National Institute on Aging (NIA) scientist Julie Mattison and colleagues reviewed the results of multiple studies and concluded that:
Appropriately reducing the amount of food you eat can prolong your life.
Susan Roberts, a nutrition expert at Tufts University, and her research team found that:
People with a 25% reduction in food intake had significantly higher blood cholesterol levels, a 25% reduction in tumor necrosis factors (TNFs), a 40% reduction in insulin resistance, and lower overall blood pressure.
Simply put, this study shows that it’s possible to fight aging and prolong life simply by eating less.
Reduce your meal by 1/3, you can do this
Some people would say, what’s the fun in life if you can’t even enjoy eating?
In fact, it is not the case. If you can restrain your appetite and live a healthy life, you will have longer and more sustainable fun.
How to reduce the amount of food by 1/3? It’s not to say that everyone should not eat, but to eat seventy percent full.
Of course, the premise of relying on feeling judgment is: don’t eat too fast!
People need a process of constant feeling and adjustment to find out how much they can eat.
One criterion to keep in mind is that meal times should be relatively regular and fixed.
This meal is 70% full, so I won’t be hungry before the second meal.
Soup before meals
Drinking soup before meals can help reduce appetite, because after the soup is in the stomach, the excitability of the appetite center will decrease, and the feeling of fullness will appear earlier.
That is, eat slowly. It takes twenty or thirty minutes for the stomach to convey the fullness message to the brain.
Eating slower, therefore, means that when your brain realizes you’re full, you’re eating less food than usual.
Leave the table immediately after eating
Some people have almost eaten, and they sit there and don’t leave. They can’t control the good things on the table and eat again, so there will definitely be more.
Don’t be afraid of wasting leftovers
Some people are already full, but seeing that such a good meal is too wasteful, they pick up chopsticks and want to clean it up.
However, this cleaning must have been too full.
Choose foods high in fiber and water
Vegetables, fruits, whole grains, and soups are filling because they take up more stomach space.
Avoid eating large amounts of low-fiber dry foods, such as pretzels or crackers, which can easily overeat without you feeling full.
Through a long-term reduction, one’s cardiovascular, liver and kidney, and immune systems can get out of the misunderstanding and enter a virtuous cycle.
Ultimately achieve longevity, delay aging, and fight disease.
Eight golden rules of eating to keep in mind:
Meals 4 to 6 hours apart
Eating is very important to grasp the timing. If the interval between two meals is too short, the next meal will be eaten before the last meal has been digested, which will affect the stomach and digestion.
The optimal interval is 4 to 6 hours, which is exactly how long the mixed food stays in the stomach.
Don’t gobble it
Generally, it is advisable to take 15-20 minutes for breakfast, and about 30 minutes for lunch and dinner.
Try to eat more than 12 kinds of food every day
Food variety is a fundamental principle of a balanced meal pattern.
Daily meals should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, soybean nuts and other foods.
On average, try to eat more than 12 kinds of food per day, and more than 25 kinds of food per week.
Eat soup and meat
For soup, many people would say that the nutrition is all in the soup.
In fact, no matter chicken soup, broth or fish soup, the protein content of soup is far less than the meat in it. If you want to be nutritionally balanced, you should also eat meat in soup.
Don’t eat while it’s hot
The appropriate eating temperature for the esophagus is 10℃~40℃, and the high temperature tolerance should not exceed 60℃.
Once the temperature of the food exceeds 65°C, it is enough to burn the esophageal mucosa. Over time, esophageal lesions will be induced.
So, hot food, boiled water and other food should be placed for a few minutes, and then eat when the temperature drops below 60°C.
Small desserts after meals
Many people are accustomed to eating desserts after meals, but desserts are high in calories, which will increase their energy intake and are prone to obesity, which is not good for their own health.
rest for half an hour after meals
Many people like to go for a walk, exercise, etc. immediately after a meal. In fact, many things are not suitable to do immediately after a meal, including smoking, bathing, exercising, drinking strong tea, and driving. .
In half an hour after a meal, rest is still the main thing. We can do some small exercises, such as wiping the table, sweeping the floor, etc.
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Source of this article: Confucianism (ID: rufengdajia)