Dr White

Often eat takeout food, how harmful to the body?

By Dr White

 


Studies have also found a pattern: people who "eat out" more are, on average, sicker and live shorter lives.

In 2021, a study in the United States counted 35,084 adults. Among them, those who ate takeout two or more meals a day had the highest risk of death during the study period (1999 to 2014). They had 1.49 times the all-cause mortality, 1.18 times the cardiovascular mortality and 1.67 times the cancer mortality compared to those who ate out less than 1 meal per week

Eating out all the time is unhealthy, which is probably in line with many people's intuition. But what is so mysterious about restaurant and take-out food that it can be so much less healthy than at home?

The obvious answer is that take-out food is made with more oil, salt, calories, and possibly hidden harmful substances such as gutter oil.

This is true. But high oil and salt, high calories, are not the only hazards of "eating out", even if you choose healthy dishes as much as possible, you can not completely eliminate the health risks of eating out.

The bigger problems are hidden in places that we are not aware of.

Large portions of dishes Sneak you in for 30% more

Over the past few decades, whether it's dine-in, take-out, or ready-made packaged food, portions have been getting bigger and bigger.

In 2013, the British Heart Association released a report stating that in the 20 years from 1993 to 2013:

  • The size of a one-serving shepherd's pie doubled, increasing by 98%
  • One serving of chicken curry prep increased 53% in size
  • One serving of lasagna increased by 39%
  • Single-serving garlic bread increased by 30 percent


The size of a person's meal seems to be fixed, but it is not. Many studies have found that people will involuntarily eat more when served larger portions of food.

A systematic evaluation of 88 studies showed that doubling the portion size of food resulted in an average 35 percent increase in what was eaten. Even if the person eating is not particularly hungry, or the food is not their favorite, they can not escape this effect.

 some studies have shown that smaller portions automatically make people eat less. The horizontal axis of the graph is the amount of portion reduction and the vertical axis is the level of energy intake reduction

If you eat takeout one meal a day, but do not increase your activity at the same time, the extra calories per year is about 50,000 kcal, which is equivalent to about 15 pounds of fatty meat.

takeout food How to harm health step by step?

First of all, eating too much brings not only more calories and secretly gaining weight, but also comes with many other health risks.

With adequate and balanced nutrition, eating less can have a positive effect on life expectancy, and reduce the risk of cardiovascular disease, cancer, and diabetes. It may also help improve mood and sleep, help you control your weight, and even improve the "sexual well-being" index.

Secondly, restaurants and take-out dishes are already big on oil and salt, and eat more, so that the oil and salt intake "more on more".

A study in the United States shows that, compared to eating at home, just one restaurant take-out a day, you can eat a lot more fat and salt.

More critically, the irrational mix of restaurant take-out dishes, but the intake of many important nutrients is even less.

For example, vitamins and dietary fiber higher green leafy vegetables, need to be carefully cleaned also easily bad, many take-away will choose more convenient and more resistant to storage of potatoes, eggplant, carrots and so on as a side dish.

I know it's good to do it at home But do not have time to do, what to do?

If you find it difficult to do so and are always involuntarily dragged along by restaurant take-out, then there is a recommended approach: the positive thinking diet.

The core of it is to change "eating unconsciously" to "eating consciously", actively shutting down what you're actually eating, how you're eating, and how you feel about eating.

The next time you eat, instead of playing with your phone or gobbling down your food, try to focus on feeling:

  • What are you eating? What is it made of and how does it taste?
  • What does it taste like? Is it salty, is it sweet? Is it tasty?
  • Are you full, how full are you, or are you already starting to get full?

Only by being aware of what you are eating can you do so without eating more and more and jump out of the trap of oil, salt and sugar addiction and choose takeaways and restaurants that are more suitable for you.

Comments

Post a Comment

Popular Blogs

3 truths about the toxicity of secondhand smoke! effects are harmful

By Dr White
Image
  Imagine you walk into a room with unlit cigarette butts thrown on the floor, on the coffee table, and several people in the room with a few in their mouths. This is the all-too-common scene of us inhaling secondhand smoke. But this cloud of smoke is only on the surface. What's going on behind the scenes is something you may never have thought of - the room is slowly releasing a kind of smoke that contains more than 7,000 chemicals, more than 70 of which are known carcinogens. At the same dose, sidestream smoke may be more toxic than mainstream smoke, and 85% of the secondhand smoke we inhale is sidestream smoke. When a person smokes, the smoke produced by the tobacco enters his mouth through the mouthpiece, which is the mainstream smoke; and at the end of the tobacco, the smoke released from the burning butt is the sidestream smoke. Incomplete combustion of sidestream smoke, higher toxic gas content Just like firewood. When well ventilated, the fire burns fully and the air is cle
Read more

Hypertension guidelines 2023 | Changing lifestyle habits can lower blood pressure!

By Dr White
Image
Manipulating your blood pressure normally is saving your life. The risk of stroke, coronary heart disease, heart failure, and even death, becomes greater with elevated blood pressure, even though many times there are no symptoms. But many people's blood pressure control is not good, either very high or very volatile. In addition to not taking medication regularly, one of the main reasons is: or keep their original habits, the food and drink, do not pay attention to the adjustment of the lifestyle. There may be 2 thoughts behind it. - All are now taking antihypertensive drugs, the way of life is not important. - It is difficult to do this, and it is difficult to stick to an "ascetic" style of life. In fact, adjusting your lifestyle is not as difficult as you think, and its impact on blood pressure is seriously overlooked. It's not just antihypertensive drugs that can lower blood pressure  The effect of lifestyle modification is underestimated The key to controlling blo
Read more

How Smoking Damages Your Lungs --Real shots revealed

By Dr White
Image
Not long ago, the "pneumonia" and "white lung" were still frightening, and the lung, an organ that is used to working silently, appeared in the center of our vision for the first time, and everyone was anxious to get a pair of good lungs. Fortunately, the effects of the new coronavirus on the lungs are relatively non-durable, and even in the case of those infected with pneumonia, most of the lungs are not destroyed for life. Compared to viruses, the various tobacco products around us are the ones that slowly damage the lungs one step at a time. Today we will not list the numbers of smoking hazards, but follow the various examination lenses, deep inside the body, to see what smoking has done to the lungs. The following part of the picture is too real, may cause discomfort, please read with caution. A healthy lung looks like this Healthy lungs are usually light red, though hidden inside the body and not often seen in their true form. To look inside the lungs, two main
Read more