With the advancement of medical care and the improvement of the living environment, the life expectancy of the global population has been increasing.
When it comes to what affects people's life expectancy, in addition to factors such as tobacco, alcohol, and disease, diet is also a top priority.
In ancient China, there was a saying of "not eating after noon", and even there was a health method to break the valley, and Europe and the United States also had the trend of "indirect fasting".
This shows that people have been paying attention to the relationship between diet and life expectancy since a long time ago, and now research has confirmed that people do become longer by reducing the amount of food they eat.
01
Eat less, people can really live longer
According to the research of researchers, intermittent fasting can help our intestines reshape the microbiota so that the intestinal bacteria can better digest and break down food.
When too much food is ingested, the intestinal bacteria are disordered, the food cannot be completely digested, and the fat deposition in the food will cause blood viscosity, high blood lipids and other vascular diseases.
Cardiovascular disease is the first major hidden danger to health, so by eating less and fasting lightly, we can reduce the incidence of cardiovascular disease to a certain extent and help us extend our life.
In an experimental study published in Nature, mice were used as experimental subjects to reduce feeding in mice during their teenage years. After entering old age, the mice's bodies will be healthier and live longer.
After reducing feeding to adult mice, the fasting effect was not as good as that of juvenile mice, so scientists also believe that the earlier you start reducing food intake and developing habits, the more benefits to the body in old age.
02
Fasting and prolonging life is not suitable for everyone
Fasting may lead to longevity, but not everyone is suitable for fasting.
Fasting is not all benefits, scientists have used similar genes to the human body to control the development of the caenorhabditis elegans to do fasting experiments, found that after reducing food, the lifespan of nematodes increased, but the ability to reproduce decreased. And the offspring of breeding are also negatively affected by fasting and will last for many generations.
For humans, the effect of short-term fasting on the longevity of each person is unknown. People like teenagers, pregnant women, lactating women, diabetics and other people, rushing to diet, will also cause great harm to the body.
Ordinary healthy people, if they do not grasp the amount of food that is lightly fasted, are also prone to anemia, malnutrition and other situations.
Therefore, it is not recommended that you try to fast lightly on your own.
03
how can Chinese eat healthier?
Whether it is recommended to fast lightly, and that eating less or prolonging life, how should we eat healthy?
If you want to eat continuously and eat healthily, try the Mediterranean diet.
The Mediterranean diet is a nutritious dietary model that is highly respected by nutritionists, and it is a healthy eating process that is based on the selection of the eating habits of the inhabitants of the Mediterranean region and their improvement.
The Mediterranean diet is suitable not only for people with diabetes, the three higher levels of chronic disease, but also for most Chinese.
1 staple food choice
In the Mediterranean diet, staple foods are dominated by whole grains (raw whole grains) and legumes.
Eating coarse grains can not only increase gastrointestinal peristalsis, but also the rate at which coarse grains make human blood sugar rise much lower than that of polished rice refined noodles, which is conducive to controlling blood sugar.
2 fruits and vegetables
Eat 5-7 different fruits and vegetables per day. Fruits can provide vc and sugar, which can play a good role in regulating the nutrition of the human body.
Vegetables contain nutrients such as vitamins and minerals that are necessary for the human body, and the fat content is small, so eating more is of great benefit to the body.
3 Use a small amount of fish, poultry and eggs
Both fish and poultry belong to the "white meat", that is, the color of the meat before and after cooking is white.
This type of meat is low in fat and high in protein, which can meet our protein needs.
4 Consume a small amount of milk and cheese every day
Milk and dairy products, not only high in protein, but also contain calcium, are the best choice for calcium supplementation.
Strengthens bones and protects joint health.
5 edible oil options
The main cooking oils in the Mediterranean diet are vegetable oils, such as olive oil.
Olive oil is rich in unsaturated fatty acids, which are very beneficial to cardiovascular health, can improve the elasticity of blood vessel walls, and prevent atherosclerosis.
6 Pay attention to the amount of food
When eating, pay attention to eating seven points of fullness at each meal, so that eating can not only ensure balanced nutritional intake, but also will not increase the gastrointestinal burden because it is too full.
There will be no risk of health hazards due to fasting.
Today, our standard of living has improved and we can eat a wide range of delicacies. Although the food is tempting, we must learn restraint to make us healthier and longer.
For more health information, please pay attention to Suqin Health Manager.
#吃药, dieting, exercising, which weight loss method works the fastest ##Healthy Diet##Lifespan##怎样延长人的寿命 #
#饮食习惯 #