Nowadays, people are always in a hurry to work, get to the meeting or get to the meeting, but in this restless schedule of life we eat quickly, not considering how well we are junking food. While for many it may seem harmless, as is that if we do not food a hundred times? Why is it bad? But be careful, this ignored habit has unexpected health effects.Currently, when we finally admit that proper chewing our food is important for digestion and overall health, and this is much more than breaking our complex food into simpler substances to digest them better. You would be shocked when you learned about what bodily science is connected with. Now it is time to remember the wisdom of the grandparents “to chew the food” properly, not just on them; Modern science also agrees.
Gold amount of “chewing our food” – is there one?
There is no approach to this size for this thing, but it is often recommended to chew each bite that you take about 30-32 times. No one gave a certain amount for this; Some studies prove the percentage by which you need to increase your chewing power. A study published back in 2014 called “Increasing the number of chews before swallowing reduces normal weight, overweight and obesity” conducted a study among 45 adults at the age of 18-45 years that had normal weight; Some were overweight and some were obese. For the first time, researchers measured the self -elected amount of chewing each participant on the bite. In three separate sessions for lunch, the participants were asked to eat pizza to comfort if each bite is 100%, 150% or 200% of the usual amount of chewing. Participants were first asked to watch their chewing number (how many times they were naturally chewed). Then they were asked to chew either 100%, 150%, 200% (eg: 100% means 15 times their usual chewing capacity, 150% means 22 times more, and so on)
Main conclusions:
Participants, who chewed 150% of their base line, led to a 9.5% reduction. Those who decided to chew with a 200% capacity led to a decrease by 14.8% compared to other chewing speeds. All this suggests that more chewing, naturally, slows down the duration of food and eating speed. Despite the fact that there is less, the participants have not changed significantly after eating. Without negative impact on how complete you feel, it enhances that chewing is not just digestion; It is also a behavioral lever that you can improve to improve portion control, slow down and maintain healthy weight management. So, while this study does not support the idea of chewing each bite 32 times, it states that a doubling of your chewing can help you eat less food and you will still feel satisfied.
The harmful effects of bad chewing habits
DigestionChewing is the first step of digestion, and it begins in the mouth. If the food is not broken in the mouth, it can lead to bloating, gas and digestion. It doesn’t matter if you consume healthy food; The important thing is how well the nutrients are absorbed.Front and weight gainA higher power rate and less chewing degree were associated with overweight, according to the “diet speed and the degree of chewing to the state of body weight among preschool children in Japan: nationwide transverse examination”. If you eat slowly, it gives your brain time to register fullness, usually approximately 20 minutes after you start eating; It also prevents overeating.The best blood sugar controlStudies published by the National Library of Medicine say that the use may too quickly increase the risk of type 2 diabetes. Good news is that the speed of nutrition is what you can work on. Health experts believe we should start focusing more on how fast we eat, not just what we eat.
Practical tips for better chewing
Take the smaller bites: You are naturallyEat without screen: Practice careful nutrition, which, in turn, will help to improve food absorption.Note the texture: Chew until the food is almost liquid or mowed in the textureDon’t drink too much water with food: This can dilute the digestive enzymes; Instead, joke to activate saliva.
Ayurveda and traditional wisdom
In Ayurveda, digestion is called “lights” and chewing is the first step in the ignition of this fire. According to Ayurvedic texts, each bite should chew until it is as a paste, which not only helps in digestion, but also soothes the nervous system.So the next time you sit down, remember: chew slowly, carefully and well.
