In recent years, low-carbon diets have been popular, which can also be called low-saccharide diets, which means "reduce the content of carbohydrates in your diet and increase good fats and proteins." People generally believe that eating less (carbohydrates) and eating more meat (protein) can maintain physical condition and improve health; however, studies have found that taking too much or too little carbohydrates will affect physical health. Only when appropriate amounts of unrefined carbohydrates and combined with plant-based proteins can it be good for the body.
Carbohydrate intake and mortality are U-shaped.Carbohydrates are necessary for body reproduction. Carbohydrates all need carbohydrates as energy sources. In addition to dairy products, carbohydrates in the diet come from plants. This plant-based diet based on plant-based foods is not only friendly to the environment, but also good for the body.
Xu Huiyu, director of the Dong Foundation, quoted the 2018 journal "The Lancet Public" Health), the study traced the diet of more than 15,000 adults for 25 years, and estimated that carbohydrate intake is U-shaped related to mortality, that is, eating too much or too little carbohydrate has increased, and the proportion of carbohydrate intake with the lowest mortality is about half of the total hotness.
Dong's Foundation reminds that if people still want to adopt a low-carbon diet, they should replace it with "plant-based protein". The study pointed out that when animal protein and fat (pork, cattle and sheep) replace carbohydrates, the mortality rate increases significantly by 18%; on the contrary, when plant protein and fat (unrefined whole-filled fog, soybean, fruit, etc.), the mortality rate decreases significantly by 18%.
This is because animal proteins and lipids increase in fat, blood matrix iron, cysterol and other intake, which may induce inflammation reactions, bioaging and oxidative pressures. Plant-based proteins and lipids can increase dietary fibers, phytochemicals and other intakes, which shows that the impact of different food sources on health is also completely different.
6 benefits of plant-based dietXu Huiyu further explained that "plant-based diet" is based on plant-based foods, and the diet is mainly made of fog, grains, fruits and vegetables, and seeds, but healthy animal foods are not completely excluded. This diet has 6 benefits of eating:
. Zero sterol, better fat, rich dietary fiber, phytochemicals, various vitamins, and minerals. It is beneficial to improve blood lipids and pyrosterol
. Benefits from the kidney health
. Anti-aging
. Reducing carbon emissions is conducive to the continuous environment
. Multiple varieties of planting to avoid single-grade cultivation
Dong's Foundation quoted the 2022 journal Cell Cell, which said that if the diet starts at the age of 20 and transforms from a typical Western diet into rich in soybeans, whole grains and fruits, and reduces red and processed meat, women's expected life will increase by 10.7 years and men's 13 years; even if they change their diet from the age of 60, their expected life will increase by more than 8 years.
Daily Meal SuggestionsDong's Foundation nutritionist Mo Yachun suggested that if you want to continue to do it forever in your diet, start with "changing Meal Suggestions". Half of the daily meals are vegetables and fruits (and more vegetables than fruits), and the other half mainly includes all-meal, plant-based protein, non-fruit and fatty acid-rich fruit seeds, vegetable oils, dairy products and animal foods.
Taking 1,800 calories per day as an example, Mo Yachun suggested that the ingredients for meals include the following:
. Full-scene garlic: It is recommended to take 3 bowls (12 servings) and take as much as possible the unfinished full-scene garlic, accounting for at least 1/3. Choose protein-rich garlic beans and full grains to increase and extend the feeling of foot.Suggested ingredients: Taiwanese quinoa, malt, red potato mountain medicine, lotus root, Taiwan sweet potato, green beans, rice beans, red beans, indigenous tree beans, millet, black rice, beans.
. Beanfish egg meat: It is recommended to take 5.5 servings and convert them into plant-based protein at least 1 meal a day.
Suggested ingredients: yellow beans, black beans, and edamame.
. Vegetables/Fruits: It is recommended to use 1.5 bowls of cooked food (3 servings) for vegetables and 2 servings for fruits; choose various colors of fruits and vegetables, and can use dietary fiber, vitamins and various phytochemicals; it is recommended to include at least 1 dark vegetable and 1 mushroom algae and seaweed food; the fruits are continuously eaten after a meal, and vitamin C can promote the absorption rate of iron.
Suggested ingredients: mushrooms, sagna, okra, burdock, rosy kale, kale, lemon, lemon, spinach, watercress, seaweed, maitake, rosy kale, alfalfa sprouts, orange tomatoes.
. Oils and fruit seeds: It is recommended to take 5 parts (4 teaspoons of oils + 1 part of fruits) and choose vegetable oil when cooking, because animal fat is more harmful to cardiovascular health. In addition, the use of raw untouched fruit seeds can simultaneously extract essential nutrients and phytochemicals compared to the overly refined cooking oil.
Suggested ingredients: sesame
. Dairy products: It is recommended to take 1 cup. Most people eat less calcium quality in their diet. Daily dairy is the easiest way to meet their calcium quality needs.
Suggested ingredients: Milk
Dong's Foundation calls for a multi-plant and less animal-based diet pattern. It also reminds plant-based diet to choose foods that are classified as healthy and unhealthy (fine grains, juices, sugary drinks, desserts, etc.). Correct plant-based diets include unrefined whole grains, vegetables, fruits, beans, and fruit seeds. They are mainly based on prototype foods. Ordinary and local plant-based foods are selected instead of extracting processed plant proteins, plant protein powders, plant amino acids, etc.
【This article is authorized by the uho Health Network, and the original article is published on the website: https://www.uho.com.tw/article-60984.html】
(Responsible editor: Ye Zicen)