有助于延长寿命的日本饮食习惯

有助于延长寿命的日本饮食习惯

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?

根据世界卫生组织发布的《2018年世界卫生统计》报告，日本人的平均预期寿命为84岁，是世界上预期寿命最高的国家。日本是如何成为世界上预期寿命最高的国家的?

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%.

专家表示，长寿主要与四个因素有关，即遗传、生活习惯、栖息地和医疗条件。其中基因占20%，生活习惯占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. .

据调查，在生活习惯中，饮食习惯是最重要的。有资料显示，二战后日本人的平均年龄只有55岁，但在改变饮食习惯后，日本人的平均预期寿命有所提高，居世界第一。

1. Eat less meat, eat more types of fish

少吃肉，多吃鱼类

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.

在日本的历史上，有很长一段时间人们被禁止吃肉，肉制品只能被认为是一种药物。在这个时期，鱼成为了每个家庭使用的肉的替代品。所以在禁令解除之后，日本人仍然不习惯吃肉。根据调查，一个日本人每年可以消费超过50公斤的鱼。

2. Eat only 8 servings

只吃8分饱

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，在他们看来，吃太多会损害身体，影响食物的消化，影响身体的正常功能。身体的其他器官。因此，他们每顿只吃8分饱(即身体有饱腹感，如果你想继续还可以吃)，这有助于他们避免肥胖，减少糖尿病、血脂、肝病等疾病的发病率……

3. The daily food is very rich

每天的食物很丰富

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.

日本厚生劳动省在1985年制定了一份“健康饮食指南”，呼吁人们每天尽量吃大约30种食物，其中包括香料。他们说这样的饮食平衡了营养。所以他们即使吃得很少，也要吃各种各样、营养丰富的食物。

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.

年轻的日本人知道慢慢咀嚼有助于延长寿命。咀嚼时间越长，消化系统发送到大脑的神经越多，饱腹感就会很快到来，自然就会吃得少，消化道的负担也会减轻。

5. The diet consists mainly of frugal foods, few fried foods

饮食主要是俭朴的食物，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.

日本人喜欢吃得节俭，用油比较少，也比较注重食物的原味，认为这也是对食物的尊重。

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.

一般来说，这三种日本料理中碳水化合物的含量都很高。这些碳水化合物主要来自谷物、蔬菜和水果。纤维不易被身体消化，所以会被慢慢吸收，不会很快转化为脂肪。

7. Use seasonal foods

吃应季食物

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.

日本人经常选择当季的食物，他们认为只有这样才能发挥食物最自然最原始的味道。