Ten eating habits that can help you live longer

Speaking of longevity, almost every year someone updates the "ranking list" of longevity foods. If you were asked to rate the most common and cheapest anti-aging foods, I believe vegetables, fruits, grains, black tea... would definitely be on the list. But looking at it from another perspective, "how to eat?" is sometimes more important than "what to eat?" As long as you stick to the following ten eating habits, they will help you find the key to longevity.

1. Drink two glasses of water before each meal

Controlling weight is a "long-term battle" for most people. Not long ago, researchers found that drinking two small glasses of water before meals can reduce hunger and food intake, which is more effective than dieting.

Experts say: "Drinking water is the simplest and cheapest way to control weight." People who drink water before meals can consume nearly 300 calories less a day. Professor Mike Ryan, an obesity expert at the University of Glasgow in the United States, also pointed out that in addition to drinking water, eating fruits, vegetables and oatmeal before meals also contains low calories and helps increase satiety.

2. Take multivitamins after meals

If you eat too finely in your life, you will lose a lot of B vitamins; if vegetables are soaked too much, a lot of water-soluble vitamins will be lost; if food is left for too long, or cooked using methods such as frying or baking, the vitamin content may be reduced. At this time, supplementing with multivitamins is like taking out an "insurance policy", and it is best to take it after meals.

If water-soluble vitamins such as folic acid, vitamin B and C are taken on an empty stomach before meals, they will quickly pass through the stomach into the small intestine and be absorbed. They will be excreted from the body through urine before they are fully utilized by the human body. Fat-soluble vitamins such as vitamin A, D, E, and K must be dissolved in fatty foods to be absorbed. If taken on an empty stomach, most of them cannot be absorbed.

3. Eating raw onions can prevent heart disease

Many people carefully pick out onions when eating vegetables, which is a big mistake. Onions contain a large amount of flavonoids that protect the heart. Eating half an onion raw or drinking an equal amount of onion juice every day can increase the "good cholesterol" of heart patients by about 30%.

Especially when eating not-so-healthy food like barbecue, the onions in it are like your "life-saving grass". Experts point out that onions are indeed beneficial for patients with hypertension, hyperlipidemia and cardiovascular and cerebrovascular diseases, and they are best eaten raw or in cold dishes.

4. Use cold boiled water to make black tea

Compared with green vegetables or carrots, black tea contains more antioxidants, which can effectively help you fight wrinkles and cancer. The latest research shows that people who drink more than two cups of black tea a day are 30% less likely to be attacked by the influenza virus than those who do not drink it.

Brewing tea with hot water will release more caffeine and tannins than brewing tea with cold water, leading to symptoms such as periodic headaches and insomnia. Brewing tea with cool boiled water can slowly dissolve the beneficial substances in the tea without being destroyed.

5. Eat some high-fiber foods before going to bed

"Eating a low-calorie carbohydrate snack, such as cereal, half an hour before bed can help you sleep." Most people only consume half of the fiber they need (25-35 grams) each day, so it's recommended to take advantage of the last moment before bed to supplement.

6. Some vegetarian dishes should be eaten with meat

It is not good to eat too much oil, but it is even worse not to eat any. Pumpkin and carrot contain a lot of beta-carotene, so they can't be eaten too lightly. Stir-frying them with oil is more conducive to nutrient absorption. If pumpkin is used to cook porridge, make sure there is oil in the other dishes so that they can merge into the stomach and intestines.

The juice of seven cold dishes is used for dipping

Many people like to order a big dish or vegetable and fruit salad when they go to a restaurant, thinking that this can supplement vitamins. In fact, the sauces in these dishes will add a lot of calories to the originally healthy dishes. It is best to put the prepared sauce in a small bowl and dip the cut vegetables in it. This way, you only need 1/6 of the original sauce.

8. Wash meat with cold water and vegetables with hot water

Many people like to soak the meat in hot water for a while before washing it. Little do people know that washing meat with warm or hot water will not only make it easy to spoil and rot, but will also affect the taste of the meat. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in the meat.

On the contrary, it is better to use warm water when washing all kinds of fruits and vegetables. He Hongju, a researcher at the National Vegetable Engineering Technology Research Center, pointed out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cold water.

9. Dark fruits fight aging

If you can’t decide when buying fruit, go for the dark-colored ones. Compared with light-colored fruits, dark-colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, which have anti-cancer, anti-cancer and anti-aging effects.

10. It’s better to have dinner earlier than later

Professor Hong Zhaoguang, chief health adviser of the Ministry of Health, said that the peak period of calcium excretion of the human body is 4-5 hours after a meal. Eating dinner too late will not only affect sleep and accumulate calories, but also easily cause urinary stones. The best time for the elderly to have dinner is around 6 or 7 in the afternoon, and they should not eat or eat less midnight snacks.