Some researchers dealing with aging and health preservation have identified the so-called "blue zones" - regions with the highest number of active centenarians. The Blue Zone includes: Ikaria (Greece), Sardinia (Italy), Okinawa (Japan), Loma Linda (California, USA); Nicoya Peninsula (Costa Rica).
In addition to the good health of the inhabitants of these regions, general principles of nutrition are distinguished, which scientists recommend to everyone who would like to take care of themselves. And this is what they are based on.
1. The predominance of plant foods
Most people in the Blue Zone eat predominantly plant-based foods (most of them are not cooked, and the addition of salt or sugar is minimal). This means that salads from fresh seasonal vegetables and fruits should be eaten every day. Moreover, it is desirable that a place for vegetables is at every meal. This provides the body with all the nutrients it needs, powerful antioxidants and phytochemicals that research has shown to reduce inflammation in the body and lower the risk of heart disease and other diseases. Fiber in vegetables has a positive effect on "cleansing" the digestive tract.
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2. Restrictions in meat
Despite the fact that some nutritionists advise to completely abandon red meat, supporters of the blue zone diet do not reject it. But they are significantly limited. It is said that the average consumption of meat for well-being is about 100-150 grams a couple of times a week. It is important that this is not an industrially prepared product (sausages, sausage, ham), but fresh meat or lean minced meat.
3. Love for legumes
A serving of legumes every day is the norm. This can be a plate of lentil chowder, a salad with two handfuls of beans, a serving of chickpea stew, mung bean stew in a tomato, or pea porridge. Legumes are a source of vegetable protein, they do not contain fat and have a whole range of B vitamins and important trace elements.
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4. Healthy fats
Healthy omega-3 fats are obtained primarily from vegetable oils and oily fish in the Blue Zone. 100-150 grams of oily sea fish three times a week is what you need. It is important that it is a medium-sized fish. The fact is that large long-lived species (large salmon, for example) manage to accumulate heavy metals from sea water. Suitable: herring, sprat, cod.
5. The right bread
Long-livers of the "blue zone" do not deny themselves bread. A couple of slices of the "right" whole grain bread can help you feel full and energize you to be active. There are also products made from white flour, but as an exception for festive dishes. The same applies to pasta: only "dark" pasta made from unprocessed grains.
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6. Moderate portions
Another characteristic of Blue Zone nutrition is that portions are not too large for all meals. There is no tradition of grabbing something three times a day in order to gorge yourself on the fourth. That is, the very advice of gastroenterologists works: there are often small portions. Unfortunately, overeating harms not only the figure, but also health.
7. No food at night
For health, it is best to eat when you are most active: morning and afternoon. According to a study by the Perelman School of Medicine (USA), nighttime snacks trigger the release of hormones that are present in diabetes, heart disease and other chronic life-threatening conditions. Eating too much can stimulate the release of insulin at night. The result is high blood sugar, increased fat mass, and latent inflammation.
Important
The inhabitants of the Blue Zone are genetically predisposed to this diet. It is possible that your body metabolizes foods differently and needs a different approach, so any diet can only be beneficial if you are feeling well.>