If you want to live well in the 90s and beyond, you may need a ticket to paradise – and a plate of third sisters.
The lush peninsula, Nicoya’s sun -soaked in Costa Rica, is an area “Zone” â € one of the five areas of the world that the longevity expert Dan Buetttner identified that there were routine residents over 100.
And the secret of their nonskirtation and a hundred years of status is more than just their warm weather and the lifestyle of life-this is also their diet.
Longest Nicoya residents with longest lives have historically eaten an easy, early dinner and relied on a diet divided into 26% whole grains, 24% dairy, 14% vegetables, 11% sugars Added, 9% fruit, 7% legumes, 5% meat, fish and poultry, and a minimal amount of eggs and added fats, according to blue areas.
And a key element of this traditional mesoamerican diet are three very basic foods.
“With a doubt one of the reasons people in Nicoya are living a lot of time is because they are eating this diet with beans, squash and corn,” said Buettner in Live in 100Â onâ Netflix. “They call them three sisters.â €
Corn is a nutritious grain that is high in dietary fibers, especially insoluble fiber, which helps digestion. It also provides essential nutrients such as vitamin B, vitamins C, magnesium and potassium, while yellow corn has antioxidants that are beneficial for eye health.
When Nicoyas uses it, they often do it in tortilla by soaking the kernels in the grace of wood.
“Traditional corn processing increases nutritional value,” Buettner added.
Beans, meanwhile, are an excellent source of plant -based proteins and they are filled with micronutrients. They are also high in fiber and of course low in fat, making them good for weight management, heart health and regulating blood sugar levels.
A 2004 study by participants aged 70 and above various ethnicities found that for any 20 grams increases in the consumption of legumes, there was a 7% reduction in mortality risk.
“One cup of beans a day as accompanied by an additional four years of longevity. Name me another addition that offers you the most? “Buettner said on Instagram.
Finally, squash is a real superfood. It is rich in antioxidants such as beta-carotene, lutein and zeaxanthin, which help protect cells from oxidative damage, reduce inflammation and reduce the risk of age problems.
It also has anti-inflammatory properties that can help reduce chronic inflammation in the body, and the combination of fibers and low glycemic load in pumpkin helps regulate blood sugar and prevent rivets.
Plus, it is low in calories and fat and fiber.â
“Those three elements, plus papaya, yams, bananas and palms of peach (a small oval fruit of Central America high with vitamins A and C) are those that promote the elders of the region over the century,” Buettler said.
As an added benefit, these sisters € œthree € are relatively budget-friendly-even in North America.
â € œ[Nicoyans] They are spending some of what we do on meat and milk, and they are getting all the proteins they need, â € Buettner added to Netflix documents.
â € œTA will simply show that you do not need to be rich to eat healthy.â €
In addition to their diet, Buettner believes that some of the centennial secrets of longevity include maintaining strong social ties, getting a lot of sun and working hard on physical work – but also knowing when you rest.
A cornerstone of their philosophy is to have a Plan de Veda, â € or reason to live, which keeps these residents feel positive and full of goals in their older years.
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Image Source : nypost.com