A recent study by Japanese scientists found that people who are full for a long time are more prone to premature aging. It is said that long-term satiety will lead to excessive calorie intake, excess fat and high blood lipid, which will lead to the increase of a substance called "fibroblast growth factor", which will lead to cerebral atherosclerosis, reduce oxygen and nutrients supplied to the brain, and cause memory loss, premature aging of the brain and mental retardation.
Then, where do hunger and satiety come from, what harm does people feel full for a long time, and what kind of diet we need is the most reasonable? The reporter visited Liu Yanping, the attending physician of the Nutrition Department of Peking Union Medical College Hospital.
Modern medical research has found that there are so-called hunger centers and satiety centers in the human brain, which, together with the cerebral cortex, effectively control people's food intake through gastrointestinal reactions.
When the blood sugar drops and the stomach is empty, the cerebral cortex receives the hunger signal, the nerve center of the cerebral cortex sends the instruction of eating to the hunger center located in the hypothalamus, and sends the instruction of inhibition to the satiety center, and people begin to eat consciously. When people eat a certain amount of food and the gastrointestinal tract feels bloated, they will send back the signal of satiety through reflection, and the cerebral cortex will send out the instruction of "satiety" to the hunger center and satiety center respectively, thus stopping eating.
Some researchers have done related animal experiments. They found that animals will eat more, eat more and gain more weight after destroying the satiety center in their brains, and will stop when the energy reaches a new balance. On the contrary, if the hunger center is destroyed, animals will not eat, refuse to eat for a long time and die of exhaustion.
However, the amount of food is also related to people's eating habits. Some people are always greedy and overeat, not always because of hunger, but a long-term habit.
When people eat, if they eat too fast or too long, it may cause overeating. It is also an important reason that it is difficult to control appetite in the face of favorite food.
When people eat dinner or think about other things while eating, they often spend a long time, one hour, two hours or even longer, so they keep eating, and because they often concentrate on chatting or thinking about other things, their response to satiety is relatively slow, leading to overeating.
In addition, if you wolf down when eating, the speed of eating is faster than the transmission speed of satiety signal. If you obviously eat enough food, but your brain doesn't receive the signal, you will continue to eat and eat too much food.
In daily life, we can still have this kind of experience. Obviously, I'm not hungry, but I still can't help but want to eat a little because there is delicious food in front of me, which is also easy to overeat.
A large amount of food doesn't mean a lot of nutrition intake. Long-term satiety may cause a series of human reactions and bring various diseases.
Liu Yanping pointed out that a person's satiety does not necessarily mean that he needs adequate nutrition. For example, unbalanced diet, large amount of food and high fat may be due to insufficient intake of trace elements or vitamins. This can also be called a kind of hunger, called hidden hunger.
The most direct consequence of overeating is the increase of gastrointestinal burden. 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. However, if a large amount of fat and protein cannot be effectively utilized, they will be stored in large quantities, resulting in overnutrition, obesity, diabetes, hyperlipidemia and other diseases.
Some studies also believe that the more energy the human body consumes, the more reactive oxygen species (free radicals) that are harmful to the human body, 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.
In addition, because modern people generally like to eat acidic foods such as meat and refined grains, if they eat too much, it will cause acidification of the human body's internal environment and form an acidic constitution, which provides a hotbed for the occurrence of various diseases.
There are also scientific standards for how much food to eat every day, but it should be combined with the specific conditions of different people.
Liu Yanping pointed out that for a young man with a weight of1.70m, his weight is normal and his physical labor is not very heavy. Then his daily energy requirement is about 2200 kilocalories, of which grain should account for about 50%, the amount is about 300 to 350 grams, and meat should be 150 grams, including all meat, plus an egg and 250 ml of milk.
As for oil (including oil and plant seeds), it is recommended not to eat fried things, and the total amount of oil eaten should not exceed 30 grams/day, that is, 3 spoonfuls.
As for vegetables and fruits, the weight should be the most, reaching 750 grams to 1000 grams.
Besides, snacks, desserts and wine should be enough. If manual labor is a bit heavy, then these things can also be increased in moderation.
From the age point of view, adolescent children must eat more than this, because they want to grow up and have more activities than adult men, and the elderly should be appropriately reduced.
Of course, everyone's physical condition is different, and the amount of food will be different, mainly depending on their own specific situation.