健康饮食能在多大程度上延长我的寿命(一)
正文翻译
How much would healthy eating extend my life?
健康饮食能在多大程度上延长我的寿命?
How much would healthy eating extend my life?
健康饮食能在多大程度上延长我的寿命?
评论翻译
Richard Garrett
I have no idea.Statistics aren’t about me. They are about populations but only interesting or “facts” to insurance actuaries or perhaps governments. We play the odds as individuals, and we don’t really know what the odds are or why we should live according to those odds.
But nobody knows what “eating healthy” means. It changes roughly every decade or so. Go back 100 or more years and see how what is “certain” has changed. We know what’s obviously poisonous, but we only have a rough idea of what “healthy eating” is or how it might influence this person’s or that person’s longevity.
Today, it might be protein and keto, yesterday it was carbs or a horror of fat. Sugar is a demon, but fruit juice (sugar) is killing us. Blood cholesterol is bad and comes from eating fat, but no, eating fat is OK since cholesterol comes from the total diet.
I’m not speaking as a scientist. I’m speaking as a citizen who has some interest in scientific studies related to this topic but who is tired of having my head whipped around by the latest “news” report that contradicts yesterday’s news report. I don’t know why these “studies” are issued or why they are reported. I don’t know why the one yesterday makes everyone think eating differently will make them live longer as if some new fountain of youth has been uncovered.
我不知道。统计数据与我无关。它们是关于人口的，但对保险精算师或政府来说只是有趣的或“事实”。我们每个人都在玩概率游戏，我们并不知道概率是多少，也不知道为什么我们要根据这些概率来生活。
但是没有人知道“健康饮食”是什么意思。它大约每十年改变一次。追溯到100多年前，看看“确定”的东西发生了怎样的变化。我们知道什么是明显有毒的，但我们对什么是“健康饮食”或者它如何影响这个人或那个人的寿命只有一个粗略的概念。
今天，它可能是蛋白质和酮，昨天是碳水化合物或可怕的脂肪。糖是恶魔，但果汁（糖）正在杀死我们。血液中的胆固醇是有害的，它来自于摄入的脂肪，但这没关系，摄入脂肪是可以的，因为胆固醇来自于总的饮食。
我不是以科学家的身份发言。我是作为一个对这一主题的科学研究感兴趣的公民发言的，但我厌倦了被与昨天的新闻报道相矛盾的最新“新闻”报道所左右。我不知道为什么会发布这些“研究”或报告它们。我不知道为什么昨天那个方式让每个人都认为不同的饮食会让他们活得更久，就好像发现了新的青春源泉一样。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I have no idea.Statistics aren’t about me. They are about populations but only interesting or “facts” to insurance actuaries or perhaps governments. We play the odds as individuals, and we don’t really know what the odds are or why we should live according to those odds.
But nobody knows what “eating healthy” means. It changes roughly every decade or so. Go back 100 or more years and see how what is “certain” has changed. We know what’s obviously poisonous, but we only have a rough idea of what “healthy eating” is or how it might influence this person’s or that person’s longevity.
Today, it might be protein and keto, yesterday it was carbs or a horror of fat. Sugar is a demon, but fruit juice (sugar) is killing us. Blood cholesterol is bad and comes from eating fat, but no, eating fat is OK since cholesterol comes from the total diet.
I’m not speaking as a scientist. I’m speaking as a citizen who has some interest in scientific studies related to this topic but who is tired of having my head whipped around by the latest “news” report that contradicts yesterday’s news report. I don’t know why these “studies” are issued or why they are reported. I don’t know why the one yesterday makes everyone think eating differently will make them live longer as if some new fountain of youth has been uncovered.
我不知道。统计数据与我无关。它们是关于人口的，但对保险精算师或政府来说只是有趣的或“事实”。我们每个人都在玩概率游戏，我们并不知道概率是多少，也不知道为什么我们要根据这些概率来生活。
但是没有人知道“健康饮食”是什么意思。它大约每十年改变一次。追溯到100多年前，看看“确定”的东西发生了怎样的变化。我们知道什么是明显有毒的，但我们对什么是“健康饮食”或者它如何影响这个人或那个人的寿命只有一个粗略的概念。
今天，它可能是蛋白质和酮，昨天是碳水化合物或可怕的脂肪。糖是恶魔，但果汁（糖）正在杀死我们。血液中的胆固醇是有害的，它来自于摄入的脂肪，但这没关系，摄入脂肪是可以的，因为胆固醇来自于总的饮食。
我不是以科学家的身份发言。我是作为一个对这一主题的科学研究感兴趣的公民发言的，但我厌倦了被与昨天的新闻报道相矛盾的最新“新闻”报道所左右。我不知道为什么会发布这些“研究”或报告它们。我不知道为什么昨天那个方式让每个人都认为不同的饮食会让他们活得更久，就好像发现了新的青春源泉一样。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
How long would I live if I ate “healthy?” I don’t know. How long will I live if I don’t eat “healthy?” Nobody knows. Just as long, longer, shorter? There are so many factors involved, nobody knows the answer nor can make the calculations related to me.
I suppose it’s prudent to think that the latest stuff about what “healthy eating” is some guideline you might want to follow while knowing it will change tomorrow, but I wouldn’t be obsessed by it, and I find few people actually are.
Even the intelligent, the educated, the elite, the snobs, they pretty much eat their tapas and cookies and donuts and enjoy pork and eat steaks and drink their orange juice while pretending it’s not full of sugar, etc.
You work with what you think you know, but you aren’t enslaved by the latest news report as if it’s the end of the story and some final verdict on how to live as long as the universe will allow.
There are fashions involved related to pride, or arrogance, in being in on the latest-and-greatest scientific information to distinguish oneself from the common man and feel superior and better educated, and an attendant political and not coincidental satisfaction that the West’s food supply is killing everyone and contributing to global warming and homophobia and sexism and whatever else and that only Socialism can save the planet.
Nobody knows. Some people live too long, some die to young, and they have the same diet.
如果我吃得“健康”，我能活多久我不知道。如果我不吃“健康”食物，我还能活多久，也没有人知道。就像长、更长、更短一样？其中涉及的因素太多了，没有人知道答案，也无法做出与我有关的计算。
我认为明智的做法是，最新的关于“健康饮食”的内容是一些你可能想要遵循的指导原则，同时知道有关它的认知明天会做出改变，但我不会被它困扰，我发现很少有人真正被它困扰。
即使是聪明的、受过教育的、精英的、势利的人，他们也会吃小吃、饼干和甜甜圈，喜欢猪肉、牛排，喝橙汁，同时假装橙汁不含糖，等等。
你会采取你认为自己认知以内的方式，但你不会被最新的新闻报道所奴役，就好像这是故事的结局，是对如何活到宇宙允许的极限的最终判决。
有些时尚与骄傲或傲慢有关，在掌握最新和最伟大的科学信息的过程中把自己与普通人区别开来，感觉自己高人一等，受过更好的教育，以及随之而来的政治满足感，这并非巧合，西方的食物供应正在杀死所有人，导致全球变暖、恐同症、性别歧视以及其他种种，只有社会主义才能拯救地球。
没有人知这是为什么：人们一样的饮食，有些人活得太久，有些人英年早逝。
I suppose it’s prudent to think that the latest stuff about what “healthy eating” is some guideline you might want to follow while knowing it will change tomorrow, but I wouldn’t be obsessed by it, and I find few people actually are.
Even the intelligent, the educated, the elite, the snobs, they pretty much eat their tapas and cookies and donuts and enjoy pork and eat steaks and drink their orange juice while pretending it’s not full of sugar, etc.
You work with what you think you know, but you aren’t enslaved by the latest news report as if it’s the end of the story and some final verdict on how to live as long as the universe will allow.
There are fashions involved related to pride, or arrogance, in being in on the latest-and-greatest scientific information to distinguish oneself from the common man and feel superior and better educated, and an attendant political and not coincidental satisfaction that the West’s food supply is killing everyone and contributing to global warming and homophobia and sexism and whatever else and that only Socialism can save the planet.
Nobody knows. Some people live too long, some die to young, and they have the same diet.
如果我吃得“健康”，我能活多久我不知道。如果我不吃“健康”食物，我还能活多久，也没有人知道。就像长、更长、更短一样？其中涉及的因素太多了，没有人知道答案，也无法做出与我有关的计算。
我认为明智的做法是，最新的关于“健康饮食”的内容是一些你可能想要遵循的指导原则，同时知道有关它的认知明天会做出改变，但我不会被它困扰，我发现很少有人真正被它困扰。
即使是聪明的、受过教育的、精英的、势利的人，他们也会吃小吃、饼干和甜甜圈，喜欢猪肉、牛排，喝橙汁，同时假装橙汁不含糖，等等。
你会采取你认为自己认知以内的方式，但你不会被最新的新闻报道所奴役，就好像这是故事的结局，是对如何活到宇宙允许的极限的最终判决。
有些时尚与骄傲或傲慢有关，在掌握最新和最伟大的科学信息的过程中把自己与普通人区别开来，感觉自己高人一等，受过更好的教育，以及随之而来的政治满足感，这并非巧合，西方的食物供应正在杀死所有人，导致全球变暖、恐同症、性别歧视以及其他种种，只有社会主义才能拯救地球。
没有人知这是为什么：人们一样的饮食，有些人活得太久，有些人英年早逝。
Chris Forbes-Ewan
I would say it is one of many keys.
Others would include a high level of physical activity; having close and positive relationships with other people (especially friends and family members); having a satisfying working life, i.e. a career or job you enjoy, or if you don’t have a job, doing things of value to others on a volunteer basis; avoiding cigarettes and hard drugs, and drinking alcohol only in moderation (if at all); being involved in a positive way with your community; and finally, choosing your parents very carefully.
(That last one is tongue-in-cheek, by the way—it refers to the importance of genetics as a determinant of longevity.)
我想说这是众多关键之一。
其他包括高水平的体育活动；与他人（尤其是朋友和家人）有密切和积极的关系；工作生活方面满意，即你喜欢的职业或工作，或者如果你没有工作，如果你没有工作，那就志愿为他人做一些有价值的事情；避免吸烟和毒品，饮酒适度（如果真要饮酒的话）；积极参与社区活动；最后，仔细选择你的父母。
最后一点是开玩笑的哈，顺便说一句，这个指的是基因作为长寿决定因素的重要性。
I would say it is one of many keys.
Others would include a high level of physical activity; having close and positive relationships with other people (especially friends and family members); having a satisfying working life, i.e. a career or job you enjoy, or if you don’t have a job, doing things of value to others on a volunteer basis; avoiding cigarettes and hard drugs, and drinking alcohol only in moderation (if at all); being involved in a positive way with your community; and finally, choosing your parents very carefully.
(That last one is tongue-in-cheek, by the way—it refers to the importance of genetics as a determinant of longevity.)
我想说这是众多关键之一。
其他包括高水平的体育活动；与他人（尤其是朋友和家人）有密切和积极的关系；工作生活方面满意，即你喜欢的职业或工作，或者如果你没有工作，如果你没有工作，那就志愿为他人做一些有价值的事情；避免吸烟和毒品，饮酒适度（如果真要饮酒的话）；积极参与社区活动；最后，仔细选择你的父母。
最后一点是开玩笑的哈，顺便说一句，这个指的是基因作为长寿决定因素的重要性。
Oscar J Martinez
I believe that genetics play an important role in increasing your lifespan. How many people eat junk food and have terrible additions and live long lives. Then there are those who eat and live healthy lives and are diagnosed with cancer. It doesn’t hurt to eat healthy but that is not 100% insurance that lifespan will be long. Live life one moment at a time. We all going to die no matter what we do.
我相信遗传学在延长寿命方面发挥着重要作用。有多少人吃有可怕的添加剂的垃圾食品，却长寿。还有一些人饮食健康，生活方式也健康，被诊断出患有癌症。健康饮食并没有坏处，但这并不百分之百保证长寿。过一段时间的生活。无论我们做什么，我们都会死。
I believe that genetics play an important role in increasing your lifespan. How many people eat junk food and have terrible additions and live long lives. Then there are those who eat and live healthy lives and are diagnosed with cancer. It doesn’t hurt to eat healthy but that is not 100% insurance that lifespan will be long. Live life one moment at a time. We all going to die no matter what we do.
我相信遗传学在延长寿命方面发挥着重要作用。有多少人吃有可怕的添加剂的垃圾食品，却长寿。还有一些人饮食健康，生活方式也健康，被诊断出患有癌症。健康饮食并没有坏处，但这并不百分之百保证长寿。过一段时间的生活。无论我们做什么，我们都会死。
Richard Freedman
Mr. Solanki has presented a pretty comprehensive program that is likely good advice. Having said that, there are many options on the pathway to health and longevity. If one takes a helicopter ride and looks down on the earth, you will see many different pathways to health and wellness.
What I’ve learned is that there’s no one diet nor exercise program that works for everyone. We are all different and when you think about it- no two people on the planet have the same diet or exercise regimen ( unless by sheer coincidence). The variability of human genetics, behaviors and availability of nutrients covers a wide range.
No doubt, some combination of diet and exercise will improve one’s chances of living longer and healthier. A balanced diet and an exercise program that includes aerobic and anaerobic training along with proper rest, hydration and mindfulness techniques is in all probability directionally correct.
索兰基先生提出了一个相当全面的计划，这可能是一个很好的建议。话虽如此，在通往健康长寿的道路上有许多选择。如果你乘坐直升机俯瞰地球，在通往健康方面，你会看到许多不同途径。
我学到的是，没有一种饮食或锻炼计划对每个人都有效。我们都是不同的个体，当你仔细想想，就知道在这个星球上没有两个人有相同的饮食或锻炼方案(除非纯属巧合)。人类基因、行为和养分可得性的变化范围很广。
毫无疑问，饮食和锻炼的某种结合让人更有机会活得更长和更健康。均衡的饮食和锻炼计划，包括有氧和无氧训练，以及适当的休息、水合和正念技术，在方向上很可能是完全正确的。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Mr. Solanki has presented a pretty comprehensive program that is likely good advice. Having said that, there are many options on the pathway to health and longevity. If one takes a helicopter ride and looks down on the earth, you will see many different pathways to health and wellness.
What I’ve learned is that there’s no one diet nor exercise program that works for everyone. We are all different and when you think about it- no two people on the planet have the same diet or exercise regimen ( unless by sheer coincidence). The variability of human genetics, behaviors and availability of nutrients covers a wide range.
No doubt, some combination of diet and exercise will improve one’s chances of living longer and healthier. A balanced diet and an exercise program that includes aerobic and anaerobic training along with proper rest, hydration and mindfulness techniques is in all probability directionally correct.
索兰基先生提出了一个相当全面的计划，这可能是一个很好的建议。话虽如此，在通往健康长寿的道路上有许多选择。如果你乘坐直升机俯瞰地球，在通往健康方面，你会看到许多不同途径。
我学到的是，没有一种饮食或锻炼计划对每个人都有效。我们都是不同的个体，当你仔细想想，就知道在这个星球上没有两个人有相同的饮食或锻炼方案(除非纯属巧合)。人类基因、行为和养分可得性的变化范围很广。
毫无疑问，饮食和锻炼的某种结合让人更有机会活得更长和更健康。均衡的饮食和锻炼计划，包括有氧和无氧训练，以及适当的休息、水合和正念技术，在方向上很可能是完全正确的。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Tevin Johnson
I’ll answer from a lab technician prospective on this one. When you get your blood drawn depending on what you’ve eaten or how often you’ve eaten your blood flowing thru your veins will either be full of lipids (fats) and cloudy or clear yellow serum. Imagine something thicker than normal pumping thru your body and going into your heart causing it to work harder than normal wearing it out faster. Not even to mention the lipid rich blood flowing through your veins will also cause clots and give you multiple health issues. However, if you eat healthier your blood will flow thru your veins, heart, other organs easier, causing a systematic effect of good health prolonging the life of those said organs and veins.
TLDR: fatty foods makes fatty blood which causes the body stress, healthy food makes healthy blood that has an easier time flowing thru the body causing it less stress.
我将从一个实验室技术员角度回答这个问题。什么时候抽血取决于你吃了什么或者你吃了多少次，流过静脉的血液会充满脂质(脂肪)和浑浊或清澈的黄色血清。想象一下，一些比正常情况下更厚的东西通过你的身体泵入你的心脏，导致它比正常情况下工作更努力，磨损更快。更不用说流经静脉的富含脂质的血液也会引起血栓，给你带来多种健康问题。然而，如果你吃得更健康，你的血液将更容易流经你的静脉、心脏和其他器官，从而对身体健康产生系统性影响，延长这些器官和静脉的寿命。
扼要概述：高脂肪食物会产生高脂肪血液从而给身体带来压力，健康食物会使健康血液更容易流经身体，从而减少压力。
I’ll answer from a lab technician prospective on this one. When you get your blood drawn depending on what you’ve eaten or how often you’ve eaten your blood flowing thru your veins will either be full of lipids (fats) and cloudy or clear yellow serum. Imagine something thicker than normal pumping thru your body and going into your heart causing it to work harder than normal wearing it out faster. Not even to mention the lipid rich blood flowing through your veins will also cause clots and give you multiple health issues. However, if you eat healthier your blood will flow thru your veins, heart, other organs easier, causing a systematic effect of good health prolonging the life of those said organs and veins.
TLDR: fatty foods makes fatty blood which causes the body stress, healthy food makes healthy blood that has an easier time flowing thru the body causing it less stress.
我将从一个实验室技术员角度回答这个问题。什么时候抽血取决于你吃了什么或者你吃了多少次，流过静脉的血液会充满脂质(脂肪)和浑浊或清澈的黄色血清。想象一下，一些比正常情况下更厚的东西通过你的身体泵入你的心脏，导致它比正常情况下工作更努力，磨损更快。更不用说流经静脉的富含脂质的血液也会引起血栓，给你带来多种健康问题。然而，如果你吃得更健康，你的血液将更容易流经你的静脉、心脏和其他器官，从而对身体健康产生系统性影响，延长这些器官和静脉的寿命。
扼要概述：高脂肪食物会产生高脂肪血液从而给身体带来压力，健康食物会使健康血液更容易流经身体，从而减少压力。
Andrea Krueger
Yes, according to science supported by evidence-based research. Studies found genetics to only play a 20–30% role in longevity.
In 2005, Dan Buettner identified Blue Zones or geographical locations where people have a longer than average life expectancy from eating a 95% plant-based diet with moderate caloric and alcohol consumption, regular physical activity, life purpose, low-stress
The Blue Zones are Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and among the Seventh-Day Adventists in Loma Linda, California.
Loma Linda University’s School of Public Health conducted longitudinal studies exploring the lixs between lifestyle, diet, and disease among Seventh-day Adventists.
They discovered of Adventists living in California who are vegetarians, men live nine years longer and women live six years longer compared to other state residents. Semi- or non-vegetarian Adventists live seven years (men) and four and a half years (women) longer than other Californians.
However, the Pew Research 2014 U.S. Religious Landscape Study based on telephone interviews from all 50 states show appears to substantiate the Blue Zone and Loma Linda’s findings.
Of age distribution in the Mormon and Adventist congregations, sixteen percent of Mormons are over the age 65 compared to twenty percent of Adventists who are over 65.
根据有证据支持的科学研究，答案是肯定的。研究发现，基因在长寿中只起20%-30%的作用。
2005年，丹·布特纳（Dan Buettner）确定了“蓝色地带”或某个地理位置的存在，在那里，人们的预期寿命比平均寿命长，因为他们95%的时候食用植物性饮食，适量摄入热量和酒精，经常进行体育活动，生活目标明确，压力低。
“蓝色地带”是冲绳（日本）；撒丁岛（意大利）；尼科亚（哥斯达黎加）；伊卡里亚（希腊）；在加利福尼亚州洛马琳达的基督复临安息日会（一个世界性的宣教教会）。
洛马琳达大学公共卫生学院对基督复临安息日会的信徒进行了纵向研究，探讨了他们生活方式、饮食和疾病之间的联系。
他们发现，与其他州居民相比，居住在加利福尼亚州的基督复临安息日会信徒中，素食者的男性寿命延长了九年，女性寿命延长了六年。半素食或非素食的基督复临安息日会教徒比其他加州人多活七年（男性）和四年半（女性）。
然而，皮尤研究2014美国宗教景观研究基于对所有50个州的电话采访，似乎证实了蓝色地带”和洛马琳达的研究结果。
在摩门教徒和基督复临安息日会教徒的年龄分布中，16%的摩门教徒年龄超过65岁，而基督复临安息日会教徒年龄超过65岁的比例为20%。
Yes, according to science supported by evidence-based research. Studies found genetics to only play a 20–30% role in longevity.
In 2005, Dan Buettner identified Blue Zones or geographical locations where people have a longer than average life expectancy from eating a 95% plant-based diet with moderate caloric and alcohol consumption, regular physical activity, life purpose, low-stress
The Blue Zones are Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and among the Seventh-Day Adventists in Loma Linda, California.
Loma Linda University’s School of Public Health conducted longitudinal studies exploring the lixs between lifestyle, diet, and disease among Seventh-day Adventists.
They discovered of Adventists living in California who are vegetarians, men live nine years longer and women live six years longer compared to other state residents. Semi- or non-vegetarian Adventists live seven years (men) and four and a half years (women) longer than other Californians.
However, the Pew Research 2014 U.S. Religious Landscape Study based on telephone interviews from all 50 states show appears to substantiate the Blue Zone and Loma Linda’s findings.
Of age distribution in the Mormon and Adventist congregations, sixteen percent of Mormons are over the age 65 compared to twenty percent of Adventists who are over 65.
根据有证据支持的科学研究，答案是肯定的。研究发现，基因在长寿中只起20%-30%的作用。
2005年，丹·布特纳（Dan Buettner）确定了“蓝色地带”或某个地理位置的存在，在那里，人们的预期寿命比平均寿命长，因为他们95%的时候食用植物性饮食，适量摄入热量和酒精，经常进行体育活动，生活目标明确，压力低。
“蓝色地带”是冲绳（日本）；撒丁岛（意大利）；尼科亚（哥斯达黎加）；伊卡里亚（希腊）；在加利福尼亚州洛马琳达的基督复临安息日会（一个世界性的宣教教会）。
洛马琳达大学公共卫生学院对基督复临安息日会的信徒进行了纵向研究，探讨了他们生活方式、饮食和疾病之间的联系。
他们发现，与其他州居民相比，居住在加利福尼亚州的基督复临安息日会信徒中，素食者的男性寿命延长了九年，女性寿命延长了六年。半素食或非素食的基督复临安息日会教徒比其他加州人多活七年（男性）和四年半（女性）。
然而，皮尤研究2014美国宗教景观研究基于对所有50个州的电话采访，似乎证实了蓝色地带”和洛马琳达的研究结果。
在摩门教徒和基督复临安息日会教徒的年龄分布中，16%的摩门教徒年龄超过65岁，而基督复临安息日会教徒年龄超过65岁的比例为20%。
John Loren
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
Don't smoke.
Enjoy physical and mental activities every day.
Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
Maintain a healthy weight and body shape.
Challenge your mind. Keep learning and trying new activities.
Build a strong social network.
Follow preventive care and screening guidelines.
Floss, brush, and see a dentist regularly.
Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
长寿秘诀
无论你的年龄多大，你都有能力改变许多影响你寿命的变量，以及你晚年的活跃度和活力。你可以采取行动来让高寿命更长、更令人满意的几率，其实很简单：
不要吸烟。
享受日常的身体和精神活动。
吃富含全谷物、蔬菜和水果的健康饮食，用更健康的单不饱和脂肪和多不饱和脂肪代替不健康的饱和脂肪和反式脂肪。
每天摄入多种维生素，确保摄入足够的钙和维生素D。
保持健康的体重和体型。
挑战你的思维。不断学习和尝试新的活动。
建立强大的社交网络。
遵循预防护理和筛查指南。
定期用牙线、刷牙和看牙医。
询问你的医生药物是否能帮助你控制慢性疾病的潜在长期副作用，如高血压、骨质疏松或高胆固醇。
Tips for a longer life
No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:
Don't smoke.
Enjoy physical and mental activities every day.
Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
Maintain a healthy weight and body shape.
Challenge your mind. Keep learning and trying new activities.
Build a strong social network.
Follow preventive care and screening guidelines.
Floss, brush, and see a dentist regularly.
Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.
长寿秘诀
无论你的年龄多大，你都有能力改变许多影响你寿命的变量，以及你晚年的活跃度和活力。你可以采取行动来让高寿命更长、更令人满意的几率，其实很简单：
不要吸烟。
享受日常的身体和精神活动。
吃富含全谷物、蔬菜和水果的健康饮食，用更健康的单不饱和脂肪和多不饱和脂肪代替不健康的饱和脂肪和反式脂肪。
每天摄入多种维生素，确保摄入足够的钙和维生素D。
保持健康的体重和体型。
挑战你的思维。不断学习和尝试新的活动。
建立强大的社交网络。
遵循预防护理和筛查指南。
定期用牙线、刷牙和看牙医。
询问你的医生药物是否能帮助你控制慢性疾病的潜在长期副作用，如高血压、骨质疏松或高胆固醇。
Smoking: An enemy of longevity
If you want to live a long, healthy life, make sure you're among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
The news does get better. People who quit smoking can repair some, if not all, of the damage done. After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study. The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.
Diet and aging: Gaining a nutritional edge
Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
Choose fruits and vegetables wisely
Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and sext it for snacks or as a sweet end note after meals.
吸烟：长寿的敌人
如果你想健康长寿，确保自己不吸烟。吸烟会导致心脏病、骨质疏松症、肺气肿和其他慢性肺部问题以及中风。它会使运动时的呼吸更加困难，因此会降低运动的吸引力。它似乎也会损害记忆。
如今确实有好消息。戒烟者可以修复一些（如果不是全部的话）吸烟所造成的损害。吸烟者戒烟后，几个月内心脏病的风险开始下降，五年后，心脏病的风险与从不吸烟的人相当。一项研究表明，在吸烟者戒烟后的2到4年内，中风风险降至与不吸烟者相同。戒烟后结直肠癌的死亡率也逐年下降。在任何年龄段，戒烟都会逐渐降低死于与吸烟有关的癌症的风险，不过在50岁之前戒烟的人中最为显著。
饮食与衰老：获得营养优势
大量研究表明，吃健康食品有助于延长寿命和改善健康。研究表明，健康的饮食可以帮助你避开那些随着年龄增长而困扰人们的疾病，包括心脏病、高血压、癌症和白内障。
在饮食和营养方面，不乏相互矛盾的新建议。坚持基础饮食，做出更广泛的改变，比如少吃肉;多吃蔬菜、水果和全谷物;保持卡路里摄入和消耗的健康平衡。
明智地选择水果和蔬菜
每天至少吃五份水果和蔬菜。当你在盘子里装满水果和蔬菜时，最好每种颜色的水果都有摄入。为了获得更多的健康益处，每天吃九份。选择蔬菜汤和蔬菜或水果沙拉。在早餐麦片上撒些水果，选择它作为零食或饭后的甜点。
If you want to live a long, healthy life, make sure you're among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
The news does get better. People who quit smoking can repair some, if not all, of the damage done. After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study. The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.
Diet and aging: Gaining a nutritional edge
Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.
There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
Choose fruits and vegetables wisely
Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and sext it for snacks or as a sweet end note after meals.
吸烟：长寿的敌人
如果你想健康长寿，确保自己不吸烟。吸烟会导致心脏病、骨质疏松症、肺气肿和其他慢性肺部问题以及中风。它会使运动时的呼吸更加困难，因此会降低运动的吸引力。它似乎也会损害记忆。
如今确实有好消息。戒烟者可以修复一些（如果不是全部的话）吸烟所造成的损害。吸烟者戒烟后，几个月内心脏病的风险开始下降，五年后，心脏病的风险与从不吸烟的人相当。一项研究表明，在吸烟者戒烟后的2到4年内，中风风险降至与不吸烟者相同。戒烟后结直肠癌的死亡率也逐年下降。在任何年龄段，戒烟都会逐渐降低死于与吸烟有关的癌症的风险，不过在50岁之前戒烟的人中最为显著。
饮食与衰老：获得营养优势
大量研究表明，吃健康食品有助于延长寿命和改善健康。研究表明，健康的饮食可以帮助你避开那些随着年龄增长而困扰人们的疾病，包括心脏病、高血压、癌症和白内障。
在饮食和营养方面，不乏相互矛盾的新建议。坚持基础饮食，做出更广泛的改变，比如少吃肉;多吃蔬菜、水果和全谷物;保持卡路里摄入和消耗的健康平衡。
明智地选择水果和蔬菜
每天至少吃五份水果和蔬菜。当你在盘子里装满水果和蔬菜时，最好每种颜色的水果都有摄入。为了获得更多的健康益处，每天吃九份。选择蔬菜汤和蔬菜或水果沙拉。在早餐麦片上撒些水果，选择它作为零食或饭后的甜点。
Choose fats wisely
Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.
If you don't have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.
Choose carbohydrates wisely
Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
Choosing protein wisely
Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.
Don't char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.
明智地选择脂肪
尽可能使用单不饱和和多不饱和油，完全避免反式脂肪。将饱和脂肪限制在每日热量的7%以下，总脂肪限制在每日热量的20%-30%。
如果你没有冠心病，美国心脏协会建议你每周吃两次富含omega-3脂肪酸的食物，如鲑鱼、鳟鱼或鲭鱼。如果你有冠心病病史，如果你的医生建议，每天从油性鱼类和补充剂中摄入大约1克的EPA或DHA。
明智地选择碳水化合物
选择全谷物食物，而不要选择精制谷物食物，如白面包。从流行的全麦和糙米到鲜为人知的全麦，如大麦、保加利亚麦、卡沙麦和藜麦，限制白薯的摄入量。
合理选择蛋白质
强调蛋白质的植物来源，如豆类、坚果和谷物，以帮助你避开动物来源中主要的不健康脂肪。享受各种各样的蔬菜，吃豆类和谷物可以帮助你在一周的时间里补充充分的氨基酸。避开饱和脂肪含量高的蛋白质来源。喜欢吃鱼和精心处理的家禽。如果你吃牛肉，选择瘦肉。
不要将肉、家禽或鱼烧焦或过度烹调——这会导致积累致癌物质。去除脂肪可以避免烤焦，因为脂肪会引起烤架上的火焰燃烧;试着用温和的方式翻炒，用蒸煮或炖煮来代替这些食物。然而，烤蔬菜是安全的。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.
If you don't have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.
Choose carbohydrates wisely
Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
Choosing protein wisely
Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.
Don't char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.
明智地选择脂肪
尽可能使用单不饱和和多不饱和油，完全避免反式脂肪。将饱和脂肪限制在每日热量的7%以下，总脂肪限制在每日热量的20%-30%。
如果你没有冠心病，美国心脏协会建议你每周吃两次富含omega-3脂肪酸的食物，如鲑鱼、鳟鱼或鲭鱼。如果你有冠心病病史，如果你的医生建议，每天从油性鱼类和补充剂中摄入大约1克的EPA或DHA。
明智地选择碳水化合物
选择全谷物食物，而不要选择精制谷物食物，如白面包。从流行的全麦和糙米到鲜为人知的全麦，如大麦、保加利亚麦、卡沙麦和藜麦，限制白薯的摄入量。
合理选择蛋白质
强调蛋白质的植物来源，如豆类、坚果和谷物，以帮助你避开动物来源中主要的不健康脂肪。享受各种各样的蔬菜，吃豆类和谷物可以帮助你在一周的时间里补充充分的氨基酸。避开饱和脂肪含量高的蛋白质来源。喜欢吃鱼和精心处理的家禽。如果你吃牛肉，选择瘦肉。
不要将肉、家禽或鱼烧焦或过度烹调——这会导致积累致癌物质。去除脂肪可以避免烤焦，因为脂肪会引起烤架上的火焰燃烧;试着用温和的方式翻炒，用蒸煮或炖煮来代替这些食物。然而，烤蔬菜是安全的。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Turning the tide on weight gain
Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:
Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.
Shut down the kitchen. Make your kitchen off-limits after dinner
Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.
Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.
Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.
Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you'd like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.
扭转体重增加的趋势
扭转减肥潮流——或者只是保持目前的体重——可能很困难。以下提示可能会有所帮助：
与你的医生合作，也可能是营养师或私人教练。寻求帮助，设定一个合理的目标，采取一些小步骤，使成功更有可能。把你的目标也告诉你的朋友和家人。
关闭厨房，晚饭后禁止进入厨房。
争取一个小的改变。减掉起始体重的5%-10%是一个现实的目标，它对健康有极好的益处，包括降低血压和胆固醇水平，降低患糖尿病的风险。
好好吃。关注蔬菜和全谷物，它们消化缓慢。限制精制碳水化合物。在你的饮食中摄入适量的单不饱和脂肪和多不饱和脂肪。减少饱和脂肪，避免反式脂肪。
注意平衡。摄入的卡路里超过消耗的卡路里会增加体重。消耗的卡路里比摄入的要多。一个适度活跃的人，每天锻炼30分钟左右，每磅体重需要15卡路里的食物。要想一周减掉一磅，你需要通过多运动和少吃来每天减少约500卡路里的热量。
加强活动。如果你正在努力保持健康体重或需要减肥，2005年《美国人饮食指南》建议每天进行60到90分钟的适度活动。你可以每天锻炼一次，或者进行至少10分钟的短跑。步行对每个人来说都几乎是安全的。如果你想进行更剧烈的运动，请咨询你的医生，这会给你的锻炼带来双倍的回报——也就是说，一分钟剧烈的运动大约等于两分钟适度的运动。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:
Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.
Shut down the kitchen. Make your kitchen off-limits after dinner
Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.
Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.
Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.
Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you'd like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.
扭转体重增加的趋势
扭转减肥潮流——或者只是保持目前的体重——可能很困难。以下提示可能会有所帮助：
与你的医生合作，也可能是营养师或私人教练。寻求帮助，设定一个合理的目标，采取一些小步骤，使成功更有可能。把你的目标也告诉你的朋友和家人。
关闭厨房，晚饭后禁止进入厨房。
争取一个小的改变。减掉起始体重的5%-10%是一个现实的目标，它对健康有极好的益处，包括降低血压和胆固醇水平，降低患糖尿病的风险。
好好吃。关注蔬菜和全谷物，它们消化缓慢。限制精制碳水化合物。在你的饮食中摄入适量的单不饱和脂肪和多不饱和脂肪。减少饱和脂肪，避免反式脂肪。
注意平衡。摄入的卡路里超过消耗的卡路里会增加体重。消耗的卡路里比摄入的要多。一个适度活跃的人，每天锻炼30分钟左右，每磅体重需要15卡路里的食物。要想一周减掉一磅，你需要通过多运动和少吃来每天减少约500卡路里的热量。
加强活动。如果你正在努力保持健康体重或需要减肥，2005年《美国人饮食指南》建议每天进行60到90分钟的适度活动。你可以每天锻炼一次，或者进行至少10分钟的短跑。步行对每个人来说都几乎是安全的。如果你想进行更剧烈的运动，请咨询你的医生，这会给你的锻炼带来双倍的回报——也就是说，一分钟剧烈的运动大约等于两分钟适度的运动。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
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