As the saying goes, disease enters by the mouth. China's Burden of Disease report shows click to download full text: Dietary risk factors including high salt diet, insufficient intake of vegetables and fruits are the most important risk factors affecting the health of China's population. Do not pay attention to the quality of food, certainly harmful to health, but even the same food, do not pay attention to the "eat" details of the problem, but also eat out of the same health. 1 Healthy diet can be healthy people often wonder why they get cardiovascular disease or diabetes? Recent research by scholars at the Chinese Center for Disease Control and Prevention (CDC) has opened a corner: over the past 30 years, half of China's cardiovascular disease and diabetes deaths are related to eating. This shows how important it is to eat healthy. Take vegetables and fruits, which a trainload of studies have shown to reduce the risk of cardiovascular disease and early death. Some studies have found that a healthy diet can also defeat obesity genes, so that people who are prone to fat body shape does not "blow" up. So what constitutes a healthy diet? Emphasize vegetables, fruits, beans, nuts, whole grains and fish (twice a week, do not fry); eat less high cholesterol food, do not eat salty, less ham and sausage and other processed meats, less *** rice refined noodles, less sugary drinks, reject trans fat. 2 dinner too late: high blood pressure, cancer "to find the door" Many tests show that the human biological clock is closely related to metabolism, nutrition and so on. Based on this, some scholars have proposed the concepts of "time-restricted diet" and "time nutrition". "Time-limited diet" means shortening the time between the first and the last meal of the day, such as breakfast and dinner; "time-based nutrition" emphasizes the relationship between the body's biological clock and nutrition. A study published in the Journal of Nutritional Sciences shows that people who eat shorter breakfasts and dinners, i.e., delaying breakfast by 90 minutes and advancing dinner by 90 minutes, have a lower calorie intake and significantly less body fat than those who maintain a daily diet. That means you can lose weight. It should be reminded that breakfast is delayed, and not too late, a study showed not later than 9:30am. This is because eating breakfast before 9:30 can lead to weight loss, improved blood sugar levels and insulin secretion by regulating the genes of the biological clock. There are also many studies to back up the benefits of an earlier dinner. For example, a study conducted by Hong Kong scholars showed that eating after 10 p.m. may increase the risk of breast cancer in ladies, especially those who are slim, whose late-night snacks are still mostly staple foods, and those who have been eating late-night snacks for a long time. And a recent study by Japanese scholars of 24,490 elderly people found that eating dinner before going to bed will increase the risk of hypertension by 27%. 3 High risk of early death if you don't eat breakfast, not only to eat, but to eat like an emperor A study of 6,550 adults followed for 18.8 years showed a significant increase in all-cause and cardiovascular deaths, especially stroke deaths, among those who never ate breakfast. "Eating breakfast is an important and easy way to promote cardiovascular health and prevent cardiovascular morbidity and mortality." The researchers said. There are many studies where skipping breakfast has caused big trouble, such as a Brazilian study that showed that for people who escaped after a heart attack, the risk of death was still high if they had the bad habit of skipping breakfast and eating within two hours of going to bed at night. The study showed that with these two "bad habits of eating", there is a 4 to 5 times higher risk of death after a heart attack, another heart attack or an angina attack within 30 days of discharge from the hospital after a heart attack. Studies from Japan that followed more than 80,000 people for 13 years, on the other hand, showed that those who skipped breakfast had a 36% higher risk of brain hemorrhage compared to those who ate breakfast every day. And the more often breakfast was skipped each week, the higher the risk of brain hemorrhage. Some studies have also shown that breakfast has a continuous effect on blood glucose throughout the day, especially postprandial glucose at lunch and dinner. In conclusion, it is important to remember that skipping breakfast can lead to numerous cardiovascular risk factors such as obesity, hypertension, dyslipidemia, elevated blood glucose and metabolic syndrome. These may explain why skipping breakfast increases the risk of early death. 4 Eat in order: eat vegetables, protein first, staple food padding is best White rice, not optional. The latest analysis of the ARIC study, published in a Lancet subissue, which enrolled 15,000 people and tracked them for 25 years, shows that not eating staples, or eating too much are inappropriate and will reduce life expectancy, while not more or less "just right" has the lowest risk of death. Just right refers to the proportion of carbohydrate energy supply between 50% and 55%; " "eating too much" refers to the proportion >70%; "too little" refers to the proportion <40%. So, fruits and vegetables, rice buns, chicken, duck, fish and meat, a meal up, what is the best to eat first? Published in the "diabetes, obesity and metabolism" study shows that the first vegetables, then eat meat meat, and finally eat rice buns such carbohydrates, is better, so that the order of eating can reduce the peak of postprandial blood glucose, reduce blood glucose fluctuations, but also prevent hypoglycemic reaction. Researchers believe that a simple adjustment in the order of eating can prevent diabetes, why not? People from different cultures and eating patterns can try it. If anyone is wondering what happens when you eat your staples first? Look at the yellow line below, i.e. blood sugar rises high and fluctuates. This increases the risk of diabetes in the long run. Figure 1 Curve of postprandial blood glucose changes in different dietary sequences 5 The three worst eating habits: eating fast, watching TV or eating while on the cell phone At a meal, some people will eat in a whirlwind, while others chew slowly. A Japanese scholar of 1083 people tracking five years found that eating fast not only makes people easy to get fat, but also increase the risk of cardiovascular disease, diabetes. The study showed that 11.6% of people who eat fast got metabolic syndrome, not fast and not slow 6.5%, while only 2.3% of people who chew slowly. Researchers believe that eating fast, blood sugar fluctuations, thus increasing the risk of getting diabetes, and eating fast satiety worse, easy to eat more, obesity naturally come. Watching TV, or watching TV or cell phone while eating, not eating slow, good for the body? Non-also. A U.S. study showed that, compared with people who often watch TV during meals, people who never watch TV during meals have a 37% lower risk of obesity. Another study published in the "Physiology and Behavior" shows that eating while watching the phone, will consume 15% more calories, while into the belly of the greasy food will also be 10% more. 6 Encourage eating at home: cooking and eating with family is enjoyable and healthy 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 mental psychology will also be healthier. In addition, takeout and home made is not the same, a U.S. study showed that, compared with only part of the meal at home or all eat takeout people, in the home to do all the meals at home to reduce the risk of obesity by 26%. 7 Precision diet: or will change the principle of nutrition People can not compare, for example, some people how to eat are not fat, some people how to eat sweets are normal blood sugar. Different people react to the same food like the difference between heaven and earth. In the future, or will be based on individual dietary response to big data to analyze the research to each person to a "precision diet", so that the health of the company. Source: [1] Zeng Xinying, Qi Jinlei, Yin Peng, et al. Report on the Burden of Disease in China and Provincial Administrative Regions, 1990~2016. Chinese Journal of Circulation, 2018, 33:1147-1158. [2]Lancet Diabetes Endocrinol, 2019, DOI: 10.1016/S2213-8587(19)30152-4. [3]J Am Coll Cardiol, 2019, DOI: 10.1016/j. jacc.2019.02.033. [4]BMJ, 2018, 360: j5644. [5]Late dinner and no breakfast is a killer bination. esc. April 18, 2019. [6]Stroke, 2016, 47: 477-481. [7] Breast Cancer Res, 2017, 19: 31. [8]Medicine (Baltimore), 2019, 98(15):e15071. [9]Food order affects glucose, insulin excursions in prediabetes. Healio. august 23, 2018. [10]Lancet Public Health, 2018, 3(9): e419-e428. 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