70% of diabetes is eaten in one mouthful! These five ways of eating are the most harmful!
About 70% of type 2 diabetes worldwide is caused by poor diet, mainly due to insufficient intake of whole grains and excessive intake of refined grains and processed meat, while about 75% of type 2 diabetes in China is attributed to poor diet. poor quality of carbohydrates (excessive intake of refined rice and wheat, insufficient intake of whole grains) is the main factor of type 2 diabetes caused by poor diet. High calorie diet (sugar, oil, wine, meat), poor sleep quality (short time, insufficient depth, serious light pollution), fast rhythm (life comparison, work tension), less exercise (study pressure, agricultural mechanization, factory automation, home electrification), short outdoor lighting time (office work, gym, four seasons air conditioning), high calories, more meals, long time, drinking more, eating night food The first reason for high calorie is beverage instead of drinking water, and the second is the increase of edible fat several times.
Kangkang
It feels like more and more people are suffering from diabetes now! Is this because diabetes is getting easier and easier?
Healthy and healthy
In fact, there is something wrong with our way of life! A large part of the reason is that "I didn't eat right" ~
Kangkang
What do you mean, "you didn't eat right"? How can we "eat right"?
Healthy and healthy
Let's have a look!
01
70% of diabetes is eaten.
A study published on April 17th in the journal Nature (Nature) found that about 70% of type 2 diabetes worldwide is caused by a poor diet, mainly due to insufficient intake of whole grains and excessive intake of refined grains and processed meat. In China, about 75% of type 2 diabetes is attributed to poor diet.
The results show that poor carbohydrate quality (excessive consumption of refined rice and wheat and insufficient intake of whole grains) is a major factor in type 2 diabetes caused by poor diets worldwide.
02
We have five obvious changes in "eating"
Diabetes has gone from less to more over the past few decades. What is the culprit? In fact, lifestyle, especially changes in eating habits, is the main reason why chronic diseases are becoming more and more common.
With the improvement of living standards, the following changes have taken place in our lifestyle: high-calorie diet (sugar, oil, wine, meat), poor sleep quality (short time, insufficient depth, serious light pollution), fast-paced (life comparison, work stress), less exercise (study pressure, agricultural mechanization, factory automation, home electrification), short outdoor lighting time (office work, gym, four seasons air conditioning).
As far as diet is concerned, there are five obvious changes: high calories, more meals, long time, drinking more, and eating night food.
01
High calorie
The first is to drink instead of drinking water. Sugary drinks flood the market, and young people are used to drinking cola and beer as water, which is extremely harmful.
The second is the increase of edible fat several times. In the past, we were rationed for cooking oil, but now we liberalize our consumption, and the amount of oil we eat every day through stir-frying, fried food, hot pot dipping and so on may be equivalent to the amount of oil used in the week 40 years ago, or even more.
These high-calorie foods cause a significant increase in total calorie intake, when the human body can not consume so many calories, the body calories will accumulate, obesity, hyperlipidemia, fatty liver are inevitable.
02
Add a lot of food
In addition to the three meals, we eat more and more snacks and supplementary foods. Dried fruits, fruits, snacks, ice cream and fast food are characterized by a lot of oil, sugar, salt and additives. For example, one jin of oil can be extracted from every 2 to 3 jin of melon seeds. Eating too many of these snacks can easily make us eat too much oil, which is very bad for our health.
03
Long time
Dinner party has become one of the main forms of social activities. We are used to big meals, small snacks, nothing to eat, dinner to solve problems. Each meal for 2 to 3 hours is a frequent thing, resulting in the digestive tract needs to process food for too long, increasing the burden of the stomach, liver and gallbladder, pancreas, these internal organs have no time to rest, in the long run, overwhelmed and exhausted.
04
Drink a lot of alcohol
According to the traditional concept, there is no joy without wine, and there is no table without wine. But it should be noted that the calorie per gram of alcohol is about two grams of rice, if you want to eat a lot of oil and meat. The food eaten in a banquet can not be consumed in a day, which can easily lead to weight gain.
05
Eat night food
Night shift, work late, like the midnight snack atmosphere and other reasons, easy to make people eat late dinner, eat too much at night, significantly increase the incidence of obesity, diabetes and other diseases.
These changes are the main reasons for the high incidence of metabolic diseases. If these factors can be well controlled, the risk of obesity, hyperlipidemia, fatty liver, diabetes, hyperuricemia and hypertension can be reduced.
03
There are six changes in diet.
Eat thicker.
Staple foods should be matched thick and fine, with whole grains and mixed beans accounting for 1/3. For example, brown rice, barley, barley, whole wheat, rye, oats, buckwheat, quinoa, naked oats, sorghum, highland barley.
Eat well.
Eat more vegetables and fruits in a variety of varieties and colors. Daily vegetable intake is 300-500 grams, dark vegetables account for more than 1 gram, and green leafy vegetables account for more than 70 grams. People with diabetes should eat fruit and choose low-GI fruit to eat moderately between meals or before and after exercise.
Eat slowly.
Eat regularly and rationally, chew slowly, and your blood sugar will be more stable.
Change the order a little bit.
The eating order of vegetable-meat-staple food is beneficial to the control of blood sugar.
Eat lighter.
Control the amount of oil, salt and sugar. The daily use of cooking oil should be controlled within 25 grams, and the amount of salt should not exceed 5 grams per day. Drink less sugary drinks.
The meat is white.
Eat milk and soybeans every day, often eat fish, poultry and other "white meat", the right amount of eggs and livestock meat, these are good sources of protein; reduce fat intake, eat less smoked, roasted, pickled and other processed meat products.
Source: national healthy lifestyle Action