How long does it take you to have a meal? In the fast-paced life mode, people are used to solving everything at the fastest speed, including eating. Wolf down and gorging are descriptions of their image.
But are you aware that this kind of “eating quickly” is slowly damaging our bodies. People eating too fast have high risk of diabetes
Everyone knows that eating food is not good, at least not conducive to digestion. Japanese scientists have also discovered through research that fast eating is an independent predisposing factor of diabetes.
Researchers rely on the data of 197825 people (data from the national annual health check project) to study the impact of their eating speed and other eating habits (such as snacking and skipping breakfast) on the prevalence of diabetes.
The average age of these participants was 63.7 years and 38% were men. In 2008, 3.54% of patients did not suffer from diabetes, and diabetes occurred between 2009 and 2011.
According to survey data, among the people who eat faster, the probability of developing diabetes is 30.9%, while the probability of not suffering from diabetes is 26.1%; among the participants who eat snacks after dinner, 12.9% will develop diabetes, and 12.9% People do not have diabetes; among patients who eat snacks before going to bed, 17.2% of patients have diabetes, while 15.0% of patients do not have diabetes; 12.9% of participants who skip breakfast have diabetes, while 12.4% of participants do not Suffer from diabetes.
Even after adjusting for age, weight, rate of weight change, blood pressure, smoking, and alcohol consumption, the risk of diabetes for fast eaters still exists. The results show that fast eating is an independent predisposing factor in the eating habits of newly-onset diabetes patients.
Four kinds of damage to the body fast eating
Mouth chewing of food is the first step in this production line. The faster you eat, the less the amount of saliva that helps digestion is stirred into the food, which greatly increases the burden on the intestines.
In addition, eating too fast has other chronic and long-term hidden dangers:
Stomach is easy to grow “stones”
Eating too fast, the food is not boiled, and eating sticky food can easily cause gastrointestinal diseases such as gastric ulcers and gastritis, creating “long stone” space for food and forming gastric stones.
Easy to get fat
The human blood sugar level rises significantly after 15 minutes from the beginning of eating, and reaches the peak in 30 minutes. At this time, the brain will feed back the signal of “I am full” to the stomach and intestines to reduce appetite and stop eating. However, if you eat too fast, the brain signals have eaten too much food before feedback.
A joint study conducted by the Graduate School of Okayama University and the Health Management Center in Japan shows that eating speed is a factor that cannot be ignored and has a great impact on health.
In the case of little difference in calorie levels, those who eat fast are 4.4 times more likely to gain weight than those who eat normal. Men who eat fast are more affected than women.
Damage to the gums
Eating fast and chewing less frequently will cause the jaw to degenerate and make the gums fragile.
Reduce the safety of food intake
According to statistics, 40% of cancers are related to carcinogens such as nitrous acid compounds, chemical synthesis agents, and preservatives in food. In the process of blocking these bad substances, saliva plays an important role that cannot be ignored. And if you eat too fast, the enzymes in the saliva will not have time to protect it, which will reduce the safety of food intake.
It takes 15-20 minutes for breakfast, and about half an hour for lunch and dinner.
The elderly have loose teeth, diminished digestive function, reduced secretion of various digestive juices, and weakened intestinal peristalsis. They should chew slowly. It is recommended that the elderly should chew every meal 25-50 times.
Four ways to say goodbye to eating speed
As we all know, eating too fast is not good for your health. But how to reduce the speed of eating?
Breakfast: to eat in two steps
The breakfast time is the most stressful. It is recommended to eat easy-to-mouth foods, such as milk and bread, for five minutes. To extend the breakfast time, you can only divide it into two steps.
Have a meal in the morning and add another meal between meals. Put a fruit, a small bag of nuts, or a box of yogurt in the bag. Eat as a snack between 10 and 11 o’clock.
Lunch: count the times of chews
Many people are still immersed in work while eating at noon. It is recommended that office workers take advantage of the opportunity to have a meal at noon to adjust their mood, temporarily forget about work, and focus on eating.
Before eating, take a deep breath, get rid of the work and distractions in your mind, count how many times you chew, eat several food ingredients, remind yourself that every bite of rice chews more than 15 times, naturally the speed will slow down.
Dinner: eat some whole grains, cold dishes
Generally speaking, office workers cannot eat vegetables and coarse grains in the morning, and the number of vegetables at noon is very small, and they all rely on the evening to make up. The food that can slow down the eating speed the most is the vegetable salad, because the raw food cannot be swallowed if you don’t chew well.
Coarse grains are also slower to eat than white rice and noodles. For example, the speed of drinking oatmeal must be slower than drinking white rice porridge; the speed of eating whole wheat steamed bread is also slower than eating white steamed bread.
Cooking: increase volume
When people eat food, if it is small in size and rich in content, it is easy to eat quickly and overeat. You might as well do the opposite, and make the food larger in size and low in energy density. In this way, even if the mechanoreceptors in the stomach feel full, they actually don’t eat too much dry matter.
According to this way of eating, the volume of food to be eaten for each meal increases, so the speed will slow down, but the risk of getting fat will decrease.
According to this principle, it is good to use multi-grain porridge as the staple food. Because of its large size, the dry matter in a large bowl of porridge is less than 10%. Another way to increase volume is to increase fruits and vegetables, which are foods with high moisture content. It is best not to throw away chewy skin and outer leaves.
Comments