As the saying goes, illness comes from the mouth. China disease burden report shows that click to download the full text: Dietary risk factors, including high-salt diet and insufficient intake of vegetables and fruits, are the most important risk factors affecting the health of Chinese people. Not paying attention to the quality of food is harmful to health, but even the same food, not paying attention to the details of "eating", will eat different health. 1 healthy eating can keep you healthy. People often wonder why they get cardiovascular disease or diabetes. Recently, the research of Chinese CDC scholars opened a corner: in the past 30 years, half of cardiovascular diseases and diabetes deaths in China were related to eating. It can be seen how important it is to eat healthily. Take vegetables and fruits as an example. A train of studies shows that it can reduce the risk of cardiovascular disease and premature death. Studies have found that a healthy diet can also defeat the obesity gene, so that people who are prone to obesity do not "blow". So what is a healthy diet? Emphasize vegetables, fruits, beans, nuts, whole grains and fish (twice a week, do not fry); Eat less high-cholesterol food, avoid salty food, eat less processed meat such as ham and sausage, eat less refined rice flour, drink less sugary drinks and refuse trans fats. 2 Dinner is too late: hypertension and cancer "come to the door" Many experiments show that the body's biological clock is closely related to metabolism and nutrition. Based on this, some scholars put forward the concepts of "limited time diet" and "time nutrition". "Time-limited diet" means shortening the time between the first meal and the last meal every day, such as breakfast and dinner; Time nutrition emphasizes the relationship between human biological clock and nutrition. A study published in the Journal of Nutrition Science shows that the time of breakfast and dinner is shortened, that is, after breakfast is delayed for 90 minutes and dinner is advanced for 90 minutes, the calorie intake is lower than that of those who maintain their daily diet, and the body fat is also significantly reduced. Which means you can lose weight. Need to be reminded that breakfast should be postponed, and it should not be too late. Some studies show that it should not be later than 9: 30. Because eating breakfast before 9: 30 can reduce weight and improve blood sugar level and insulin secretion by regulating the genes of biological clock. There are also many studies to prove the benefits of early dinner. For example, a study conducted by a Hong Kong scholar shows that eating after 10 in the evening may increase the risk of breast cancer among women, especially those who are slim, take supper as the staple food and eat supper for a long time. A recent study of 24,490 elderly people by Japanese scholars found that eating dinner before going to bed would increase the risk of hypertension by 27%. 3 The risk of premature death is high if you don't eat breakfast. You should not only eat, but also eat like the emperor. A study of 6550 adults followed 18.8 shows that people who never eat breakfast have a significant increase in all-cause death and cardiovascular death, especially stroke death. Eating breakfast is an important and simple way to promote cardiovascular health and prevent the incidence and mortality of cardiovascular diseases. "said the researcher. There are many studies on the disaster caused by skipping breakfast. For example, a study in Brazil shows that the risk of death is still high for people who have escaped after a heart attack if they have the bad habit of skipping breakfast and eating within 2 hours before going to bed at night. Studies have shown that if you have these two "bad eating habits", you will have 4-5 times the risk of death after myocardial infarction, another myocardial infarction or angina pectoris within 30 days after discharge. A follow-up study of more than 80,000 people in Japan 13 years shows that people who don't eat breakfast have a higher risk of cerebral hemorrhage than those who eat breakfast every day. And the more times you skip breakfast every week, the higher the risk of cerebral hemorrhage. Some studies also show that breakfast has a continuous effect on blood sugar throughout the day, especially after lunch and dinner. In short, it should be remembered that skipping breakfast can lead to many cardiovascular risk factors, such as obesity, hypertension, dyslipidemia, elevated blood sugar and metabolic syndrome. All these can be explained as why not eating breakfast will increase the risk of premature death. There is an order of eating: vegetables and protein are eaten first, and white flour rice is the best staple food, which is not dispensable. The latest analysis of ARIC research published in the Lancet sub-journal10.5 million people for 25 years shows that not eating staple food or eating too much is inappropriate, which will shorten people's life, and the risk of death is the lowest. It just means that the proportion of carbohydrate energy supply is between 50% and 55%; "Eating too much" means the proportion > 70%； "Too little" means the proportion <; 40%。 So, fruits and vegetables, rice steamed bread, chicken, duck and fish, what's the best thing to eat first? The research published in Diabetes, Obesity and Metabolism shows that it is better to eat vegetables first, then meat, and finally carbohydrates such as rice and steamed bread, so that the order of eating can reduce the peak blood sugar after meals, reduce blood sugar fluctuations, and prevent hypoglycemia. Researchers believe that simply adjusting the diet order can prevent diabetes, so why not? People with different cultural backgrounds and eating patterns can try it. What happens if someone doubts about eating the staple food first? Look at the yellow line below, that is, blood sugar rises high and fluctuates greatly. This will increase the risk of diabetes in the long run. Figure 1 curve of postprandial blood sugar change in different dietary order 5 Three bad habits of eating: eating fast, eating a meal while watching TV or mobile phone, some people will eat away, and some people will chew slowly. A Japanese scholar tracked 1083 people for five years and found that eating fast not only makes people easy to get fat, but also increases the risk of cardiovascular disease and diabetes. Studies have shown that 1 1.6% of people who eat fast have metabolic syndrome, 6.5% of people who eat slowly, and only 2.3% of people who chew slowly. Researchers believe that eating fast, blood sugar fluctuates greatly, thus increasing the risk of diabetes, and eating fast makes you feel less full, and it is easier to eat more, so obesity naturally comes. Watching TV, or eating while watching TV or mobile phone, isn't it good for your health to eat slowly? Not really. A study in the United States shows that people who never watch TV during meals have a 37% lower risk of obesity than those who often watch TV during meals. Another study published in Physiology and Behavior shows that when you watch your mobile phone while eating, you will consume 15% more calories and 10% more greasy food in your stomach. 6 Encourage eating at home: Cooking with your family, eating happily and healthily A study found that if primary and secondary school students eat with their families every week, they can reduce the risk of obesity, lower cholesterol and blood pressure, and be mentally and psychologically healthier. In addition, take-out is different from home cooking. An American study shows that people who cook all meals at home have a 26% lower risk of obesity than those who only cook some meals at home or eat all take-out. 7 accurate diet: it may change the principle of nutrition. People can't compare with others. For example, some people are not fat when they eat, and some people have normal blood sugar when they eat sweets. Different people's reactions to the same food are like the difference between heaven and earth. In the future, we may analyze and study according to the big data of individual dietary response to give everyone a "precise diet" to keep health company. Source: [1] Zeng Xin, Qi Jinlei, Yin Peng, et al. 1990~20 16 Report on Disease Burden in China and Provincial Administrative Regions. China Circulation Journal, 20 18, 33: 1 147- 1 158. [2]Lancet Diabetes Endocrinol, 20 19, DOI: 10. 10 16/S22 13-8587( 19)30 152-4. [3]J Am Coll Cardiol, 20 19, DOI: 10. 10 16/j.jacc.20 19.02.033. [4]BMJ, 20 18, 360: j5644. [5]Late dinner and no breakfast is a killer bination. ESC. April 18, 20 19. [6]Stroke, 20 16, 47: 477-48 1. [7]Breast Cancer Res, 20 17, 19: 3 1. [8]Medicine (Baltimore), 20 19, 98( 15):e 1507 1. [9]Food order affects glucose, insulin excursions in prediabetes. Healio. August 23, 20 18. [10] Lancet Public Health, 2018,3 (9): E419-E428. Reprint: Please mark "China Circulation Magazine". Welcome to purchase the guide supplement and supplement of China Circulation Magazine. The guide special issue of China Circulation Journal invited senior experts from various related fields in China to interpret nearly 30 important guides in the past year in detail, hoping to bring new knowledge, new ideas and new thinking to cardiovascular doctors. Press the picture for a long time, display the identification QR code, or scan the QR code with your mobile phone to enter the purchase process: "Fuwai said the heart" was selected in the recommended list of brand activities of the National Health and Wellness Commission, and the live webcast was adopted to provide scientific, standardized and reliable knowledge of cardiovascular disease self-management to the majority of cardiovascular patients. Recommended by the National Cardiovascular Center and selected by the Propaganda Department of the Health and Health Commission, the series of "Fuwai Talking about the Heart" was selected into the recommended list of brand activities of the National Health and Health Commission. A micro-video every day helps your cardiovascular health. 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