The article is from the public number: , author: culinary leap.
Recently, riceThe point of friends circle is like a peak cooking show. In the past, friends who opened their eyes and slept with their eyes closed will temporarily escape the bloody storm of social platforms, and start a “quick-frozen food re-creation”, “cooking rice cookers”, or “how to make overnight meals and leftovers make a miracle” of The “red” recipe mimics the game. The number of participants is increasing, and the technical content is getting higher and higher.
In the days when you can’t rest assured to take out, a big upgrade of the national cooking is going on quietly. Although many take-out platforms and merchants attach security cards that record the temperature of shippers and riders, it is difficult for everyone to rest assured that they are open to takeaway. In this case, diet, nutrition, and health considerations condense into two “fatal” questions: What will it do? What can I do?
If it is said that before this, the dietary conditions of modern people are mainly “excessive deficiency” and “excessive cleanliness”. Leaving takeaway for a few days will obviously not change the situation. But when it comes to health and diet, we need to be more cautious, and we need to consider the guidelines and recommendations we put forward.
In fact, not only this period of time, it has been very dangerous to treat diet with an oversimplified “common sense” attitude. Today, I will share with you some ideas about “eating” in “Myths of Diet”. I hope it can give some inspiration.
One of the dietary conditions of modern people: the shortage of excess
Combining with our own life experience, we will find that one of the main dietary situations in modern society is “excessive deficiency.” We often order foods high in sugar and fat (even high trans fat) such as fried chicken, hamburger with soft bread and salad dressing, Puffed foods, milk tea, and sodas are often included as a bonus.
If you still consider calories simply, they are all very high in calories and fast in glycemic, but they are single in ingredients and insufficient in nutrition. This “excess deficiency” is exactly the “junk food”
A little more about soda. Maybe everyone knows that sugary drinks are unhealthy, so is sugar-free soda and diet coke better? Sorry, not seen.
In The Myth of Diet, the author mentions the largest study currently available: 641 Dutch children were randomly grouped and each person drank a can of Diet Coke or regular Coke for 18 consecutive months. . After some time, both groups of children continued to gain weight. The weight gain of the Diet Coke group is naturally less than that of the ordinary Coke group, but it is not significant, and it is disappointing that the average weight gain of the Diet Coke group is more than expected, and the feeling of satiety is slightly different from the ordinary Coke group.
《Air Doll》
In another study, 114 students were randomly divided into groups and drank ordinary Sprite (sugar lemonade) , including aspar Sweet Zero Card Sprite and soda served as controls. Tests have shown that sugar-free beverages change students’ future behaviors, driving them to try to take in extra calories, suggesting that aspartame can affect the human brain.
This is not nonsense. Aspartame is the main component of the most used sweetener in the world. It can affect hypothalamic neurons and theoretically disrupt the eating pathway. Other studies have shown that the reward pathway of the brain of people who drink sugar-free beverages for a long time will change, and they can get more pleasure from sugar. These molecules that deceive the taste buds and replace real sugar are present in many foods and beverages and are unavoidable.
Apart from the research mentioned in “Dietary Myths”, more and more recent studies have shown that sugar-free sodas also increase health risks, such as obesity, and even increase the risk of diabetes over the long term.
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This may be because: sodaIncrease appetite; or “sugat replacement” (sweetener) will also stimulate the intestinal flora to respond similarly when faced with true sugar; Or because sugar-free beverages generally contain preservatives (sugar-containing beverages do not need preservatives because of the bacteriostatic effect of sugar) There are long-term effects that we don’t know yet. Moreover, taking cola as an example, not only has carbonic acid, but also phosphoric acid. (It is recommended that you look at the list of food ingredients. Location) , these can hurt your teeth.
We are familiar with the concept of “calories” (strictly “kcal”) , and use it to calculate your daily needs, Daily consumption and labeling on food labels. But it’s just a very idealistic and crude conversion: how much heat will be released when certain substances are fully burned. Real digestion is certainly not the case.
For example, TNT explosives can release a lot of calories after burning, but eating them will not increase energy. The speed of digestion, the biochemical processes caused by different ingredients, and the energy consumed by the process of digesting such ingredients are different. 100 kcal chicken breasts and 100 kcal cola have completely different meanings.
Not only do foods with different ingredients have different meanings, foods with basically the same ingredients may also have very different meanings. For example, cellulose and refined pastries are carbohydrates in general, but the former are healthy food under certain conditions, while the latter are often unhealthy. Even the freshly squeezed fruit juice and the corresponding fruit, the former is fructose or even glucose bombardment, which increases the burden on the liver and insulin system, while the latter is often not or at least much weaker. It’s just a change in morphology that makes the difference when you lose the chewing process, some fibers, and other possible trace ingredients. ThisIt’s a bit like a drug: Not only are the ingredients important, but the metabolic dynamics are also important.
In this sense, the goal of “burning calories” is also purposeless. On the one hand, we don’t know exactly how many calories the diet brings. On the other hand, the biochemical process and physical strengthening / burden brought by the diet are far from simple calories. For example, the author has done sports that consume 3500 kcal per day for 10 consecutive weeks. (based on the measurement of sports watches) , theoretically should lose 4.5 kg, but Only 1 kg lost-a person’s water fluctuations throughout the day can almost bring about such a weight change.
The long-term tracking of 12,000 runners by the magazine “Runners World” shows that their weight is slowly increasing. They just want to keep their weight. I’m afraid that they have to run 4 to 6 kilometers per week. In the end, they may need to reach 100 kilometers of exercise per week-a marathon for almost three days.
The calorie consumption that can be actively done is limited. On the one hand, in daily calorie expenditure, basal metabolism, food thermal effects (Simply speaking, digestive energy or wasted energy) , elevated body temperature, etc. These non-exercise factors can account for 70% to 80% in total; on the other hand, basal metabolism may be adjusted down for the purpose of expendable exercise. It may be that the body will reduce the level of basal metabolism in an exhaustive environment to overcome adversity Survival (“thrift gene” hypothesis) , hibernation is an extreme form of this kind of situation, when the body also stores fat. Therefore, to maintain weight, exercise constantly, and may end up having difficulty coping.
《Slimming Men and Women》
Dietary Conditions of Modern People: Excessive Cleanliness
In addition, modern society also faces the problem of “too clean”. We live in cities, far from nature and all kinds of plants and animals, and the ingredients are more monotonous, which has greatly reduced the living environment of modern people and the microbial diversity in their bodies, which may be one of the reasons for the increasing allergies in the developed world.
In addition, the large-scale application of disinfectants and antibiotics has also caused many problems. For example, it accelerates the evolution and resistance of organisms, making pathogens stronger and more difficult to deal with. At present, common pathogenic bacteria are becoming more resistant, and although they have not yet become super bacteria, this risk cannot be ignored. Even cockroaches have become more powerful under the killing of human beings. Common insecticides could kill decades ago, but now they have become a model of tenacious vitality.
The abuse of antibiotics also exacerbates the problem of intestinal flora imbalances, sometimes even irreversible. The book tells the case of a pair of identical twin sisters, Alana and Lisa. Although all of them have the same growing environment and diet, they have different personalities, genetic diseases and diseases that are highly related to each other, and even the gut flora is no different from two strangers. This may be because they use a lot of antibiotics for different problems at different stages of their lives.
As a DJ and TV personality, Alana and Lisa are a pair of 26-year-old twins. They have a successful career and a happy life. They were from Scotland, and both were blonde and full of energy. They are identical twins, so they look alike. But despite their similar appearances, the differences between the two were much larger than expected. They are about the same height and weigh about 9.5 stones. But Lisa’s hips are more plump, and she used to grow 2 yingshi for half a year.
Lisa now enjoys regular exercise to control her weight, while Alana is not interested in exercise and prefers to practice high-temperature yoga to keep fit. Alana finds that 5: 2 fasting is easy to do, and uses this method to control her weight, and for Lisa, she will go crazy if she does not eat on time.
Their personalities are also very different. Alana used to be more shyOne, she is more pragmatic and emotionally stable, and Lisa is sometimes neurotic and has a tendency to paroxysmal obsessive-compulsive disorder. Their father died of a heart attack while playing golf at the age of 58, and they reacted differently to this bad news-Alana faced it frankly, but occasionally broke down, Lisa refused This fact is dispirited. They never understood why they were so similar but so different.
They grew up in Scotland and lived in the same room until the age of 17. Although they often quarrel, they are still their closest friends. When they were 6 months old, they were not very well. First, they were hospitalized because of bronchitis, and then they used antibiotics for multiple courses of otitis media and tonsillitis.
At 4 years old, Alana was frequently hospitalized for a long time because of recurrent cystitis, and she continued to take antibiotics for nearly 2 years. Shortly thereafter, she developed juvenile arthritis, a hereditary autoimmune disease that invades multiple joints throughout the body, causing joint swelling and stiffness, causing great pain. Alana took a lot of medicine to control her condition and was able to lead a normal life. When she was 16, her pain miraculously disappeared.
The strange thing to doctors is that Lisa has never suffered from arthritis, but shortly after leaving home, she has developed severe acne. She is over the age of acne, so this is unexpected. Alana has never grown acne, which is strange because twin studies have shown that acne is one of the most easily inherited conditions. Lisa’s acne was very serious. The doctor prescribed dimethylamine tetracycline for a few months, and then added other more powerful antibiotics before finally controlling it. A year later, Lisa had cystitis and nephritis again. Since then, she has relapsed many times, each time using a long course of antibiotics. The doctor even advised her to take antibiotics throughout her life.
From their growth experience, one of the possible reasons for their huge differences is antibiotics. Alana might not have arthritis if she often used antibiotics to kill intestinal microorganisms obtained from her mother because of repeated infections as a child. Antibiotics may have affected her immune system. Maybe it’s why she likes to practice hot yoga.
Similarly, although Lisa’s late-onset acne is genetically related, it is mainly caused by the bacterial multiplication and the body’s overreaction. Later, easy kidney infection may also be caused by intestinal flora disturbance. They eat everything, from pickled eggs to meat tripe, from potato chips to sushi. They used to spend the same time in the toilet, but now they have the same diet and lifestyle, and their bowel movements and habits are quite different.
After testing their intestinal flora, we found that the proportion of common bacteria in their bodies is different. Generally speaking they are like two unrelatedLike humans, only a small percentage of bacteria are the same. This also means that antibiotic treatment completely wiped out the similarities brought by the same genetic material at birth.
Antibiotics are also widespread in today’s environment. Antibiotics are used in large quantities in the aquaculture industry in some countries, both to avoid the need for large areas of disease in raised animal populations, and because of the low growth rate of antibiotics. These antibiotics go further into the food chain and the environment. Today, traces of antibiotics may be found in meat, aquatic products and even mineral water.
Today, with the proliferation of processed foods, the decline in biodiversity, and the increase in antibiotics, obesity is becoming a social issue.
In emerging markets such as China and India, the increase in obesity is even more worrying. The author is concerned about obesity, but also because of a shocking example: Some people weigh more than 300 kilograms, and they need to dismantle the wall and use the winch of the fire brigade to go to the hospital for medical treatment …
“Slacker bag”: the statistical method may not be suitable for you
First we must realize that the various methods introduced to the public are based on group observations or comparisons, but the differences between individuals are very large. Statistically advantageous methods may not be suitable for everyone.
There is a dramatic example in the Diet Myth: there is a Daniel, 39 years old, who has always eaten and only eats pizza, 14 inches, with 45 grams of saturated fat, no vegetables, and a glass of cola-very “Garbage”; and as long as he eats vegetables, he will vomit, since childhood. Strangely, during the physical examination, all his indicators were normal, which shocked doctors repeatedly.
We usually do n’t encounter such a specific situation, but common individual differences are not uncommon. For example, some people like to eat garlic, coriander and other “chilling” plants, some people cannot accept it; even cherry-flavored cola can set a bright camp. They all say, “Tastes need not be debated,” but the differences in tastes are large.The degree lies in the fact that everyone has different settings—genes and flora. These differences can cause the same food to mean different things to different people.
Although the confidence of individuals and research is complex, there are some suggestions that can be used as a starting point for everyone to find a method that suits them-the “lazy bag”.
1. Miscellaneous food
Miscellaneous food is not only conducive to enriching nutritional elements and even intestinal flora, the idea is similar to the risk diversification when investing; it is also that there are no ingredients that are all good and bad. We need to talk about dosage and the needs of different people : For example, red meat is a good source of vitamin B12, but people who already have cardiovascular problems may need to reduce their consumption appropriately.
2. Reduce processed foods
Finished food should be reduced as much as possible, but occasionally, it may be a good exercise for the digestive system. Traditional fermented foods, such as cheese and sauces, have been colonized for hundreds or even thousands of years.
Some foods generally promote the growth of probiotics, such as onion, garlic, celery and other “yarrow”, they usually contain “inulin” as a prebiotic. By the way, direct oral probiotics may have limited effect because they are difficult to pass through stomach acid and eventually colonize the intestines.
3. Tim Specter’s recommendation and disapproval
A ketogenic diet is not recommended because it will increase constipation and cardiovascular risk, and in the long term, it will also promote the body to adapt to changes in the endocrine environment, thereby losing weight loss and refreshing effects. Recommend a Mediterranean diet—characterized by high-quality olive oil, whole grains, aquatic protein, and milk protein; and light fasting, such as eating less than 30% of the usual amount in two consecutive days in the Americas, which is the 5: 2 fasting method.
But there are conditions for both methods: they must be genuine extra-virgin olive oil; in the days of constant consumption, the dishes are fully enriched, and the amount of meals in all schedules must be strictly controlled. Short-term fasting is good for “exercising” the intestinal flora, and it is also good for removing old cells in the intestine. However, long-term fasting and dieting can easily weaken the body and cause basal metabolic decay, which should be avoided-this is also a consensus.
《侠 饭》
The article is from the public number: ideal imaginist (ID: lixiangguo2013) , author: culinary leap