Ten eating habits can lead to longevity

when it comes to longevity, almost every year people update the longevity food “ranking list”. If you are asked to rate the most common and cheapest anti-aging food, I believe vegetables, fruits, grains, black tea… Will all be on the list. But from another angle, “how do you eat?” Sometimes it’s better than “what to eat?” More important. As long as you stick to the following ten eating habits, you can find the key to longevity.

1. Drinking two glasses of water before each meal

weight control is a “protracted war” for most people. Not long ago, researchers found that drinking two small glasses of water before meals can reduce hunger and food intake, which is more obvious than dieting.

experts said: “drinking water is the simplest and cheapest way to control weight.” People who drink water before meals can eat nearly 300 calories less a day. University of Glasgow obesity expert Mike? Professor Ryan also pointed out that besides drinking water, eating fruits, vegetables and porridge before meals also contains less calories and helps to enhance the sense of fullness.

2. Take compound vitamins

after meals. If you eat delicately in your life, you will lose a lot of B vitamins; Excessive soaking of vegetables will soak away a lot of water-soluble vitamins; Food storage time is too long, or fried, baked and other cooking methods may reduce vitamin content. At this time, the supplement of multivitamins is like a “insurance”, and it’s best to eat after meals.

folic acid, vitamin B, C and other water-soluble vitamins, if eaten on an empty stomach before meals, are quickly absorbed through the stomach into the small intestine, and are not fully used by the human body, they are excreted through urine. Vitamin A, D, e, K and other fat soluble vitamins must be dissolved in fatty food in order to be absorbed, such as fasting, most of them can not be absorbed.

3. Eating raw onion to prevent heart disease

many people will carefully pick out the onion when eating vegetables, which is a big mistake. Onion contains a lot of flavonoids to protect the heart. Eating half a day raw or drinking the same amount of onion juice can increase the “good cholesterol” of heart patients by about 30%.

especially when eating unhealthy food like barbecue, the onion inside is like your “lifesaver”. Experts pointed out that onion is really good for patients with hypertension, hyperlipidemia and cardio cerebrovascular diseases, and eating it raw or cold is the best. Compared with vegetables or carrots, black tea contains more antioxidants, which can effectively help you resist wrinkles and cancer. New research shows that people who drink more than two cups of black tea a day are 30% less likely to be attacked by the flu virus than people who don’t drink it.

making tea with hot water will release more caffeine and tannin than making tea with cold water, which will lead to periodic headache, insomnia and other symptoms. Making tea with cold boiled water can make the beneficial substances slowly dissolve without damage. Eat high fiber food before bedtime

“eat low calorie carbohydrate snacks half an hour before bedtime, such as cereals, help you sleep.” Most people consume only half of the amount of fiber they need (25-35g) every day. Therefore, it is recommended to supplement it at the last moment before going to bed.

6. Some vegetables should be eaten with meat. It’s not good to eat too much oil, but it’s even worse not to eat at all. Pumpkin and carrot contain a lot of oil β— Carotene, therefore, can not eat too light, fried with oil is more conducive to nutrient absorption. If pumpkins are used for porridge, make sure there is oil in other dishes and let them meet in the intestines.

the juice of seven cold dishes is used to dip

. Many people go to restaurants and like to order large dishes or fruit and vegetable salads. They think it can supplement vitamins. In fact, the sauce in these dishes will bring a lot of calories to the original healthy dishes. It’s better to put the sauce in a small bowl and dip it with the cut vegetables. In this way, the sauce you need is only 1 / 6 of the original. Many people like to soak in hot water for a while before washing meat. As everyone knows, washing meat with warm water or hot water is not only easy to deteriorate and rot, but also affects the taste of the meat. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in meat.

on the contrary, it is better to wash all kinds of fruits and vegetables with warm water. He Hongju, a researcher at the national vegetable Engineering Technology Research Center, pointed out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cold water.

9, dark fruit anti-aging

buy fruit when you can’t make up your mind, choose the dark one. Compared with light colored fruits, dark colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances. They can prevent cancer, cancer and aging. Eating early is better than eating late. Professor Hong Zhaoguang, chief health consultant of the Ministry of health, said that the peak period of calcium excretion is 4-5 hours after a meal, and dinner is too late, Not only affect sleep, hoard heat, and easy to cause urinary calculi. The best time for the elderly to have dinner is at 6:00 p.m., and they should not eat or eat less supper.

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