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Seven Health Secrets For Longevity
Addtime:2018-08-06 10:56:09 Hit:2868

今天跟大家聊一个有意思的话题:都说慢性病是富贵病,但发达地区的平均寿命却最高,这怎么解释?

Today we would like to talk with you on an interesting topic: as we all know, chronic diseases are diseases of affluence. But why people living in developed areas such as Japan and Shanghai have a higher average life span?


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大家都知道,日本是全球最长寿的国家,而根据统计,中国有两个地区也很长寿,一个是香港,平均寿命甚至超过了日本;一个是上海,已经非常接近日本。

As we all know, Japan is a country with the greatest longevity in the world. Data shows Hong Kong and Shanghai of China also enjoy a high reputation with high longevity, which is very closed to Japan for Shanghai, and even beyond Japan for HK. 


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都说大城市压力大,自然环境差,但数据却告诉我们,发达地区的寿命普遍更高。这一方面有医疗条件的原因,另一方面,这些地区也确实有一些共同的有利于健康的生活方式。今天我们就一起来看看,日本、香港、上海共同的长寿秘诀。


People are always talking that living in big city suffers a great pressure and bad natural environment. However, data tells us that the average life span for many big cities is even much higher than others. For one hand, these areas possess good medical resource. For the other hand, these areas have developed a set of healthy lifestyle. Let us take a look at their secrets of longevity.  


01


都爱煲汤,饭前喝汤

Having soup before meals

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香港的饮食与广东相似,都是出了名的爱煲汤,爱喝汤。

Hong Kong diet is similar to that of Guangdong Province, known as loving making soup and drinking soup. 


去过香港和上海的朋友都深有体会,进餐时一般先喝汤在吃饭,酒楼宴请亲朋、款待来宾,都要先点个“靓汤”。日本人也是出了名的爱喝汤,比如风靡日本的味增汤,甚至日本人在吃拉面的时候是一定要先喝勺汤的。

Friends who have been to Hong Kong and Shanghai have a deep understanding of it. They usually drink soup before meals. When inviting relatives and friends or entertaining guests, a soup would be ordered first. The Japanese are also famous for their love for soup, such as Japanese miso soup, which is very popular in Japan, even when the Japanese eat ramen, they would drink the soup first.


这跟大陆多数地区吃完饭喝碗汤的习惯相反。饭前先喝汤,胜过良药方这话是有科学道理的。从口腔、咽喉、食道到胃,犹如一条通道,是食物必经之路,吃饭前,先喝几口汤(或进一点水),等于给这段消化道加点“润滑剂”。而且饭前喝汤可以增强饱腹感,可以起到保持身材、减肥作用。


It is just the opposite of the habits of mainland China drinking soup after meals. The Chinese saying  “Taking a bow of soup before meal is better than medicine” does make sense. There needs liquid to moisten the path from oral cavity, throat to esophagus and stomach. Soup makes the role as moistener. Moreover, drinking soup before meal can produce overstuffed feelings which restrict food-intake so as to keep in shape and lose weight. 




02


饮食清淡,多清蒸,少煎炸

Bland diet: steaming more, frying less

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我国膳食指南推荐烹调时,多选用蒸、煮、凉拌等方式,更营养健康。

Based on healthy diet principles, Chinese diet guidance suggests steaming, boiling, stewing and salad more than frying, roasting and baking.


日本人在这点上做得就很好,一来他们喜欢将生菜、胡萝卜、黄瓜等拌入调料汁直接生吃;二来很多菜都采用蒸煮的加工方式,最后淋上一点油,这样既减少高温热油对营养素的破坏,又减少油类摄入,对心血管健康有利。

The Japanese have done a good job at this point. They like to mix lettuce, carrots, cucumbers, etc. into the seasoning juice and eat them directly. In addition, many of their dishes are cooked in the way of steaming, and finally a little oil is applied so as to reduce the damage of nutrients by high-temperature of hot oil and to reduce oil intake, which is surely beneficial to cardiovascular health.


香港主流菜系是广东菜,多通过清蒸等烹饪手法,较少煎炒、油炸等,清淡少油。上海人在饮食方面讲究营养、滋补、口感。上海菜相对于我国其他地区的人来说,用油用盐也是偏少的。

Hong Kong's mainstream cuisine is Cantonese cuisine. It is often cooked by steaming, less frying, etc., thus it is lighter and less oily. Shanghai people pay much attention to nutrition, nourishment and taste in the diet. Compared with people in other parts of China, Shanghai cuisine uses less salt.


饮食油腻、辛辣,是慢性病与肠胃病的主因。所以建议大家,烹饪时要尽量少油少盐,多蒸煮,少炒炸;多蔬菜,少肉食。

Greasy and spicy for diet is the main cause of chronic diseases and gastrointestinal diseases. Therefore, it is highly recommended that everyone should try to minimize oil and salt, stew and steam more, fry and roast less, more vegetables and less meat.


03


多吃鱼虾,少吃畜肉

More seafood, less meat

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营养学上有句话:吃四条腿的不如吃两条腿的,吃两条腿的不如吃没有腿的。换句话说:吃畜肉不如吃禽肉,吃禽肉不如吃鱼肉。猪牛羊肉高热量高脂肪,而且相对更难消化;鸡鸭鹅肉高蛋白低脂肪;当然更好的是鱼肉,肉质细嫩鲜美、营养丰富,而且易消化。

There is a saying in nutriology: it is better to eat two legs than eating four legs, to eat those without legs than eating two legs. In other words, eating meat is not as good as eating poultry. Eating poultry is worse than eating fish. Pig, beef and mutton are high in calories and high in fat, and relatively hard to digest; chicken, duck and goose are high in protein and low in fat; of course, the fish is better, the meat is tender and delicious, nutritious and easy to digest. 

日本、香港、上海都临海,海产品丰富,都喜欢吃鱼虾。尤其是日本,这是世界上国民吃鱼最多的国家之一,人均每年吃鱼 100多公斤,是世界平均值的5-6倍。


Japan, Hong Kong, and Shanghai are all coastal and rich in seafood. People living there all like to eat fish and shrimp. Especially for Japan, it is one of the countries in the world where the nationals eat the most fish. Each person eats more than 100 kilograms of fish per year, which is 5-6 times as much as the world average.


04


吃得少而精致

Eating less but more delicate

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很多去过日本的人都有同样的感觉就是——吃不饱。没错,多数人在吃日本料理时普遍感受就是吃不饱,这就是日本长寿秘诀的重要之处——食物量小而精;同样,香港人同样也注重饮食的少量精致。

Many people who have been to Japan have the same feeling that they are not eating enough. Yes, most people feel that eating is not enough when eating Japanese food. This is the important point of Japan's longevity secrets - the amount of food is small and refined; similarly, Hong Kong people also pay attention to the small amount of exquisite food.


在上海,大家也会发现,他们的餐具比较小,小碗、小碟...小一点的碗只有酒杯大小。用小一点的餐具,更有利于控制摄入,避免吃的过多过饱。

In Shanghai, you will also find that their tableware is small: small bowls, small dishes... the smaller bowl is only as the same as the size of the glass. Using smaller utensils help s to control intake and avoid over-stuffed. 


中医有句老话:若要身体安,三分饥和寒。我国著名保健专家洪昭光教授曾强调:吃饭一定要七八分饱。记住这一句话就可以延年益寿。古今中外,延年益寿办法不下几百种之多,但是都无效,真正公认最有效的办法就一种,我们叫“低热量膳食”,说白了就是七八分饱。

There is an old saying in Chinese medicine: If you want to be physically fit, stay a little hunger and cold. Professor Hong Zhaoguang, a well-known health expert in China, once stressed that eating 70%-80% of the fullness is best. Remember this sentence helps you to prolong life, which is also known as “low-calorie diet”.


吃得少而精致,这是生活品质的一种表现。少,保证了不吃得太饱;精致,保证了菜品的高质量。

Eating less and exquisite is a manifestation of the quality of life. Less ensures that you do not eat too full; exquisite ensures the quality of the dishes.


05


压力大,但张弛有度

Keep a good balance between work and leisure under life pressure 


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现代社会,恐怕没有几个人压力不大的。最关键的是,要学会排解,劳逸结合,张弛有度。

In modern society, I am afraid that few people are under little pressure. The most important thing is to learn how to keep a good balance between work and relaxation. 


日本人、香港人、上海人都崇尚敬业,工作压力都非常大。但另一方面,他们都很懂得劳逸结合,工作时认真努力,休息时尽情放松,在酷爱旅游的人群中,日本人,香港人、上海人占有很大的比重。同样,他们都重视体育锻炼,跑步、高尔夫、游泳、羽毛球等成了他们健体和缓解压力的主要方式。

Japanese, Hong Kong, and Shanghainese all admire dedication so their work pressures are very large. On the other hand, they all know how to combine work and rest. They work hard when they work, and relax when they are at rest. Among the people who love to travel, Japanese, Hong Kong, and Shanghainese have a large proportion. Similarly, they all attach importance to physical exercise, running, golf, swimming, badminton, which become the main way to maintain their body and relieve stress.


06


不退休,或退休生活丰富

Late retirement or funny senior life

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在香港没有严格的退休年龄,很多人到了七八十岁还在工作,街上70多岁的出租车司机比比皆是;日本内阁府曾经调查显示,日本人有89%的人选择65岁退休,37%选择70岁退休。老年人在退休后继续参与社会活动,保持了足够的运动量是其寿命延长的原因之一。而上海人退休之后最喜欢的是旅游,60-70岁市民每年外出游玩的比例高达77.8%,他们旅游的目的就是“玩得开心”。

There is no strict retirement age in Hong Kong. Many people are still working in the 70s and 80s. There are many taxi drivers in the 70s on the street. The Japanese Cabinet Office has investigated that 89% of Japanese people choose to retire at 65 years old and 37% chose to retire at 70 years old. Older people continue to participate in social activities after retirement, and maintaining adequate exercise is one of the reasons for their longevity. The most popular thing for Shanghainese after retirement is tourism. The proportion of 60-70-year-old citizens who go out to play each year is as high as 77.8%. The purpose of their travel is to "have fun."


很多人退休后无所事事,生活忽然失去重心,身体迅速退化。而那些孤独老人自杀的新闻更是频频发生。这并不是劝大家不退休,而是即便退休,也该给自己找点事做,找点乐子。很多不缺钱的老年人,儿女不在身边,天天孤独地守在家里,何不约上几位老朋友,一起去旅行呢?


Many people do nothing after retirement, and their lives suddenly lose their focus and their bodies deteriorate rapidly. The news of old people suicide by lonely is more and more frequent. This is not to persuade everyone not to retire, but even if you retire, you should find something for yourself and have some fun. For those elderly people who are not short of money, and staying at home alone every day, why not go to travel with a few old friends together?


07


健康意识强,医疗保障好

Advanced health awareness and health care system

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日本、香港、上海的医疗技术水平和医疗保障水平是比较高的,这不用多说,社会环境我们无法改变。但这三地人重视健康的程度也是非常高的。比如,在香港大街上,药店要比饭店还多,在香港中医药的普及程度,远远超过内地。同样,香港人非常重视体检,在香港定期做身体检查,仿佛成为了生活中的一部分。所以在力所能及的情况下,增强健康意识,注意身体保养,也是很重要。


The medical technology level and medical security level in Japan, Hong Kong and Shanghai are relatively higher. Needless to say, the social environment cannot be changed easily, but we need to say that their health awareness is high. For example, on the streets of Hong Kong, there are more pharmacies than restaurants, and the popularity of Chinese medicine in Hong Kong far exceeds that of the Chinese mainland. Similarly, Hong Kong people attach great importance to physical examinations, and regular physical examinations in Hong Kong seem to be part of their lives. Therefore, it is also important to enhance health awareness and pay attention to body maintenance as far as possible.



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