The details of life determine the level of health, especially diet, and sometimes only a little change is needed to reap double health. Dan Bartner, an American longevity research expert, studied the longevity region in the world, where the elderly live long and still lively. The "Life Times" synthesis of Dan Bartner's study sums up the 12 dietary habits of residents in these areas and can help you find the golden key to unlock the longevity gate.
1 95% of food comes from plants
Wholegrain cereals and beans make up a large proportion of the longevity elderly's diet. They also consume large amounts of seasonal vegetables and marinate or dry excess vegetables for winter consumption.
Studies have shown that the most beneficial food for longevity is green leafy vegetables. Compared with people of the same age who do not eat green vegetables, adults who eat 1 plate of vegetables a day will have a halving risk of death in the next four years.
2 No more than twice weekly meat
Most long-lived families control meat to eat, either as a side dish or as a seasoning for other dishes. They only eat meat five times a month, no more than 2 ounces each time (about 57 grams, the size of a deck of cards).
At the same time, they prefer to eat chicken, lamb or pork from family farms. Most of these animals are free to feed and have more omega 3 fatty acids in their bodies.
3 eat an average of 85 grams of fish
Fish is most common in the daily diet of longevity elderly. In most cases, the quality of the fish that grows from eating algae is best. For example, sardines, salmon and croakers are less exposed to high concentrations of mercury and other harmful chemicals.
4 eat three eggs a week
People in Changshou District eat only one egg at a time and they will not eat more. They either immerse themselves in cornmeal pancakes or are cooked to make soups. They are also eaten with other fruits and vegetables and whole grain cereals.
5 Eat half a cup of cooked beans every day
Beans (black beans, soybeans, lentils, etc.) are the most important part of the diet of the people in Changshou District. Beans are composed of 21% of protein, 77% of complex carbohydrates and a small amount of fat and are an excellent source of dietary fiber. Legumes contain a lot of vitamins and minerals, and their nutritional value is higher than many foods.
6 Edible Whole Wheat Bread
Bread is a staple food for people in Changshou District, but its composition is different from that of ordinary bread. It is made from a variety of grains, including wheat, rye, and barley; each ingredient contains multiple nutrients and a large amount of dietary fiber; it aids in digestion and has a low glycemic index.
7 Reduce sugar consumption
Residents in Changshou District have only one-fifth of the amount of sugar consumed by modern people. They usually only eat 2 to 3 biscuits, candies and baked goods every week. Centenarians generally only put some honey when they are drinking tea or eat a little dessert on the occasion of celebration.
8 Eat two nuts a day
A 30-year follow-up survey conducted by researchers at Harvard University found that people who eat nuts have a 20% lower mortality rate than those who do not consume nuts. Other studies have shown that diets containing nuts can reduce LDL levels by 20% and reduce the incidence of cardiovascular disease.
9 Increase water intake
Drink seven cups of water a day and the body has enough water to reduce the risk of blood clots.
10 Drink only red wine
Residents of the longevity region drink 1 to 3 glasses of wine a day. The latter helps the body system to absorb plant antioxidants. A small amount of drinking can reduce stress and promote overall health.
11 Drink green tea and coffee
Green tea has anti-inflammatory properties. Drinking green tea can reduce people's risk of heart disease and some cancers. There are also studies showing that people with moderate amounts of coffee have lower rates of Alzheimer's disease and Parkinson's disease.
12 kinds of food to eat
If you're worried about not getting enough protein from plant foods, the solution is to mix beans, grains, nuts, and vegetables together. They combine to provide all the essential amino acids the body can't synthesize.
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