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。
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Santa Fe, New Mexico
AP — At least three people were missing in a mountain village in southern New Mexico that is a popular summer retreat after monsoon rains triggered flash flooding Tuesday that was so intense an entire house was swept downstream.
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Emergency crews carried out at least 85 swift water rescues in the Ruidoso area, including of people who were trapped in their homes and cars, said Danielle Silva of the New Mexico Department of Homeland Security and Emergency Management.
No deaths were immediately reported, but Silva said the extent of the destruction wouldn’t be known until the water recedes.
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“We knew that we were going to have floods … and this one hit us harder than what we were expecting,” Ruidoso Mayor Lynn D. Crawford said during a radio address Tuesday night.
Crawford said that some people were taken to the hospital, although the exact number was not immediately clear. He encouraged residents to call an emergency line if their loved ones or neighbors were missing.
The floods came just days after flash floods in Texas killed over 100 people and left more than 160 people missing.
In New Mexico, officials urged residents to seek higher ground Tuesday afternoon as the waters of the Rio Ruidoso rose nearly 19 feet in a matter of minutes amid heavy rainfall. The National Weather Service issued flood warnings in the area, which was stripped of vegetation by recent wildfires.
A weather service flood gauge and companion video camera showed churning waters of the Rio Ruidoso surge over the river’s banks into surrounding forest. Streets and bridges were closed in response.
Kaitlyn Carpenter, an artist in Ruidoso, was riding her motorcycle through town Tuesday afternoon when the storm started to pick up, and she sought shelter at the riverside Downshift Brewing Company with about 50 other people. She started to film debris rushing down the Rio Ruidoso when she spotted a house float by with a familiar turquoise door. It belonged to the family of one of her best friends.
Her friend’s family was not in the house and is safe, she said.
“I’ve been in that house and have memories in that house, so seeing it come down the river was just pretty heartbreaking,” Carpenter said. “I just couldn’t believe it.”
There were also reports of dead horses near the town’s horse racing track, the mayor said.
Two National Guard rescue teams and several local teams already were in the area when the flooding began, Silva said, and more Guard teams were expected.
The area has been especially vulnerable to flooding since the summer of 2024, when the South Fork and Salt fires raced across tinder-dry forest and destroyed an estimated 1,400 homes and structures. Residents were forced to flee a wall of flames, only to grapple with intense flooding later that summer.
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“We know that the water levels seemed to be higher than they were last summer,” Silva said. “It is a significant amount of water flowing throughout, some of it in new areas that didn’t flood last year.”
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Matt DeMaria, a meteorologist with the National Weather Service in Albuquerque, said storms formed in the early afternoon over terrain that was scorched last year by wildfire. The burn scar was unable to absorb a lot of the rain, as water quickly ran downhill into the river.
Preliminary measurements show the Rio Ruidoso crested at more than 20 feet — a record high if confirmed — and was receding Tuesday evening.
Three shelters opened in the Ruidoso area for people who could not return home.
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The sight brought back painful memories for Carpenter, whose art studio was swept away during a flood last year. Outside, the air smelled of gasoline, and loud crashes could be heard as the river knocked down trees in its path.
“It’s pretty terrifying,” she said.
Cory State, who works at the Downshift Brewing Company, welcomed in dozens of residents as the river surged and hail pelted the windows. The house floating by was “just one of the many devastating things about today,” he said.
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