Stating that fast food consumption is a bad nutritional habit, experts warn that it may have negative consequences on general health, especially digestive health. According to experts, when eating fast, foods are swallowed without chewing and digestion time is prolonged. The signals going to the brain create a feeling of satiety later. This leads to more eating and weight gain.
Üsküdar University NPİSTANBUL Brain Hospital Nutrition and Diet Specialist Özden Örkçü drew attention to the harms of fast eating habits.
"Eating is not a race, and there is no reward for the first finisher at the end of the meal," Özden Örkçü said, “Fast eating behaviors may remain as a fast eating habit later on. Therefore, if you are always the first to finish your meal at the table, it would be better to slow down. The faster you eat your food, the more you don't pay attention to what you eat. Taking food into your mouth and swallowing it does not mean eating, it is an action that starts digestion with teeth, tongue and chewing in the mouth. "To change your habits, find the slowest eater at the table and try to keep up with the pace of that person," he said.
The one who prepares the food eats less
According to the results of the research, Özden Örkçü pointed out that people in the process of preparing the meal both eat less food and digest better than others, and said, “Our effort to prepare our food by peeling or chopping vegetables causes us to eat less. This situation indicates that if you are a person who normally eats a lot and you are hungry consciously, you will eat less than usual if you prepare your food yourself.
Why is fast food harmful?
Özden Örkçü, stating that fast food consumption is done by many people without being aware of it but is actually an unfavorable situation in terms of health, said, “Eating fast food, which can be described as a bad eating habit, can cause various damages to general health, especially digestive health. During fast eating, food is literally swallowed without chewing; This makes the digestive process difficult. "When foods are consumed in this way, signals to the brain cause a feeling of satiety later, and as a result, the person can eat more food and cause weight gain."
When it turns into a habit, it invites diseases
Noting that the harms of eating fast 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 causes important health problems such as insulin resistance, diabetes and cardiovascular diseases, and stroke," he said.
Chew your bite at least 15 times
Özden Örkçü stated that the studies show that fast eating and the functioning of satiety hormones in the stomach and intestines are disrupted and the feeling of satiety is eliminated in obese people, “Therefore, it is emphasized that the person who wants to lose weight should chew every bite taken in the mouth at least 15 times. "If a slow eating habit develops, satiety hormones from the stomach and intestines can return to normal body work pace automatically," he said.
Özden Örkçü stated that the stomach and the brain stimulate hunger and satiety centers with neural stimuli to stop eating or perform the act of eating. A fast meal stimulates the satiety center of the brain late and conveys the message about satiety to the brain. "When this behavior becomes a habit, more food is eaten because the satiety center is not stimulated."
Eating time for main meals should be 20 minutes
Özden Örkçü, who advised "Let's eat our meals calmly and slowly", said, "We should eat whatever we eat, but our main meals should last at least 20 minutes. "You will lose weight regularly and give your body the guarantee of maintaining the weight you lose for a long time with good eating habits that you will engrave on your brain during the slimming process."