The Lancet: China's 'diet killer' is not oil and sugar, and the top three eating methods in terms of fatality rate should be changed as soon as possible

As the saying goes: "people take food as the sky", food is a necessary condition to support people's life, and everyone eats every day.

The scary thing is that some common diets, which may be diet killers, will damage people's bodies over time, and even cause illness and death. Those eating methods with a high fatality rate must be changed as soon as possible.

1. 11 million people died from eating the wrong food, what did they eat wrong?

Meal is the daily energy supply for people. If you don’t eat a meal, you may feel hungry, but wrong eating habits may damage people’s health.

A study published in The Lancet, which analyzed populations in 195 countries, found that China has the highest cancer mortality rate in the world due to dietary problems such as high salt and refined diets.

In 2017, 299 out of every 100,000 people died of cardiovascular and cerebrovascular diseases and cancers caused by dietary problems. There are three main types of unhealthy diets.

1. The staple food is too fine

Whether in the South or the North, the staple food is refined rice noodles, with very little whole grain intake. The "Scientific Research Report on Dietary Guidelines for Chinese Residents 2021" pointed out that the amount of whole grains consumed by Chinese adults is much lower than the recommended amount of more than 50 grams.

According to the "British Medical Journal", people who eat more than 90 grams of whole grains per day have a 19% lower risk of coronary heart disease, a 12% lower risk of stroke, and a 12% lower risk of cardiovascular and cerebrovascular disease than those who do not eat whole grains. 22% lower.

2. High salt diet

According to a survey on the nutritional status of Chinese residents, in 2012, the daily salt intake of Chinese residents aged 18 and over was about 12 grams, which was twice the recommended intake by the World Health Organization.

A high-salt diet is associated with many diseases such as hypertension, stomach cancer, kidney disease, and thyroid disease.

3. Low fruit intake per capita

The Chinese dietary guidelines recommend that each person eat 200-350 grams of fruit per day, while the fruit intake of Chinese residents is only about 40 grams.

According to a study in The New England Journal of Medicine, people who ate fruit every day had lower blood sugar levels and lower systolic blood pressure than those who ate no fruit or seldom ate fruit.

2. Eating too much of 4 kinds of food is really hurting the body

For foodies, all kinds of food are full of temptation, but some foods that people often eat may really hurt their health.

1. Red meat

Excessive intake of red meat such as pork, beef, and mutton is related to diseases such as diabetes and obesity. The dietary guidelines for Chinese residents recommend that the daily consumption of livestock and poultry meat should be controlled between 40-75 grams.

2. Salt

Excessive salt intake may increase the risk of high blood pressure, stomach cancer, and stroke. You can usually buy high-potassium and low-sodium salts, or you can use a salt-limiting spoon to control salt.

3. Processed meat products

The International Agency for Research on Cancer has classified processed meat products as a class of carcinogens, so you should eat less food such as ham and bacon.

4. Oil

The dietary guidelines for Chinese residents recommend that the daily cooking oil should be controlled at about 25-30 grams. Usually, use steaming, boiling and stewing methods as much as possible to control the amount of oil used.

3. Eating right can prevent disease, how to eat healthy?

Healthy eating can prevent disease and contribute to health, so what exactly is healthy eating?

Analyzing the dietary structure of Chinese residents, it is found that most people eat a diet high in oil and salt, and their consumption of sugar-sweetened beverages is also increasing. The habit of drinking, how to eat healthy?

1. Which ones should you eat more?

A large number of studies at home and abroad have pointed out that you can eat more vegetables, soybeans, soy products, fish, whole grains, drinking water, nuts, fruits and other foods.

2. Which ones should you eat less?

A large number of studies at home and abroad point out that it is necessary to eat less food such as smoked meat, oil, wine, salt, animal meat, and sugar.

In addition to paying more attention to diet, you should also exercise appropriately. It is recommended to do 150-300 minutes of moderate-to-high-intensity exercise every week to avoid sedentary activities.

Healthy eating habits can help prevent diseases and maintain good health. It is recommended to eat more fresh fruits and vegetables, whole grains, nuts, etc., eat less food such as smoked meat and animal meat, and develop the habit of regular exercise.

References:

[1] "These types of food must be eaten less, otherwise it will increase the risk of fatal diseases! It's not too late to watch...". Popular Science China. 2021-03-24

[2] "How to eat healthier? The latest research results of the Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)! 》. Fourth Hospital of Guangzhou Medical University. 2021-03-19

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