延长寿命的3种饮食习惯

3 Eating Habits That Add Years to Your Life

延长寿命的3种饮食习惯

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.

我一直很难理解生与死的意义。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岁而有些人却在20—50多岁时离世的事实。不管你信不信，我特别害怕死亡，以至于我已准备好一生都去寻求长生不老泉。

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.

我监督自己的饮食习惯，进行常规锻炼并定期咨询研究员和医生。我的目标就是延长寿命，我肯定我能实现这个目标，活到100多岁。为什么？因为许多医生和研究员给我建议了3个饮食习惯，我一直坚持这些习惯。

1. Never eat carbs alone

1. 永远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.

碳水化合物会破坏你的血糖，增加你患糖尿病，心脏病和高血压的风险。这并不意味着你应该将碳水化合物从你的饮食计划中取消。你的身体需要健康的碳水化合物以及健康的脂肪和蛋白质以控制血糖。如果你想活的久一点，那么就混合着蛋白质或健康脂肪摄入碳水化合物，但永远不要只吃碳水化合物。

2. Watch out for hydrogenated fat

2．注意你的氢化脂肪

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.

节食者会避开任何含有脂肪的食物，但是在健康脂肪和转化脂肪之间存在着很大的差异。健康脂肪对你的大脑至关重要，而氢化脂肪（或转化脂肪）则会导致很多的健康问题，也会使寿命缩短。人造黄油、成品油、起酥油，烘焙食品和一些加工食品都含有大量的转化脂肪。

3. Fill half your plate with color

3. 餐盘中一半的食物要有颜色

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.

当身体不能获得足够的营养素和植物营养素时，就不能正常运作了。不管你的餐盘中有什么，一定确保添加一些有颜色的食物。绿叶蔬菜、蔬菜和水果含有大量的植物营养素、维他命、矿物质、抗氧化剂和纤维。而且这些食物还有消炎和抗癌的特质。