吃飯加點檸檬幫助身體抵抗發炎

Humans begin aging from birth, but the rate of aging varies from person to person—some age quickly, while others maintain a youthful appearance for a long time. This difference, besides innate physical advantages, depends largely on dietary and lifestyle choices. In fact, anti-aging dietary adjustments are not complicated; simply adding appropriate amounts of lemon or vinegar to daily meals can help the body fight oxidation, thereby slowing down the aging process.

The underlying reasons for physical aging

Human cells are constantly in a cycle of renewal: old cells are eliminated, and new cells are continuously replenished, theoretically maintaining a "new" state of the body every day. However, the core reason why aging occurs is that the rate of new cell generation cannot keep up with the rate of cell aging. For example, when the body needs to prioritize dealing with problems such as inflammation, it will reduce the production of new cells; or cells themselves may die more quickly due to various factors, eventually leading to signs of aging.

Among the many factors influencing aging, Advanced Glycation End Products (AGEs) are a key contributor. They trigger inflammatory responses and accelerate the oxidation process, thus promoting aging. It's important to note that despite the word "sugar" in its name, AGEs formation is not solely related to sugar consumption; rather, the ratio of carbohydrates, proteins, and fats in the body needs careful consideration—excessive protein intake can also lead to elevated AGE levels in the body.

Potential health hazards of AGEs

AGEs can accumulate and affect multiple systems in the body, including:

It can cause insulin resistance and affect blood glucose stability;

It can damage kidney function and interfere with the excretion of metabolic waste.

It accelerates arteriosclerosis and increases the risk of cardiovascular disease;

This leads to blood cell necrosis and affects the blood's oxygen-carrying capacity;

It causes the skin to lose elasticity, become dull, and appear aged;

It increases the likelihood of fractures and raises the risk of developing arthritis.

Formation mechanism of advanced glycation end products

Under normal circumstances, food needs to be digested and broken down by enzymes after entering the human body. However, when sugars and nutrients such as proteins and fats react directly with enzymes without the action of enzymes, advanced glycation end products (AGEs) are formed. In addition, the probability of such chemical reactions occurring is further increased under certain physiological states or when certain foods are ingested.

Practical methods to reduce AGEs

According to data provided by Cathay Medical Information, AGEs mainly come from two sources: one is generated by the body's own metabolism, and the other is obtained from external sources through diet. Therefore, reducing AGEs requires addressing both of these aspects simultaneously.

I. Reduce the production of AGEs in the body

Increase your intake of fiber-rich vegetables and whole grains – fiber helps slow down glycation in the body, but be careful to control the proportion of starchy foods so that they do not exceed half of your total daily calories.

Make sure to eat breakfast – the body's metabolic function is relatively active in the morning, and eating at this time is less likely to trigger glycation reactions, which can indirectly reduce the formation of AGEs.

Supplement as neededVitamin B complex — This typedefend his lifeIt can promote carbohydrate metabolism, help maintain the body's metabolic balance, and thus reduce the probability of AGEs formation.

II. Reduce intake of external AGEs

The formation of external AGEs depends on two key conditions: high-temperature cooking and the high protein and high fat content of the food. Therefore, it is necessary to control them by adjusting dietary choices and cooking methods.

Reduce your intake of high-temperature processed foods, such as fried foods like French fries and fried chicken, baked goods like cookies and cakes, and barbecued foods.

Adjust cooking methods – For high-protein and high-fat ingredients, avoid high-temperature cooking methods such as frying, grilling, and deep-frying. Instead, use stir-frying or boiling methods, because the AGEs content of these ingredients may increase 100 times after high-temperature and long-term cooking.

Using acidic ingredients to inhibit glycation—Adding acidic ingredients such as vinegar and lemon to food can effectively inhibit the formation of AGEs, a simple and practical method.Anti-aging techniques。