Many people will be concerned: what to eat is good for the body, and what to eat is not good for the body.
Some people will even ask directly: what to eat can prolong life, and what to eat will shorten life.
This sounds like a myth that eating ginseng fruits and elixirs can prolong life, and eating poison will naturally shorten lifespan.
But scientists have recently calculated the impact of each food on our longevity from 5853 common foods in our daily diet.
It is found that people who adhere to a healthy diet live longer, and people who eat and drink will have a shorter life; this truth is very simple, we eat healthy, the risk of natural disease is low, the risk of getting sick is low, then cardiovascular and cerebrovascular diseases are far away from us, then naturally we live longer.
But if we eat unhealthily, then it is easy to occur cardiovascular and cerebrovascular diseases, and even myocardial infarction, may be disabled, or even sudden death, naturally our life will be shortened.
Therefore, healthy food prolongs life, and unhealthy food shortens life, not just a myth, but a scientific research conclusion.
In fact, we usually popularize science, and often introduce the concept of these foods, such as high-salt foods, deep-processed foods, saturated fatty acids, trans fatty acids, etc. and hypertension, diabetes, hyperlipidemia, cardiovascular disease, some tumors, etc. have a certain relationship. The higher the content of these substances in food, the higher the risk of disease, which is equivalent to reducing life expectancy.
Let's take a few common examples that you may understand better:
Eat 1 gram of processed meat to reduce life expectancy by 0.45 minutes, processed meat, mainly refers to bacon, bacon, ham, sausages, high oil and high salt meat, bacon and so on.
These processed meats are not recommended by the current Chinese and foreign dietary guidelines, as well as the Chinese and foreign cardiovascular disease guidelines.
A more specific example, such as eating a portion of processed meat of about 60g, is theorized to reduce life expectancy by 27 minutes.
In addition to this processed meat, there are also high-salt foods, such as pickles, squeezed vegetables, stir-fried vegetables with too much salt, kimchi, soy sauce and other foods, which should also be controlled and should not be too much.
Saturated fatty acids: fatty meat, offal, pigs, beef and mutton, coconut oil, cocoa oil, palm oil, etc., these foods should be strictly controlled and should not be too much.
Trans fatty acids: The outer packaging is printed with "artificial fat, artificial butter, margarine, margarine, vegetable butter, vegetable cream, creamer, cocoa butter, edible hydrogenated oil, shortening, vegetable fat powder", etc., these words are trans fatty acids.
As well as our daily diet: fried food, Western-style fast food, puff pastry desserts, milk sugar, ice cream, milk tea, coffee companion, etc.
Both saturated fatty acids and trans fatty acids increase the risk of hyperlipidemia and increase the risk of atherosclerosis, so it must be controlled in the daily diet.
These foods will increase the risk of cardiovascular and cerebrovascular diseases, and eventually cause shortened lifespan, so they are called life-reducing foods.
So what foods can increase longevity? Let's look at a few specific examples:
Eat 1 gram of fruit to increase life expectancy by 0.1 minutes; eat a serving of salmon, peanuts or beans for 10 to 15 minutes; eat a cashew nut to prolong life for 26 minutes; eat a sardine with tomato sauce for 82 minutes.
The common characteristics of these foods are fruits and vegetables, whole grains, nuts, legumes, seafood and so on. Their common features are: dietary fiber, folic acid, potassium, calcium, unsaturated fatty acids and other high content.
The study also found that if we reduced the processed meat we eat every day by 10% and replaced it with fruits, vegetables, nuts, beans, etc. with the same calories, then we could extend our life by 50 minutes.
How to choose specific foods?
1, life-reducing food, high salt, saturated fatty acids, trans fatty acids, deep-processed meat, must be less, occasionally can eat, but can not always eat, can not eat more.
2, three meals a day, try to choose healthy food, plant food, meat to fish and aquatic products.
3, did not say what must be eaten, or must not eat anything, as long as not allergic, you can eat.
4, food should be diversified, patients eat tricks, more than 12 kinds of food a day, more than 25 kinds of food a week.
5, whole grain food, legume food, potato food, in fact, is our staple food, generally recommended in 100-150g, staple food in the coarse grains best account for 1/3-1/2 of the proportion.
6, vegetable oil per person per day 25g; salt less than 6g per person per day; vegetables per person per day 6 two to 1 catty; fruit per person per day 4 two to 6 two; milk per person per day about 300g; eggs a day; nuts a day; water per person per day about 1500ml; fish meat can be appropriately more, 2-4 times a week fish meat; red meat should not exceed 70g per person per day.
This diet is more scientific, healthier and longer!
Isn't lifespan genetically determined?
Under the same genetic lifespan, for example, a person's genetic lifespan is 80 years old, if he can eat healthy, he may live to 80 years old. However, if he eats and drinks all day, he may have suffered a stroke at the age of 70, or even died of a myocardial infarction at the age of 50.
So although our genetic lifespan is immutable, if we can't live a healthy life, then most people will not live genetically.
In order to live closer to the genetic lifespan, or live to the genetic lifespan, then we still have to pay attention to healthy eating, eat three meals a day, and eat healthy three meals a day.