It’s the same three meals a day, why do you get sick from eating so much?

Three meals a day

Why are some people "obese"

Why are some people able to maintain a healthy figure?

Why do some people suffer from "diseases"?

Some people remain very healthy even when they are old?

Doctors remind us that these wrong eating habits must be changed!

Irregular eating habits

Zhejiang Medical Online once shared a case in which 28-year-old Mr. Li had a gastroscopy at a local hospital because of abdominal distension and pain that lasted for more than a week. The results of the examination gave him a blow - gastric antral adenocarcinoma!

After analyzing Mr. Li's condition, the doctor believed that the main cause of his illness was his irregular diet, with one meal skipped and the next full.

If you don't want to eat, don't eat. If you eat too much, it will disrupt the biological clock of gastrointestinal digestion. Yu Kang, chief physician of the Department of Nutrition at Peking Union Medical College Hospital, said: The stomach is most afraid of being unpunctual and irregular .

If you usually eat dinner around 6-7pm, but change it to 8-9pm for various reasons on a few days, and then move it forward to 5pm two days later, and then 9-10pm a few days later, this will cause the stomach's punctuality to be messed up.

At this time, a lot of gastric juice has been secreted, but there is no food in the stomach, which causes the gastric juice to directly erode the gastric mucosa, which can easily cause gastric ulcers over time.

Eating more refined rice and white flour

Many people eat too fine staple foods. The "Scientific Research Report on the Dietary Guidelines for Chinese Residents (2021)" mentioned that the dietary structure of Chinese residents is mainly based on grains, but the grains are mainly refined rice and flour, and the intake of whole grains and coarse grains is insufficient. Only about 20% of adults can reach an average of more than 50g per day.

The refined rice and white flour we often eat are mostly high in carbohydrates . After being eaten, they are quickly digested and metabolized, causing blood sugar to rise rapidly. In addition, with less exercise, the absorbed glucose cannot be consumed immediately, and insulin can only store the excess glucose. In the long run, this will cause a relative lack of insulin secretion, and the blood sugar level will become higher and higher.

A study published in Huaihai Medicine in 2006 measured four indicators of 144 people after they consumed coarse grains. It was found that after three months of eating coarse grains, the three indicators of fasting blood sugar, cholesterol, and triglycerides all showed a downward trend, while high-density lipoprotein showed an upward trend.

Jiang Xiaomin, a nutritionist at the Clinical Nutrition Department of Renji Hospital affiliated to Shanghai Jiao Tong University School of Medicine, recommends that coarse grains: fine grains = 1 portion: 3 to 4 portions . For example, when making rice, millet can account for about 1/4 of the total amount, corn steamed bread or cornmeal can account for about 1/4.

Don’t like to eat fruits and vegetables

A study published in the New England Journal of Medicine in 2016 followed up 450,000 healthy Chinese people and showed that 560,000 people die from cardiovascular disease each year due to not eating fruit, including 200,000 who die before the age of 70 .

The study estimates that about one in seven cardiovascular deaths worldwide may be linked to low fruit consumption, and one in 12 cardiovascular deaths may be linked to low vegetable consumption. In 2010, low fruit consumption led to nearly 1.8 million cardiovascular deaths, while low vegetable consumption led to 1 million deaths, according to the researchers.

Fruits and vegetables contain dietary fiber, which can promote intestinal peristalsis, promote metabolism, and remove harmful substances from the body. They are also good for cardiovascular health, and are a good source of fiber, potassium, magnesium, antioxidants, and phenolic substances, which have been shown to lower blood pressure and cholesterol.

According to the "Scientific Research Report on the Dietary Guidelines for Chinese Residents (2021)" released by the Chinese Nutrition Society, the vegetables we eat now are mainly light-colored vegetables, and dark-colored vegetables account for about 30% of the total vegetables, which does not reach the recommended level of more than 50%. The per capita fruit intake is still low, and the urban population with a higher intake is only 55.7g/d. Compared with the requirements of a reasonable diet, there is a big gap.

Eating too much at each meal

Eating too much and too many kinds of food puts too much burden on the stomach and intestines. Many people now have stomach problems because of this. Moreover, eating too much can easily lead to excess nutrition and make you fat.

Overeating is not good for people with poor cardiovascular health. A study published in the journal Chinese Emergency Medicine in 2020, "Analysis of Epidemiological Characteristics of 5,516 Sudden Death Cases in China," found that overeating was the fifth leading cause of sudden death .

As the saying goes, "Eat until you are 70% full and diseases will keep you away." Generally speaking, it is enough to eat until you are 70% to 80% full.

Accustomed to eating hot food

Liu Hong, deputy chief physician of thoracic surgery at Nanjing Second Hospital in Jiangsu Province, said that the esophageal mucosa is relatively delicate. Like the oral cavity, it cannot withstand the torture of hot food. If the temperature of food or water entering the mouth exceeds 65°C, the esophageal mucosa will easily be burned .

If the esophagus is burned repeatedly over a long period of time, it will cause chronic trauma and inflammation of the esophageal mucosa, which may lead to the occurrence of esophageal cancer.

Like heavy flavor food

The "Scientific Research Report on the Dietary Guidelines for Chinese Residents (2021)" mentioned that a 2015 survey showed that the average daily salt intake for household cooking was 9.3g per person, showing a downward trend year by year. However, it is still above the recommended 6g.

Many people like to eat salty and spicy food to stimulate their taste buds! However, when your tongue is comfortable, your body may be uncomfortable!

Heavy-flavored foods usually have too much chili pepper, peppercorns, sugar, salt and other condiments. Eating such foods often will cause the stomach and intestines to be irritated by being too spicy, too salty and too oily, which can easily cause discomfort. Moreover, heavy-flavored foods are also good with rice. If you eat too much without realizing it, it may also cause consequences such as weight gain and abnormal blood lipids, greatly increasing the risk of cardiovascular and cerebrovascular diseases, fatty liver, diabetes and other diseases.

Eating too much greasy food

Eating too much oil will only harm yourself! Eating too much oil often will lead to excessive intake of saturated fat, which is high in calories, will increase cholesterol in the blood, accelerate the narrowing of blood vessels, and is definitely not good for human health!

A study involving more than 200 million Chinese people, conducted by a team from Shanghai Jiao Tong University affiliated Ruijin Hospital led by Academician Ning Guang of the Chinese Academy of Engineering and published in the Journal of Diabetes, found that a preference for fried and grilled foods can lead to high BMI, high blood pressure and a high incidence of diabetes, and is also associated with abnormal increases in fasting blood sugar and postprandial blood sugar .

Often eat leftovers

"There's only this much left, eat it quickly," is a phrase we often hear at home.

However, in the emergency department, many people suffer from gastrointestinal diseases due to eating leftovers, ranging from dizziness to vomiting and diarrhea. Don't treat leftovers as treasures. Not only are they not nutritious, they can also cause cancer. Leftovers left for too long will produce nitrites under the action of bacteria, and after consumption, they will produce strong carcinogens - nitrosamines.

Therefore, try to have less leftovers, do not fumigate leftovers repeatedly, and do not eat leftovers for a long time.

According to a 2019 report by Anzhou Life, Ms. Zhang from Anzhou District, Jushui Town, Mianyang City, Sichuan Province, was sent to the Intensive Care Unit (ICU) of Anzhou District People's Hospital for emergency treatment due to septic shock. The 68-year-old woman had severe diarrhea and was severely dehydrated, suffering from circulatory failure, high fever, confusion, and unstable vital signs when she was sent in. The reason was that she had eaten leftovers from the refrigerator.

The nurse who received the patient said that although the leftovers may look unchanged, the number of bacteria in them may exceed the tolerance of the human gastrointestinal tract. Especially in the elderly whose organ functions are declining, it is easy to cause intestinal infections, and in severe cases, lead to infectious shock and endanger life.

Eating too fast

Some people eat very fast and wolf down their food. Lei Min, chief physician of the Nutrition Department of the Third Hospital of Hebei Medical University, said that if you eat too fast, the food is not fully chewed and digested, which is also a torture to the stomach.

Food enters the gastrointestinal tract without being fully chewed, which puts a burden on the gastrointestinal tract. The long-term result is a decline in digestion and absorption function, symptoms of weight loss, gastrointestinal discomfort, and even gastritis.

Moreover, if you eat too fast, you will eat a lot without realizing it, which can easily lead to excessive calorie intake. Also, if you don’t have time to eat breakfast in the morning, eating while walking is a big blow to your stomach.