What kind of food to supplement and what kind of exercise can prolong life?

When the elderly exercise, they should choose to exercise according to their physical health, and do not exercise blindly. It is necessary to take it step by step and combine work and rest. It is best for the elderly to travel in a group when exercising to avoid accidents.

The elderly are suitable for walking, dancing the slow rhythm of the square dance, one is good for fitness, the other can also seek happiness, can walk, try to climb the mountain, walking trails are very good sports. Sometimes a fall can lead to a fracture of the femoral neck or an intertrochanteric fracture or other fractures. Therefore, in the process of exercising, you must pay attention to do a good warm-up exercise, and do not engage in too strenuous exercise.

<> the most suitable exercise for the elderly is walking, brisk walking. As the saying goes, if you take a hundred steps after a meal, you will live to ninety-nine. Brisk walking can promote blood circulation, improve gastrointestinal function, delay the aging of internal organs, and prevent the occurrence of Alzheimer's disease.

Slows down the decline in exercise capacity caused by aging; Optimize changes in body composition due to aging; Promote mental and cognitive well-being; control of chronic diseases; reduce the risk of physical disability; Extended life. According to your physique, choose some sports, Tai Chi, Baduanjin. Walk slowly, but don't go too fast, grasp the time, measure your body, and don't have to compare.

Take a break when you are tired, and the strong Giant Fierce Games will collapse your body.

The old man should look at how old he is, the old man from 60 to 70 years old is suitable for dancing square dance, and there are other dances suitable for himself, the old man who is 70 years old should choose to take a walk, do simple aerobics, maintenance-oriented, in short, do what he can, he likes to be happy, and he is generally suitable for some gentle, self-cultivation projects. Nowadays, generally speaking, some fitness facilities installed in many parks are more suitable for the elderly. Others such as walking, tai chi, dancing, and can also be taken by the family to climb some low mountains, parks, etc.

The elderly should pay attention to choosing sports items that are suitable for their own conditions when exercising.

Because more exercise can make the body healthier, alleviate the aging of various organs and blood vessels in the body, and make the mental state of the elderly better.

Do tai chi. This gentle exercise is perfect for middle-aged and elderly people, moving every part of the body without being too intense.

In the morning and evening, middle-aged and elderly people dance square dances or go to tai chi. It's especially good for the body.

You can do eye exercises, you can do aerobic exercises, and you can also dance the old people in the square, all of which can achieve the effect of prolonging life.

Do Tai Chi. Tai Chi can promote blood circulation throughout the body, and it can also increase the flexibility of the body, so as to achieve the purpose of longevity.

You should do some tai chi, or you can choose some martial arts, or you can do more square dancing, or you can jog or race walk.

As a middle-aged and elderly person, you can square dance with friends after dinner or have dinner at night, and you can take a walk and do some bouncing exercises in the morning to make yourself healthier and healthier.

In our ancient times, many people hoped that the net could live forever, but this is against our natural rules, what we can do at present is only to prolong life, there are many ways to achieve this purpose, let's take a look at what diet can help us achieve the purpose of longevity.

1. Yam

Yam not only has the reputation of "food of the gods", but also has the effect of "food medicine". Yam contains amylase, polyphenol oxidase and other substances, which can well promote the function of our gastrointestinal function. In addition, yam contains a lot of vitamins and trace elements, which have a great effect on the prevention of some cardiovascular diseases and can play a certain role in prolonging life.

2. Peanuts

During the Chinese New Year, many families buy peanuts. It's a food that many of us love very much. But many people may not know that peanuts, also known as longevity fruits, also have the effect of prolonging life.

Studies have found that peanuts have certain medicinal value and health care functions. Peanuts have the reputation of "meat among vegetarians", and their nutritional value is higher than that of grains, which is comparable to some animal foods such as eggs, milk, and meat. It contains a lot of protein and fat, especially the content of unsaturated fatty acids is very high, which is very suitable for making various nutritious foods.

3. Tofu

Tofu is a very common food in our lives, and eating tofu regularly can prolong their life. The diet recipe of Suixingju says: "Everywhere can be made, rich and poor, consult the majority of vegetarian masters, you can also enter the meat food, the winter moon is frozen through the taste is particularly delicious."

The main components of tofu are protein and isoflavones. Tofu has the effect of invigorating qi, replenishing deficiency, reducing blood lead concentration, protecting the liver, and disturbing the body's metabolism.

The above are some dietary methods about longevity, healthy and longevity is what every Chinese wants, but the reason why many people can't live long is that their diet is incorrect. Therefore, you can refer to the diets we mentioned above, which are very helpful to your body.

Immortality is everyone's dream, and obviously, the wish for immortality is unrealistic, but it is possible to live longer. It is said that eating several foods can prolong life, so let's take a look.

1. Fish is good for heart health

Heart disease is one of the factors that threaten human health, but the Inuit people in Alaska are rarely affected by this disease, because they often eat fish, so they supplement a large amount of omega-3 fatty acids, which can help the body control cholesterol levels and prevent arrhythmias.

2. The secret of longevity - yogurt

In the 70s of the last century, the region with the highest proportion of centenarians in the world was Georgia, what is the secret that makes this place a gathering place for birthday stars? The answer lies in the humble yogurt, which is deeply embedded in every aspect of the local population's diet. Yogurt is rich in calcium, which can prevent osteoporosis, in addition, yogurt.

Healthy bacteria can maintain intestinal health and reduce intestinal diseases caused by aging.

3. Chocolate is good for vascular health

In the San Blas Islands, near Panama, the Kuna people who also live with exceptionally healthy hearts are 9 times less likely to develop heart disease than Panamanians, but what is the secret of their heart health? The reason is that their drinks usually contain a lot of cocoa, and cocoa is rich in flavanols, which can protect blood vessel function, reduce the occurrence of high blood pressure, and help prevent diseases such as type 2 diabetes, kidney disease and Alzheimer's disease.

4. Nuts prolong life

Studies have shown that people who eat nuts regularly live an average of two and a half years longer. Why do nuts have such a magical effect? Because nuts are good at unsaturated fatty acids**, which is quite similar to olive oil, in addition, nuts are also rich in vitamins, minerals and other health substances such as antioxidants, etc., which are rare health foods.

5. Olive oil resists geriatric diseases

Forty years ago, scientists began to study the miraculous effects of olive oil: the unsaturated monofatty acids in olive oil can reduce the risk of heart disease and cancer. Now, there's more to discover:

Olive oil also contains polyphenols, a powerful antioxidant that can help protect humans from the diseases of aging.

6. Red wine delays aging

Moderate alcohol consumption may prevent heart disease, diabetes, and memory loss. While any kind of wine can do this, red wine is the best of the best, because the unique resveratrol in red wine activates the factors that control cell aging, so that people can delay aging and become younger.

7. Blueberries keep their bodies flexible

The Human Nutrition Research Center conducted an experiment in which they fed rats blueberry extract for quite some time, which is equivalent to ten years for humans. It was found that the rats that consumed blueberries had a better sense of balance and body coordination than the average rat in old age. This also confirms that the compounds in blueberries help reduce inflammation and moderate oxidative damage, thereby improving memory and limb flexibility in old age.

Food: raw pork, peas, chili, carrots, dried tofu, ginger, light soy sauce, rice wine, salt, monosodium glutamate, vegetable oil. Method:

1. Peel out the soybeans independently of the fresh shelled peas, and a layer of film will appear on the surface of the soybeans, which can be removed by rubbing twice in clean water, and then drained and reserved. 2. Clean up the dried tofu, carrots, and peppers and cut them into small cubes for preparation. 3. Put the pork with skin into the wok and blanch the pork skin to burn the hair follicles on the surface, which can effectively remove the fish.

And clean up the raw pork that has been cooked a little well, cut it into small cubes and prepare; Slice the ginger into cubes and add to the diced pork at the same time. 4. Put a little vegetable oil in the pot, put the diced pork into the pot, and gradually burst the oil in the pot over medium heat. 5. Then add an appropriate amount of cooking wine to remove the smell, and add an appropriate amount of light soy sauce to enhance the color.

6. Put the chili, carrots and peas directly into the pot and fry the pork cubes well, and the peas will be cooked in the pot. 7. Finally, put the dried tofu into the pot, add an appropriate amount of salt and monosodium glutamate, and stir-fry evenly for 1min.

【Commonly used foods】Dried tofu, amaranth, light soy sauce, oil, salt, ginger. [specific method] 1, cut the dried bean into strips, and cut the amaranth into sections. 2. In a cold pan, reduce the oil, add ginger slices and stir-fry until fragrant.

3. Pour in the fragrant dry and stir-fry until soft, then pour in the light soy sauce and the oil to stir-fry until the sauce tastes. 4. Finally, pour in the amaranth, pour in a little salt seasoning, stir-fry well, and then turn off the heat and put it on the plate.

【Food】400 grams of water tofu, 100 grams of pork belly, 2 raw eggs, 10 grams of fungus, 3 Hangzhou peppers, 2 millet peppers, 1 teaspoon of Pixian bean paste, a small amount of sugar, light soy sauce, salt, dark soy sauce, green onions, and ginger. [Method] 1. Prepare food in advance, such as pork belly, water tofu, green and red peppers, soaked black fungus, raw eggs, etc. 2. Cut the green and red peppers diagonally into sections, and chop the onions and garlic separately for reservation; Thinly sliced pork belly; Deduct the water tofu and cut into small pieces.

3. Put the water tofu into small pieces and fry it in a wok until golden brown on both sides. 4. Beat the eggs and put them in the pan and fry them, cut them into pieces and set them aside. 5. Use the remaining oil in the pot to fry the pork belly until it loses color to the side, put in the minced onion and garlic, Pixian bean paste and stir-fry until fragrant, and fry into Pixian bean paste chili oil; Stir-fry into chili oil and add a small amount of dark soy sauce to adjust the color; After stir-frying well, add the fried water tofu and the black fungus that has been soaked well; Put water in 2 3 places, bring to a boil, change to medium heat and simmer for a few minutes.

6. Simmer until the juice is reduced, add scrambled raw eggs and green and red peppers; After stir-frying, add a small amount of salt, white sugar, and light soy sauce to taste; Stir-fry well and thicken with water starch; Cook until the juice is thick and wrapped around the food, then turn off the heat and serve.

Red dates, black beans, purple rice, and walnuts are all good things for nourishing health. In particular, jujube has an immediate effect on improving anemia, and it is also suitable for some postpartum women.

Eat more foods rich in vitamin B12, vitamin C, and folic acid B vitamins (vitamin B12, folic acid) are indispensable nutrients for the growth and development of red blood cells. Vitamin C converts ferric iron into ferric iron, promoting iron absorption and utilization.

Jujube can improve anemia, nourish health, and prolong life, and is a very good food.

Seniors can choose to do tai chi, walk, swim, play badminton, and play football, all of which are very good for seniors.

You can walk slowly, do tai chi, do resistance exercises, standing yoga, square dancing, these exercises are very suitable for seniors.

For example, swimming, tai chi, yoga, proper walking, proper cycling, these are all good.