发布时间为 2023 年 3 月 2 日星期四 

作者:宫下麻子。

我在日本长大,在那里我从小就被教导要将食物视为药物。 我的祖母今年 92 岁,她也将自己的长寿归功于吃对了食物。

日本是世界上一些寿命最长的人的故乡:现在有90,526 名百岁老人,即 100 岁及以上的人。 根据厚生劳动省 2022 年的一份报告,这是二十年前的五倍多。

日本偏远的小岛冲绳岛被选为世界上百岁老人最集中的地方。

作为一名遵循传统日本饮食的营养师,这里有五种我和我的家人每天吃的食物,以保持健康和长寿:

1. 日本红薯。

这些紫甘薯(日语称为“imo”)来自冲绳,通常作为零食或甜点食用。

它们富含健康的碳水化合物和花青素,这是一组存在于红色和紫色蔬菜中的抗氧化剂,具有抗衰老特性。

研究还表明,它们可以帮助改善血糖水平并降低患心血管疾病的风险。

2.味噌汤(酱汤)。

日本人的饮食中包含各种含有发酵食品的菜肴,味噌汤是其中一种很受欢迎的。 味噌是由发酵的大豆和谷物制成的糊状物(黄酱)。

发酵食品中的益生菌、活细菌或酵母可以帮助平衡我们的肠道健康并增强免疫系统。

一项研究发现,与很少食用这些食物的人相比,食用最多发酵大豆(如味噌、豆腐和豆豉)的男性和女性因各种原因早逝的几率要低 10%。

3.白萝卜。

根茎类蔬菜在日本烹饪中很受欢迎,并提供许多独特的健康益处。

众所周知,萝卜有助于预防感冒和增强免疫系统。 一个萝卜含有每日推荐摄入量的 124% 的维生素 C。

其他健康的根茎类蔬菜(在美国杂货店可能更容易找到)包括胡萝卜、甜菜、防风草和萝卜。

4.海带。

海藻富含铁、钙、叶酸和镁等重要矿物质。

每天吃它有助于在我的饮食中添加纤维。 摄入足够的纤维与降低患心脏病、中风、高血压和 2 型糖尿病的风险有关。

海藻还含有岩藻黄质和岩藻依聚糖等抗氧化剂,它们都具有抗炎、抗衰老和抗癌的特性。

5.鱼。

我总是在日常饮食中加入一些蛋白质,尤其是鲑鱼和金枪鱼等富含脂肪的鱼类。 鱼中的 omega-3 脂肪有助于降低血压、降低甘油三酯和缓解炎症。

在日本,我们经常在饭前说“itadakimasu”,意思是“我谦卑地接受”,以表达我们对动物和农民的感激之情。我相信这种正念饮食的做法有助于我们的健康和生活质量。

Asako Miyashita,MS,RDN,CDN,是一名注册营养师,在长寿研究方面拥有 20 年的经验。 他在日本东京出生长大,在工作中运用西方和东方的视角来帮助改善客户的健康。 他曾在包括美国日本医学会在内的多所大学和组织担任客座讲师。 在 Instagram 上关注他@miasako。

顾震帝整理,2023年,3月,3日。

9,113 thoughts on “国际视角(11)《我是来自日本的营养师,那里是世界上最长寿的人的故乡——这里有 5 种我们每天吃的长寿食物》 ”
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