Think about how much time you usually eat. In a busy life, the only thing that can save time is mealtime, so there are many people who fill it up in a hurry. However, if the meal time is short, it is easy to be exposed to gastritis and various adult diseases. Chewing is particularly important in eating patterns.
▶ Helps digestion and reduces the risk of geriatric diseases
Chewing is directly related to food digestion. Studies have shown that people who eat within 15 minutes are twice as likely to develop gastritis as those who eat more than 15 minutes. This is related to the number of chewing, because if you chew food roughly and swallow it, the food stays in the stomach for a long time and the gastric mucosa is exposed to gastric acid for a long time. Experts recommend chewing food at least 20 to 30 times. As the food is broken down, the digestive enzymes in the saliva are evenly contacted for better digestion. It’s not just gastritis. Those who ate for less than 5 minutes were three times more likely to be obese, twice as likely to have diabetes, 1.8 times to have hyperlipidemia, and 23 times more likely to have fatty liver than those who ate for more than 15 minutes.
In addition to crushing food, chewing promotes salivation. Saliva softens food, stimulates taste receptors on the tongue to savor taste, and maintains stable body temperature and blood pressure. It also protects mucous membranes, restores damaged mucous membranes, and has blood clotting and wound healing functions. It means that just enough saliva secretion is good for your health. The average daily amount of saliva secretion for adults is 1.5ℓ, and 0.25~0.35ml per minute is usually secreted, but if you chew food for a long time, a maximum of 4ml will come out.
Chewing also affects brain health. Masturbating activity lowers the risk of dementia by stimulating the cerebral cortex and increasing blood flow to the brain, providing sufficient oxygen and nutrients to brain cells. In addition, when food is chewed more than 30 times, the parotene secretion, called the ‘anti-aging hormone’, is activated in the parotid gland. Parotene strengthens bone and tooth tissues, increases blood vessel elasticity, and increases white blood cells, thereby increasing the ability to fight bacteria. It also improves hair and skin health.
▶ Diet effect by consuming calories
Chewing and diet are, of course, closely related. Even if you eat the same amount, chewing a lot is beneficial for dieting. When we eat, our body releases a satiety hormone called leptin. It is difficult to avoid overeating because leptin starts to be secreted 20 minutes after you start eating. Researchers at the University of Birmingham, UK, tested the effect of chewing time on appetite after eating. The participants were divided into three groups and chewed each bite for 10 seconds and each bite for 30 seconds, then swallowed the food as usual. After two hours had passed, they were asked to eat sweets and chocolate to test their appetite, and as a result, the group that chewed and swallowed for 30 seconds ate only half of the amount the other two groups ate.
Chewing slowly for a long period of time helps with diet through the ‘dietary fever effect (TEF)’. Dietary heat effect is the energy required to digest, absorb, transport, metabolize, and store ingested food, accounting for 10% of total energy consumption per day. Calories are consumed just by eating food, and in particular, the more you chew, the more blood flow to the digestive system increases, which increases the dietary heat effect.
To get into the habit of chewing for a long time, put the food in your mouth, put the spoon on the table, and then chew by counting the number of times. Also, if you use chopsticks, the amount of each bite is smaller than that of a spoon, so it is good to eat a little bit and chew for a long time.
[글 송이령(프리랜서) 사진 언스플래시]
[ⓒ 매일경제 & mk.co.kr, 무단전재 및 재배포 금지]