Longevity diet giving up juice and drinking coffee every day

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It was previously believed that coffee would worsen cardiovascular disease, but many scientific studies have confirmed that coffee not only does not worsen cardiovascular disease, but also has a protective effect. As we all know, the earliest and main cause of cardiovascular obstruction is not cholesterol, but inflammation that impairs the function of endothelial cells in the inner layer of blood vessels. (pixabay.com)

The average life expectancy of Taiwanese is 79.12 years, ranking fourth in Asia. People not only live long, but also want to be healthy! The New York Times introduced the weekend recipe columnist, Jeff. Goudener's 8-point tip, starting to change your eating habits now, will make you healthier and happier.

Mainly feed on vegetables. Try to put a large variety of vegetables and different fruits, beans, nuts, 100% whole wheat bread, oatmeal and avocado in each meal, and try to avoid refined foods. Therefore, as long as the fresh bread is really fermented by yeast, the glycemic index is not high, and there is no need to deliberately avoid starchy foods.

Jeff believes that the best seasoning is "friend". Because eating is not only about what you eat, but also about how you eat and how much fun you have with your friends. At 05:00, set aside some time to let go of housework and work and have dinner with your friends.

Replace milk with soy milk.

Although milk can supplement protein, but for the demand for protein, Jeff chose beans as the main source of supplement and soy milk as a substitute for milk. In the part of fish and meat, in fact, the amount of fish and meat that people usually eat is not too much, you can also choose to go with cheese, which is enough.

Jeff believes that although it doesn't matter to eat animal fats such as butter and lard once in a while, these fats are like radiation and no one knows where the warning line is. So he recommends reducing animal fat in your diet as much as possible. Vegetable fats are soybean oil, sunflower oil, olive oil, corn oil and margarine. It is best to use natural vegetable fats, such as olive oil and sunflower oil. In terms of food, nuts, olives and avocados are also full of vegetable fat, which can be used as a supplement.

Give up the juice. Juice has no lower glycemic index than cola, with 14 grams of sugar for every 8 ounces (about 236 milliliters) of juice. People often think that drinking juice is tantamount to eating fruit, but give up juice from now on! Although all kinds of fruit juice can absorb many vitamins at one time, it also destroys the fiber and is easy to oxidize the enzymes and nutrients in the fruit, so eating fruit directly can not only retain the fiber, but also prevent you from drinking too much fruit juice at a time, causing you to absorb too many calories.

Too intense exercise is not necessarily good for your health. If possible, choose exercises that are mild and less harmful to joints, such as cycling and walking.

In fact, a glass of red wine after a meal is good for the body, because red wine can help digestion, supplement vitamins, prevent cardiovascular disease, and so on. It is not necessary to limit yourself from touching any alcohol.

Drink coffee. Coffee is the biggest source of antioxidants in the American diet. Drinking it in the morning can help you feel happy and refreshing. Black coffee is also very effective in helping gastrointestinal peristalsis, and it is also an option if you want to solve the problem of constipation or stool in a natural way.

But remember not to exceed two cups a day, and it is best to choose black coffee, so as not to consume too much sugar and cream, and you should not drink it on an empty stomach, because coffee is easy to stimulate the secretion of gastric acid, and people with bad stomach are not recommended to drink black coffee.

Dr. Wang Guolin of Taiwan believes that the best way to live a long and healthy life may be to drink coffee, and it's best to drink more!

When a patient gets cardiovascular disease, metabolic syndrome, diabetes, memory or cognitive impairment, or even cancer of the liver and kidney, if you ask your doctor if you can drink coffee, most doctors will tell you to drink less. This suggestion has now been proved wrong.

As early as May 2012, the National Institutes of Health (NIH) published the results of the study on the effect of coffee on mortality in the authoritative New England Journal of Medicine. The study, which has been going on for 13 years since 1995, included about 230000 men and about 170000 women, aged from 50 to 71, and basically belong to healthy ethnic groups (excluding patients with systemic diseases such as cancer, heart disease and stroke). This is a very large, very representative, very large-scale study with strong evidence.

The study concluded that coffee drinkers were much less likely to die from any cause than non-coffee drinkers. Obviously, this is very different from the conclusions reached by some previous small studies that believe that coffee is harmful to health. People have a long life span, and the research on health and longevity often takes more than ten or even decades to get some results. On the contrary, animal experiments are much simpler and can tell us some specific results in a relatively short period of time. What valuable experience does coffee tell us in animal experiments?

Laboratory mice are fed high-sugar, high-fat foods, and they soon develop symptoms of metabolic syndrome such as high blood sugar, high blood lipids and obesity. But when coffee was added to the original diet, the morbid conditions of all the mice improved significantly, including weight loss and fat loss.

It was previously believed that coffee would worsen cardiovascular disease, but many scientific studies have confirmed that coffee not only does not worsen cardiovascular disease, but also has a protective effect. As we all know, the earliest and main cause of cardiovascular obstruction is not cholesterol, but inflammation that impairs the function of endothelial cells in the inner layer of blood vessels.

Endothelial cells produce nitric oxide (Nitric Oxide), which acts on blood vessels to prevent relaxation and relaxation (this is how Weiergang works). If the endothelial cell is injured, the function of producing nitric oxide is reduced, resulting in blood vessels being blocked by cholesterol. Every time we eat a high-calorie, high-fat or high-sugar diet, endothelial cells face a lot of damage, leading to vasoconstriction, which is at high risk of stroke or myocardial infarction.

Coffee's antioxidant and anti-inflammatory properties have been shown to protect endothelial cells from damage caused by a poor diet, both regular and low-calorie coffee.