When it comes to longevity countries, Japan is the most mentioned name. The average life expectancy of Japanese women can reach 87.74 years, ranking first in the world.
Why do Japanese people benefit from diet for their longevity?
Researchers from the Graduate School of Medicine at Tohoku University in Japan analyzed data from more than 92,000 people and found that the secret of Japanese longevity is related to diet. More than 140,000 residents were recruited and asked to fill out a food frequency questionnaire with an average follow-up time of 18.9 years, summing up the term Japanese diet.
The Japanese diet is dominated by rice, miso soup, yellow-green vegetables, fish, and green tea, and does not like beef or pork. In the follow-up process, the researchers also found that the Eating Habits of Japanese people are related to the risk of death, and the higher the Japanese diet index, the lower the risk of death, and the risk of cardiovascular disease death has also decreased significantly.
Japanese people have several types of foods that they regularly eat, and these foods are associated with a reduced risk of death. Eating seaweed regularly can reduce the risk by 6%. Eating stains regularly can reduce the risk by 5%. Regular eating of yellow-green vegetables can reduce the risk by 6%, regular eating of fish can reduce the risk by 3%, and regular drinking of green tea can reduce the risk by 11%, which is one of the secrets of Japanese longevity.
What dietary habits do Japanese people have to learn in order to live a long life?
1. Diversification of types
To summarize the Japanese diet in one word is nothing more than a miscellaneous word. The dishes at each meal are varied, varied, nutritionally balanced and well-matched. A varied diet can maximize the body's nutritional needs and reduce the risk of disease.
2. Fresh ingredients
Japanese people like to eat fresh food, they often eat sashimi, salad, the method is very simple, pay attention to the original taste. These two cooking methods are primitive cooking methods, which can prevent nutrient loss and reduce the intake of salt, sugar and oil.
3. Chew carefully and swallow slowly
Japanese people eat very slowly and pay attention to eating slowly, which is a very beneficial habit for health. Chewing slowly is good for digestion and can also help control food intake. The low obesity rate in Japanese is for this reason.
4. The amount of food is small
When Japanese people eat, they use a variety of small plates to fill food. Although there are many plates, the amount of food does not add up to much. The Japanese believe in eight points of fullness, which is a requirement of the traditional culture of Japanese cuisine. Eight points of fullness can reduce the burden of gastrointestinal digestion, which is the secret of Japanese longevity.
5. Prefer white meat
As mentioned above, Japanese people do not like to eat pork and beef, but like to eat white meat such as fish, shrimp, and shellfish. Long-term intake of red meat increases the risk of cardiovascular disease.
What are some recognized longevity sports?
The average life expectancy of Japanese people is relatively long, and while we learn from their dietary principles, we must also summarize and reflect on their shortcomings. The Japanese movement is relatively lacking, and we should not learn from this. Exercise is good for health, can reduce the risk of disease, and has a very obvious impact on longevity and physical health.
The British Journal of Sports Medicine published a survey of three recognized longevity exercises.
The first is brisk walking, exercising cardiopulmonary function, promoting blood circulation, preventing osteoporosis, and the most critical is good persistence, the intensity is not large.
The second is running, which can significantly reduce the risk of cancer death, and advances in cardiovascular disease research point out that people who run for a long time live an average of three years longer than people who do not have running habits.
The third is the clapping exercise, common badminton, table tennis, etc., the British Journal of Sports Medicine has a research report, found that swinging sports can reduce the risk of all-cause death by 47%, can reduce the risk of cardiovascular disease death by 56%.
Tips
Japanese people don't like sports, but they live a long life, which may have something to do with their diet. We can learn from their dietary preferences, borrow from their good eating habits, and use them for us.
However, I can't remember to copy it completely, just like the Japanese people don't love sports, they can't learn. Exercise is good for longevity, choose your favorite sports, stick to it, will reap unexpected benefits.
Family doctor online special article, unauthorized reproduction