Italy, Japan, and Costa Rica may seem worlds apart, yet they share a remarkable connection. These nations are home to three of the world's six 'Blue Zones' - regions where residents are said to have a significantly greater chance of reaching 100 than average US citizens.

意大利、日本和哥斯达黎加看似天差地别，但它们之间却有着非凡的联系。 这三个国家是世界上六个“蓝区”中的三个所在地——在这些地区，居民活到100岁的几率据说比普通美国公民要高得多。



But if you're not fortunate enough to call these longevity hotspots home, there's no need to worry. Researchers recently explained a potentially pivotal 'secret' for residents' longevity, which focuses on an approach called the '80% trick' or 'Hara Hachi Bu'.

不过，如果你没有机会在这些长寿圣地安家落户，也不必担心。 研究人员最近揭示了当地居民长寿的一个潜在关键“秘诀”， 即一种名为“八分饱法则”或“腹八分目”的方法。

The dietary principle is probably bad news for anyone keen to eat three generous meals per day. It is believed that some Blue Zone residents might only have a single small meal in the evening, intentionally stopping at about 80% fullness, which is why the practice is named as such.

对于那些热衷于每天吃三顿丰盛大餐的人来说，这一饮食原则恐怕是个坏消息。 据信，一些蓝区居民晚上可能只吃一顿小餐，并且有意在吃到八分饱时就停下来， 这就是该做法得名的原因。

This approach is believed to ward off the familiar 'food coma' sensations that follow overindulgence, whilst allowing inhabitants to remain energetic throughout their day. According to researcher Dan Buettner, the technique originated in Okinawa, one of Japan's smallest islands.

人们认为，这种方法能避免因过度饮食而产生的常见的“食物昏迷”感， 同时让人们一整天都精力充沛。 据研究员丹·布特纳介绍，这一技巧源自日本最小的岛屿之一——冲绳。

As noted by the Mirror in 2024, he explained: "The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, 'I'm full' and an Okinawan says, 'I'm no longer hungry'."

据《镜报》2024年报道，他解释说： “从长远来看，适度饮食的秘诀在于模仿冲绳人的环境和习惯。 美国人说‘我吃饱了’和冲绳人说‘我不饿了’之间，存在显著的热量差距。”

Previous studies suggest that Okinawans typically sustain a 'calorie deficit', consuming around 1,900 calories instead of the usual 2,000 to 2,500, which is associated with a reduced risk of age-related diseases.

先前的研究表明，冲绳人通常保持“热量缺口”，他们摄入的热量约为1900卡路里，而不是通常的2000至2500卡路里， 这有助于降低患与年龄相关疾病的风险。

These views are echoed by Dr Deborah Lee, a GP at Dr Fox Pharmacy. She told the Mirror that eating less may even help slow down the ageing process.

福克斯药房的全科医生德博拉·李博士也持类似观点。 她告诉《镜报》，少吃甚至可能有助于减缓衰老过程。

"Imagine what 80% of your meal would look like, and aim to leave 20% behind," she said in a past interview. "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate.

“想象一下你每餐八分饱的样子，并尽量留下两成食物不吃，”她在过去的一次采访中说， “限制热量摄入被认为可以减缓衰老过程。 少吃会降低新陈代谢率。

"With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia."

“新陈代谢过程减少，氧化作用也会随之减少。 氧化应激可能是当今许多慢性疾病——心脏病、癌症、 2型糖尿病和痴呆症——的发病基础。”

Dr Lee proposed that eating slowly may help follow the 80% rule. Findings from a 2012 study show that slower eating can lead to greater satisfaction and reduced hunger between meals.

李博士建议，细嚼慢咽可能有助于遵循八分饱法则。 2012年的一项研究发现，细嚼慢咽能带来更大的满足感，并减少两餐之间的饥饿感。

She continued: "Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate.

她接着说：“营养学家认为，当你看着自己的餐盘时，如果你有意识地进食，细嚼慢咽，充分咀嚼每一口食物， 那么你只需吃掉餐盘上八成的食物就能感到满足。”

"The diet has many benefits. You don't have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition."

“这种饮食方式有很多好处。 你无需计算热量，也没有绝对禁止食用的食物。 它能适应你的工作和社会日程安排。 你仍然可以大量摄入健康食品，获得良好的营养。”

素材来源：iYuba

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