Chew your bite at least 15 times
Say goodbye to your fast food habit!
Stating that fast food consumption is a bad eating habit, experts warn that it can lead to negative consequences on general health, especially on digestive health. According to experts, when eating fast food is swallowed without fully chewing and digestion time is prolonged. Signals to the brain create a feeling of satiety later. This leads to overeating and weight gain.
Üsküdar University NPİSTANBUL Brain Hospital Nutrition and Diet Specialist Özden Örkçü drew attention to the harms of fast food habits.
Saying, “Eating is not a race and there is no reward for the first to finish at the end of the meal,” Özden Örkçü said, “Fast eating behaviors may remain as a fast eating habit for you later on. So if you’re always the first to finish your meal at the table, it’s a good idea to slow down. The faster you eat your food, the more you are not paying attention to what you are eating. Taking the food into your mouth and swallowing it does not mean eating, it is an action in which digestion begins with teeth, tongue and chewing in the mouth. In order to change your habits, find the slowest eater at the table and try to keep up with this person’s pace.
The one who prepares the food eats less
Pointing out that according to the results of the research, people who are in the process of preparing the food both eat less and digest better than others, Özden Örkçü said, “Exercise to prepare our food with processes such as peeling or chopping vegetables causes us to eat less. This shows that if you are a person who normally eats a lot and you are consciously hungry, you will eat less than usual if you prepare your food yourself.
Why is fast food bad?
Stating that fast food consumption is something that many people do without realizing it, but it is actually an inconvenience in terms of health, Özden Örkçü said, “Eating fast food, which can be described as a bad eating habit, can cause various harms to general health, especially digestive health. During fast eating, food is swallowed without chewing; This makes the digestion process more difficult. While foods are consumed in this way, signals to the brain cause a feeling of fullness later, and as a result, the person may eat more and gain weight.
When it becomes a habit, it invites diseases.
Noting that the harms of fast food are not limited to these, Özden Örkçü said, “When fast food becomes our habit after a while, it increases the susceptibility to the development of chronic obesity and metabolic syndrome. Excess weight also leads to important health problems such as insulin resistance, diabetes, cardiovascular diseases and stroke.
Chew your bite at least 15 times
Stating that studies have shown that fast eating in obese people, the functioning of satiety hormones in the stomach and intestines is impaired and the feeling of satiety disappears, Özden Örkçü said, “For this reason, it is emphasized that each bite taken into the mouth should be chewed at least 15 times when eating is started for the person who wants to lose weight. If the habit of eating slowly develops, satiety hormones from the stomach and intestines can return to normal body working tempo spontaneously.
Stating that the hunger and satiety centers of the stomach and brain are stimulated with nervous stimuli, Özden Örkçü said, “Therefore, it takes an average of 20 minutes for a bite taken while eating to be met by the stomach and for the stimulus to go to the brain and stimulate the satiety center. A fast-eating meal stimulates the brain’s satiety center late and delivers the message about satiety to the brain late. When this behavior becomes a habit, more food is eaten since the satiety center is not stimulated.
Eating time for main meals should be 20 minutes
Özden Örkçü advised, “Let’s eat our meals calmly and slowly,” and said, “Whatever we eat, our main meals should last at least 20 minutes. With good eating habits that will be etched into your brain during the slimming process, you will both lose weight regularly and give your body the guarantee of maintaining the weight you lost for a long time.
Source: (BHA) – Beyaz News Agency
