世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣

苼莛生技雜誌 > Body > 世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
  • 20 10 月, 2023
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在全世界的五大藍區，住著全世界最長壽、最健康的人們，這些百歲人瑞的長壽飲食秘訣是什麼呢？其實跟他們的飲食大有關係哦！

什麼是「五大藍區」？這些地區盛產百歲人瑞！

世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
全球5個最長壽的地區被稱為「藍色地區」

根據《CNN》的報導，全球5個最長壽的地區被稱為「藍色地區」，包括義大利的薩丁尼亞島、希臘的伊卡里亞島、哥斯大黎加的尼科亞、美國加州羅馬琳達和日本的沖繩。當地居民相當長壽，壽命可達100歲甚至超過100歲。

這些「藍色地區」的居民擁有一系列相似的生活方式和環境，有助於長壽。他們經常步行、熱愛園藝，並騎自行車，保持了積極的生活方式，並與親朋好友保持緊密的關係、設定生活目標，通常參與某社會或宗教團體。此外，他們主要以植物性飲食為主，並在達到吃到撐之前就會停止進食，不吃過飽。

世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
以植物性飲食為主，並在達到吃到撐之前就會停止進食，不吃過飽

「五大藍區」的長壽特色

世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
「五大藍區」的長壽特色
  1. 義利薩丁尼亞島的巴爾巴吉亞——位於薩丁尼亞島內陸的崇山峻嶺中，有全世界最高密度的男性百歲人瑞。
  • 希臘的伊卡利亞島——這個愛琴海島嶼是全世界中年死亡率最低的地區之一，失智率也最低。
  • 哥斯大黎加的尼科亞半島——這裡是全世界中年死亡率最低的地區之一，同時擁有第二高的男性百歲人瑞密度。
  • 美國加州的羅馬琳達——此地的基督復臨安息日會教徒密度相當高，而且教徒的平均壽命與北美其他地區的非教徒相較，長了10歲。
  • 日本的沖繩——在沖繩，超過70歲的女性平均年齡為全世界最高，且心臟病和腦中風機率世界最低，癌症發生率比發達國家低40％。
世界上最長壽「藍區」都這樣吃！日本沖繩10大長壽食物 養出百歲人瑞秘訣
在沖繩，超過70歲的女性平均年齡為全世界最高

「五大藍區」長壽9大原則

他們鼓勵自然而有活力的運動，如園藝、散步、烹飪，並積極參與日常活動

為什麼可以活的這麼久活的這麼健康呢？這邊統整他們的共同生活習慣一共有藍區人群的九個特徵和習慣——也就是「Power 9」。 

  1. 植物性食物：他們主要吃植物性食物，包括蔬菜、水果，以及少量的肉類（每月約五次）。
  2. 節制飲食：他們習慣於每餐只吃到八分飽，控制熱量攝取。
  3. 適度飲酒：他們避免過量飲酒，通常是喝富含富含白藜蘆醇和槲皮素等抗氧化劑的紅酒。
  4. 生活目標：他們對生活有明確的目標和意義。
  5. 時常運動：他們鼓勵自然而有活力的運動，如園藝、散步、烹飪，並積極參與日常活動。
  6. 壓力管理：他們有效地處理壓力，可能透過祈禱、小睡，或與家人一同放鬆。
  7. 心靈信仰：許多人持有心靈信仰或歸屬。
  8. 穩定家庭結構：這些社區擁有穩定和大範圍的家庭結構，年輕人和老年人以一夫一妻制的終身關係生活在一起。
  9. 支持性社交網：他們擁有支持性的社交網，鼓勵健康和快樂的生活方式。
他們擁有支持性的社交網，鼓勵健康和快樂的生活方式

「藍區飲食」的飲食哲學：類似地中海飲食

「藍區飲食」的飲食哲學：類似地中海飲食

長壽飲食的核心理念包含五大支柱：全穀物、當季蔬菜、根莖類、堅果和豆類，其中，豆類被視為最為重要的元素。

藍區飲食類似於近年健康飲食冠軍「地中海飲食」，只差在魚吃的比較少。

在藍區，居民每周僅食用三次魚，每次約85克，而肉類平均每月僅進食五次。此外，藍區居民不太喝牛奶，而更傾向於飲用羊奶或享用羊奶製品。

地中海飲食的特色是以未經過精細加工的植物食材為主，包括大量的水果、蔬菜、全穀雜糧、豆類、堅果、種子、橄欖油，並提倡多樣化的魚類和海鮮食用，以及充分飲用水，適量進食牛奶、蛋類和禽肉，同時限制精緻糖、紅肉以及加工肉品的攝取，並適量享用紅葡萄酒。

地中海飲食：降低死亡率、延緩老化速度、拉長健康年齡
地中海飲食：降低死亡率、延緩老化速度、拉長健康年齡

研究顯示，地中海飲食有助於降低總體死亡率，長期遵循這種飲食方式的人，白血球中的端粒酶較長，相較於營養不佳的人端粒酶較短，與營養不佳者相比，表現出較慢的老化速度，生命中的健康年齡較長。

目前已經有大量臨床研究證實，地中海飲食法可以降低總死亡率8%，心血管疾病發病率或死亡率可降低10%，癌症發病率或死亡率降低6%，帕金森氏病和阿茲海默症發病率則可降低13%。

「五大藍區」：95％到100％以植物為主的飲食
「五大藍區」：95％到100％以植物為主的飲食

藍色地區的飲食模式是98%的植物性食物——攝取全食物（天然完整且沒有加工精製過的食物）和高碳水化合物。而不是零食、糖果和汽水等簡單的碳水化合物。儘管許多人對碳水化合物感到害怕，但在藍區的飲食體系中，複合碳水化合物被視為最為健康的食物選擇！

五大藍區中有四個地區會偶爾食用肉類，但肉類在他們的飲食中僅作為慶祝活動的一部分，且食用量非常有限，有時甚至將其作為菜餚的調味。研究指出，吃素的30歲基督復臨安息日會教徒，很可能比肉食的教徒多8年的壽命。

「五大藍區」每餐吃8分飽
「五大藍區」中，超過一半的百歲老人每餐只吃到8分飽

在「五大藍區」中，超過一半的百歲老人每餐只吃到8分飽，而只有35%的老人每餐會吃到10分飽，但他們也不會吃得過飽。

每餐控制在8分飽，不僅有助於減少熱量的攝入，對健康也大有益處，可以降低罹患第二型糖尿病、心血管疾病、癌症、神經系統疾病等疾病的風險，有助於延長壽命，同時保持身體的健康狀態。

日本沖繩人瑞的長壽飲食秘訣

日本沖繩人瑞的長壽飲食秘訣

當提到長壽時，常常會聯想到日本，這個全球女性壽命最長的國家，特別是日本的沖繩，這被譽為長壽的「藍色慢活區」。在沖繩，每十萬名居民中，大約有68人能活到百歲。

沖繩人的長壽飲食原則是注重控制飲食，通常吃到8分飽為止。偏向攝取低熱量但營養豐富的食物，有陸地上的食材，也有海洋食物。這包括蔬菜、蘑菇、雜糧、豆類等天然食材，以及常使用蔥、薑、大蒜等調味料，以及各種香草和海藻。

日本沖繩百歲人瑞主要食物比例

在日本沖繩，百歲人瑞主要以植物性飲食為主，其中一個重要的成分是紫薯，佔他們飲食的67％。其他食物的比例包括12％的米飯、9％的蔬菜、6％的豆腐、3％的穀類，以及2％的肉類。植物性蛋白質與肉類的比例約為3：1。

日本沖繩百歲人瑞主要食物比例

日本沖繩人瑞10大食物排行榜

日本沖繩人瑞10大食物排行榜

以下是日本沖繩百歲人瑞經常吃的10種食物：

1. 蕃薯

2. 苦瓜

3. 薑黃

4. 大蒜

5. 豆類

6. 昆布與海帶芽

7. 蕨菜與馬齒莧

8. 香菇

9. 糙米

10. 綠茶

沖繩人瑞以「紫薯」植物性食物為主 抗氧化力是藍莓150倍

沖繩人瑞以「紫薯」植物性食物為主 抗氧化力是藍莓150倍

沖繩飲食的最大特色是以大部分植物性的全食物為主，而主食是營養價值超高的「紫薯」，佔碳水化合物的比例高達66%。紫薯是一般黃橙色地瓜的變種，儘管味道也很甜，但不會像馬鈴薯那樣讓血糖突然飆高。

紅薯充滿大量的花青素，其抗氧化能力竟然高達藍莓的150倍，所以日常大量食用的澱粉中能夠強效抗氧化！還富含鎂和鈣，這兩種元素對於大腦神經傳導至關重要，並且對改善睡眠有幫助。此外，紅薯含有類黃酮，具有抗發炎的特性，可以減少身體的慢性發炎反應。

研究表明，食用蕃薯可以幫助控制血糖。一項於2000年1月刊登在《生物和藥物通報》（Biological and Pharmaceutical Bulletin）雜誌上的研究指出，蕃薯具有顯著的抗糖尿病活性。實驗中，患有糖尿病的實驗鼠食用蕃薯後，他們的高胰島素血症得到改善，並在6週後改善了60％。

大量使用辛香料：薑黃、大蒜、蔥

大量使用辛香料：薑黃、大蒜、蔥

在沖繩人瑞的飲食中，常常大量使用各種辛香料，例如蔥、薑、薑黃、蒜、辣椒、芥末等。這些辛香料不僅減少對鹽的使用量，還能為食物帶來誘人的香氣與食慾，更重要的是具有豐富的營養價值。

沖繩人有時會食用醃漬過的「大蒜」。大蒜是自然界中最強大的天然藥物之一。最近的一份綜合報告回顧了上千篇科學研究，指出攝取大蒜可以預防或減少與老年相關的主要慢性疾病，包括動脈硬化、中風、癌症、免疫系統疾病、腦老化、關節炎和白內障等。

薑黃在沖繩飲食中也扮演重要角色，被當作香料使用，也可製成茶飲。薑黃具有強大的抗癌、抗氧化和抗發炎特性。科學家目前正在研究薑黃中的多種化合物，尤其是薑黃素（curcumin）的抗老化特性，它們模擬了人體進行熱量限制的效果。

在臨床試驗和族群研究中，薑黃素已被證實能夠減緩失智症的進展，這也可以解釋為什麼沖繩的人們患上阿茲海默症的比率遠低於其他地區。且沖繩人習慣在薑黃中加入黑胡椒，提高薑黃素的生物利用度高達一千倍！

薑黃素已被證實能夠減緩失智症的進展

「瓜中之王」苦瓜 強效降血糖、排除壞膽固醇

「瓜中之王」苦瓜 強效降血糖、排除壞膽固醇

我們在書裡或者紀錄片看到沖繩的糖尿病的比例非常非常低，這是因為他們對於「苦瓜」的熱愛！ 而沖繩縣是日本盛產苦瓜的地方，同時也是腦梗塞死亡率最低的地區！

苦瓜被譽為「瓜中之王」，因為它富含維生素C、胡蘿蔔素、膳食纖維、磷、鐵、鉀和多種礦物質。此外，苦瓜的性涼，有消炎退火的作用，能改善火氣大、口乾舌燥等問題，並具有預防中暑和解暑的功效。

苦瓜中的苦味成分，稱為「苦瓜素」，有助於使血管變年輕。苦瓜素在體內分解為皂苷和胺基酸，有助於排除體內有害的膽固醇，保護血管。所以，日本沖繩人長壽的秘訣，就是吃苦瓜、喝苦瓜茶與苦瓜汁。

苦瓜有助於排除體內有害的膽固醇，保護血管

現代科學研究也已證實，苦瓜的各個部位，包括果實、莖葉和種子都具有降血糖的功能。苦瓜的果實和種子能促進糖分分解，抑制糖分的吸收，同時含有大量纖維，有助於降低血糖。

選擇越小、青色的苦瓜，可以獲得更多的苦瓜皂苷，可以抗氧化，抗癌兼穩定血糖！此外，很多人害怕苦瓜濃烈的苦味，建議大家可以將苦瓜浸泡在冰水中，並去掉內部的白色膜，可以減少苦味喔！

每天必吃完美超級食物「豆類」

每天必吃完美超級食物「豆類」

如果要說有種食物主宰了藍區，那非「豆類」莫屬，人們每天都要至少吃掉半杯。豆類在全球的菜餚中登場，像是日本沖繩的豆腐，或是伊卡利亞的義大利雜菜湯。

事實上，豆子是完美的超級食物。平均來看，豆子含有21％的蛋白質、77％的複合式碳水化合物以及少量的脂肪。這些複合式碳水化合物提供緩慢穩定的能量，而來自白麵粉等精緻碳水化合物的能量卻會一下衝高血糖，

這些便宜、好買、變化豐富、種類繁多的豆子，包含複合碳水化合物和纖維，提供飽足感和均衡的活力，是良好的植物性蛋白質來源，也是很好的膳食纖維來源，更是世界上單位營養素最高的食物之一！

長壽食物的最佳配角就是「昆布」、「海帶芽」

長壽食物的最佳配角就是「昆布」、「海帶芽」

在沖繩人的長壽飲食中，「海藻」扮演了最佳配角！尤其，沖繩人的昆布消費量是全日本冠軍，當地民眾早餐的味噌湯裡都會放入切碎的昆布。近年研究證實海藻類是優質的多纖維、多礦物質、低熱量食物，尤其昆布和海帶芽是沖繩人最常吃的海藻。

「昆布」是一種營養豐富的食材，不含膽固醇，反而富含水溶性纖維。這種水溶性纖維進入人體後，有能力吸附多餘的鈉、膽固醇和糖分，有助於預防高血壓、動脈硬化和糖尿病等生活習慣相關疾病的發生。

此外，「海帶芽」也是沖繩人最常吃的日常飲食，所含的碘和粗蛋白質含量高於海帶，加上富含胺基酸、粗纖維等微量元素，以及生長期比海帶短，不但熱量低、含有omega-3脂肪酸，具有降血糖、防癌、燃脂的功效！

昆布有助於預防高血壓、動脈硬化和糖尿病等生活習慣相關疾病的發生

值得一提的是，台灣人多數存在缺乏「碘」的問題，碘是維持正常新陳代謝所必需的礦物質，並有助於預防甲狀腺腫大。台灣的食鹽通常添加額外的碘，但隨著飲食越趨西化，許多人開始使用不含額外碘的礦物鹽或粉紅岩鹽，這可能導致碘的不足。相較之下，像沖繩人一樣喜歡食用昆布和紫菜等海藻，能夠提供大量的碘，有助於維持正常新陳代謝。

長壽菜「蕨菜」、「馬齒莧」 清熱解毒、抗自由基

長壽菜「蕨菜」、「馬齒莧」 清熱解毒、抗自由基

蔬食類的植物性飲食，被中醫視為長壽菜。其中之一是「蕨菜」，這種蔬菜在中醫學中被廣泛使用，被認為具有清熱和解毒的功效。

在日本，蕨菜也被製成一種美味的點心，被稱為「蕨餅」。這種點心可以加入黑糖粉或抹茶粉，味道非常香甜可口。蕨菜在中醫學中被稱為「清熱解毒」，這意味著它有抗自由基的作用，有助於緩解體內的發炎反應，對細菌有一定的抑制作用，特別適合那些體質容易發炎或過熱的人。

另一種蔬菜是「馬齒莧」，在民間也叫「長壽菜」、「天然抗生素」，也有清熱解毒、抗菌的作用，特別走大腸及膀胱經，有助於緩解尿道和腸胃的發炎症狀，對於皮膚搔癢、濕疹等疾病也有所幫助。然而，由於馬齒莧比較涼和苦，對於容易腹瀉的人來說，不宜食用過多。

「香菇」可增強免疫力與抗癌

「香菇」可增強免疫力與抗癌

這一類帶有煙熏風味的真菌通常自然生長在森林中的枯木皮上。在沖繩，人們經常將這些真菌用於他們特有的味噌湯和炒菜中，以增添風味。

香菇含有香菇多醣，能增加人體免疫能力，使體內自然殺手細胞（NK）及T淋巴球活化，吞噬細胞，分化腫瘤壞死因子，促進抗體產生，減緩癌細胞的繁殖與生長。

香菇買來時通常是乾的，在湯或醬汁中浸泡或烹煮即可恢復原狀，同時能夠保留大部分的營養價值。

健康聖品「糙米」 保留高度營養價值

健康聖品「糙米」 保留高度營養價值

沖繩的百歲人瑞每天都享用米飯，而且他們糙米和白米都愛吃。從營養的角度來看，糙米更為優越。製作白米的去殼過程會削去米中的糙皮，這也同時去掉了許多膳食纖維和營養成分，包括米中所含的大部分維生素B群和所有的必需脂肪酸。

沖繩的糙米相較於我們一般所熟知的糙米，更加美味。這種糙米會被浸泡在水中，直到即將發芽，這樣的過程釋放出分解糖和蛋白質的酵素，賦予糙米一種甜美的風味和柔軟的質地。

沖繩人一天喝3杯「綠茶」 抗衰老能力最強

沖繩人一天喝3杯「綠茶」 抗衰老能力最強

發酵程度愈輕的茶，如綠茶，抗氧化成分保留愈多，烏龍茶屬於中度發酵，而西方人喝的紅茶則發酵程度最重，抗氧化成分較綠茶少。

日本人及沖繩居民天天喝茶，沖繩老人則是習慣喝茉莉花茶，通常還會加上一點點薑黃，平均一天喝3杯左右。

研究顯示，綠茶所含的獨特物質可以預防許多和老化有關的問題，包括各種形態的心臟疾病，以及癌症、中風、骨質疏鬆症、糖尿病和智力衰退等。

日本人及沖繩居民天天喝茶，平均一天喝3杯左右

主吃植物性飲食就等於吃素嗎？

植物性飲食更關注確保所食用的食材是天然且有益健康的

植物性飲食和全素飲食其實有所不同。全素飲食完全排除動物性食品，而植物性飲食強調兩個主要方面：

  1. 健康的植物食材：在植物性飲食中，關鍵是所選擇的植物性食材必須是健康的，避免高度加工和不健康的選擇。與傳統的素食相比，植物性飲食更關注確保所食用的食材是天然且有益健康的。
  • 以生活方式來看待：植物性飲食被視為一種生活方式，而不僅僅是飲食選擇。這種方式突顯了食物的來源和品質，並避免了過度加工的食品，例如素肉、素香腸等。沖繩百歲人瑞的植物性飲食強調選擇健康的食材，這不僅有益個人健康，還有助於減少對環境的負擔。

這種飲食方式的好處不僅體現在環保、友善地球方面，還在改善三高（高膽固醇、高血壓、高血糖）等健康問題方面，減少了器官的負擔。

沖繩人瑞蛋白質攝取秘訣：肉類少一點、海鮮多一點

沖繩人瑞蛋白質攝取秘訣：肉類少一點、海鮮多一點

沖繩的飲食不僅限於素食，而且包括了魚和少量的動物性蛋白。每週攝取3次魚類，每次約85克，首選含有豐富DHA和EPA的魚種，例如青花魚、鮭魚、鮪魚、沙丁魚和秋刀魚。同時每個月只攝取5次肉，確保足夠的蛋白質供應，同時避免肌肉減少。

大量的研究已經顯示，增加海鮮的攝取可以降低心血管疾病和腦中風的風險。這種飲食方式有助於減少三酸甘油脂的水平，同時提高好膽固醇（高密度脂蛋白膽固醇）的數值。

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