This week, we will introduce a survey of 582 students from the second year of university to the second year of graduate school.
What do seniors do to keep themselves healthy?
Approximately 70% answered that they are careful to maintain their health
■Is there anything you pay attention to in order to maintain your health?
When we asked 2nd-year university students to 2nd-year graduate students whether they were careful about maintaining their health, about 70% answered “yes”, and many students were conscious of maintaining their health. I know you’re trying. By attribute, female students were more likely to answer yes than male students, and graduate students were more likely to answer yes than undergraduate students.
The most common health management method was “balanced diet”, “sufficient sleep”, followed by “gargle and wash hands”
■What kind of things do you keep in mind to maintain your health? (multiple answers)
Next, when asked what kind of things they keep in mind to maintain their health, more than 40% answered “balanced diet” and “sufficient sleep”, and less than 40% answered “gargle and wash their hands”. followed. “Regular exercise” also rose to just under 30%. In “Other”, there were multiple answers such as “Supplement nutrition with supplements.”
Start small! Introducing various health management methods for seniors
In the real voice edition, we will introduce the secrets of health maintenance that seniors are actually doing.
● When I return home from outside, I always wash my wrists with hand soap. (Female student, 4th year living environment studies)
● I always carry multiple masks and plastic bottles in winter. (4th year engineering student, male student)
● Even on the day I plan to buy a bento from a convenience store, I bring small tomatoes and other small vegetables from home to add to my salad instead of salad. “Don’t do it completely” and “Don’t finish your bath with a shower, but soak in the bathtub properly” are also major principles for good health. (Female student, 3rd year, Faculty of Advanced Science and Engineering)
● In order to increase the humidity in the room, the wet towels are dried in the microwave oven. (Male student, 1st year graduate school of science and engineering)
● Every morning, I eat miso soup with plenty of vegetables, warm vegetable salad, and yogurt. (Faculty of Education, 4th year female student)
● I carry a sanitizing wet tissue and wipe my hands frequently. (2nd year economics student, male student)
● I try to take vitamins consciously, such as eating mandarin oranges every day. (Faculty of Education, 4th year female student)
● Do strength training to keep your body from getting cold. (4th-year student, Faculty of Letters, male student)
● Occasionally go out to play and sing at karaoke to relieve stress! (3rd year home economics student, female student)
● Every time you return from outside, use a mouthwash to gargle. (Male student, 3rd year, Faculty of Foreign Studies)
● When I have time, I try to walk one or two stops on my way home. (Female student, 3rd year, Faculty of Business Administration)
● I carry throat candy and lick it when I am thirsty, and drink water frequently to keep my throat from drying out. (Male student, 2nd year, Graduate School of Innovation Management)
Lose weight with plant-based foods! portfolio diet
I eat a lot of vegetable salad and diet to lower my calorie intake.
Have you ever experienced that?
I eat Vegetable Morrissey.
In order to increase the volume with vegetables for the reduction of carbohydrates, and to take plenty of vitamins, dietary fiber, and phytochemicals, the amount of vegetable intake during the diet is more than usual.
But if you want to diet only vegetables, you need enough knowledge .
You can easily reduce your calorie intake by eating only vegetables.
However, it is difficult to take in high-quality “protein”, so it is the cause of “weakness” rather than losing weight .
Not only for the purpose of dieting, but also for the sake of health when choosing a “vegetarian” lifestyle or “raw food”, it is necessary to work with sufficient knowledge.
If you are vaguely living a “vegetables only life”, you will get a yellow light for maintaining muscles, glossy skin, and glossy hair!
What is the Portfolio Diet?
Are you familiar with the Portfolio Diet ?
If you’re going on a plant- based diet, following a guideline like this Portfolio Diet will make a difference.
The Portfolio Diet is a diet devised by Dr. David Jenkins of the University of Toronto.
Simply put, a plant-based diet lowers cholesterol levels.
Regular exercise is recommended along with a vegetarian, plant-based diet.
It doesn’t seem particularly new, but the point is to ingest the following four types of food.
Based on a calorie intake of 2,000kcal/day,
(1) 42g of nuts including peanuts
(2) 50g of vegetable protein such as soy products, peas, chickpeas, lentils
(3) 20g of dietary
(4) 2g of plant sterols
Consume mainly plant-based foods, and animal protein intake is not recommended.
Even so, if you look at these four points, you can reaffirm the appeal of plant-based foods.
Benefits of getting protein from plant foods
Portfolio diet recommends nuts and legumes.
Nuts and beans are a treasure trove of high-quality protein .
Moreover, it has the advantage of being able to ingest unsaturated fatty acids, which are rarely contained in meat .
Nuts and legumes are also rich in insoluble fiber .
Barley, psyllium, and apples are recommended sources of dietary fiber. Barley and psyllium contain a good balance of insoluble and soluble dietary fiber, and are essential for improving the intestinal environment.
Phytosterols are one of the components that make up plant cells, and are particularly abundant in the germ of legumes and grains.
Both plant sterols and cholesterol are types of lipids, but while cholesterol is absorbed into the body, plant sterols are hardly absorbed, and rather are thought to inhibit cholesterol absorption.
A study from the University of Toronto found that the portfolio diet lowered bad cholesterol by 30% and lowered the overall risk of coronary artery disease by 13%.