The Scientific Logic of Food Calorie Management and Meal Order: From Potatoes and Cocoa Drinks to the "Lubricant" Effect During Meals

Potatoes are rich in carbohydrates, and also contain 20% protein, 18 kinds of amino acids, minerals, and more. The carbohydrate content of a fresh potato is only about one-quarter that of the same weight of rice. Potatoes contain almost no fat. Therefore, potatoes can be eaten as a staple food or as a "vegetable." However, potatoes should not be the sole staple food for extended periods. If they are, it's crucial to pay attention to the balance of other foods. When consuming a certain amount of potatoes, the amount of other staple foods should be reduced accordingly. Excessive consumption of starchy foods will cause the excess sugar to be converted into fat, exacerbating obesity.

Cola is a popular carbonated beverage containing caffeine. A commercially available bottle/can of cola is approximately 330 ml and contains about 142 kilocalories. To burn off the calories from this bottle of cola, it's equivalent to a 70 kg male walking at a moderate pace for 34 minutes or jogging for 21 minutes. Eat slowly and only until you are about 80% full. "A bowl of soup before a meal is better than any medicine." Drinking a small amount of soup before a meal is like warming up before exercise, activating the digestive organs. Drinking a few sips of soup before a meal is like adding "lubricant" to the digestive tract, stimulating the digestive glands to secrete sufficient digestive juices, making it easier to swallow food.

Drinking soup before meals can moisturize the stomach and intestines and replenish fluids. However, the amount should be controlled, otherwise it will dilute digestive juices. It is recommended to eat in the following order: first, drink a small bowl of soup or fruit juice, then eat vegetables, and finally eat more complex foods such as meat, eggs, and cheese. Obesity is a metabolic disorder caused by an intake of energy substances exceeding consumption, leading to excessive accumulation of body fat. Based on the cause, obesity is divided into simple obesity and secondary obesity.

Simple obesity, also known as primary obesity, is closely related to lifestyle and is the most common type, accounting for over 95% of the population. Constitutional obesity arises from the hyperplasia and hypertrophy of fat cells in childhood. Acquired obesity is mostly caused by overeating and reduced physical activity. Secondary obesity is caused by a primary disease, accounting for less than 5%, and is due to neurological, endocrine, or other factors. Controlling the primary disease may alleviate obesity. Based on the location of fat accumulation, obesity is divided into abdominal obesity and peripheral obesity.

Fat accumulation around internal organs is called abdominal obesity or central obesity, resembling an apple in appearance, hence the name "apple-shaped obesity." This type is highly detrimental and is prevalent among adult men in my country. Fat accumulation primarily in the buttocks and thighs is called peripheral obesity, resembling a pear in appearance, hence the name "pear-shaped obesity." This type is prevalent among adult women in my country. It is generally believed that obesity has multiple causes, but its development is mainly the result of the combined effects of genetic and environmental factors. The incidence rate in children of both obese parents is 70%–80%.

Among behavioral factors, reduced physical activity due to car ownership and sedentary lifestyle are high-risk factors. Energy expenditure decreases while watching television, and there is a tendency to snack. A US study found that women who watch more than four hours of television a day are twice as likely to be obese as those who watch less than one hour. Long-term unhealthy eating habits are a major cause of childhood obesity.