Eating to death every time brings ten diseases

The latest research in the United States reminds those who rub their stomachs, hold their waists, and burp after meals that even short-term overeating can cause irreversible health disasters. Not only will weight continue to rise within a few years, but damage to the whole body will even continue for many years.

Everyone has the experience of eating too much

"Have you eaten?" is the most common polite phrase used by Chinese people when greeting each other, which is enough to show how much importance people attach to food. "Who can live without eating? It's just that modern people's appetites are getting bigger and bigger, and they eat better and better, which has caused problems," said Professor Zhang Hude, a specially appointed expert of the Nutrition and Food Professional Committee of the China Association of the Geriatrics. A random survey found that everyone has experienced overeating, and some people even said that they eat too much almost every day.

The occasions when people eat a lot are mostly the following. The first is the buffet. The abundance of food choices, coupled with the mentality of wanting to eat enough, has led many people to jokingly say that "you go in with your hands on the wall when you're hungry, and leave with your hands on the wall when you're full." The second is business banquets, because they last for a long time and it is boring to just sit there, so you can only eat non-stop and before you know it you eat too much. The third is a gathering with friends. There is wine and meat, and the mood is good, so in the end the belly becomes round. The fourth is working too busy and eating too fast. It takes 20 minutes from the start of eating until the brain receives the signal of fullness. Many people usually finish a meal in less than 10 minutes, which makes it easy to overeat. The fifth reason is too much pressure. Many people have irregular eating habits and can only have a good meal at night when they are more relaxed, so it is very easy to overeat.

Eating too much can cause various diseases

The chief health education expert of the Ministry of Health said: "In ancient times, the stomach not only digested food, but also served as a storage. People could eat one meal and then go hungry for three days without any problems. But now people have enough to eat every day and every meal is good. If a person's stomach can hold 1 kilogram of food a day, just fill half of it and it will be enough for the day. Otherwise, it will only overload the body and cause a series of health problems."

1. Obesity. The high-fat and high-protein foods that modern people often eat are more difficult to digest, and excess "nutrients" accumulate in the body, resulting in obesity and a series of diseases of affluence. "Countless scientific studies have confirmed that obesity can cause cardiovascular disease, high blood pressure, diabetes, fatty liver, arteriosclerosis, cholecystitis, etc., plus the complications brought about by this, which may reach hundreds of types, which is very scary," said Hong Zhaoguang.

2. Stomach problems: Zhang Shengsheng said that the direct harm of overeating is increased burden on the gastrointestinal tract and indigestion. In addition, the life span of human gastric mucosal epithelial cells is short and they need to be repaired every 2-3 days. If the previous meal has not been digested and the next meal fills the stomach, the stomach is always in a bloated state, and the gastric mucosa does not have a chance to repair. The stomach secretes a large amount of gastric juice, which will damage the gastric mucosa and barrier, causing gastric inflammation and indigestion symptoms. Over time, diseases such as gastric erosion and gastric ulcer may also occur.

3. Intestinal diseases: Scientists from Taiwan, China have discovered that fat blockage in the intestines can cause intestinal obstruction and black and bloody stools.

4. Fatigue: Eating too much will cause the brain to react slowly and accelerate brain aging. After people have eaten their fill, all the blood in their bodies goes to the gastrointestinal system to "work", which can easily make people feel tired and drowsy for a long time.

5. Cancer: Japanese scientists point out that eating too much will reduce the activity of factors that inhibit cell carcinogenesis and increase the risk of cancer.

6. Alzheimer's disease: Japanese experts have also found that about 30%-40% of Alzheimer's patients had the habit of eating too much for a long time in their youth and middle-aged years.

7. Osteoporosis: Long-term overeating can easily cause excessive decalcification of bones, greatly increasing the probability of suffering from osteoporosis.

8. Kidney disease: Overeating can damage the human urinary system because too much non-protein nitrogen needs to be excreted from the kidneys, which will inevitably increase the burden on the kidneys.

9. Acute pancreatitis: Eating too much or too well for dinner, coupled with drinking too much, can easily induce acute pancreatitis.

10. Neurasthenia: If you eat too much at dinner, the bloated stomach and intestine will put pressure on the surrounding organs, causing the "waves" of excitement to spread to other parts of the cerebral cortex and induce neurasthenia.

"80% full" starts with chewing slowly

“Eating until you are 80% full can help you live longer” is absolutely true. How do we determine the standard of “fullness”? In this regard, experts say that the best way to eat only until you are 80% full is to chew slowly.

First, grasp the time to eat. It is best to start eating when you feel a little hungry, and eat each meal at a fixed time. This can avoid eating too much and too fast after being too hungry.

Second, make sure to eat for at least 20 minutes. This is because it takes 20 minutes from the start of eating for the brain to receive the signal that you are full. If you eat too fast, your brain may not get the latest information and you may have eaten too much.

Third, chew each mouthful of food more than 30 times.

Fourth, use a small spoon instead of chopsticks to slow down.

Fifth, you can eat more cold dishes and whole grains. You cannot swallow raw food without chewing it well. Drinking oatmeal porridge is definitely slower than drinking white rice porridge, and eating whole wheat steamed bread is also slower than eating white steamed bread.

In addition, eat less each time, drink two glasses of water or a bowl of soup before meals, buy small packages of food, eat more crude fiber and satiety-increasing foods such as beans and konjac, use shallow plates and transparent tableware, and consciously help others turn the table to pick up food while eating. These are all good ways to avoid overeating.