2024-04-06 11:00:00
daily health
In a recession, ‘home cooking’ rather than ‘eating out’… How to eat healthily if possible
Reporter Seulbi Lee
Entered 2024/04/06 20:00
Photo = Clip Art Korea A survey showed that consumers, whose pockets are tight as high prices and interest rates continue, prefer home-cooked meals over eating out. Embrain Trend Monitor (trendmonitor.co.kr), a market research company, conducted a ‘U&A survey related to home-cooked meals and side dish specialty stores (stores)’ targeting 1,000 adult men and women aged 13 to 59 across the country. As a result, it was confirmed that 7 out of 10 people (65.1%) preferred to eat at home. When eating at home, I usually eat alone, which gives me a lot of freedom in choosing menus and the pace of eating. What are some simple eating habits that can increase your health and longevity that you can use this opportunity to practice?
▶Eating out = When eating out, it is difficult to determine how many calories you are eating. When you eat home-cooked food, you can estimate it. If possible, eat only three-quarters of a bowl of rice (regarding 235 kcal). Even if you eat just one-fourth of each of your three meals, you can eat regarding 10% less of the recommended daily calories for men in their 40s. Replacing a snack like cake (over 300 kcal) with 5 strawberries (regarding 27 kcal) is a good way to reduce your daily calorie intake. Sosik is the first principle of a very representative longevity diet. In fact, Okinawa people are known to have lower mortality rates from cerebrovascular disease, cancer, and heart disease, respectively, at regarding 59, 69, and 59%, than people from other regions of Japan, and it was confirmed that their average calorie intake is regarding 20% lower than people from other regions. .
▶Eating only with chopsticks = If you leave the spoon behind and only use chopsticks, you can not only reduce the amount of dishwashing, but also prevent overeating or gluttony. Also, when eating soup, you can naturally reduce salt and fat intake by only eating the ingredients and not the broth. Chopsticks stimulate the brain and can prevent dementia.
▶Be sure to add soybean and tofu side dishes = It is best to eat side dishes with a balance of animal protein and vegetable protein such as soybean and tofu. In many cases, while animal protein is well supplemented, plant protein is not consumed. Foods rich in vegetable protein include beans and tofu. These foods are also rich in an ingredient called isoflavone, which has a structure similar to female hormones, so when consumed by middle-aged women before and following menopause, it helps alleviate menopausal symptoms. There are also research results from Seoul National University College of Medicine that show that soybeans prevent colon cancer. The risk of colorectal cancer was 50% lower in the top 25% of people with isoflavone blood concentration than in the bottom 25% with the lowest blood isoflavone concentration. The researchers assumed that the isoflavones in soybeans have functions such as inhibiting cancer cell proliferation, creating new blood vessels, fat synthesis, and promoting fecal excretion.
▶Eat slowly for more than 20 minutes = When eating with other people, we often eat quickly to keep up with the other person’s speed or to be considerate of those waiting. However, eating food slowly is beneficial to the news. When eating home-cooked food, eat it slowly and savor it. The reason you feel full when you eat something is because the brain’s satiety center is stimulated, and the brain’s satiety center begins to stimulate regarding 20 minutes following eating. If you have a habit of eating quickly, try focusing on chewing your food. Chewing your food thoroughly stimulates the jaw muscle nerves and sends a signal to the part of the brain that controls appetite, making you feel fuller and preventing overeating. Also, if you chew food intensively, a lot of saliva is produced, and an enzyme called peroxidase in saliva has the effect of removing oxygen radicals that promote cell aging, thereby increasing the body’s immunity.
▶Eating backwards = When eating, it is best to eat dietary fiber, protein, carbohydrates, and fat in that order. Not only does it raise blood sugar slowly, but eating vegetables rich in dietary fiber first increases the feeling of fullness quickly, allowing you to naturally reduce the amount of food you eat. Gut health also improves.
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