Why is it important to eat slowly? How many times should a bite be chewed?
The rate at which we consume food is at least as effective as our food choices on our weight and health. The calorie intake varies according to the speed at which we consume the food. In addition, our eating speed plays an important role in the digestion of food. So how many times should a bite be chewed? What are the benefits of eating slowly?
Your eating speed affects many areas, from your health to your weight. Chewing, which allows the digestive process to start correctly, is the first and most important step of this process...
Dietitian Burak Çetiner gave information about the subject.
From the first bite we put in our mouth, some points in the mouth begin to send a signal to our brain that we are eating. The brain stimulates the body and prepares it for digestion. If the time to consume and chew the food is sufficient, the body will prepare itself for a good digestion. A healthy digestion and absorption takes place. In this way, we get the maximum benefit from the foods we consume. But when we don't take enough time to eat, we have bad effects on our health.
Dietitian Burak Çetiner gave information about the subject.
From the first bite we put in our mouth, some points in the mouth begin to send a signal to our brain that we are eating. The brain stimulates the body and prepares it for digestion. If the time to consume and chew the food is sufficient, the body will prepare itself for a good digestion. A healthy digestion and absorption takes place. In this way, we get the maximum benefit from the foods we consume. But when we don't take enough time to eat, we have bad effects on our health.
When we eat fast, our body has a hard time adapting to our eating speed. The body cannot adequately prepare itself for digestion. It has difficulty in digesting the foods we consume quickly without being thoroughly chewed. When fast food becomes a habit, health problems such as excessive weight gain, stomach pain, ulcers and gastritis may occur.eat slowlyEating provides sufficient time for digestion and helps a good digestion to take place. Eating slowly is very important for weight control.
Why should we eat slowly?
Appetite and calorie intake are largely controlled by hormones. After eating, the stomach suppresses ghrelin, the hormone that controls the feeling of hunger.
When our food reaches the intestine, the hormone leptin is secreted, which gives a feeling of satiety. When these hormones reach the brain, the feeling of hunger decreases and the feeling of satiety increases.
This event takes approximately 20 minutes to occur. When food is eaten too quickly, there is not enough time for these hormones to act, and the feeling of satiety cannot be perceived and the stomach will be filled with excess food unnecessarily. Also, people who eat fast get hungry more quickly than those who eat slowly. Because leptin, the satiety hormone, is secreted for a shorter time in people who eat fast. This paves the way for weight gain.
Studies have shown that fast eaters tend to gain 2 times more weight than slow eaters.
When our food reaches the intestine, the hormone leptin is secreted, which gives a feeling of satiety. When these hormones reach the brain, the feeling of hunger decreases and the feeling of satiety increases.
This event takes approximately 20 minutes to occur. When food is eaten too quickly, there is not enough time for these hormones to act, and the feeling of satiety cannot be perceived and the stomach will be filled with excess food unnecessarily. Also, people who eat fast get hungry more quickly than those who eat slowly. Because leptin, the satiety hormone, is secreted for a shorter time in people who eat fast. This paves the way for weight gain.
Studies have shown that fast eaters tend to gain 2 times more weight than slow eaters.
You should set your eating time to at least 20 minutes. In this way, you give your body time to develop a good digestion and feeling of fullness. You should chew the food about 15 to 40 times until you feel the taste and smell in your mouth, remember that if the food is not chewed enough, digestion will be impaired from the first step.
You should keep liquid foods in your mouth for a short time and consume them in sip. In this way, you will enjoy the food you eat much more and you will avoid unnecessary consumption.
You should set your eating time to at least 20 minutes. In this way, you give your body time to develop a good digestion and feeling of fullness. You should chew the food about 15 to 40 times until you feel the taste and smell in your mouth, remember that if the food is not chewed enough, digestion will be impaired from the first step.
You should keep liquid foods in your mouth for a short time and consume them in sip. In this way, you will enjoy the food you eat much more and you will avoid unnecessary consumption.
You should consume the food in small bites, it makes it easier for you to chew. After each bite, you should put your spoon/fork down and pick it up again for the next bite. This helps you not to finish the meal too soon.
- Do not eat while watching TV or doing any other work. This allows you to focus on the food you are eating and prevents you from overeating without realizing it.
- Your brain senses when you're eating and sends the right signals to your body. If you make it a habit to eat slowly, you will enjoy your meal more.
- You will not experience indigestion problems caused by fast eating. The foods you eat are well digested and provide maximum benefit to your body, ensuring that the amount of consumption is not excessive.
- It reduces your stress and helps prevent your emotional eating attacks. Eating slowly makes you aware of the portion you eat. It allows you to eat in a controlled and sufficient amount.
- It helps you lose weight over time as you will not get too much unnecessary if you eat it regularly. It also helps you maintain the weight you lose as it provides portion control.
You should consume the food in small bites, it makes it easier for you to chew. After each bite, you should put your spoon/fork down and pick it up again for the next bite. This helps you not to finish the meal too soon.
- Do not eat while watching TV or doing any other work. This allows you to focus on the food you are eating and prevents you from overeating without realizing it.
- Your brain senses when you're eating and sends the right signals to your body. If you make it a habit to eat slowly, you will enjoy your meal more.
- You will not experience indigestion problems caused by fast eating. The foods you eat are well digested and provide maximum benefit to your body, ensuring that the amount of consumption is not excessive.
- It reduces your stress and helps prevent your emotional eating attacks. Eating slowly makes you aware of the portion you eat. It allows you to eat in a controlled and sufficient amount.
- It helps you lose weight over time as you will not get too much unnecessary if you eat it regularly. It also helps you maintain the weight you lose as it provides portion control.
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