百岁老人怎么吃？-双语营养学
WHAT DO CENTENARIANS EAT?
百岁老人怎么吃？
原文网址：https://www.forksoverknives.com/longevity-diet/
原文作者：ANICE STANGER, PHD
Scientists who study longevity often focus on centenarians少校吉格斯 , those aged 100 or older. You may be familiar with this idea through the popular concept of Blue Zones, where populations have unusually high concentrations of healthy centenarians.
研究长寿的科学家往往都会关注百岁老人——年纪高达100岁或以上的人。通过“蓝色地带”——这里的人口通常有极高比例的健康百岁老人——这一流行观念，你可能对该想法有所熟悉。
Studying Blue Zones is rewarding but also challenging. Researchers must validate that people are actually as old as they say they are,陈雁升 and reliable records are not always available. Also, although it’s possible to measure what centenarians are eating now, what did they eat over the preceding decades?
研究蓝色地带，硕果累累，却也困难重重。研究者必须证实这里的人确实有他们说的那么老，而可靠的记录并不是能经常找到。另外，尽管有可能衡量到百岁老人现在吃什么艾衍含 ，但在此之前几十年，他们吃的是什么？
A look at the Okinawan islands of Japan, one of the Blue Zones, offers some important insight. Careful research has validated the birthdates on record for Okinawan centenarians. In addition, detailed information on diet going back to 1949 is available from population surveys periodically conducted by the local government.
考察一下蓝色地带之一的日本冲绳群岛，可以提供某些重要的洞察。详细的研究已经证实了冲绳百岁老人的出生日期记录。另外，从当地政府定期开展的人口调查中，也可以得到追溯到1949年的具体饮食信息。
The older group of Okinawans, generally those born before 1942, possess the highest functional capacity and longest survival in Japan, a country traditionally known for its longevity. Rates of heart disease and many forms of cancer are significantly lower among Okinawan seniors than in Americans and other Japanese people of the same ages. Almost two-thirds of Okinawans still function independently at age 97.
冲绳人中的老一辈（通常指1942年之前出生的）殷光栋 ，拥有最好的生理功能唐山菜刀队 ，也是日本这个传统上以长寿著称的国家活得最久的。冲绳的老年人中pivix ，相比同龄的美国人和其他日本人，心脏病和多种癌症的发病率明显较低。在97岁的高龄陶艳波 ，几乎三分之二的冲绳人能独立生活。
So what is the traditional diet of this group柳菲儿, remarkable for both longevity and healthy aging? Here were the major sources of their calories in 1949:
那么，这群不同寻常地长寿、老来依旧健康的人，他们的传统饮食是怎样的火影之天苍羽 ？如下是他们在1949年的主要热量来源：
FOOD 食物 PERCENT OF TOTAL CALORIES 热量占比
Sweet potatoes 红薯 69%
Other vegetables 其他蔬菜3%
Rice米饭 12%
Other grains 其他谷物 7%
Legumes 豆类 6%
Oils植物油 2%
Fish 鱼 1%
The following foods each contributed less than 1% of total calories: nuts and seeds, sugar, meat, eggs, dairy, fruit, seaweed, flavorings, and alcohol.
如下食物，每一种占总热量的比例不超过1%：坚果及种子庞小杰 ，糖，肉，蛋，川师附中 乳制品，水果明星大亨 ，海菜，调料和酒水。
Overall, the diet of these centenarians derives 85% of calories from carbohydrate, 9% from protein, and 6% from fat.
总之，这些百岁老人，85%的热量来自糖类（碳水化合物），9%来自蛋白质，另外6%来自脂肪。
Unfortunately, the mortality advantage that prior generations of Okinawans enjoyed has faded with the dietary changes that have occurred over the last several decades. Younger island residents have largely abandoned the sweet potato in favor of more “modern” choices: animal foods, white rice and other processed foods, and added oils. As a result they are sicker and increasingly overweight, and they are not attaining the advanced ages of earlier island generations.
可惜的是，随着过去几十年在饮食上发生的变化，冲绳老一辈人在死亡率上享有的优势在慢慢消退。年轻一代岛民大多数抛弃了红薯，青睐更“现代的”选择：动物食品、白米饭与其他加工食品，以及精炼油。结果，他们更容易生病，日益超重，越来越活不到老一辈岛民的高龄苏诗诗。
CAN DIET SLOW THE AGING PROCESS?
饮食能减缓老化过程吗？
Why would a whole-food, plant-based diet, such as the one traditionally enjoyed in Okinawa and other Blue Zones around the world, have such a huge effect on aging? Is it just that this way of eating helps prevent killer events like heart disease, cancer, and diabetes? Or is nutrition impacting the aging process itself—putting the brakes on the complex interplay of processes that makes us age biologically? A recent study found that the latter outcome would result in a substantially longer period of healthy life than simply treating specific diseases as these pop up.
整全植物性饮食宦海纵横，比如冲绳人及地球上其他蓝色地带居民所享受的那种，对老化有如此强烈的影响，原因何在？仅仅是因为这种饮食方式有助于预防心脏病、癌症和糖尿病等重大致死疾病吗？还是因为影响老化过程本身的营养——限制了使我们在生理上老化的各种过程之间复杂的相互作用？最近的一项研究发现，相比仅是治疗这些爆发性的特定疾病千帜雪 ，后一结果会带来明显更长的健康生命期。
Scientific understanding of aging is in its infancy. Many interrelated factors contribute to the aging process. One of these determinants is the length of telomeres, protective structures found at both ends of our chromosomes. Shorter telomeres are linked to reduced life span and a substantially higher risk of chronic disease. Recent studies indicatet hat people with longer telomeres age more slowly.
对健康的科学理解方兴未艾。很多相互关联的因素促进了老化过程单盈盈 。其中一大决定因素是端粒——发现于人体染色体两端的保护性结构——的长度。较短的端粒伴随着寿命缩短和显著提高的慢性病风险。最近的研究表明，端粒较长的人，老化起来更慢冰雪微甜 。
Growing evidence confirms that lifestyle choices exert a powerful influence on telomere length. Researchers believe that a diet high in antioxidants (which is to say, a diet based on whole plant foods) protect telomeres from destructive oxidative stress. In a study of men with low-risk prostate cancer, findings indicated that a comprehensive lifestyle program that included a whole-food, plant-based diet was significantly linked to longer relative telomere length. The more closely the men followed the prescribed program刘赫铭 , the more their telomeres lengthened during the five-year follow up period.
越来越多的证据证实爱原爱蕾娜 ，生活方式选择对端粒长度有强烈影响。研究者认为，富含抗氧化剂的饮食（也就说，基于整全植物性食物的饮食）可保护端粒免受破坏性的氧化压力。在一项对前列腺癌风险低的男人所做的研究中，结果表明，涵盖整全植物性饮食在内的全面生活方式行动，跟较长的端粒长度明显相关。在长达5年的跟踪期内，更紧密地追随行动指导的人，他们的端粒就延长得更多。
The bottom line: if you want to follow the example of centenarians around the world, a whole-food, plant-based diet should be the foundation of your lifestyle choices. It’s never too late to start.
起码要求：如果你想以全世界的百岁老人为榜样尤迦奥特曼，你的生活方式选择，就应该以整全植物性饮食为基础。什么时候开始这样吃都不晚。