2024年6月16日 星期日

The Benefits Of Reading

GCIOSGF Newsletter 會訊:
Merry Reading Time 
Host :NP
Edit :OF
Benefits of reading 1: The cheapest way to improve yourself (knowledge and life span)
You read that right, when you read, you will not only improve your own wisdom, but even prolong your life. The New York Times mentioned that based on 12 years of follow-up statistics, research found that people who read at least 3.5 hours a week lived nearly 2 years longer than those who did not read. As for online articles, 50% of them are incorrect. You have to spend time sifting through them, and the book may also make mistakes, but at least with the confirmation of the publisher and an additional confirmation procedure, the error rate will be reduced.
Benefit of Reading 2: Reading helps you regain focus and self-awareness
  When you read, you force yourself to calm down, allowing you to regain your focus. And, through silence and concentration
By reading, you will regain your self-awareness and let you know again what topics or things you are really interested in, or what you need.
What areas should be improved.
Benefits of Reading 3: Reading helps you develop more good habits
When you want to form many good habits to improve your life or any aspect you want to improve, it is very important to start with one habit, because this habit will become the starting point and help you develop more good habits. Because you only ask yourself to do it once every day, you will be more willing to stick to it, and this habit will be developed.
  You only need to buy a book that interests you, then open the book and read it intently for a minute. This will unlock all the good things and make you happy.
You can form more good habits that will change your life.
Benefit of Reading 4: Expand your network and deepen relationships
  Reading can definitely help you get to know more people and even deepen relationships with each other. You can find a lot through many books
Questions to open up the topic and find out what the other person is reading now or what books he likes. It is a question that does not harm interests or privacy, and at the same time
It’s a way to help each other get better at times.
Benefit of Reading 5: Reading helps you relieve stress and make better decisions
  When you choose reading as a way for you to relieve stress, then you don't need to set any type of book, choose your own
Just any book you like, whether it is a novel, comic, or any other kind of book. The point is to help you change your focus and enter the context the author has set for you.
Provide a stable environment to relieve stress and enhance your empathy and imagination.
Benefits of Reading 6: Reading can help you be motivated every day. When you read, don’t reject motivational or self-growth books, because they can also help you, even more than you think.
More.
Benefits of Reading 7: Reading makes you a better communicator. Reading will expand your vocabulary, enhance your logical thinking, stimulate your imagination, and strengthen your overall expression and communication methods.
Mode. Reading not only makes you knowledgeable, it also makes you a better communicator, allowing the other party to clearly understand your point of view.
Benefit 8 of reading: It allows you to verify and think of more ideas, prompting you to take action. Reading does not guarantee that you will get the "answer", but through reading, you will have more ideas and you will also know what you can do. ,become
Overcome your fear and directionlessness, and reading will infuse you with more firepower for action.
Information excerpted from https://www.ipibresume.com/blog/blog/5-reasons-of-why-you-need-to-rea



 

2024年6月5日 星期三

這樣吃最長壽

 GCIOSGF Newsletter 會訊:

Edit: OF


GCIOSGF Fashion Veggie Club 

在2022年2月由挪威卑爾根大學所進行,並發表於《公共科學圖書館:醫學》(PLOS MEDICINE)的研究,針對200多年來全球各地死亡原因、疾病和傷害等數據進行統合分析後發現,若20歲開始採取植物性飲食,取代以加工肉、高脂肪、精緻澱粉與高鈉含量的西式飲食,對於男性最長可延壽多達13年,女性則可延長10.7年壽命。

長壽飲食

多吃豆製品、堅果和全穀可以長壽。

台灣微菌健康促進學會理事長、家醫科醫師王姿允指出,長壽飲食其實就是減少加工肉類跟紅肉,增加豆製品、堅果跟全穀物,「這幾種食物當中,對女性延長壽命幫助最大的就是豆類食品!」

另外,研究還發現,若是從60歲才開始植物性飲食,平均下來女性仍可延長8年壽命,男性可延長8.8年壽命;即使80歲才開始採取植物性飲食,仍可以延長3.5年的平均壽命。

王姿允強調,植物性飲食不管是富含纖維、多酚類或是不飽和脂肪,本對腸道菌健康有益,所以增加植物性攝取可以延壽是可預期的。

肉吃太多會怎樣?這些疾病易發生


另一方面「減少動物性肉類」的攝取,是否也對延長壽命有積極的影響呢?2021年牛津大學發表在《BMC medicine》的研究「Meat consumption and risk of 25 common conditions:outcome-wide analyses in 475,000 men and women in the UK Biobank study」,針對47萬英國人的肉類、蔬果攝取習慣,分析25個相關疾病跟肉類攝入量的風險,發現肉類過量攝取的確跟很多疾病有關。

「未加工」紅肉(牛羊豬)+加工肉類的總攝入量(每增加70克/天),會增加缺血性心臟病、肺炎、憩室病、結腸息肉和糖尿病的風險。

而單純「未加工」的紅肉攝入(每增加50克/天),會增加缺血性心臟病、肺炎、憩室疾病、結腸息肉和糖尿病的風險。

家禽類攝入(每增加30克/天)會增加胃食道逆流疾病、胃炎和十二指腸炎、憩室疾病、膽囊疾病和糖尿病的風險。


值得注意的是,在經過4年或更長時間的追蹤後,被診斷出的參與者中,未加工的紅肉和加工肉的攝入量與出血性中風之間,存在正相關。

由以上可知,如何「適量攝取肉類」而不增加疾病風險,是很重要的議題。

預防慢性病怎麼吃?1食物為主

根據衛福部「國民飲食指南」,蛋白質(優先順序豆魚蛋肉)的攝取當中,「高鈣豆製品至少占1/3以確保鈣質充裕」,扣掉蛋的攝取,魚海鮮加上肉占不到1/3。試問,我們國人除了茹素者,有多少人是「植物性蛋白質攝取有超過動物性?」

王姿允說,她這幾年來一直在推動的「4+2R代謝飲食法」,也是培養民眾以植物性為主的飲食,搭配適量的肉類,以達到植物性蛋白質占一天1/3以上蛋白質的需求,減少慢性疾病的風險。


GCIOSGF

營養學研究這五種食物最健康,猜猜排第一的是什麼?

 GCIOSGF Newsletter 會訊: Healthy news  Edit: OF 哈佛大學曾進行一項長達20年的研究後發現,5種超級食物最能降低發炎反應,第一名為番茄、第二名為莓果類、第三名為綠色蔬菜、第四名為堅果,第五名則為魚類。他表示,番茄無論大、小番茄,均含茄紅...