Eating whole wheat can prolong your longevity! Eating right, longevity is not a dream.

Eating whole wheat can prolong your longevity! Eating right, longevity is not a dream.

Editor's note:"The people eat for the day." Compendium of Materia Medica also points out that "dieters, people's lifeblood.""Today, eating is not only full, how to eat healthily, eat well has become the new standard of our meals." The People's Health network has tailored a "Food Guide" section for "Eaters" to help you eat well, eat right, and properly become a healthy "eater".

Eating whole grains can prolong your longevity.

A study by Harvard University's Chen Zengxi School of Public health points out that eating whole grains such as whole grains regularly helps to prolong longevity.

In the study, Professor Sun Qi, a researcher at the college, and his team conducted a combing analysis of data from 12 published studies and data from the National Health and Nutrition Survey in the United States, covering data from 780,000 participants who joined the study in 1970-2010.

The results showed that the overall mortality rate for people who ate 16 grams of whole grains a day decreased by 7%, the risk of death from cardiovascular disease was reduced by 9% and the risk of cancer death was reduced by 5%. If you consume 48 grams of whole-grain food a day, the health effect is more pronounced, reducing the risk of death by 20%, reducing the risk of death from cardiovascular disease by 25% and reducing the risk of cancer death by 14%. "detailed"

10 habits to eat a long life to

1. The meal should be a little thinner

The rice is made into porridge, not only soft and hard palate, easy to digest, but also has the effect of strengthening spleen and nourishing stomach, raw and moisturizing, which is beneficial to Yishou Yian. But older people can't porridge for it.

2. The food smells a little

Here said "incense", not refers to the use of salt, MSG and other seasonings, but appropriate to the dish to add some onions, ginger and other seasoning. The five senses of man are connected, and the sense of smell can be used to make up for the lack of taste. Smell the fragrant food, people must be able to have a big appetite.

3. A little more vegetables

Eating more vegetables is good for protecting the cardiovascular and cancer, and you should eat no less than 250 grams of vegetables every day.

4, the dish should be a little lighter

The taste function of the elderly has decreased, often food and tasteless, always like to eat the taste of heavy food to enhance appetite, so inadvertently increased the intake of salt. Eating more salt will aggravate the burden of the kidneys, may reduce the barrier effect of the oral mucosa, increase the risk of cold virus survival and spread in the upper respiratory tract. Therefore, the daily salt intake of the elderly should be controlled at about 5 grams, while eating less sauce meat and other salty foods.

5、荤菜少一点

要荤素兼顾，粗细搭配，品种越杂越好。每天主副食品(不包括调味料)不应少于10样。

6, the quality of a little better

Protein has an important role in maintaining the normal metabolism of the elderly body and enhancing the resistance of the body. General elderly, each kilogram of body weight needs 1 grams of protein, should be fish, poultry, eggs, milk, soybeans and other high-quality protein sources.

7. A little hot food

Raw cold food is multi-sexual, eat more will affect the spleen and stomach digestion and absorption, and even cause damage.Therefore, the elderly should try to avoid eating cold food, especially in the severe winter more attention.

8. A Little Less

The daily saliva secretion of the elderly is 1/3 of the young, the amount of gastric juice secretion also decreased to 1/5 when young, so a little eat more, will be bloated, do not digest. As a result, older people should eat about 10% less per meal than at a young age, while ensuring fewer meals.

9, Breakfast is better

Breakfast should account for the total heat of the whole day 30%~40%, quality and nutritional value to be higher, fine, should not eat greasy, frying, dry hard and irritating food.

10. Dinner earlier

"Stomach discord, night uneasiness", dinner too late, not only affect sleep, hoarding calories, but also easy to cause urinary calculi. The peak period of calcium discharge in the human body is 4-5 hours after the meal, dinner is too late or often eat supper, when the peak of calcium drainage, the elderly may have gone to bed. Older people should have dinner at six or seven o'clock in the afternoon, and should not eat or eat less supper. "detailed"

Eating for five-point longevity is not a dream.

1. Thickness Matching

Middle-aged and elderly people eat food varieties every day, preferably with a combination of thickness, a variety of mixed food, rice noodles, in moderation to eat some corn flour, millet and so on.

2. Protein supplementation

Animal food (meat, poultry, fish, eggs, etc.), beans and soy products, because it is a high-quality source of protein, and can provide a certain amount of fat, minerals and some vitamins, daily meals should be selected in moderation, if necessary, it is best to drink milk once a day (soy milk is also OK).

3, vegetables should not be less

Vegetable intake is indispensable, otherwise it will not be able to meet the body's needs of minerals, vitamins and cellulose. Older people should eat about 400 grams of greens a day and eat as much green leafy vegetables as possible.

4, multi-use vegetable oil

In addition, cooking oil should also pay attention to, the elderly diet should be mainly used vegetable oil, less animal oil, grease consumption should not be too much.

5. Nutritional Supplements

With the increase of age, the vitality of gastrointestinal digestive enzymes will be reduced to varying degrees, teeth shedding, chewing ability decreases, etc., which will limit the elderly's choice of some food and not easy to meet the needs of nutrition. So, in addition to getting the nutrients the body needs in three meals, Professor Liu also paid attention to adding some nutritional preparations on weekdays. For example, take VC, VE, multivitamin B, calcium tablets and so on, and according to their own physical condition constantly adjust. This needs to look at personal circumstances, Professor Liu does not advocate others to follow suit."detailed"

Old people in longevity areas around the world used to eat like this.

In search of the secret to a long and healthy life, Dan Batner, an American longevity research expert, studied the world's longevity regions, where older people live to a high age and remain energetic.Now that you have summed up the 12 eating habits of these Changshou District residents, you might as well start trying from today.

1, 95% of the food comes from plants.

Whole grains and beans make up a large proportion of the diet of the elderly, they also eat a large number of seasonal vegetables, and the excess vegetables pickled or dried, left in winter to eat. Studies have shown that the most beneficial food for longevity is leafy green vegetables, which halve the risk of death over the next four years for adults who consume 1 of vegetables a day compared to their peers who do not eat greens.

2, eat meat no more than two times a week.

Most long-lived families eat meat sparingly, either as a matching dish or as a seasoning for other dishes. They eat meat only five times a month, no more than 2 ounces at a time (about 57 grams, the size of a deck of cards). They prefer to eat chicken, mutton or pork farmed on family farms, most of which are free to forage and contain more omega 3 fatty acids.

3, eat an average of 85 grams of fish a day.

Fish is most common in the daily diet of long-lived older people and, in most cases, eats seaweed to grow fish of the best quality, such as sardines, salmon and yellowfish, which are less exposed to high concentrations of mercury and other harmful chemicals.

4. Eat three eggs a week.

Changshou District people eat only one egg at a time and never eat more. They either get fried eggs into corn pancakes, or cook them for soup, and eat them with other fruits and vegetables and whole grains.

5. Eat half a cup of cooked beans every day.

Legume foods (black beans, soybeans and lentils, etc.) are the most important part of the diet of the Changshou District population. Pulses are made up of 21% protein, 77% complex carbohydrates and a small amount of fat, and are an excellent source of dietary fiber.Pulses contain a lot of vitamins and minerals, and their nutritional value is higher than that of many foods.

6. Eat whole wheat bread.

Bread is the staple food of Changshou District people, but the ingredients are different from the general bread. It is made from a variety of grains, including wheat, rye and barley; each ingredient contains a variety of nutrients and a large amount of dietary fiber; helps with digestion, and has a lower glycemic index.

7, reduce the amount of sugar consumed.

Changshou District residents consume only a 1/5 of the sugar in modern humans, and they usually eat only 2~3 biscuits, sweets and baked goods a week. Centenarians usually only put some honey on tea, or have a little dessert on the occasion of the celebration.

8. Eat two nuts a day.

Researchers at Harvard University, through a 30-year follow-up survey, found that people who ate nuts had a 20% lower death rate than those who did not eat nuts. Other studies have shown that diets containing nuts can reduce the amount of low density lipoprotein by 20% and the incidence of cardiovascular disease.

9, increase the amount of water intake.

Make sure you drink seven glasses of water a day and have plenty of moisture in your body to reduce the risk of blood clots.

10. Drink only red wine.

Residents of longevity areas drink 1~3 cups of wine every day, which helps the body system absorb plant antioxidants, and a small amount of drinking can reduce stress and promote overall health.

11, often drink green tea and coffee.

Green tea has anti-inflammatory properties, and drinking green tea can reduce people's risk of developing heart disease and some cancers. Studies have also shown that people who drink coffee in moderation have a lower incidence of dementia and Parkinson's disease.

12, a variety of food collocation to eat.

If you are worried about not being able to get enough protein from plant food, the solution is to mix beans, cereals, nuts and vegetables together, which together provide all the essential amino acids that the body cannot synthesize. "detailed"

Soy sauce, old man's "longevity Bean"

Soy sauce belongs to fermented food, contains protein, calcium, phosphorus, iron, cobalt, selenium, molybdenum, thiamine, riboflavin, Nick acid and so on, nutrition is extremely rich. Soy sauce is the old person's "longevity bean", often eat not only help appetizing and eating, remove the wind cold, but also prevent the occurrence of cerebral thrombosis.

Li Shizhen in the Ming Dynasty in the "Compendium of Materia Medica" on the efficacy of soy sauce records the most detailed: "Black bean sex flat, soy sauce temperature, both steaming heat, so can rise and disperse." Onions are sweaty, salt can vomit, wine is cured, garlic is stopped, fried is able to stop sweating ... "that is, soy beans can be appetizing, cold, treatment and so on." In recent years, it has been found that the content of cobalt in soy sauce is 40 times times that of wheat, which has a good effect on the prevention of coronary heart disease. In addition, soy sauce can also improve the blood flow of the brain, effectively prevent the formation of cerebral thrombosis.

Although soy sauce is good, but the elderly can not eat more, daily with less than 50 grams is appropriate. Soy sauce will add a lot of salt in the processing process, if the dishes have been added to the soy sauce, you should reduce the amount of salt used, so as not to ingest too much salt. "detailed"

The dietitian speaks of eating--slow down.

We know that food enters the gastrointestinal tract through the mouth, and then the gastrointestinal tract emits a signal to the brain telling the brain if it has had enough. That is, when our stomachs have felt full, the signal has to be passed on to the brain, allowing the brain to react and say, "Oh, I've had enough, I can't eat any more." It's going to take a certain amount of time. The study found that the conduction time was about 15-20 minutes, which is why we have to reduce the speed of eating.

After we eat, we need more gastric acid and digestive fluid to digest these foods, and gastrointestinal peristalsis is also affected, which can easily hurt our gastrointestinal tract. At the same time, eating too much food, intake of calories will also increase, over time, will lead to obesity. There is also a harm is the stomach "expansion".The stomach belongs to the smooth muscle, has the flexibility, the long-term eating support will increase the stomach volume, lets you feel always eat not enough to form the habit of eating too much."detailed"