Stop eating recklessly, it really affects your lifespan!

Rice, Mantou, noodles, pancakes, etc. are the daily staple food choices of many people. However, many circle friends choose to eat less or no carbohydrates because they are worried about gaining weight and raising blood sugar.Some studies have pointed out that “carbohydrate energy supply ratio reaches 53.7%, which is most beneficial for anti-aging and prolonging life”.World Health Organization updated guide: “Carbohydrates, the 4 kinds of carbohydrates should be eaten most!”.How to eat carbohydrates healthily?

Carbohydrates are the most beneficial for anti-aging and prolonging life

Researchers published a study in the journal Nutrients.

The study showed that when the daily intake of carbohydrate energy accounted for 53.7% of total energy, the longevity-related protein Klotho in serum reached its highest level, which can effectively combat aging and prolong life.

It can be seen that in order to lose weight, completely not eating “carbohydrates” or eating less “carbohydrates” may actually affect life expectancy!

If you really don’t want to eat staple foods, you can try the four types of carbohydrates recommended by the World Health Organization’s latest updated carbohydrate guidelines, which are all high-quality carbohydrates.

WHO strongly recommends these four types of carbohydrates

The World Health Organization updated its carbohydrate guidelines based on the latest scientific evidence, and strongly recommended four sources of carbohydrates: whole grains, vegetables, fruits, and beans.

Eating more whole grains, vegetables, fruits, and beans is associated with a significant reduction in mortality and disease risk, reducing the risk of all-cause mortality by nearly 20%.
Eating more whole grains, vegetables, fruits, or legumes can reduce the risk of coronary heart disease by 10% to 20%.

  1. Eating more whole grains, vegetables, fruits or beans can reduce the risk of type 2 diabetes and colon cancer by more than 20%.

How to eat high-quality carbohydrates healthily?

1 whole grain

Whole grains refer to grains that have not been refined or processed by grinding (crushing or pressing, etc.), but still retain the endosperm, germ, hull, and aleurone layer components of intact grains.

Whole grains without fine treatment and fully equipped can reduce the risk of colorectal cancer, diabetes, fasting blood glucose, maintain normal weight and reduce weight gain, and reduce the risk of cardiovascular disease.

Rice, oats, corn, millet, sorghum, barley, buckwheat, pearl barley, quinoa, all of which are members of the whole grain family if processed properly.Incorporating these foods into our meals can make our staple foods healthy and varied.

How to eat whole grains healthily?

The residents’ balanced diet pagoda recommends that adults eat 50-150 grams of whole grain and legume foods per day, equivalent to 1/4-1/3 of the daily grain intake.

2 vegetables

According to color depth, vegetables can be divided into dark and light vegetables.Dark vegetables refer to dark green, red, orange, and purple vegetables, which have nutritional advantages, especially rich in beta-carotene, a precursor of vitamin A. Therefore, it is important to choose more of them.

How to eat vegetables healthily?

  1. Eat vegetables every meal, ensuring a daily intake of 300-500 grams of fresh vegetables, with dark-colored vegetables accounting for 1/2.
  2. Generally speaking, the deeper the color of the leafy vegetables and the thinner the leaf, the higher the nutrient content, such as purple cabbage, green leafy vegetables, etc. When choosing dark-colored vegetables, it is not only important to look at the skin, but also the color of the edible part.For example, eggplant, cucumber, wax gourd, carrot and other vegetables are actually light-colored vegetables with a dark-colored coating.

3 fruits

There are many seasonal fruits in autumn, such as grapes, dates, kiwifruit, pomegranates, apples, etc., which are all good choices. Various varieties can be eaten in rotation.
Fruits usually contain more sugar, including fructose, glucose, and sucrose, and some fruits also contain a small amount of starch, which are easily absorbed. If chosen incorrectly, they can raise blood sugar levels.You can choose based on the sugar content and glycemic index (GI) of various fruits, such as apples and pears, which are in season in autumn.
How to eat fruits healthily?

The “Guide (2022)” suggests that people should eat fruits every day and ensure that they consume 200-350 grams of fresh fruits (approximately one medium-sized apple) every day. Processed fruit products such as fruit juice cannot replace fresh fruits.

For diabetics, those with stable blood sugar control can appropriately choose low-GI fruits, not exceeding 200 grams per day, and consume them during snack time.

  1. Choose fresh and seasonal fruits, and purchase different types, at least 1-2 types per day.

4 beans

The beans here mainly refer to red beans, mung beans, cowpea, pea and other miscellaneous beans. Although the protein content of miscellaneous beans is not as high as soybeans, it is still 20% (dry beans), which is the most prominent among various staple foods.Moreover, the amino acid composition of the protein in miscellaneous beans is similar to that of soybeans, which is close to the needs of the human body, especially rich in lysine, which is lacking in cereal protein. When eaten with cereal foods, it can play a good complementary role in protein.
How to eat beans healthily?

Miscellaneous beans can be eaten with staple foods to improve protein complementation and utilization.Soybeans and their products can be eaten regularly in various ways, such as tofu, dried tofu, and shredded tofu, which can be used in rotation each week to change tastes and meet nutritional needs.

The Dietary Guidelines recommend that healthy adults consume 200-300 grams of cereal foods per day, including 50-150 grams of whole grains and miscellaneous beans.

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