4hw.com.cn: when you eat, do you wolf down or chew slowly? Some studies have found that eating slowly has many benefits. The habit of devouring food is harmful but not beneficial. What are the advantages of eating slowly?
The benefits of eating slowly
1. It can slow down the rising speed of blood sugar
People's blood sugar rose 15 minutes after eating and peaked 30 minutes later. When the blood sugar reaches the peak value, the corresponding nerve center of the brain will feed back the signal of "satiety" to the stomach and intestines to reduce appetite and stop eating activities. If you eat too fast, your blood sugar will not rise, and your brain signals will not feed back before you have eaten too much food. Over time, it will easily lead to hyperglycemia, hyperlipidemia, obesity and other diseases, which will also aggravate the burden on your stomach and cause gastrointestinal diseases.
2. It is conducive to nutrition absorption
Experts suggest that fully chewing food can make nutrients better absorbed by the gut. It was found that when two people ate the same food, those who chewed carefully absorbed 13% more protein, 12% more fat and 43% more cellulose than those who chewed roughly. This is because chewing can refine the crude fiber, crushed protein and fat in food.
3. Keep facial skin active
Chewing slowly can promote facial muscle movement and make facial shape full and healthy. It has cosmetic effect. There is a kind of parotid hormone in saliva. Chewing can promote its secretion. Sufficient parotid hormone can make blood vessels and skin keep elasticity and vitality and make people look young. Regular chewing can also activate the cerebral cortex, which can prevent brain aging and dementia. Chewing is of great significance to oral health and health. It can exercise teeth, reduce bacterial reproduction and prevent many dental diseases.
4. Help digestion
As we all know, food enters the esophagus through the mouth. The process of chewing food in the mouth can combine with saliva to produce saliva amylase. And this kind of material is exactly the main 'source power' to promote digestion. If you eat too fast, it is easy to slow down the metabolism, the vitamins, minerals and amino acids in the food can not be fully absorbed, and a large number of nutrients are lost.
5. Reduce gastrointestinal injury
Wolfing down the way to eat, easy to lead to food accumulation in the body, gastrointestinal burden, slow down the speed of intestinal peristalsis. In the long run, it is easy to cause various intestinal diseases due to dyspepsia. If you eat it slowly, it can make the food be digested and absorbed better, instead of staying in the intestine and causing blockage.
6. Prevention of oral diseases
Chewing repeatedly during eating can make the mouth secrete enough saliva, and saliva contains a variety of digestive enzymes and immunoglobulins, which not only helps digestion and absorption, but also can kill bacteria and prevent oral diseases.
7. Weight control
Eating slowly can not only avoid overeating, but also achieve the magical effect of weight control. Don't be surprised! Because a person's food intake is reduced, it's not easy to store fat, and the weight is also reduced.
8. Prevent overeating
Fat people must chew carefully and swallow slowly when they eat. It's better to chew every meal 20 times before swallowing. Because, when people eat food, the brain has a certain reaction time for the food they swallow, so many people just don't feel full after eating, but they may feel bloated after a period of time. So, chew slowly and give the brain sufficient reaction time to prevent overeating.
9. Relieve tension
When eating, chew slowly and pay attention to it. It can make the taste buds fully enjoy each taste. The more you chew, the more delicious the food, the more full you are. Psychologically speaking, it can make people calm down after a busy day and face the noisy urban life with a peaceful mind, which makes people feel happy.
The disadvantage of eating too fast
1. The nutritional quality of food is too low
Let's think about it carefully. What kind of food is fast? What kind of food is slow? Of course, white and soft food is fast, and coarse and fibrous food is slow. If a meal can be finished in less than five minutes, needless to say, the diversity of food in this meal is not high. There are few vegetables, few fruits, and no coarse grains and beans. Basically, it's pure white rice and white flour food with meat as the main food, or even simply plain noodles, hamburgers, pies, frozen dumplings and so on. Dunton such a diet, the quality of nutrition can be high? Vitamin and mineral antioxidant score can be sufficient? Day after day to eat this, the body can be good?
2. It's easy to get fat
As we all know, it takes time for the brain feeding center to sense the information of satiety. Small molecules digested in the mouth and stomach are essential for appetite control. As a result, the amount of food eaten too fast is not controlled by the brain, but only by the mechanical receptors of the stomach. However, for this kind of white and soft food, when the stomach feels full, the diet has obviously exceeded the body's needs. On the other hand, studies have confirmed that the same amount of food, chewing less and eating faster, will be more likely to starve. Early hunger, not only hinders work efficiency, but also is easy to eat more next meal. Even between meals, they will actively seek high calorie snacks, snacks and drinks, especially impulsive to see high calorie food. So, it's not easy to get fat.
3. The risk of chronic diseases will increase in the future
The white and soft starch staple food is eaten so fast, the speed of blood sugar rise can be imagined, and the pressure of insulin can be imagined. For the prevention of diabetes is of course a very bad thing; white starch food with meat, so that the control of blood lipids will become more difficult. If you don't exercise enough, you will be very prone to fatty liver, hyperlipidemia and diabetes after 35 years old.
4. Increased risk of cancer
The chewing of the mouth is not meaningless. The full stirring of saliva can inactivate many toxic and harmful substances. If you give up this step, it will increase the risk of carcinogenic effects. Moreover, the white and soft diet itself can not provide the dietary fiber to promote carcinogen discharge, nor the antioxidant ingredients necessary to prevent cancer. Often in the past, the risk of cancer will certainly increase compared with other people.