Want to live longer and without any serious illnesses? Then, at a certain age begin to eat properly. What does it mean? Try to understand.
Of course, to a great age, you can survive without a healthy diet. The same Frenchwoman Jeanne Calment, who lived 122 years, lifetime drinking wine, smoking and consume chocolate, and American Richard Overton, who died at the age of 112 years, drank a daily 4 servings of whiskey and smoked 12 cigarettes. But it's still an exception that proves the rule. The rest still have to change a little something for yourself to fully live another 20 after 60-70 years. How? Adhering to the following rules:
1. Eat should be varied. Because if you get stuck on one thing, even the most useful, sooner or later have to face a shortage of vitamins and minerals in the body. And the needs of the elderly in all of this is disproportionately higher than in the young. Get all the necessary material to help:
- lean meat, fish, poultry;
- cereals, dishes of legumes;
- multi-colored fruits and vegetables;
- nuts and seeds;
- low-fat dairy products.
2. Drink only pasteurized milkAvoiding yoghurts and curds from the crude product.
3. Exclude from the diet of raw eggs.
4. Consume more foods rich in omega-3 fatty acids. This will allow not only to live a long time, but also to keep a clear mind and strong memory. These substances reduce the symptoms of arthritis, protect against Alzheimer's disease, maintain visual acuity, inhibit atherosclerosis.
5. Reduce salt consumption. It is this product triggers an increase in blood pressure, increases the leaching of calcium from bones. A lot of salt not only at home in the shaker, but also in the store sausages, canned goods, sauces.
6. Add to a steady diet of foods rich in calcium. They contribute to the renewal of the bones and skin, strengthen them. To use recommended cheeses, yogurt, kefir, oily fish, leafy greens, oatmeal.
7. Increase the supply of fiber in the body to support the activity of the intestineWhich with age become desensitized and reduced less. And this leads to problems: fiber inhibits the reabsorption of cholesterol, glucose, bile, reduces the risk of atherosclerosis, the formation of stones, diabetes. Fiber-rich lentils and peas, bran, fruits, most vegetables.
8. Do not pass. For the normal functioning of the female body (unless you have to run a marathon or climb the mountains) enough 160 kcal per day for men - 2200. It should be borne in mind that diabetes, heart disease and even cancer of the fastest developing against the background of excess weight.
9. Drink more. At the same time "in credit" is any fluid, drinking during the day.
10. Take special vitamin-mineral complexes rates. However, choosing a similar complex, should first consult with a physician.
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