怎樣吃才能更長(zhǎng)壽？

多年來(lái)，關(guān)于健康飲食，人們看到了許多相互矛盾的建議。

First, fat was the bad guy. Then it was considered ideal to avoid sugar and go low-carb.

首先，他們說(shuō)胖是一件壞事，然后出現(xiàn)了只吃肉類、蔬菜而不吃碳化水化合的減肥法。

Lately, dieters trying the trendy ketogenic diet have discovered that if they replace carbs with fat, they can trick their bodies into a natural starvation mode and lose weight, while still enjoying bacon and slurping heavy cream.

前不久的減肥時(shí)尚是上世紀(jì)本來(lái)用于治療兒童癲癇的生酮飲食：如用脂肪替代碳水化合物，可以欺騙我們的身體進(jìn)入自然饑餓模式并迫使身體分解存儲(chǔ)的脂肪以維持生命;同時(shí)一點(diǎn)不妨礙我們繼續(xù)享用美味的培根和醇厚的奶油。

But a new, long-term study published Thursday in The Lancet suggests there may be a winning formula for the amount of carbohydrates to eat every day. It relies on some very unsexy, old advice: everything in moderation.

但上周四在《柳葉刀》上發(fā)表的一項(xiàng)新的長(zhǎng)期研究表明，存在一個(gè)最佳公式，每天攝入一定的碳水化合物可以使健康收益最大化。它依賴于一句老套的箴言：過(guò)猶不及。

Lead researcher Sara Seidelmann, a cardiologist and nutrition researcher at Brigham and Women's Hospital in Boston, told Business Insider that her results suggested a diet "rich in plant based whole foods such as vegetables, whole grains, legumes, and nuts is associated with healthy ageing."

首席研究員，波士頓布萊根婦女醫(yī)院的心臟病專家兼營(yíng)養(yǎng)學(xué)研究員Sara Seidelmann指出，她的研究結(jié)果表明“全植物性的飲食習(xí)慣，如蔬菜、全谷物、豆類和堅(jiān)果，與更長(zhǎng)的預(yù)期壽命有關(guān)”。

That usually means about half of the calories you eat in a day should come from carbohydrates.

而這通常意味著你一天吃進(jìn)去的卡路里大約有一半應(yīng)來(lái)自碳水化合物。

A Goldilocks rule for carbs

碳水化合物的金發(fā)姑娘規(guī)則

For the study, Seidelmann looked at the diets of more than 15,400 adults in the US and another 432,000 people in more than 20 countries around the world. She and her team of researchers analysed that information in relation to how long the study participants lived.

在這項(xiàng)研究中，Seidelmann分析了美國(guó)超過(guò)15400名成年人以及全球20多個(gè)國(guó)家的432000名成年人的飲食習(xí)慣。她的研究團(tuán)隊(duì)采集了參與者在健康方面的信息。

They found that people who ate a moderate amount of carbohydrates – around half of their daily calories – tended to live the longest.

他們發(fā)現(xiàn)，攝入適量碳水化合物——大約提供每日總卡路里的一半——的人往往生存時(shí)間最長(zhǎng)。

Conversely, people who derived more than 70 percent of their energy from carbs or got less than 40 percent of their daily calories from carbohydrates were more likely to die than people who ate something in between.

相反，那些從碳水化合物中獲取70%以上或者不足40%熱量的人，預(yù)期壽命低于中間的人群。

It's a kind of Goldilocks finding: we should eat not too many carbs, not too few, but just the right amount.

這是中庸的勝利：我們應(yīng)該吃不太多或太少的碳水化合物，恰到好處才是最好。

On one end of the spectrum are people who suffer health consequences from eating too many carbs, like in some lower-income countries where people tend to rely on white rice for sustenance without much else on their plate.

一方面，在一些低收入國(guó)家，人們傾向于單純依賴大米和小麥這樣的主食來(lái)維持生計(jì)。

On the other end are people who consume not enough carbs. Surprisingly, the group at highest risk of death in the US study were those who didn't eat carbs, since those people tended to replace carb-heavy foods with animal fats and proteins: "beef, pork, lamb, chicken, and cheese," as Seidelmann put it.

另一方面，令人驚訝的是，研究中發(fā)現(xiàn)，死亡風(fēng)險(xiǎn)最高的人群是那些不吃碳水化合物的人，因?yàn)樗麄儍A向于用動(dòng)物脂肪和蛋白質(zhì)來(lái)替代碳水化合物：“牛肉，豬肉，羊肉，雞肉和奶酪。”

"Clearly, filling your plate with those things increased mortality," she said.

“很明顯，用這些東西填滿你的盤子會(huì)提高你的死亡風(fēng)險(xiǎn)。”Seidelmann說(shuō)。

In fact, the researchers concluded that a 50-year-old who eats within the 50-55 percent carbs margin could expect to live for another 33.1 years, while someone the same age who gets just 30 percent of their calories from carbs would be expected to live roughly 29.1 more years.

事實(shí)上，研究人員得出的結(jié)論是，50歲左右的人，如果日常飲食中碳水化合物提供的熱量占全部食物的50-55%，那他之后的預(yù)期生命長(zhǎng)度是33.1年;而如果他只從碳水化合物中獲取30%的卡路里，那預(yù)期長(zhǎng)度是29.1年。

The important part is getting as many whole, healthful foods onto your plate as possible

盡可能多吃健康食品

There is a way to do a low-carb diet and age well: people who ate small amounts of carbohydrates but more plant-based proteins like veggies, seeds, and nuts were found to be less likely to die and tended to live to a ripe old age.

因?yàn)榇嬖谔妓衔锏淖罴驯壤砸氡３值吞妓衔锏娘嬍?，又希望長(zhǎng)壽，那最好的方法就是降低每日飲食中總的卡路里——食用少量碳水化合物和更多的植物性蛋白質(zhì)如蔬菜、種子和堅(jiān)果，這樣的人往往更加長(zhǎng)壽。

This might be because eating large amounts of animal fat and protein but few fresh plant-based foods can increase inflammation in the body.

這可能是因?yàn)榇罅渴秤脛?dòng)物脂肪和蛋白質(zhì)，而植物性食物攝入不足可以增加體內(nèi)的炎癥。

She agrees there's a short-term link between low-carb diets and weight loss, but cautions that diets like keto and Atkins might not be great long-term strategies.

她認(rèn)可低碳水化合物飲食和減肥之間存在關(guān)聯(lián)，但警告說(shuō)，稱像生酮飲食和阿特金斯減肥法這樣的生活習(xí)慣是不具有可持續(xù)性的。

"There's absolutely nothing more important for our health than what we eat each and every day," she said. "I really would like individuals to realise the power that they have over their own health," she said.

對(duì)我們的健康來(lái)說(shuō)，絕對(duì)沒有什么比我們每天吃的更重要，”她說(shuō)，“我真的希望每個(gè)人都能意識(shí)到他們對(duì)自己身體的影響力，只要改變和控制一些飲食習(xí)慣，就能收獲更長(zhǎng)的預(yù)期壽命。”