As a neighboring country, Japan, in addition to animation, film and television, music, games, there is another thing that is popular around the world, that is, the average life expectancy of Japanese people. According to the statistical report of the World Health Organization, Japan ranked first with 83.4 years old per capita in the global life expectancy ranking in 2017. Why the company? Because this has been Japan's 22 consecutive years in the world's top life expectancy list. Why can Japan's life expectancy be so remarkable that it has always been at the top of the list or even at a high level? According to the research of medical experts, the main reason for the high life expectancy in Japan is the very healthy eating habits.
Habit 1: eat 30 ingredients a day
As early as 1985, the Ministry of health, health and labor of Japan formulated the "dietary guidelines for health", which advocates that people should eat 30 kinds of food ingredients (including cooking oil and seasoning) every day, so as to achieve comprehensive nutrition.
Since then, many people regard it as a daily diet standard. For example, five color sushi rice will take rice as the main material, adding sweet shrimp, shellfish, squid, fish roe, tuna, sugar ginger slices, etc.; when cooking, use a variety of ingredients to make a dish; miso soup contains bean products, seafood, vegetables, etc.
A variety of diet, especially the intake of fruits and vegetables, is conducive to the intake of adequate nutrition, which plays a role in protecting cardiovascular health and prolonging life.
In view of the current situation in China, the dietary guidelines for Chinese residents (2016 Edition) also suggests that the average number of foods that do not repeat every day should reach more than 12, and more than 25 kinds per week (cooking oil and condiments are not included).
In short, we should ensure that we have food, beans, potatoes, vegetables, eggs and milk every day. We should eat more vegetables, fish, seafood, etc. every day. In addition, we can use some fruits and nuts as snacks.
Habit 2: not much seasoning, original flavor
Although rich seasoning can cook food with rich flavor, keeping food fresh, mainly cooking, baking and raw food can reduce the risk of hyperlipidemia and hypertension. It is precisely in this respect that Japanese diet is the best in the world.
Habit 3: seasonal and seasonal, not eating from time to time
Although the off-season vegetables can provide enough in winter when vegetables are scarce, the off-season food is always inferior to the seasonal food. Because seasonal food is often rich in nutrients and low in hormone content, which is more beneficial to human health.
Habit 4: eat more seafood and less red meat
As Japan is an island country, surrounded by the sea, so seafood accounts for a large proportion of the diet. According to statistics, Japanese consume more than 100 kg of sea fish every year. Compared with red meat such as pigs, cattle and sheep produced by animal husbandry, seafood has lower cholesterol and more healthy unsaturated fatty acids. As for kelp, seaweed and other seafood, almost zero fat, zero cholesterol. How can such a healthy diet not lead to longevity.
Habit 5: prefer green tea
Scientists believe that green tea is one of the secrets of Japanese longevity. Green tea has many health functions, can reduce the risk of heart disease, inhibit the absorption of cholesterol, reduce bad cholesterol, sterilization and anti-inflammatory, alleviate or delay atherosclerosis, accelerate fat burning in the body. Green tea is rich in tannin, which helps to delay aging;
Modern scientific research has found that tea catechins are abundant in green tea, and tea polyphenols are strong oxidants, which can inhibit cell mutation and cancer.
Habit 6: eat less salt
As early as 1975, the Japanese government began to attach importance to the problem of national salt reduction and launched a series of salt reduction campaigns. Moreover, under the supervision of the World Health Organization, the Japanese now pay great attention to controlling salt in all aspects of their diet.
For example, if you don't drink too much weizeng soup, don't drink soup when eating Ramen; put salt at the end of frying and stewing to minimize salt intake.
In contrast, the salt intake of Chinese residents is seriously over the standard, which is 2.4 times of that recommended by the World Health Organization. A large number of patients with cardiovascular and cerebrovascular diseases and hypertension in China are closely related to high salt diet.
Habit 7: eat more seafood
The Japanese diet is inseparable from fish. Many studies have shown that long-term consumption of fish, especially deep-sea fish such as salmon and tuna, can not only prevent cardiovascular disease, reduce cholesterol, but also reduce cardiovascular disease by more than 52%.
