Men should steer clear of fruit juice and cake and have plenty of coffee and fibre, but women should eat more fish and dairy to improve their longevity.

男性应远离果汁和蛋糕，多摄入咖啡和纤维； 而女性则应多吃鱼和乳制品，以提高长寿的可能性。

Scientists have revealed sex-specific diet tips for middle-aged people who want to add two to three years to their lives. The link between a healthy diet and a lower risk of dying early from a range of diseases is well established, but researchers from the UK and China wanted to assess whether men and women should be given different priorities in what to eat and what to avoid.

科学家们为希望延长两到三年寿命的中年人揭示了基于性别的饮食建议。 健康饮食与降低因多种疾病过早死亡的风险之间的联系早已确立， 但来自英国和中国的研究人员希望评估，在饮食选择和避免方面，是否应该给予男性和女性不同的侧重。

Data from more than 100,000 British people has indicated that a 45-year-old man can add 1.9 to 3 years to his life by following a diet specifically designed to reduce the risk of developing diabetes. A 45-year-old woman can add 1.5 to 2.3 years with a form of the Mediterranean diet.

对超过10万名英国人的数据分析表明，遵循专门为降低患糖尿病风险而设计的饮食，可以使一名45岁的男性延长1.9至3年的寿命。 而一名45岁的女性采用某种形式的地中海饮食，则可以延长1.5至2.3年的寿命。

The researchers from Queen Mary University, the London School of Hygiene and Tropical Medicine and Huazhong University of Science and Technology said that after "decades of rapid increase, the trajectory of life expectancy has decelerated in recent years", blaming increasingly unhealthy diets.

来自伦敦玛丽女王大学（Queen Mary University）、 伦敦卫生与热带医学院（London School of Hygiene and Tropical Medicine）和华中科技大学（Huazhong University of Science and Technology）的研究人员表示，“经过几十年的快速增长， 预期寿命的增长轨迹近年来已经放缓”，并将此归咎于日益不健康的饮食。

They analysed data from 103,649 people held in the UK Biobank, a vast repository of genetic, health and lifestyle information, to look at five diets and their impact on "all-cause mortality" rates, or the risk of dying early from any disease or condition, including cardiovascular and respiratory diseases and cancer.

他们分析了英国生物银行（UK Biobank）——一个包含基因、健康和生活方式信息的庞大数据库——中保存的103,649人的数据， 研究了五种饮食模式及其对“全因死亡率”的影响，即因任何疾病或状况 （包括心血管疾病、呼吸系统疾病和癌症）过早死亡的风险。

The participants were followed for an average of 10.6 years, during which period 4,314 of them died. Their ages and causes of death were analysed with data about their dietary habits.

这些参与者被平均追踪了10.6年，在此期间有4,314人死亡。 研究人员的分析将他们的年龄、死因与他们的饮食习惯数据结合了起来。

Adhering closely to any one of the five diets was associated with a reduction of between 18 and 24 per cent in the risk of dying during the study period, particularly through a reduction in the risk of cancer and respiratory disease.

在研究期间，严格遵守五种饮食模式中的任何一种，都与死亡风险降低18%至24%相关， 特别是通过降低癌症和呼吸系统疾病的风险来实现。

For women, whole grains, vegetables, legumes, fish and dairy were highly recommended and a moderate alcohol intake was deemed beneficial. Red meat was the only thing women were told to reduce.

对于女性而言，全谷物、蔬菜、豆类、鱼类和乳制品被高度推荐，而适量的酒精摄入被认为是有益的。 红肉是唯一被建议女性减少摄入的食物。

For men, fibre and coffee were recommended and trans fats — found in some baked and fried goods — as well as "sugar-sweetened beverages and fruit juice" were to be avoided, as well as red meat.

对于男性而言，推荐摄入纤维和咖啡，而应避免反式脂肪——存在于某些烘焙和油炸食品中——以及“含糖饮料和果汁”， 还有红肉。

A 45-year-old woman whose diet scored highly on the AMED scale could expect to live for another 39.4 years, to 84.4 years old, on average, compared with another 37.1 years — an age of 82.1 — for those whose diets got the lowest scores.

在AMED评分体系中得分高的45岁女性，平均预期寿命可再增加39.4年，达到84.4岁， 而得分最低的女性则只能再活37.1年，即寿命为82.1岁。

The AMED diet recommends that some alcohol is better than none for both men and women. Women should aim for between 0.6 and 1.87 units of alcohol — no more than a small to medium glass of wine — per day. Men should aim for between 1.25 and 3.75 units per day, no more than about a pint and a half of beer.

AMED饮食建议，对于男性和女性来说，适量饮酒比完全不喝要好。 女性每天的酒精摄入量应控制在0.6至1.87个单位之间——不超过一小杯到一中杯的葡萄酒。 男性每天的酒精摄入量应控制在1.25至3.75个单位之间，不超过大约一品脱半的啤酒。

The researchers concluded: "Our results underscore the significance of adhering to healthy dietary patterns based on dietary recommendations for extending life expectancy, offering individuals the flexibility to adapt these dietary patterns according to their preferences and traditions."

研究人员总结道： “我们的研究结果强调了遵循基于饮食建议的健康饮食模式对于延长预期寿命的重要性， 这为个人提供了根据自身偏好和传统调整这些饮食模式的灵活性。”

The link held true even for those who do not have genes linked to greater longevity, they said.

他们表示，即使对于没有与更长寿命相关基因的人，这种关联也依然成立。

本文来自公众微信号：爱语吧英语