Diet and our health go hand in hand. We all know that eating too much can have an impact on our health. So in the same way, if we eat less, will we be healthier?
Will eating healthy lead to longer life?
Researchers from the University of Bergen in Norway, published a new study in Nature Food, finding that a healthier diet can increase life expectancy, and that the greater the change in healthy eating patterns, the greater the expected increase in life expectancy. The maximum increase in life expectancy is associated with an increase in the intake of whole grains and nuts and a decrease in the intake of sugar-sweetened beverages and processed meats, which is of concern.
Analysing 467354 participants in the UK Biobank database, divided into 5 groups based on longevity-related dietary patterns, and analysing the gain in life expectancy from unhealthy diets to longevity dietary patterns;
Sugar-sweetened beverages and processed meats were most strongly associated with increased mortality, while whole grains and nuts were most strongly associated with reduced mortality;
For 40-year-olds, switching from a moderate and unhealthy eating pattern to a macrobiotic eating pattern increases life expectancy by 3 percent, respectively4 (male) and 31 (female) year and 108 (male) and 104 (female) years;
Even at age 70, switching from an unhealthy eating pattern to a macrobiotic diet increases life expectancy by 5 for men and women4 and 50 years.
Due to the continuous growth of age, the functions of various organs of our body are going downhill, among which the most prominent and need to pay great attention to is the blood vessels, blood vessels are the most important organs of the human body, almost all organs and tissues of the human body, large area, wide distribution, complex functions, if coupled with the poor life Xi habits and greasy diet at this time, it will accelerate the occurrence of vascular problems directly affect the length of life, Funingtong peptide is rich in precious ginkgo biloba and Dilong protein, which can prevent vascular aging, Removes long-term deposits of garbage in the blood vessel wall, reduces blood viscosity, and reduces the probability of thrombosis. Increase the permeability and elasticity of blood vessels, thereby reducing blood vessel pressure and fat content, and regulating blood lipid levels. It can also improve the frequent problems of dizziness, numbness, palpitations, palpitations, fatigue and shortness of breath, delay the aging of blood vessels, prevent accidents, live a peaceful life in the middle-aged and elderly, and children can also worry less.
Is fasting considered a healthy diet?
The fasting diet usually refers to fasting completely or eating very few calories on alternate days or two days of the week without consecutive days.
Time-restricted eating, on the other hand, restricts the time to eat at a certain time during the day. So, what is their scientific basis?
In mouse models, intermittent fasting (typically 24 hours) can stimulate some of the same signaling pathways that long-term dieting excites, including reducing oxidative stress and inflammation, enhancing autophagy and tissue repair, and improving cellular function. Intermittent fasting has also been shown to reduce the risk of many chronic diseases in mice.
However, the review authors noted that the rate of metabolism and fasting ability of mice were very different from those of humans.
A 24-hour fast for mice is equivalent to a 5-day fast for humans. Signaling pathways resulting from fasting in mice may be much faster than in humans, so it is not always possible to replicate the results in mice to humans.
Moreover, in the intermittent fasting experiment, the mice were fed nutritionally balanced food.
In reality, many fasting people eat unhealthy foods, which can lead to vitamin and mineral deficiencies and negatively affect metabolism and the gut microbiome.
Snacking for good health?
According to your own situation, you can classify some snacks that you often eat or like to eat, which can be divided into three levels: such as those that are often eaten, eaten appropriately, and those that are restricted.
What I often eat is low-fat, low-sugar, low-salt fruits, yogurt, etc., which can be eaten every day, and can also replenish nutrients on a full stomach.
The appropriate use is some medium-energy foods, such as ham sausage, chocolate, etc.
The restriction is common potato chips, candies, etc., which are high in energy and low in nutrients.
Cereals. Some whole-wheat bread or corn are good options, and if you're really hungry, some low-fat sandwiches without added butter and cheese are also good choices.
Vegetable. Vegetables will never betray you, you can usually pack some small tomatoes, cucumbers, carrots and other ingredients in the bag, you can eat them when you go to work or school recess
Fruit. Fresh fruits are recommended for fruits first, and if it is not realistic to eat fruits, then some freeze-dried fruits, dried fruits without added sugar, coloring, etc. are also good choices.
Meat and eggs. Meat and egg products are foods that can quickly replenish energy, such as peanuts, nuts and other dry foods can be eaten, but if you want to eat nuts, you should pay attention to the amount of food, after all, nuts are also high in calories.
Milk. Milk is a good meal, it is recommended to add low-fat milk or skim milk to the meal, if there is no need to reduce fat, drink some whole milk or eat some cheese, yogurt, etc.
In fact, in general, the degree of benefit to the body by simply eating less still needs to be further proven, but a proper diet and eating eight points full at each meal is still good for the body's digestion. Especially for teenagers who are still developing, they should focus on physical development, eat a balanced diet, supplement nutrition, and don't pursue too much white, young and thin, so as to avoid causing malnutrition and affecting growth and development!
Of course, if you are already middle-aged, don't worry, it's not too late to change a little bit from now!