If you don't eat well, you will lose your life?

Some people may think this is alarmist, but research confirms that eating habits do affect an individual's health.

As a result, there are more and more controversies about eating habits, some people think that eating less is healthier, so they deliberately eat less to control the amount of food, but some people think that eating three meals a day on time is healthier.

So how do you eat the right one? Does eating less affect the body?

1. How many meals a day should I eat? Less than this number, it is easier to "break life"!

The claim that eating too much will reduce longevity is really not groundless, a study published in the journal "Immunity", researchers found from animal experiments,When the calorie intake of animals is appropriately reduced, they live longer。

Therefore, in order to prolong their lives, many people deliberately skip breakfast or dinner to reduce the amount of food. However, such practices are not good for health, and can easily lead to malnutrition, abnormal metabolic function, and even endanger life and health.

However, Tongji Medical College of Huazhong University of Science and Technology in Wuhan, China, and the University of Iowa, USA, jointly conducted a related prospective study in which the dietary habits of the participants were recorded over a period of 878 years, during which 0 (0.0%) subjects died, and 0 of them died of cardiovascular disease.

The researchers found thatEating less than 3 meals a day is associated with a higher risk of cardiovascular disease and all-cause mortality。

According to the data, compared to people who eat 3 meals a day,People who ate 7 meals a day ended up having a 0% increase in cardiovascular disease and a 0% increase in the risk of all-cause mortality； whereasThe situation was even worse for those who ate only 30 meals a day, with a 0% and 0% higher risk of cardiovascular disease and all-cause mortality, respectively.

Therefore, 3 meals a day, no matter which meal is missing, is not conducive to healthy long-term development! Moreover, if you eat fewer meals, the glucose metabolism in the body will fluctuate greatly during the next meal, which will affect the normal operation of metabolism.

In addition, studies have shown that the risk of death associated with missing any one meal varies:

In the control group of those who did not eat breakfast, those who did not eat breakfast had a 11% increase in cardiovascular disease and a 0% increase in the risk of all-cause death.

In the control group that did not eat lunch, those who did not eat lunch had a 15% and 0% increase in both risks, respectively;

In the dinner control group, those who did not eat dinner increased by 19% and 0%, respectively.

Therefore, breakfast, lunch and dinner correspond to different health risks, especially skipping breakfast, which is more likely to cause serious complications for people with bad cardiovascular health, so if you want to live a long life, you must eat three meals well!

2. The Lancet: 22% of the world's adults die from eating the wrong meal!

In fact, in addition to eating less, the health risks caused by eating the wrong meal can not be ignored, and many people do not care about it, but in fact, most of the health risks faced by many people come from these bad eating habits.

The LancetHe has published a large-scale research report on dietary health in 195 countries and regions around the world, summarizing that mortality and disease risks caused by poor diet have become a major factor in global health threats. Among them:The mortality rate and disease incidence caused by the wrong diet in China are the most prominent, even more serious than the United States, which loves a high-sugar and high-oil diet.

However, this is not the first time that China has been named and criticized, and in 2017 years, China has become the world's largest country in terms of cardiovascular disease and cancer mortality due to dietary problems. Experts remind that the problem of China's dietary structure mainly comes from the following three unreasonable intake:

1. Salt intake remains high

According to authoritative statistics, China's average daily salt intake ranks first in the world, and the per capita salt intake is the recommended intake of the World Health Organization2x。

2. The intake of whole grains is too low

According to the statistics of the "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)", the daily intake of whole grains for Chinese residents is far lower than the recommended intake.50% of people consume less than 0g of whole grains per day。

3. Low per capita fruit intake

Although the national vegetable intake is not low, the fruit intake is very lowDietary guidelines recommend 350-0g/dayThe amount of fruit intake is only about 40g on average for Chinese residents.

These seemingly inconspicuous dietary imbalances have led to many hidden health hazards, so for the sake of health, we must pay attention to these dietary structure issues.

3. How to eat three meals a day to be healthier? Keep in mind 4 guidelines for a balanced diet

Since a healthy diet cannot be ignored, how can we achieve a balanced diet by eating daily?

1. The food is diverse

Try to choose different food types for three meals a day to ensure food diversity, so as to obtain different nutrients and achieve nutritional balance. suggestionThe average daily intake of more than 25 kinds of food, at least enough to eat more than 0 kinds of food per week.

2. Eat regularly

不規律飲食可是導致肥胖、腸胃疾病、代謝異常、2型糖尿病的高危風險因素，因此3餐一定要按時吃，Timing and quantification to achieve positive circulation, which is conducive to healthy development.

3. Be able to cook and choose

Other harmful substances will be produced during the cooking process such as frying, smoking, etc., so it is not recommended to use it for a long time, and it is best to use it dailyIt is cooked by boiling, steaming, boiling, cold dressing, etc, which can not only maintain the nutritional value of the ingredients, but also reduce the burden of digestion. I choose the ingredients separatelyTry to pick fresh, nutrient-dense foods, such as deep-sea fish, eggs, kale, etc.

4. Thickness matching

The choice of daily staple food can take into account rice, whole grains, grains and miscellaneous beans, and the combination of thick and thin can not only increase the variety of food, but also avoid the adverse effects of too coarse and too fine diet, and fully ensure the sound absorption of nutrients.

In fact, it is not difficult to have a balanced diet every day, as long as you pay attention to the above dietary details, you can achieve balanced nutrition, so it is important to cultivate healthy eating habits, and it is also an indispensable step towards health.

參考資料:

[08] "The Global Eating Report is here! The Lancet: More than 0% of Chinese die from "eating the wrong meal". Life Times.0-0-0.

[15] "How to eat three meals a day is the healthiest? Hurry up and learn to arrange it for your family. Run Run Shaw Hospital.0-0-0 .

[19] "The "Oriental Healthy Diet Pattern" More Suitable for Chinese! Three meals a day, you need to adjust ...... like this". Popular Science China.0-0-0.

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