Modern, busy life makes many families shorten meal times and eat faster. However, eating fast will have a significant impact on health. Meanwhile, eating slowly and chewing thoroughly will bring many benefits.
Benefits of eating slowly and chewing thoroughly
Talking to Tuoi Tre Online , Dr. Nguyen Thi Lam, former deputy director of the National Institute of Nutrition, said that nowadays, especially young people have the habit of eating very quickly. This not only increases the risk of weight gain but also affects the digestive system.
Meanwhile, eating slowly and chewing thoroughly helps food to be broken down into smaller pieces when entering the stomach, your body will have a better digestion process.
Dr. Lam explains that it takes about 20 minutes for the brain to receive the signal that the body is full. When you eat slowly, you not only chew and swallow, but you can also feel the food through sight, smell and of course, taste. Your meal will therefore become more delicious.
Besides, eating slowly will help you consume fewer calories. Eating quickly, you tend to eat a lot so you will gain weight.
Also, eating slowly means your stomach has more time to digest your food. If you eat too quickly, say 5 minutes per meal, you may feel indigestion. Instead, with the same amount of food, take 20 minutes per meal, your stomach will work much more efficiently.
"In addition, eating slowly and chewing thoroughly will prevent both children and adults from choking or gagging on food if they swallow too quickly and do not chew.
Eating is sometimes a social activity. Meals are a time when people gather and enjoy each other.
Therefore, to be healthy, you should maintain a meal for at least 20 minutes. First, start the meal with a bowl of soup, then green vegetables, protein and finally starch," said Dr. Lam.
Nutritionists also share some ways to help you form the habit of eating slowly and chewing thoroughly, such as trying to chew each bite at least 20 times before swallowing to not only aid digestion but also force you to eat more slowly.
You can cut your food into small pieces or use a small spoon. Sipping water while eating gives you time to pause between bites, which helps you regulate your eating speed.
Turn off the TV, phone, or other distractions to focus fully on your food and the eating experience. Alternatively, set a timer for 20-30 minutes for your meal and try to pace yourself during that time, gradually forming the habit of eating more slowly.
Obesity, stomach damage when eating fast
According to Dr. Lam, if you eat too fast and don't chew thoroughly, the first harmful effect can be choking. In addition, eating too fast and not chewing thoroughly can also cause many long-term health problems, disrupt metabolism leading to obesity, high blood sugar and can increase the risk of cardiovascular disease, diabetes...
"Eating fast and chewing less makes us consume more food and calories, leading to overweight and obesity. Many studies show that people who eat fast have a higher risk of being overweight and obese.
In addition, eating quickly also increases the risk of gastritis. When you do not concentrate while eating, eating too quickly, the food will not be processed thoroughly. At this time, a large amount of food reaches the stomach still in a raw state.
The stomach must increase contractions and increase acid secretion to digest these foods again.
Food and acid stay longer, which can cause the stomach lining to be eroded by gastric acid. If fast eating continues for a long time, it can lead to gastric and duodenal ulcers," said Dr. Lam.
Forming the habit of eating slowly and chewing thoroughly is necessary for everyone and it is never too late, do it today.
Source: https://tuoitre.vn/tai-sao-phai-an-cham-nhai-ky-20250205102255672.htm
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