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The favorite foods of long-lived elderly people can help you live a long and healthy eating habit

2020-06-13 source:internet [ typeface:big medium small ]

Everyone hopes that they can live long and healthy. Since ancient times, longevity and health have been the goals pursued by humans. So how can we live a long and healthy life? Let’s check out what these long-lived old people eat with

Five favorite foods of long-lived elderly people

1. Porridge

Well-known Chinese economist Ma Yinchu and his wife Zhang Guijun are both centenarians, and they especially like to drink porridge. Every morning, they add 50 grams of oatmeal to 250 ml of boiling water and brew it for 2 minutes to make porridge. They do this every day without interruption. It is most suitable for the elderly to regard millet porridge as the best nourishing food. Millet benefits the five internal organs, thickens the intestines and stomach, fills body fluids, strengthens bones and muscles, and grows muscles. A famous doctor in the Qing Dynasty said: "Millet is the most nourishing. Rice oil when cooking rice porridge is better than ginseng soup."

2. Corn

The American Medical Association once conducted a census and found that the indigenous American Indians rarely suffer from high blood pressure and arteriosclerosis because their staple food is corn. Medical research has found that old corn contains a large amount of lecithin, linoleic acid, cereal alcohol, and vitamin E. Regular eaters are less likely to develop high blood pressure and arteriosclerosis.

3. Eggs

Nutritionists have determined that egg white protein is extremely rich in amino acids, and its composition ratio is very suitable for the needs of the human body. The lecithin in egg yolk can promote liver cell regeneration, increase the amount of plasma protein in the human body, and enhance the body's metabolic function and immunity. Choline released after lecithin is digested by the body can improve memory.

4. Tofu

The main components of tofu are protein and isoflavones, which have the effects of replenishing qi, replenishing deficiency, reducing blood lead concentration, and protecting the liver. The elderly often eat tofu, which has a good therapeutic effect on vascular sclerosis and osteoporosis.

5. Sweet potato

Sweet potatoes have the effects of harmonizing blood and nourishing the heart, widening intestinal ventilation, replenishing qi and promoting fluid production, and preventing and fighting cancer. It contains a large amount of mucin, which can prevent and treat the atrophy of liver and kidney connective tissue and enhance the body's immunity; mucin can also eliminate reactive oxygen species and prevent them from inducing cancer. Sweet potatoes contain more calcium and magnesium, and regular consumption can prevent and treat osteoporosis.

Eating habits that will help you live a long and healthy life

1. Take multivitamins after meals

If you eat carefully in life, you will lose a lot of B vitamins; over-soaking vegetables will soak out a lot of water-soluble vitamins; leaving food for too long, or cooking methods such as frying and baking may reduce the vitamin content. At this time, supplementing with multivitamins is like taking an "insurance", and it is best to take it after meals. If water-soluble vitamins such as folic acid, vitamin B, and C are taken on an empty stomach before meals, they will be absorbed quickly through the stomach and into the small intestine. They will be excreted through urine before they are fully utilized by the body. Fat-soluble vitamins such as vitamins A, D, E, and K must be dissolved in fatty foods to be absorbed. If taken on an empty stomach, most of them cannot be absorbed.

2. Eat raw onions to prevent heart disease

Many people carefully pick out the onions when eating vegetables, which is a big mistake. Dr. Gerwich, a professor of cardiology at Harvard Medical School in the United States, pointed out that onions contain a large amount of flavonoids that protect the heart. Eating half a raw onion a day or drinking the same amount of onion juice can increase the "good health" of patients with heart disease by about 30%. cholesterol". Especially when eating less healthy food like barbecue, the onions in it are like your "life-saving grass". Onions are indeed good for patients with high blood pressure, hyperlipidemia and cardiovascular and cerebrovascular diseases, and they have the best effect when eaten raw or cold.

3. The juice of cold dishes is used for dipping.

Many people like to order mixed vegetables or fruit and vegetable salads when going to restaurants, thinking that this can supplement vitamins. In fact, the sauces in these dishes actually add a lot of calories to the otherwise healthy dishes. It's best to put the prepared sauce in a small bowl and eat it with cut vegetables. In this way, you only need 1/6 of the original sauce.

4. Wash meat with cold water and vegetables with hot water.

Many people like to soak meat in hot water for a while before washing it. As everyone knows, washing meat with warm or hot water will not only easily deteriorate and spoil, but the taste of the meat will also be affected. The most important thing is that it will accelerate the loss of protein, amino acids and B vitamins in meat. On the contrary, it is better to use warm water when washing all kinds of fruits and vegetables. He Hongju, a researcher at the National Vegetable Engineering Technology Research Center, pointed out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cold water.

5. Dark fruits are anti-aging

If you can't make up your mind when buying fruits, just choose the dark ones. Compared with light-colored fruits, dark-colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, which have anti-cancer, anti-cancer, anti-aging and other effects.

6. Some vegetarian dishes should be eaten with “meat”

Eating too much oil is not good, but not eating any oil is even worse. Sun Mengli said that pumpkins and carrots contain a lot of beta-carotene, so they should not be eaten too lightly. Stir-frying them with oil is more beneficial to the absorption of nutrients. If the pumpkin is used to cook porridge, make sure there is oil in other vegetables so that they can meet in the intestines and stomach.

health rules

1. A variety of foods, mainly cereals, with a mix of thickness and thickness. Don't eat just a single meal, eat more rice, wheat, corn, sorghum, millet, barley, oats, buckwheat and other cereals, and eat a combination of coarse grains and fine grains.

2. Eat more fruits, vegetables and potatoes. These three things are rich in nutrients needed by the human body, mainly vitamins, minerals, dietary fiber and phytochemicals. They are high in water, low in energy and high in fiber, so they are great for weight control and hydrating the skin.

3. Eat milk, soybeans or their products every day. Milk has an outstanding effect in supplementing calcium and is also rich in other minerals and vitamin A. Bean protein has a high digestibility and absorption rate and does not contain cholesterol.

4. Eat appropriate amounts of fish, poultry, eggs and lean meat. Eat more fish and poultry appropriately and reduce your pork intake. Pork contains too much fat, and regular consumption will increase the risk of obesity and chronic diseases.

5. Reduce the amount of cooking oil and eat light and low-salt meals. The recommended intake of cooking oil is 25g-30g per day for adults. Recommended salt intake: 6 grams per day for adults (including the amount of salt in pickles, soy sauce, and sauces).