasionally you have to restrain your cravings for sugar-sweetened beverages!
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Long-term intake of dairy products
A healthier cardiovascular system?
But I also understand that when you are busy at work, you really want to drink something happy to relieve your tired body and mind. What if you really want to drink?
Then replace your favorite beverages with dairy products, for women, both calcium supplementation and cardiovascular disease prevention – it is A major disease that threatens women’s life and health, in the ranking of Chinese women’s causes of death, death from heart disease has surpassed stroke and tumor as the first cause of death!
A study on the association between dairy products and cardiovascular disease was published in the Lancet journal EBioMedicine by a research team from the School of Life Sciences at Westlake University under the title “Multi-omics analyses reveal relationships” among dairy consumption, gut microbiota and cardiometabolic health. This study revealed the beneficial effects of long-term dairy intake on the human gut microbiota, and that these dairy-related gut microbial profiles are strongly associated with cardiometabolic risk factors.
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This study is based on the Guangzhou Nutrition and Health Study (GNHS), a community-based prospective cohort study in Guangzhou, China, with all participants followed approximately every 3 years.
After adjusting for sociodemographic, lifestyle and dietary factors, the researchers used linear regression to examine habitual dairy consumption (whole milk, skim milk, whole milk powder, skim milk) Milk powder, yogurt) and gut microbial composition, and cross-sectional associations of dairy-related microbial signatures with cardiometabolic risk factors, adjusting for potential confounders.
Female, non-smoking, higher-income, and educated populations have higher dairy consumption;
Total dairy intake and yogurt intake were both positively correlated with gut microbial diversity and the abundance of specific genera;
These dairy-modulated gut microbial profiles are positively associated with cardiometabolic profiles such as blood triglycerides and high-density lipoprotein cholesterol;
Metabolomic analysis revealed that dairy-associated gut microbiota correlated with host circulating metabolomic profiles, suggesting a beneficial association between dairy intake and cardiometabolic risk factors.
In short, we should drink more dairy products. Whether it is milk, milk powder, or yogurt, it is good for intestinal flora and cardiovascular health.
However, you should learn to read the ingredient list when buying dairy products. Many “dairy products” contain no dairy at all, and some yogurts also have too much sugar in them , drinking it is counterproductive, pay attention to screening is king.
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Drink more hot water? it may
Not a good habit
Seeing this, some girls may start to feel happy in their hearts: thank you genes, thank your parents, thank yourself, I don’t like drinking milk tea and cola sweet drinks at all, I usually only drink boiled water to protect my health The little expert is me!
Hey, stop, drinking water is a good habit, but drinking hot water may be the opposite, because studies have shown that love to eat and drink “hot” food, esophageal squamous cell carcinoma Up to a nearly 4-fold increase in risk!
Researchers from the International Agency for Research on Cancer (IARC), the Medical College of Malawi, the Kilimanjaro Clinical Research Institute and Moi University recently published in the Nature sub-journal BJC published a paper entitled “A verNew study in y-hot food and beverage thermal exposure index and esophageal cancer risk in Malawi and Tanzania: findings from the ESCCAPE case–control studies.
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In 2016, the International Agency for Research on Cancer (IARC) Monograph Working Group assessed extremely hot beverages (>65°C) as “probably carcinogenic to humans” (Group 2A)
strong>, and the temperature of hot beverage intake in East Africa is very high, far exceeding this temperature.
So this study included 849 esophageal squamous cell carcinoma cases and 906 controls in Malawi and the United Republic of Tanzania, assessed according to 4 indicators of heat exposure: beverage or food temperature, drinking Or waiting time before eating, eating speed and frequency of oral burns. And the results were adjusted for country, age, sex, alcohol consumption and tobacco use.
People who habitually eat “hot” beverages or food have a 92% increased risk of esophageal squamous cell carcinoma;
Persons who waited <2 minutes had a 76% higher risk of esophageal squamous cell carcinoma than those who waited 2-5 minutes before drinking/eating;< /p>
People who ate at a “normal” pace had a 123% increased risk of esophageal squamous cell carcinoma compared with people who ate food or drink at a “slow” pace;
People with oral scalding frequency ≥6 per month had a 90% increased risk of esophageal squamous cell carcinoma compared with those without oral scalding per month;
The composite score of heat exposure ranges from 1 to 12 points, and the risk of esophageal squamous cell carcinoma increases by 22% for each increase in the composite score.
This result is really shocking, so girls must remember, 40°C warm water is just right to drink, Do not drink water and food over 65°C .
This is actually a good judgment. The water boiled by a common water dispenser is about 75°C~95°C, the freshly brewed tea is about 80°C~90°C, and 65°C is probably only for sipping. At the level of one sip, don’t bite the bullet and continue drinking at this time.
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Parents are right! Served weekly
A moderate amount of eggs protects heart health
When I was a child, my parents would stuff eggs into Ah Jing’s schoolbag every time before going to school, for fear that Ah Jing would not eat well in the school cafeteria at noon and lack nutrition. Hide and hide: After eating so many eggs, you will be tired of eating it!
I didn’t know that eggs were good when I was young. When I grew up, I read countless studies and realized that what my parents said was right. Eggs are really nutritious, especially for women’s health!
In May, a new study titled “Association of egg consumption, metabolic markers, and risk of cardiovascular diseases: A nested case-control study” was conducted by Peking University Epidemiology and The biostatistics research team published in the journal eLife.
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This study included 4,778 participants (aged 30-79 years) from the China Kadoorie Biobank, with 3,401 cardiovascular disease cases and 1,377 controls, who passed questionnaires. In the survey, the research team learned about the food intake and frequency of the participants in the past 1 year.
To assess the association between egg intake and metabolic markers, and to further compare the association between metabolic markers and cardiovascular disease risk, the researchers used targeted MRI The technique was used to quantify 225 metabolites in participants’ plasma samples, and it was found that among these metabolites, 24 were associated with egg intakeOff, 14 are related to heart disease.
Researchers’ analysis showed:
People who eat 4-7 eggs a week have more HDL molecules in their blood, which help clear cholesterol from blood vessels, thereby Reduced risk of heart disease and stroke;
Compared to those who ate eggs regularly, participants who ate fewer eggs had lower blood levels of beneficial metabolites and higher levels of harmful metabolites .
Current Chinese health guidelines recommend eating one egg a day, but data show that our average consumption is below this level, so after reading this study, I hope Everyone, especially female friends with a higher risk of cardiovascular disease, can eat eggs well, prevent diseases, and have a healthier body!
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Okay, that’s it for today’s research sharing. If you have any new knowledge and research you want to know or are interested in, please let us know in the comment area~
If you think the popular science content is good or helpful, please forward it to your circle of friends, family group, or give a Like! Thank you all for your encouragement!
I love the world.
 Zhao L, Coday M, Garcia D, et al. Association Between Sugar-Sweetened Beverage Intake and Liver Cancer Risk in the Women’s Health Initiative[J]. Current Developments in Nutrition, 2022, 6(Supplement_1): 259-259.
 Shuai M, Miao Z, Gou W, et al. Multi-omics analyses reveal relationships among dairy consumption, gut microbiota and cardiometabolic health[J]. EBioMedicine, 2021, 66: 103284.
 Masukume G, Mmbaga B T, Dzamalala C P, et al. A very-hot food and beverage thermal exposure index and esophageal cancer risk in Malawi and Tanzania: findings from the ESCCAPE case– control studies[J]. British Journal of Cancer, 2022: 1-10.
 Pan L, Chen L, Lv J, et al. Association of egg consumption, metabolic markers, and risk of cardiovascular diseases: A nested case-control study[J]. Elife , 2022, 11: e72909.