據(jù)《柳葉刀》的研究推測，中國人均預期壽命將于2040年超過美國，達到81.9歲，西班牙將取代日本，位于榜首。

According to the research of The Lancet, the average life expectancy in China will surpass that of the United States in 2040, reaching 81.9 years old. Spain will replace Japan and be at the top of the list.

總體而言，無論在哪個國家，人類都將越來越長壽。是什么在影響我們的壽命？通過分析1990年~2016年的全球疾病負擔數(shù)據(jù)，研究人員發(fā)現(xiàn)，除了煙草、心血管疾病等風險，飲食也是重要因素。

Generally speaking, no matter in which country, human beings will live longer and longer. What is affecting our lifespan? By analyzing the global burden of disease data from 1990 to 2016, researchers found that in addition to tobacco and cardiovascular disease risks, diet is also an important factor.

Nature：吃得越飽，死得越早，應盡早調(diào)整飲食

Nature: The more you eat, the sooner you die, you should adjust your diet as soon as possible

來自德國馬克斯·普朗克衰老生物學研究所、德國科隆大學、英國研究所和倫敦大學學院的科學家們用小鼠對此進行了研究，用800只小鼠進行晚期飲食限制轉換。Babraham

Scientists from the Max Planck Institute for Aging Biology in Germany, the University of Cologne in Germany, the Babraham Institute in the UK, and University College London have studied this with mice, using 800 mice for late-stage dietary restriction switching.

結果發(fā)現(xiàn)，如果成年后的小鼠進食量比隨意進食的小鼠減少40%，有進食限制的小鼠老年時能夠活得更健康且壽命更長。如果進食限制的小鼠一段時間后改為隨意進食，死亡率則比之前增加很多，也就是說，要持續(xù)的減少食物攝入才能獲得長期益處。

The results found that if the adult mice eat 40% less than the free-eating mice, the mice with eating restrictions can live healthier and longer lifespans in old age. If mice with restricted food intake are changed to ad libitum after a period of time, the mortality rate will increase much more than before. That is to say, the long-term benefits can be obtained by continuously reducing food intake.

另外，如果老年小鼠在年輕時隨意進食，老年后才轉變?yōu)橄拗骑嬍?，就算后來體重減輕了，但脂肪組織的基因活性還是和隨意進食的小鼠相似，這是因為脂肪組織是有記憶效應的。因此，在生命早期就建立起長期堅持的減少食物攝入量，對老年健康和延長壽命有著有益的影響。

In addition, if old mice eat freely when they are young, and then switch to restricted diets after old age, even if they lose weight later, the gene activity of adipose tissue is still similar to that of mice that eat freely. This is because adipose tissue has a memory effect. of. Therefore, establishing a long-term persistent reduction in food intake early in life has a beneficial effect on the health of the elderly and prolonging life.

Partridge教授表示：“晚年才開始改變飲食習慣，對壽命可能沒有那么好，健康是一件終生的事。”

Professor Partridge said: "I only started to change my eating habits in my later years. It may not be so good for life expectancy. Health is a lifelong matter."

2019年，《柳葉刀》公布了一項時間跨度近30年的全球領域的重磅研究，即195個國家和地區(qū)飲食結構造成的死亡率和疾病負擔。

In 2019, "The Lancet" published a major global study spanning nearly 30 years, namely, the mortality and disease burden caused by the dietary structure of 195 countries and regions.

原文指出，在2017年的統(tǒng)計數(shù)據(jù)中，中國因為飲食結構問題，引發(fā)的心血管疾病死亡率和癌癥死亡率，在世界人口居前二十位的大國中排名第一，比印象中喜愛高糖高油飲食的美國還要高上不少。為什么中國因為飲食結構問題造成的死亡率會那么高？

The original text pointed out that in 2017 statistics, China's cardiovascular disease mortality and cancer mortality caused by dietary problems ranked first among the world's top 20 large countries with a population, and it loves high sugar than the impression. The high-oil diet in the United States is much higher. Why is the mortality rate caused by dietary structure problems in China so high?

很多人以為糖和脂肪才是影響健康的最大殺手，其實，在飲食結構導致的死亡排行榜上，前三名分別為高鈉飲食、雜糧攝入不足和水果攝入不足。僅2017年，因為高鈉飲食導致的死亡人數(shù)為300萬，因為雜糧攝入不足接近300萬，因為水果攝入不足約為200萬。

Many people think that sugar and fat are the biggest killers that affect health. In fact, in the list of deaths caused by diet, the top three are high-sodium diet, insufficient intake of grains, and insufficient intake of fruits. In 2017 alone, the number of deaths due to high-sodium diets was 3 million, the intake of miscellaneous grains was close to 3 million, and the intake of fruits was about 2 million.

1、鈉超標

1. Excessive sodium

高鈉飲食一直被視為殺手榜上的第一把交椅，而在此項研究中，中國的鈉攝入量一騎絕塵，成為全球最嚴重的鈉攝入過多國家。長期的高鈉飲食是包括心血管疾病在內(nèi)的多種疾病的誘因，世界排名第一的鈉攝入量，讓中國連續(xù)在死亡排名榜上出現(xiàn)。

The high-sodium diet has always been regarded as the top spot on the killer list, and in this study, China’s sodium intake has become the world’s most severely over-sodium intake country. A long-term high-sodium diet is the cause of many diseases, including cardiovascular diseases. The world's number one sodium intake has kept China on the list of deaths.

2、水果攝入不足

2. Insufficient fruit intake

在水果攝入這方面，及格推薦量為每天100克，最佳推薦量為250克，中國在這方面連及格線都沒有達到，更別說最佳推薦量了。

In terms of fruit intake, the recommended amount for passing is 100 grams per day, and the best recommended amount is 250 grams. In this regard, China has not even reached the passing line, let alone the best recommended amount.

3、雜糧攝入量

3. Intake of miscellaneous grains

如同水果攝入量一樣，中國的雜糧攝入量也沒能達到及格線，鄰國日本和韓國都是過了及格線的。

Like fruit intake, China's intake of miscellaneous grains has not reached the pass line, and neighboring countries Japan and South Korea have both passed the pass line.

4、omega-3脂肪酸攝入量

4. Intake of omega-3 fatty acids

日本在飲食結構導致的全因死亡率是全球最低的，但事實上，日本人在加工肉類、含糖飲料和反式脂肪的攝入量比中國還高，為什么他們因飲食結構的死亡率卻低那么多呢？

Japan’s dietary structure has the lowest all-cause mortality rate in the world, but in fact, Japanese people consume more processed meat, sugar-sweetened beverages and trans fats than China’s. Why do they die due to dietary structure? Is it so much lower?

研究認為，關鍵在于omega-3脂肪酸的攝入量。在omega-3脂肪酸攝入量的排行榜上，中國的數(shù)據(jù)僅為推薦量的一半，而日本卻遠遠超過了推薦量，甚至超出了表格限制，輕松超越西歐、北美、澳大利亞等國家，更別說是中國。

Studies believe that the key lies in the intake of omega-3 fatty acids. In the ranking of omega-3 fatty acid intake, China's data is only half of the recommended amount, while Japan far exceeds the recommended amount, even exceeding the table limit, easily surpassing Western Europe, North America, Australia and other countries. Let alone China.

omega-3脂肪酸常見于深海魚類，這與日本人的飲食來源有很大的關系。

Omega-3 fatty acids are commonly found in deep-sea fish, which has a lot to do with the Japanese diet.

既然如此，我們應該怎樣吃才能降低這種風險？《柳葉刀》在該研究中給出了各種食物的推薦量，結合我國的《中國居民膳食指南》，小九給大家總結以下幾點。

That being the case, how should we eat to reduce this risk? "The Lancet" gives the recommended amount of various foods in the study, combined with my country's "Chinese Residents Dietary Guidelines", Xiao Jiu summarizes the following points for everyone.

低鈉飲食

Low sodium diet

在《中國居民膳食指南（2016）》中，推薦的每日攝入量為6克以下，《柳葉刀》的建議更加嚴格，最佳標準為3克左右。

In the "Dietary Guidelines for Chinese Residents (2016)", the recommended daily intake is less than 6 grams, and the recommendations of the "Lancet" are more stringent, and the best standard is about 3 grams.

在《柳葉刀》的統(tǒng)計中，中國人鹽分的每日攝入量平均為8克以上，《中國居民膳食指南解讀》2012年的調(diào)查，中國居民每日攝入鹽分平均量在10.5克，遠遠超出標準。少吃鹽，有意地避開高鹽食物，在做菜的時候少放鹽，就能降低鈉鹽的攝入。

According to the statistics of The Lancet, the average daily salt intake of Chinese people is more than 8 grams. According to the 2012 survey of Chinese Residents’ Dietary Guidelines, the average daily salt intake of Chinese residents is 10.5 grams. Far beyond the standard. Eating less salt, avoiding high-salt foods deliberately, and adding less salt when cooking can reduce sodium intake.

多吃水果

Eat more fruits

《柳葉刀》給出的水果每日推薦量是250克，也就是半斤，及格線設定在100克。《中國居民膳食指南》建議，成年人每日水果攝入量為200~350克，與《柳葉刀》的建議十分接近。

The recommended daily amount of fruit in The Lancet is 250 grams, which is half a catty, and the passing line is set at 100 grams. The "Dietary Guidelines for Chinese Residents" recommends that the daily intake of fruits for adults is 200 to 350 grams, which is very close to the recommendations of The Lancet.

水果中富含多種維生素、膳食纖維等多種營養(yǎng)元素，多吃水果對身體健康很有好處。

Fruits are rich in a variety of vitamins, dietary fiber and other nutrients. Eating more fruits is good for your health.

雜糧代替精米精面

Miscellaneous grains instead of polished rice noodles

每天125克的雜糧攝入量其實看起來并不多，但實際攝入量差得挺遠的。中國人習慣食用精米精面，為精米精面在飲食健康方面評價一向不高，可以多吃一些雜糧，將平時吃的精米精面替換成雜糧。

The daily intake of 125 grams of miscellaneous grains does not seem to be much, but the actual intake is quite far away. Chinese people are accustomed to eating polished rice and noodles, because the evaluation of polished rice and noodles in terms of dietary health has always been low, you can eat more miscellaneous grains, and replace the normal rice and noodles with miscellaneous grains.

對于其他不健康因素不能放松

Can't relax for other unhealthy factors

雖然在此項研究中，紅肉、反式脂肪、含糖飲料的排名比較靠后，但這不代表我們能放松警惕，隨意大吃大喝，還是要有意識的控制這些食物的攝入。

Although in this study, red meat, trans fat, and sugar-sweetened beverages rank lower, this does not mean that we can relax our vigilance and eat and drink at will, but we must consciously control the intake of these foods.

為了保持健康，要堅持正確的飲食，當然也不要走向極端，一點鹽也不吃、把水果當三餐、為了節(jié)食不吃飯，都是矯枉過正的做法。適度，才是最健康的。

In order to maintain your health, you must adhere to the correct diet. Of course, you should not go to extremes. Not eating any salt, eating fruits as three meals, and skipping meals for dieting are all overkill. Moderation is the healthiest.

From website:https://www.hqck.net/