Longevity has been a dream of human beings since ancient times. In the past, Qin Shi Huang tirelessly sent people to visit Xiandao and ask for elixir, and the meaning of drunkard was "longevity".
However, longevity is actually very simple, only a small change in diet can be extended by 10 years, what is going on?
More than 2,000 centenarians
The secret to longevity is hidden in the diet
The pursuit of health and longevity is everyone's dream, "the stone of other mountains can attack jade", and the experience of those long-lived old people is undoubtedly a "guiding light".
*The book "Celebrating 100 Years of Age: The Style of Longevity Elderly in Jiangsu" published by the department counts the dietary commonalities of more than 2,000 centenarians in Jiangsu, and the common characteristics are as follows:
The staple food is coarse grainsFine grains refer to processed white rice and white noodles, although the taste is good, but a lot of vitamin B, dietary fiber, etc. are lost, and long-term consumption is not good for health.
JiangsuThe staple food of centenarians is mainly coarse grains such as corn, sweet potatoes, taro, red and mung beans, and they can eat 4-7 taels a day, supplemented by fine grains such as rice and flour
Eat soy products oftenSoy products are a treasure in the traditional Chinese diet, and in the daily recipes of Jiangsu centenarians, soy products are an indispensable ingredient. Soy productsNot only is it delicious, but alsoRich in protein, dietary fiber, and healthy fats
Love to drink plain waterPlain water is a free "longevity medicine", and from the survey, more than seventy percent of centenarians like to drink water, and basically have the habit of drinking water in the morning. NearNinety percent of the elderly often drink boiled water, and only about 1 8 of the elderly usually drink tea
Ingredients should be freshThe fresher the ingredients, the higher the nutritional value。Taking vegetables and fruits as an example, as the freshness decreases, some of the vitamin content will also be lost.
If there is anything "picky" about centenarians, it is that the ingredients should be fresh. For example, I like to eat vegetables grown in my own field, melons and fruits should be picked on the same day, and tofu should be made on the same day.
Always have ginger, shallots and garlicIn addition to seasoning, ginger, onion and garlic also have the effects of disinfection, sterilization, stomach and other effects, but because of the spicy smell, many young people have the idea of taboo, but these centenarians can't do without it almost every day.
The centenarians of Rugao, the hometown of longevity in Jiangsu, have a secret that they like to drink ginger tea, contain ginger slices, and even wash their feet with ginger water.
Eat eight minutes fullAlthough it is said that "being able to eat is a blessing", but eating to the fullest will bring a series of negative effects on health. Therefore, the centenarians are basically allFollow the principle of eight points of fullness
Chew slowlyCentenarians usually eat very slowly, and they know that chewing slowly can prolong life. At the same timeChew well, the feeling of satiety will be stronger, and it will naturally eat lessThe digestive burden on the stomach will be reduced
The macrobiotic diet is coming
Now research has found that the importance of diet for longevity is self-evident, and with a few small adjustments, life can be extended by up to 10 years!
A study published in the authoritative journal Nature showed thatAt age 40, switching from unhealthy eating patterns to a macrobiotic diet increases life expectancy by 10 per cent for men and women8 and 104 years
Even at age 70, when dietary patterns shift from unhealthy to macrobiotic diets, life expectancy for men and women still increases by 5 each4 and 50 years.
This shows that after the age of 40, as long as you change your eating habits, you can benefit from longevity. The sooner you start a macrobiotic diet, the greater the benefits of longevity! So, what exactly is a macrobiotic diet?
In fact, it is very simple, just do the following 4 pointsWhole grains, fruits, fish, white meat in moderation; large quantities of milk, soy products, vegetables, nuts and legumes; Less red meat, processed meats, and sugary drinks; A small amount of refined grains. The study analysis found thatThe highest mortality and most unhealthy diets are low or low amounts of whole grains, vegetables, fruits, nuts, legumes, fish, milk, soy products, and white meat, and high amounts of red meat, processed meats, refined grains, and sugary beverages
Among them, sugar-sweetened beverages and processed meats were strongly associated with increased mortality, and whole grains were strongly associated with reduced mortality.
Sugar-sweetened beverages and processed meats are pro-inflammatory foods, and excessive consumption can increase the body's oxidative stress levels, produce an inflammatory response, and even lead to an increased risk of cancer.
Whole grains are rich in dietary fiber, which helps reduce inflammation throughout the body, protects vascular endothelial function, supports cardiovascular health, and reduces the risk of cardiovascular disease
Therefore, sugar-sweetened beverages and processed meats are the "natural enemies" of longevity, and whole grains are the "guardians" of longevity. In your daily life, try to minimize your exposure to sugary beverages and processed meats, and eat more whole grains.