Japanese University of Tokyo medical doctor breakfast menu: anti-cancer anti-aging most invincible way to eat must have it

Ji Inajima (M.D., University of Tokyo) A bowl full of vegetables is my breakfast My whole day's diet starts with a bowl full of vegetables in the morning. My breakfast is just a bowl of salad. Of course, sometimes I go out for a drink in the evening, and occasionally I eat my favorite food until I burst, but I try not to eat wheat products such as bread or pasta as much as possible. These diets are scientifically and statistically proven to work. After I started to follow these dietary principles, not only did atopic dermatitis, which had been bothering me since I was a student, stop, but I was able to maintain my vascular age at around 33 years old at the age of 42. Although it is still impossible to say for sure, I believe that afterward, the risk of stroke, myocardial infarction, cancer or dementia is much lower than that of other people. My diet is based on scientific data. "Eating according to scientific data" may sound difficult, but it is not. The results of these studies are quite simple and straightforward. What are the vegetables that prevent cancer and aging? As I said in the introduction, my breakfast is a big bowl of vegetables. I've been reminding myself to eat more vegetables since I was 20 years old, but it wasn't until about 2011, after I graduated from graduate school, that I started to require myself to eat a big bowl of vegetables every day. I made it a rule to eat a big bowl of vegetables every morning, and I could eat whatever I wanted for the rest of the day. Since I like to eat out and drink a lot, it is impossible for me to follow the clinical studies for every meal. Having said that, it is medically proven that eating a lot of vegetables has positive effects on the body, and there is no credible study that confirms that eating too many vegetables is bad for you. Referring to the findings in Chapter 4, I think the most unbeatable way to eat healthy is to add nuts to your vegetables along with olive oil, which is why I used to make my own olive oil dressing to eat. Recently, because of the convenience and variety of flavors of commercially available sauces, I have been buying them directly and mixing them with vegetables. However, since it's easy to get tired of it, I sometimes just add olive oil and simple seasonings to it. Vegetables that I often eat include cauliflower, tomatoes, avocado, cabbage, etc. I eat them with different vegetables depending on the season. When I was in graduate school, I studied the cancer-preventing effects of Brussels sprouts, so I also eat them for breakfast. Incidentally, sprout means the bud of a plant. In terms of food, it refers to freshly sprouted vegetables or grains. There are dozens of types of sprouts on the market, including radish sprouts, alfalfa sprouts, and bean sprouts, and I often pick a few of them to eat. I've heard a lot about the health benefits of certain vegetables and their anti-aging effects, but the best way to consume them isn't just to eat them. However, the best way to consume vegetables is not to eat only one ingredient, but to choose vegetables, grains and fruits according to the season and region, and to be proactive. These are some of the recommendations for consuming vegetables. It may sound like common dietary advice, but eating a lot of vegetables is definitely beneficial. (Doctor of Medicine, University of Tokyo) A bowl full of vegetables is my breakfast My whole day's diet starts with a bowl full of vegetables in the morning. My breakfast is just a bowl of salad. Of course, sometimes I go out for a drink in the evening, and occasionally I eat my favorite food until I burst, but I try not to eat wheat products such as bread or pasta as much as possible. These diets are scientifically and statistically proven to work. After I started to follow these dietary principles, not only did atopic dermatitis, which had been bothering me since I was a student, stop, but I was able to maintain my vascular age at around 33 years old at the age of 42. Although it is still impossible to say for sure, I believe that afterward, the risk of stroke, myocardial infarction, cancer or dementia is much lower than that of other people. My diet is based on scientific data. "Eating according to scientific data" may sound difficult, but it is not. The results of these studies are quite simple and straightforward. What are the vegetables that prevent cancer and aging? As I said in the introduction, my breakfast is a big bowl of vegetables. I've been reminding myself to eat more vegetables since I was 20 years old, but it wasn't until about 2011, after I graduated from graduate school, that I started to require myself to eat a big bowl of vegetables every day. I made it a rule to eat a big bowl of vegetables every morning, and I could eat whatever I wanted for the rest of the day. Since I like to eat out and drink a lot, it is impossible for me to follow the clinical studies for every meal. Having said that, it is medically proven that eating a lot of vegetables has positive effects on the body, and there is no credible study that confirms that eating too many vegetables is bad for you. Referring to the findings in Chapter 4, I think the most unbeatable way to eat healthy is to add nuts to your vegetables along with olive oil, which is why I used to make my own olive oil dressing to eat. Recently, because of the convenience and variety of flavors of commercially available sauces, I have been buying them directly and mixing them with vegetables. However, since it's easy to get tired of it, I sometimes just add olive oil and simple seasonings to it. Vegetables that I often eat include cauliflower, tomatoes, avocado, cabbage, etc. I eat them with different vegetables depending on the season. When I was in graduate school, I studied the cancer-preventing effects of Brussels sprouts, so I also eat them for breakfast. Incidentally, sprout means the bud of a plant. In terms of food, it refers to vegetables or grains that have just sprouted. There are dozens of types of sprouts on the market, including radish sprouts, alfalfa sprouts, and bean sprouts, and I often pick a few of them to eat. I've heard a lot about the health benefits of certain vegetables and their anti-aging effects, but the best way to consume them isn't just to eat them. However, the best way to consume vegetables is not to eat only one ingredient, but to choose vegetables, grains and fruits according to the season and region, and to be proactive. These are some of the recommendations for consuming vegetables. It may sound like common dietary advice, but eating a lot of vegetables is sure to be beneficial. Cruciferous Vegetables for Cancer Prevention When I eat vegetables, I make it a point to eat cruciferous vegetables. The cruciferous family of vegetables is named after the cross-like corolla of the flower and includes white radish, cabbage, green cauliflower, green cabbage, turnip, watercress, sesame leaf and wasabi. The main characteristic of this family of vegetables is that when eaten raw, they feel a little numb on the tongue. These vegetables secrete components called isothiocyanates whenever they are injured to protect themselves from insects or bacteria. Isothiocyanate is also responsible for the numbness you feel on your tongue or the pungent taste you get. This ingredient has been shown in studies to protect against cancer. In terms of studies published in Japan, the most representative is the JPHC (Japan Public Health Center-based prospective Study for cancer and cardiovascular diseases) study conducted by the National Cancer Research Center's Social and Health Research Center. The results of this study show that people who eat more cruciferous vegetables are less likely to develop cancer. The study investigated the intake of cruciferous vegetables and the risk of lung cancer among 80,000 people*** living in ten health centers throughout Japan, with the respondents aged 45 to 74, and further divided into four groups according to whether they were smokers or not***. The results showed that among non-smoking men, the risk of lung cancer was 51% lower among those who consumed the highest amount of cruciferous vegetables compared to those who consumed the least. Even among former smokers, the risk was 41% lower than in the other group. In another study, also from JPHC, it was found that the more cruciferous vegetables consumed by premenopausal women, the less likely they were to develop breast cancer. Stomach cancer prevention with yellow-green vegetables In another JPHC study, men who consumed more yellow-green vegetables had a lower rate of stomach cancer. In addition, lettuce and cucumber, which do not belong to the cruciferous family and are not yellow-green vegetables, do not have cancer-preventing effects and have less dietary fiber, but they are crisp and full of water, which makes people feel full and reduces overall calorie intake. Finally, you can also add nuts to your morning veggies. I occasionally add nuts or smoked salmon to my veggies on holiday mornings when I want to feel fuller, then serve it with natto or fish and finish with a half bowl of rice. That alone makes for a satisfying meal. About a six-minute meal is enough, but an eight-minute meal is too much. Sequence is important - Eat vegetables first! Should you try the order of eating? Perhaps you have heard that it is good for your health if you eat your vegetables first. In fact, research studies have proven that eating vegetables first can increase the overall intake of vegetables, so eating vegetables first is highly recommended. In addition, from daily experience, if the first dish served when you are hungry is a vegetable dish, there are many people who eat a little more vegetables than usual. This article is taken from "Japanese medical doctors personally practiced diet: effective weight loss, beauty, anti-aging, cancer prevention, improvement of diabetes" / Inajima Division (University of Tokyo, MD, general internal medicine and circulatory system organ specialists) / Fang Zhi