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。
Allow me share this is not any kind of advertisement.
This is just a raw personal story that I
felt to share because it might help someone. In case you’re battling with gambling or even beginning to feel like it’s becoming a problem, please keep reading.
I was someone who thought a little bet here and there
couldn’t hurt. It started harmlessly—a
few sports bets with friends—nothing serious. Eventually, it
got worse.
Suddenly, I was placing bets every night. Sure, there were wins, but they just made it more addictive.
I kept running after that high. On a particularly bad
weekend, I wasted nearly [insert loss amount here, e.g., “$2,000”] in less than two days.
That was rent money. And still, I told myself I could win it back.
What’s worse is how I began lying—my family. I was completely
disgusted with myself, and yet I couldn’t walk away.
If you’re there now, you know what I mean.
Then I came across a particular article—and no, I’m not going to name
it here to advertise—but it made me stop and really think.
I’m not claiming it’s a magical solution, but it
made me recognize the trap I was in.
The article didn’t try to sell me anything. It just laid out the truth in a way I’d never understood before.
It explained how gambling is a psychological and financial trap, and
how the industry is designed to keep you hooked.
Reading that article, I finally admitted to myself that I had a problem.
And more importantly, that I needed to stop. It gave me tools that helped me take the first
real step towards reclaiming my life.
Since then, I’ve deleted every betting app I ever had.
I’ve talked to my partner. It’s not easy. There are days I struggle.
But I’m staying strong.
If gambling is hurting you, then please read that article.
{
I’d like to begin by stating this isn’t any kind
of marketing post. This is just a real personal story that I chose to share because it might help someone.
In case you’re struggling with gambling or even noticing things getting out of hand, please keep reading.
I used to be someone who thought occasional
gambling couldn’t hurt. It all began innocently enough—a blackjack game after work—nothing serious.
But, it turned into something darker.
Suddenly, I was checking odds more than my bank balance.
Occasionally, I won, but those wins just made it more addictive.
I kept running after that high. One weekend, I lost nearly [insert loss amount here, e.g., “$2,000”] in less than two days.
That was my kid’s school fees. And still, I couldn’t stop.
What’s worse is how I started hiding things—from my partner.
I was embarrassed, and yet I couldn’t walk away. If that sounds familiar,
you know what I mean.
Then I came across a particular article—and no, I’m not going to name
it here to advertise—but it shifted my perspective. I’m not saying it’s a one-size-fits-all answer,
but it made me recognize the trap I was in.
The article wasn’t judgmental. It just broke down the cycle of gambling
in a way I’d never seen before. It explained how gambling is
more than just a bad hobby, and how everything about it is built
to make you lose.
Reading that article, I accepted that I had a problem. And more importantly, that I
wanted to stop. It gave me insight that helped me take the first real
step towards getting clean.
Since then, I’ve not gambled once. I’ve talked to
my partner. It’s not easy. It’s still a fight sometimes.
But I’m winning.
If you’re reading this and nodding along, then please read that article.
{
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