The vegetable diet may be the secret recipe for a longer life-as long as you do it properly.
This is the bold claim from Dr. Luigi Fontana in his new book, which provides a science -backed plan to deal with more plant meals to increase health and longevity.
“The length of the healthy life is about fueling your body with the appropriate nutrients to activate cellular repair and intestinal health,” said Fontana, director of the Health Long Life Research Program at the University of Sydney. ))
The book, Plant Power: The Essential Plant Food Guide to enrich your health, depends on previous Fontana research, which has found that the longevity is driven by two main workers: feed sensors and intestinal microbiopois.
“The correct foods, pre -diet, often stimulating the aging mechanisms, reduces inflammation, and enhances metabolism,” explained. “Second, without enough fiber -rich plant foods, useful intestinal bacteria die, weaken immunity and increase the risk of disease.”
But simply going on the plant will not guarantee better health. For example, ultra-treated foods such as Oreos and Ritz Crackers and even hot spicy hot peppers are all vegetable-but they are not completely nutritious.
“The fact is that achieving a good nutrient diet includes much more than excluding animal products,” said Fontana. “People may cut meat, but they continue to eat a diet full of foods that have been superior, which increases the risk of diseases such as stroke, dementia, and early death.”
In one study, the researchers found that each increase in 10 % in calories consumption of foods that depend on high plants, such as bottled bread, chips and grains, participants had an increase in the risk of heart disease by 5 % and 12 % of the risk of infection by 12 % Of the risk of death is one of the causes of the heart and blood vessels.
On the contrary, people who eaten the non -announced vegetarian foods in the first place, such as fruits, vegetables and pasta, saw the risk of cardiovascular disease and low deaths.
“This emphasizes the importance of not only consuming plant foods, but specifically choosing those that are treated to the minimum increase of health benefits.”
When many people turn into a plant -based diet, they are often attracted towards repeated carbohydrates, fats and salts, such as white bread, instant pasta and pre -packed meals, according to the Healty Longvity Marzio Lanzini, which runs the white kitchen at the Charles Berkins Center University In Sydney.
“Instead, we recommend returning it to While Foods,” he said. LANZINI contributed more than 80 vegetable recipes for agricultural energy, including these vegetable meat balls.
To build a healthy diet based on plants, rich in fiber, which supports life long, Fontana and Lanzini suggests focusing on six main food groups. First, whole grains such as brown rice, wheat and barley are equipped. These are rich in fiber and provide health benefits such as reducing the risk of type 2 diabetes and heart disease.
Legumes like beans, chickpeas and lentils come after that. Normally low in fat and cholesterol -free, it provides fiber, protein and antioxidants, heart support, digestive system and bone health.
From there, you should also combine nuts such as almonds, cashews and pistachios. This is not only rich in healthy fats, but also provides many basic nutrients, including vitamin E, magnesium and selenium, all of which contribute to public health and vitality.
Next, consider adding seeds to your diet, such as sesame, sunflower and chia. These small forces can enhance the amount of protein, fibers, minerals and heart healthy fats. Many are also temples in manganese, which fights free radicals and protects your cells from oxidizing damage.
When it comes to healthy fats, unsaturated options such as olive oil and unsaturated avocado are the key. These fats can improve cholesterol levels in the blood, relieve inflammation and stabilize the heart rhythms, among other roles.
Finally, do not forget to wander in your diet with fruits and vegetables, especially those characterized by low leukemia, such as apples, oranges, broccoli and tomatoes. These foods are slowly digested, help in managing, controlling blood sugar, and reducing the risk of chronic diseases.
