Jakarta -Who says that aging should decrease the synonyms and body functions? Recent studies have shown that the secret of aging happily can start at a plate, especially in the type of carbohydrate that is consumed in middle age.
The study, published in the journal in the journal of the JAMA Network Open, reported on the Eating Well page on Saturday, May 24, shows that women who consume high -quality carbohydrates and fiber at the age of 40-50 are much more likely to achieve noble age in physical and mental health, and major major such as diabetes, heart disease or cancer. There is no chronic disease.
Researchers at Tufts University and Harvard than School of Public Health have long -term studies with more than 47,000 women from 1984 to 2016. The result is clear. The result is clear. The result is clear. Carbohydrates are more often healthy in natural sources such as whole grains, fruits, vegetables and nuts, and healthy aging, such as processed carbohydrates such as white bread or instant petate.
If the calorie intake caused by high quality carbohydrates increases by 10 %, it is related to a greater opportunity to get healthy. On the other hand, high consumption of processed carbohydrates actually reduces the possibility by up to 13 %.
In addition to carbohydrate types, fiber content also plays an important role. Fiber in vegetable foods helps to maintain mental function, reduce the risk of chronic diseases, and maintain health. In fact, the high fiber intake of middle -aged is 37 %regarding the increase in healthy aging.
Researchers also emphasize the importance of tilting the week to the GI and the ratio of carbohydrate to fiber. Foods with high GI and some fiber risks worsen aging. However, foods with high blood sugar loads but rich in fiber still provide a big advantage. This confirms that it is important to choose the right carbohydrate.
A simple method applied at home
The good news is that you don’t need extreme perception or expensive food consumption. High -quality carbohydrates can be easily found and processed with delicious food. Practical tips are as follows:
-Select the whole grains such as red rice, quinoa, oats or parodies on behalf of white rice and processa.
-Expend the consumption of fruits and vegetables with fresh, frozen or canned without additional sugar and salt.
-Put nuts such as lens beans or red beans to the menu every day.
-Please replace wheat bread with processed snacks such as chips or biscuits with fresh fruits and peanut butter.
Healthy age is not the result of luck, but from a small habit built from a young age. By choosing the right carbohydrates, you can keep your body and mind sharp, but also have an opportunity to be happy and happy, that is, active, independent and chronic diseases.
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