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。
hello!,I like your writing very much! share we keep in touch more about your article on AOL?
I require a specialist on this area to solve
my problem. May be that is you! Looking forward to see you. http://thebestgamesites.awardspace.info/index.php?a=stats&u=grazynanisbett
I needed to thank you for this great read!!
I absolutely loved every little bit of it. I have you book-marked to look at new
things you post… http://Classicalmusicmp3freedownload.com/ja/index.php?title=%E5%88%A9%E7%94%A8%E8%80%85:SVUTerese217045
I needed to thank you for this great read!! I absolutely loved every little bit of it.
I have you book-marked to look at new things you post… http://Classicalmusicmp3freedownload.com/ja/index.php?title=%E5%88%A9%E7%94%A8%E8%80%85:SVUTerese217045
Thanks for sharing your thoughts. I truly appreciate your efforts and
I am waiting for your further post thanks once again.
Hi to all, how is everything, I think every one
is getting more from this website, and your views are pleasant designed
for new users.
I am in fact thankful to the holder of this web site who has
shared this enormous piece of writing at at this place.
I all the time used to read paragraph in news papers but now as I am a user
of internet so from now I am using net for articles, thanks to web.
Howdy! I know this is kind of off topic but I was wondering if you knew where I could
locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having problems finding
one? Thanks a lot!
Simply wish to say your article is as surprising. The clearness in your post is simply spectacular and i could assume you’re an expert on this subject.
Fine with your permission allow me to grab your feed to keep up to date
with forthcoming post. Thanks a million and please keep up the enjoyable work.
In fact no matter if someone doesn’t understand then its up to other
viewers that they will assist, so here it takes place. http://Thebestgamesites.Awardspace.info/index.php?a=stats&u=skyewardill9
In fact no matter if someone doesn’t understand then its up to other viewers that they will assist, so
here it takes place. http://Thebestgamesites.Awardspace.info/index.php?a=stats&u=skyewardill9
Hello, I enjoy reading through your article.
I like to write a little comment to support you. http://classicrock.awardspace.biz/index.php?PHPSESSID=17fe87612a878a668bec5c12a8609761&action=profile;u=175396
Hello, I enjoy reading through your article. I like to write a
little comment to support you. http://classicrock.awardspace.biz/index.php?PHPSESSID=17fe87612a878a668bec5c12a8609761&action=profile;u=175396
Thank you a bunch for sharing this with all people you actually recognize what you are speaking about!
Bookmarked. Kindly additionally discuss with my website =).
We may have a link alternate arrangement between us
Hey! Do you know if they make any plugins to help with SEO?
I’m trying to get my blog to rank for some targeted keywords but
I’m not seeing very good results. If you know of any please share.
Thank you!
Alas, primary maths educates real-ԝorld implementations ⅼike financial planning,
sο guarantee yⲟur child masters that correctly Ьeginning young age.
Eh eh, composed pom ppi ⲣi, math гemains οne օf the hіghest disciplines іn Junior College, building base tօ A-Level
higher calculations.
Dunman Ꮋigh School Junior College masters multilingual education, blending Eastern аnd Western viewpoints
to cultivate culturally astute ɑnd innovative thinkers.
The incorporated program оffers seamless development ԝith enriched curricula
іn STEM аnd liberal arts, supported ƅʏ innovative centers ⅼike
rеsearch study labs. Students thrive іn an unified environment thɑt
emphasizes imagination, leadership, аnd neighborhood involvement thгough varied activities.
International immersion programs boost cross-cultural understanding аnd prepare trainees
fοr global success. Graduates regularly accomplish t᧐p outcomes,
reflecting tһe school’s commitment tо scholastic rigor and individual excellence.
Anglo-Chinese School (Independent) Junior College delivers
ɑn enriching education deeply rooted іn faith, where intellectual exploration іѕ
harmoniously stabilized ԝith core ethical concepts,
assisting students tߋward becomіng compassionate аnd accountable worldwide
people geared սρ to resolve complicated social challenges.
Тhe school’ѕ distinguished International Baccalaureate Diploma Programme promotes advanced vital thinking, гesearch study
skills, аnd interdisciplinary learning, strengthened ƅy
exceptional resources like devoted innovation centers ɑnd professional
professors ᴡho mentor students in achieving academic distinction. А broad spectrum of cⲟ-curricular offerings, fdom innovative robotics
сlubs thatt motivate technological creativity tо chamber orchestra tһat hone musical
skills, enables students tо find аnd improve tһeir special capabilities іn a
helpful and stimulating environment. Вy incorporating service learning efforts,
ѕuch aѕ neighborhood outreach tasks аnd volunteer programs ƅoth in yoսr аrea and internationally, the college cultivates a strong sense of
social duty, compassion, аnd active citizenship ɑmongst іts student body.
Graduates ߋf Anglo-Chinese School (Independent) Junior College аre extremely well-prepared fοr entry іnto elite
universities аround the world, carrying with them a distinguished legacy of academic quality, individual stability, ɑnd ɑ dedication to long-lasting knowing аnd contribution.
Avoid mess аroսnd lah, combine ɑ good Junior College alongside mathematics excellence tⲟ guarantee high A Levels resuⅼts aѕ ԝell as smooth shifts.
Mums аnd Dads, fear tһе disparity hor, maths groundwork іs
vital ɗuring Junior College tо comprehending figures, vital f᧐r modern tech-driven market.
Mums аnd Dads, fearful оf losing approach engaged lah, strong primary maths guides іn improved STEM comprehension ρlus tech goals.
Οh, mathematics serves аs the foundation stone іn primary learning, helping children ѡith geometric reasoning іn building paths.
Aiyo, lacking soljd maths аt Junior College, гegardless leading institution children mаy
stumble at hiցh school equations, tһuѕ build it prߋmptly leh.
Hey hey, Singapore moms ɑnd dads, math remains pеrhaps tһe most important
primary subject, promoting innovation іn issue-resolving in creative careers.
Strong A-levels boost ѕeⅼf-esteem for life’s challenges.
Ιn addіtion to school amenities, emphasize on math to aᴠoid
common errors including careless errors іn assessments.
Мｙ webpage; top secondary school,
I must thank you for the efforts you have put in writing this site.
I’m hoping to check out the same high-grade blog posts from you in the future as
well. In fact, your creative writing abilities has inspired me to get my very own website now 😉 https://ctpedia.org/index.php/La_Conception_D_Espaces_De_Vie_:_La_Cr%C3%83_ation_D_Espaces_Qui_Inspirent
I must thank you for the efforts you have put in writing this site.
I’m hoping to check out the same high-grade blog posts from you in the future
as well. In fact, your creative writing abilities has
inspired me to get my very own website now 😉 https://ctpedia.org/index.php/La_Conception_D_Espaces_De_Vie_:_La_Cr%C3%83_ation_D_Espaces_Qui_Inspirent
Hello to all, as I am in fact eager of reading this webpage’s post to be updated on a
regular basis. It consists of nice data.
Sweet blog! I found it while surfing around on Yahoo
News. Do you have any suggestions on how to get listed
in Yahoo News? I’ve been trying for a while but I never seem to get there!
Many thanks