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Long and active life: the secrets of long-livers of different cultures
'25.04.2017'
To live long is the desire of many. But next to this there is always a fear - to live long and in disease. There is no advice for such a life - live anyhow. But this is not our way. In this article, we tried to collect recipes and secrets of a long active life, both from the long-livers themselves and from the scientists who study this phenomenon. In addition, we collected tips and conclusions from two very different cultures: Japanese and “Western”.
Each longevity has its own truth, how to live a full life for over a hundred years. For example, Joe Binder, a New Yorker who celebrated his 108 anniversary, has a very clear recipe for his respectable age and quality of life for 3:
1. Never sit back!
Joe led an active lifestyle all his life, finding classes from morning till evening. In addition, he constantly communicates with his numerous relatives and surrounding people.
2. When I was hit on the cheek - I turned the other
During his long and rich life, Joe has seen everyone. But every time when life or people beat him, he took these blows for granted, not accumulating anger and discontent.
3. Red wine
Here, many doctors will vzvuyut and grabbed their heads, but Joe Binder believes that he helped the red dry wine, which he consumes every day, to live to this age and remain a man. And we, for some reason, are inclined to his experience, and not to the skepticism of doctors!
And now - Japan!
The Japanese have their own view of many things. And no one can tell them that they are wrong, because today they are the longest-living people on Earth. At the same time, their average life expectancy is constantly increasing. In 2011, reaching an impressive 79 years for men and 86 for women. This information alone is enough to study and adopt their experience. Moreover, the Japanese are not only the longest living people, they are also considered the healthiest nation on the planet! Walking through their cities, it is immediately striking how good the people look. Statistics show that among the Japanese, only 3% are overweight! This is 10 times less than that of the Americans. And the Japanese women are extremely impressive, many of whom look like 45-year-old girls in their 25s! And looking at their grandfathers and grandmothers, you are amazed at their youthfulness and amazing activity.
What allows the Japanese to leave far behind other peoples of the Earth? We tried to highlight the main 8 secrets of healthy Japanese longevity.
Secret number 1. Fish and vegetables
Japanese cuisine is based on rice, fish, vegetables, fruits, and soy. Japanese eat fish, as we eat meat. Eat it can in the morning, afternoon and evening. Interestingly, this trend has become relevant since the VII century, after the emperor issued a law prohibiting the use of meat from land animals. Time passed, and the law became a tradition. Therefore, the Japanese get through food a large amount of omega ‑ 3 polyunsaturated fatty acids, which contributes to the health of the heart and blood vessels.
Separately, it is necessary to consider the fact that the Japanese simply adore fresh, not processed thermally vegetables. A lot of vegetables: daikon, bamboo shoots, spinach, eggplants, lettuce, greens, white cabbage, curly, cauliflower, Brussels sprouts, broccoli, salads and more.
Well, algae and soy products. In Japan, the kitchen without these products is simply unthinkable, and the variety of dishes from them is simply huge!
Secret number 2. Only small portions of food and only beautiful dishes!
The average portions in Japan are one third smaller than the “western” portions. There is a rule: "eat until you are full of 80%." They eat the remaining 20% with their eyes, getting aesthetic pleasure. In addition, food is chewed very thoroughly, enjoying every bite of food. So saturation comes faster, and the feeling of hunger visits less often. That is why - sticks!
Secret number 3. Ease of meals
These dishes are not oversaturated with various fatty sauces and seasonings. Heat products are subjected to minimal processing, so that they do not lose their nutritional value. It should be noted that most often the Japanese cook in rapeseed oil, completely without using animal fats.
Secret number 4. Rice instead of bread!
Rice is an excellent source of complex carbohydrates, minerals and vitamins. The Japanese eat a lot of rice.
Secret number 5. Light but energy intensive breakfast
No scrambled eggs and sausage and sweet rolls! A serving of rice, miso soup and a cup of green tea. At the same time, breakfast is the most important meal that should energize for a long time!
Secret number 6. Movement is life!
The Japanese walk and ride bicycles, overcoming long distances. Decades ago, Yoshiro Hatano proposed the “10 Thousands of Steps” model. It is this number of steps that is considered minimal to keep the body in good shape.
Secret number 7. Tea ceremony
The Japanese have been drinking tea for centuries. Moreover, in addition to the traditional green tea, they also use black tea, and when it's hot - barley tea. This is both a morning invigorating drink, and an evening, relaxing drink, before bed. And yes, it's better to have a cup of iced tea than a bottle of soda.
Secret number 8. The Japanese love desserts
Chocolate, pastry, ice cream, candy. Everything, like ours, is only much less frequent and times smaller in 3.
These are simple but effective tips that will create a completely different quality of life for you. True, it needs to be made the norm of life, and not to use from time to time. I would like to add that both cooking and eating should be fun. Everything must be done with pleasure.
