Nutritionists reveal the secret of longevity: everyone can eat this way

M. Mosley made the 5:2 diet famous – he recommends eating normally five days a week and drastically reducing calories for two days. The diet helped him lose more than 12 kg. Read more about this diet here.

Now they are calling more attention to the microbiota. There is growing evidence that the microbiota – the billions of microorganisms that live in the digestive tract – have a profound effect on health, reducing inflammation, delaying the aging process and life-shortening diseases. As these bacteria thrive, the risk of heart disease, cancer, obesity, infectious diseases, and many other diseases that cause early death is reduced.

Each person’s microbiota, sometimes called other human organs, is determined by genetics, but it is also strongly influenced by what we eat. More than one study has shown that what enters the body can strengthen the colonies of good and harmful bacteria.

Foods such as nuts, seeds, dark chocolate, olive oil, vegetables, lentils or other legumes are rich in nutrients for good bacteria, and fermented, fermented foods such as cabbage or yogurt allow them to develop.

Modern lifestyle – a lot of sugar, fast food, stress, sleep disorders – have a negative impact on the microbiota. Good bacteria are also killed by the use of antibiotics and various additives that increase the shelf life of the product.

The enemy of bacteria is a diet that lacks variety. According to Ms. Mosley, the narrower the range of foods, the more likely the diversity of bacteria in the body is also limited.

The good news is that all of this can be easily changed. Eat unprocessed food, as many products as possible – and the good bacteria in the intestines will develop, which will protect against diseases and delay aging.

Mrs. Mosley says that the healthiest diet for the gut is the Mediterranean diet, which is rich in vegetables, fruits, fish, meat, nuts, seeds and olive oil. It is important that the diet is varied and contains enough fiber.

Therefore, nutritionists advise to be bolder in experimenting and try new grains, vegetables and fruits.

You should also reduce or eliminate the consumption of sugar and artificial sweeteners, processed and fast food.

Eat yogurt or fermented and fermented products every day. Try the lemon lime recipe below. The lemon is even many times more useful than the raw one and is suitable for various dishes.

According to Daily Mail, Ms. Mosley, along with nutritionist Tanya Borowski and his wife Clare Bailey, created recipes for gut-friendly and healthy meals.

Make this dish or similar and live a long, healthy and happy life.

Pickled lemons

You will need:

6 lemons, preferably organically grown,

1 year sh. sea ​​salt,

1 year sh. apple cider vinegar,

0.5v sh. coriander seeds (optional).

Wash the lemons well, cut them into slices, remove the seeds. Coat the jar with salt. Press with a spoon to release the juice and expel the air. Sprinkle with coriander seeds, pour vinegar. Close the jar.

Squeeze the lemon several times a day to remove the air and keep it in the liquid. After 3-4 days, when it stops bubbling, close the container and leave it to ferment for a few weeks. After this time, put the lemon in the refrigerator, where it can stand for several months.

Happy Gut Chicken and Vegetable Soup

For 4 servings you will need:

1 onion, chopped

2 v. sh. olive oil,

1 clove of garlic,

2 pieces of chicken,

700 ml of water or homemade broth,

1st century sh. finely chopped ginger,

1 lemon juice,

4 medium carrots, cut into small pieces

1 red and 1 yellow pepper, cut into small pieces,

broccoli head,

thyme,

fresh coriander or parsley.

Pour olive oil into a pan, fry onion, garlic and chicken until brown. Add the other ingredients, except the herbs, pour warm water, boil and cook on low heat for 60-90 minutes until the vegetables are soft.

Season with salt, pepper and fresh herbs.

Cabbage salad

This salad goes well with roast beef or other meats.

For 2 servings you will need:

half a small red cabbage,

1 carrot,

1 apple,

onion leaves,

1 year sh. olive oil,

1 year sh. apple cider vinegar,

2 v. sh. mayonnaise.

Cut cabbage, apple, grate carrot, chop onion leaves.

Mix the oil, vinegar and mayonnaise, put in the cabbage and mix.

Green Smoothie “Gut Friend”

Spinach is rich in vitamins and flavonoids, which are actually food for good bacteria, and avocado is rich in good natural fats and vitamin E.

For 1 serving you need:

2 handfuls of spinach leaves,

225 ml of water,

half an avocado,

1 medium sized banana,

1 year sh. sesame paste,

1 year sh. grated ginger root,

1 lemon juice.

Put everything in a cocktail shaker and shake.

Uncooked Oatmeal and Spanish Sage Flake Porridge

Spanish sage seeds are very rich in omega 3 fatty acids, which protect the cardiovascular system and reduce cholesterol levels.

They are almost tasteless, so this porridge can be enjoyed with delicious and useful additions – fruits, berries, nuts.

For 2 servings you will need:

1 year sh. Spanish sage seeds,

30 g of whole wheat flour,

200 ml coconut milk (or regular),

fruits, berries, nuts.

Mix oatmeal, sage seeds and milk. After five minutes, stir and divide into two containers for breakfast. Let stand for 30 minutes.

You can make this dish the night before and refrigerate overnight.

Lentil and spinach curry

A good dish that you can eat with rice, lavash or enjoy alone.

For 4 servings you will need:

3 years sh. olive or coconut oil,

1 medium onion, chopped

2 cloves of garlic, chopped

1-2 hot peppers, chopped (or 1-2 teaspoons of hot pepper flakes),

ginger about 2 cm long, peeled and chopped

after 1 century sh. cumin, coriander, turmeric powder,

juice of half a lemon,

800 ml coconut milk,

200g uncooked green lentils (plus 300ml water) or 400g cooked green lentils,

100 g spinach or kale,

200 g paneer or cottage cheese, cut into 2 cm cubes.

Fry onions in oil in a pan. Add the garlic and cook for another 2 minutes, then stir in the spices and ginger.

Fry everything for 2 minutes, add lemon juice, coconut milk and lentils (if not cooked, add water).

Cover and cook for 5 minutes if using cooked lentils. If the lentils are not cooked, boil them all for another 20 minutes.

Chop spinach or kale, add at the end of cooking.

When serving, sprinkle with fresh herbs, cheese dip.

Here are some more tips to increase your good gut bacteria

Avoid antibiotics if possible – after taking antibiotics, it takes weeks and even years for the good bacteria to colonize again.

Open windows more often. We spend most of our lives indoors. Studies have shown that through open windows in the house, it is possible for various microbes to enter the body. The more variety, the better for your body.

Eat more plant-based products – and as much as possible.

Don’t be afraid to get your hands dirty – do a variety of outdoor work. Billions of bacteria are waiting for you in the garden.

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