September 21, 2021

Biology Reporter

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Dieta, by żyć 100 lat

What do we eat to live 100 years? 7 important rules

Most people want to live as long as possible. But a long life is okay unless you stay healthy into old age. To live a hundred years in good health, you need to follow a proper diet. How do the inhabitants of the so-called blue zones with the most centenarians?

“The Blue Zones Kitchen” author Dan Buettner decided to examine what people who live to the age of 100 eat. In collaboration with National Geographic and the US government agency, the National Institute on Aging (NIA), he identified the regions of the world where people live the tallest and healthiest. It turned out to be Sardinia in Italy, Okinawa in Japan, and Loma Linda in California.

These areas were called “blue areas”. Buettner discovered the common denominator among the people who live there. It turns out that residents of the blue zones are naturally physically active throughout the day, are socially active and have a sense of purpose. but that is not all. Their diet also has many things in common. Buettner described it in his book. What are the nutritional treatments for longevity?

1. Eat beans

Residents of the blue zone eat beans regularly – this is at least half a cup per day. Beans (black, red or white) are an inexpensive and rich source of plant-based protein Fiber that has a positive effect on the work of the intestines, and nutrients that reduce the risk of developing diseases of civilization.

2. Include cruciferous vegetables in your diet

Broccoli, cauliflower, and cabbage contain natural compounds that are good for the heart and help prevent certain types of cancer.

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3. Eat nuts as a snack

Centenarians in the Blue Zone eat approximately two small handfuls of nuts per day. It can be pistachio, walnut, or Almonds – Each type has measurable health benefits. Peanuts are especially healthy.

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Healthy diet without meat

4. Drink water mainly

While the blue areas also include drinks such as tea and coffee, it is best to drink as much as possible Water. This is because sweetened soft drinks are the main source of sugar for most adults in highly industrialized countries, without any other nutrients. In some blue regions, red wine is also a popular drink, but … if someone has not drunk it yet, it is better not to start.

5. Eat less sugar

Blue Zone residents consume a fifth of the added sugar that most Americans eat. Instead of eating sweets and drinking sweet drinks every day, they do it consciously only on special occasions.

6. Cut back on meat

Meat is not the main ingredient in the blue zone meal. Rather, it is an addition to dishes or a way to improve the flavor of dishes. Centenarians’ diets are often vegetarian, and beans are often the main source of protein (and in Okinawa, tofu).

7. Show appreciation and dine with family

Take a moment to express your appreciation before meals. Preferably eat with family and friends.

The above advice cannot replace a visit to a specialist. Remember that in case of any health problems, consult a doctor.

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Source: Blogs.webmd.com