How should one eat for a long and healthy life? What do the diets of centenarians consist of? Health experts and nutritionists have discovered through extensive research that the daily diets of long-lived people have ten common preferences. First, they enjoy drinking congee.
From a dietary perspective, none of the long-lived individuals dislike congee. The famous economist Ma Yinchu and his wife Zhang Guijun were both centenarians and were particularly fond of drinking congee. Every morning, they would mix 50 grams of oatmeal with 250 grams of boiling water, let it steep for two minutes, and it would become congee. They did this every day, without fail. Mr. Su Juxian, a centenarian from Shanghai, ate rice congee for all three meals: thin congee in the morning and evening, and slightly thicker congee at noon, with a fixed portion of a shallow bowl each time, which had become a habit for him. They said: "Drinking congee makes the whole body comfortable and is beneficial to health."
Throughout history, physicians and health experts have highly recommended congee for the elderly. The book "Sui Xi Ju Yin Shi" says: "Congee is the most nourishing food in the world." Congee is easy to digest and absorb, it can harmonize the stomach, nourish the spleen, clear the lungs, and promote bowel movements. The health expert of the Qing Dynasty, Cao Cishan, said: "In old age, one can eat congee all day, without worrying about portions, and still maintain a strong body and enjoy a long life." He compiled a congee cookbook with over one hundred recipes for the elderly, which was very popular among them. Second, millet is the best supplement for the elderly.
The elderly love millet, considering it the best nourishing food. Millet is the grain from husked foxtail millet, and it has long been praised as "the king of the five grains." The frail and sick often use millet to nourish their bodies. Traditional Chinese medicine believes that millet benefits the five organs, thickens the intestines, replenishes fluids, strengthens muscles and bones, and promotes muscle growth. A famous physician from the Qing Dynasty said: "Millet is the most nourishing. The 'rice oil' from boiling millet congee is better than ginseng soup." This shows that the centenarians' preference for "millet" is well-founded. Third, they eat pearl corn as a staple food.
Corn, also known as maize, sweet corn, or pearl corn, is one of the world's three major crops along with rice and wheat. It is world-renowned as a "golden crop" and an indispensable staple for long-lived people. The American Medical Association conducted a survey and found that among the Native American population in the United States, there were no cases of high blood pressure or arteriosclerosis. The reason was their diet of old corn. Medical research has found that old corn contains large amounts of lecithin, linoleic acid, grain alcohol, and vitamin E, which helps prevent high blood pressure and arteriosclerosis. Judging from the physical condition of long-lived people, they rarely suffer from high blood pressure and arteriosclerosis, which is closely related to their habit of eating corn as a staple food. Fourth, a pound of milk every day.
Drinking milk is a common habit among long-lived people, especially those living in cities.
It is said that there are currently 25,000 centenarians in the United States, 80% of whom are women, and their common dietary habit is drinking milk. An American proverb says: "Milk makes bones strong." Centenarian Benning drinks two cups of milk every day, sometimes more. Therefore, at the age of 100, she showed no signs of osteoporosis.
Milk is rich and relatively nutritious. It is high in lysine, low in cholesterol, and its carbohydrates are all lactose, which can be converted into lactic acid in the intestines, inhibiting the growth of putrefactive bacteria. Milk is rich in calcium with a high absorption rate, and also contains more vitamins A, D, riboflavin, etc., which are necessary and beneficial for the elderly.
When milk is fermented into cheese, eating it can prevent cavities. Drinking yogurt can lower cholesterol, so people who often drink yogurt are less likely to suffer from cardiovascular diseases, and it can also improve eyesight, strengthen teeth, and prevent cell aging. Fifth, they eat an egg every day.
Eating an egg every day has become a common habit for long-lived people.
A centenarian, the famous economist Dr. Chen Hanshan, followed a nutritional plan of "three ones" every day: "an egg for breakfast, a glass of milk at night, and a big apple in between." He ate mostly vegetarian meals with little meat, scientifically arranging his diet to achieve health.
Nutritionists have determined that the egg white contains a large amount of water and protein. Egg white protein is extremely rich in amino acids, and its composition is perfectly suited to the human body's needs. This protein has the highest utilization rate in the human body. Egg white protein has a repairing effect on liver tissue damage. The lecithin in egg yolks can promote the regeneration of liver cells and can also increase the body's plasma protein level, enhancing metabolic and immune functions. After being digested by the human body, lecithin releases choline, which can improve memory. Egg yolks are rich in inorganic salts, calcium, phosphorus, iron, and vitamins. Eggs contain a large amount of cholesterol, and the fat is saturated fatty acid. Eating too many eggs will greatly increase cholesterol intake, which can lead to atherosclerosis and harm the cardiovascular system, and increase the burden on the liver and kidneys. Therefore, one or two eggs a day is sufficient. The long-lived never eat too many. Sixth, they have a preference for sweet potatoes.
Eating sweet potatoes is a major preference for long-lived people.
The elderly say: "Sweet potatoes are a treasure, a meal is not complete without them." Medical research has found that sweet potatoes have five major health benefits: 1. They nourish the blood and middle burner, and are nutritious; 2. They relax the intestines and promote bowel movements; 3. They replenish qi and generate fluids, enhancing immunity; 4. They contain anti-cancer substances that can prevent and fight cancer; 5. They resist aging and prevent arteriosclerosis. Medical experts say that sweet potatoes contain a large amount of mucoprotein, which can prevent the atrophy of connective tissue in the liver and kidneys, enhancing the body's immunity. It also has the effect of eliminating active oxygen, preventing it from inducing cancer. Also, because sweet potatoes contain more calcium and magnesium, they can prevent osteoporosis.由此可见, sweet potatoes are truly a treasure in the diet of the long-lived. Seventh, tofu is a favorite food for the elderly.
The elderly generally love tofu. They say: "Fish causes internal heat, meat causes phlegm, but cabbage and tofu ensure peace of mind." The "Sui Xi Ju Yin Pu" states: "It can be made everywhere, affordable for both the rich and the poor. It is truly the great master among vegetarian foods. It can also be used in meat dishes. The flavor is especially delicious when frozen in winter."
The main components of tofu are protein and isoflavones. The effects of tofu include replenishing qi, tonifying deficiency, lowering blood lead concentration, protecting the liver, and promoting metabolism. Regular consumption of tofu is beneficial to health and intellectual development. For the elderly, eating tofu regularly has a good therapeutic effect on conditions like vascular sclerosis and osteoporosis. Eighth, they adore Chinese cabbage.
Chinese cabbage, an ordinary vegetable, is the favorite of the elderly. It has a fresh flavor and goes well with both meat and vegetarian dishes, making it an excellent winter vegetable. The great master of traditional Chinese painting, Mr. Qi Baishi, once painted a special picture of Chinese cabbage, calling it the "king of vegetables" and praising it as "a hundred vegetables are not as good as cabbage."
The elderly often say: "Eat cabbage for half a year, and the doctor can enjoy a leisurely life." This shows that eating cabbage regularly is beneficial for preventing illness and prolonging life. Chinese cabbage contains minerals, vitamins, protein, crude fiber, and carotene. It also contains an enzyme that breaks down carcinogenic nitrosamines. In terms of medicinal effects, Chinese cabbage has seven major benefits: nourishing the stomach, benefiting the intestines, sobering up, relieving constipation, lowering lipids, clearing heat, and preventing cancer. Ninth, they never part with radish in winter.
Long-lived people never part with radish in their winter diet. They say: "Eat radish in winter, eat ginger in summer, and you will be healthy all year round." Zheng Banqiao, one of the "Eight Eccentrics of Yangzhou," once wrote a couplet: "Simple meals of green vegetables and radishes with coarse rice, and tea made from natural water in a clay pot." "Radish with tea" was Mr. Zheng's secret to health maintenance.
Radishes contain a variety of vitamins and minerals and no fat. The mustard oil and amylase they contain can promote metabolism, increase appetite, and aid digestion.
Radish is a truly healthful food for the elderly. Traditional Chinese medicine believes it can resolve stagnation, aid digestion, treat coughs with phlegm and loss of voice, stop vomiting of blood, nosebleeds, quench thirst, relieve diarrhea, relieve headaches, and promote urination. Eating it raw can quench thirst, clear internal heat, resolve phlegm, stop wheezing, and aid digestion. Eating it steamed can aid digestion, strengthen the spleen, and has a tonic effect.
"Radish with tea." Eating some radish and drinking some tea can eliminate dryness and expel accumulated toxins from the body, which is very effective for restoring vitality and spirit. Radishes also taste delicious when stewed with meat. However, they should not be eaten with ginseng or oranges. Tenth, carrots are a beloved food for the elderly.
Carrots are also a beloved food for the elderly.
Carrots are high in vitamin A and extremely rich in carotene. Research shows that carrots provide all the necessary nutrients to resist heart disease, stroke, high blood pressure, and arteriosclerosis.
Carotene is rarely destroyed by high temperatures and is easily absorbed by the human body, then converted into vitamin A. Therefore, it can treat night blindness and xerophthalmia caused by vitamin A deficiency. Carotene can only be absorbed by the human body when it is dissolved in fat. Therefore, experienced elderly people often slice or shred carrots and stir-fry them with oil. This way, the preservation rate of carotene can reach over 79%. Slicing and frying it preserves 81% of the carotene, and slicing and stewing it with meat preserves up to 95% of the carotene.
Carrots also promote the exchange of substances in the brain and enhance memory. Eating a plate of stir-fried shredded carrots before studying or reading is beneficial for consolidating memory.