The Lancet: China's 'diet killer' is not oil and sugar! The top three eating methods for lethality should be changed as soon as possible

Eating is a major event in life. An unhealthy diet will not only induce various physical diseases, but may also shorten life expectancy and cause death. do you know? In fact, many people die of not being able to eat, and many cancers are caused by eating. What we need to do is to stay away from those wrong eating habits.

1. The Lancet: China tops list of deaths due to poor diet

The Lancet once published a large-scale study, which found that in 2017, 11 million deaths worldwide were related to poor diet through research on the mortality and disease burden caused by the eating habits of nationals in 195 countries. Among them, China ranks first in the number of deaths caused by poor diet.

An analysis of 15 unhealthy eating habits found that the top three causes of mortality were high sodium (salt) diet, low intake of whole grains, and low intake of fruit.

Research shows that the per capita salt intake in China is more than 8 grams, and the recommended optimal intake is 3 grams, which exceeds the recommended amount by more than 5 grams. The research report pointed out that the recommended optimal intake of whole grains is 125 grams, while the per capita whole grain intake in China is only about 30 grams, and the recommended fruit intake is 250 grams, while the per capita fruit intake in China is only about 80 grams, which is far less than the recommended intake. For these unhealthy eating habits with the highest fatality rate, we must correct them.

2. How to change the eating method of the top three fatalities?

1. Cut back on a diet high in sodium (salt)

The number one cause of death is high-sodium diet. High-sodium diet is related to the excessive intake of salt by Chinese people. Therefore, we must strictly limit the intake of salt. The "Dietary Guidelines for Chinese Residents" recommends that the intake of salt per person per day should not be allowed. If it exceeds 6 grams, usually less salt should be added to cooking and cooking, and less heavy-flavored food such as pickled food should be eaten.

2. Increase Whole Grain Intake

The dietary guidelines suggest that each person should consume 200-300 grams of cereals per day, of which whole grains and beans should account for 50-150 grams. Whole grain foods such as millet, barley, and corn can replace part of the polished rice, and there is no need to replace all of them with whole grains, to avoid increasing the burden on the stomach and affecting the absorption of nutrients, etc.

3. Increase fruit intake

Fruits are rich in vitamins, polyphenols, dietary fiber, etc. Eating more fruits can reduce the risk of cardiovascular disease and prevent obesity and cancer. The "Dietary Guidelines for Chinese Residents" recommends that Chinese residents should consume it every day. 200-350 grams of fresh fruit.

3. Cancer may indeed "eat" out

Regarding the relationship between diet and cancer, many studies have found a strong correlation, and many cancers may indeed be eaten.

1. Bowel cancer

Excessive intake of meat will increase the risk of colorectal cancer. According to statistics, if the normal daily intake of processed meat is 140 grams, the risk of colorectal cancer will increase by 17% for every 50 grams of red meat intake. 100 grams, the risk of bowel cancer increases by 18%.

2. Esophageal cancer

Alcohol and a hot diet may increase the risk of esophageal cancer. Therefore, it is usually best to drink less alcohol and avoid eating hot food.

3. Nasopharyngeal cancer

Although the incidence of nasopharyngeal cancer is not high, it is related to the preference to eat pickled food. The nitrite in pickled food will produce nitrosamines after entering the human body, and regular consumption may induce cancer.

4. Liver cancer

Alcohol and moldy food are high-risk carcinogenic factors for liver cancer. Therefore, it is usually necessary to stay away from alcohol and moldy food, and to be vaccinated against hepatitis B regularly.

5. Gastric cancer

Frequent consumption of preserved food, barbecue, smoked food, high-salt food, etc. will increase the risk of gastric cancer. It is recommended to reduce the intake of these foods and drink green tea appropriately.

China ranks first in the world in the number of deaths due to bad eating habits, so we must change bad eating habits, usually eat less salt, eat more whole grains and fruits, conduct regular cancer screenings, and stay away from some high-risk carcinogenic factors, etc. Wait.

References:

[1] "The Lancet: A Global Diet Survey, the "Number One Killers" on the Dining Table Are Not Sugar and Fat". Biological Exploration. 2022-01-30

[2] "Can't you eat fruit with high sugar content? If you don't eat enough fruit, you will die! ". Nutritionist Gu Zhongyi. 2022-07-05

[3] "Eating out cancer? These cancers have a lot to do with eating habits". Nutshell. 2020-03-11

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