2023-11-12 21:33:10
Entered 2023.11.13 06:30 Views 0 Entered 2023.11.13 06:30 Modified 2023.11.13 02:08 Views 0 Eating food slowly and chewing it for a long time prevents overeating and obesity and is also effective in preventing dementia. [사진=클립아트코리아]
Everyone knows that eating food slowly and chewing it for a long time is good for your health. However, it is not easy to put it into practice in our busy daily lives where we are pressed for time. It’s easy to eat in a hurry because you have to go to work in the morning and have to keep up with your schedule at lunch. However, if you eat for more than 20 minutes and chew thoroughly at least 30 times, it prevents overeating and obesity and is also effective in preventing dementia. Find out the health effects and disease risks depending on meal times.
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◆ Meal time of at least 20 minutes > Chewing for a long time prevents dementia
Chewing your food also plays an important role in brain health. Chewing in your mouth stimulates the cerebral cortex and increases blood flow to the brain, supplying sufficient oxygen and nutrients to brain cells, thereby lowering the risk of dementia. In fact, research has shown that people who have poor chewing eating habits are linked to dementia. Chewing exercises are also recommended as a treatment for dementia patients. It is best to chew your food thoroughly at least 30 times and eat slowly and enjoyably for at least 20 minutes if possible.
◆ Meal time within 15 minutes > Overeating due to delayed satiety
Appetite is controlled by hormone secretion. A representative example is leptin, which suppresses appetite, and ghrelin, which stimulates appetite. Leptin secreted from adipose tissue sends a signal to the brain that one has eaten enough food and stops eating. On the other hand, ghrelin plays a role in signaling hunger to the brain when the stomach is empty. Leptin is secreted at least 15 minutes following starting a meal, and the more slowly and finely you chew, the better it is secreted. However, if the meal ends 15 minutes before the meal, the appetite-suppressing hormones do not work, which can easily lead to overeating.
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◆ Meal time within 5 minutes > Increased risk of disease
When meal times are short, calorie intake increases significantly, which often becomes the starting point for various metabolic diseases. People who ate within 5 minutes had a 3-fold higher risk of obesity, 2-fold higher risk of diabetes, 1.8-fold higher risk of hyperlipidemia, and 23-fold higher risk of fatty liver than those who consumed 15-minute or longer meals. If the condition persists for a long time within 5 minutes of mealtime, it can be a factor in causing not only acute myocardial infarction, but also cerebrovascular disease and stroke.
◆ Shorter meal times > Exposure to gastrointestinal diseases
If meal times are short and you eat quickly, the time food stays in the stomach becomes longer, exposing the stomach mucosa to more stomach acid. Ultimately, digestive function deteriorates, causing symptoms such as indigestion, abdominal pain, and heartburn, and long-term poor eating habits also increase the risk of developing gastrointestinal diseases such as gastritis, gastric ulcer, duodenal ulcer, and stomach cancer.
Eating food in a hurry also affects post-meal reflux. If you eat food quickly without chewing it well, you swallow a lot of air with the food and your stomach expands rapidly. At this time, the stomach expels air to lower the pressure, and in this process, stomach acid flows back together, damaging the esophageal mucosa and causing inflammation.
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