Everyone wants to stay "young and beautiful" forever, but the years will eventually leave marks on the body. Although we cannot prevent the occurrence of aging, we can slow down the aging process through the intervention of lifestyle and eating habits.
Aging is not only reflected in the face, but also in the body's organs. If you want to make aging come slowly, you have to pay attention to the 6 hidden "aging agents" on the diet mentioned in this article!
Heart "aging agent": trans fatty acids
Trans fatty acids are an unsaturated fatty acid produced in the hydrogenation modification of vegetable oils, although unsaturated fatty acids, but harmful to the body, even more harmful than saturated fatty acids.
The nature and structure of trans fatty acids are relatively close to saturated fatty acids, and the harm of trans fatty acids is 2.5~10 times higher than that of saturated fatty acids in the case of the same amount of intake.
Excessive intake of foods containing trans fatty acids can increase the level of "bad cholesterol" in the body and reduce the level of "good cholesterol", which in turn increases the risk of diseases such as atherosclerosis, cardiovascular disease, coronary heart disease, myocardial infarction, and sudden cardiac death.
Therefore, the "Dietary Guidelines for Chinese Residents" recommends that the daily intake of trans fatty acids should not exceed 2 grams.
Foods containing trans fatty acids are commonly found in: biscuits, pastries, oil cakes, fritters, puffed foods, coffee companions, instant noodles, quick-frozen foods, milk tea and other foods.
To avoid foods containing trans fatty acids, it is recommended to carefully look at the ingredient list and nutrition facts list on the package before buying. Ingredients lists containing ingredients such as vegetable fat, creamer, shortening, margarine, margarine, hydrogenated vegetable oil, refined palm oil, vegetable cream, cocoa butter, margara butter, margarine, etc. may contain trans fatty acids.
In the nutrition facts table, you can see the specific content of trans fatty acids contained in food, such as the creamy biscuit below, 100 grams of belly, the intake of trans fatty acids exceeds the standard.
Image source: E-commerce platform
However, the trans fatty acid content in the nutrition facts table of most products is now marked with "0", because when the trans fatty acid content in the food ≤ 0.3%, it can be marked on the packaging with the words "0 trans fatty acids", "zero trans fatty acids" and "no trans fatty acids".
However, this can only mean low or no content, not absolutely nothing. If you want to minimize the intake of trans fatty acids, it is better to eat less.
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In addition, vegetable oil will also contain trans fatty acids, especially after repeated high temperature The content of trans fatty acids in vegetable oils is higher. Therefore, daily cooking should pay attention to the amount of cooking oil controlled at 25~30 grams, less high-temperature frying, and do not wait for the oil to burn smoke before starting to stir-fry.
Liver "aging agent": alcohol
Excessive alcohol consumption is harmful to health, especially the most damaging to the liver. More than 90% of the ethanol consumed by the human body through drinking needs to be catabolized in the liver, originally the liver is the largest detoxification organ of the human body, the "work" pressure is relatively large, and it is necessary to metabolize ethanol, which is equivalent to overtime work.
Long-term heavy drinking, ethanol and its metabolite acetaldehyde acetic acid have great damage to the liver, and can reduce the liver's ability to detoxify certain poisons, resulting in liver lesions.
There are also many studies at home and abroad that for people who drink alcohol, the liver is the most important organ affected, bearing a large load, which can easily lead to alcoholic liver damage. It is estimated that about 20 million people worldwide have excessive alcohol problems, of which 10%~20% have varying degrees of alcoholic liver disease.
Therefore, if you want to be healthy liver, it is best not to drink, if you really want to drink then control the amount, the new version of the "Dietary Guidelines for Chinese Residents" recommends that whether men or women have a daily alcohol intake of less than 15 grams, about 450 ml of beer, 150 ml of wine, 50 ml of liquor, 30 ml of high liquor.
Image source: Dietary Guidelines for Chinese Residents 2022
You must also do not drink alcohol on an empty stomach, eat some staple food before drinking, which can delay the absorption rate of alcohol; Do not drink with carbonated drinks to avoid carbon dioxide in carbonated drinks to accelerate the absorption of alcohol into the blood, drunk faster; Also do not drink it with coffee, as caffeine can create a sense of excitement and tend to drink more.
In addition, be sure to drink plenty of water after drinking alcohol, which can help the body metabolize alcohol.
The "aging agent" of the skin and teeth: added sugar
Many people like to eat sweets because it stimulates the secretion of dopamine, which makes people feel more pleasant! But eating too much sweets will not only harm the health of your teeth, but also speed up the aging process of the human body.
Sugar will provide a "comfortable" growth and reproduction environment for bacteria in the mouth, and bacteria and sugar will gradually "collapse" the teeth when they join hands, and finally form caries.
Don't underestimate caries, if not treated in time, further will form cavities, when you encounter sour, sweet, cold, hot food can only look or smell, if into the mouth is a "stimulus", pain will be very obvious, more serious will also lead to tooth loss, chewing difficulty, thus affecting eating.
Moreover, eating too much added sugar can accelerate the aging process of the skin. Sugar is eventually broken down into glucose in the body before it is used by the body. The carboxyl group of glucose can undergo a series of reactions with the amino groups of DNA, fat and protein to produce glycation end products (AGEs), and AGEs can glycate collagen, elastin, and accelerate skin aging.
According to the recommendations in the "Dietary Guidelines for Chinese Residents", it is best not to exceed 25 grams of added sugar per person per day. Added sugar is not limited to white sugar, sucrose, brown sugar, white sugar, rock sugar, honey, fructose, fructose syrup, corn syrup, etc. added to many food ingredient lists are also added sugar.
To protect and slow down the aging of your skin and teeth, eat as little food as possible that contains these added sugar words!
Eye "aging agent": sweets
Eating too many sweets can not only damage teeth and skin, but also pose a threat to eye health.
Studies have shown that a diet high in sugar can increase myopia. Because long-term high sugar intake will directly affect blood sugar, insulin, glucagon levels in the body, thereby affecting the polyol pathway, glucagon signaling pathway and insulin signaling pathway. It also causes elevated blood glucose levels in the body, possibly involved in refractive myopia by activating the lens polyol pathway.
In short, a high-sugar diet will induce a series of changes in the body and promote the occurrence and development of myopia.
In addition, a survey on adolescent myopia and living and eating habits showed that the rate of visual abnormalities among adolescents who often ate sweets was 78.49%, and the rate of visual abnormalities among adolescents who did not eat sweets was 57.95%.
This may be because eating too many sweets reduces the amount of vitamin D in the serum; It may also be because sweets consume a lot of vitamin B1 in the process of digestion and absorption, producing a large amount of acidic substances to reduce blood calcium, and it is also easy to cause changes in the osmotic pressure of aqueous humor in the eye, and the lens is protruding, resulting in blurred vision.
If you want your eyes to be "old" slowly, you must also pay attention to sugar control!
Stomach "aging agent": high-salt food
The harm of a high-salt diet is not only the well-known high blood pressure, the occurrence of gastritis is also closely related to a high-salt diet.
Excessive salt intake can irritate the gastric lining and may cause the cells lining the stomach to fall off. Parietal cells are a barrier to protect stomach health, and once destroyed, they will increase the risk of gastritis, and may lead to stomach cancer in severe cases.
According to the recommendations in the 2022 edition of the Dietary Guidelines for Chinese Residents, the salt intake per person per day should be < 5 grams. If you want to delay the "aging" process of the stomach, you must find a way to control salt.
Salt control spoon can help you reduce salt intake very well, there are 0.5g, 1g, 2g, 5g, you can buy according to your own needs, and electronic salt control spoon, which is also very convenient;
When cooking, it is recommended to put salt when the dish is about to come out of the pot; Dishes can be seasoned with vinegar, because a small amount of vinegar can enhance the salty taste; You can also put more natural seasonings, such as star anise, fragrant leaves, thirteen spice, pepper, peppercorns, green onions, ginger and garlic, etc., to reduce the amount of salt;
In life, eat less pickles, kimchi, soybean paste, curd, bacon, ham and other foods containing invisible salt, and put less salt in soy sauce when cooking, 10ml of soy sauce contains about 1.6g of salt.
In addition, when buying packaged food, look at the nutrition content table, and try not to buy high-salt foods, that is, foods with sodium content ≥ 800mg/100g.
Esophageal "aging agent": hot food
Our esophagus is very fragile, the most comfortable temperature is 10 ~ 40 °C, 50 °C ~ 60 °C can barely tolerate, and above 65 °C can not stand it, will cause burns. But the delicate esophagus is not sensitive to temperature, even if it is burned, it does not feel much.
Therefore, often eating hot food is a chronic irritation to the esophageal mucosa, often the damage has not been repaired, and it is "severely damaged", which will increase the risk of cancer in the long run and be prone to esophageal cancer.
Therefore, hot drinks above 65°C have been included in the list of Class 2A carcinogens by the International Agency for Research on Cancer (IARC), which is affiliated with the World Health Organization (WHO), meaning that they may cause cancer to humans.
If you want a healthy esophagus, don't eat hot food and don't drink too hot water.
Summary:
Although we can't prevent the occurrence of aging, we can change our lifestyle habits and diet, keep ourselves and our families away from the damage of "aging agents", and be able to age a little slower, a little slower...
(Source: Chuanguan News)