冲绳饮食,地中海饮食,热量限制帮助您延长寿命 – Okinawa diet, Mediterranean diet and calorie restriction help extend your lifespan

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您的饮食会影响您的寿命

2019年12月29日星期日(jkzx.com)-您就是所吃的东西。有足够的证据表明您所吃的食物和所摄取的卡路里是您寿命的决定因素。除了热量限制外(caloric restriction),冲绳饮食(Okinawa diet) 和地中海饮食( Mediterranean diet )这两种饮食还可以帮助您延长寿命。

据说冲绳饮食和地中海饮食可以促进长寿,这意味着如果您遵循这些饮食,则您的寿命比没有饮食限制的人更长寿。

冲绳岛是日本的一个岛屿,在那里女男可以分别活到90岁和84岁。据说有四百个百岁老人住在冲绳。

传统的冲绳饮食被认为是冲绳居民长寿的原因。该饮食实际上是限制卡路里的,所含卡路里的量比日本普通人群的摄入量低得多。饮食仅包括几种食物,包括大量绿色和黄色蔬菜,紫色地瓜,一些鱼类,大米,猪肉和豆类。

但是一些政府报告声称居民使用的蔬菜和水果不如日本其他省份的居民多。相反,他们使用一些啤酒,肯德基和生肉。冲绳居民的寿命一直在下降,因为其饮食文化现已被西化。因此,目前的冲绳饮食可能与传统的冲绳饮食不完全相同。

一些证据表明,地中海饮食也可以帮助人们活得更长寿,因为人们发现食用饮食的人端粒更长,端粒是人寿命的遗传标记。

地中海饮食包括大量的橄榄油,豆类,未精制的谷物,水果和蔬菜,适量的鱼,奶制品,葡萄酒和少量的肉类产品。

人们已经知道该饮食可以降低患心血管疾病,糖尿病,癌症,肥胖,认知能力,严重抑郁的风险,并且可以延缓衰老过程。

无论您吃什么饮食,对寿命而言重要的是摄入的卡路里量。饮食热量限制在动物界已广为人知。通常,热量摄入减少30%会导致寿命延长30%。现在已知热量限制的有益效果对于人类也有效。

禁食与卡路里限制有相似的好处。在此处阅读新闻,了解禁食如何增强干细胞的再生能力。

冲绳饮食,地中海饮食和热量限制都有助于维持干细胞。干细胞只能在有限数量的循环中繁殖细胞。如果一个人的干细胞早死,那么这个人就会早死。这两种饮食还可以最大程度地减少人体对诱变剂和致癌物等有害物质的暴露,诱变剂和致癌物会引起癌症,饮食中丰富的抗氧化剂有助于防止细胞损伤。考虑到所有事物,它们可以帮助一个人的寿命。 (陆博士)

 

How does your diet affect your lifespan?

Sunday Dec 29, 2019 (jkzx.com) — You are what you eat. Evidence has been enough to indicate that the foods you eat and the amount of calories you eat are the determinants to your lifespan. Two diets, Okinawa diet and Mediterranean diet in addition to caloric restriction can likely help you live longer.

Okinawa diet and Mediterranean diet are said to promote longevity, which means if you follow these diets, you have a good likelihood of living longer than those who eat without any restriction.

Okinawa is a Japanese island where  women and men are expected to live for 90 and 84 years, respectively. Four hundreds of centenarians are said to live in Okinawa.

Traditional Okinawa diet is recognized as responsible for the longevity of Okinawa residents. The diet is actually calorie-restricted and contains a much lower amount of calories than that of the general Japanese population. The diet consists of only a few categories of foods including a large amount of green and yellow vegetables, purple sweet potatoes, some fish, rice, pork and legumes.

But some government reports claim the residents do not use as much vegetables and fruits as residents in other Japanese provinces. Instead, they use quite some beer, KFC and raw meat. The longevity for Okinawa residents has been on the decline because its culture has now been westernized. So the current Okinawa diet may not be exactly the same as the traditional Okinawa diet.

Some evidence suggests the Mediterranean diet can also help people live longer as people who eat the diet have been found to have longer telomeres, which are genetic markers for a person’s lifespan.

The Mediterranean diet includes high amounts of olive oil, legumes, unrefined cereals, fruit, and vegetables, moderate amounts of fish, dairy products, wine and low amount of meat products.

The diet has been known to reduce risk of cardiovascular disease, diabetes, cancer, obesity, cognitive ability, major depression, and certainly slow the aging process.

No matter what diet you eat, what is important for lifespan is the amount of calories you ingest. Dietary caloric restriction has been known in animal world to extend their lifespans drastically. Often, 30% reduction in caloric intake can result in a 30% extension in lifespan. It has been recognized that the beneficial effect of caloric restriction can apply to human beings.

Fasting has a similar benefit as calorie restriction. Read news here to understand how fasting can boost stem cells regenerative capacity.

Okinawa diet, Mediterranean diet, and calorie restriction are all known to help preserve stem cells. Stem cells can reproduce cells only for a limited number of cycles. If stem cells in a person die early, then the person will die early. These two diets can also minimize the exposure of human body to harmful substances such as mutagens and carcinogens which can cause cancer and abundant antioxidants in the diets help prevent cellular injuries. All things considered, they help one’s lifespan. (Dr. Lu)

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