Sardinia, Italy, is the world's longest-lived family.

In the process, he met some experts and understood why the food people eat can prolong their life. They also conducted a diet survey on 151 centenarians (people who live to be over 111 years old) to reveal the secret of longevity regimen.

The following nine simple rules reflect the healthy eating habits of the residents of "Blue Belt", including what food to eat and how much to eat:

Centenarians will eat all kinds of seasonal vegetables and green leafy vegetables, especially spinach, cabbage, beet, radish head, beet and kale.

in the off-season, they pickle or dry the remaining vegetables; Beans, green vegetables, sweet potatoes, whole grains, fruits, nuts and seeds are the main foods for residents of the Blue Belt all year round.

olive oil is also a staple food. There is evidence that eating olive oil can increase beneficial cholesterol and reduce harmful cholesterol. For example, we found that middle-aged people in Icaria, Greece, eating about 6 teaspoons of olive oil every day (1 teaspoon equals 1.5 ml or 1.5 g) seems to reduce the risk of premature death by 51%.

On average, Blue Ribbon residents eat meat about five times a month, usually only as a seasoning for celebrations, side dishes or dishes, and only eat 61 grams of meat or less each time.

They conducted a study in 2112, tracking 96,111 Americans in Los Malinda, California, and found that the people who lived the longest were vegetarians or ate only a small amount of fish.

According to the researchers, vegetarians in Los Malinda live eight years longer than meat eaters on average.

The residents of Okinawa prefer a better meat substitute: hard tofu, which is rich in protein and anti-cancer phytoestrogens.

in most blue belt areas, people only eat a small amount of fish, less than 111 grams, up to three times a week.

Generally, the fish eaten are small and relatively cheap species, such as sardines, anchovies and cod, which are in the middle of the food chain. They are not exposed to high levels of mercury or other chemicals and contain less pollution.

once again, fish is not an essential part of a long-lived diet, but if you must eat it, please choose common species so that they will not be threatened by overfishing.

beans are the most dominant in the blue ribbon, which is the cornerstone of every longevity diet in the world: there are black beans in Nicoya Peninsula; The Mediterranean diet includes lentils, chickpeas and white beans; Okinawa, Japan is soybean.

Most centenarians eat at least four times as much beans as Americans-at least half a cup a day, and so should you.

why? Beans contain more nutrients per gram than any other food on earth. On average, they are composed of 21% protein, 77% complex carbohydrates and only a few percent fat. Because they are rich in fiber and satiety, they can help you eliminate unhealthy foods from your diet.

People with blue ribbons eat sugar on purpose, not out of habit or accident.

Their intake of natural sugar is similar to that of North Americans, but their intake of added sugar is only one fifth of that of North Americans-no more than 7 teaspoons a day.

from 1971 to 2111, the amount of added sugar in American food increased by 25% (about 22 teaspoons of sugar added every day)-generally speaking, this is because soda water, yogurt and sauces are mixed with hidden sugar.

if you must eat sweets, please save cookies, sweets and baked goods for special occasions, preferably as part of the dinner. And limit the sugar added to coffee, tea or other foods to no more than 4 teaspoons per day.

don't eat any products with the highest sugar content.

eat two handfuls of nuts every day.

A handful of nuts weighs about 56 grams, which is the average intake of centenarians with blue ribbon: mainly almonds in Icaria and Sardinia, pistachios in Nicoya, and Adventists in Loma Linda eat all kinds of nuts.

The study found that people who eat nuts live two to three years longer than those who don't. So try to eat a few handfuls of almonds, Brazil nuts, cashews, walnuts or peanuts every day.

if possible, try to eat only yeast bread or 111% whole wheat bread.

Most bread sold in the market starts from refined white flour, which will be metabolized into sugar quickly, which will increase the insulin level.

But the bread of Blue Ribbon residents is either whole grain or sour dough. In Icaria and Sardinia, bread is made from various whole grains, such as wheat, rye or barley, each of which provides rich nutrition.

Whole grains contain more fiber than the most commonly used refined white flour. Some traditional blue ribbon breads are fermented by lactic acid bacteria, which makes the bread "digest" starch and gluten during the swelling process.

this process will also produce "acid" in sour dough. As a result, this kind of bread contains less gluten than those marked "gluten-free", has a longer shelf life and has a pleasant sour taste that most people like.

if possible, try to avoid soft drinks, including diet soda. With few exceptions, residents of Blue Ribbon only drink coffee, tea, water and wine.

Soft drinks, which account for about half of Americans' sugar intake, were not known to most centenarians with blue ribbons until recently.

The reasons are as follows:

Water: Adventists suggest drinking 7 glasses of water every day. They pointed out that studies have shown that rehydration can promote blood flow and reduce the incidence of thrombosis.

Coffee: Sardinians, Icarians and Nicotians all drink coffee. Studies have shown that coffee can reduce the risk of Alzheimer's disease and Parkinson's disease.

tea: Okinawa people in Japan prefer green tea, which has been proved to reduce the risk of heart disease and several cancers. Icaria people drink drinks brewed by rosemary, wild sage and dandelion, which are all known herbs with anti-inflammatory effects.

rosemary tea

red wine: people who drink moderately tend to live longer than those who don't drink. But if you don't drink, you don't have to drink from now on. Most blue ribbon residents drink 1 to 3 small glasses of red wine every day, usually with friends at dinner.

We found that most centenarians traditionally eat natural food. These foods are made of a single raw material-raw, cooked, ground or fermented, and have not been highly processed.

They eat raw fruits and vegetables; Grind your own grain and cook it slowly; I also like to eat fermented foods, such as tofu, sour bread, wine and pickles.

fermented food

They seldom consume artificial preservatives. Blue ribbon dishes usually contain about six kinds of raw materials, which can be simply mixed together.

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