Introduction: In today's world, people's pursuit of health and longevity is stronger than ever. Want to be healthy and live a long life but don't know where to start? Nutrition experts suggest that what you eat is key to a healthy and long life. Some choose health supplements, while others opt for extremely expensive tonics. In fact, many common foods in daily life are beneficial for health and longevity. Let's take a look at what these foods are.
Tofu
The elderly generally love tofu. They say: "Fish causes heat, meat causes phlegm, cabbage and tofu ensure peace." "Sui Xi Ju Yin Shi Pu" states: "It can be made everywhere, affordable for both the poor and the rich, truly the great leader of vegetarian foods. It can also be used in non-vegetarian dishes, and those frozen in winter are especially delicious." To live a long life, eat more tofu and less meat. "Eat less meat" has already explained the dangers of excessive meat consumption. Below, we will mainly talk about tofu. Hailed as a "warehouse of high-quality protein," tofu is deeply loved by people for its rich nutrition and affordable price, and is recognized as an excellent therapeutic food, both in ancient and modern times.
The nutritional components of tofu include protein, phosphorus, calcium, iron, zinc, vitamins, and more, all of which are very beneficial to human health. Traditional Chinese Medicine (TCM) also considers tofu a nourishing, heat-clearing, and health-preserving food. Regular consumption can replenish qi, clear heat and moisten dryness, promote fluid production to quench thirst, and cleanse the intestines. It is especially suitable for people with heat constitutions, bad breath and thirst, unclear intestines, and for recovery after febrile diseases.
The protein in tofu is different from animal protein; it has less fat and no cholesterol, and is easy to digest, with 96% being absorbed by the human body. It is most suitable for people with arteriosclerosis, high blood pressure, and coronary heart disease. The calcium content in tofu is also very rich; every 100 grams of tofu contains about 240 milligrams of calcium, which is twice that of the same amount of milk. Middle-aged and elderly people who often eat tofu can also prevent osteoporosis. In addition, because of its soft texture and easy digestibility, tofu can also effectively prevent constipation in the elderly.
TCM reminds us that in "eat more tofu and less meat," the "beans" here do not just refer to soybeans, but also include black beans, mung beans, and red beans, as well as legume vegetables including lentils, green beans, peas, edamame, snow peas, sword beans, and broad beans.
Seafood Tofu Hot Pot
Porridge
Looking at the eating habits of long-lived people, none of them dislike drinking porridge. The famous economist Ma Yinchu and his wife Zhang Guijun were both centenarians, and they especially loved drinking porridge. Every morning, they would add 50 grams of oatmeal to 250 grams of boiling water, let it steep for 2 minutes, and it would become porridge. They did this every day, without interruption. Mr. Su Juxian, a centenarian from Shanghai, ate rice porridge for all three meals a day—thin porridge in the morning and evening, and slightly thicker porridge at noon, with each meal being a small, shallow bowl, which had become a habit. They said: "Drinking porridge makes the whole body comfortable and is good for your health." Medical and health experts throughout history have highly recommended the elderly to drink porridge. "Sui Xi Ju Yin Shi" says: "Porridge is the most nourishing thing in the world." Porridge is easy to digest and absorb, it can harmonize the stomach, nourish the spleen, clear the lungs, and moisten the bowels. The health expert of the Qing Dynasty, Cao Cisheng, said: "In old age, one can eat porridge all day, without keeping track of meals, and still maintain a strong body and enjoy a long life." He compiled a porridge recipe with over 100 varieties for the elderly to choose from, which was very popular.
"Two porridges and one meal, longevity is not difficult." This proverb is widely spread in many places. This eating pattern of "porridge in the morning and evening, a meal at noon" has long been an unchanging health secret for the local people in the famous longevity villages of Bama, Guangxi, and Rugao, Jiangsu. Many elderly people have even cured their stomachaches, insomnia, and constipation by drinking porridge in the morning and evening.
The most important part of "two porridges and one meal" is drinking porridge in the morning and evening. Numerous surveys show that among the centenarians in Rugao and Bama, 74% drink porridge every morning and evening. Even in today's fast-paced life, locals still prepare a pot of hot rice or cornmeal porridge in the morning and evening, often with steamed buns as a staple food.
Morning is the time for the spleen and stomach to be on duty; drinking porridge at this time nourishes the stomach. In the evening (5-7 PM), the kidney meridian is dominant; drinking porridge at this time can double the effect of nourishing the kidneys. After a night of activity, the stomach needs moisture and nutrition, and porridge, being soft and gentle, will not harm the digestive tract. Furthermore, the elderly often have varying degrees of kidney essence deficiency. Drinking porridge in the evening can help nourish the kidneys and replenish essence.
Middle-aged and elderly people can eat some mixed grain porridge in the morning to refresh and nourish qi; for nourishing the stomach, yam porridge is best. Sweet porridge at night can calm the mind, such as lily porridge; black bean porridge has the best effect for kidney nourishment. However, "two porridges and one meal" doesn't have to be too rigid. For example, elderly people who need more calcium can replace morning porridge with milk. However, diabetics are not suitable to drink porridge frequently.
Carrot and Pork Rib Porridge
Cabbage
Many foods in life are not only delicious and affordable, but more importantly, reasonable consumption can also extend lifespan. Cabbage is a longevity vegetable favored by the elderly. Cabbage is an ordinary vegetable, but the elderly love it most. The master of traditional Chinese painting, Mr. Qi Baishi, once created a special painting of cabbage, calling it the "king of vegetables" and praising it as "no other vegetable is as good as cabbage." Cabbage contains minerals, vitamins, protein, crude fiber, and carotene, and also contains an enzyme that breaks down carcinogenic nitrosamines.
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. Cabbage contains minerals, vitamins, protein, crude fiber, and carotene, and also contains an enzyme that breaks down carcinogenic nitrosamines. In terms of medicinal effects, cabbage has seven major functions: nourishing the stomach, benefiting the intestines, sobering up, promoting bowel movements, lowering lipids, clearing heat, and preventing cancer.
Stir-fried Cabbage
Millet
Also known as foxtail millet, it is sweet in taste and neutral in nature, and has the effect of strengthening the spleen and harmonizing the stomach. It is suitable for those with weak spleen and stomach heat, nausea and vomiting, diarrhea, and for those who are weak after childbirth or illness. When millet is cooked into a porridge, the delicate, viscous layer that floats on top is commonly called "miloil." TCM believes that miloil is extremely rich in nutrition and has the strongest nourishing power, hence the saying "miloil can replace ginseng soup." It has long been praised as "among the five grains, millet is the first," and weak or sick elderly people often use millet to nourish their bodies. Chinese medicine believes that millet benefits the five organs, thickens the intestines, replenishes fluids, strengthens muscles and bones, and promotes muscle growth.
The elderly love millet the most, considering it the best nourishing food. Millet is the grain from husked foxtail millet. It has long been praised as "among the five grains, millet is the first." Weak or sick elderly people often use millet to nourish their bodies. Chinese medicine believes that millet benefits the five organs, thickens the intestines, replenishes fluids, strengthens muscles and bones, and promotes muscle growth.
A famous doctor from the Qing Dynasty said: "Millet is the most nourishing food. The miloil from cooking millet porridge is better than ginseng soup." This shows that there is a good reason why long-lived people like millet. The four "secrets" of longevity have been introduced. What is surprising is that these "dietary treasures" are very common. However, few people believe that eating these common foods can lead to longevity, and it is also difficult for picky eaters to stick with them. But only by believing can you achieve it. If you are looking for a secret to longevity for yourself, you might as well give it a try.
Millet and Pumpkin Porridge
Apple
Eating an apple a day can significantly reduce the risk of Alzheimer's disease. The quercetin in apples not only has an anti-inflammatory effect but can also stop the development of cancer cells. Apples are also rich in vitamins and minerals, which can improve human immunity and improve cardiovascular function.
Health Benefits of Apple
① Preventing and Treating High Blood Pressure
Apples contain more potassium and less sodium. The potassium in apples can combine with excess sodium in the body and excrete it. Therefore, eating apples or drinking apple juice regularly is very beneficial for patients with high blood pressure. In recent years, medical researchers in Europe, America, and Japan have proven that apples can lower blood cholesterol, just like lipid-lowering drugs. They believe that apples themselves do not contain cholesterol, but can promote the excretion of cholesterol from bile; apples contain a large amount of pectin, which can prevent the absorption of cholesterol in the intestines; acetic acid produced by apples in the intestines is beneficial to cholesterol metabolism, which can reduce the occurrence and induction of coronary heart disease. Thus, apples are truly an ideal fruit for middle-aged and elderly people, especially those with high cholesterol. To treat high blood pressure, you can eat 300-400 grams of apples on an "apple day" once a week, eating nothing else. After five apple days, blood pressure can be lowered. Depending on the blood pressure situation, you can decide whether to continue the next course of treatment. For weight loss in obese people, according to foreign research, each apple day can reduce body weight by 0.5-1 kg. During an apple day, 1500 grams of fresh apples are eaten in six portions, i.e., 250 grams each time, and one course of treatment is 18 apple days. Sweet apples are suitable for preventing cardiovascular disease and obesity.
② Preventing and Treating Anemia
Regularly eating apples can also increase blood pigment, making the skin delicate, fair, and rosy. Therefore, for anemia patients, eating apples can have a certain auxiliary therapeutic effect. Apples can be eaten raw or baked to treat anemia.
③ Preventing Aging
The calcium and vitamin E in apples have a diuretic and beautifying effect, which can help prevent aging.
④ Preventing Diabetes
The pectin in apples can prevent an increase in cholesterol and reduce blood sugar levels. Eating apples in moderation has a certain effect on preventing and treating diabetes. To treat diabetes, it is better to eat sour apples.
Apples not only contain rich sugar, vitamins, minerals, and other nutrients essential for the brain, but more importantly, they are rich in zinc. According to research, zinc is a component of many important enzymes in the human body and a key element for promoting growth and development. A lack of zinc in the human body will have an adverse effect on memory.
Hot Apple Drink