As the saying goes, “Man is iron, and rice is steel. If you don’t eat a meal, you will be hungry.” In the early days, people only pursued enough to eat, but later they paid attention to eating well and feeling full.What is the best food to eat to live longer?
However, with the improvement of living standards, many people in modern times have the phenomenon of eating and drinking, and excessive nutrition will inevitably increase the risk of obesity, high blood lipids, and gastrointestinal diseases.
Nowadays, the diet concept of “eat less” is more and more respected, but how to eat healthy?
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Appropriate “starvation” helps longevity
In fact, for many people now, it is beneficial to eat less and “starve” properly:
①Reduce inflammation
Appropriate “starvation” can reduce inflammation in the body and improve inflammatory diseases without affecting immunity.
② help blood flow better
Appropriate “starvation” can reduce the burden on the body, effectively promote blood circulation and circulation, speed up metabolism, and help ensure the supply of blood and oxygen throughout the body.
③ Reduce the risk of cancer
Fasting can help reduce the level of oxidative stress in the body, and the level of oxidative stress is closely related to the occurrence and development of chronic diseases such as diabetes, heart disease and cancer.
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restricted diet
How to eat healthier?
Dietary restriction should be continuous, and it is recommended to start in adulthood. Knowing to eat less, what to eat, and how to eat is also very important:
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Eat seven cents a day
From a health point of view, each meal should be 70% full – feeling slightly full, enthusiasm for food has declined, and active eating has slowed down, which is 70% full.
The energy and nutrients consumed by a seven-point satiety are sufficient to maintain daily activities. If you continue to eat, there may be a risk of excess energy and nutrients!
In order to better follow the principle of seven full, pay attention to:
① Correct meal time: Generally speaking, breakfast should be 7:00~8:00, lunch should be 11:00~12:00, and dinner should be 18:00~19:00. With the right time to eat, the production and release of digestive juices and enzymes in the digestive system can be better balanced to maintain normal circadian rhythms.
②Change the order of eating: You can follow the order of drinking vegetable soup first, then eating vegetables, eating meat, and finally eating the staple food, which can better help us control the amount of food we eat.
③ Control the speed of eating, chew slowly, and eat each meal for about 20-30 minutes to prevent eating too much.
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Fasting twice a week
People who socialize a lot and often eat haise, or who are obese but have poor self-control, it may be difficult to achieve a daily diet restriction and a healthy combination, so they can choose a light fast two days a week to avoid starvation and help lose weight. , longer life.
Basic requirements for fasting
①Light fasting for 2 days a week, and eat normally for the remaining 5 days.
②Discontinuous 2 days.
③ Eat the right food and control the total calories. During the period, it is recommended that men eat 600 kcal of food a day, and women eat 500 kcal of food a day.
Light fasting recipe reference
①Breakfast: 1 boiled egg + 1 cup of 250ml skim milk. It is recommended to drink whole milk on a daily basis and skim milk on fasting days.
② Lunch: 200 grams of fruit. Avoid high-calorie fruits such as bananas, durians, and jackfruit.
③ Dinner: 25 grams of rice noodles or 100 grams of potatoes, 50 grams of lean meat (preferably fish and poultry), and 250 grams of vegetables.
During the fasting period, the food should be low-calorie, high-nutrient, such as vegetables and light soup. In addition, moderate exercise should also be done during fasting, but strenuous exercise should not be done.
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