As early as two to three thousand years ago, the "Huangdi Neijing" advocated: "Eat in moderation" and "Eating more than you need will damage the intestines and stomach." Tao Hongjing, a medical scientist in the Liang Dynasty, pointed out in "Health Preservation and Prolongation Record" : "The less you eat, the more relaxed your mind will be, and the longer your life will be; the more you eat, the more congested your heart will be, and the longer your life will be." It can be seen that the ancients have long discovered that eating in moderation can resist aging and prolong life. It causes premature aging and is harmful to the human body.

Domestic and foreign pathological research shows that regular overeating will not only overload the digestive system for a long time, leading to premature aging of internal organs and decreased immune function, but excess calories will also cause fat deposition in the body. Cause "disease of wealth" and "disease of civilization".

Japanese scientists have discovered that long-term satiety can lead to premature brain aging. Because after a full meal, the circulating blood volume of the gastrointestinal tract increases, resulting in a relative lack of blood supply to the brain, affecting the normal physiological metabolism of brain cells, and even causing angina pectoris in patients with coronary heart disease, inducing cholelithiasis, cholecystitis, diabetes, etc.

So, if you want to have a healthy body, you must develop good eating habits - eat until you are seven times full, and delay the aging process of the brain by adjusting food intake.

◆Hungry is rewarded with good things

Evil is rewarded with evil? No, hunger is rewarded! In November 2007, Australian scientists published research showing that eating 20% ??less can increase your lifespan by 20%! Because if you eat less, you can:

1. Avoid overburdening your gastrointestinal tract. The human body consumes too much protein and fat, which overburdens the digestive system. If the stomach is always in a full state, the capacity of the stomach will be too large, and the digestion and absorption function will decrease, easily causing indigestion. In this way, undigested food remains in the intestines for a long time and will produce many toxins and carcinogens. These toxins and carcinogens not only tend to cause intestinal diseases, but are also absorbed by the intestines, pass through the heart-brain barrier, damage the central nervous system, and cause aging.

2. Avoid brain metabolic disorders caused by overeating. Scientific research has proven that after a full meal, a growth factor called "fibroblasts" in the brain will increase tens of thousands of times compared to when not full, and this growth factor will increase the size of fat cells and capillary endothelial cells, causing the brain to Arteriosclerosis, insufficient blood oxygen supply to the cerebral cortex, brain tissue atrophy and brain function degradation, eventually leading to dementia and shortening human life.

3. Avoid overeating to damage cells and cause premature aging. 2% of the oxygen absorbed when people breathe is catalyzed by oxidase to form reactive oxygen species (free radicals). Reactive oxygen species are extremely harmful substances to the human body. They can cause cell damage, arteriosclerosis, disease, aging, and even death. The more energy the human body consumes, the more reactive oxygen species are produced, and the faster people age. Eating less can reduce the production of reactive oxygen species and protect cells from harm, thus delaying aging.

4. Avoid obesity caused by long-term satiety. If a large amount of fat and protein consumed cannot be used effectively, it will be stored in large quantities, causing overnutrition and causing obesity, diabetes, hyperlipidemia, arteriosclerosis, coronary heart disease, intestinal tumors and other diseases.

5. Avoid acidic body constitution. Modern people generally like to eat acidic foods such as meat and refined grains. Excessive intake will cause the acidification of the human body's internal environment and form an acidic constitution, which provides a breeding ground for the occurrence of various diseases.

6. Keep a clear mind. Some dieters find that their minds become more active and creative when they eat only moderate amounts of food. This is because after a heavy meal, the burden on the gastrointestinal tract increases. For a certain period of time after the meal, blood is concentrated in the intestines and stomach to help digestion and metabolism. The oxygen and blood supply to the brain is insufficient, and people are in a drowsy and confused state. If you always eat too much, your brain will always be in a state of ischemia and hypoxia, and you will naturally feel "stupid"! Reduce food intake and this state will no longer exist.

7. Financial management experts did not tell you that in the face of the rapidly rising CPI, eating less is also a great way to "cut off the flow".

　◆The Hungry Man’s Law

11 Tips to Fight Appetite

For most people, it is very difficult to get rid of the temptation of delicious food! Fortunately, relevant experts have done a lot of research and experiments. After in-depth study and strict use, I believe you will definitely see the results!

1. Under the premise of the same volume, it is better to use slender and tall containers to hold food.

2. Using transparent containers to hold food will help prevent overeating.

3. Placing food in the kitchen, refrigerator, pantry and other places far away from daily living and work places will help control appetite.

4. When purchasing food, try to avoid buying too much at one time to avoid the "stacking" effect. Because when people see more food, they want to eat it as quickly as possible.

5. Intentionally create a monotonous and orderly visual effect. When people eat, monotonous food colors can limit appetite. It is better to place different foods in categories and in an orderly manner than to mix them.

6. When dining in a restaurant, do not be attracted by the exquisitely conceived dish names on the menu and raise your inner expectations.

7. Eat slowly. The time it takes for a person's brain to respond to food satisfaction varies with body type. It takes about 12 minutes for a thin person and about 20 minutes for a fat person. "Eating slowly" ensures that your brain has enough time to feel satisfied with the food, thereby avoiding overeating.

8. The first few bites are the most important.

Dr. Linda Bacon, an American nutrition professor, believes that the greatest enjoyment of food comes from the first few bites. After a few bites, the palate begins to lose sensitivity to the "yummy" chemicals in food. Focusing on enjoying the first few bites of food can help prevent overeating.

9. Change to a smaller plate.

10． Eat "filling" foods.

11. Eat some candy. Sugar is often seen as the enemy of dieters, but sugar is actually a natural appetite suppressant as well. One group of people who ate some glucose before a meal ended up eating less during the meal than those who didn't. After two weeks, they lost weight.

◆Turn eating into a ritual

A diet method that takes into account psychological stress reduction is currently popular in Europe and the United States, that is, "eatingmindfully" (eatingmindfully). This diet pays attention to whether you are hungry, lonely, miserable, and helpless, and prescribes it. In fact, why you eat and how you eat are more important than what you eat. Use this little "magic" before meals and taste it with your "heart", and you will have an unprecedented fresh feeling:

1. Pick up a piece of bread in your hand, look at it carefully, and think about how you will use it words to describe it;

2. Hold the bread close and try to "see through" it, what do you see;

3. Close your eyes and take half a minute to smell it carefully , imagine a large wheat field swaying in the wind;

4. Tear off a small piece of bread, gently put it to your mouth, and try to feel its touch;

5. Put a small piece of bread Put a piece of bread into your mouth and feel its rich taste;

6. Savor each bite of bread slowly and imagine that the food can bring you energy and nutrition until you finish the whole piece of bread;

7. With gratitude in my heart, I would like to express my gratitude to all those who made this piece of bread: farmers, chefs, drivers, and salespeople.

◆How much is appropriate to eat?

There are also scientific standards for how much to eat every day, and of course, it must be combined with the specific situation. Taking a young and middle-aged man of about 1.70 meters as an example, with a normal weight and not very heavy physical labor, his daily energy needs are about 2,000 calories, of which food should account for about 50%, ranging from 250 grams to 400 grams. About 300g to 500g of vegetables and 200g to 400g of fruits, fish, poultry, meat and eggs should be 125g to 225g, plus milk and appropriate amount of soy products. Snacks, desserts, alcohol, etc. should be limited to a moderate amount. If the physical labor is a little heavy, then these things can be increased appropriately.

Based on how you feel, you will be full of energy after each meal and feel a little hungry before the next meal.

If you eat every meal until you feel full before putting down your chopsticks, this is actually exceeding the standard. If you are full for a long time, the body's appetite control mechanism will gradually fail, and the feeling of fullness will become dull. This will fall into a vicious cycle of eating more and getting fatter, and getting fatter and eating more.

　◆The secret of hunger

There is a hunger center and a satiety center in the human brain. Together with the cerebral cortex, they effectively control people’s food intake through gastrointestinal reactions. . When the stomach is empty, the cerebral cortex receives a hunger signal, and the nerve center sends an eating instruction to the hunger center and an inhibitory instruction to the satiety center, so that we start eating. When the gastrointestinal tract feels distended, it sends back the satiety signal through a reflex, and eating stops.

Gluttony and overeating are not always due to hunger, but a long-term habit. When people gather for dinner or think about other things while eating, they often spend a long time and focus on chatting or other things. The satiety response is relatively slow and it is easy to overeat. When you eat, you wolf down your food and eat faster than the satiety signal is transmitted, which can lead to over-eating.

1. Hunger = appetite?

Wrong! The body's feeling of hunger is caused by stimulation in the body. The stomach will contract when there is nothing in it. If food is not replenished, symptoms such as mild dizziness, trembling and low blood sugar will occur. Completely opposite to the formation of hunger, appetite is caused by external stimuli, such as the bright appearance and fragrant taste of food.

Appetite and hunger are often confused because the same phenomenon occurs when they occur - saliva begins to increase and the stomach begins to contract. The difference is that if ignored, the feeling of appetite will disappear quickly. People who diet frequently have a harder time distinguishing whether they are really hungry or just greedy. Once they surrender to their appetite, they can't help but crave high-calorie foods. Overweight people either starve themselves or overeat. As a result, they are more likely to fall into the trap of hunger → gluttony. If you eat small, frequent meals, you won't have these overwhelming cravings.

2. Born to be gluttonous?

Not entirely true. Researchers have discovered that a protein called leptin plays an important role in determining appetite. If a physiologically normal person has a large appetite, it is likely caused by the family's feeding habits in childhood. Babies who are bottle-fed are often fed too much milk and develop a habit of eating more than they need, a habit that stays with them throughout their lives.

The season of birth may also affect appetite. People born in cold weather usually have better appetite than those born in warm seasons.

3. Do you have more appetite after exercise?

Wrong. Many people think exercise makes them hungrier.

In fact, after exercise, the body releases a chemical that suppresses hunger. In the long term, exercise can help stabilize your appetite. People who exercise regularly are better able to control their appetite. Studies have found that people who exercise regularly eat more healthy foods that are high in carbohydrates and low in calories.

4. Big eyes and small belly?

Yes! Brian Wosink, a professor of nutrition at the University of Illinois, divided 54 volunteers into two groups. The first group drank soup from ordinary bowls, while the bowls of the other group were secretly rigged - the bottom was connected to a large soup pot. . As a result, without knowing it, the second group drank an average of 73% more soup than the first group and consumed an average of 113 more calories. However, the two groups felt that they were full to the same extent. Professor Wosink commented: "This shows that people use their own vision instead of the actual feeling in the stomach to judge how many calories they should consume. This is very dangerous for diet control."

◆Every meal is 70% full, healthy and slows down aging

It is a conclusion that mice eat less and live longer. So, does this phenomenon also exist in humans and other large mammals?

This is an interesting experiment. Divide 48 two-week-old dogs into two groups. One group consumes 1745.6 kcal of calories per day, while the other group eats 25% less and is then kept in a dog pen. The experiment lasted for 14 years and ended with the death of the last dog.

The results showed that the dogs who ate 25% less every day were no different from the other group of dogs who were full in terms of happiness and activity. It was just that the dogs who ate less weighed 20% less. .

For the first 5 years, there was no difference between the two groups of dogs. After 5 years, the well-fed dogs began to develop obesity, osteoporosis, and diabetes. By the 7th year, some dogs began to age rapidly and died one after another. However, dogs who do not eat enough are still very healthy, and aging appears several years later.

Finally, dogs who eat 25% less have a 50% longer life span, and the average life span is 1.5 times that of a well-fed dog. Moreover, the quality of life of these dogs in their later years is much better than that of well-fed dogs.

Experts from the University of South Florida in the United States have also conducted similar research on rhesus monkeys.

The study, which has been conducted for nearly 20 years, found that monkeys fed 30% fewer calories per day had their life span extended from an average of 23 years to 30 years. Moreover, these monkeys were more energetic and suffered from diabetes, The chances of obesity and high blood pressure are also much lower.

This long-term study, conducted on approximately 300 monkeys, reaffirms the hypothesis that caloric restriction can extend lifespan.

In fact, because monkeys are the closest to humans, this hypothesis is likely to be equally effective in humans. People don’t need to go on an excessive diet. As long as they can insist on eating 7 cents full at every meal every day, they can live healthy and live a long life.