Longevity diet What exactly should it look like?
American scholars published a review, discussing a series of research results from single-cell microorganisms to humans, exploring the association between nutrition, eating, genes and their lifespan, and summarizing the longevity diet strategy , giving exact suggestions on how much to eat, what to eat, when to eat, etc. Let’s take a look together. How much does
?
Key characteristics of the best diet:
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· Get fat from plant-based foods (such as olive oil, nuts, avocado, chia seed , dark chocolate , etc.) to provide about 30% of the energy demand (energy supply ratio 25%-35%).
what to eat?
Article author introduced in the interview that longevity diet is like this in real life:
·Full amount of beans, whole grains and vegetables;
·Some fish;
·Some fish; 5 ·Don't eat red meat or processed meat products; ·Small amount of white meat; ·Low sugar, low-refined grains; ·A certain amount of nuts and olive oil; ·Some dark chocolate.
However, I still need to add something here. When choosing meat, the general population can follow our country's dietary guidelines to focus on white meat (fish, poultry), and eat some red meat (such as pork, beef and mutton) in moderation. Do not eat red meat at all. If other diets are unreasonable, it will increase the risk of anemia and other diseases. When to eat
?
Eating for a limited time 11-12 hours
Most of the time-limited food studies have observed weight loss and reduced obesity. Ideally, all three meals a day should be within the 11-12-hour window (for example, between 8 am and 8 pm, and do not eat extra during the rest of the time period).
You cannot ignore breakfast
Longer daily fasting time, including not eating breakfast, has been related to increased mortality, especially the mortality rate of cardiovascular diseases. You must eat breakfast and eat well.
In addition, the article also discusses the eating habits that can lead to for short life.
can cause short-lived habits
. Too much protein can cause short-lived
. In in in people under 165 years old, compared with those who consume less than 10% of protein, the total risk of death increased by 75% after protein exceeds 20% of calories and the risk of cancer death increased by 400%. However, no association was observed in people over 66 years old.
. Too much sugar can cause short life
Too much sugar can also cause aging to accelerate. glucose may accelerate the aging process in mammals by increasing the release of insulin , or by directly activating certain pro-aging pathways.
3. Too much saturated fat can cause short life
Butter, lard (fat), coconut oil and other ingredients are rich in saturated fat. If you consume too much saturated fat, it is more likely to cause obesity, insulin resistance, high cholesterol and shorten your life. Moreover, a high-fat diet usually contains high levels of sugar.
4. Eating with high calorie can lead to short-lived
Diet is high in calories, and it is also accompanied by the increase in sugar, starch, saturated fat and protein content. If the calorie intake exceeds the body's needs, it will increase fat production, fat storage and obesity, which can cause a variety of diseases.
Clinical Nutrition Department of Peking Union Medical College Hospital
Yukang
