2024-03-16 03:27:20
Author: Guo Meiyi
Image: shutterstock (illustration not party involved)
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Japan is the oldest and longest-lived country in the world. According to the latest statistics from the Japanese Ministry of Health, Labor and Welfare, there will be more than 92,000 people over 100 years old in the country in 2023, setting a new high for 53 consecutive years. Many people attribute the secret of Japanese people’s longevity to their diet, as shown in the Japanese TV TBS program “この色って何ですか?” 》 once interviewed 300 centenarians and investigated the ingredients and dishes they eat most. Unexpectedly, they found that they were all simple and ordinary home-cooked dishes. They did not imagine that they had to eat particularly “healthy” to achieve longevity.
Japanese TV station TBS program “この difference って何ですか?” 》Visited various parts of Japan and interviewed 300 healthy elderly people over 100 years old. They wanted to know “What foods do they eat more than 3 days a week?” and counted the 10 most commonly eaten ingredients. Among them, there are many foods that are in line with the “Mediterranean diet” or “Deshu diet” recommended by the medical community, such as salmon, mackerel, tofu, chicken, tomatoes, yogurt, etc.; however, there are also foods that have long been regarded as “brain-damaging foods” and harmful to cardiovascular disease. The pork has exceeded the expectations of many people.
The 10 most commonly eaten foods by Japanese centenarian Rui:
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1. Pork (255 votes)
2. Yogurt (236 votes)
3. Tofu (230 votes)
4. Mackerel (192 votes)
5. Chinese cabbage (159 votes)
6. Chicken (149 votes)
7. Natto (130 votes)
8. Salmon (123 votes)
9. Salted Plum (92 votes)
10. Tomato (83 votes)
Experts point out that the “saturated fat” of red meat is higher than that of white meat (chicken, fish). If you consume too much, it may increase cholesterol, cause blood vessel obstruction, and increase the chance of suffering from thrombosis, coronary arteriosclerosis and heart disease. It is also considered Shown to increase the risk of colorectal cancer. However, red meat is also rich in various minerals and hematopoietic elements, including iron, zinc, vitamin B12, etc., which is a very good “blood supplement”.
Therefore, the way food is processed and the combination of ingredients is very important. The program selected 5 home-cooked dishes using the above-mentioned ingredients from actual cases visited and found that they are indeed helpful to health.
For example, “salted plums + kelp sprouts” can prevent osteoporosis, “salmon + broccoli” can prevent arteriosclerosis, “mackerel + apples” can help prevent dementia, and “yoghurt + onions” can improve intestinal health. As for the “Pork + Sweet Potato”, sweet potatoes rich in vitamin E are used to eliminate the high-fat disadvantage of red meat and help absorb the nutrients of pork rich in vitamin B1.
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Further reading:
98-year-old infected with COVID-19 but super healthy!Crazy grandma reveals the secret to longevity: “5 foods a day” to fight aging and prevent cancer: I haven’t been sick in more than 10 years
1. Salted plum + kelp sprout: prevent osteoporosis
Kelp sprouts are “water-soluble dietary fiber” and have a soft, sticky texture. They have the effects of softening stool, lowering bad cholesterol, slowing down post-meal blood sugar spikes, and helping the growth of intestinal probiotics. In addition, kelp sprouts are also rich in calcium. Each 100 grams of kelp sprouts contains regarding 1,300 mg of calcium, which is 11 to 12 times that of the same amount of milk. The citric acid in salted plums can increase the absorption rate of calcium, and eating them together can more effectively prevent osteoporosis.
2. Salmon + broccoli: prevent vascular sclerosis
101-year-old Natsue Ogasawara loves picture book coloring. In addition to using coloring to move her hands and stimulate her brain, it is also said to slow down the deterioration of her eyesight. However, what surprised the doctor the most was Ogasawara’s mother-in-law’s blood vessel health, and the key may be the salmon cream stewed broccoli she eats four times a week.
Experts point out that salmon is rich in DHA, as well as vitamins A, B, C, D and other nutrients, which are of great help to the brain nerves, can reduce brain degeneration and reduce the possibility of brain lesions. Salmon also contains astaxanthin, which can inhibit free radicals, promote cell growth, and reduce the risk of cardiovascular disease; potassium helps control blood pressure and reduce the chance of stroke. However, salmon is a deep-sea fish and has a high fat content. It is recommended to eat it twice a week, 100 grams each time.
As for broccoli, which is rich in nutrients, it is a well-known super food. It is rich in dietary fiber, vitamin C, vitamin B1, vitamin B2, beta-carotene and folic acid. In addition to anti-cancer, the vitamin C in it can also make astaxanthin The time that the hormone remains in the blood vessels is prolonged.
3. Mackerel + Apple: Prevent dementia
The program interviewed Aki Seto, who was 103 years old at the time. Even though she was old, she still took care of her personal needs. She cleaned her room and did gymnastics every day to move her body. If she had any problems in her daily life, she would Write it down in a notebook and use your brain as much as possible.
Grandma Seto’s secret to longevity is to eat grilled mackerel three times a week. She especially likes to mix it with apple puree to make teriyaki flavor. Interestingly, her side dishes such as fried eggplant, cold tofu, etc. will also be added with ground mackerel. Chopped apples are added to add umami and sweetness, fully embodying the Western proverb “an apple a day keeps the doctor away.”
Apples are representative of high-fiber fruits and contain proanthocyanidins, catechins, epicatechins, chlorogenic acid, quercetin and other polyphenols, which help to resist oxidation; the dietary fiber pectin in apples also reduces three The effect of acid glycerol. Japanese anti-aging expert Takuji Shirasawa also pointed out that studies have found that drinking apple juice or vegetable juice at least three times a week can reduce the risk of dementia by 76%. He is also a supporter of apple juice and eats apples with apples every day. Mix other fruits and vegetables together into juice for drinking.
Mackerel is rich in vitamin D and Omega-3 fatty acids, which can help relieve anxiety and help you sleep peacefully. DHA can delay brain and vision deterioration in adults; EPA can help fight inflammation, prevent thrombosis, protect cardiovascular systems, and reduce the risk of chronic diseases.
However, following DHA enters the human body, most of it will be attacked and destroyed by reactive oxygen species in blood vessels. If combined with apple polyphenols in apples, it can protect DHA from the effects of reactive oxygen species and allow most of the DHA to be transported to the brain, thereby preventing dementia.
Further reading:
His love for eating something almost caused him to have a myocardial infarction and die!Tam Dun Chi reveals her private menu, 4 foods that make cholesterol less red: lower blood lipids and protect cardiovascular disease
4. Yogurt + onions: Improve intestinal health
Katsuhisa Ikezawa, who is 100 years old, still works in the fields. He eats yogurt and onions drizzled with honey every morning to replenish his energy. He is proud that he has not caught a cold in 15 years. The probiotics in yogurt are helpful for intestinal health, and when combined with onions containing water-soluble dietary fiber, it can improve the intestinal environment.
5. Pork + sweet potato: Change the bad fat in pork
Pork is rich in vitamin B1, which can eliminate fatigue and enhance immunity; however, the fat contained in pork can cause arteriosclerosis and accelerate aging. However, if sweet potatoes, which contain a large amount of vitamin E, are eaten together, it can reduce the danger of fat being converted into lipid peroxides. Therefore, you may wish to use sweet potatoes instead of potatoes to cook stews, curries and other dishes.
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