Appropriate capacity to effectively reduce mortality! "6 benefits of plant-based diet" to understand once

People generally believe that eating less (carbohydrates) and eating more meat (protein) can maintain physical condition and improve health. This diet has become a trend in recent years. Little do they know that many large-scale studies have found that taking too much or too little carbohydrates is not good for health, but the only way to get proper amounts of unrefined carbohydrates with plant-based proteins can help to be healthy and long-lasting. The Dong Foundation reminds that carbohydrates are necessary for body reliance, and carbohydrates are needed for brain, neural systems and muscles. In addition to dairy products, carbohydrates in the diet come from plant-based foods. This plant-based diet is based on plant-based foods, which combines environmental friendliness, nutritional health and diversity.

The appropriate amount of carbohydrates should be taken! Too much or too little may increase the mortality rate

Director Xu Huiyu of Dong Foundation quoted the 2018 journal "The Lancet Public Health" Health, which tracks over 10,000 adults' diets for 25 years, and estimates that carbohydrate intake and mortality are found to be U-shaped, that is, eating too much or too little carbohydrate has increased! The carbohydrate with the lowest mortality rate is about half of the total heat (50~55%, as shown in the figure).

Dong's Foundation reminds that if you still want to adopt a low-carbon diet, you should first replace it with plant-based protein, because the same article points out that if carbohydrates are replaced with animal-based protein and fat (red meat-pork, cattle and sheep), the mortality rate will increase significantly by 18%. Conversely, if plant-based protein and fat (unrefined whole-film, soybeans, fruits, etc.), the mortality rate will decrease significantly by 18%. This is because animal proteins and lipids increase in fat, blood matrix iron, pyrosterol and other intake, which may induce inflammation reactions, bioaging and oxidative pressures.

Plant-based proteins and lipids can increase dietary fibers, phytochemicals and other intake, which shows that the impact of different food sources on health is also completely different. Love the earth and maintain health! To foreign journals reveal the benefits of plant-based diet, Xu Huiyu further explained that the diet based on plant-based foods is mainly fritillar, grains, fruits and seeds, but it does not completely exclude healthy animal foods. It is called "plant-based diet", which is a new form of dietary concept of "loving the earth to protect health" and has 6 major benefits.

Plant-based diets, suitable unrefined carbohydrates combined with plant-based proteins, are the key to health and long-lasting health. The Dong Foundation quoted the 2022 journal Cell Cell, which said that if the diet starts from the age of 20, it will transform from a typical Western-style diet to rich in soybeans, whole grains and fruits, and reduce red and processed meat, women's expected life will increase by 10.7 years and men's 13 years; even if they change their diet from the age of 60, their expected life will increase by more than 8 years.

Practice and Permanent Action Start with changing the daily plate

Due to the global trend of plant-based diet, the global consumer goods manufacturer United Lishua cooperated with WWF and Dr. Drewnowski, director of the Center for Public Health and Nutrition at the University of Washington to promote the concept of plant-based dieting "Future 50 Foods Future Food". In order to promote plant-based diets in Taiwan, the Food Nutrition Center of the Dong Foundation considers factors such as friendly local environment, food availability, genetic characteristics, and the dietary habits of Taiwanese people. It has carefully selected 30 future food lists in Taiwan to encourage the public to use future food to dishes and increase the consumption of plant-based ingredients. It also hopes to promote demand from the consumer side, encourage the public to eat more foods that they see, increase the growth of this type of crop, and promote agricultural biological and dietary diversity.

Dong's Foundation Moyachun Nutritional Manager suggested that in order to keep a permanent move in diet, start with "changing meal plates". Half of the daily meal plates are vegetables and fruits (and more vegetables than fruits), and the other half mainly contains all-meal, plant-based protein, non-farm and fatty acid-rich fruit seeds, vegetable oils, dairy products and animal foods.

Avoid exquisite grains and mainly use prototype foods. Pay attention to these things when adopting plant-based diets

Moyachun Nutritionists encourage people to diversify from various plant-based ingredients, because the more you eat, the more trace nutrients you can get. People can add various future foods when cooking soup or cooking, and 1 tin can get different nutrients and benefits, which is convenient and worry-free!

Dong's Foundation calls for a multi-plant and less animal-based dietary model that is recommended by many countries to eat healthy and unhealthy foods (fine grains, juices, sugary drinks, desserts, etc.). Correct plant-based diets include unrefined whole grains, vegetables, fruits, beans, and fruit seeds. They are mainly based on prototype foods. Ordinary and local plant-based foods are selected instead of extracting processed plant proteins, plant protein powders, plant amino acids, etc. Also, pay special attention to choosing healthy cooking methods, such as steaming, boiling, blanching, cleansing, baking, squeezing, mixing, etc., so that you can eat healthy and environmentally friendly! We hope to awaken the whole nation to pay attention to a friendly environment diet, so that the whole nation can understand how to eat healthy and balancedly, protect the earth and prevent chronic diseases as much as possible, and achieve the goal of eternal environment.