Longevity has always been tireless pursuit of people since ancient times. So how can we live longer? In fact, the most crucial factor lies in people’s healthy and scientific diet.
Secrets of longevity diet of elderly
Scientists have analyzed and studied the reasons for the length of human life. They found that the following factors will affect people’s lifespan.
- Social factors.
- Environmental factors.
- Genetic factors.
- Psychological factors.
- Dietary factors.
- Living habits.
Among them, dietary factors have the most significant impact on people’s lifespan, health, and longevity. So let’s take a look at what middle-aged and older adults want to eat healthily and longevity!
Avoid these three unsuitable habits
1. Do not do strenuous activity after meals.
2. Do not bathe after eating.
3. Do not eat irritating spicy food.
Take care of the three meals
Eating enough lays the foundation for a day’s calories, especially in the morning. It is a time of exuberant energy and needs to have a sufficient heat supply.
Lunch is better because it plays a role in connecting the previous and the next. On the one hand, it supplements calorie consumption in the morning. On the other hand, it also provides heat energy for the afternoon. Therefore, your lunch needs to enrich. There should be a staple food, meat dishes, and vegetarian dishes.
Dinner should be less. You can eat rice porridge, steamed bread, and appropriate vegetables as a portion of dinner food. Because after dinner, it’s usually on TV
Due to less activity, blood circulation is reduced after sleep. If you eat a lot at night, many blood lipids are easy to deposit on the wall of blood vessels. It results in atherosclerosis of blood vessels. If you overeat, the burden on your stomach will increase, and your belly will feel uncomfortable, even dream too much or sleep too hard.
Four golden facts
- Hardness of food
The intestinal motility of the elderly is weakened, and the digestive function is poor. Rough and hard food is not easy to digest. It is hard to digest if the food is not boiled or broken easily.
Hard foods can easily cause gastrointestinal diseases such as gastric ulcers and gastritis.
- Temperature of food
The gastrointestinal mucosa of the elderly becomes thinner. The glands and small villi gradually atrophy, and they are susceptive to food stimulation. So you shouldn’t eat too hot or too cold food.
Cold food will stimulate the gastrointestinal tract and affect digestive function. If you eat hot food frequently, the defense function of the esophagus will decrease. Also, it will increase the risk of esophageal cancer in the elderly.
- Speed of eating
When eating, the food is cut more fully through the coordination of chewing muscles and teeth. In this way, food and intestines are enlarged.
The contact area of the wall is conducive to the decline of digestive function, if not entirely. In this way, the contact area between food and the intestinal wall is enlarged, conducive to the full effect of the digestive juice.
The teeth of the elderly are thinner, coupled with the decline in digestive function. Therefore, if the food is not thoroughly chewed, it will affect the digestion and absorption of food.
Some older people have single dentures. If they swallow dates and eat too fast, they will easily swallow the dentures into the esophagus and stomach wall, causing upper gastrointestinal bleeding.
- Full belly
If you overeat, the food cannot digest completely. So there will be many undigested food lumps that stay in the intestines for a long time, and bacteria will ferment them.
After that, more gas is produced, making people feel abdominal distension and discomfort. Elderly people who overeat for a long time may also suffer from gastroptosis.
Lower these five
- Low salt
2 grams per day will meet the needs of the human body.
- Low sugar
Excess sugar will make people fat, increase heart burden, reduce lung capacity, and induce diabetes.
- Low fat
Excessive intake will accelerate the formation of arteriosclerosis.
- Low cholesterol
Excessive intake of cholesterol will promote atherosclerosis. For the elderly, 1-2 eggs per day are good for health.
- Low irritation
Ingestion of irritating food will aggravate the disease.
Six proper eating habits for elderly
- Early: The human body is empty after sleep. Eating something in the morning can refresh the soul.
- Should be slow: eating and chewing slowly is good for digestion.
- Should be less: The human body’s nutrition comes from diet, but overeating can also damage the digestive organs such as the intestines and stomach.
- Don’t excessive flavors: The five flavors of the diet should not be too intense.
- Should be soft: hard food, the most difficult to digest.
- Don’t full: not full or overeating is of great significance to health.
You can live longer if you eat like this
- Drink porridge often
Many longevity older adults like to drink porridge very much. Congee food helps maintain the intestines and stomach, and the body quickly absorbs its nutrients. It is recommended that you cook 50 grams of oatmeal with water every morning into porridge. It is hugely beneficial to your health.
- Corn as a staple food
Corn is a food that many old people cannot live without. This is because corn always contains a large amount of lecithin, linoleic acid, grain alcohol, and vitamins. Those minerals and vitamins have an excellent effect on preventing hypertension and arteriosclerosis.
- One egg a day
It has been found that eggs are added to the diet of many long-lived people. As a usual diet, they eat an egg in the morning, a glass of milk in the evening, and a big apple in the middle. Eggs are rich in lecithin, amino acids, vitamins, and other nutrients. Therefore, one egg a day is very beneficial to health.
- Eat sweet potatoes often
Eating sweet potatoes is also a hobby of many long-lived elderly. Sweet potato can nourish the blood wide intestines, ventilate the intestines, produce fluid, and resist aging. Also, it is a very healthy coarse food. But middle-aged and elderly friends should eat less at night. Otherwise, it will cause flatulence.
- Eat the radish in winter
As the saying goes,” eating radish in winter and ginger in summer will keep you healthy throughout the year.” Radish is a portion of authentic health food for the elderly, and longevity elderly people cannot do without radish in winter.
- Carrots are good for longevity
Carrots are rich in vitamin A. Nutrition experts believe that carrots can effectively prevent stroke, heart disease, high blood pressure and are the best longevity products for the elderly.