If you don't want to age quickly... start by removing 'this' from your dining table immediately

Instead of reducing simple sugars and refined carbohydrates, it is better to consume a balanced mix of whole grains and high-quality proteins. One way is to make and eat 'slow-aging rice' instead of white rice.

Low-speed aging rice refers to rice cooked with a 2:2:2:4 ratio of oats, brown rice, white rice, and lentils. The grains in low-speed aging rice have various health benefits, including blood sugar regulation. Oats are one of the super grains selected by Time magazine in the United States, rich in essential amino acids and vitamin B. It is a high-protein, low-calorie food with 2.8 times more plant-based protein than white rice. Oats contain beta-glucan, which lowers blood cholesterol levels and is good for preventing cardiovascular diseases. Brown rice is full of essential nutrients such as vitamins, iron, and magnesium, and is beneficial for blood sugar control. Lentils are also rich in nutrients like protein and minerals. They contain antioxidants that are effective in cell regeneration.

Consuming enough protein to prevent deficiency is also a way to slow aging. Protein is one of the three major nutrients made up of multiple amino acids. It is also a component of body composition, accounting for the second largest amount after water in the body. It is essential for proper immune function and muscle creation, so it is advisable to consume 0.8 grams per kilogram of adult body weight daily.

Proteins are abundant in chicken, white fish, tofu, and chickpeas. Red meats such as beef and pork are rich in protein, but compared to other protein sources, they have relatively high cholesterol content. It is recommended to consume protein primarily through chicken, white fish, tofu, and beans whenever possible.

The process of eating also affects aging. Professor Jeong Hee-won recommended the "upside-down eating method." This involves consuming vegetables first, followed by meat and fish, and finally carbohydrates such as rice or noodles. When blood sugar spikes rapidly during a meal, insulin is secreted in large amounts to regulate it, storing the sugar in the blood as fat. This makes it easier to gain weight. Repeated spikes in blood sugar increase the risk of metabolic diseases such as diabetes. Eating dietary fiber first can prevent this, as blood sugar levels rise more slowly compared to eating carbohydrates first.

Since it provides a long-lasting feeling of fullness, it can also prevent overeating. Dietary fiber is digested more slowly compared to other nutrients. Therefore, if dietary fiber is already in the stomach, the proteins and carbohydrates eaten later are also digested more slowly. When digestion takes a long time, hunger also comes later.