Life is alive, eat, drink and be merry. In the past, I only pursued satiety, but now I pay attention to satiety ~ Because of this, improper diet has become an important risk factor affecting the health of Chinese people!

Overeating, beyond the processing capacity of gastrointestinal tract, will cause many digestive tract problems, such as indigestion, stomach pain, abdominal distension, and even serious digestive tract diseases such as pancreatitis.

In addition, if you eat too much for a long time, you will consume too many calories, and obesity, diabetes, cardiovascular and cerebrovascular diseases may also follow.

The concept of "eating less" is increasingly respected, but how to eat healthily and when to start eating less?

1, appropriate dietary restrictions

The sooner you start, the better.

Scientists from Max Planck Institute of Aging Biology in Germany, University of Cologne in Germany, Hamm Institute in Baboulaz, England and University College London conducted dietary restriction conversion experiments with 800 mice.

The results show that if the adult mice eat less than 40% of the mice that eat at random, then the mice with food restriction can live healthier and live longer in their later years.

Not only that, the researchers also stressed:

Dietary restrictions should continue.

The study found that if the rats with food restriction changed to eat at will after a period of time, the mortality rate was much higher than before.

In other words, maintaining a healthy diet for a long time can bring continuous benefits, but if you go on an uncontrolled diet, these benefits may be lost.

Dietary restriction should start from adulthood.

If old mice eat at will when they are young, they will change to restricted diet when they are old. Even if they lose weight later, their life expectancy will not be greatly affected.

This is because adipose tissue has a memory effect.

Simply put, when food intake decreases, mitochondria in adipose tissue will increase, and then more fat will be broken down. But in adulthood, if the diet is unrestrained and the mitochondrial secretion is reduced, this situation will continue and form genetic memory. Even when you are old, you will switch to a low-calorie diet, and the secretion of mitochondria is difficult to change.

Moreover, long-term dietary restriction seems to prevent the pro-inflammatory signals in the fat cells of the elderly, maintain health and promote life expectancy.

To sum up, limiting food intake must be implemented as soon as possible and continue all the time, so as to have the ultimate beneficial impact.

Step 2 limit your diet

How to eat healthier?

It is also important to know how to eat less, what to eat and how to eat:

Eat seven minutes full every day

From a health point of view, every meal should be 70% full-I feel a little full, my enthusiasm for food has dropped, and the speed of active eating has slowed down. At this time, it is already seven points full.

Seven-point full intake of energy and nutrition is enough to maintain daily activities. If you continue to eat, there may be a risk of excess energy and nutrition!

In order to better follow the principle of seven-point fullness, pay attention to:

① Correct eating time: Generally speaking, breakfast should be 7:00-8:00, lunch1:00-12: 00, and dinner 18:00- 19:00. Grasping the correct eating time, the production and release of digestive juice and enzymes in the digestive system can be better balanced and maintain normal physiological rhythm.

② Change the order of eating: We can drink vegetable soup first, then eat vegetables, then eat meat, and finally eat staple food, which can better help us control our food intake.

3 control the speed of eating, chew slowly, and it is best to use about 20-30 minutes for each meal to prevent overeating.

Fast food twice a week, not hungry to lose weight.

People who usually socialize a lot and often eat seaweed, or those who are obese but have poor self-control, may find it difficult to limit their diet and mix healthily every day. Therefore, they can choose a light diet two days a week, which will help them lose weight and be healthier.

Basic requirements of fast food

(1) Fast food for two days a week, and normal diet for the other five days.

② Discontinuous for 2 days.

③ Eat the right food and control the total calories. During the period, it is recommended that men consume 600 kilocalories a day and women consume 500 kilocalories a day.

Fast food recipe reference

① Breakfast: 1 boiled egg+1 cup of 250ml skim milk. It is recommended to drink whole milk at ordinary times and skim milk on fasting days.

② Lunch: 200g of fruit. Avoid high-calorie fruits such as bananas, durians and jackfruit.

③ Dinner: rice noodles or potatoes 100g 25g, lean meat (preferably fish and poultry) 50g and vegetables 250g.

Note: Pregnant women, cancer patients, malnourished or emaciated people, teenagers under 8 years old and elderly people over 70 years old are not suitable for fasting.

Optimize the diet structure

In the 20 19 list of the world's healthiest countries, Spain won the title of "the healthiest country"; Among Asian countries, Japan ranks first, and we can also learn from their dietary patterns appropriately.

Spain is a "Mediterranean diet". Fresh fruits and vegetables, fish, beans, nuts and olive oil help reduce the risk of cardiovascular and cerebrovascular diseases.

Japanese diet pays attention to less oil and less salt, and eats more seafood. The proportion of protein, fat and carbohydrate is appropriate, which is recognized as a reasonable dietary structure conducive to preventing nutritional deficiency and overnutrition diseases.