延長壽命的3種飲食習慣

3 Eating Habits That Add Years to Your Life

延長壽命的3種飲食習慣

I have always had trouble understanding the meaning of life and death. I mean, I do understand, but I can’t accept the fact that some people live till 100 and others die in their 20s to 50s. Believe it or not, but I am so afraid of death that I am ready to look for that Fountain of Youth my entire life.

我一直很難理解生與死的意義。我的意思是，我是能理解的，但是我不能接受有些人能活到100歲而有些人卻在20—50多歲時離世的事實。不管你信不信，我特別害怕死亡，以至於我已準備好一生都去尋求長生不老泉。

I monitor my eating habits, do regular exercise and consult researchers and doctors regularly. My goal is to add years to my life and I am sure I will reach it and live more than 100 years. Why? Because I stick to these three eating habits recommended by many doctors and researchers.

我監督自己的飲食習慣，進行常規鍛鍊並定期諮詢研究員和醫生。我的目標就是延長壽命，我肯定我能實現這個目標，活到100多歲。爲什麼？因爲許多醫生和研究員給我建議了3個飲食習慣，我一直堅持這些習慣。

1. Never eat carbs alone

1. 永遠不要只吃碳水化合物

Carbohydrates can wreak havoc on your blood sugar, increasing your risk for diabetes, heart disease, and high blood pressure. It does not mean that you should eliminate carbs from your eating plan. Your body still needs healthy carbs, as well as healthy fat and protein to keep your blood sugar at bay. If you want to live longer, consume carbs with protein or healthy fat, but never eat it alone.

碳水化合物會破壞你的血糖，增加你患糖尿病，心臟病和高血壓的風險。這並不意味着你應該將碳水化合物從你的飲食計劃中取消。你的身體需要健康的碳水化合物以及健康的脂肪和蛋白質以控制血糖。如果你想活的久一點，那麼就混合着蛋白質或健康脂肪攝入碳水化合物，但永遠不要只吃碳水化合物。

2. Watch out for hydrogenated fat

2．注意你的氫化脂肪

Dieters shy away from anything that contains fat, but there is a huge difference between healthy fat and trans fats. Healthy fat is vital for your brain, while hydrogenated fat (or trans fats) can lead to many health problems and shorter life. Margarine, processed oils, shortening, baked goods and some processed foods are all high in trans fats.

節食者會避開任何含有脂肪的食物，但是在健康脂肪和轉化脂肪之間存在着很大的差異。健康脂肪對你的大腦至關重要，而氫化脂肪（或轉化脂肪）則會導致很多的健康問題，也會使壽命縮短。人造黃油、成品油、起酥油，烘焙食品和一些加工食品都含有大量的轉化脂肪。

3. Fill half your plate with color

3. 餐盤中一半的食物要有顏色

When the body does not get enough nutrients and phytonutrients, it can’t work properly. No matter what you put on your plate, make sure you add some colorful foods too. Leafy greens, vegetables, and fruits are loaded with phytonutrients, vitamins, minerals, antioxidants, and fiber. Plus they have anti-inflammatory and cancer-fighting properties.

當身體不能獲得足夠的營養素和植物營養素時，就不能正常運作了。不管你的餐盤中有什麼，一定確保添加一些有顏色的食物。綠葉蔬菜、蔬菜和水果含有大量的植物營養素、維他命、礦物質、抗氧化劑和纖維。而且這些食物還有消炎和抗癌的特質。