Eat more of the "three blacks" and less of the "three whites" to live a long life!

There is much to learn about the "colors" of food, especially for the elderly, as the health benefits of certain "white" and "black" foods can be vastly different. For the elderly diet, it is advisable to stay away from the "Three Whites" and get closer to the "Three Blacks."

Black Rice Balls

The "Three Whites" refer to salt, sugar, and fat, which should be consumed in moderation. Excessive salt intake can easily lead to high blood pressure, hardening of the arteries, and an increased burden on the kidneys. Generally, a daily salt intake of 6 grams is recommended. Sugar is a fundamental substance necessary for the human body, but excessive consumption can easily lead to high blood pressure, obesity, and liver damage. When cooking, methods like drizzling sauce, thickening, or dipping boiled food in sauce can be used to lightly coat the surface of the food with sweet and savory flavors, satisfying the palate without excessive intake of sugar and salt. Animal fat can exacerbate hardening of the arteries and increase cholesterol, so it should not be eaten too much, but it should not be eliminated either. On the premise of 25-30 grams of cooking oil per person per day, a ratio of 10:7 for plant oil to animal fat is appropriate.

The "Three Blacks" refer to mushrooms, black fungus, and black rice. Mushrooms can prevent cancer and combat aging. In particular, shiitake mushrooms have a cholesterol-dissolving effect, can lower blood lipids and serum cholesterol, and prevent osteoporosis. The recommended dish is "Black and Green Combination" Shiitake Mushrooms with Bok Choy. Black fungus is a natural anticoagulant, with the effects of nourishing blood, invigorating blood circulation, and preventing coronary heart disease and arteriosclerosis. However, it is recommended to consume it only about twice a week. Black rice, with its black appearance and rich nutrition, is known as the "Black Pearl" and the "King of Rice in the World." It is especially suitable for the elderly who suffer from soreness in the lower back, weak knees, and general fatigue, hence it is also called "Medicinal Rice." Cooking black rice into a fragrant, glossy, and soft black rice porridge is easy to digest and absorb, and also has excellent nourishing effects.