Written article | Clefable

Audit | Erqi

If a person can live to 100 years old, people often feel that there is something extraordinary on him.However, at least on the earth, many of the people living in the world can live in their 90s and do not have any chronic diseases.These 5 locations are surrounded by tropical rain forests, oceans and beaches (located in Costa Rica), two beautiful islands (Italy and Greece) in the Mediterranean, and a “beautiful mountain” in California, USA and California, USA.Loma Linda.

These places are also called “Blue Zone”.In 2016, National Geographic researcher Dan Buettner and others published a paper.The scientific research team of this professional has studied the common characteristics of residents in these areas, revealing the secrets of their longevity.

One of the secrets is to die, residents in these places.Some studies believe that diet can reduce free radicals (oxidation ability, which will destroy the macromolecules in the cells) in the human body, reduce the risk of DNA mutations, and promote DNA repair.

In the diets of 4 of them (Okinawa, Sardine, Ikalia, and Romingda), people here eat more whole grain bread, beans or nuts.People in Okinawa often eat 2 kinds of foods -sweet potato and bitter gourd. Sweet potatoes are rich in fiber, vitamin A, C, E, and potassium ions. These nutrients can help regulate blood pressure and reduce inflammation.The compounds contained in bitter gourd can stabilize blood sugar, reduce the risk of insulin resistance and type 2 diabetes.Nicia residents almost do not eat processing food, and they also eat many fruits rich in antioxidants.The water they drink is also rich in magnesium ions and calcium ions, so they are not likely to suffer from heart disease and have strong bones.

Compared to these long -lived people, more “normal people” around the world have adopted an excessive energy and imbalanced diet.Such a way of diet can easily cause obesity and various inflammation, and even possibilities -these three are the most important causes of natural death in the world.It is estimated that diet risk factors will cause 1 million people around the world each year.Many studies have confirmed that some diet is not healthy. For example, excessive consumption of red meat will increase the risk of cardiovascular disease, and consumption of super -processing foods can cause obesity and metabolic disorders and suffer from various chronic diseases.

You may already have the above health problems, but it is feasible to extend your life by timely changing diet.In recent years, some studies have shown that the risk of death of cardiovascular disease may only take years.Recently, in a study published in PLOS Medicine, scientists at the University of Norwegian University of Norway directly gave a reference diet plan and gave an exciting conclusion-.

Researchers have collected and screened the research on food and human health published in April 2021. Most of the studies directly give the correlation between certain or certain food intake and life.They found that white meat and a small amount of oil did not significantly affect the length of life.Excluding the above two types, the food we eat daily also includes the following types of foods: whole grains, fruits, vegetables, nuts, beans, eggs, eggs, milk/dairy products, refined grains, red meat, processing meat and sugar -containing contentdrinks.

Researchers used these data to build a model and based on the typical Western diet (US and European diet) as the benchmark, giving the optimal dietary plan and feasible diet app (FEASIBILITY APPROACH DIET).Influence.Relatively speaking, it is easier for people to implement this diet.

Researchers also produce a web page based on the model (click to enter). After entering the age and the country and region where you are (currently only China, Norway, the United States, and Europe), choose the intake of various foods in the diet, and you can get you can get it.Dietary changes to the expected life value before and after.This website also gives the expected life value corresponding to the three schemes of typical Western diet, feasible diet scheme and the most effective diet solution.Among them, 8085kj is about the daily energy intake of an adult man recommended, and the other two diet plans are compared to typical Western diet solutions.

They found that if a American man.And even if he starts to change the diet mode, life is okay.For American women, life expectancy is expected to increase in changing diet.If at the age of 20, the transition from a typical western diet model to a feasible diet model can also increase life. Men and women are expected to increase their life expectancy of 7.3 and 6.2 years, respectively.In addition, researchers have found that from the typical Chinese diet to a feasible diet or the optimal diet solution, it will have similar effects.

The changes in the diet also correspond to it. Compared with other ingredients in the diet, these ingredients are also the most obvious to the expected life.Crimination of more beans will extend the life expectancy of 20 -year -old men and women 2.5 and 2.2, followed by whole grains, 2.3 and 2 years, respectively.Extended 1.9 and 1.6 years.

These diet methods are very healthy, but it is not easy to persist.When we inherit and insist on the diet of those who live the longest life, we may still need to change our living environment.In fact, 90%of the lives of 90%are circles with a radius of less than 8 kilometers from home. If they can change some of them, they can make people unintentionally eat less and exercise more.

In the 2016 research, Dan Butner and others also told a test they started from 2008 -transforming a small city of 9,000 people Albertley (Minnesota in the United States).After being approved, they have made many small changes in people’s lives, such as resetting a stand -by desk in the workplace.Buy fruits and vegetables instead of fast food, making the streets more suitable for running and cycling.After one and a half years, the changes have emerged. The life expectancy of people here has increased by 3.2 years. The average weight of each person has decreased by 0.3 kg, and the medical expenses have also decreased by 40%.

Reference link:

https://www.bbc.com/future/article/20200512- the-Inredients-That-Hold-soCret-a-long-Life

https://www.ncbi.nlm.nih.gov/pmc/articleS/pmc6125071//

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889