In life, there are always some people who are not easy to "show age", and the same passage of time has not carved obvious traces of time on them, even if they stand among their peers, they can "stand out".
This "talent" is certainly related to genetics, but scientists have found that it is also closely related to our eating Xi.
Eat eight points full, and the body does not look old
In a 2022 study published in the top journal Science, a team of researchers from Yale University in the United States verified the benefits of proper calorie restriction in humans through a 2-year clinical trial.
This is the largest parallel randomized controlled trial of long-term caloric restriction in humans to date.
The researchers recruited 218 students aged 21 to 50 years with a BMI of 220~28.In healthy people with 0kg, the daily caloric intake of participants in the experimental group was reduced by 14% (i.e., maintaining a full-eighth point diet), and the diet of the control group remained as usual.
It lasted two years, and at the 12th and 24th months, the participants' blood, fat and other samples were collected, and various indicators were measured.
Finally, it was found that long-term "eight points of satiety" can improve people's mental health and quality of life, improve working memory, reduce the risk of cardiometabolic diseases, reduce body weight, down-regulate the level of inflammation and oxidative stress in the body, etc., and bring great benefits to healthy life expectancy.
What does it feel like to be eight points full?
I was so full that I probably couldn't eat one more bite, and I was very resistant to thinking about food.
And eight points of fullness is probably - I don't feel my stomach bulging, but I am almost full, my craving for food has decreased, and if I stop eating and take away food, I won't be reluctant to give up, and I won't feel hungry again before the next meal.
In principle, it is more comfortable to eat until eight minutes full than to eat ten minutes full.
Traditional Chinese medicine believes that long-term insistence on eight points of fullness can allow the spleen and stomach to give full play to their function of receiving and transporting, and the diet and water valley are easy to become subtle and nourishing the whole body.
If you eat too much for a long time, the stomach qi will be excessively consumed, and the spleen qi will also be over-transported, and the spleen and stomach will be damaged for a long time, and the biochemistry of qi and blood will be insufficient.
This adverse effect may not be obvious in adults, but for children, overeating can lead to damage to their spleen and stomach, resulting in problems such as being overweight or too thin.
How to achieve eight points of fullness?
Don't wait until you're hungry to eat
It is best not to schedule meals too late, and it is best to start eating when you feel a little hungry to avoid eating too much and faster after being too hungry.
Pay attention to the order of eating
Eating vegetables and meat first, followed by staple foods last, minimizes calories and maximizes satiety.
Don't eat too fast
There is a delay in the brain feeling the signal to be full, and it takes 20 minutes from the time of eating to receive the signal to be full.
If you eat too quickly, your stomach is already full, but your brain hasn't reflected it, and it's hard to be eight points full.
Be attentive when eating
Focusing on food while eating, the brain is more likely to feel full, and if you eat while looking at your phone, it's easy to accidentally overeat.
Eat slowly and chew carefully
Develop an awareness of "chewing slowly" and extend mealtimes, generally preferably at least 5 times per bite.
When you are full, leave the table
When you feel like you're almost done, you leave the table, and the best way to get rid of your gluttonous appetite is to stay away from food.
Source: China Journal of Traditional Chinese Medicine, Life Times, Popular Science China, Health Care China.
Editor: Jiani Lu.
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