Aging is a natural part of life. However, consuming unhealthy foods such as those high in carbohydrates or spicy foods can accelerate the aging process. Let's learn about the 'slow aging diet' that helps you age healthily.

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Mixing multigrain rice instead of plain white rice

 

To slow down aging, it is better to reduce the intake of simple sugars and refined carbohydrates and instead consume a balanced variety of whole grains and high-quality proteins. One way is to make and eat 'slow-aging rice' instead of white rice.

 

Slow-aging rice refers to rice cooked with a ratio of 2 parts oats, 2 parts brown rice, 2 parts white rice, and 4 parts lentils.

 

Slow aging grains have various health benefits such as 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. They contain 2.8 times more plant-based protein than white rice, making them a high-protein, low-calorie grain. Brown rice contains various essential nutrients such as vitamins, iron, and magnesium. Brown rice also helps regulate blood sugar and improve heart health. Lentils are similarly rich in nutrients such as protein and minerals. The antioxidants in lentils are effective for cell regeneration.

◇Must consume enough protein

 

Eating enough healthy protein is also a way to slow down aging. Protein is one of the three major nutrients made up of multiple amino acids. Since it constitutes various organs and hormones, it accounts for the second largest amount in the body after water. Protein is essential for immune function and muscle formation, so it is recommended to consume 0.8 grams per kilogram of adult body weight per day.

 

Foods rich in protein include chicken, turkey, fish, tofu, chickpeas, and yogurt. Red meats such as beef and pork are also high in protein but contain higher levels of cholesterol. Therefore, it is recommended to consume protein primarily through white fish, tofu, and beans whenever possible.

 

◇ Vegetables, meat, and carbohydrates should be consumed in that order.

 

It is as important to consider 'how' you eat food as it is to consider what food you consume. The 'reverse eating method' helps slow down the aging process. The reverse eating method involves eating vegetables or greens first, followed by meat or fish, and finally carbohydrates such as rice or noodles.

 

If you eat vegetables or greens and other dietary fibers first, it has the advantage of causing a slower rise in blood sugar and maintaining a feeling of fullness for a longer period. If you consume carbohydrates first, blood sugar levels rise rapidly, and insulin is produced in large quantities to stabilize the elevated blood sugar.

 

At this time, insulin stores sugar in the blood as fat, so it is best to first consume foods that raise blood sugar slowly. Additionally, dietary fiber is digested more slowly compared to other nutrients, which in turn causes proteins and carbohydrates to be digested gradually as well. When digestion takes a long time, feelings of hunger can be delayed.

 

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Slow-aging rice includes oats, brown rice, white rice, and lentils.

Rice cooked in a 2:2:2:4 ratio.

 

Learning how to cook rice with the low-heat aging method for the first time.

Right now, I'm eating except for oats.

I should take care of it.