[ad_1]
Foods can protect against diseases such as diabetes, heart, Alzheimer's disease and cancer
Maintaining our youth does not require a miracle, but this can be achieved by renewing our cells and reducing exposure to many diseases.
In his latest book, "Dieting for Longevity", Valter Longo, an Italian-Italian researcher, points out that diseases such as diabetes, heart, Alzheimer's disease or cancer can be prevented by a diet reducing risk of exposure to these diseases.
Longo's advice is based on the habits of long-term residents.
In his book, Longo offers 15 food bases that can be followed after consultation with a doctor or nutritionist:
1. Dependence on a vegetarian diet, certified 100% on foods of plant origin, with addition of fish, but with a limited weekly intake of two to three, without extravagance, because some fish contain mercury, such as tuna and swordfish.
2 – Reduce the proportion of saturated animal fats, in addition to hydrogenated fats as well as "mutated", in addition to simple sugars.
3. Eat beans, chickpeas, peas and other vegetables as essential sources of protein.
4. Maintain protein intake for up to 65 or 70 years (between 0.7 and 0.8 grams of protein-containing foods per kilogram of body weight). After this age, the rate of protein intake should be slightly increased to avoid losing muscle mass.
5. Consume large amounts of complex carbohydrates present, for example in tomatoes, broccoli, carrots and vegetables.
6. Consume balanced amounts of olive oil (50-100 millimeters a day), handmade nuts (a handful of nuts), almonds or hazelnuts and be treated differently each day.
7. Eat omega-3, 6 or vitamin B-12 fish and oysters (salmon, anchovies, sardines, cod, trout, molluscs and shrimp) at least twice a week.
8. Follow a diet rich in vitamins and minerals while taking high quality vitamin and mineral supplements two to three times a week.
9. Eat within 12 hours, meals start at 8 am and end before 8 pm, or between 9 am and 9 pm.
10 – Avoid eating food before three or four hours of sleep.
11 – To fast for five days every six months, after consulting a doctor or a nutritionist. The system is based on the same guidelines as in the Longo book, with 1100 calories on the first day and 800 calories for the rest of the four days.
12. Overweight or obese people are advised to eat two meals a day: breakfast, lunch or dinner and two low calorie snacks (100 calories) (less than 3 to 5 grams) , replacing the third meal.
13 – The number of daily meals (two or three meals) is determined according to the weight of the body and the surrounding area, and to control this issue must be consulted specialist.
14. Weight gainers who tend to lose weight should take three meals a day, a light meal (100 calories) and a low sugar content (less than 3 to 5 grams).
15 – Choose from the food that was eaten by the first, namely our fathers or our ancestors and grandparents.
Source link
