1、Protein
Protein is a crucial nutrient that the body needs to maintain health. There are many types of proteins, each composed of long and complex peptide chains. The building blocks of proteins are amino acids.
There are 20 different types of amino acids, and 9 of them are essential. These include leucine, methionine, phenylalanine, etc. They cannot be produced by the body and must be obtained through diet.
The United Nations recommends an intake of 0.83 grams of protein per kilogram of body weight. A person weighing 70 kilograms should consume 58 grams of protein, which is the amount that the long-lived people of Okinawa have been accustomed to for centuries.
A low-carbohydrate diet leads to more adverse symptoms: bad breath, hair loss, constipation, dry mouth, etc.
Question: Do modern people consume too much protein?
Various advertisements promote all kinds of snacks, which are high in calories and protein, increasing the risk of weight gain and obesity. Can eating more protein build muscles? The answer is: Excessive protein cannot build muscles.
The excess protein is oxidized, activating the aging IGF/mTOR pathway, accelerating physical aging, and increasing the risk of various chronic diseases.
Consuming an adequate amount of protein and engaging in strength training have a more significant effect on maintaining and increasing muscle mass.
High-protein diets lead to diseases and aging.
Excessive protein intake increases the risk of diabetes and cardiovascular diseases.
Low-protein diet - protein content accounting for 7% of total calories: better weight loss and stable blood sugar.
According to research findings: People on high-protein diets have a 75% increase in total mortality rate, and the probability of cancer and obesity increases by four times.
Avoiding excessive intake of protein in daily life, especially animal protein (rich in branched-chain and sulfur-containing amino acids), will increase our risk of developing obesity, diabetes, cardiovascular diseases and cancer, and may lead to premature death.
Animal protein: meat, eggs, milk
When obtaining the necessary protein amino acids:
- Intake of excessive saturated fats - leads to hypercholesterolemia.
- Choline and L-carnitine: Accelerate the formation of atherosclerotic plaques in the coronary arteries.
- Excessive iron: Causes oxidation and colon cancer.
- High concentrations of methionine and branched-chain amino acids - activate the IGF/mTOR pathway, promoting insulin resistance, type 2 diabetes and cancer formation, and accelerating aging.
Plant protein：
Plant protein replaces animal protein, reduces mortality rate, and lowers glucose, IGF-1 and insulin levels.
2、 Fat
For every 1% increase in saturated fat (animal fat) intake, the level of low-density lipoprotein (LDL) in the blood will rise by 2%.
Extra virgin olive oil, avocados, nuts, and fish are rich in monounsaturated and polyunsaturated fatty acids. They do not increase the cholesterol level in the blood and can protect the heart.
Reduce the consumption of polyunsaturated fatty acid-containing vegetable oils: corn oil, sunflower seed oil
3、Carbohydrate
Foods rich in carbohydrates: wheat, rice, barley, millet, oats, rye, small black wheat, sorghum, starchy vegetables, fruits, beans, candies, soft drinks, honey, sucrose. These are ultimately broken down into glucose and absorbed by the blood.
Refined grains and starchy foods, such as white bread and white rice, lack fiber and are no different from sugar. They are quickly digested and absorbed by the body, causing a rapid increase in blood sugar.
There is a significant rise in insulin levels. The pancreas secretes a large amount of insulin to lower blood sugar, but this leads to a sharp drop in blood sugar, triggering hunger and causing a vicious cycle of fat accumulation and obesity.
Low-glycemic foods can prevent diabetes, coronary heart disease, colon cancer, etc.
Food should not be overcooked as it can alter the structure of the starch, affecting the efficiency of its digestion and absorption by the body. For example, when rice is cooked for too long, it turns into simple sugars.
Fruits should be avoided from being juiced as much as possible.
Adding extra virgin olive oil to food can slow down the absorption process of carbohydrates after they enter our intestines.
4、Dietary Fiber
Consume at least 45 grams of dietary fiber per day, including insoluble fiber.
People who consume more dietary fiber can reduce weight, systolic blood pressure and total cholesterol.
The healthiest sources of dietary fiber: whole grains, cereals, and non-starchy vegetables.
5、Other
It is recommended to use lemon juice when cooking and seasoning vegetables, beans and grains, as it helps the body absorb iron and other minerals. This can increase the absorption of iron and zinc.
Processed vegetarian products also increase the risk of various chronic diseases such as obesity.
