What happened to people who often ordered takeout? I didn't expect this result.

Wuhan University of Science and Technology School of Medicine recently published a new research report saying that dining out significantly increases the risk of death.

The study interviewed 35,000 adults over the age of 20 about their eating habits and found that compared with people who eat out or order takeout less than once a week, those who rely too much on eating out or ordering takeout, that is, those who eat out or order takeout for at least two meals a day, have a 49% increased risk of all-cause mortality, an 18% increased risk of cardiovascular mortality, and a 67% increased risk of cancer mortality.

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In fact, there are many similar research results abroad. For example, a study found that communities with a high density of fast food have higher rates of obesity and chronic diseases. This has also led to the rise of research on " nutritional environment ".

The basic concept of this research is that people's eating behavior is affected by the environment they live in , including information environment, policy environment, food availability environment and other factors.

If there is no healthy food available around, and you don’t know how to cook, are too lazy to cook, or don’t have time to cook, many people will fall into the pit of unhealthy eating.

To be fair, it does take a lot of time for office workers to buy groceries and cook after work, and there are not many people born in the 1990s and 2000s who are good at cooking. Especially for many people who don’t have the help of the elderly or children to take care of, ordering takeout or eating fast food and playing with mobile phones while waiting for food may be one of the most common lifestyles. However, there is a common problem of unreasonable dietary structure in takeout and fast food .

For example,

The staple food ingredients are only refined white rice and noodles, and there are very few whole grains and beans ; some meal sets contain more red meat or processed meat, but the total amount of vegetables is insufficient , and there are even fewer green leafy vegetables; the amount of cooking oil used is large , the energy density is high, and there is too much salt ; the content of dietary fiber and antioxidants, which are beneficial in preventing obesity and chronic diseases, is low.

It's okay to eat it occasionally, but eating it twice a day for years is likely to affect your health. However, what if you can't prepare meals every day and have to rely on takeout food frequently?

In fact, if you can apply the following tips, you can greatly reduce the adverse effects of eating out and take-out on your health.

1

Less greasy frying

Try not to choose or choose less fried, grilled, or dry-fried dishes, and choose more dishes cooked by steaming, boiling, stewing, or quick stir-frying . For example, for the same fish, steamed fish with black bean sauce is better than braised fish; for the same ribs, stewed ribs are better than sweet and sour ribs; for the same meatballs, steamed meatballs are always better than fried meatballs.

2

Oil control, juice removal, oil and salt rinse

If there is too much oil and salt in stir-fried or stewed dishes, you can also ask for an empty bowl to skim off the oil on the surface of the soup or drain the excess oil. For blanched or steamed dishes, pour out the salty soup and don't let them soak all the time, which can effectively reduce the salt. If you think the dishes are too salty, you can also ask for a bowl of hot water to rinse off the oil and salt on the surface of the dishes.

3

Request to adjust the proportion of ingredients and seasonings

If you eat directly in the store, many Chinese fast food restaurants can provide "adjustment services". For example, you can ask for less rice, rice noodles, and noodles to avoid waste and overeating. You can ask for more green leafy vegetables for a little extra money.

You can also ask the store to use less oil, less salt, less sugar , etc., such as "only half the seasoning for noodles" or "no salt at all for this blanched lettuce". As long as you are nice and your request is specific and feasible, in most cases the store will be happy to cooperate.

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4

Self-prepared vegetable combination

When dining out, people tend to order more meat dishes, and takeout often lacks vegetables. You can bring some fresh vegetables in a plastic bag, such as washed lettuce, cherry tomatoes, bell peppers, cucumbers, etc. , which are very refreshing when eaten with high-fat and high-salt stir-fried and braised dishes. When ordering, you can choose one meat dish and one vegetable dish, or order half meat and half vegetable dishes, such as stir-fried pork with green peppers and scrambled eggs with tomatoes.

5

Prepare your own staple food

Fast food such as rice topped with toppings, hamburgers, pizza, etc., although convenient, delicious and cheap, do not contain any whole grains, beans, or potatoes, and are often high in oil and salt. In the morning, you can put various grains such as millet, brown rice, and oatmeal together with white rice in an electric rice cooker or electric pressure cooker, add water, and set the timer for 8 hours. When you get home in the evening, the fragrant grain rice will be ready. Order a takeaway meat dish on the way home from get off work, and blanch the vegetables when you get home, which only takes ten minutes. Such a dinner with meat, vegetables, and grains is very happy to eat.

6

Homemade healthy soups

The prepared soups and drinks provided by restaurants for takeout usually contain either salt or sugar. You can make some light tea or lemonade, use soy milk powder to make some thinner soy milk, dilute the milk and drink it as a drink, or soak a spoonful of oatmeal in boiling water and simmer for a few minutes to make oatmeal porridge. These drinks have no oil or salt, are low in cost, and taste very good.

On the one hand, we need to mobilize the catering industry to provide us with more healthy food options. On the other hand, we need to improve our ability to select and match food.

If we can use all the 6 tips mentioned above, we will have more confidence when living in peace with takeout and fast food, and our diet and life will be happier. Let's all try it.

Planning and production

Source: Fan Zhihong Original Nutrition Information

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Editor: Wang Mengru

Proofread by Xu Lailinlin