nutrition principles, menu, what not to eat

Novem­ber 05, 2020, 15:27

Accord­ing to offi­cial data, the Japan­ese are con­sid­ered cen­te­nar­i­ans. The aver­age age to which they live is 87 years. In Europe, res­i­dents of Mona­co, Spain, Greece and Italy are lead­ing in this regard. Adopt 6 nutri­tion prin­ci­ples for cen­te­nar­i­ans and live a hun­dred years!

centenarians menu photo


1. Eat a balanced diet

At first glance, healthy eat­ing is not cheap. Yes, the lev­el of wealth, of course, plays a role. But not the main one. To eat right, there is no need to buy expen­sive “organ­ic” prod­ucts or now fash­ion­able “super­foods”. More­over, this is often just a trick of man­u­fac­tur­ers. Foods that should form the basis of a healthy diet (whole grains, legumes, sea­son­al veg­eta­bles and greens) are usu­al­ly afford­able.

Plus, you can save mon­ey by replac­ing sausage and red meat with chick­en and turkey, yoghurts with addi­tives — with kefir and cot­tage cheese, sweets and pas­tries — with sea­son­al fruits and berries, sweet soda — with water. The main rule: as much as pos­si­ble “raw”, unprocessed foods in the diet. Try to eat at least 400 g of fruits and veg­eta­bles a day. Cut down on sat­u­rat­ed fat, trans fat, and salt (no more than 1 tea­spoon of salt per day).

2. Add Omega‑3

nutrition centenarians photo


Unfor­tu­nate­ly, we eat very lit­tle fish and seafood — 200% less than the Japan­ese. And we get less use­ful omega‑3 fat­ty acids, which pro­tect cells from aging, strength­en the walls of blood ves­sels, low­er blood pres­sure and pre­vent the devel­op­ment of ath­er­o­scle­ro­sis.

Known fact: two fish days a week by 30% reduce the risk of devel­op­ing heart dis­ease. To get enough healthy fat­ty acids, it is not nec­es­sary to spend mon­ey on del­i­ca­cies. Omega‑3 is found in large quan­ti­ties in her­ring, capelin and smelt.

3. Watch your calories

Calo­rie restric­tion is now con­sid­ered the foun­da­tion of longevi­ty. Among those who have crossed the line of longevi­ty (80 years), there are very few over­weight peo­ple. Anoth­er impor­tant cri­te­ri­on is weight sta­bil­i­ty. Sharp weight loss or the same rapid weight gain does not add health and does not pro­long life.

4. Avoid fast food

Doc­tors and nutri­tion­ists call such food “junk”. For what? French fries, burg­ers, sodas, etc. are chock full of sug­ar, salt, trans fats, and calo­ries. It has been proven that the pas­sion for “junk” food leads to obe­si­ty, car­dio­vas­cu­lar dis­ease, ear­ly dia­betes, lipid metab­o­lism dis­or­ders, non-alco­holic fat­ty liv­er dis­ease, and even some types of can­cer. Draw con­clu­sions.

5. Limit sugar

what do centenarians eat?


Even with good genet­ic data, you will age faster if you are fond of sweets. After you have eat­en a can­dy or a cake, the lev­el of glu­cose ris­es sharply, upon inter­ac­tion with which the pro­tein is oxi­dized — gly­ca­tion occurs. Such pro­teins pri­mar­i­ly dam­age skin tis­sues — the skin los­es its tone, sags, wrin­kles appear … In addi­tion, sug­ar accel­er­ates brain aging and is a fuel for malig­nant cells. Sug­ar, includ­ing in sweets, pas­tries, drinks, is rec­om­mend­ed to be lim­it­ed to 50 g per day.

6. Plug in Superfoods

Some foods con­tain sub­stances that delay aging and increase life expectan­cy. These are the so-called gero­pro­tec­tors. These include, for exam­ple, resver­a­trol (it is found in red grapes, peanuts), quercetin (onions, dill, apples, many berries), cur­cum­in (cur­ry sea­son­ing), antho­cyanins (red and pur­ple veg­eta­bles and fruits), cat­e­chins (green tea) and many oth­ers.

The rich­est foods in terms of gero­pro­tec­tors are green veg­eta­bles, cab­bage of all kinds, espe­cial­ly broc­coli, red and pur­ple berries, beans, peas and oth­er legumes, nuts. A gero­pro­tec­tive prop­er­ty has a decrease in the caloric con­tent of food by 10–20% (while main­tain­ing the bal­ance of nutri­ents) and inter­mit­tent fast­ing, in which a per­son does not eat for 8–16 hours a day).

As you can see, the secret to longevi­ty is not so unat­tain­able. Prop­er nutri­tion plus pos­i­tive emo­tions and phys­i­cal activ­i­ty — and we can catch up and over­take the Japan­ese!

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