2024-02-28 09:20Little assistant JuneThe saying "life lies in movement" was put forward by the French thinker Voltaire, but a simple sentence reveals the true meaning of health. Modern scientific research has also confirmed this thesis, moderate exercise can promote the body's metabolism, eliminate toxins, and make people live longer.
A study published in the British magazine "BMJ" involving 1,500 people over a period of five years showed that exercise can lead to longer and healthier elderly people. The researchers divided the participants into 3 groups, the first of which was a "4 4 mode" with a high-intensity workout twice a week;The second group consisted of 50 minutes of moderate-intensity exercise two days a week;The third group was the control group, and the exercise methods were carried out according to the recommendations of the Norwegian health authorities.
The results showed that after 5 years, regular high-intensity exercise had better results, and in addition to physical fitness, the quality of life was also higherFitness monitoring after a 10-year interval found that age had the least effect on the fitness of participants who exercised at high intensity, with only a 5% decline in fitness in the group and 16% in the non-exercise-loving group over 10 years. It can be seen from thisFor the elderly, exercise is an important way to prolong life and improve the quality of life.
A study published in The Lancet Global Health analyzed data from 19 million participants in 168 countries from 358 population surveys conducted between 2001 and 2016 and found that only 4 out of 10 Japanese people surveyed had a long-term exercise habit. Overall, Japan is ranked 11th in the world as the "least athletic country".
On the contrary, China is in the list of countries with the most active movements, with only 141% of the population does not engage in physical activity. According to the World Health Statistics 2018 report released by the World Health Organization (WHO), Japan ranked first in the ranking of life expectancy of all countries, reaching 842 years old. In this statistics, the life expectancy of the Chinese population is about 764 years old, 78 years old, ranked 52nd. Exercise seems to be less closely related to health again, and the reason for this is that"Eating" has become another important variable affecting health.
Eating meat is very knowledgeable
From a biological point of view, meat is the correct way for human beings to eat, because the composition and structure of meat are very similar to the human body, which may also be the most primitive source of what to eat. The protein content of animal food is generally high, its amino acid composition is more suitable for human needs, the utilization rate is high, and animal food is rich in high-quality protein, lipids, fat-soluble vitamins, group B vitamins and minerals, etc., which is an important dietary substance for a balanced diet.
With the improvement of socio-economic level, the proportion of meat in human diets is also increasing, and the overall nutritional level of social groups has improved, but it is not ideal to reflect the actual health of individuals. More and more studies have shown that meat intake has caused an increase in fat intake to a certain extent, which has led to a series of health problems such as obesity, hyperlipidemia, and cardiovascular and cerebrovascular diseases. So how exactly should meat be eaten?
China's food culture has a long history, and it also has a deep attainment in "eating". As the saying goes, "A four-legged one is better than a two-legged one, and a two-legged one is better than a legless one", and the nutritional problem reflected in this saying is very relevant even today.
First of all, the four-legged ones refer to pigs, cows, sheep and other animals, which is what we often call "red meat". The fat content of livestock products is high, with pork being the highest, with an average of about 30%, followed by mutton at about 15% and beef at about 5%; The two-legged ones refer to birds, and on average, ducks and geese have a higher fat content, about 20%, and chicken meat is between 9% and 14%. Of course, there is a significant difference in fat content between different parts. Overall,The fat content of poultry meat is lower than that of livestock；The main ones without legs are fish, which has the lowest fat content of 1%-10%, and fish and poultry are also called "white meat". As mentioned above on the "bring in" issue,The biggest problem with animal meat is the concomitant excessive fat intake.
Of course, there are good and bad fats, and we can't judge the quality based on the amount of fat alone. Livestock meat is mainly based on saturated fatty acids, whileExcessive intake of saturated fatty acids is also a major culprit for cardiovascular problems；Poultry meat is dominated by monounsaturated fatty acids, which are high-quality fatty acids, such as olive oil, canola oil, peanut oil, etc. It has the effect of reducing low-density lipoprotein (LDL) and increasing the proportion of high-density lipoprotein (HDL), thus having the effect of preventing arteriosclerosis; Fish are dominated by polyunsaturated fatty acids, and some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Polyunsaturated fatty acids not only have the effect of preventing dyslipidemia, but also have many effects such as antioxidant and brain health. Therefore, the "Dietary Guidelines for Chinese Residents (2022)" also clearly puts forward the recommendations for meat intake, emphasizing the moderate consumption of fish, poultry, eggs and lean meat, which also confirms the order of good and bad revealed in the "common saying".
When it comes to eating meat, the quality in Japan is really high. In the 12th century, the consumption of meat was banned in Japan, and meat was only used as a medicine. It wasn't until the 19th century, when Emperor Meiji ordered the people to eat beef every day, and the Japanese treated meat as a common ingredient. It wasn't until the 60s that meat really made its way to the public table. It is important to note that fish makes up a very large proportion of the Japanese diet. According to statistics, the average Japanese consume more than 100 kilograms of fish and meat every year, which is higher than the consumption of rice, which is the staple food, and therefore greatly reduces the probability of stroke in Japanese people.
In addition, in addition to eating meat of higher quality, the Japanese are rightSoybeans, seaweedThe consumption of health foods is also very considerable, among which the daily consumption of soybeans is about 28 grams, accounting for the largest proportion of consumption in the world, and they like to eat fermented soybean products such as natto. The soy isoflavones in soybeans have various effects such as antioxidant and anti-cancer, and the fermented live natto bacteria help regulate the balance of intestinal flora.
In short, "moving" and "eating" are two important variables that affect health, and choosing one of them can significantly improve health attributes, and if you can "move" and "eat", it is equivalent to mastering the health code.