新研究：世界最健康的5种饮食方式

　　地中海饮食

　　What it is: A traditional Mediterranean diet, eaten by people in Greece, Italy and Spain, emphasizes seasonality².

　　它是什么：传统的地中海饮食是希腊、意大利和西班牙人的饮食方式，它强调季节性。

　　Signature foods: Fruits, vegetables, whole grains, legumes, nuts and olive oil are the stars of the show.

　　典型食材：水果、蔬菜、粗粮、豆类、坚果和橄榄油是招牌食材。

　　What the research says: The benefits of a Mediterranean diet have been studied since the 70s, and researchers have found that living that olive oil life can help people lose weight, lower their and cardiovascular disease risk.

　　研究人员怎么说: 对地中海饮食好处的研究可以追述到70年代，研究人员发现，这种吃橄榄油的生活方式可以帮助人们减肥，降低他们患心血管疾病的风险。

　　New Nordic Diet

　　New Nordic Diet

　　新北欧饮食

　　What it is: Scientists designed this diet to contain 35 percent meat, more whole grains and locally sourced produce and more than 75 percent organic produce.

　　它是什么：科学家将这种饮食设计为含有35%的肉类，更多的粗粮和本地产的食材和75%以上的有机农产品。

　　Signature foods: Whole grain cereals like oats and rye; and low-fat dairy; meats include beef, pork, lamb and reindeer³.

　　典型食材：燕麦和黑麦一类的粗粮、低脂的奶制品、牛肉、猪肉、羊肉和驯鹿肉等肉类。

　　What the research says: Scientists are praising it for its ecological⁴ and socioeconomic benefits, as it cuts down on meat production and long-distance imported foods.

　　研究人员怎么说：科学家们称赞它的生态效益和社会经济效益，因为它减少了肉类生产和长途进口食品消耗。

　　Traditional Okinawa Diet

　　Traditional Okinawa Diet

　　冲绳传统饮食

　　What it is: This low-calorie yet nutrition dense⁵ diet is big on fruits and vegetables but sparse⁶ when it comes to meat, refined grains, sugar, salt and full-fat dairy.

　　它是什么：这种低热量又营养丰富的饮食主要是水果和蔬菜，以及少量的肉类、精制谷物、糖、盐和全脂乳制品。

　　Signature foods: Sweet potatoes, rice, green leafy vegetables, green and yellow vegetables, soybean-based foods like tofu and soy sauce. Okinawa residents only ate modest amounts of seafood⁷, lean meat, fruit and tea.

　　典型食材：红薯、大米、绿叶蔬菜、绿色和黄色蔬菜、豆腐和酱油一类的豆制品。冲绳的居民只吃少量的海鲜、瘦肉、水果和茶。

　　What the research says: Modern-day Okinawans are catching⁸ up economically with their mainland cousins, which means rates of obesity⁹ are rising as well. But the people who grew up eating traditionally are still alive and clinging to their culinary traditions.

　　研究人员怎么说：现代的冲绳在经济上赶超了内地一些城市，这意味着肥胖率也在增长。但以传统饮食为主的人依旧存在，并坚持他们的烹饪传统。

　　Traditional Asian Diet

　　Traditional Asian Diet

　　亚洲传统饮食

　　What it is: It prioritizes rice, noodles and whole grains, as well as fruits, vegetables, legumes, seeds and nuts as the most-eaten food groups.

　　它是什么：这种饮食以大米、面条、谷物为先，同时将水果、蔬菜、豆类、种子和坚果作为最常吃的食物。

　　Signature foods: There are many different countries whose traditional ways of eating follow this model, but they all seem to have white rice as a staple¹⁰.

　　典型食材：有许多不同的国家，他们的传统的饮食方式遵循这种模式，但他们都似乎以白米为主食。

　　What the research says: Asian countries have less incidences of obesity, cardiovascular disease and metabolic¹¹ diseases like diabetes¹² than Western countries.

　　研究人员怎么说：亚洲国家的肥胖、心血管疾病和糖尿病一类的代谢性疾病的发生率比西方国家少。

　　‘French Paradox¹³’ Diet

　　'French Paradox' Diet

　　“法国悖论”饮食

　　What it is: The French have some of the lowest obesity rates in the developed world and highest life expectancies¹⁴, despite the rich food they eat.

　　他是什么：法国不仅是肥胖率最低的发达国家，而且国人的预期寿命最高，尽管他们吃着丰富的食物。

　　Signature foods: Full fat cheese and yogurt, butter, bread, and small but regular amounts of cheese and chocolate are some of the hallmarks of this rich diet.

　　典型食材：全脂奶酪和酸奶、黄油、面包，和小但是常规量的奶酪和巧克力，这是这种丰富饮食的特点。

　　What the research says: Some researchers think that the so-called “French Paradox” has more to do with lifestyle than anything French people eat. For instance, their portions are small, they don’t snack, they walk everywhere and they eat very, very slowly.

　　研究人员怎么说：一些研究人员认为，所谓的“法国悖论”更多地与他们的生活方式有关，而非与饮食有关。例如，他们食物的分量都很小，他们不吃零食，他们去哪都走路，而且他们吃得非常慢。

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