"Mom, why don't you like eating recently? Is there something wrong with you?" Xiao Zhang noticed his mother's abnormality.
Aunt Zhang shook her head gently: "It's OK, it's just Poor appetite 。” Xiao Zhang always felt that his mother was hiding something and insisted on taking her to the hospital.
"Aunt Zhang, this is gastric cancer Ah! " The doctor's voice echoed in the quiet consulting room.
"Mom, you usually Always use bean paste to stir fry vegetables How can you stand eating like this! " Xiao Zhang looked at his weak mother with heartache, helpless and sad.
1、 Lancet: 11 million people die from unhealthy eating
The Lancet, an authoritative medical journal An important research published by the magazine covers 195 countries and regions in the world, and this research deeply analyzes Eating habits and human health Relationship between.
The study draws several conclusions:
● In 2017, there were About 11 million people died from unhealthy eating , accounting for one fifth of global deaths.
● The number of deaths caused by unhealthy diet in China tops the list.
● Poor eating habits in China: first, Sodium intake generally exceeds the standard The daily salt intake per capita is more than 8g, which is far more than the recommended optimal intake of 3g; Secondly, per capita per day Fruit intake is less than 100g , 250g lower than the recommended amount; In addition, the diet is too elaborate, Insufficient coarse grain intake 。
It can be seen that bad eating habits are quietly "killing" health and improving the way of eating is imminent.
2、 Three bad eating habits are health killers
Study on The Lancet It is clearly pointed out that there are three eating habits that cause the highest mortality: High sodium (salt) diet, not enough whole grains, not enough fruits.
1. Prefer high salt diet
I believe many friends like to add all kinds of seasonings when cooking to make the taste better. However, every spoonful of salt added is a killer of health.
Nature A study published in, High salt diet It will cause dysfunction of brain endothelium and reduce brain blood flow by 25%, which will reduce cognitive ability, More likely to suffer from senile dementia 。
In addition, published on JAMA Network Open According to a study on, a long-term salty diet will Risk of chronic kidney disease increase 。
Why is high salt diet so harmful?
First, long-term consumption of high salt food Increase in sodium content The blood viscosity will also increase. When the value is too high, it will slow down the blood flow speed, which is Thrombosis Create conditions.
Secondly, excessive sodium intake will increase blood volume, Cause blood pressure to rise 。 The continuous increase of blood pressure is a risk factor, which will pressurize the cerebral vessels, cerebral infarction Will happen.
Therefore, high salt kills health invisibly. If you want to stay away from these high-risk diseases, you'd better bear with it and focus on light diet.
2. Not enough coarse grain
About eating coarse grains, Dietary Guidelines for Chinese Residents Give advice, 50-150g whole grains and beans per day 。
But in reality, Most people didn't eat enough 。
According to the Series Report of Investigation on Nutrition and Health Status of Chinese Residents It shows that the daily total grain intake of Chinese adult men is only 13.9 grams, while that of women is only 14.6 grams, All are far below the daily recommended amount 。
Coarse grain generally refers to Unprocessed grain 。 Compared with refined grains, coarse grains contain more dietary fiber, B vitamins and other nutrients.
Department of Spleen and Stomach Diseases, Guangdong Provincial Hospital of Traditional Chinese Medicine Dr. Zhang Beiping, Deputy Director, pointed out that whole grains are very important to human health, not only to help Reduce cardiovascular disease and type 2 diabetes , and also benefit Intestinal health 。 When the whole grain intake is insufficient, it may be more likely to suffer from various chronic diseases.
3. Too little fruit
Fruit is a "treasure of nutrition", but in fact, there are far fewer people in China who often eat fruit than expected.
according to China Center for Disease Control and Prevention According to the data of people Low daily fruit intake The average daily fruit intake of people over 25 years old was only 113.3 grams.
One from National Institutes of Health AARP Diet and Health According to the research of, Increase the intake of fruits and vegetables by 200g every day ， Can reduce the risk of cancer by 3% 。
In addition, in 2017, it was published on International Journal of Epidemiology Meta analysis on also believes that fruit and vegetable intake can Reduce cardiovascular disease and all-cause mortality Risk.
3、 How to eat healthy? Experts give eight word advice
Let's listen to the advice of medical experts on how to eat healthily. Clinical Nutrition Department of the Second Affiliated Hospital of Kunming Medical University Peng Jianzhi, deputy chief physician, gave eight words: Balanced nutrition and balanced diet , specifically:
first, Have a balanced diet 。 A variety of foods should be taken every day, including cereals, potatoes, vegetables and fruits, livestock, poultry, fish eggs, milk, soybeans and nuts. Experts suggest that, The daily diet should include more than 12 kinds of food , covering more than 25 kinds every week.
secondly, Maintain a healthy diet 。 Recommended daily intake Not less than 300g of fresh vegetables And 200-350 grams of fresh fruit. Eat less fast food and processed food with high sugar, fat and salt.
In addition, use light cooking methods. proposal Use less frying and roasting , choose a more gentle way to make food. recommend Steaming, stewing, boiling Such low fat and low salt methods can not only retain the nutrients of food materials, but also reduce the harmful substances produced by high-temperature treatment.
To be healthy, eating is very important. Healthy diet is a kind of persistent lifestyle. From now on, we should get rid of bad eating habits, drive away diseases and cancer.
