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Beer marinade for meat
肉をビールでマリネすると
肉の中の発がん性化合物の形成を抑えるらしい。
Grilling your meat in a beer marinade (mm-hmm, beer) may reduce the formation of carcinogenic compounds in the meat, according to a new study.
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Peppers
ピーマンとかパプリカとかシシトウを週に２回とか３回食べると
パーキンソン病の進み具合を３０％ほど遅らせることができるんですって。
Eating peppers two to four times or more per week is linked to an approximately 30 percent lowered risk of developing Parkinson's disease, according to a 2013 study.
ワタシにピッタリの情報！
でも食べたくない食品の１つなんだ〜
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Crushed red pepper flakes
唐辛子？赤いピーマン？のフレークは食欲を抑えられます
だって。
中森明菜が何にでもタバスコをかけるって言ってましたね。
Speaking of pepper, sprinkling crushed red pepper flakes onto your dinner could help you pump the brakes before you overeat, based on results from a recent study.More: The food that can prevent overeating
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Watermelon juice
スイカはアミノ酸の L−シトルリン を含んでいるので
汗をかくことをする前にスイカのジュースを一口だけでも飲んでおくと
運動した後の体の痛みを避けることが出来るわよ
ですって。
Strange but true: If you sip on some watermelon juice before a sweat session, it could help you steer clear of post-workout soreness, according to the results of a 2013 study. Why? Watermelon contains an amino acid called L-citrulline that improves blood flow.
1930年に、日本の研究者によりスイカの果汁から発見されたアミノ酸がL-シトル
リンです。
Citrullus vulgaris (シトルラス ブルガリス)というスイカの学名から
シトルリンという名前がつけられたのです。
シトルリンは、その名の通り、スイカをはじめキュウリなどのウリ科の野菜に多
く含まれてます。
また、シトルリンはたんぱく質を構成しない「遊離アミノ酸」の一種といわれて
おり、
血液や尿をはじめ、細胞中、全てに存在しているといわれてます。
[アミノ酸の種類]
たんぱく質を構成するアミノ酸・・・結合アミノ酸
たんぱく質を構成しないアミノ酸・・・遊離アミノ酸
では、シトルリンにはどんな効果があるのでしょうか？
シトルリンは、一酸化窒素を作り出したり、増やす働きがあるのです。
一酸化窒素とはどういう作用を体に及ぼすのでしょうか。
それは、血管を広げ、血流量を増やす働きがあるといわれてます。
つまりシトルリンを摂取すると、
細胞中全て、つまり、体中の血流が良くなるということです。
女性には、冷え性の予防や改善 や むくみの防止、肩こりの改善、 痔の予防、ダイエットなどに効くといわれます。
男性は、上記に加え、特にペニスの血管が広がり、血流量が増え、
結果的に海綿 体が充血しやすくなり、
ペニスの大きさが増大するともいわれてます。
あらら・・・
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Nuts
ナッツを毎日食べてる人は死亡率をグンと低くすることが出来るんですって。
それも３０年のスパンで？？？
要するに長生きできるってこと？
Love almond butter or a nutty trail mix? In a study from last November, people who ate nuts almost daily slashed their mortality risk over a 30-year span.
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Shiitake mushrooms
担子菌 つまり 菌糸体 つまり 椎茸系のキノコのこと？
生物は苦手
を合成したもの？は感染した細胞からHPVを根こそぎにするんだって。
だから昔の日本人は椎茸をたくさん食べてたから子宮頸癌で死ぬ人が少なかったわけか？
椎茸なんか食べないアメリカ人女性は毎年8000人が死んでるって話です。
現在は日本人女性も結構子宮頸癌で亡くなってて、日本は毎年5000人って聞いたかな？
最近の日本人は椎茸を食べないものね。
こんな話は初めてでした。
椎茸はフランスの化粧品に使われててベガスに居た時は通販で買ってましたよ。
その話かと思ってたら子宮頸癌の話でビックリしました。
子宮頸癌のウイルスって普通は自然に消滅するって聞いてた。
２種類は大変なことになるけど、って。
椎茸パワーのお蔭だったのかしら？
A compound in Basidiomycete mushrooms (which includes the shiitake variety) might help eradicate HPV from infected tissues, according to new research. The results are preliminary, but mushrooms are full of fiber and vitamin B6, so eating them is a win either way.
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Canola oil
カノーラオイル（菜種油ですね）はお腹の脂肪を減らしてくれるんですって。
abdominal visceral fat 内臓脂肪のことかな？
In one 2013 study, consuming smoothies that contained canola or high-oleic canola oils was associated with reduced abdominal fat.
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Dark chocolate
ダークチョコレート（もちろん適宜の量のことですけどね）は
ジャンクフードを食べたい欲望を抑えてくれて
ストレスからのメタボ効果も抑えてくれるんですって。
Eating dark chocolate (in moderation, of course) can help you avoid both junk-food cravings and the metabolic effects of stress, according to research we've previously covered.
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次はカロリーを減らしてくれる５つの食品ですって。
http://www.msn.com/en-us/health/weightloss/5-negative-calorie-foods-that-can-help-you-lose-weight/ar-BBiTXs4?ocid=UP97DHP#page=2
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マッシュルーム きのこ
ケール キャベツの一種でお正月の飾りの葉牡丹とか呼ばれる「葉キャベツ」じゃないですか？
キャベツ
かぼちゃ
トマト
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体重が減らない２５の理由
http://www.msn.com/en-us/health/weightloss/25-reasons-youre-not-losing-weight/ss-AAbwMal?ocid=UP97DHP#image=2
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You Don't Drink Water
水をもっと飲めって
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!
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You Think Walking Your Dog Is Enough
犬の散歩の１５分で充分と思ってない？
３０分はカーディオの運動をしなきゃね
A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch - big time - and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.
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You Overeat Healthy Foods
健康に良い食品だからってたくさん食べ過ぎてやしない？
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories.
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You Only Do Cardio
運動たってカーディオの運動だけしかやってないんじゃない？
ウエイトもやらなきゃね
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.
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You Exercise With an Empty Stomach
空腹状態で運動してるんじゃない？
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.
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Your Partner Isn't on the Same Healthy Road
パートナーの健康志向の方向が違うんじゃない？
同じ方向を向いてるならいいのにね。
A partner who's on a similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat. You can't expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need his support in losing weight is a great first step in finding compromises - for both of you. For starters, the next time you have dinner out, offer to split an appetizer or skip dessert.
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You Leave Out Entire Food Groups
食が偏ってない？
Giving up entire food groups can lead to a nutritional deficiency - not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbohydrates, focus on whole grains and remember to monitor portion control. Usually it's the extra servings that add to your waistline, not the pasta itself.
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You Don't Sleep Enough
ちゃんと寝てないんじゃない？
Making time for your workouts can mean less time for sleep, but it's important to get enough z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones.
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You Don't Get Enough Veggies
野菜を充分摂ってないんじゃない？
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories - and all that fiber keeps the body feeling fuller longer.
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You Eat While Standing Up
立ったまま食べてるってことない？
何かしながら食べるって良くないのよ。
Standing at the fridge or the counter to chow down isn't saving time or energy and can lead to mindless eating. It's best to designate time for snacking and meals that's set apart from other activities.
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You Wear Clothes That Are Too Big
ゆとりの有る服着てるんじゃない？
Loose clothes are comfy, but they cover up the body and allow you to forget what you look like, which can work against your fitness motivation. Instead, opt for clothes that have a more fitted silhouette to help give you a sense of your body image. Or better yet, start the day in your gym outfit to inspire you to do something active.
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You're on a Diet. Well, Sort Of . . .
ダイエットするする詐欺してない？
ちゃんと守らなきゃ。
Whether you're on Jenny Craig, Weight Watchers, or your own diet-and-exercise plan, you can't do it halfheartedly and expect to see results. Stay committed to your plan, or you'll see the pounds stay on your tush instead of dropping from the scale.
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You're Addicted to Condiments and Toppings
サラダはいいけど
サラダにいっぱい高カロリーのものを乗っけて食べてない？
A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your favorite salad extras add on. For instance, 10 croutons is an easy 100 calories.
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You Don't Eat Breakfast
朝ご飯、抜いてるんじゃない？
Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to fat because it thinks it's being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything: include protein to give yourself sustainable energy and fiber to fill you up for hours.
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You Don't Practice Portion Control
ちゃんと計量してないんじゃない？
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to give your body the "I'm full" signal in order to help you drop the fork when the time is right and move on with your day.
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You Eat Without Thinking
食べる時は食べることに集中してないんじゃない？
食べながらテレビを見てるとかPCの画面を見てるとかやってるんじゃない？
Aligning mealtime with a screen like your computer or the TV can hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you don't even realize how much you're scarfing when your mind is somewhere else.
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You Don't Cut Your Food
一口サイズに小さく切って食べてないんじゃない？
Something as simple as slicing up your dinner can be helpful for your overeating woes. Cutting food into tiny pieces may seem slightly childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.
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You Still Drink Soda
炭酸飲料なんか飲んでるんじゃない？
ダイエット系でも良くないのよ。
ダイエット系でも１日２本以上飲んでる人のウエストは飲まない人よりずっと大きいのよ。
Soda offers literally no nutritional benefits, and continuing to drink the beverage is sabotaging your weight-loss goals - even if you only drink diet. Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were 500 percent larger than the nondrinkers. Since quitting soda is no joke, check out this 28-day plan for breaking a cola habit.
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You Don't Eat Enough
ちゃんと食べてないんじゃない？
Don't starve yourself to save calories for later. It'll not only mess up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren't starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.
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You Don't Leave Time For Fun
ストレスに負けてしまって、外に出て神経をリラックスさせるような時間をとってないんじゃない？
Since stress is shown to cause weight gain by triggering the body to eat more - especially foods high in sugar and fat -- make sure you give yourself time to relax and unwind. And it's an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie-burners!
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You Overindulge in Low-Fat Foods
低カロリー食品だと思ってたくさん食べてない？
Going for foods with a lower calorie count can be deceiving, since many times they're filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting "lighter," leading you to eat more. You'll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing.
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You Don't Keep a Food Journal
食べたものを記録してないんじゃない？
Writing down what you eat is an essential way to monitor daily caloric intake. Don't think it's worth the effort? A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight monitored their food intake by keeping a journal.
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You're Always Dining Out
いつも外食してるんじゃない？
これからは友達と一緒に行って半分こするとか
サラダにチキンでワインの代わりにお水にしときなさい。
Hitting your favorite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with appetizers, drinks, fried foods, and dessert. Calorie counts are also a mystery, since many foods aren't labeled. If you don't want to give up your nights out, then split a meal with a friend, order healthy options like salads and grilled chicken, and sip water instead of wine.
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You Never Indulge
粗食しかしてないんじゃない？
長い目でダイエットするなら粗食ばっかりじゃなくてもいいのよ。
ケーキを食べたからって運動量を増やさなくってもウエストは変わらないわよ。
In an otherwise healthy diet, eating a few french fries or a piece of chocolate cake isn't going to ruin your weight-loss goals. A study found that it isn't necessary to up workout intensity the day after a piece of cake and that a daily variance of as much as 600 calories won't reflect on your waistline, as long as you maintain a healthy diet in the long run.
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You Eat the Wrong Post-Workout Snacks
運動後の間食は150kcalまでに抑えてね。
ちゃんと計ってね。まさか大袋のまま手を突っ込んで食べるなんてしてないわよね？
A post-workout snack is just that - a snack. And unless it's mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag.
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どこかに「お箸で食べろ」というのがあったような記憶。
そしたら時間はかかるし
それで食べる量は減るし時間はかかるからダイエットに良い
と書いてあったんだけど、このサイトではなかったようです。
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８つのパワーフルーツについて：
1) Pomegranate
ざくろ
聖書に出て来る果物ってふつうは皆さん「リンゴ」だと思ってるけど
神学的には「ザクロ」なんですって。
If you’ve ever suffered from erectile dysfunction, try adding this “natural Viagra” to your daily diet. Research shows that the powerful antioxidant agents in pomegranate seeds and juice can help reverse oxidative damage—what nutritionist Oz Garcia, Ph.D., calls “natural rusting”—to the vascular system, which plays a major role in the ability to achieve and maintain erections. Perhaps this is why some theologians believe the pomegranate—and not the apple—was the forbidden fruit in the Garden of Eden.
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2) Apple
りんご
One medium-size apple is a filling, ready-to-eat snack that is packed with four grams of soluble fiber—17% of the Daily Value (DV), or the amount you need each day. “This is important for colon health and controlling blood sugar levels,” says Elson Haas, M.D., author of Staying Healthy with Nutrition. “It’s also a good source of immune-boosting vitamin C.” Apples also contain quercetin, which has antihistamine and antiallergy properties.
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３) Grape
ぶどう
Research has shown that consuming high-glycemic carbs after workouts produces a greater amount of glycogen—replenishing what you’ve depleted after a hard session—than consuming carbs that are lower on the glycemic index (GI). “Grapes are a very highglycemic fruit,” says nutritionist and physique specialist John Kiefer, “which makes them an ideal post-training snack.” They’re also loaded with vitamins A, C, and B6, and folate, in addition to several essential minerals.
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4) Cherry
さくらんぼ
Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth, says inflammation in the body is the root cause of most disease and discomfort. “Chronic inflammation can wreak havoc on your vascular system,” he says, “but a lot of guys also suffer acute inflammation caused by sports injuries.” Studies suggest weekend warriors can ease aches and pains by eating tart cherries. These have the highest concentration of anthocyanins 1 and 2, which help block enzymes associated with inflammation.
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5) Blackberry
ブラックベリー
種が嫌い。
Garcia recommends blackberries for their exceptional phytonutrient power and vitamin K content (36 percent of the DV). “This is important for men because it’s been shown to help lower risk of prostate cancer,” he says. “It’s also high in the mineral manganese, which helps support optimal testosterone production.” Blackberries—along with blueberries, bilberries, and raspberries—are also rich in the antioxidant lutein, which helps promote eye health by helping prevent macular degeneration.
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6) Grapefruit
グレープフルーツ
The famous Scripps Clinic “Grapefruit Diet” study showed that participants who ate half a grapefruit before each meal lost an average of 3.6 pounds in 12 weeks. “It’s a great appetite suppressant,” Bowden says. “It also contains pectin, a soluble fiber that’s been shown to slow the progression of atherosclerosis.” Avoid eating grapefruit when taking prescription (or over-the-counter) medications, though. “It interacts with liver enzymes in a way that can keep the medication in your system longer than expected."
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7) Lemon
レモン
“The citric acid in lemons helps break down lipids and stimulates digestive juices,” says Haas, who does a 10-day lemonade cleanse each year to reduce body fat and cholesterol. “Adding the juice of half a lemon to a glass of water every morning supports liver and gall bladder function.” Drink some fresh lemon juice before your next meeting. The energizing scent has been shown to mitigate fatigue, anxiety, and nervousness, and can increase concentration and alertness.
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8) Papaya
パパヤ
Papain, an enzyme in papaya, has been shown to relieve gas from indigestion. Another of its enzymes, chymopapain, has been used to relieve inflammation. One cup of fresh, ripe papaya has only 60 calories, yet packs a whopping 144 percent of the DV of vitamin C (88mg). “When buying papayas,” Garcia says, “look for ones that are mostly yellow and yield slightly to pressure.
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8 Foods That Promote Weight Loss
体重を落とす８つの食べ物
Black Beans
あずきに似た黒い豆
我が家は缶詰で買っています。
They may not be the tastiest food on the planet, but black beans are incredibly solid when it comes to losing weight. One cup contains 15 grams of protein, and there's no saturated fat that's typically found in other protein sources like meat.Toss some into a mixed bean salad, mix them with rice, or even use them in a quesadilla as your main source of protein. They're also a good way to clean out your digestive tract, and are high in folate, fiber, vitamin B1, and magnesium.
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Oatmeal
燕麦
毎日食べています。
Instead of that bacon, egg, and cheese sandwich, turn to oatmeal for your daily breakfast (at least during the work week). Oatmeal is an excellent pre- or post-workout meal that packs you with both protein and carbs and keeps you full (it's definitely one of those "sticks to your ribs" kind of deals). Buy regular oatmeal in bulk (not the sweetened kind), toss it on the stove with milk and cinnamon, and throw in some blueberries for good measure. Oatmeal is also a great way to make cookies.
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Cottage Cheese
塩分が物凄く多いので低塩のものを。
No, you won't turn into your grandma if you add cottage cheese to your diet. Cottage cheese is one of the most low-fat cheeses and a great source of protein and calcium. However, be careful about the amount of sodium in cottage cheese (one cup contains 918 milligrams of sodium, which is most of the recommended amount of 1,500 milligrams daily). Choose low-sodium brands of cottage cheese, which contain about 29 milligrams per one cup.
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Hard-Boiled Eggs
固茹で玉子
Breakfast is often the most important meal of the day, and eggs are an excellent way to stay full for hours. Research has shown that consuming two to four hard-boiled eggs every morning (depending on your recommended calorie intake for the day) will help keep you fuller and more satisfied throughout the day.In one study out of the Rochester Centre for Obesity in America, researchers found that eating eggs for breakfast actually helped overweight or obese women lower their calorie intake throughout the day, compared to those who ate bagels for breakfast. In the study, even though the bagel-based breakfasts contained the same amount of calories as the egg breakfasts, the women who ate eggs were more successful in losing weight because they stayed full and ate smaller lunches.
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Avocados
アボカド
食べるようにしています。
Avocados may be high in fat, but it’s the kind that’s good for you and lowers bad (LDL) cholesterol — known as monounsaturated fatty acids. These fatty acids are a good substitute for saturated fatty acids, which are the bad kind of fat. Avocados are also rich in cholesterol-lowering compounds, vitamins E, C, K, B6, and potassium.
When it comes to losing pounds, avocados are on your side: A 2013 study from Penn State University found that foods with high-oleic oils like avocados lowered people’s belly fat by 1.6 percent compared to people who ate a flax/safflower oil mix for four weeks. Another study found that adding avocados to participants’ diets helped them lower their cholesterol significantly.
For a high-protein breakfast before a big day, cut an avocado in half, take out the seed, then crack an egg over it to nestle nicely into its niche. Stick it in the oven until the egg bakes, sprinkle it with salt and pepper, then eat it with toast and sriracha. To add some pizzazz to your turkey sandwich, slice off some avocado, sandwich it between hummus, mozzarella cheese (one of the most low-fat cheeses), and kale.
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Lentils
レンズ豆
なかなか食べる機会が無い
Like beans, lentils are humble and cheap and come in bulk. You have to soak them first before you boil them, but once the process is complete, they can be a filling and nutrient-dense way to eat dinner without binging on fatty protein sources. These little dried beans are high in folate, fiber, copper, iron, protein, vitamin B1, and potassium — and they're extremely low in fat. You really can’t go wrong.
Try mixing lentils in with brown rice and cumin for Mujadarra — a popular Middle Eastern dish that can be finished off with a fried egg on top. Lentil salads are a great way to make salads a little more substantial, and cooking a lentil curry mixed with veggies is another creative dish. Other great legumes include red lentils, black lentils, yellow lentils, red beans, and green mung beans.
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Salmon
鮭
食べるようにしています。
Lean protein is the best substitution for red meat, and salmon is the king of lean protein. Packed with omega-3 fatty acids, vitamins B12, D, and B3, salmon has also been shown to help people lose weight. Research has shown that people who eat salmon had lower fasting insulin levels, which improves health and lowers the risk of developing diabetes. In a 2011 study, researchers found that people who ate salmon had lower weight gain than people who ate non-salmon types of fish.
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Quinoa
キノア
高いから買ったことが無い
If beans and legumes aren’t enough, add some quinoa to your mix of weight loss foods — it’s a good substitute for rice or carbs but is essentially a dense source of protein. Using quinoa for breakfast bowls or dinner bowls will help you avoid carbohydrates that aren’t as nutritional.
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既出かも。
http://www.msn.com/en-us/health/wellness/15-eating-habits-that-make-you-live-longer/ss-BBkofaJ?ocid=UP97DHP
長生きするための１５の食品
Get 95% of your food from plants
食べるものの９５％は植物系にしろって。
Produce, whole grains and beans dominate meals all year long in each of the Blue Zones. People eat an impressive variety of vegetables when they are in season, and then pickle or dry the surplus. The best of the best longevity foods are leafy greens. In Ikaria, more than 75 varieties grow like weeds. Studies found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens.
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Consume meat no more than twice a week
肉を食べるのは週に２回まで。
３回はダメ。
Families in most of the Blue Zones enjoy meat sparingly, as a side or a way to flavor other dishes. Aim to limit your intake to 2 ounces or less of cooked meat (an amount smaller than a deck of cards) five times a month. And favor chicken, lamb or pork from family farms. The meat in the Blue Zones comes from animals that graze or forage freely, which likely leads to higher levels of omega-3 fatty acids.
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Eat up to 3 ounces of fish daily
毎日魚を３オンス ９０ｇあたり 食べろって。
The Adventist Health Study 2, which has been following 96,000 Americans since 2002, discovered that people who ate a plant-based diet and included a small portion of fish up to once a day were the ones who lived the longest. In the Blue Zones overseas, fish is a common part of everyday meals. For the most part, the best fish choices are middle-of-the-food-chain species such as sardines, anchovies and cod, which aren't exposed to high levels of mercury or other chemicals.
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Cut back on dairy
乳製品は減らしなさい。
The human digestive system isn't optimized for cow's milk, which happens to be high in fat and sugar. People in the Blue Zones get their calcium from plants. (A cup of cooked kale, for instance, gives you as much calcium as a cup of milk.) However, goat's- and sheep's-milk products like yogurt and cheese are common in the traditional diets of Ikaria and Sardinia. We don't know if it's the milk that makes folks healthier or the fact that they climb the same hilly terrain as their goats.
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Enjoy up to three eggs per week
玉子は週に３個まで。汗
In the Blue Zones, people tend to eat just one egg at a time: For example, Nicoyans fry an egg to fold into a corn tortilla and Okinawans boil an egg in soup. Try filling out a one-egg breakfast with fruit or other plant-based foods such as whole-grain porridge or bread. When baking, use 1/4 cup of applesauce, 1/4 cup of mashed potatoes or a small banana to sub in for one egg.
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Add a half cup of cooked beans every day
毎日半カップの豆を食べなさい。
118mlか。
Black beans in Nicoya, soybeans in Okinawa, lentils, garbanzo and white beans in the Mediterranean: Beans are the cornerstone of Blue Zones diets. On average, beans are made up of 21 percent protein, 77 percent complex carbohydrates and only a little fat. They're also an excellent source of fiber and are packed with more nutrients per gram than any other food on earth. The Blue Zones dietary average--—at least 1/2 cup per day—--provides most of the vitamins and minerals that you need.
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Switch to sourdough or whole-wheat
パンはサワードーか全粒物に。
In three of the five Blue Zones, bread is a staple. But it's an altogether different food from the loaves most of us buy. Breads in Ikaria and Sardinia, for example, are made from a variety of 100 percent whole grains, including wheat, rye and barley--—each of which offers a wide spectrum of nutrients and high levels of fiber. Other traditional Blue Zones breads are made with bacteria that "digest" the starches and glutens while helping the bread rise. This process creates an acid that lends the sour flavor to sourdough. The result is bread that actually lowers the glycemic load of meals. (It also has less gluten than "gluten-free" breads.) To find true sourdough, visit a bakery and ask about their starter. If they can't give you an answer, they're probably not making their sourdough in the traditional way.
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Slash your sugar consumption
砂糖は止めなさい。
Blue Zones dwellers consume about a fifth as much added sugar as we do. Centenarians typically put honey in their tea and enjoy dessert only at celebrations. The lesson to us: Try not to add more than 4 teaspoons of sugar a day to your drinks and foods. Have cookies, candy and bakery items only a few times a week. And avoid processed foods with sweeteners -- —especially when sugar is listed among the first five ingredients.
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Snack on two handfuls of nuts per day
間食には毎日手に２杯分のナッツを。
でもマカデミアナッツはダメだよ。飽和脂肪酸だから。
This appears to be the average amount that Blue Zones centenarians are eating. A recent 30-year Harvard study found that nut eaters have a 20% lower mortality rate than those who don't eat nuts. Other studies show that diets with nuts reduce LDL, or "bad," cholesterol levels by up to 20%.
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Stick with foods that are recognizable for what they are
元の形が見て分かるものを食べなさい。
加工食品で、使ってある原料が長々と出てるものはダメ
Throughout the world's Blue Zones, people eat foods in their entirety: They don't throw away the egg yolk or juice the pulp out of their fruits. They also don't take supplements. They get everything they need from whole foods that are often grown locally. The takeaway? Avoid products with long lists of ingredients and shop at your farmers market when you can. Scientists are only beginning to understand how the elements in whole plants work together synergistically to bring forth ultimate health.
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Up your water intake
お水をもっと飲みなさい
Adventists recommend having seven glasses daily, pointing to studies that show that being hydrated lessens the chance of a blood clot. Plus, if you're drinking water, you're not drinking a sugar-laden or artificially sweetened beverage.
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When you drink alcohol, make it red wine
お酒を飲むならワインにしなさい。
ワインはHDLを増やしてくれるしね。
最高の血管内掃除婦。
People in most Blue Zones have one to three glasses per day. Wine has been found to help the system absorb plant-based antioxidants. But it may also be that a little alcohol at the end of the day reduces stress, which is good for overall health.
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Drink this kind of tea
こんなお茶を飲みなさい：緑茶・ローズマリー・セージ・たんぽぽ
Okinawans nurse green tea all day long, and green tea has been shown to lower the risk of heart disease and several cancers. Ikarians drink brews of rosemary, wild sage and dandelion--—all herbs with anti-inflammatory properties.
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Get your caffeine fix from coffee
コーヒーのカフェインは痴呆症やパーキンソン病に良いって。
People who live on the Nicoya Peninsula and the islands of Sardinia and Ikaria all down copious amounts of coffee. Research findings associate coffee drinking with lower rates of dementia and Parkinson's disease.
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Perfect protein pairings
植物系からの完璧な蛋白系の組み合わせは
赤ピーマンとカリフラワー
ひよこ豆とカラシ菜（パクチョイ）
リャマ豆と人参
ブロッコリのつぼみと野生の米 ？雑穀米のこと？
豆腐と蕎麦 異議無し
Worried about getting enough protein on a plant-based diet? The trick is to partner legumes, grains, nuts and veggies that supply all nine of the essential amino acids your body can't make on its own. Try these match-ups in the ratios described below.
1 1/3 parts chopped red peppers to 3 parts cooked cauliflower
1 part cooked chickpeas to 3 parts cooked mustard greens
1 part lima beans to 2 parts cooked carrots
1 1/2 parts cooked broccoli rabe to 1 1/3 parts cooked wild rice
1/2 part firm tofu to 1 1/4 parts cooked soba noodles
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Anti-aging secrets
以上１５の食品については長寿地域について１０年以上調査した結果。
この中には沖縄も含まれる。
For more than a decade, I've been working with a team of experts to study hot spots of longevity--—regions we call Blue Zones, where many people live to 100 and beyond. They are the Greek island of Ikaria; the highlands of Sardinia; the Nicoya Peninsula in Costa Rica; Okinawa, Japan; and Loma Linda, Calif., home of the highest concentration of Seventh-day Adventists in the U.S. Remarkably, we've learned that folks in all these places share similar rituals and practices surrounding food. (Hint: They don't count calories, take vitamins or weigh protein grams!) After analyzing more than 150 dietary studies conducted in Blue Zones over the past century, we came up with a global average of what centenarians really eat. Here are 10 age-old diet tips to borrow from the longest-living people on the planet.
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