Pathological studies at home and abroad show that frequent overeating will not only overload the digestive system for a long time, lead to premature aging of internal organs and decreased immune function, but also cause fat deposition in the body, leading to "rich disease" and "civilized disease".
Japanese scientists have found that long-term satiety can lead to premature aging of the brain. Because after satiety, the circulating blood volume of gastrointestinal tract increases, which leads to relatively insufficient blood supply to the brain, affects the normal physiological metabolism of brain cells, and even causes angina pectoris in patients with coronary heart disease, and induces gallstones, cholecystitis and diabetes.
Therefore, if you want to have a healthy body, you must develop good eating habits-eat seven points full, and delay the aging process of your brain by adjusting your food intake.
◆ Hungry for food.
Karma? No, hunger pays off! From June 5438 to1October 065438, 2007, the research published by Australian scientists shows that eating less than 20% can increase your life span by 20%! Because if you eat less, you can:
First, avoid stomach overload. Excessive intake of protein and fat makes the digestive system overburdened. If the stomach is always full, the capacity of the stomach will be too large, and the digestion and absorption function will decrease, which will easily lead to indigestion. In this way, undigested food stays in the intestine for a long time, which will produce a lot of toxins and carcinogens. These toxins and carcinogens are not only easy to make people suffer from intestinal diseases, but also absorbed by the intestine, damaging the central nervous system through the heart-brain barrier and aging people.
Second, avoid brain metabolic disorder caused by satiety. Scientific research has proved that after satiety, there is a growth factor called "fibroblast" in the brain, which will increase by tens of thousands of times compared with that when it is not satiated, and this growth factor will make fat cells and capillary endothelial cells bigger, promote cerebral arteriosclerosis, cerebral cortex hypoxia, brain tissue atrophy, brain function degradation, and eventually lead to dementia and shorten people's life span.
Third, avoid overeating to damage cells and cause premature aging. When people breathe, 2% of the absorbed oxygen is catalyzed by oxidase to form reactive oxygen species (free radicals). Reactive oxygen species do great harm to human body, which can cause cell damage, arteriosclerosis, disease, aging and even death. The more energy the human body consumes, the more reactive oxygen species it produces, and the faster the degree of human aging. Eating less can reduce the production of reactive oxygen species and protect cells from it, thus delaying aging.
Fourth, avoid obesity caused by long-term satiety. If a large amount of fat and protein cannot be effectively utilized, it will be stored in large quantities, leading to diseases such as overnutrition, obesity, diabetes, hyperlipidemia, arteriosclerosis, coronary heart disease, intestinal tumors and so on.
Fifth, avoid acidic constitution. Modern people generally like to eat acidic foods such as meat and refined grains. If excessive intake, it will cause acidification of the human body's internal environment, form an acidic constitution, and provide a hotbed for the occurrence of various diseases.
Sixth, keep a clear head. Some dieters find that when they only eat moderate amounts of food, their thinking becomes active and their creativity becomes more abundant. This is because after a full meal, the burden on the gastrointestinal tract is aggravated, and blood is concentrated in the gastrointestinal tract to help digestion and metabolism for a certain period of time after a meal. The brain lacks oxygen and blood supply, and people are sleepy. If you always eat too much, your brain is always in a state of ischemia and hypoxia, and you will naturally feel "stupid"! If you eat less, this state will not exist.
Seven, financial experts did not tell you that in the face of the rapidly rising cpi, eating less is also a "blocking" solution.
◆ Hunger Law
1 1 Tips for repelling appetite
For most people, it is very difficult to get rid of the temptation of food! Fortunately, relevant experts have done a lot of research and experiments. After in-depth research and strict use, I believe you will definitely see the effect!
1. Under the premise of the same volume, it is better to hold food in slender and tall containers.
2. Putting food in a transparent container helps to prevent eating more.
3. Putting food in the kitchen, refrigerator, food cabinet and other places far away from daily life and workplace is conducive to controlling appetite.
4. Try to avoid buying too much food at a time, so as not to cause "accumulation" effect. Because when people see more food, they want to eat it as soon as possible.
5. Intentionally create a monotonous and orderly visual effect. When people eat, monotonous food colors will limit their appetite. It is better to put different foods in an orderly way than to pile them together.
6. When dining in a restaurant, don't be attracted by the delicately conceived dishes on the menu, and improve your inner expectations.
7. Eat slowly. The response time of people's brain to food satisfaction varies with their physique, which is about 12 minutes for thin people and about 20 minutes for fat people. "Slow food" can ensure that the brain has enough time to feel satisfied with food, thus avoiding overeating.
8. The first few mouthfuls are the most important. Linda, an American nutrition professor? Dr. Bacon believes that the greatest food enjoyment comes from the first few bites. After a few bites, the sense of taste began to lose its sensitivity to the "delicious" chemicals in food. Paying attention to enjoying the first few mouthfuls of your diet will help prevent overeating.
9. Change a small plate.
10. Eat "full" food.
1 1. Have some sugar. Sugar is usually regarded as the enemy of dieters, but sugar is actually a natural appetite suppressant. A group of people ate some glucose before meals, but they ate less than those who didn't eat glucose. After two weeks, they lost weight.
Turn eating into a ritual.
At present, there is a popular diet in Europe and America that gives consideration to psychological decompression, that is, "eat with relish". This diet pays attention to whether you are hungry, lonely, miserable and helpless, and gives a prescription. In fact, why and how to eat is more important than what you eat. Use this little "magic" before meals and savor it with your heart, and you will have an unprecedented fresh feeling:
1. Pick up a piece of bread in your hand, look at it carefully and think about what words you would use to describe it;
2. Bring the bread closer and try to "see through" it. What do you see?
3. Close your eyes, take half a minute to smell it carefully and imagine a large wheat field swaying in the wind;
4. Tear off a small piece of bread, gently put it on your mouth, and try to feel its touch;
5. Put a small piece of bread in your mouth and feel its rich taste;
6. Taste every bite of bread slowly and imagine that food can bring you energy and nutrition until you eat the whole piece of bread;
7. My heart is full of thanks to all the people who made this bread: farmers, chefs, drivers and salespeople.
◆ How much is appropriate to eat?
There is a scientific standard for how much to eat every day, and of course it should be combined with the specific situation. Take a young man about 1.70 meters as an example. The weight is normal and the physical labor is not very heavy. Then his daily energy demand is about 2000 calories, of which grain should account for about 50%, the quantity is about 250 g to 400 g, vegetables and fruits are 300 g to 500 g and 200 g to 400 g respectively, and fish and eggs should be 65438. Snacks, desserts, wine and the like should be enough. If manual labor is a bit heavy, then these things can also be increased in moderation.
From my own feeling, I feel energetic after every meal, and I wish I was a little hungry before the next meal.
If you put down your chopsticks after every meal until you feel full, it has actually exceeded the standard. If you are full for a long time, the body's appetite regulation mechanism will slowly fail, and the feeling of fullness will become dull, leading to a vicious circle of getting fatter and fatter.
◆ The Mystery of Hunger
There are hunger centers and satiety centers in human brain, which together with cerebral cortex can effectively control people's food intake through gastrointestinal reaction. When the stomach is empty, the cerebral cortex receives the hunger signal, and the nerve center sends a feeding instruction to the hunger center and a restraining instruction to the satiety center, so that we begin to eat. When the gastrointestinal tract feels swollen, it will send back a satiety signal through reflection, so eating stops.
Gluttony is not always due to hunger, but a long-term habit. When people are eating or thinking about other things while eating, they often spend a long time focusing on chatting or other things, and their satiety is relatively slow and they are prone to overeating. Wolf down when eating, eat faster than the signal of satiety, and overeat.
1. Hunger equals appetite?
No! Hunger is caused by internal stimuli. When there is nothing in the stomach, it will contract. If you don't supplement food, it will cause slight dizziness, trembling and blood sugar reduction. Contrary to the formation of hunger, appetite is caused by external stimuli, such as the bright appearance and delicious taste of food.
Appetite and hunger are often confused because they both have the same phenomenon-saliva begins to increase and the stomach begins to contract. The difference is that if you don't pay attention, your appetite will soon disappear. People who diet regularly are unlikely to tell whether they are really hungry or just greedy. Once they give in to their appetite, they can't help craving high-calorie food. Overweight people either starve themselves or eat too much. So they are more likely to fall into the trap of hunger → gluttony. Eat less and eat more, and there will be no such irresistible strong desire.
2. Born greedy?
Not so good. Researchers have discovered a protein called leptin, and this protein plays an important role in determining appetite. If a person with normal physiology eats a lot, it is probably caused by family feeding habits in childhood. Babies fed with bottles are often fed too much milk, forming a habit of eating more than needed, which will accompany them for life.
The season of birth may also affect appetite. People born in cold weather usually have a better appetite than those born in warm seasons.
3. Have a stronger appetite after exercise?
Wrong. Many people think that exercise makes them hungrier. In fact, after exercise, the body will release a chemical that can suppress hunger. In the long run, exercise helps to stabilize appetite. People who exercise regularly can control their appetite better. Research shows that people who exercise regularly will eat more healthy foods with high carbohydrate and low calorie.
4. Big eyes and small belly?
Yes! Brian, a professor of nutrition at the University of Illinois, USA? Wosinker divided 54 volunteers into two groups. The first group drank soup from an ordinary bowl, while the other group's bowl was secretly made into a mechanical device-a big soup pot was connected to the bottom. As a result, people in the second group drank 73% more soup than people in the first group, and consumed 1 13 calories on average. But the degree of self-satisfaction of the two groups is basically the same. Professor Wosinker commented: "This shows that people judge how many calories they eat by their own vision, not the actual feeling of their stomachs. This is very dangerous for diet control. "
◆ Seven-point fullness is good for health and slows down aging.
It is a foregone conclusion that mice eat less and live longer. So, do people and other large mammals also have this phenomenon?
This is an interesting experiment. Forty-eight two-week-old dogs were divided into two groups. The daily calorie intake of a group is 1745? 6 kilocalories, the other group ate 25% less, and then kept it in a dog pen. This experiment lasted 14 years until the last dog died.
The results showed that the dogs that ate less than 25% a day were no different from the other group in terms of happiness and activity except that the dogs that ate less were 20% lighter.
In the first five years, there was no difference between the two groups of dogs. Five years later, dogs with adequate food began to suffer from obesity, osteoporosis and diabetes. By the seventh year, dogs aged rapidly and died one after another. However, dogs that don't have enough to eat are still very healthy, and the aging time is several years late.
Finally, if the dog's food intake is less than 25%, the life expectancy will be prolonged by 50%, and the average life expectancy is 1.5 times that of the dog. Moreover, the quality of life of these dogs in their later years is much better than that of well-fed dogs.
Experts from the University of South Florida in the United States also conducted similar research on rhesus monkeys.
The study, which has been going on for nearly 20 years, found that the life span of monkeys who eat less than 30% calories every day has been extended from an average of 23 years to 30 years, and these monkeys are more energetic and have less chances of developing diabetes, obesity and high blood pressure.
This long-term study of about 300 monkeys once again verified the hypothesis that limiting calorie intake can prolong life.
In fact, because monkeys are closest to humans, this assumption is likely to be as valid as humans. People don't need to go on an excessive diet, as long as they can eat 7 minutes full every meal every day, they can live a healthy and long life.