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The best-of-the-best longevity foods are (Include at least 3 of these daily):
Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
Greens (spinach, kale, chards, beet tops, fennel tops, collards)
Sweet Potatoes
Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
Olive Oil (green, extra-virgin is best)
Oats (slow-cook or Irish steel-cut are best)
Barley
Fruits (all kinds)
Green or Herbal teas
Turmeric (spice or tea)
The 4 best beverages are:
Water
Coffee
Green Tea
Red Wine (no more than 2 glasses daily)
Foods to Minimize include:
Meat (eat meat only 2 times per week or less; meat servings should be 2 oz. cooked or less; fine to eat up to 3 oz. of fish daily)
Dairy such as cheese, cream, and butter (limit as much as possible; Goat’s and Sheep’s milk products are ok)
Eggs (eat no more than 3 eggs per week)
Sugar (limit as much as possible — opt for honey and fruit instead)
Bread (OK to eat 100% whole wheat and true sourdough bread; look for sprouted grain bread, whole grain rye, or pumpernickel bread)
Makanan yang perlu dihindari (other than a special treat):
Sugary beverages (sodas, boxed juices)
Salty snacks (chips, crackers)
Processed Meats (sausages, salami, bacon, lunch meats)
Packaged sweets (cookies, candy bars)
Food Guidelines to Live By:
95% of your food should be plant-based
Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
Stop eating when you’re 80% full
If you need to snack, make it a piece of fruit or handful of nuts
Cook most of your meals at home and eat with friends and family as much as possible
The top longevity foods eaten in each Blue Zone:
Ikaria, Yunani:
Olive oil
Wild Greens
Potatoes
Legumes (garbanzo beans, black-eyed peas, lentils)
Feta and Goat Cheese
Sourdough bread
Lemons
Honey
Herbal Tea
Coffee
Wine
Okinawa, Jepang:
Tofu
Sweet Potatoes
Brown Rice
Shiitake Mushrooms
Seaweeds
Garlic
Turmeric
Green Tea
Sardinia, Italia:
Olive oil
Beans
Goat’s Milk and Sheep’s Milk (including sharp pecorino cheese)
Flat Bread
Barley
Sourdough Bread
Fennel
Fava Beans and Chickpeas
Potatoes
Greens
Tomatoes
Onions
Zucchini
Cabbage
Lemons
Almonds
Wine
Loma Linda, California, Amerika serikat:
Avocados
Salmon
Nuts
Fruits
Beans
Water (7 glasses per day)
Oatmeal
Whole Wheat Bread
Soy Milk
Nicoya Peninsula, Kosta rika:
Corn Tortillas
Black Beans
Squash
Papayas
Yams
Bananas
Blue Zones lifestyle lessons to maximize happiness, health, and longevity:
Move daily (e.g. walking or other moderate-intensity activity).
Socialize more. Research shows that the happiest people socialize at least 8 hours per day, especially with parents and family.
Know what gets you up in the morning. Knowing your sense of purpose, or reason for living, has been shown to add up to 7 years of life expectancy.
Have faith. Attending faith-based services (it doesn’t matter what faith) 4 times per month has been shown to add 4–14 years to your life.
Committing to a life partner can add up to 3 years of life expectancy.
Aim to sleep 8 hours per night for maximum health and longevity.
Have sex. 80% of people in Ikaria ages 65–100 are still having sex, and sex has been shown to enhance longevity.
Rangkumannya, "Hidup baik, jangan stresk bergerak & mencintai/dicintai lebih banyak"
sumber : https://getpocket.com/explore/item/what-to-eat-to-live-to-100
The best-of-the-best longevity foods are (Include at least 3 of these daily):
Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
Greens (spinach, kale, chards, beet tops, fennel tops, collards)
Sweet Potatoes
Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
Olive Oil (green, extra-virgin is best)
Oats (slow-cook or Irish steel-cut are best)
Barley
Fruits (all kinds)
Green or Herbal teas
Turmeric (spice or tea)
The 4 best beverages are:
Water
Coffee
Green Tea
Red Wine (no more than 2 glasses daily)
Foods to Minimize include:
Meat (eat meat only 2 times per week or less; meat servings should be 2 oz. cooked or less; fine to eat up to 3 oz. of fish daily)
Dairy such as cheese, cream, and butter (limit as much as possible; Goat’s and Sheep’s milk products are ok)
Eggs (eat no more than 3 eggs per week)
Sugar (limit as much as possible — opt for honey and fruit instead)
Bread (OK to eat 100% whole wheat and true sourdough bread; look for sprouted grain bread, whole grain rye, or pumpernickel bread)
Makanan yang perlu dihindari (other than a special treat):
Sugary beverages (sodas, boxed juices)
Salty snacks (chips, crackers)
Processed Meats (sausages, salami, bacon, lunch meats)
Packaged sweets (cookies, candy bars)
Food Guidelines to Live By:
95% of your food should be plant-based
Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
Stop eating when you’re 80% full
If you need to snack, make it a piece of fruit or handful of nuts
Cook most of your meals at home and eat with friends and family as much as possible
The top longevity foods eaten in each Blue Zone:
Ikaria, Yunani:
Olive oil
Wild Greens
Potatoes
Legumes (garbanzo beans, black-eyed peas, lentils)
Feta and Goat Cheese
Sourdough bread
Lemons
Honey
Herbal Tea
Coffee
Wine
Okinawa, Jepang:
Tofu
Sweet Potatoes
Brown Rice
Shiitake Mushrooms
Seaweeds
Garlic
Turmeric
Green Tea
Sardinia, Italia:
Olive oil
Beans
Goat’s Milk and Sheep’s Milk (including sharp pecorino cheese)
Flat Bread
Barley
Sourdough Bread
Fennel
Fava Beans and Chickpeas
Potatoes
Greens
Tomatoes
Onions
Zucchini
Cabbage
Lemons
Almonds
Wine
Loma Linda, California, Amerika serikat:
Avocados
Salmon
Nuts
Fruits
Beans
Water (7 glasses per day)
Oatmeal
Whole Wheat Bread
Soy Milk
Nicoya Peninsula, Kosta rika:
Corn Tortillas
Black Beans
Squash
Papayas
Yams
Bananas
Blue Zones lifestyle lessons to maximize happiness, health, and longevity:
Move daily (e.g. walking or other moderate-intensity activity).
Socialize more. Research shows that the happiest people socialize at least 8 hours per day, especially with parents and family.
Know what gets you up in the morning. Knowing your sense of purpose, or reason for living, has been shown to add up to 7 years of life expectancy.
Have faith. Attending faith-based services (it doesn’t matter what faith) 4 times per month has been shown to add 4–14 years to your life.
Committing to a life partner can add up to 3 years of life expectancy.
Aim to sleep 8 hours per night for maximum health and longevity.
Have sex. 80% of people in Ikaria ages 65–100 are still having sex, and sex has been shown to enhance longevity.
Rangkumannya, "Hidup baik, jangan stresk bergerak & mencintai/dicintai lebih banyak"
sumber : https://getpocket.com/explore/item/what-to-eat-to-live-to-100