Buzz
1. Four: Four Principles for Longevity and Health
Four represents balance: incorporating both coarse and refined foods, neither too sweet nor too salty. Aim for three to five meals a day, but only eat to about 70-80% fullness per meal.
Coarse and refined foods: This refers to both unprocessed and processed foods. The nutritional content of both types isn't fully comprehensive on their own, so they should be combined for a complete diet. It's beneficial to eat foods like noodles, corn, or sweet potatoes three to four times a week for good health.
Neither too sweet nor too salty: This means avoiding a diet solely of sweet foods, as sugar lacks essential nutrients. Limit sugary foods and aim for no more than 6g of salt per day. Excessive salt intake can lead to high blood pressure and strokes.
Three, four, five times: This refers to how many meals you should eat each day. Some people eat only twice a day, which is not ideal, especially for students. Skipping meals can negatively impact exam results and academic performance. If you only eat twice a day, your blood sugar levels drop by noon, affecting memory, concentration, and cognitive ability. For middle-aged individuals, skipping breakfast can lead to various health issues such as diabetes, fatty liver, high cholesterol, and heart disease.
Eat until 70-80% full: Aim to eat until you're about 70-80% full at every meal. This is a key to living a long and healthy life!
2. Five: 500g of Fruits and Vegetables Reduces Cancer Risk by 50%
The most effective way to combat cancer is by regularly consuming fresh fruits and vegetables. These foods are especially powerful in reducing the risk of cancer by 50%.
The greatest tragedy in life is being diagnosed with cancer, particularly in its advanced stages. To prevent this, the best strategy is to incorporate fresh fruits and vegetables into your diet. These foods can lower your risk of developing cancer by over 50%.
For optimal results, consume 500g of fruits and vegetables daily, with 80% being vegetables and 20% being fruits. Regular intake of these will help protect against disease.
3. Red: Eat One Tomato Every Day
Eating one tomato daily can reduce the risk of prostate problems by 5%. Red, specifically the red of tomatoes, is essential—make it a habit to consume one tomato each day. This is particularly beneficial for men, as regular consumption can lower the risk of prostate issues by up to 45%.
For those in good health, drinking a small amount of red wine or rice wine can also help prevent arteriosclerosis, but it's crucial not to exceed 50-100ml, as overconsumption can be harmful to your health. When feeling down, eating a bit of red chili pepper can improve your mood. Red peppers are known to uplift the spirits and alleviate worries.
4. Yellow: Fruits and Vegetables in Yellow and Red Rich in Carotene
Vitamin A boosts children's immunity and improves eyesight in the elderly. What happens when the body lacks calcium and vitamin A? Children become more susceptible to colds, fevers, and tonsillitis, while middle-aged adults face higher risks of cancer and arteriosclerosis. Older adults may experience blurred vision and poor eyesight.
Simply ensuring adequate intake of vitamins can help children build immunity, while seniors benefit from better eyesight and preserved retinal health. Vitamin-rich foods include carrots, watermelon, sweet potatoes, corn, winter melon, red peppers, and other yellow or red fruits and vegetables.
5. Green: Drink Tea, Especially Green Tea
Drinking tea helps extend lifespan, reduce cancer risk, and prevent arteriosclerosis. Tea is one of the healthiest beverages, and green tea is the best among all types. Green tea contains free radicals that fight oxidation, slowing the aging process. The more tea you drink, the younger you’ll feel.
In the highlands and Central Highlands, local tea farmers say: 'Drink tea where we do; many of our elders live long, healthy lives.' Isn’t that interesting? In their communities, they don’t refer to older people as the elderly but as 'tea-aged.' It’s safe to say that drinking tea contributes to a longer life.
6. White: Barley Flour
Barley porridge not only lowers cholesterol and reduces triglycerides, but it also aids in weight loss for diabetic patients, especially in promoting bowel movements and treating constipation. For older adults, who often experience dry stools, using excessive force during bowel movements can lead to strokes, making barley porridge an ideal solution for constipation.
It's easy to prepare: Simply cook 50g of barley flour with boiling water. It's affordable and simple to make. By incorporating a bowl of barley porridge into your diet, you can reduce your intake of other main meals like rice or congee by 50g.
7. Black: Black Fungus
Black fungus has been scientifically proven to reduce blood clotting. Overweight individuals should consume more black fungus to lower blood protein levels, thin the blood, and prevent blood clots that can lead to strokes, as well as reduce the risk of heart attacks.
Many people today suffer from forgetfulness, a condition often mistaken for senility. In reality, forgetfulness is caused by the gradual blockage of small capillaries, which eventually damages the brain and leads to memory loss. The primary cause of this condition is blood that is too thick.
Black fungus is very effective in treating thick blood. Consuming 5-10g of black fungus daily is ideal, with 1kg lasting for 50-100 days. It can be eaten once a day in small amounts, either in soup or as part of other dishes. This was a surprising discovery by doctors in the United States.
8. One - One Pack of Milk Every Day
So what does 'one' really mean? It means drinking one pack of milk every day. While Chinese diets have many benefits, they often lack sufficient calcium, with over 90% of Chinese people not getting enough calcium in their meals. A calcium deficiency leads to three major consequences:
- First: Joint pain, osteoporosis, spinal issues, back pain, muscle aches, and an increased risk of depression in old age.
- Second: Shrinking posture, especially as you age.
- Third: Fragile bones that easily break, with even a minor fall resulting in fractures.
9. Two – 250g of Main Food Keeps You Healthy and Balanced
There are countless ways to lose weight these days, from ice cream to pills... But honestly, there's no need for fancy diet pills—just learn to control your intake of main foods.
Consume 250-350g of carbohydrates, which is roughly 300-400g of your main food. Of course, this is not a fixed amount and should be adjusted depending on your occupation and personal needs.
For example: Those with physically demanding jobs need around 700-800g of main food per meal. On the other hand, if you're a woman who is already overweight and works a light job, 100g of main food might be enough.
Managing your main food intake is the most effective way to regulate your weight:
- First, drink soup before meals: This helps calm your nervous system, suppress your brain's hunger signals, and reduces your appetite by about one-third.
- Second, slow down your eating pace: Don’t rush through your meals. Try to extend your eating time from 10 minutes to 20 or even 30 minutes, chewing thoroughly before swallowing. Eating slowly will naturally reduce the amount you eat.
- Third, chewing is crucial: When you chew, blood flow to the brain increases, preventing brain fatigue or low blood flow.
- Fourth, eat more in the morning and afternoon, and reduce your intake in the evening.
10. Three: Three Servings of Protein Keeps Women Youthful
Three refers to three servings of protein. A balanced diet should never be all plant-based or all meat. Protein intake should also be moderate—not too much or too little—about 3 to 4 servings per day is ideal.
For example: In the morning, have a fried egg. At lunch, enjoy a stir-fried dish with bitter melon and meat. In the evening, eat 100g of tofu or fish. This will give you exactly 3 servings of protein for the day. Consuming too much protein can negatively affect lifespan. When the body is overloaded with amino acids, it excretes them through urine, which can harm the kidneys and disrupt digestion, leading to a buildup of toxins in the intestines.
So, which protein is the best? Fish protein is considered the best: In regions like Alaska, where people consume a lot of fish, they tend to experience less arteriosclerosis and have lower rates of heart attacks and strokes.
Which plant-based protein is the best? Soy protein: Soy is a healthy plant protein, especially for women, as it helps ease symptoms of menopause.
