Japan is a well-known country for the long-term, and many elderly people have their own set of secret recipes to fight aging. Hiroko Osaki, 91 years old, shared her life in her book "91-year-old living alone at the dining table for the elderly, welcoming the end of happiness", and nutritionist Yuko Sainosaki also revealed the secret that this elderly man can "have no illness, pain, and be in a state of stamina".

The PPK (ピンピンロリ, pinpinkorori) in Japan refers to disease-free, pain-free, and ultimately correct, which is what China calls "good end". Yanozaki said that he started a nursing course in the community, and most of the people who came were elderly people in their 60s or 70s. Each of them stated that they would not want to receive care in the future, hoping that they would not get sick until death and would not need a long care. They would be very poor but die soon after they die.

However, Yanozaki revealed that there is a gap between average life and healthy life. Men are 8.7 years old and women are 12.1 years old, which means that about 10 years is in the condition of illness or needing care. In the above-mentioned PPK, only 5 out of every 100 people can have such a situation.

One of the elderly’s diets praised by nutritionists: Rich protein

Salinosaki said that when she first saw Hiroko Osaki’s dietary habits, the thing that surprised her the most was to ensure that she ate foods from protein sources every meal. Osaki does not prefer specific ingredients. He ate fish yesterday and chicken today. He does not eat the same food every day. He often eats fish alternately, and sometimes plant-based protein is added.

Many elderly people often only eat soft and easy-to-eat tofu as a source of protein due to poor teeth, but if they eat tofu alone for a long time, they will lack minerals such as glutinous substances. Gel is a nutrient that the elderly often lack. If they lack it for a long time, they will suffer from dermatitis and taste disorders. Red meat such as beef, pork, and rosé are rich in glutinous rice. In order to ensure balanced protein extraction, the intake of beans such as meat, fish and tofu should be maintained in a good balance.

The second diet for the elderly who are praised by the nutritionist: There are a lot of vegetables for dinner

The second key point for Hakuko Osaki's diet is that she has vegetables for dinner every day. In addition to protein, green, yellow and green vegetables and green vegetables are indispensable in the diet of the elderly. Considering the color scheme, Osaki chose tomatoes and red peppers, which are very recommended ingredients in nutrition, but for elderly people with poor chewing ability, the tomato skin may be left in their mouths and it is difficult to eat. It can be boiled in hot water and it will be easier to eat.

Another tip for eating more vegetables is to use them as ingredients for fish and meat, such as adding vegetables to cook together in grilled fish dishes, or adding marinated vegetables.

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Healthy Ways to Drink

Hiroko Osaki drinks a can of 350 ml of beer every night, and then drinks a glass of light wine or simmer. The pure alcohol content that is suitable for women with 20 grams per day is for beer with 5% alcohol content, Osaki's intake is within the appropriate range.

Another important point is that eating a lot of vegetables while drinking is not healthy. Pouring beer into the stomach with one sip on an empty stomach will make the alcohol too high, but eating it with vegetables and protein is a healthy way of drinking, like Osaki.

Regular check of teeth to reduce the risk of diabetes

Yan Nozaki pointed out that it can be seen from Osaki's dining table that the reason why she is 91 years old can maintain her teeth and stuttering so much food is related to brushing her teeth every day and checking her teeth regularly. As people grow older, they are eating less and less hard foods such as meat, but the focus is on tooth care rather than avoiding hard foods. If you only eat soft-cooked Ulong noodles, porridge, etc. because you cannot chew, it is easy to cause poor nutrition and excessive sugar consumption, which will lead to an increase in risk of diabetes.

In addition, constipation is also a common problem encountered by the elderly, which can lead to a decrease in appetite. It is recommended to drink more water and take in a dietary fiber.