Northerners are generally fatter than southerners. Can we blame the geographical differences?

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Many northerners around me don't have

Southerners are "slender"

In fact, there is a reason why northerners are "fat", which has a lot to do with the dietary differences between the north and the south. Ning Guang, an academician of the Chinese Academy of Engineering and president of Ruijin Hospital affiliated to Shanghai Jiaotong University School of Medicine, pointed out:

In terms of geographical space, the Qinling-Huaihe line divides China into two parts: the south and the north. In fact, this line also divides the prevalence of obesity and metabolic diseases in China into two parts: there are more obese people in the north than in the south.

Today we will study:

Why are northerners generally fatter than southerners?

What are the “diet secrets” of Southerners?

How do northerners learn “Jiangnan cuisine”?

Obesity and thinness are related to diet

There are reasons why northerners are fat, and it is mainly related to diet . Academician Ning Guang pointed out that the research team of Ruijin Hospital selected three kinds of eating habits for research.

One is the Mediterranean diet, which is a healthy diet recommended worldwide. The three most important characteristics of this diet are the use of extra virgin olive oil, the recommendation of more dried fruits and seafood, etc.

The other two are more typical diets in Shanghai. One is the traditional Shanghai diet with thick oils and red sauces, and the other is the Jiangnan diet which is a combination of Shanghai diet, Zhejiang diet, and other food from the middle and lower reaches of the Yangtze River. The characteristics of this diet include: mainly using rapeseed oil and peanut oil, and having more soy products, seafood, white meat, and fish products.

Academician Ning Guang proposed that according to epidemiological evidence, the dietary structure formed over a long period of time by residents in the middle and lower reaches of the Yangtze River is conducive to the prevention and control of cardiovascular and metabolic diseases . Analogous to the Western "Mediterranean diet" (a healthy diet recognized worldwide), this diet is called the " Jiangnan diet ."

Because the Jiangnan diet is similar to the Mediterranean diet in terms of nutritional system, but the Jiangnan diet is better than the Mediterranean diet in terms of lowering blood pressure and blood sugar. More importantly, this eating habit suits the Chinese taste.

Jiangnan Food

Jiangnan cuisine is more suitable for Chinese people! Academician Ning Guang summarized the six characteristics of Jiangnan cuisine:

• Advocate the increase of coarse grains and the reduction of refined rice and flour ;

• Vegetable oil is recommended for low-temperature cooking ;

• Increase white meat, reduce red meat, and recommend soy products ;

• The more vegetables the better, and ensure the right amount of fruit ;

• Recommend moderate amounts of nuts and milk ;

• Steaming, boiling and shabu-shabu cooking methods are highly recommended .

Jiang Fang, former director of the Nutrition Department of Subei People's Hospital of Jiangsu Province, pointed out that these dietary concepts are worth learning for every Chinese.

Diet should be divided into two aspects: food type and cooking method. Food type is important, but big data analysis shows that cooking method cannot be ignored. Saltwater shrimp, steamed fish and white-cut chicken in the Jiangsu, Zhejiang and Shanghai areas are not only indispensable at banquets, but also daily dishes for ordinary people.

These cooking methods are simple and healthy. They not only keep the original flavor of the food, but also control the amount of oil, salt and sugar, and perfectly combine taste and nutrition . Soup is also a favorite of Jiangnan people, such as corn and pork ribs soup, tofu and fish soup. In short, one meat must be paired with one or two vegetables. This way of eating vegetables and whole grains is easy to like.

Learn about Jiangnan cuisine

To learn Jiangnan cuisine, remember these 6 points!

1. Eat more whole grains

Jiang Xiaomin, chief nutritionist of the Clinical Nutrition Department of Renji Hospital affiliated to Shanghai Jiao Tong University School of Medicine, pointed out that eating coarse grains in moderation can prevent diseases, because cellulose can inhibit the absorption of cholesterol, reduce hyperlipidemia, promote intestinal peristalsis, and prevent constipation. The large amount of B vitamins contained in coarse grains, especially vitamin B1, can prevent beriberi.

It is usually recommended that: coarse grains: fine grains = 1 part: 3~4 parts . For example, when making two kinds of rice, millet can account for about 1/4 of the total amount, corn steamed bread or cornmeal can account for about 1/4, etc.

2. Eat less oil

Wang Jie from the Affiliated Hospital of Xuzhou Medical University said that both vegetable oil and animal oil are fat, and fat is a high-calorie food. If the intake is not controlled, it will easily exceed the total calorie requirement per day, causing weight gain, abnormal blood lipids and affecting blood sugar control.

Therefore, even if it is vegetable oil, eating too much will cause excessive calorie intake and still cause obesity, so you should not eat too much.

The "Dietary Guidelines for Chinese Residents" recommends that healthy adults should not consume more than 25 grams of cooking oil per day .

3. Replace some red meat with white meat

Luo Bin and Wu Ping from the Nutrition Department of Tongji Hospital affiliated to Tongji University pointed out that the traditional meat-eating habit of Chinese residents is still mainly based on eating red meat. Therefore, it is recommended to eat red meat no more than three times a week and try to replace it with white meat such as fish, chicken, and duck .

It is difficult for people in inland areas to eat fresh sea fish regularly, so it is recommended that you use river fish and river shrimp instead, and ensure that you consume them at least twice a week.

4. One pound of vegetables and half a pound of fruit every day

The Dietary Guidelines for Chinese Residents (2016) recommends that vegetables be included in every meal, with a daily intake of 300-500 grams of vegetables, of which dark vegetables should account for 1/2; it is recommended to consume 200-350 grams of fresh fruit every day .

Dark vegetables include dark green, red, orange, and purple vegetables.

Dark green vegetables: spinach, rapeseed, winter melon, celery leaves, water spinach, lettuce leaves, mustard greens, broccoli, shallots, chrysanthemums, leeks, radish tops, etc.

Red and orange vegetables: tomatoes, carrots, pumpkins, red peppers, etc.

Purple vegetables: red amaranth, purple cabbage, etc.

5. A handful of nuts and a bag of milk every day

Milk is an important food in daily diet and should be consumed every day. The "Dietary Guidelines for Chinese Residents (2016 Edition)" recommends that the recommended daily intake of milk and dairy products is 300 grams . Taking ordinary 200 ml bagged milk as an example, drink 1 to 2 bags a day.

Nuts are rich in nutrition, high in fat, rich in protein, and contain a variety of vitamins and minerals, which have a good health-care effect on the human body. However, the amount should be controlled and not eaten too much.

6. Cook more by steaming and less by frying

Cooking methods such as steaming, mixing cold food and boiling water can provide rich fiber, vitamins, minerals and other active substances to the greatest extent, reduce the production of carcinogens, and are of great significance to health and longevity.