吃太飽竟比吸煙更危險？醫生揭秘：壹日三餐的黃金搭配，多活20年！#健康飲食 #科學研究 #長壽秘訣 #營養均衡
美聽
[{'start': '3.340', 'end': '4.629', 'text': 'Welcome to Meiting. Have'}, {'start': '7.616', 'end': '9.920', 'text': 'you ever had this experience: having'}, {'start': '10.389', 'end': '11.669', 'text': 'dinner with friends on weekends.'}, {'start': '11.989', 'end': '14.570', 'text': 'Facing a table full of delicious food, you simply cannot stop eating.'}, {'start': '14.784', 'end': '16.725', 'text': 'In the end, you are so full that you can’t even buckle your belt. In your'}, {'start': '16.959', 'end': '19.200', 'text': 'heart, you are still thinking, “I will lose weight after finishing this meal.”'}, {'start': '20.053', 'end': '21.162', 'text': 'But did you know that'}, {'start': '21.631', 'end': '24.021', 'text': 'this “eating until you have to lean on the wall” eating habit'}, {'start': '24.362', 'end': '26.944', 'text': 'may be quietly harming our bodies?'}, {'start': '27.797', 'end': '31.018', 'text': 'Next, let’s talk about the important matter of eating:'}, {'start': '31.488', 'end': '33.215', 'text': 'eating too much is really dangerous. Eating too'}, {'start': '33.493', 'end': '35.327', 'text': '“vegetarian” also has pitfalls. The'}, {'start': '35.669', 'end': '37.205', 'text': 'wisdom of three meals a day is'}, {'start': '37.269', 'end': '39.338', 'text': 'actually hidden in two key “degrees”. The hidden'}, {'start': '41.344', 'end': '42.709', 'text': 'dangers of eating too much:'}, {'start': '43.178', 'end': '43.733', 'text': 'Your stomach'}, {'start': '44.010', 'end': '45.183', 'text': 'really needs a rest.'}, {'start': '46.634', 'end': '49.749', 'text': '1. Warning from animal experiments: Eat less and live a few more'}, {'start': '49.984', 'end': '50.901', 'text': 'years.'}, {'start': '52.629', 'end': '55.082', 'text': 'Let me first tell you about two interesting studies.'}, {'start': '55.530', 'end': '56.917', 'text': 'As early as 2017  An experiment on 800 mice was'}, {'start': '57.152', 'end': '59.630', 'text': 'published in the journal Nature Metabolism.'}, {'start': '62.378', 'end': '64.106', 'text': 'Scientists divided them into several groups:'}, {'start': '64.618', 'end': '65.578', 'text': 'some ate whatever they wanted, some'}, {'start': '65.941', 'end': '67.477', 'text': 'controlled their food intake from a'}, {'start': '67.754', 'end': '70.272', 'text': 'young age, and some ate whatever they wanted when they were young and controlled their food intake when they got older. The'}, {'start': '70.592', 'end': '73.024', 'text': 'results showed a clear lifespan ranking:'}, {'start': '73.493', 'end': '76.550', 'text': 'mice that ate less throughout their lives > mice that started to eat less in middle age > mice that'}, {'start': '76.550', 'end': '79.381', 'text': 'ate as much as they wanted throughout their lives.'}, {'start': '80.234', 'end': '81.173', 'text': 'Just like us humans, when we'}, {'start': '81.493', 'end': '82.944', 'text': 'eat as much as we want when we are young,'}, {'start': '83.242', 'end': '84.437', 'text': 'and then we want to "repair" when we are old, the'}, {'start': '84.501', 'end': '86.272', 'text': 'effect has been greatly reduced. Even'}, {'start': '87.146', 'end': '89.898', 'text': 'more shocking is the rhesus monkey experiment.'}, {'start': '90.197', 'end': '92.906', 'text': 'American scientists spent 20 years tracking and observing and'}, {'start': '93.183', 'end': '95.786', 'text': 'found that monkeys that ate 30% less every day had an'}, {'start': '96.149', 'end': '99.370', 'text': 'average lifespan 20 years longer than monkeys that ate as much as they wanted,'}, {'start': '99.776', 'end': '103.232', 'text': 'and the incidence of diabetes and cardiovascular disease was much lower. It'}, {'start': '104.085', 'end': '106.445', 'text': 'should be noted that the genetic similarity between rhesus monkeys and humans is as'}, {'start': '106.445', 'end': '108.650', 'text': 'high as 93%.'}, {'start': '109.055', 'end': '112.300', 'text': 'Although this result cannot be directly applied to humans'}, {'start': '112.384', 'end': '114.389', 'text': 'But it is enough to sound the alarm for us: There is really a myriad of connections between'}, {'start': '114.816', 'end': '116.181', 'text': 'eating more and living shorter.'}, {'start': '120.874', 'end': '123.245', 'text': '2. Five major health risks of eating too much'}, {'start': '123.245', 'end': '128.234', 'text': 'Health crisis 1. Death from overwork of gastric mucosa:'}, {'start': '129.727', 'end': '132.160', 'text': 'Our stomach is like an elastic pocket. The'}, {'start': '132.416', 'end': '134.506', 'text': 'normal capacity is about 1.5 liters,'}, {'start': '134.826', 'end': '137.151', 'text': 'but it can hold up to 3 liters.'}, {'start': '137.856', 'end': '138.794', 'text': 'But every time you eat, the'}, {'start': '139.114', 'end': '141.546', 'text': 'gastric mucosa is like a high-speed running machine. It'}, {'start': '141.653', 'end': '143.167', 'text': 'works under long-term overload.'}, {'start': '143.466', 'end': '145.322', 'text': 'Once the mucosal barrier is damaged'}, {'start': '145.535', 'end': '147.989', 'text': ', gastric ulcer and gastric erosion will come.'}, {'start': '148.842', 'end': '152.554', 'text': 'Have you ever experienced heartburn and acid reflux after a big meal?'}, {'start': '153.002', 'end': '154.538', 'text': "That's the stomach protesting."}, {'start': '156.309', 'end': '159.381', 'text': 'Health crisis 2. The trigger of metabolic diseases:'}, {'start': '160.853', 'end': '163.221', 'text': 'Excess calories will be converted into fat,'}, {'start': '163.434', 'end': '164.778', 'text': 'first piled up in the belly to'}, {'start': '164.949', 'end': '166.122', 'text': 'form a "swimming ring".'}, {'start': '166.570', 'end': '167.807', 'text': "Don't underestimate these fat,"}, {'start': '168.192', 'end': '169.898', 'text': 'they will secrete inflammatory factors.'}, {'start': '170.154', 'end': '172.906', 'text': 'Keep the body in a state of "chronic inflammation" for a long time.'}, {'start': '173.738', 'end': '174.570', 'text': 'Data shows that the'}, {'start': '174.805', 'end': '178.688', 'text': 'risk of overweight people developing diabetes is three times that of normal people.'}, {'start': '179.007', 'end': '180.821', 'text': 'Fatty liver is "9 out of 10 fat people have it".'}, {'start': '182.399', 'end': '185.664', 'text': 'Health crisis 3. Invisible pusher of cancer risk: The'}, {'start': '187.114', 'end': '188.927', 'text': 'pancreas is responsible for secreting digestive enzymes. When you'}, {'start': '189.205', 'end': '191.552', 'text': 'eat too much, the pancreas has to "go full steam".'}, {'start': '191.829', 'end': '194.730', 'text': 'Long-term high-load operation may induce pancreatitis,'}, {'start': '195.199', 'end': '197.781', 'text': 'and chronic inflammation is the breeding ground for cancer. The'}, {'start': '198.634', 'end': '200.234', 'text': 'incidence of gastric cancer and liver cancer is'}, {'start': '200.469', 'end': '203.477', 'text': 'also significantly higher in people who overeat for a long time.'}, {'start': '205.226', 'end': '208.170', 'text': 'Health crisis 4. Premature aging of the brain:'}, {'start': '209.642', 'end': '210.517', 'text': 'You may not know that'}, {'start': '210.751', 'end': '213.482', 'text': 'eating too much will reduce the blood supply to the brain.'}, {'start': '213.759', 'end': '216.511', 'text': 'This is the reason for drowsiness after meals. If this continues'}, {'start': '217.343', 'end': '218.197', 'text': 'for a long time,'}, {'start': '218.538', 'end': '220.820', 'text': 'nerve cells will be damaged due to lack of oxygen.'}, {'start': '220.906', 'end': '224.170', 'text': 'Memory loss and slow reaction are early signals.'}, {'start': '225.642', 'end': '228.544', 'text': 'Health crisis 5. Invisible killer of life:'}, {'start': '229.994', 'end': '231.253', 'text': 'Taking all the risks into consideration,'}, {'start': '231.488', 'end': '232.447', 'text': 'scientists estimate that'}, {'start': '232.682', 'end': '236.202', 'text': 'long-term overeating may shorten life by 5 to 10 years,'}, {'start': '236.522', 'end': '238.425', 'text': 'which is equivalent to the harm of smoking 2 packs of cigarettes a day.'}, {'start': '238.425', 'end': '243.114', 'text': '3. The golden rule of eating 80% full:'}, {'start': '243.583', 'end': '245.589', 'text': 'How to eat just right?'}, {'start': '247.381', 'end': '250.559', 'text': 'Yale University in the United States conducted a two-year follow-up study and'}, {'start': '250.858', 'end': '253.205', 'text': 'found that people who eat 20% less calories per day'}, {'start': '253.525', 'end': '255.755', 'text': '(that is, 80% full) have'}, {'start': '255.755', 'end': '257.664', 'text': 'significantly lower levels of inflammation in the body and'}, {'start': '257.898', 'end': '259.477', 'text': 'slower cell aging. The'}, {'start': '260.330', 'end': '262.847', 'text': 'key is how to judge 80% full.'}, {'start': '263.317', 'end': '264.554', 'text': 'Remember three stages:'}, {'start': '265.600', 'end': '266.325', 'text': '70% full: The'}, {'start': '266.752', 'end': '267.434', 'text': 'stomach is not full,'}, {'start': '267.861', 'end': '270.079', 'text': 'but the interest in food has decreased significantly. The'}, {'start': '270.378', 'end': '272.021', 'text': 'speed of chopsticks picking up food has slowed down.'}, {'start': '272.320', 'end': '273.258', 'text': 'Stop eating at this time. After'}, {'start': '273.578', 'end': '275.946', 'text': 'half an hour, you will feel a little hungry. It'}, {'start': '276.223', 'end': '278.122', 'text': 'is a state of "you can eat or not".'}, {'start': '279.167', 'end': '279.829', 'text': '80% full:  There'}, {'start': '280.234', 'end': '281.877', 'text': 'is a slight feeling of fullness in the stomach,'}, {'start': '282.303', 'end': '284.117', 'text': 'but it won’t be uncomfortable even if you eat a few more bites.'}, {'start': '284.245', 'end': '285.205', 'text': 'After you put down your chopsticks,'}, {'start': '285.525', 'end': '287.381', 'text': 'this feeling of fullness will slowly spread,'}, {'start': '287.701', 'end': '288.810', 'text': 'but you won’t feel full.'}, {'start': '289.855', 'end': '290.602', 'text': 'Very full: Your'}, {'start': '291.029', 'end': '292.287', 'text': 'stomach is hard and you'}, {'start': '292.480', 'end': '294.592', 'text': 'feel something is pressing against your stomach with the slightest movement.'}, {'start': '295.018', 'end': '297.749', 'text': 'This state should not occur more than once a week. It is'}, {'start': '298.687', 'end': '301.909', 'text': 'recommended that you prepare a small bowl and plate when eating.'}, {'start': '302.293', 'end': '304.362', 'text': 'Chew each mouthful of food more than 20 times.'}, {'start': '304.597', 'end': '306.858', 'text': 'Put down your chopsticks and rest for 1 minute in the middle of eating to give the'}, {'start': '307.114', 'end': '309.333', 'text': 'brain time to receive the "satiety signal": You'}, {'start': '309.781', 'end': '310.442', 'text': 'should know that the'}, {'start': '310.762', 'end': '313.578', 'text': 'brain perceives fullness 20 minutes slower than the stomach.'}, {'start': '315.541', 'end': '317.055', 'text': 'Misconceptions about light diet:'}, {'start': '317.503', 'end': '318.997', 'text': 'Vegetarianism does not mean health.'}, {'start': '320.746', 'end': '324.693', 'text': '1. Misunderstood light diet: No oil and no meat is not the truth.'}, {'start': '326.463', 'end': '329.386', 'text': 'Many people think that light diet means "eating grass". They eat'}, {'start': '329.642', 'end': '330.986', 'text': 'vegetables and tofu every day, but'}, {'start': '331.093', 'end': '332.608', 'text': 'new problems arise as a result.'}, {'start': '333.461', 'end': '335.338', 'text': 'A 50-year-old woman in Shanghai has been a'}, {'start': '335.552', 'end': '337.834', 'text': 'vegetarian for 10 years for the sake of health. She was'}, {'start': '338.154', 'end': '341.013', 'text': 'eventually diagnosed with severe fatty liver and muscle atrophy, and'}, {'start': '341.098', 'end': '342.506', 'text': 'even climbing stairs was difficult for her.'}, {'start': '342.954', 'end': '345.279', 'text': 'This was because she fell into two misunderstandings:'}, {'start': '346.730', 'end': '349.376', 'text': 'Misconception 1: Hidden protein famine: The'}, {'start': '350.826', 'end': '354.474', 'text': 'human body has 8 essential amino acids that can only be obtained from food. The amino acid composition'}, {'start': '354.794', 'end': '357.750', 'text': 'of animal protein (meat, eggs, milk) is'}, {'start': '357.750', 'end': '360.149', 'text': 'closer to that of the human body, with an'}, {'start': '360.469', 'end': '362.709', 'text': 'absorption rate of over 90%. However,'}, {'start': '362.986', 'end': '366.762', 'text': 'plant protein (beans, nuts) is wrapped in cell walls and has an'}, {'start': '366.933', 'end': '369.088', 'text': 'absorption rate of only about 60%.'}, {'start': '369.941', 'end': '371.221', 'text': 'People who eat vegetarian food for a long time are'}, {'start': '371.498', 'end': '374.399', 'text': 'prone to fatigue, hair loss, decreased immunity,'}, {'start': '374.698', 'end': '376.768', 'text': 'and even slower wound healing.'}, {'start': '378.432', 'end': '381.162', 'text': 'Misconception 2: Fructose trap and fatty liver:'}, {'start': '382.613', 'end': '384.832', 'text': 'Many people use fruit instead of regular meals,'}, {'start': '385.066', 'end': '386.645', 'text': 'thinking it is "low-calorie and healthy",'}, {'start': '386.922', 'end': '389.610', 'text': 'but fruits such as apples and grapes are rich in fructose.'}, {'start': '389.909', 'end': '392.298', 'text': 'Fructose will directly enter the liver for metabolism.'}, {'start': '392.597', 'end': '394.517', 'text': 'Excessive intake will be converted into fat.'}, {'start': '395.370', 'end': '396.074', 'text': 'Studies have found that'}, {'start': '396.351', 'end': '397.994', 'text': 'people who drink 2 cups of juice a day have a'}, {'start': '398.229', 'end': '401.557', 'text': '30% higher risk of fatty liver than those who do not drink it,'}, {'start': '401.877', 'end': '403.541', 'text': 'not to mention those invisible sugars,'}, {'start': '403.861', 'end': '405.333', 'text': 'such as salad dressings and cakes. They'}, {'start': '405.610', 'end': '406.378', 'text': 'look light, but they are full of'}, {'start': '406.698', 'end': '408.170', 'text': 'sugar and fat.'}, {'start': '410.133', 'end': '412.400', 'text': '2. The three major hazards of long-term vegetarianism.'}, {'start': '412.400', 'end': '417.173', 'text': 'Hazard 1. The gentle killer of osteoporosis:'}, {'start': '418.645', 'end': '421.312', 'text': 'Insufficient protein will lead to calcium absorption disorders.'}, {'start': '421.610', 'end': '425.066', 'text': 'At the same time, vegetarians often do not consume enough vitamins D and K.'}, {'start': '425.471', 'end': '428.842', 'text': 'These two nutrients are guides to calcium deposition in bones.'}, {'start': '429.696', 'end': '430.463', 'text': 'Data show that'}, {'start': '430.783', 'end': '434.496', 'text': 'vegans have a 50% higher risk of fractures than omnivores,'}, {'start': '434.816', 'end': '436.458', 'text': 'especially middle-aged and elderly women.'}, {'start': '438.186', 'end': '440.277', 'text': 'Misconception 2. Decreased cognitive function: The'}, {'start': '441.749', 'end': '443.605', 'text': 'brain needs phospholipids and Omega-3'}, {'start': '443.690', 'end': '446.570', 'text': 'fatty acids to maintain nerve cell connections.'}, {'start': '446.847', 'end': '450.282', 'text': 'These nutrients are mainly found in fish and lean meat.'}, {'start': '450.752', 'end': '453.546', 'text': 'Long-term deficiency can lead to memory loss'}, {'start': '453.674', 'end': '456.127', 'text': "and even increase the risk of Alzheimer's disease."}, {'start': '457.877', 'end': '460.202', 'text': 'Myth 3: Digestive dysfunction:'}, {'start': '461.674', 'end': '462.997', 'text': 'Without the lubrication of fat,'}, {'start': '463.274', 'end': '464.832', 'text': 'intestinal motility will slow down.'}, {'start': '465.109', 'end': '467.562', 'text': 'Many vegetarians have constipation problems.'}, {'start': '468.032', 'end': '471.040', 'text': 'At the same time, bile lacks food stimulation for a long time and is'}, {'start': '471.189', 'end': '473.322', 'text': 'prone to stagnation and gallstones.'}, {'start': '475.285', 'end': '478.528', 'text': '3. The correct way to open a scientific and light diet. The core of a'}, {'start': '480.298', 'end': '481.877', 'text': 'true light diet'}, {'start': '482.133', 'end': '483.989', 'text': 'is "three less" and "one balance":'}, {'start': '485.440', 'end': '485.973', 'text': 'Less oil:'}, {'start': '486.378', 'end': '489.621', 'text': 'No more than 25 grams of edible oil per day (about 2 porcelain spoons).'}, {'start': '489.898', 'end': '492.032', 'text': 'Olive oil and tea seed oil are preferred.'}, {'start': '492.330', 'end': '494.122', 'text': 'Avoid repeatedly heating oils.'}, {'start': '494.549', 'end': '495.914', 'text': 'Use "hot pan and cold oil" for cooking.'}, {'start': '496.298', 'end': '498.239', 'text': 'Cold salad is healthier than cooking.'}, {'start': '499.690', 'end': '500.223', 'text': 'Less salt: The'}, {'start': '500.650', 'end': '503.445', 'text': 'World Health Organization recommends no more than 5 grams of salt per day.'}, {'start': '503.615', 'end': '505.685', 'text': 'Equivalent to a beer bottle cap'}, {'start': '506.517', 'end': '509.845', 'text': 'Beware of hidden salt: 1 pack of mustard tuber contains 10g of salt'}, {'start': '510.165', 'end': '511.375', 'text': '1 sausage contains 4g of salt'}, {'start': '511.375', 'end': '514.986', 'text': 'Even bread and biscuits have hidden salt'}, {'start': '516.437', 'end': '517.013', 'text': 'Less sugar:'}, {'start': '517.418', 'end': '519.487', 'text': 'No more than 25g of added sugar per day'}, {'start': '519.786', 'end': '522.965', 'text': 'Milk tea, cola, honey water are all high in sugar'}, {'start': '523.349', 'end': '526.186', 'text': '200-350g of fruit per day is enough'}, {'start': '526.442', 'end': '527.296', 'text': "Don't eat it as a meal"}, {'start': '528.746', 'end': '529.770', 'text': 'Nutritional balance: Achieve a'}, {'start': '530.176', 'end': '532.031', 'text': '"121" structure for each meal'}, {'start': '532.373', 'end': '536.085', 'text': '1 fist of staple food (coarse and fine combination), 2 fists of vegetables (dark color'}, {'start': '536.469', 'end': '539.648', 'text': 'accounts for half), 1 fist of protein (mainly fish, poultry, eggs and beans,'}, {'start': '539.903', 'end': '542.037', 'text': 'no more than 500g of red meat per week)'}, {'start': '542.890', 'end': '546.624', 'text': 'For example, breakfast can be whole wheat bread + eggs + milk'}, {'start': '546.922', 'end': '549.397', 'text': 'Lunch mixed grains + lean meat + green leafy vegetables'}, {'start': '549.738', 'end': '552.106', 'text': 'Dinner tofu + fish and shrimp + seasonal vegetables'}, {'start': '552.938', 'end': '553.898', 'text': 'In terms of cooking methods'}, {'start': '554.176', 'end': '559.061', 'text': 'Steaming, boiling, stewing and chilling are better than stir-frying, frying and deep-frying.'}, {'start': '559.872', 'end': '563.626', 'text': 'For example, steamed fish has 50% less fat than braised fish, and'}, {'start': '563.989', 'end': '566.570', 'text': 'blanched shrimp retains more nutrients than braised shrimp. The'}, {'start': '568.533', 'end': '571.328', 'text': 'golden combination of three meals a day: eat at the right time and'}, {'start': '571.498', 'end': '572.394', 'text': 'in the right order.'}, {'start': '574.143', 'end': '576.575', 'text': '1. The biological clock code for meal time'}, {'start': '577.728', 'end': '579.392', 'text': "Breakfast, 7 to 9 o'clock"}, {'start': '579.669', 'end': '580.522', 'text': 'Start metabolism:'}, {'start': '581.567', 'end': '583.509', 'text': 'Eat breakfast within 1 hour after getting up. Pair it'}, {'start': '583.850', 'end': '586.261', 'text': 'with protein (eggs, milk)'}, {'start': '586.517', 'end': '589.013', 'text': 'and complex carbohydrates (oats, whole wheat)'}, {'start': '589.375', 'end': '592.149', 'text': 'to increase the metabolic rate of the day by 10%.'}, {'start': '593.002', 'end': '595.711', 'text': 'Missing breakfast will lead to overeating at noon and'}, {'start': '595.797', 'end': '597.585', 'text': 'large fluctuations in blood sugar.'}, {'start': '597.585', 'end': '600.597', 'text': "Lunch, 11 to 13 o'clock"}, {'start': '600.874', 'end': '601.621', 'text': 'Replenish energy:'}, {'start': '602.687', 'end': '603.669', 'text': 'Lunch should be resistant to hunger. Focus'}, {'start': '603.989', 'end': '606.165', 'text': 'on protein and vegetables. Eat a'}, {'start': '606.421', 'end': '607.168', 'text': 'moderate amount of staple food.'}, {'start': '607.509', 'end': '610.239', 'text': 'Avoid afternoon drowsiness caused by large amounts of refined carbohydrates (white rice'}, {'start': '610.495', 'end': '612.714', 'text': ', noodles).'}, {'start': '614.143', 'end': '616.341', 'text': "Dinner, 17 to 19 o'clock"}, {'start': '616.554', 'end': '617.749', 'text': 'Light and easy to digest:'}, {'start': '618.773', 'end': '620.607', 'text': 'Eat dinner 3 hours before going to bed.'}, {'start': '620.885', 'end': '623.765', 'text': 'Mainly eat porridge, tofu, and green leafy vegetables.'}, {'start': '624.085', 'end': '626.666', 'text': 'Avoid eating too much meat and fish to increase the burden on the stomach.'}, {'start': '627.520', 'end': '628.181', 'text': 'Studies have found that'}, {'start': '628.586', 'end': '630.015', 'text': 'eating after 8 pm'}, {'start': '630.335', 'end': '632.661', 'text': 'increases the risk of obesity by 55%.'}, {'start': '634.624', 'end': '637.162', 'text': '2. The weight loss secret of the order of eating.'}, {'start': '638.911', 'end': '641.109', 'text': 'Japanese scientists have done an experiment:'}, {'start': '641.557', 'end': '645.013', 'text': 'People who eat vegetables first, then protein, and finally staple food have a 30% lower'}, {'start': '645.397', 'end': '647.955', 'text': 'rise in blood sugar after meals than'}, {'start': '647.955', 'end': '649.856', 'text': 'those who eat staple food first. The'}, {'start': '650.325', 'end': '651.413', 'text': 'correct order is:'}, {'start': '652.266', 'end': '653.184', 'text': 'Soup, water:'}, {'start': '653.610', 'end': '656.341', 'text': 'Drink half a bowl of soup before meals (less oil and salt) to'}, {'start': '656.575', 'end': '657.429', 'text': 'moisturize the stomach and'}, {'start': '657.664', 'end': '658.624', 'text': 'increase satiety.'}, {'start': '659.669', 'end': '660.159', 'text': 'Vegetables:'}, {'start': '660.586', 'end': '662.058', 'text': 'Eat 200 grams of green leafy vegetables first.'}, {'start': '662.335', 'end': '664.746', 'text': 'Dietary fiber can delay the rise in blood sugar and'}, {'start': '665.023', 'end': '666.858', 'text': 'occupy 1/3 of the stomach capacity.'}, {'start': '667.711', 'end': '668.330', 'text': 'Protein:'}, {'start': '668.757', 'end': '670.378', 'text': 'Chicken, duck, fish, tofu and eggs.'}, {'start': '670.719', 'end': '672.213', 'text': 'These foods are slowly digested.  It'}, {'start': '672.512', 'end': '673.599', 'text': 'can prolong the feeling of fullness. It is'}, {'start': '673.856', 'end': '676.053', 'text': 'recommended that it takes up 1/3 of the stomach capacity. Staple'}, {'start': '677.119', 'end': '677.610', 'text': 'food:'}, {'start': '678.037', 'end': '679.125', 'text': 'Eat staple food last.'}, {'start': '679.210', 'end': '681.130', 'text': 'Choose mixed grains and potatoes.'}, {'start': '681.365', 'end': '682.773', 'text': 'Control the amount to the size of 1 fist and'}, {'start': '683.072', 'end': '683.946', 'text': 'avoid overeating.'}, {'start': '684.799', 'end': '687.424', 'text': 'This order can not only control the total calories,'}, {'start': '687.637', 'end': '689.066', 'text': 'but also stabilize blood sugar and'}, {'start': '689.130', 'end': '690.645', 'text': 'reduce fat accumulation.'}, {'start': '692.586', 'end': '694.506', 'text': 'Common dietary misunderstandings are revealed.'}, {'start': '696.277', 'end': '698.410', 'text': '1. You should be hungry when losing weight. Wrong.'}, {'start': '698.965', 'end': '703.168', 'text': 'Excessive dieting will lead to muscle loss and decreased metabolism,'}, {'start': '703.381', 'end': '704.725', 'text': 'forming a "fat-prone physique". The'}, {'start': '705.194', 'end': '707.434', 'text': 'real way to lose weight is to "eat enough nutrition and the right'}, {'start': '707.648', 'end': '708.458', 'text': 'calories". The'}, {'start': '708.757', 'end': '712.000', 'text': 'daily calorie gap is controlled at 300-500 calories.'}, {'start': '712.362', 'end': '715.413', 'text': 'For example, replace a bowl of rice with half a bowl of mixed grains. Eat more'}, {'start': '715.754', 'end': '717.504', 'text': 'vegetables and protein, it will be'}, {'start': '717.717', 'end': '719.018', 'text': 'easier to stick to it.'}, {'start': '720.789', 'end': '723.413', 'text': '2. The more vegetarian the elderly eat, the healthier they are.'}, {'start': '724.864', 'end': '727.637', 'text': 'Wrong. The elderly have reduced digestion and absorption capacity,'}, {'start': '727.914', 'end': '730.794', 'text': 'and need high-quality protein to maintain muscle mass ('}, {'start': '731.135', 'end': '733.845', 'text': 'Muscle loss will lead to an increased risk of falling) It is'}, {'start': '734.698', 'end': '736.950', 'text': 'recommended to eat 1 egg, 1 cup of'}, {'start': '736.950', 'end': '739.029', 'text': 'milk, 1 ounce of lean meat or fish and shrimp'}, {'start': '739.328', 'end': '740.949', 'text': 'every day, and eat soy products twice a week'}, {'start': '741.162', 'end': '741.945', 'text': 'to prevent sarcopenia'}, {'start': '741.945', 'end': '743.872', 'text': '(muscle loss).'}, {'start': '745.599', 'end': '748.373', 'text': '3. Children need to eat more to grow. If'}, {'start': '749.845', 'end': '753.770', 'text': 'children eat too much, it will cause premature closure of the epiphyseal line,'}, {'start': '754.026', 'end': '755.221', 'text': 'which will affect their growth.'}, {'start': '756.053', 'end': '758.250', 'text': 'Parents should pay attention to "two points of hunger and cold".'}, {'start': '758.485', 'end': '759.829', 'text': 'Eat 70% full at each meal to'}, {'start': '760.106', 'end': '763.157', 'text': 'ensure the intake of protein (milk, eggs, lean meat'}, {'start': '763.413', 'end': '765.504', 'text': '), calcium (dairy products, soy products) and'}, {'start': '765.738', 'end': '768.320', 'text': 'vitamin D (sunbathing) is'}, {'start': '768.554', 'end': '769.856', 'text': 'more important than eating.'}, {'start': '771.840', 'end': '773.653', 'text': 'Eating is a lifelong practice.'}, {'start': '775.424', 'end': '776.298', 'text': 'From today on,'}, {'start': '776.661', 'end': '778.730', 'text': 'let\'s be a "'}, {'start': '779.029', 'end': '780.096', 'text': 'mindfuleater":'}, {'start': '780.522', 'end': '781.952', 'text': 'turn off the mobile phone when eating and'}, {'start': '782.186', 'end': '783.978', 'text': 'feel the taste of the food with your heart  Use'}, {'start': '784.426', 'end': '786.133', 'text': 'less oil and salt when cooking, and'}, {'start': '786.389', 'end': '787.818', 'text': 'more color matching.'}, {'start': '788.245', 'end': '790.015', 'text': 'Learn to say "enough" when dining together'}, {'start': '790.335', 'end': '792.106', 'text': 'to give your stomach some time to rest.'}, {'start': '792.746', 'end': '796.671', 'text': 'In fact, healthy eating is never about ascetic restraint,'}, {'start': '796.992', 'end': '799.018', 'text': 'but about finding a balance that suits you:'}, {'start': '799.466', 'end': '801.023', 'text': 'neither suppressing your appetite excessively'}, {'start': '801.322', 'end': '802.880', 'text': 'nor tolerating overeating.'}, {'start': '803.285', 'end': '805.034', 'text': 'Enjoying the fun of food'}, {'start': '805.162', 'end': '806.634', 'text': 'while understanding the needs of your body.'}, {'start': '807.487', 'end': '809.514', 'text': 'Just like what the ancients said, "Eat in moderation and'}, {'start': '809.664', 'end': '810.624', 'text': 'have a regular daily routine."'}, {'start': '810.880', 'end': '811.605', 'text': 'These eight words'}, {'start': '811.840', 'end': '813.802', 'text': 'are the secret to longevity.'}, {'start': '814.848', 'end': '818.090', 'text': "I hope that today's sharing will give you a new understanding of eating."}, {'start': '818.304', 'end': '819.669', 'text': 'Starting from the next meal, try eating'}, {'start': '819.840', 'end': '820.757', 'text': '80% full and'}, {'start': '820.970', 'end': '822.208', 'text': 'try a combination of meat and vegetables.'}, {'start': '822.506', 'end': '823.317', 'text': 'You will find that'}, {'start': '823.445', 'end': '825.578', 'text': 'health lies between every meal.'}, {'start': '827.263', 'end': '828.117', 'text': 'Subscribe to Meiting.'}, {'start': '828.479', 'end': '830.360', 'text': "I'm here to wish you a happy life."}]