The diet greatly affects the body and human health.A healthy diet helps you stay healthy and live long, live more long.In contrast, unhealthy diet increases the risk of death, especially increases the risk of diseases such as cardiovascular disease, lung disease, digestive diseases and cancer.
Accordingly, people who live in the world often apply some rules in the diet to help protect health, prevent disease and prolong life.
People who live longevity often have "5 no" when eating
1. Do not eat too fast, eat too full
A lot of people have a habit of eating fast, eating until full of stomach.However, eating too full will increase the burden on the gastrointestinal tract, increase the risk of stomach acid reflux, cause abdominal pain, flatulence, indigestion, ...
In addition, eating too full, too much easy to cause excess fat and protein.Over time, excess nutrients will accumulate in the body leading to obesity.Obesity is the source of many chronic diseases such as type 2 diabetes, cardiovascular disease, which also indirectly affect life expectancy.
According to Blue Zones, people in the Blue region (where many people live longevity) Okinawa, Japan often applies the rule of only 80% food to protect health and prolong life.
To help the body identify 80%full, Okinawa people often have a habit of eating slowly.This helps the stomach have time to transmit signals to the brain and announce that you are full.Practicing 80% eating rules helps people limit overeating, thereby helping to prevent many health problems.
Eating too full will increase the burden on the digestive tract, causing excess calories.(Photo: Complete Care)
2. Do not have dinner too late
Dinner is too late, dinner close to bed time makes the body not have enough time to completely digest the amount of newly loaded body food.It can affect metabolism, increase the burden on the gastrointestinal tract and affect the quality of sleep, thereby increasing the risk of chronic diseases.
The report of the French National Health and Health Research Institute published in 2023 pointed out that those who had dinner at the latest, after 9 pm, there was a high risk of stroke or high brain anemia.28% more than those who eat before 8 pm.
Another study also showed that late dinner could slow down the metabolism and increase the feeling of hunger, making it easy for people to eat excess calories.According to Jama Cardiology, obesity may increase the risk of some cardiovascular diseases, such as coronary artery disease, atrial fibrillation and heart failure.
Cardiovascular diseases can cause serious complications, adversely affect health, even increase the risk of early death if the disease is not treated promptly.
Dinner too late may increase the risk of some cardiovascular diseases.(Photo: Health)
3. Do not eat too much food containing grease
Foods containing greasy, trans fats such as hamburgers, fried chicken, chips, ... are favorite dishes for many people.However, these foods can cause overweight, obesity, hypertension, hypertension, leading to obesity and increased risk of cardiovascular disease, such as heart attack, stroke.
People in the blue area do not eat too many greasy foods.Instead, they often eat foods derived from plants such as green vegetables, fruits, whole grains, etc.Essential and antioxidants, especially beneficial for health and helps reduce the risk of chronic diseases, thereby contributing to longevity.
People who live longevity do not eat too many foods containing grease, trans fat.(Photo: Jnh Lifestyles)
4. Do not eat too much processed meat
People who live in the world do not consume too much processed meat such as cold meat, bacon and sausages.
According to health experts, processed meats often contain lots of fat, salt and other preservatives, which can affect blood vessels and blood pressure, thereby increasing the risk of heart diseases.The circuit is like a heart attack, a stroke if you eat too much.
In addition, processed meat is also included by the World Health Organization (WHO) on the list of group 1 cancer, increasing the risk of colorectal cancer, stomach cancer, ... allThese conditions can indirectly "cut human life expectancy.
Eating more processed meats can increase the risk of cardiovascular disease, cancer and "cut" longevity.(Photo: Palsgaard)
5. Do not eat too much sugar
People in green areas do not consume too many foods containing additional sugar.
Experts Dan Buettner, a researcher specializing in the habits of people in the world in the world, said: "People in the blue area only consume sugar desserts on special occasions.Snacks containing supplements are not in their daily diet. ”
Nutrition expert Amy Davis, working in the US explained: "People in the blue area often avoid using soft drinks, bottled juice, biscuits, candy, ... because they contain less nutritional value but nutritional value butContains many additional lines ".
According to experts, additional sugar is one of the inflammatory agents.Excessive sugar consumption habits are also shown to be closely related to the risk of chronic diseases.Specifically, consumption of foods high in sugar can increase the risk of cancer, heart disease, obesity, type 2 diabetes, reduce cognitive and some liver diseases.