When it comes to longevity, many people first think of in Japan, because the average life expectancy of the Japanese is really high.
The relevant data of "World Health Statistics 2018" showed that the average life expectancy of the Japanese was 84.2 years, the highest in the world.Research on "Liuye Knife · Global Health" found that Japan is 11th among the most unwilling countries worldwide, and about 60%of Japanese are not keen on sports.
Many people may be puzzled. Since the Japanese do not love sports, why do they have a long life?
I. The secret of the longevity of Japanese people is actually simple
Japanese people do not like sports, but their diet is quite healthy, and good eating habits are also the key to longevity.It is understood that the Japanese have four diet habits very good, everyone may wish to learn it.1. Eat less
The Japanese eat less. In factAll kinds of dishes are installed with small dishes. Although there are many small dishes, the total amount is not much.And they never overeating, and they will stop chopsticks at eight minutes.
Investigations have found that the average daily intake of residents in my country is 2981 calories, while the Japanese are 2719 cards.Maybe you will say that this is not much different, but after years, the gap between calories intake is still very large.
Eat less and take less calories, then the gastrointestinal burden is small, obesity, and disease risk is low.
2. Eat it fresh
Japanese food is also called"Water cooking", their food pays attention to the original flavor, cooking food is also less oil and less salt and less flavoring products.However, Chinese residents have a variety of diets. However, it is easy to destroy food nutrition such as stir -fry and fried. At high temperatures, foods such as excessive free radicals and cylindricals have been produced, which will damage health.
3. Eat seafood
"American Medical Association Magazine" states that eating often eats frequentlyDeep sea fish helps reduce the risk of cardiovascular disease and risk of death.The Japanese people in the sea like deep-sea fish and other seafood. Deep sea fish are rich in vitamins, omega-3 fatty acids, riboflavin, calcium, iron and other nutrients, which are beneficial to health.
4. Eat more bean products
Data statistics displayThe daily consumption of the Japanese soybeans is about 28g, ranking first in the world. In addition to tofu, they also eat soy products such as natto, miso.Soy isoflavones in soybeans and products have anti -cancer effects, and soy protein fluids are also confirmed to have a positive effect on preventing heart disease.
2. Is it really good?These four types of exercise advise you not to do
Many people may ask here: Is it true that you can live long without exercise?Just eat it alone?
In fact, exercise in life is also very important.The old saying "life lies in exercise", moderate exercise is still necessary for us.However, some exercise should be careful. Not only can they not strengthen their bodies, they may also hurt their bodies!
1. Climbing, climbing stairs
Many people thinkClimbing and climbing stairs is a good way to exercise, but it is not.The action of "climbing" can easily increase the knee joint pressure, which will repeatedly impacted the knee joint, leading to knee joint injury and inducing knee disease.Especially the hill climbing, the impact of the knee joint when going down the mountain is 5-8 times the weight of its own weight, which is more likely to increase the damage of the half-moon board and the cartilage cartilage surface, which is also hurting the knee joint.
2. Sitting up
Sitting on your back is particularly not suitable for elderly people, because the movement requires legsThe curl and roll the abdomen, which is too strong, can easily increase the lumbar spine load, thereby aggravating the problem of lumbar muscle injury such as lumbar disc herniation.At the same time, sit -ups will cause irreversible damage to the cervical spine, and even increase blood pressure and cause cardiovascular accidents.
3. Throw shoulders
Many people find themselves to find themselvesWhen the shoulder pain is painful, I want to relieve it by shaking the shoulder, but in fact, the shoulder pain may be caused by rotor sleeves tearing. The error should not only relieve the symptoms, but it will aggravate discomfort.
4. Practice on the head and neck around the circle
Head and neck, thinking that this can relieve soreness, in fact, this is wrong.Especially for the elderly with arteriosclerosis or even carotid artery plaques, the movement of the head and neck around the circle can cause discomfort of nausea and vomiting, and even cause falling or promoting plaques to fall off and cause accidents.
Three.Over 60 years old, keep in mind 5 longevity standards
Nowadays, the population is becoming increasingly serious., I certainly hope that parents can live for a long time.So how can you do it for the elderly who are over 60 years old?
1. Quit smoking
In 2022, research in "Liuye Knife · Public Health" pointed out, Smoking will add 56 diseases and the risk of death in 22 diseases, such as lung cancer, asthma, diabetes, etc., and smoking causes about 1 million people in my country each year.
And smoking can cause premature death, and only quitting can reverse the risk of early death.A study in the "American Prevention Medical Journal" introduced that it can extend the expected life expectancy at any age, so it is never too late to quit smoking.
2. Eat more vegetables
The vitamins and dietary fiber needed by the body are recommended to eat 350g of vegetables daily. Vegetables can be as diverse as possible so that the body is balanced to obtain nutritional elements.
3. Do more medical examination
If you want to live for a long time, then you must pay attention to your health and pay attention to health.Physical examination.Through physical examination, early detection of diseases can be found, especially in the early treatment of cancer, and higher possibility of cure.
4. Drink in moderation
Some studies have found red winePolyphenols have strong antioxidant properties, and proper drinking is beneficial to the body.However, it is also necessary to pay attention to excessive drinking will hurt the body, and it will also increase the risk of cancer such as hepatitis, cardiovascular disease, and even liver cancer.
5. Take more slopes
The uphill is actually a good form of aerobic exercise, you canExercise cardiopulmonary function, you can also exercise the leg muscles that cannot be used when you are flat, and improve the coordination of exercise.
The reason why the Japanese live for a long life is actually related to their good eating habits, eat less, eat light, eat more fish,Eat more soybeans and its soy products, we can all learn.In addition to our diet, we still have to exercise actively. After all, "life lies in exercise". Of course, exercise must also do it according to our own situation.If you want to live long, you still need to develop good habits, such as quitting smoking, regular medical examinations, etc. We need to pursue healthy and longevity, not just longevity.
Reference information:
1. "The Japanese do not like sports, why is the healthiest longevity?These "secrets" are worthy of reference ~ ". Peoples Daily Science Popularity .2021-12-02
2." These eight exercises in summer: Cant strengthen your body, but hurt your body!People over the age of 40 should pay special attention ... ". Zhejiang Cancer Hospital .2024-06-29
3." Adhere to these 10 principles, you can also have the opportunity to grow up for the elderly ". Guangzhou First Peoples Hospital. 20122-06-23
Reproduced by the authors permission
