(Qian Duoduo, director of the Capital Health Nutrition Food Association) Eating dinner quickly, burdening the digestive system, and prone to obesity. It takes at least 20 minutes to eat a dinner, and generally it should be controlled within 20~30 minutes.

Eating too fast undoubtedly exposes a very important problem, that is, eating too little food with high fiber, and eating too much white and soft food.

To fundamentally solve this problem, some foods with high cellulose can be used to replace some of the original foods, such as increasing the intake of leafy vegetables, coarse grains and other foods. This will naturally increase the chewing time, achieve careful chewing and slow swallowing, and effectively control the eating speed. However, fruits can be eaten, but it is not recommended to eat too much. Most fruits are high in sugar.

The second way to control the speed and quantity is to increase the cooking volume, which will be increased by adding water to the original dry goods. For example, the amount of water added to steamed rice is 1.5 times, but at least 6-8 times or even 10 times of water should be added to porridge. The same bowl of porridge is far from a bowl of rice (generally, a bowl of rice can be boiled into four bowls of porridge). It's easy to eat one bowl of rice, but it's not easy to drink four bowls of porridge at a time. For another example, the original way to eat noodles in soup is now to eat noodles in soup. If some vegetables and other ingredients are added to the noodles in soup, the size of the noodles is very large, but the number of noodles eaten is much less, and the speed is also slowed down.

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