Learn from the Japanese how to eat chicken for longevity

Favorite food of long-lived people

When it comes to the diets of long-lived people, chicken always appears on the list of favorite foods.

Not only is chicken a popular dish, it is also a rich source of nutrients, low in saturated fat and rich in protein, very suitable for those who want to maintain health and prolong life.

Japanese people like to use chicken in their daily meals (Photo: Getty).

Japan, especially the island of Okinawa, is famous for having the world's highest rate of longevity, with more than 68 people per 100,000 living past the age of 100. This is three times higher than the global average.

Chicken is an integral part of their diet. Instead of red meat, Okinawans often choose chicken and fish because they are low in saturated fat, which helps reduce the risk of heart disease and cancer.

Research from the Ryukyu University in Okinawa shows that elderly people here often eat boiled or steamed chicken, combined with many green vegetables and natural spices such as ginger and garlic. This helps strengthen the immune system, improve digestive health and support against the aging process.

The Mediterranean region, which includes Greece, Italy, and Spain, has one of the highest life expectancies in the world, with about 10% of the population living to age 90.

Chicken is a popular dish in the local diet, especially when combined with a diet rich in green vegetables, olive oil, nuts and fish.

According to research from the American Journal of Clinical Nutrition, older adults in the Mediterranean region eat chicken at least 2-3 times a week. Chicken here is often prepared by grilling or stewing with herbs such as rosemary, bay leaves and garlic.

The cooking method is said to help reduce the risk of chronic diseases such as diabetes and cardiovascular disease. Combining chicken with antioxidant-rich ingredients such as olive oil and tomatoes also helps protect blood vessels, reduce inflammation and improve heart health.

Top choice in healthy diet

Chicken, especially chicken breast, contains a lot of high-quality protein, low fat and almost no carbohydrates, providing energy without causing weight gain or affecting blood lipids.

Elderly people and those who live long lives often choose chicken because it is easy to digest and less likely to cause bloating compared to red meats like beef or pork.

According to research from the Journal of Nutrition, regular consumption of chicken helps improve cardiovascular health, reducing the risk of type 2 diabetes and vascular diseases.

Chicken is also rich in selenium, a mineral that helps boost the immune system, prevent cancer and support thyroid function.

Notes when processing chicken for good health

- Prioritize chicken breast: Chicken breast contains the least fat and is the richest in protein, very suitable for dieters or the elderly.

- Limit frying: Chicken should be prepared by steaming, boiling, grilling or pan-frying instead of frying to reduce the amount of grease and bad fats.

- Combined with green vegetables: Chicken eaten with vegetables is not only delicious but also provides adequate vitamins and minerals, aids digestion and improves health.

Source: https://dantri.com.vn/suc-khoe/hoc-nguoi-nhat-cach-an-thit-ga-de-truong-tho-20240922164046502.htm