当涉及到最长和最健康的日本人时，日本人是第1位 - 从字面上看。根据世界卫生组织的说法，今天在日本出生的儿童享有世界上任何国家的最佳预期寿命：84年。
Think the U.S. is close behind? You’d be wrong: The average life expectancy stateside is 79 years. And you’d have to drop down the list by nearly three dozen places to find the U.S. even with nations like Cuba, Lebanon and Costa Rica.
Japan’s secret is, in large part, the diet. A recent study by日本国家全球卫生与医学中心发现坚持联合国的人日本饮食指南全因死亡率的风险较低，包括心血管疾病和2型糖尿病。
Here’s another comparison: Compared to 32 percent of Americans, only 3.6 percent of Japanese adults are obese. And Japanese adults are nearly three times less likely to be overweight than Americans, according to jointresearchfrom the University of Minnesota and Japan’s Masahiko Gemma Waseda University.
以下是日本生活中最佳保存的秘密，以及如何将它们用于改善健康和减肥。万博彩票下载安卓狗万体育买球
1.开始吃大豆
Japan’s reliance on plant-based protein, especially soy, pays off in terms of weight loss, according to Katie Ferraro, RD, MPH, an assistant clinical professor at the University of California, San Francisco and the University of San Diego. Intake of soy protein — found in tofu, edamame, soybeans and tempeh — has been链接to weight loss, even when caloric intake doesn’t change. Researchers believe soy protein may influence hormonal levels and, thus, metabolic rate, to encourage weight loss.
2. SNACK SMART
典型的日本食物图案包括每天三顿饭和“ Oyatsu”或下午小吃。Ferraro补充说：“与美国相比，零食约占平均卡路里摄入量的25％，通常是营养价值低的零食食品。”在日本，零食的范围可以从米球到糖果，但通常会少，因此它们不会给热量鳞片带来。另外，当涉及到不太健康的食物时，一种“适度的万物”方法阻止了剥夺食物，从而导致反弹。
3.填充鱼
在日本，牛肉，家禽和猪肉非常昂贵 - 但价格标签转化为严重的健康益处。费雷罗说，人们转向鱼类的主要来源。实际上，大多数研究将日本置于世界上排名第三的国家。营养教练说：“鱼是一种很棒的瘦蛋白质来源，饱和脂肪含量低，还含有维生素和抗炎物质，例如omega-3脂肪酸。”Amy Dix。这些化合物可能会促进健康的体重管理，因为维生素缺陷会损害能量水平和代谢率，同时研究The American Journal of Clinical Nutritionhas linked inflammation and weight gain.
4. PRACTICE HARA HACHI BUNME
The Japanese island of Okinawa stresses a cultural habit known as hara hachi bu, which suggests that people should eat until they are 80 percent full. Dix considers this a tried-and-true weight-loss tip she passes on to her clients. “By stopping eating before we’re completely stuffed, we give our brain time to catch up with our belly,” she says. Most experts believe it takes about 20 minutes for your brain to register when your stomach is full. So by giving yourself this 80 percent buffer, you reduce the likelihood that you’ll overeat during any given meal. This also explains why research consistently shows that eating slowly promotes weight loss: it gives your brain time to register when you’re full — before you’re stuffed.
5. MOVE REGULARLY
日本饮食不存在于真空中。In Japan, people don’t typically hit the gym like Americans do, but over all, they are still more active, according to Dix, who points out Japanese walk far more as a regular part of their lives due to the high costs of cars and the easy accessibility of public transportation. That simple extra daily movement impacts bone health, cardiovascular health, mental well being and body composition, among other health benefits.
6.喝茶
Dix说，茶不仅是许多美国人食用的糖包装饮料的无热量替代品，而且还充满了可以帮助减肥和整体健康管理的抗氧化剂。万博彩票下载安卓狗万体育买球尤其是绿茶富含Epigallocatechin Gallate（又名EGCG），研究发表在Medicine & Science in Sports & Exercise表演可以通过增加身体每分钟可以使用的氧气来提高锻炼性能。
阅读更多>水对减肥有益的5个原因万博彩票下载安卓狗万体育买球
7. EAT FERMENTED FOODS
Along with fermented soy, pickled foods are also a big part of the Japanese diet, which impacts gut health, according to Dix. While the gut microbiome is still a relatively new area of study, a 2015 study published in the journalCell表明,健康的肠道菌群的变化链接to the conversion of energy-storing white fat to energy-burning brown fat. The result: weight loss.
8. START YOUR MEAL WITH SOUP
Or, just make soup the focus of your meal as it often is in Japan, Ferraro says. Eating more soup (as long as it’s not cream-based) is a solid weight-loss strategy, as it’s not just lower in calories than most solid foods, but also incredibly filling. Research published inAppetite甚至表明，作为粉刷前的“开胃菜”，吃一碗低热量汤会减少人们的总热量摄入量以促进体重减轻。万博彩票下载安卓狗万体育买球
9. HITTING THEIR MACROS
日本可能不计算他们的大量营养素nd caloric intake like Americans tend to do, but they still do a great job at balancing carbohydrates, protein and fat at every meal, says Dix. Rice is certainly common in most Japanese meals, but contrary to what we see in Japanese restaurants here in the States, the serving sizes are often very small. Plus, that rice comes coupled with slow-to-digest, satiating ingredients like fibrous veggies and protein- and fat-rich fish and seafood. That’s why, even though people in Japan tend to eat much more rice than the average American, they have far fewer problems with blood sugar control.
