A scientific study published in the medical journal The Lancet showed that in 2017,Unhealthy dietPromptedTen thousandPeople die and 25.5 billion people are disabled
The main culprit of longevity is determined to be too much sodium, and too little whole grains and fruits.
In other words, if they can switch to a healthy diet, they can live longer.
01 Healthy and good eating habits can increase life expectancy by 12 years
The Eatwell guidelines were developed by Public Health England and the UK** to advocate and urge the general public to follow this dietary pattern. But the frustration is that there are less than 02% of Brits follow Eatwell guidelines to eat.
So the research team began to carry out research——IfVolkswagenBothYesFollow the Eatwell guidelines and the results will be:How
The research team has developed a model that can be used to measure the gain in life expectancy from a shift from an "unhealthy diet" to a "dietary pattern advocated by the Eatwell guidelines." The team collected 467356 volunteer participants from UK Biobank and divided them into 5 groups with different food groups.
The research team analyzed the study and showed that the most important obstacles to life expectancy and the highest mortality rate were: high intake of high-sugar foods, processed humans, refined grains (polished rice and white flour), and eggs. Avoid eating or consuming small amounts of fruits, vegetables, fish, nuts, legumes, whole grains, dairy products, and white meat.
Healthy. A long-lived diet is to eat fruits, whole grains, fish and white meat in moderation; Eat more vegetables, nuts, legumes, and dairy products; relatively small intake of eggs, red meat); Reduce intake of refined carbohydrates, high-sugar foods (high-sugar beverages and processed meats.
It is reported that in the whole foodwithAll-cause mortality is most directly proportionalSugar-sweetened beverages and processed meats, while whole grains and nutsThe values for all-cause mortality are extremely low. In other words, people who regularly consume high-sugar beverages and prefer processed meats tend to have no or less high-sugar beverages, those who eat processed meat have a higher mortality rate, and those who regularly consume whole grains and nuts live longer.
In people aged 40 years, the average life expectancy of men and women can increase by 34 and 31 year. Switching from a sub-healthy eating pattern to a longevity eating pattern recommended by the Eatwell Dietary Guidelines would increase life expectancy by 8 for both men and women9 years and 86 years. In people aged 70 years, life expectancy increases by 4 for both men and women0 years and 44 years.
It is worth mentioning that the model in the health assessment of Chinese shows that if the diet is optimized from the age of 20, the diet is healthy, that is, the intake of more whole grains, nuts and legumes, less processed meat and red meat, high-sugar foods, etc., men and women can increase life expectancy respectively129 years and 106 years. Following a dietary pattern from age 40 onwards increases life expectancy by 12 for both men and women0 years and 102 years.
Based on the above, it is not difficult to see that adjusting our dietary pattern according to the Eatwell guidelines advocated by ** can healthily extend our life expectancy, and the earlier the dietary pattern changes to a healthy model, the higher the probability of increasing life expectancy and longevity. In order to increase life expectancy, it is recommended to reduce the intake of high-sugar foods, sugar-sweetened beverages and processed meats, and increase the consumption of whole grains and nuts to support health.
02 YesSugar drinksRed meat, processed meat willDownsizingLife span?
What are the exact signs that sugary drinks, red meat, and processed meats have been shown to hinder longevity?
increaseInflammationRisks of expression
Pro-inflammatory foods account for a large proportion of:High-sugar, high-carbohydrate foods。OnceExcessive intake of high carbohydrates directly stimulates the expression of inflammatory molecules, such as delicate or high-sugar staple foods. In addition, studies have found that foods such as red meat and processed meats, such as smoked meats, barbecues, hams, bacon, etc., produce large amounts of N-nitroso compounds, polycyclic aromatic hydrocarbons and heterocyclic amines that are harmful to the human body.
Increased sufferingCancerrisk
A study published in June 2022 by Recent Developments in Nutrition found that women who drank more than one sugar-sweetened beverage per day were more likely than those who drank no more than three sugar-sweetened beverages per monthsuffersLiver cancerofRisksDirectlyUp 78%.
Excessive intake of high-sugar foods for too long is likely to lead to insulin disorders, body obesity and skin damage, and the risk of cancer is doubled.
Increased sufferingDiabetesrisk
Processed meat also contributes to the risk of developing diabetes.
A study in the American Journal of Clinical Nutrition, published by the Harvard School of Health and Health, found that consuming 50g of processed red meat per day increased the risk of diabetes by 51%. The Chinese Center for Disease Control and Prevention and American scholars used 20 years of nutritional data from 1991 to 2011Processed meatsRed meatThe increase in the intake of sugar-sweetened beverages led to the number of people suffering from diabetes2.8 million, 1.8 million and 500,000 cases
The longevity dietary pattern that middle-aged and elderly people in China benefit the most
A study published by researchers from the Chinese Center for Disease Control and Prevention in the journal The Lancet Health for Ageing shows that:
Developing a healthy lifestyle of not smoking, drinking less alcohol, exercising, and eating a healthy diet can greatly reduce the risk of death and increase life expectancy, even for people with higher genetic risk.
It is recommended to reduce fine staple foods in the diet, such as rice polishing noodles, increase more coarse grains, and cook at low temperature with vegetable oil; Reduce the intake of red and processed meat and eat more white meat; Eat more soy products and vegetables, and eat fruits, nuts and milk in moderation; Cooking:It is recommended to steam, boil, and shabu-shabu, and eat less fried and friedRoastedKeep it simple.
Finally, I urge everyone to eat more whole grains and whole grains, adjust unhealthy eating patterns, and follow a healthy diet to allow the body to function better and prolong life!