In what order should we eat our meals? Probably most people's answer is: "Eat vegetables first, then drink soup, and finally eat desserts and fruits." But in fact, this eating order is not in line with the principles of health preservation.
Of course, all "fatness" is related to "eating", but many times the cause of obesity is actually a problem with the steps of eating. Because the main cause of obesity is not eating too much, but food staying in the body for too long.
In principle, the longer food stays in the gastrointestinal tract, the more likely it is to cause obesity; when food enters the body, it can be digested and metabolized quickly, which will not cause a burden on the body and will not cause the accumulation of fat. Naturally, you won’t gain weight.
There are many different diets in the world. No matter which way you eat, there are also theories that people will suddenly understand after understanding it. However, it does not mean that it is 100% suitable for your body. Everyone's physical state is different, and the body changes every day. A single theory alone cannot cover all differences in physical states. However, as long as your physical conditions are consistent with those of the diet theory, it is not impossible to achieve good health.
Mistake 1Eat vegetables first and then fruits
If you eat a lot of refined rice first, it is easy to take in too many calories. On the other hand, after eating the rice, blood sugar will easily rise quickly and stimulate the secretion of insulin in the body. Rapid secretion of insulin will easily cause fat loss in the body. accumulation.
The common feature of many fruits is that they are rich in various nutrients. The main component is fructose, which does not need to be digested through the stomach and is absorbed directly after entering the small intestine. Foods containing starch and protein such as rice, pasta, and meat need to stay in the stomach for a period of time. Therefore, if you eat vegetables and fruits first, the slowly digested starches and proteins will block the fast-digested fruits. , all the food is mixed together in the stomach. Under the high temperature of 37∘C in the body, fruits will undergo fermentation reactions, even putrefy, produce toxins, and cause symptoms such as flatulence and constipation, which will bring adverse effects to the digestive tract.
In addition, fruits containing a lot of lactic acid, such as persimmons, pomegranates, lemons, grapes, grapefruits, etc., should not be eaten together with foods rich in protein and minerals such as lobster, squid, and algae. They should be eaten 2 to 3 hours apart. If eaten together, the lactic acid in the fruit will not only reduce the nutritional value of its protein, but also easily combine with calcium and iron to form indigestible substances, which can irritate the gastrointestinal tract and cause heart attack, vomiting, abdominal pain, etc.
Error2 Eating dessert after a meal
Its biggest harm is that it interrupts and hinders the digestive process in the body. If you eat dessert after eating greasy food, the body's adipose tissue will absorb excess glucose, and the most direct consequence is to make the body obese. Moreover, the food in the stomach is decomposed by bacteria into substances such as alcohol and vinegar, which will produce gas and cause some gastrointestinal diseases.
Desserts are the enemy of health and weight loss, but almost no one can resist the temptation of desserts and snacks, because sweets can prompt the brain to secrete serotonin, making people relaxed and happy. However, the refined sugar in desserts can be quickly decomposed, causing blood sugar to rise rapidly and activating body fat synthesis, leading to obesity. The body's metabolism of sugar consumes many vitamins and minerals. Excessive intake can also lead to nutritional imbalance, causing fatigue and emotional instability. In addition to some pastries such as biscuits, moon cakes, egg yolk cakes, pineapple cakes, etc., in addition to the alarming calories (moon cakes have up to 850 calories), in order to increase the crispy taste, using ghee during baking will also increase the trans fatty acids in them. Prevalence of cardiovascular disease.
Error3 Drink soup after a meal
Drinking soup after a meal will dilute the gastric acid required for food digestion and hinder the normal digestion process, so this order is a way of eating that is harmful to health. On the other hand, drinking soup after a full meal can easily lead to excess calories, overnutrition, and obesity; and the final soup will dilute the chyme that has been well mixed with digestive juices.It will also dilute the gastric acid required for food digestion and affect the digestion and absorption of food.
Patients with gastroesophageal reflux should not drink soup after eating a full meal to prevent the soup from entering the stomach and causing the food to become larger. In particular, fermented foods such as steamed buns, bread, toast, etc. are more likely to absorb water and swell, distending the stomach and making the acid reflux problem more serious.
Some people like to soak rice in soup or boiling water. Because rice soaked in soup is full of water and soft and easy to swallow, people are often too lazy to chew. However, food must be chewed to stimulate the secretion of digestive juices to facilitate digestion. Rice that has not been chewed or cooked and has not turned into porridge directly enters the stomach. The taste nerves on the tongue are not fully stimulated, and the stomach and The pancreas does not produce much digestive juice, and may even be watered down by the soup. The consequence of swallowing dates in one gulp will easily increase the burden on the stomach's digestion, which can easily lead to stomach problems over time.
If we slow down the rise of blood sugar at every meal, we can not only reduce the total amount of high blood sugar, but also reduce the rapid secretion of insulin and prevent fat from accumulating too quickly. Therefore, "eating order" is a dietary detail that people who want to lose weight healthily should pay attention to.
Sequence (1) Drink the soup first
People's daily diet cannot be separated from rice, vegetables, soup and fruits, and there is a saying that "drinking soup before meals is better than medicine". If you drink some soup before eating, it will reduce the sudden severe irritation "when the stomach is empty" and have a protective effect on the stomach. Just like doing some warm-up exercises before exercise, it can mobilize the entire digestive system, causing the digestive glands to secrete enough digestive juice to digest food, which is also more conducive to the absorption and utilization of food nutrients.
Drinking a few mouthfuls of soup before eating is equivalent to adding a "lubricant" to the digestive tract, allowing the food to be swallowed smoothly, preventing dry and hard food from irritating the mucous membrane of the digestive tract, which is beneficial to the digestion and absorption of food by the gastrointestinal tract. If you do not drink soup before meals and do not drink soup during meals, you will be thirsty due to excessive secretion of gastric juice after meals, resulting in excessive loss of body fluids. Drinking water only at this time will dilute gastric juice and affect the absorption and digestion of food. Therefore, developing the habit of drinking soup before and during meals can also reduce the occurrence of esophagitis, gastritis, etc.
Drinking soup before meals can make the food in the stomach fully close to the stomach wall, which can easily create a feeling of satiety, thereby inhibiting the feeding center and reducing people's appetite. In addition, studies have shown that drinking a bowl of soup before a meal can help people absorb 100-190 kcal less. Therefore, if you want to lose weight, you should really drink soup before meals. This will slow down your eating speed and avoid overeating.
However, because soup can be evenly dispersed in the small intestine, nutrients are easily digested and absorbed. Therefore, to prevent soup from gaining weight, you should choose to drink clear soup and try to avoid using high-fat and high-calorie foods in soup, or at least, Fortunately, the excess fat is removed during the simmering process. If you extend the meal time, you can fully enjoy the taste of the food and feel full in advance. The same is true for drinking soup.
Drinking soup before meals is good for health, but it does not mean that drinking more soup will necessarily make you better. It varies from person to person, and the time to drink soup must also be mastered. Generally, half a bowl of soup is appropriate before lunch and dinner, and more before breakfast; because the human body loses more water after a night's sleep. The best time to drink soup is about 20 minutes before meals. You can also drink soup slowly and in small amounts during meals.
Sequence (2) Eat vegetables
If you want to lose weight healthily, you must follow one principle: Eat low-calorie foods first, such as vegetables, fruits and other foods, and they must be high-fiber foods. Because as long as food enzymes and dietary fiber are supplemented in advance, it can help the intestines and stomach digest food more easily. What's more important is that these colorful vegetables are rich in vitamins, minerals, and "phytochemicals" that help people prevent diseases.
For a long time, everyone has known that fruits and vegetables contain a lot of vitamins, minerals and fiber. We often hear that "eating more fruits and vegetables is good for your health", so the vitamins, minerals, fiber and other nutrients in fruits and vegetables are extracted into Vitamins are convenient to eat and maintain health, but it was found that the effect of preventing diseases is less than half. It turns out that there are special nutrients in fruits and vegetables - phytochemicals. And eating vegetables can prevent the nutrients you eat from being quickly absorbed, which is very helpful in delaying the rise in blood sugar.
Therefore, to develop good eating habits, put all the colorful vegetables on the plate at every meal. Pay special attention to the fact that vegetables should be boiled or stir-fried as much as possible, and do not add too much oil or meat. saute.
What are “phytochemicals”?
Phytochemicals are crystals evolved by plants to protect themselves. They are "natural pigments" that can help plants attract bees and butterflies to reproduce; they can have special odors to resist pests and diseases; or they can act as antioxidants, allowing them to Survive under the bright sun; it may enhance immune function so that it can continue to thrive in various severe environments.
Phytochemicals have always been shown in colorful and bright colors, such as Lycopene in tomatoes, which gives it a red color; Chlorophyll and Lutein in spinach, which give it a green color; Allicin is why it appears white; β-Carotene in carrots and Anthocyanidine in grapes are yellow and purple respectively.
There are thousands of phytochemicals in fruits and vegetables, which are mainly divided into: 1. flavonoids (such as catechins and anthocyanins); 2. carotenoids (such as β-carotene, lycopene) and astaxanthin); 3. Phenolic acids (such as chlorogenic acid and ellagic acid); 4. Organic sulfides (such as indole and allicin); 5. Phytoestrogens (such as lignans) and other five major category, including other categories that do not belong to the above five categories, such as momordica glycosides and β-wheat germsterol. However, because phytochemicals with similar physiological functions usually have similar colors, they can also be simply divided into five colors: yellow, green, red, white, and purple.
Sequence (3) Eat fish, meat, eggs and other protein foods
Drink soup and eat vegetables first. At this time, your stomach is almost half full. You can eat some high-protein foods to supplement your daily protein needs. It is best not to cook these foods with high-temperature frying or pan-frying, because this will not only increase the heat, but also easily produce carcinogens. It is recommended to cook these high-protein foods by steaming, stewing or cooking.
When high-protein food enters the stomach, the body begins to secrete gastric acid. after digesting protein, it would be better to eat carbohydrate staple food. Taking in carbohydrates after eating protein foods can prevent the energy in the blood from flooding in, thereby stabilizing the body's ability to absorb nutrients. Ingesting protein and carbohydrates in this order is actually related to preventing the phenomenon of "glycation".
The so-called "glycation" is the phenomenon of excess sugar adhering to proteins. In the long run, it may cause aging problems such as wrinkles or dark spots. So just remember one key point, which is to "eat protein foods first as much as possible."
What is "glycation phenomenon"?
It refers to the physiological reaction produced by the combination of protein in our body and the sugar consumed in the diet. The excess glucose after the body's sugar metabolism combines with proteins to produce AGE (glycation end products), a substance that promotes aging, which is the culprit of disease and cell aging.
Finally, eating rice can delay the rise in blood sugar. Moreover, you should not feel hungry at this time, and you will not accidentally consume too many high-starch foods. This will not only provide a balanced diet but also reduce caloric intake. Of course, if you can replace white rice with five-star rice or brown rice, it will be more helpful for weight control.
Sequence (4) Eat rice
If you want to lose weight healthily, the intake of starch cannot be omitted, because it will affect the balance of blood sugar and make the body more likely to feel hungry. However, if you are full, don’t eat it all. Even if we don’t eat rice or bread, we can still get the necessary carbohydrates from vegetables or fruits.
Sequence (5) How to eat fruits
Should you eat fruit on an empty stomach or wait until after a meal? In fact, the most correct answer is: it depends on personal circumstances. If you have stomach problems or are sensitive to cold or acidic foods, eating fruits on an empty stomach may cause stomach discomfort. Some fruits do stimulate gastric acid secretion or cause gastric discomfort, such as oranges, willows, grapefruits, white pomelos, tomatoes, persimmons or guava, etc. Therefore, if you have acid reflux problems or the gastric mucosa is thin, you may have ulcers in the stomach. People with diseases must avoid eating fruits on an empty stomach.
However, if you are a diabetic patient with high blood sugar after a meal, especially if your blood sugar level is higher than 180 mg/dl, or if you want to lose weight, you should not eat fruit immediately after a meal. Because fruits are monosaccharide foods, and many fruits are very sweet and have a high glycemic index. If you eat fruits on an empty stomach, it will easily increase blood sugar and stimulate the secretion of insulin, which is not conducive to weight loss.
Fruit is a food that is easily absorbed and does not need to stay in the stomach. If eaten after a meal, it will stay in the stomach for too long, which may easily cause abdominal distension, diarrhea or constipation, leading to digestive disorders. Therefore, fruits are more suitable to be eaten as snacks between meals. As for the options, it is recommended to choose fruits with low sweetness, such as tomatoes, guava, apples, etc., in order to stabilize blood sugar. They can also replace high-calorie snacks to avoid eating too much food.
A little reminder from the doctor
To summarize what has been said before, the normal order of eating should be: drink soup first, then eat vegetables, high-protein foods, rice (carbohydrates), and fruits vary from person to person, but they are more suitable between meals.
Frankly speaking, not every method is perfect and suitable for everyone, because the human body is not a precise machine. If you consume food in a 100% standardized way, it will unbalance the health of the body.
The rules of eating order only need to be followed if there is a wayIf you can't cooperate, just eat in the usual way. This casual way is beneficial to human health. As long as you remember to slightly adjust the order of eating, your weight will slowly decrease; as long as you eat in the correct order, you can lose weight healthily.