30-30-30 Diet; Fast Eating Problem & Health Risks Explained | Important news- Never eat food in a hurry: 30-30 rule of food, know from the doctor how to get rid of the habit of fast eating.

Nowadays In this busy life, the biggest shortage that people have is time. Some people are so busy in their daily schedule that they are not able to find time even to eat food. When we sit down to eat, instead of chewing the food comfortably, we swallow it hastily.

As if eating is not a need of the body but a compulsion. Since childhood, we have been hearing that every bite should be chewed at least 32 times. Only then does the body get the essential nutrients from food. Our health has to pay the consequences of chewing food less.

so today needed news I will talk about what are the harms of eating food in a hurry? You will also learn that-

Expert: Dr. Hari Prasad Yadav, Gastroenterologist, Medanta Hospital (Indore)

Question- What is fast eating?

answer- Fast eating is a habit in which a person wants to finish the food quickly without chewing it properly. There can be many reasons for this. Such as-

Question- What kind of health problems can occur due to fast eating?

answer- Researchers from Japan’s Hiroshima University conducted a study on 642 men and 441 women for 5 years. According to the study, people who eat hurriedly have an 11.6% higher risk of developing metabolic syndrome, which can cause many serious health problems.

Understand from the graphic below that the risk of health problems increases due to fast eating.

Question- Why does fast eating increase obesity?

answer- Obesity is one of the biggest health problems worldwide today. One reason for this is fast eating. Actually, fast eating slows down the digestion process, due to which the body does not get time to digest the food and fat gets accumulated.

Apart from this, fast eating reduces the level of a hormone called leptin, which leads to a desire to eat more. This hormone controls appetite. This is the reason why fast eating increases the risk of obesity.

Question- Why does fast eating increase the risk of diabetes?

answer- When we eat food hastily, the risk of insulin resistance increases in the body, which leads to high blood sugar and worsening of insulin levels. Doing this for a long time can cause diabetes.

Question- How beneficial is eating slowly for the body?

answer- You will chew your food better if you eat slowly. Due to which digestion improves. Actually, the process of digestion starts from our mouth itself. So the more work you do there, the less work your stomach will have to do to digest the food. This will reduce the risk of digestive problems.

Understand from the graphic given below what are the benefits of chewing food.

Question: How much time is it right to eat food?

answer- Dr. Hari Prasad Yadav explains that it depends on the age and health condition of the person. Generally, a healthy person should take at least 25 to 30 minutes to eat food. With this, the body will get all the necessary nutrients and the risk of diseases will be reduced.

Question- How can people who have the habit of fast eating get rid of this habit?

answer- To get rid of the habit of fast eating, the most important thing is to do mindful eating. That means concentrating completely on your food while eating.

Most of our senses are active while eating food. First our hand feels its texture, then our tongue feels the texture and taste. During this time the aroma of food is also felt. Therefore, if we do mindful eating then it is like meditation. This can be a stress buster.

Understand from the graphic below how you can get rid of the habit of fast eating.

Let us understand these above points in detail.

take breaks between meals

If you have a habit of eating very fast then take a break for some time between meals. For example, if you are eating with a fork or spoon, put your fork down between each bite. With this you will be able to enjoy your food. It is also beneficial for digestion.

Set a timer for 30 minutes.

Set a timer for 30 minutes on your mobile or watch before eating. With this you can control the speed of your eating.

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