One famous world-class fitness trainer (who has personally advised such stars as Jessica Simpson and Lady Gaga) wrote a popular book about the cuisines of different nations of the world.
At the same time, he wrote this book with specific purpose– so that people understand the purpose of nutrition and that the health of every nation depends on healthy eating. We all know that different nations have completely different cuisines, so this man’s goal was to determine what food is the best, healthiest.
So, the author selected only the healthiest nations for his experiment, and then identified the main areas of their nutrition. In turn, there were certain criteria for each diet by which all cuisines of the world were assessed - a low obesity rate (or LR, which could be calculated by the percentage ratio of the number of people suffering from this disease to total number population of this country), long life expectancy (or life expectancy, which was taken as the national average).
So, let's start analyzing countries and their cuisines. For the Japanese, the lifespan is one and a half percent, and the lifespan is eighty-two years. Let's figure out what's so special about the Japanese diet. Their most basic difference from us is that they never overeat. The Japanese do not understand our constant and abundant feasts, but they simply chalk it up to the fact that we are a completely different culture. You won’t find such abundance of meat here either. For them, the main supplier of protein to the body is fish.
By the way, in this they are in first place among most other countries. For them, seafood is the basis of a healthy diet. And of course, everyone knows noodles, which are made from buckwheat, not wheat flour. A buckwheat flour became known to everyone as containing slow rather than fast carbohydrates.
In Singapore, the lifespan is one point eight percent, and the lifespan is eighty-two years, so Singaporeans are not far behind the Japanese. And this is not surprising, because in terms of its location, Singapore is quite close to Japan than to Ukraine or Russia. Here, as in almost all of Southeast Asia, the head of the table is rice. Rice is always eaten - for dinner, lunch and breakfast. There is plenty of the same seafood in the form of shrimp, sea fish, seaweed and others. And due to the fact that the country is located close to the south, it is customary to serve stewed or fresh vegetables.
And the main point in a healthy diet is that in this country there are practically no sweets that we are used to - that is, gingerbread cookies, buns, cookies. Singaporeans replace all this with sweet, fresh fruits. Of course, it’s hard for any resident of northern countries to live without such little things and see only fresh mangoes and pineapples in their house, but this is how life works in Singapore.
As for China, here the lifespan is equal to one and eight percent, and the lifespan is already slightly lower, seventy-three years. Here it was easiest to navigate the diet, because two-thirds of the total Chinese diet consists of vegetables and fruits, as well as legumes. The most popular products are black radish (or daikon radish, which today you can find here), garlic, soybeans, Chinese cabbage and ginger. Despite this seemingly craving for healthy eating, the Chinese also have one unhealthy quirk - they love to fry everything, and this, as we already know, is not good for health. But still, frying them is extremely different from the usual frying as we understand it. A professional Chinese chef will not spoil food in a frying pan with a huge amount boiling oil. Frying them is more like our stewing. They finely chop the food and fry the food in its own juice over low heat, stirring constantly. If they want to fry the product quickly, then they do not need to add heat, they will simply add a little turmeric to the dish.
And another secret secret of this nation is such a magical plant as ginger. This product can reduce appetite and helps speed up metabolic processes in the body.
In France, the lifespan is six point six percent, and the lifespan is eighty-one years. It is France that among Europeans occupies an honorable first place among European countries. It would seem, how could this happen to France? And they eat there, in general, the same thing as the rest of us (cheese, chocolate, meat, and sauces), and their obesity rate is still the lowest (compared to at least Germany, which has a more than twenty percent!). This phenomenon is called the French paradox - that’s what scientists and nutritionists around the world called it, puzzling over this mystery. The most important conclusion our scientists made was that they noticed that there are no snacks in France. For the French, lunch is something sacred, so even from twelve to fourteen o'clock in the afternoon, all institutions in France are closed for lunch break. Actually, this is why all restaurants and cafes start working in this country from noon. All students in schools also have lunch, which usually consists of a vegetable salad, fish or meat with a side dish, yogurt or fruit.
But as for drinking, children are supposed to drink only tap water, which is potable. Adults wash down every meal with good wine. They don’t care that you say that meals throughout the day should be frequent, small portions. They are confident that they need to eat three times a day, until they are full and, most importantly, slowly.
It’s true what they say: if it’s good for a Russian, then it’s death for a German!
Of course, what this saying means is that different peoples have their own food traditions that need to be followed, because it’s not for nothing that the food of these peoples has been formed over many centuries.
As for our countries, here we can give you several principles for maintaining a healthy diet, which can lead to a healthy nation. Remember that your health is your most important asset. And your health is inextricably affected by the quality of your food. Don't skimp on yourself. Most effective means is a healthy diet, which is a prerequisite for our survival in an environment of environmental imbalance.
Remember that a healthy nation can only be if it has healthy children. So take care of your children and teach them healthy eating from early childhood.
Continuation. . .
The Japanese lead an active lifestyle, their teas are much healthier than ours. Among them there are almost no overweight people. Out of 100 people, only three can be fat, which is 10 times less than the Americans.
In the Land of the Rising Sun, women look much younger than their true age. 45-year-old ladies are often confused with 25-year-old girls. Even 80-year-olds are young and active - they play golf, ride bicycles and drink alcohol in small quantities every day.
Why does a nation that loves good food have the lowest obesity rates of any civilized nation and the longest life expectancy in the world? Below are several rules for a healthy lifestyle that will help you live at least 100 years.
Active lifestyle
When we go to work, we drive a car and then sit at an office desk all day. The Japanese are accustomed to using public transport, a car is a luxury for them. They try to move more, and some even do sedentary work while standing.
Proper nutrition
When eating, the Japanese adhere to the “80%” rule - they do not eat everything, leaving a small part.
Their plates are smaller than ours, and they use chopsticks instead of spoons.
Many of us love fatty and fried foods; the Japanese prefer to cook their food. Instead of rich soup, they eat low-fat seaweed broth.
The main products of Japanese cuisine are fruits, vegetables, soybeans and rice This is what local residents eat in the morning, at lunch and in the evening. Each Japanese person eats about 68 kg of fish per year.
The Japanese love seaweed, and these plants have very valuable nutritional properties. They cannot live without soy - miso soup, tofu cheese, etc. Soy is a rich source of protein, contains all the amino acids necessary for the body, and is low in calories.
Health control
In Japan, healthcare is at a very high level. Residents of this country are examined at least 12 times a year. Patients have the right to choose their own doctor to see.
One of the secrets of Japanese longevity is green tea.
Japanese tea is much healthier than the one we are used to drinking. Preferring green tea, they drink it with meals, between meals, early in the morning to wake up their bodies, and before bed as a means of relaxation. Japanese restaurants offer this drink for free.
In addition to green tea, the Japanese also drink black tea, and in the summer - cold barley.
Exercise for the spine
According to healer Katsudzo Nishi, the root cause of all diseases must be sought in the spine. He described useful exercises for unloading this important part of our body. The most effective of them is " Goldfish" It is called so because the movement of the body in its characteristics resembles the movement of a swimming fish.
Execution technique
Lie on your back on a firm, level place. Raise your arms as high as possible and tighten your spine as much as possible. Your legs should also be straight and your feet bent 90 degrees so your toes point toward the ceiling.
To relax your muscles, you can start by doing a few stretches, then placing your hands behind the back of your head, pressing your entire body toward the floor, and pointing your toes toward your head. From this position, you need to swing your entire body left and right, reminiscent of a fish swimming. Do this for 1-2 minutes.
With this exercise, the performance of the entire spine will improve and, therefore, general condition health.
Purity
An important component of the life of every Japanese is cleanliness. They wash themselves twice a day and keep their work and home in perfect order.
There is nothing complicated about these rules, and it is worth considering that their implementation can increase the standard of living and its duration.
Why do people live happily ever after in some countries, but not in others? And what do Russians need to do to become one of the healthiest nations in the world?
1. Austria
The first associations that arise when we think of Austria are colorful villages at the foot of the mountains. This is very beautiful country with magnificent scenery and clean air. It is one of the few countries that offer free medical care to its residents and even tourists.
The Austrian healthcare system is two-tiered, which means that, along with free service, anyone can purchase a premium health plan (that is, service in private clinics). Government support for healthcare is high and averages $5,407 per capita per year. Such expenses guarantee high quality medical care and a sufficient number of doctors. Thus, in 2011, Austria was fourth in the world in terms of doctor-patient ratio. There are 5 doctors for every 1000 patients. As for the life expectancy of Austrians, the average is 81.3 years.
The Japanese have always been considered one of the healthiest nations in the world. There are the most centenarians here - people who live longer than 100 years. The small island nation has one of the lowest obesity rates in the world, at just 3.5%. Thanks to an active lifestyle and taking care of their health, Japanese residents have a relatively low risk of cancer and cardiovascular diseases.
Every citizen is covered here state program health insurance. Government spending on health care is $3,727 per year per capita. But there are also problems - Japan has one of the most low levels birth rate in the world, therefore its population is rapidly aging. The average life expectancy is 83.8 years.
In addition to health insurance, the Japanese owe their longevity to proper nutrition. The basis of the diet here is fish, not red meat, seaweed (rich in iodine), vegetables and green tea. The Japanese have an ambiguous attitude towards dairy products; they consume them in small quantities.
Poland guarantees health insurance for all its citizens, although each person can independently choose where to receive help: in state hospital or in private clinic. The average life expectancy here is 78.2 years. The state allocates $1,570 per capita per year.
Important markers of the quality of life of any country are infant and female mortality rates. In Poland, 4 children out of 1000 die before their first year of birth and 3 mothers out of 100 thousand die during childbirth. These are lower rates than the world average: 30.5 infant deaths per 1,000 births and 216 maternal deaths per 100,000 births.
If we talk about countries with the highest percentage healthy people, including long-livers, one cannot ignore Greece. The average life expectancy in this picturesque place on the planet is 81.6 years. Infant mortality rates are approximately 10 times lower than the world average: 3.1 deaths per 1,000 children. The government here spends $2,098 per capita per year.
It is surprising that the country is included in the ranking of healthy nations in the world, despite the fact that it has very high rates of propensity to bad habits. For example, more than half of all men and a third of women in Greece smoke! In addition, alcohol consumption here is higher than the world average.
5. Finland
Among Scandinavian countries, Finland ranks second in terms of life expectancy. She is here - 81.4 years old. The infant mortality rate in this picturesque area is also extremely low - 1.9 deaths for every 1000 children, which indicates effective system health and good health mothers. By the way, support for pregnant women here is at the highest level. The government provides every pregnant woman with a package of essentials, which includes diapers, clothing and bedding.
Another advantage of the Finnish healthcare system is the large number of doctors. This figure is twice the global figure. The state allocates $3,701 per year per capita for healthcare.
6. Iceland
The high life expectancy of Icelandic residents is explained not only efficient work healthcare system (medical care costs here amount to $3,882 per year per capita), but also in a healthy way life. Only 17% of men in Iceland smoke, compared to the global average of 34.8%.
Did you know?
A person’s life expectancy largely depends on timely medical examination. After residents of Switzerland, Sweden and Finland opted for an annual medical examination, average duration life there grew to 83 years! Thanks to annual medical examination in Canada, mortality among the population from cancer and cardiovascular diseases has significantly decreased, and life expectancy has increased to 81 years. Norway can boast of similar results. Despite the harsh climate, after the introduction of mandatory annual survey Life expectancy here averages 81 years.
Have you undergone medical examination?
7. Israel
Israel is the only country in the Middle East that is included in the list of the healthiest countries in the world. The incidence rate of tuberculosis here is only 3.5 for every 100 thousand people. For comparison, the global figure is 140 people per 100 thousand.
Scientists have concluded that the populations of the healthiest countries in the world tend to be concentrated in urban areas. The situation with Israel confirms this: 92.2% of Israelis live in cities. Life expectancy is on average 82.1 years. The government spends $2,599 per year per capita on the healthcare system.
The average life expectancy in Italy is 83.5 years, but it also has one of the lowest birth rates in the world. Only 8 people are born per 1000 population. If the annual income of parents in Italy is less than 12 thousand dollars a year, the state pays a child benefit of 250 dollars a month.
According to experts, the secret to Italian longevity is nutrition: high consumption of olive oil (rich in Omega-3 and 6 fatty acids), fresh fruits and vegetables, lean meat and fish.
9. Australia
Australia is famous not only for its landscapes, but also for its unique healthcare system. The country has the highest scores in the world on indicators of well-being. Important role A stable economy and a strong education system play a role in ensuring longevity here. On average, people live 82 years. It took the state almost 40 years to achieve such a high figure. Thus, in the period from 1986 to 2010, the child mortality rate in Australia fell by more than half!
Experts believe that the main secret to the longevity of Australian residents is a healthy diet and exercise. Australians prefer natural food products, and the government fully provides them with them. Popular hobbies include active leisure: swimming, surfing, hiking, cycling and playing rugby.
10. Spain
The life expectancy of the people of Spain is enviable! On average, this is 83.4 years, which is 11.5 years more than the world average. Like most of the healthiest countries in the world, Spain is rich country with a stable economy. The state allocates almost $3,000 per capita per year.
Spanish national system healthcare guarantees every citizen the majority medical services at no cost to him. Here, at the legislative level, they take care of proper nutrition, which is based on fresh natural food(fruits and vegetables). Many residents take siesta and dance Flamenco, feeling healthy and... happy.
11. Republic of San Marino
The small landlocked state surrounded by Italy is famous for its healthcare system, which, according to world experts, is rated as one of the three best in Europe. If you are a citizen of this country, you automatically receive free healthcare. Moreover, the quality of medical care here is so high that this republic is one of the countries with developed medical tourism.
12. Sweden
The average life expectancy of a person in Sweden is 83 years. When talking about this corner of the Earth, tourists usually remember tall, happy and healthy people. And this is true! According to the Organization for Economic Co-operation and Development (OECD), treatment outcomes in Sweden are the best in the world. The healthcare system here is financed by taxes and amounts to $5,219 per year per capita. In addition to good health insurance, the government encourages local authorities authorities to take part in preventive medicine.
Thus, over the past 10 years, it has been possible to reduce the number of smokers by 6%: for comparison, in 2000 there were 19%, and in 2012 - already 13%. According to experts, this is one of the reasons for the prosperity of the Swedes. Other positive factors include dietary emphasis on fatty fish, rye bread and fresh vegetables, as well as lifestyle - most people choose active recreation- hiking, camping, fishing, berry and mushroom picking.
As statistics show, the basis of the nation’s health is, first of all, high government spending on healthcare and timely provision of medical care. In most long-living countries medical care is free, there are national programs for the prevention of common diseases and support for motherhood. In addition, the national cuisine and traditions of the country play a significant role. Healthy nations choose natural food and active leisure.
Expert commentary Alexandra Sergeevna Belodedova, nutritionist, therapist Alexandra Sergeevna Belodedova, nutritionist, gastroenterologist, therapist"]
How can Russians enter the list of the healthiest nations in the world?
You should start with correcting your diet. Unfortunately, modern Russians consume a lot of sugar. Even if you don’t add extra sugar, in 90% of cases you eat a lot of hidden sugar - this is not only confectionery, baked goods and carbonated drinks, but also yoghurts, curds with fillings, and juices industrial production and even ketchup. Excess sugar contributes to weight gain extra pounds and the emergence diabetes mellitus and prediabetes, and also promotes premature aging. The solution is to exclude the above foods from your diet as much as possible.
Dairy products, even without added fillers, contain naturally occurring sugars (lactose), especially whole milk. I do not recommend drinking a lot of milk for adults, as lactose intolerance often occurs with age. Dairy products are the healthiest fermented milk products without additives, cottage cheese, cheese.
Fruits also contain sugars of natural origin (fructose), and therefore, I do not recommend consuming a lot of fruits - optimally - berries and seasonal fruits, citrus fruits, and less often other fruits. And finally, you shouldn’t overuse sweeteners either - they “deceive” our body, accustoming our taste buds to sweet taste. The safest among sweeteners is stevia powder. But I recommend using it only at the stage of gradually giving up sweets.
Our second problem is trans fats (margarine and palm oil). Most manufacturers save on the production of products by adding palm oil and margarine as a source of fat. Most often these are cheap dairy products (curd and cheese products, milk) and cheap confectionery products. Trans fats contribute to the development of cancer and cardiovascular diseases. The solution is to buy products from trusted manufacturers and bake at home, where you will be confident in the composition of the product.
The third problem is salt. And salt is not just about chips, beer snacks and pickles. Salt is added to almost all industrial and semi-finished products, even bread. Exit - use as much as possible natural products, not cheap semi-finished products. When cooking, do not add salt to food.
The fourth problem is eating small amounts of vegetables (WHO recommends at least 400 g per day) and whole grain products (cereals, whole grain bread).
The fifth problem is the consumption of small amounts of vegetable fats (olive oil and nuts), as well as Omega-3 fatty acids(primarily, these are fatty fish - salmon, herring).
Unfortunately, most of our population is not aware of what they eat and unknowingly makes choices in favor of unhealthy foods (because it is convenient, cheap, “tasty”, does not require much effort in preparation, etc.). Therefore, I believe that not only personal, but also state control is needed here - a ban on the use of trans fats in food production, control of the salt and sugar content in products. Then we have a chance to become a truly healthy nation.
Expert commentary Rukhshana Valerievna Neupokoeva, nutritionist, cardiologist, doctor of the highest category
Healthy eating is, first of all, conscious nutrition in our modern rhythm of life. And everyone has their own, individual rhythm. Therefore, everyone will have their own diet structure. But there are a number of basic principles of healthy eating, good habits, subject to which you are guaranteed wellness and prevention of many diseases.
1. Regular diet - it is important to remember the need to feed yourself every 3-4 hours in moderate portions and listen carefully to the hunger and satiety signals that our body and hormonal system send us.
2. Enough water throughout the day. Eat simple formulas calculating how much water to drink: women - weight X by 30, men - weight X 35. The resulting volume is evenly distributed throughout the day, it is useful to drink water 5-10 minutes before meals, you can during the meal, but after eating 30- 40 minutes.
3. The daily diet should contain 300-500 g of fruits and 400-600 g of vegetables, according to tolerance.
4. Understanding of prohibitions and restrictions. Conventionally, food can be divided into 3 categories: Daily food is complex carbohydrates; meat and seafood cooked without oils; vegetables and fruits; healthy fats, clean drinking water, dairy products and legumes as tolerated. Holiday food is our favorite desserts and delicacies, coffee, food for holidays, on vacation and meetings with relatives and friends. The healthy frequency of such food is 2-3 times a month. Junk/toxic food is fast food, sweet carbonated drinks, alcohol is extremely junk food which is best avoided.
5. Adequate sleep and rest. Numerous studies have shown that people who sleep less than seven hours a night are 4.5 times more likely to be overweight.
The concept of a healthy diet includes: regular meals, varied and balanced in composition: proteins, fats, carbohydrates, plant fibers, vitamins and minerals.
Regularity of nutrition must be observed at all times. This can be 3-5 meals a day. If this rule is followed, a person does not overeat, and energy and substances necessary for health enter the body in a timely manner, eliminating outbreaks of severe hunger.
It is quite easy to maintain a varied diet by eating daily different types cereals, meat and fish, vegetables, herbs, fruits and dairy products. It is also important to use more healthy ways cooking, use frying to a lesser extent. Recommended quantity vegetable oil- on average 2 tablespoons per day.
Example balanced menu for the day it looks like this:
2 large fruits, 2 servings of salad, 1 serving - vegetable soup, 1 serving - stewed vegetables, 2-3 servings of protein product (meat, fish, poultry, eggs / 1 serving - 2 pcs.), 2 servings of dairy products; starch products (cereals, pasta, potatoes) - 3 servings, bread - 3 pieces.
People with chronic diseases It is important to consult your doctor and follow individual recommendations.
According to Bloomberg, the healthiest nation is the Spaniards. The United States ranks 35th in the ranking; Russia is not included in the top fifty healthiest countries.
Spain overtook Italy and took first place in the Bloomberg Healthiest Country Index 2019. In the previous ranking, which was compiled in 2017, the Spaniards were in sixth place. Italians two years ago were considered the healthiest nation on the planet.
Bloomberg analysts ranked 169 countries on a 100-point system according to life expectancy, taking into account penalty points for risks such as smoking, obesity, etc. In addition, when compiling the rating, factors such as environment, access to clean water, conditions of sanitation and hygiene and others.
The result undoubtedly pleased Europeans, since there are six European countries in the top ten in the Bloomberg Healthiest Country Index 2019. In addition to Spain and Italy, these are Iceland (3rd place), Switzerland (5th), missing Japan to fourth place; Sweden (6) and Norway (9). The top ten healthiest nations also include Australians (7), Singaporeans (8) and Israelis (10).
Spaniards have the highest life expectancy in the European Union. According to UN data, according to this indicator, they are second only to the Japanese and the Swiss. It is not surprising that, according to the forecast of the Institute for Health Metrics and Evaluation at the University of Washington (IHME), by 2040 Spain will overtake Japan, Singapore and Switzerland and take first place in life expectancy, which will approach 86 years.
Scientists can cite many factors that influence the health of a nation. One of the most “understood” is nutrition. In the case of Spain and Italy, which occupy the first two places in the ranking, this is, of course, the famous Mediterranean diet combined with olive oil and nuts, which can significantly reduce the incidence of cardiovascular diseases. By the way, the rest of the European Mediterranean countries also occupy high places: France - 12, Cyprus - 21, Portugal - 22, Greece - 26, Malta - 27.
The absence of American countries in the top ten is noteworthy. The top twenty includes only Canadians, who are in 16th place. The next healthiest country in the Western Hemisphere is... Cuba, finishing third (30). The United States dropped one place compared to the previous ranking and occupies only 35th place. In the United States, life expectancy is low, mainly due to drug addiction and high level suicides. In addition to the Cubans, the Americans also missed out on the Chileans and Costa Ricans, who shared 33rd and 34th places.
Experts believe that Cubans are superior to Americans due to the fact that Cuban medicine emphasizes disease prevention, while American medicine emphasizes diagnosis and treatment.
Europeans dominate the ranking of the healthiest countries on the planet. In the top thirty, only 8 countries represent other continents. The most impressive jump - by seven positions compared to the 2017 ranking - was made by South Korea, which ranks 17th.
Chinese doctors also have something to boast about. China, with a population of almost 1.4 billion people, moved up three places to rank 52nd in the 2019 rankings. Moreover, according to the above IHME forecast, China will surpass the United States in life expectancy by 2040.
If you look at the latest top 30 in the 2019 Bloomberg Healthiest Country Index, there's nothing surprising there. 27 of the 30 worst countries for health are in Africa. Three more countries from the last thirty are Haiti, Afghanistan and Yemen.
Published 12/18/12 12:32The countries whose residents get sick the least have been identified.
The study assessed the quality and life expectancy of people living in 187 countries. At the same time, different ratings were compiled for men and women. However, in both lists Japan took the leading position.
“We don’t know whether this is due to their wonderful diet or good health care, or maybe it’s all down to genes. But how intkbbach be that as it may, after two decades, the Japanese are still the healthiest nation in the world,” Rossiyskaya Gazeta quotes one of the study’s authors, Dr. Loren Brown.
Also, in the men's list, except for Japan, Singapore and Switzerland. In turn, Among women, the top three were South Korea and Spain, reported "Arguments and Facts" with reference to Western media.
Further from fourth to tenth places are occupied by men from Spain, Italy, Australia, Canada, Andorra, Israel and South Korea respectively. Among women, the “Top 10 included”: Singapore, Taiwan, Switzerland, Andorra, Italy, Australia and France.
The health situation for men is worst in Lesotho, Haiti, Swaziland, Chad and Burkina Faso, and for women in Zimbabwe, Swaziland, Lesotho, the Central African Republic and Liberia.
Russia is in 97th place, and our state is one position ahead of East Timor- a small state in Southeast Asia. Coming after us Iraq at 98th place.
It is noted that the total global life expectancy of people has increased over lately, also reduced child mortality by 60 percent between 1990 and 2010. However, experts report an increase in the number of people unable to work due to illness.
"We are moving to a world in which disability becomes the dominant problem as opposed to premature death," said study co-author Christopher J.L. from the University of Washington. Murray.
