Fortune | FORTUNE 2024年11月22日
Long-living blue zone diets are fueling the latest superfood craze: Beans
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本文介绍了像长寿地区居民那样饮食的方法。作者Dan Buettner研究了长寿地区人们的日常习惯,并将其经验总结成书。文章提到了五种代表长寿地区生活方式的食物及它们的益处。

🥘 beans(豆类):便宜、营养丰富、富含蛋白质和纤维,有益健康且是长寿饮食的基石。

🌰 nuts(坚果):含蛋白质和纤维,可降低高血压、心脏病和炎症的风险。

🍎 whole fruits and leafy greens(完整水果和绿叶蔬菜):富含维生素,应多食用。

🍠 sweet potatoes(红薯):含复杂碳水化合物和蛋白质,对肠道有益。

🌶️ turmeric(姜黄):有抗炎作用,可预防慢性压力导致的心脏问题。

The secret to eating like you live in a longevity hotspot is more in reach than you may have thought.Dan Buettner, a National Geographic fellow, the founder of Blue Zones LLC, and the author of The Blue Zones American Kitchen: 100 Recipes to Live to 100, has studied the daily habits of those who live in blue zones where people live about a decade longer than the average (think Sardinia, Italy; Okinawa, Japan; and Ikaria, Greece). After collecting his research and distilling some of the lessons of the blue zones to his book, Buettner says the advice can be applied to your weekly grocery run—and it’s easier than you may think. Bottom line: “Put your whole-food plant-based glasses on and walk through your grocery store,” Buettner tells Fortune. With this basic principle in mind, focus on ingredients you find tasty. “Find the ingredients you love, and if you can learn how to combine them to make something delicious, you’re on your way to eating to 100,” he says. Here are the five foods Buettner says represent the blue zone way of life—starting with his favorite: Beans. Beans The superfood is cheap, nutritious, and filling—and may help you live longer. Beans uniquely offer a mix of protein and fiber, beneficial for muscle building and maintaining a steady blood sugar. They also contain folate and magnesium, crucial for cell growth and muscle growth respectively. The majority of Americans do not get enough fiber in their diet, and Buettner points to the microbiome’s dependence on fiber to function properly. A cup of beans provides about half of your daily fiber recommendation.You can find beans for less than $2 a pound, he says, making them an accessible addition to any diet. In his book, Buettner recommends eating beans every day, writing they “reign supreme in the blue zones and are the cornerstone of every longevity diet in the world.” While beans have been serving people for millennia, they seem to be having a viral moment now—and for good reason. One food creator, Violet Witchel, has gone viral for her dense bean salad recipes, full of hearty ingredients and a range of beans from chickpeas, butter beans, and black beans. The salad, better known as “DBS,” has wooed meal-preppers who are looking for filling recipes that are also tasty.NutsEat a handful of nuts a day, Buettner says, whether they are almonds, pistachios, walnuts, or cashews, to name a few. They contain protein and fiber and can reduce the risk for high blood pressure, heart disease, and inflammation. Whole fruits and leafy greensOne key to eating like you live in a blue zone is eating a variety of whole fruits and vegetables every day, specifically adding in leafy greens, which are filled with vitamins.“People in the blue zones eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard, and collards) when they are in season; they pickle or dry the surplus to enjoy during the off-season,” Buettner writes in his book.Maintaining lasting dietary changes only works if people stick with their habits. And you’re more likely to maintain a habit if you enjoy it. Regularly seeking out your favorite vegetable and fruit during your grocery run can take the stress out of purchasing things you aren’t excited about. Sweet potatoes Sweet potatoes contain complex carbohydrates and protein, not to mention they are cheap and accessible, Buettner says. They are packed with vitamins crucial for strengthening the gut microbiome, which helps with digestion and strengthens the immune system. Turmeric Turmeric, a common ingredient found in curries, is a major anti-inflammatory spice, and has been used to treat digestive issues, liver problems, and wounds. “And turmeric impacts the hippocampus, which is a part of the brain that helps regulate stress hormones,” Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist and author of This Is Your Brain on Food, previously told Fortune. It can help prevent chronic stress, which can lead to heart problems.Consider adding the spice to your next cup of tea. Buttner hopes people see that eating in a way that promotes health and longevity is not out of reach. “People tend to think [of] the expensive super foods, or even expensive fresh produce, which is out of reach for a lot of Americans,” he says. “In a blue zone, people are eating peasant food, so they’re eating the beans and the greens that are growing in vacant lots and whole grains, which are cheap. You can buy those in bulk.”For more on blue zones and longevity:Learn how to navigate and strengthen trust in your business with The Trust Factor, a weekly newsletter examining what leaders need to succeed. Sign up here.

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长寿饮食 豆类 坚果 蔬菜水果 姜黄
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