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。
[url=https://kraken.xn--onon-hya.com/]kraken зеркала[/url] – ссылка кракен, кракен вход
[url=https://kraken.xn--onon-hya.com/]кракен ссылка[/url] – кракен сайт, kraken ссылка
Hi to all, how is everything, I think every
one is getting more from this site, and your views
are nice for new users. http://Www.Fleshlightgirls.tc/__media__/js/netsoltrademark.php?d=koreaskate.or.kr%2Fgame%2Fbbs%2Fboard.php%3Fbo_table%3Dfree%26wr_id%3D1779724
Hey, I think your website might be having browser compatibility issues.
When I look at your blog site in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping.
I just wanted to give you a quick heads up! Other then that, great blog! https://Space.Sosot.net/link.php?url=https://cl-system.jp/question/tuyaux-de-ventilation-fondamentaux-et-utilisations-54/
A motivating discussion is definitely worth
comment. There’s no doubt that that you need to
write more on this topic, it may not be a taboo matter but typically people don’t speak about such subjects.
To the next! Cheers!! http://sbarro1.com/__media__/js/netsoltrademark.php?d=cl-System.jp%2Fquestion%2Fclinique-de-physiotherapie-a-saint-leonard-retablir-votre-mobilite-et-votre-bien-etre-57%2F
Howdy! I know this is kind of off-topic however I had to ask.
Does operating a well-established blog such as yours require a large
amount of work? I’m brand new to running a blog but I do write in my diary daily.
I’d like to start a blog so I can easily share my personal experience and views online.
Please let me know if you have any kind of ideas or tips
for brand new aspiring blog owners. Thankyou! http://xn--or3b152Aytbj8Ggf.com/bbs/board.php?bo_table=consult01&wr_id=70170
[url=https://kraken.xn--onon-hya.com/]кракен маркет[/url] – kraken зеркала, ссылка kraken
[url=https://kraken.xn--onon-hya.com/]кракен маркетплейс[/url] – как зайти на кракен, кракен магазин
I am sure this paragraph has touched all the internet users, its really really
good paragraph on building up new weblog. http://Investmentcompany.com/__media__/js/netsoltrademark.php?d=Gratisafhalen.be%2Fauthor%2Fbelendovey%2F
Hi my loved one! I wish to say that this article is awesome, nice written and
come with almost all significant infos. I would
like to look more posts like this . http://Pasarinko.zeroweb.kr/bbs/board.php?bo_table=notice&wr_id=5042320
종영드라마무료보기 연도별코스피지수최근종영주말드라마 연도별코스피지수
[url=https://kraken.xn--onon-hya.com]kraken ссылка[/url] – кракен маркетплейс, кракен ссылка
Undeniably imagine that that you said. Your favorite reason appeared to be at the internet the simplest factor to take into account of.
I say to you, I definitely get irked at the same time as other folks consider
issues that they just don’t understand about.
You controlled to hit the nail upon the top as smartly as outlined out the entire thing with no need side
effect , other people could take a signal. Will likely be again to get more.
Thank you
[url=https://kraken.xn--onon-hya.com]кракен маркет[/url] – кракен вход, как зайти на кракен
[url=https://kraken.xn--onon-hya.com/]kraken зеркало[/url] – как зайти на кракен, как зайти на кракен
https://iteratemarketing.com/news/?1xbet_today_promo_code_bonus_up_to_130.html
Hiya! Quick question that’s totally off topic. Do you know how to make your
site mobile friendly? My site looks weird when browsing from my iphone4.
I’m trying to find a theme or plugin that might be able
to resolve this problem. If you have any recommendations,
please share. Thanks! https://bookmarkshut.com/story20223087/groupe-ava-services-%C3%A9lectrique-robotique-%C3%A9lectrom%C3%A9canique
Its like you read my mind! You appear to know so much about this, like
you wrote the book in it or something. I think that you could do with a few
pics to drive the message home a little bit, but other than that, this is great blog.
A fantastic read. I’ll definitely be back. https://Tangguifang.dreamhosters.com/comment/html/?1311755.html
When I initially commented I clicked the “Notify me when new comments are added” checkbox
and now each time a comment is added I get three e-mails with
the same comment. Is there any way you can remove me
from that service? Many thanks! https://tangguifang.Dreamhosters.com/comment/html/?1309217.html
[url=https://kraken.xn--onon-hya.com/]kraken ссылка[/url] – ссылка на кракен, кракен зеркало