We all know that excessive consumption of junk food and carbonated drinks is not good for our health, but it doesn't matter if we occasionally "taste it", compared to the long-term intake of daily food in the wrong way is the real hidden ......Let's take a look with Pharmacy Huixiang!
Today, Xiao Er will tell you which eating methods are actually a pit, and everyone must pay attention to avoid them.
1. Don't always eat too soft
Many people love porridge as a staple food, and find it not only convenient and refreshing, but also nourishing the stomach, and even can't wait to drink porridge for three meals a day.
In fact, it is easy to get malnourished by drinking only porridge for a long time. From a nutritional point of view, if the food is cooked too finely, rotten and soft, it is likely to destroy the original structure and lead to a serious loss of nutritional value. If you want to eat more nutritious and richer, you should try different kinds of food, and it is best to eat no less than 12 ingredients a day.
If you always eat porridge and soft rice that are particularly easy to digest for a long time, the ability of the stomach and intestines to digest other foods will deteriorate. In addition, compared to dry rice, porridge rises blood sugar quickly after meals.
Similarly, it is best not to soak the rice in soup to soften, as eating it is easy to reduce the chewing process, which will increase the burden on the digestion of the stomach, and after a long time, it will easily lead to stomach discomfort.
Tips: Some people always drink porridge and eat soft and rotten food because of bad teeth, in this case, they should seek medical attention in time to find out the problem, rather than just using liquid staple food.
2. The temperature of the food should not be too high
Meals can be eaten hot, but if it is too hot (over 65) there may be problems with the mouth and esophagus.
Suitable eating temperature: 10 40
Withstands high temperatures: 50 60
Enough temperature to burn the mucous membrane: more than 65
Occasional burns, the esophagus can also repair itself, but if you often eat hot food, the esophagus will be in a state of repeated damage-repair, and over time, there are more and more abnormal cells in the esophagus, which can easily cause mouth ulcers, esophageal ulcers and even digestive tract tumors.
3. Don't eat too fast
Many people eat very quickly, like to eat in large gulps, their mouths are full, and they swallow without chewing enough, which will undoubtedly damage the esophagus and increase the burden on the stomach and intestines.
In addition, too much food is hoarded in the stomach, after the stomach is propped up, the grinding function of the stomach will also decline, and it cannot be emptied in time, and the time for food to stay in the stomach will be prolonged, and in the long run, these foods are easy to spoil, and the spoiled food will destroy the intestinal flora and damage the gastric mucosa.
There is also a strong link between the speed of eating and metabolic abnormalities. Some studies have found that obese people who eat quickly will significantly increase the risk of dyslipidemia. Therefore, you should chew slowly and do not eat in large gulps.
How much is appropriate to eat in one bite?
You can fill your mouth with a sip of water before spitting it out to see the volume of your mouth. A mouthful of food that occupies one-third of the volume of the mouth is most suitable to allow saliva and teeth to function optimally. No more than one-half, increase the chewing time appropriately.
4. Develop good eating habits
First: Eat regularly and stay away from irritating foods
People with weak spleen and stomach and internal cold must drink less cold water and eat less cold drinksPeople with weak spleen and stomach and internal heat should eat less fried, spicy, and cold food. In addition, it is necessary to strictly control the intake of sugar, salt and fatty foods.
Second: Don't overeat
According to your own needs and physical condition, you should eat reasonably, eat according to your needs, and don't overeat.
Referring to the Dietary Guidelines for Chinese Residents (2016 Edition), the consumption of different foods in the daily diet should meet the following recommended standards:
Whole grains: It is recommended to consume 50g-150g of whole grains and mixed legumes every day, such as wheat, oats, barley, etc.
Vegetables: It is recommended to eat 300g-500g per day, with dark vegetables accounting for half.
Fruits: It is recommended to consume 200g-350g of fresh fruits every day, and fruit juice cannot replace fruits.
Beans and their products: It is recommended to consume 30g-50g per day.
Nuts: It is recommended to consume 50g-70g per week.
Milk and dairy products: 1 cup of milk per day is recommended, which is equivalent to 300g of liquid milk or equivalent dairy products.
Fish: It is recommended to eat 280g-525g of fish per week.
Water and tea: It is recommended to drink 1500ml-1700ml of water per day.
Red meat and white meat: It is recommended that adults consume 40g-75g of livestock and poultry meat per day, with priority given to poultry meat.
Processed meat: Minimize your consumption and skip it if you can.
Salt: It is recommended that the daily salt intake should not exceed 6g, which is equivalent to a beer bottle cap, and pay attention to reducing the consumption of salty processed foods.
Alcohol: Try not to drink alcohol, especially children, pregnant and breastfeeding women.
Added sugars and sugar-sweetened beverages: control the intake of added sugars, no more than 50g per day, preferably less than 25g;It is recommended to drink plain water and tea, and not drink or drink less sugary drinks.
Fat: **The recommended amount of cooking oil is 25g-30g per day, and eat less fatty meat and fried food.
Diet has a great impact on human health, and it may not be possible to fully follow the optimal diet, but as long as you make some changes to make your diet more balanced, it will have a positive effect on your health.