In life, you can always find that some people seem to be born "not showing old". After a few years, he looks almost unchanged and may look younger than his peers.
Some people will think that they are beauty, good maintenance, etc., and it is undeniable that there are some influencing factors in it. But there are also many people around us who never do medical beauty, are even lazier to skin care, and still look younger than their peers.
Because more and more research has found that there are some "habits" in our lives that can help improve aging! How to delay aging? Scientists followed up for two years to confirm that it is very simple, just eat eight points full!
Eat eight points full
It really improves aging!
In 2018, Cell Metabolism, a sister journal of Cell, a leading international journal in biology, published a study that found that if we eat less daily, we can indeed improve aging and reduce the risk of age-related neurological diseases such as Alzheimer's disease and Parkinson's disease, cancer, diabetes and other diseases.
The researchers found 73 healthy people, all aged 21~50, whose biggest feature is that they are not obese and have a medium figure. These people were divided into two groups, one with normal eating habits and the other with restricted diets.
People in the normal diet group: Eat according to their normal diet amount every day. People in the restricted diet group: Daily calorie intake decreased by 15%, which means that they are 85% of the calories in their normal diet every day, which is almost "eight points full".
In this way, every day for two consecutive years is eight points full, will there be any difference between the two groups? And what has changed in their health?
The final study found that most of the group that reduced their intake lost weight after two years, losing an average of 8.7 kilograms of body weight. At the same time, the researchers were pleasantly surprised that these people slowed down their metabolism, reduced levels of oxidative stress, and slowed down the progress of aging in their bodies. And they did not have problems such as anemia or osteoporosis and menstrual disorders, which means that their aging was delayed, but there were no health problems.
And there are not many similar studies, so we seem to have found a good way to slow down aging, that is, eat less, control each meal at eight points full, is the optimal dietary intake.
Live Test:
Eight points full health benefits are great!
In a study published in the top journal Science in 2022, a research team from Yale University in the United States verified the benefits of proper calorie restriction on people through 2 years of clinical trials.
This is the largest parallel randomized controlled human long-term calorie restriction trial to date, the researchers recruited 218 healthy people aged 21~50 years old, BMI of 22.0~28.0kg/㎡, the daily calorie intake of the participants in the experimental group was reduced by 14%, and the control group ate as usual.
Over a two-year period, samples of the participants' blood, fat, etc. were collected at months 12 and 24 and various indicators were measured.
Finally, it was found that long-term "eight points of satiety" can improve people's mental health and quality of life, improve working memory, reduce the risk of cardiometabolic diseases, reduce weight, reduce the level of inflammation and oxidative stress in the body, etc., and bring great benefits to healthy life expectancy.
Eat exactly until eight points full
Teach you 6 tips
"Eighty percent full" should stop when you can eat or not. You may feel that the stomach is not full, but it doesn't matter if you don't eat at this time, this kind of stomach is not full, no burping, a little bit of unfinished state is actually eight points full.
And if you eat nine points full and very full, you feel that your stomach is already very full, and every extra bite is a burden; And if you just eat until you are six or seven full, you still have the desire to eat, if you put down the bowl and chopsticks at this time, you will not be satisfied, and before the next meal, you will have obvious hunger.
You can find the feeling of "eight points full" according to the above description. Also, keeping these 6 tips in mind can help you eat exactly until you are eight full.
1
Chew slowly and don't gobble it up
Try to chew the food slowly and savor each bite so that your brain will perceive fullness more easily. The longer food stays in your mouth, the sooner your brain will receive the signal to be full. Instead, they gobble up and accidentally overeat.
2
Divide into small portions and find eight points full
Divide meals into multiple times and avoid overeating at once. For example, when eating lunch, you can divide the food into 3~4 small portions, and after each small portion, you can feel the process of eating full, so that you will be easier to grasp the feeling of "eight points full".
3
Concentrate on eating, don't look at your phone while eating
Focus on the taste and texture of the food when eating, and enjoy the process of eating, so that the brain is more likely to feel full or not. And now many people watch mobile phones and brush dramas while eating, which can easily lead to watching and eating all the time, which invisibly leads to eating.
4
Avoid eating until you are very hungry
Many people diet in order to lose weight, hungry to eat. However, at this time, when you see food, you will gobble it up. Never wait until you are very hungry to start eating, which can lead to overeating, choose to eat small, frequent meals if possible.
5
When you are full, withdraw and leave the table
If you feel that you have almost eaten, leave the table, otherwise you may not be able to resist eating a little more while sitting.
6
Adjust the order of eating: dishes→ meat→ staple foods
When eating, eat vegetables and meat first, and finally eat staple foods, only such a diet is correct and healthy. This diet sequence can better minimize calories and maximize satiety.
bibliography
[1] Leanne M.Redman, Steven R.Smith, Jeffrey H.Burton et al. Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metabolism, Available online 22 March 2018, doi:10.1016/j.cmet.2018.02.019
[2]O. Spadaro, Y. Youm, I. Shchukina, S. Ryu, S. Sidorov, A. Ravussin, K. Nguyen, E. Aladyeva, A. N. Predeus, S. R. Smith, E. Ravussin, C. Galban, M. N. Artyomov, V. D. Dixit.Caloric restriction in humans reveals immunometabolic regulators of health span. Science, 2022; 375 (6581): 671 DOI:10.1126/science.abg7292
(Health Times)