Lao Liu is sixty-five years old this year, and his body is very tough, and the neighbors praise him as a health expert. Every morning, Lao Liu would get up early and go to the park to do tai chi and breathe fresh air. At noon, he cooked by himself, and each dish paid attention to the combination of meat and vegetables, and the amount was just right.
Lao Liu often said: "Eat less, live longer! Look at those who eat and drink all day long, how much better can their health be?" He was never greedy, he was full at every meal, and he also developed a good habit of chewing and swallowing slowly.
He said that this will not only allow you to fully enjoy the delicious food, but also reduce the burden on your stomach.
In addition to eating modestly, Lao Liu also pays special attention to a balanced and nutritious diet. He often tells the people around him that if you want to live a long life, you have to develop these good eating habits. However, Lao Liu's health secrets are not only these, he also has many unique insights and methods. Do you want to know what other secrets Lao Liu has for longevity? Let's move on.
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Positive effects of calorie restriction
Calorie restriction is considered a wholesome way to eat. Researchers at Yale University conducted a two-year-long clinical trial in which participants were subjected to long-term calorie restrictions. The results showed that sustained restriction of caloric intake of about 14% had a positive effect on immune function, biomarkers of aging, and longevity risk. This study suggests that moderate calorie restriction may have benefits for human health.
Potential benefits of a time-restricted diet
Another study showed that restricting a diet at a specific time was expected to greatly increase longevity. Researchers at the Howard Hughes Medical Institute conducted a 4-year study and found that calorie-restricted diets alone extended the lifespan of mice, especially calorie restriction during the most active phase of mice, which increased lifespan by 35%. The results of this study suggest that the benefits of longevity can be achieved through a time-restricted diet.
Those who properly "keep their mouths shut" may reap three major benefits
Helps prevent obesity
A study published in Cell Metabolism found that a calorie-restricted diet was effective in aiding weight loss. By reducing your diet, you can prevent obesity and help you lose weight.
Reduces oxidative stress
When food is converted into energy, it produces oxygen radicals, a metabolic byproduct, and too much oxygen radicals can lead to oxidative stress and increase the risk of disease. Proper caloric restriction can reduce oxidative stress.
Reduces the aging process
Studies have shown that the increase in inflammatory response during aging can be systematically inhibited through caloric restriction, and eating less food appropriately can reduce the risk of disease occurrence during aging.
Eat plenty of fresh vegetables and fruits
Fresh vegetables and fruits are rich in vitamins, minerals, and fiber, which are essential for maintaining good health. They are rich in antioxidants that can help scavenge free radicals in the body, slow down cell aging, and reduce the risk of chronic diseases.
It is recommended to consume five different colored vegetables and fruits per day to ensure adequate intake of various nutrients.
Choose whole grains
Whole grain foods include whole-grain bread, oats, brown rice, etc. Whole grains contain more fiber, vitamins and minerals than refined grains, which can help maintain digestive health, stabilize blood sugar levels, and reduce the risk of cardiovascular disease and type 2 diabetes.
Control your protein and fat intake
Choosing high-quality protein and healthy fats is essential for good health. Fish, poultry, legumes, nuts and seeds are recommended as protein sources, and olive oil, fish oil, nuts and seeds are recommended as healthy fat sources.
A moderate intake of high-quality protein and healthy fats can maintain body function and reduce the risk of cardiovascular disease.
Practice good eating habits
Eating on time, chewing slowly, and mixing food wisely are the keys to good eating habits. Eating regularly can help maintain digestive health, chewing slowly can reduce the risk of indigestion, and eating foods in a balanced way can ensure that your body is getting enough nutrients.
In life, we often say that "eating is the root of all diseases", and good eating habits are essential for health and longevity. By adopting the following four eating habits, we can better protect our health, delay aging, and enjoy a longer life.
Eating habits such as moderate food intake, eating more vegetables and fruits, rational food mixing, and paying attention to dietary hygiene are essential for a long and healthy life. We hope that through our efforts, we can enjoy a healthier and longer life.