有助于延長壽命的日本飲食習(xí)慣
有助于延長壽命的日本飲食習(xí)慣
According to the report "World Health Statistics 2018" published by the World Health Organization (WHO): The average life expectancy of Japanese people is 84 years old, becoming the country with the highest life expectancy in the world. How did Japan become the oldest country in the world?
根據(jù)世界衛(wèi)生組織發(fā)布的《2018年世界衛(wèi)生統(tǒng)計》報告，日本人的平均預(yù)期壽命為84歲，是世界上預(yù)期壽命最高的國家。日本是如何成為世界上預(yù)期壽命最高的國家的?
According to experts, longevity is mainly related to four factors, namely genetics, living habits, habitat and medical conditions. Among them, genetics account for 20% and lifestyle habits account for 75%.
專家表示，長壽主要與四個因素有關(guān)，即遺傳、生活習(xí)慣、棲息地和醫(yī)療條件。其中基因占20%，生活習(xí)慣占75%。
According to the survey, in living habits, eating habits are the most important. Some documents say that the average age of Japanese people after World War II is only 55 years old, but after changing their eating habits, their average life expectancy has increased and ranked first in the world. .
據(jù)調(diào)查，在生活習(xí)慣中，飲食習(xí)慣是最重要的。有資料顯示，二戰(zhàn)后日本人的平均年齡只有55歲，但在改變飲食習(xí)慣后，日本人的平均預(yù)期壽命有所提高，居世界第一。
1. Eat less meat, eat more types of fish
少吃肉，多吃魚類
In the history of Japan, for a very long time people were banned from eating meats, meat products could only be considered a drug. During this time the fish became a substitute for meat, used by every family. So right after the ban was lifted, Japanese people were still not used to eating meat. According to the survey, a Japanese person can consume more than 50kg of fish per year.
在日本的歷史上，有很長一段時間人們被禁止吃肉，肉制品只能被認(rèn)為是一種藥物。在這個時期，魚成為了每個家庭使用的肉的替代品。所以在禁令解除之后，日本人仍然不習(xí)慣吃肉。根據(jù)調(diào)查，一個日本人每年可以消費超過50公斤的魚。
2. Eat only 8 servings
只吃8分飽
Japanese people rarely eat too much, in their opinion, eating too much will damage the body, affect the digestion of food, and affect the normal functioning of the body. Other organs in the body. Therefore, each meal they eat only up to 8 servings (ie the body has a feeling of fullness, if you want to be able to continue eating), this helps them avoid obesity, reduce the incidence of diseases such as diabetes, blood fat, liver disease ...
日本人很少吃太多，在他們看來，吃太多會損害身體，影響食物的消化，影響身體的正常功能。身體的其他器官。因此，他們每頓只吃8分飽(即身體有飽腹感，如果你想繼續(xù)還可以吃)，這有助于他們避免肥胖，減少糖尿病、血脂、肝病等疾病的發(fā)病率……
3. The daily food is very rich
每天的食物很豐富
Japan's Ministry of Health, Labor, and Welfare developed a "Guide to a Healthy Diet" in 1985, calling for people to try to eat about 30 foods a day, including spices. . They said that such a diet balances the nutrients. So even if they eat little, but eat a variety of foods, rich in nutrients.
日本厚生勞動省在1985年制定了一份“健康飲食指南”，呼吁人們每天盡量吃大約30種食物，其中包括香料。他們說這樣的飲食平衡了營養(yǎng)。所以他們即使吃得很少，也要吃各種各樣、營養(yǎng)豐富的食物。
4. Pay attention to chew slowly
注意慢慢咀嚼
Young Japanese know that chewing slowly can help extend life. The longer the chewing time, the more the nerves of the digestive system send to the brain, the feeling of fullness will come quickly, naturally will eat less, the burden of the digestive tract will also reduce.
年輕的日本人知道慢慢咀嚼有助于延長壽命。咀嚼時間越長，消化系統(tǒng)發(fā)送到大腦的神經(jīng)越多，飽腹感就會很快到來，自然就會吃得少，消化道的負(fù)擔(dān)也會減輕。
5. The diet consists mainly of frugal foods, few fried foods
飲食主要是儉樸的食物，很少吃油炸食品
The Japanese like to eat frugally, use relatively little oil, they also pay more attention to the original flavor of the food, and think that is also respect for foods.
日本人喜歡吃得節(jié)儉，用油比較少，也比較注重食物的原味，認(rèn)為這也是對食物的尊重。
6. Eat more fruits, vegetables and whole grains
多吃水果、蔬菜和全谷物
In general, in all 3 Japanese meals, there is a high content of carbohydrate. These carbohydrates come mainly from grains, vegetables and fruits. Fiber is not easily digested by the body, so it is slowly absorbed and will not quickly turn into fat.
一般來說，這三種日本料理中碳水化合物的含量都很高。這些碳水化合物主要來自谷物、蔬菜和水果。纖維不易被身體消化，所以會被慢慢吸收，不會很快轉(zhuǎn)化為脂肪。
7. Use seasonal foods
吃應(yīng)季食物
The Japanese often choose seasonal food, they think that only in this way can take advantage of the most natural and original flavor of food.
日本人經(jīng)常選擇當(dāng)季的食物，他們認(rèn)為只有這樣才能發(fā)揮食物最自然最原始的味道。
