There are many methods of dietetic health preservation
The great Ming dynasty pharmacologist Li Shizhen once said, "Diet is the lifeblood of a person," which is absolutely true. However, dietary health preservation requires attention to methods; this means that not only must one eat nutritionally, but one must also truly understand the science and methods of eating.
Less Food
"Eating less" while ensuring adequate nutrition. The great Tang dynasty physician Sun Simiao lived to be 101 years old. In his work "Qian Jin Yao Fang · Yang Xing" (Essential Formulas for Emergencies Worth a Thousand Gold · Nurturing Life), he pointed out: "One who is good at nurturing life should eat frequently but in small amounts, not in large, infrequent meals." One should maintain a state of being slightly hungry but not full. He believed that overeating can lead to accumulated phlegm, and excessive drinking can cause the affliction of phlegm stagnation. Therefore, he advocated that health preservation is best achieved by eating less, with the ideal being "a light bowl of congee for breakfast, and a small dinner is also sufficient." The famous McCay effect has confirmed that eating less can extend lifespan. Genetic studies also show that eating less can effectively slow the shortening of telomere DNA sequences, which are the biological clock of lifespan. Eating less can also maximize the body's potential, producing various effects such as strengthening the body. The health benefits of eating less also lie in its ability to prevent and treat diseases that endanger human health, such as obesity, cancer, hypertension, hyperlipidemia, and high cholesterol.
Slow Eating
In some countries like the United States, Japan, and Turkey, health and nutrition experts are unanimously advocating a new dietary concept: "Want to live longer? Eat slower." These experts even list the various symptoms of "fast food syndrome" to inspire people to abandon monotonous fast food and return to the rich traditional food habits and cuisine, and to enlighten people on the principle that "the slower you eat, the longer you live." "Chew each mouthful 30 times, and take half an hour for a meal," which can help with weight loss, beauty, cancer prevention, and brain health.
Vegetarian Diet
A vegetarian diet is a core measure for preventing and treating "civilization diseases." Nutritionists have always emphasized that a healthy diet consists mainly of plant-based foods (vegetables, fruits, legumes, etc.) and less animal-based foods (meat, fish, poultry, eggs, dairy products, etc.), especially foods high in fat. However, a purely vegetarian or absolutely vegetarian diet is not advisable. It should be a "mostly vegetarian" diet, not one that completely avoids all meat, which is also a principle of human eating.
Diverse Eating
Diverse eating fully embodies the principle of food complementarity. It is the guarantee for obtaining various nutrients and achieving nutritional balance. Japan has proposed "eating at least 30 different types of food every day." The ancient Chinese medical concept of "five grains as nourishment, five fruits as assistance, five livestock as benefit, and five vegetables as supplementation" has been highly valued by Chinese people from past to present. The correct way to eat diversely is to have a diet based on plant foods, paying attention to mixing grains with legumes and rice with flour, and appropriately supplementing with various animal foods, including fatty meats.
Light Eating
Light eating means eating more vegetables and less meat, advocating for light flavors. The Tang dynasty physician Sun Simiao advocated, "One who is good at nurturing life eats little meat and more rice." The "Lüshi Chunqiu" (Master Lü's Spring and Autumn Annals) solemnly states: "Rich food and strong wine, used to strengthen oneself, is called food that rots the intestines." As the saying goes: Fish causes fire, meat causes phlegm, and tofu with green vegetables ensures peace. Excessive salt, oil, and sugar are now called the "three harms." Light eating also includes the three aspects of less salt, less oil, and less sugar.
Cold Food
The concept that "low temperature can extend lifespan" is being increasingly embraced. Currently, this is mostly achieved by "external cooling," while eating cold food is an internal cooling method. When the gastrointestinal tract is stimulated by a large amount of cold food, it accelerates peristalsis, which can enhance the function of the digestive system.
Warm Food
Food should be warm, but not too hot to burn the lips. The principle is that it should be hot enough not to burn the lips and cold enough not to freeze the teeth. Food that is too hot or too scalding mainly causes physical damage to the digestive tract, burning the mucous membranes and scalding the walls of the esophagus. Overeating raw and cold food can injure the spleen and stomach, disrupting digestion and leading to bloating, abdominal pain, and even causing vomiting, diarrhea, and dysentery.
Fresh Food
The vast majority of foods are best when fresh, which allows many "living nutrients" to be preserved. It is advocated to "eat fresh and cook fresh" and "not eat leftovers."
Raw Food
Raw food is considered a "benign return to nature," and foods suitable for raw consumption should be eaten raw whenever possible. The Chinese people have traditionally had the habit of eating raw fruits, vegetables, onions, and garlic, but the scope of raw food is narrow. Eating certain foods raw has many benefits. When general fruits and vegetables are cooked at high temperatures, many nutrients, including vitamins, are destroyed to varying degrees. Raw food does not have this drawback.
Cooked Food
Cooking at high temperatures can kill bacteria and viruses, making it easier to digest and absorb. Cooked food can also enhance flavor, remove bad tastes, and break down or volatilize components that are harmful to the human body, or convert them into harmless substances.
Clean Food
Unclean food can cause food poisoning, leading to abdominal pain, diarrhea, dysentery, vomiting, and even bacterial dysentery. Clean food includes being dust-free, free of bacteria and viruses, and free from pollution.
Dry Food
Dry food can enhance chewing function, stimulate the nerve endings in the periodontal and gum tissues, and stimulate the secretion of saliva containing anti-cancer factors, thereby acting as a stomach and brain tonic, a beauty treatment, and an anti-cancer agent. It should be practiced regularly.
Soft Food
The ancient poet Lu You said, "Congee is the most nourishing food." The practice of maintaining health by eating congee has been passed down from ancient times to the present, remaining popular. In addition, milk, soy milk, and various soups are all very beneficial to the body.
Selective Eating
The new century has entered the era of individualized nutrition. Food should be chosen based on one's own condition (even according to individual gene types), making nutrition more targeted.
Early Eating
"Eating early is always appropriate, and eating late is not advisable," meaning all three meals should be early. Eating early is very different from eating late and can avoid short-term nutritional imbalance throughout the day. Eating an early dinner can prevent more than ten diseases. Eating an early breakfast is beneficial to health and to work and study for the day. Conversely, skipping or eating late can disrupt the circadian rhythm, turning it into a "night-type" pattern. This makes it difficult for your brain to be active before noon, which can also be a contributing factor to certain diseases.
Fasting
The ancients called this "bi gu" (avoiding grains), which means abstaining from food for a certain period, either for a meal or a whole day. This can effectively improve the function of the digestive tract, thoroughly expel toxins from the body, and help to tap into the body's potential.