译语翻译分享-“吃得越饱 死得越早” 是真靠谱还是伪科学？权威研究来了

据《柳叶刀》的研究推测，中国人均预期寿命将于2040年超过美国，达到81.9岁，西班牙将取代日本，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.

总体而言，无论在哪个国家，人类都将越来越长寿。是什么在影响我们的寿命？通过分析1990年~2016年的全球疾病负担数据，研究人员发现，除了烟草、心血管疾病等风险，饮食也是重要因素。

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：吃得越饱，死得越早，应尽早调整饮食

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

来自德国马克斯·普朗克衰老生物学研究所、德国科隆大学、英国研究所和伦敦大学学院的科学家们用小鼠对此进行了研究，用800只小鼠进行晚期饮食限制转换。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.

结果发现，如果成年后的小鼠进食量比随意进食的小鼠减少40%，有进食限制的小鼠老年时能够活得更健康且寿命更长。如果进食限制的小鼠一段时间后改为随意进食，死亡率则比之前增加很多，也就是说，要持续的减少食物摄入才能获得长期益处。

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，如果老年小鼠在年轻时随意进食，老年后才转变为限制饮食，就算后来体重减轻了，但脂肪组织的基因活性还是和随意进食的小鼠相似，这是因为脂肪组织是有记忆效应的。因此，在生命早期就建立起长期坚持的减少食物摄入量，对老年健康和延长寿命有着有益的影响。

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：“晚年才开始改变饮食习惯，对寿命可能没有那么好，健康是一件终生的事。”

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，《柳叶刀》公布了一项时间跨度近30年的全球领域的重磅研究，即195个国家和地区饮食结构造成的死亡率和疾病负担。

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年的统计数据中，中国因为饮食结构问题，引发的心血管疾病死亡率和癌症死亡率，在世界人口居前二十位的大国中排名第一，比印象中喜爱高糖高油饮食的美国还要高上不少。为什么中国因为饮食结构问题造成的死亡率会那么高？

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?

很多人以为糖和脂肪才是影响健康的最大杀手，其实，在饮食结构导致的死亡排行榜上，前三名分别为高钠饮食、杂粮摄入不足和水果摄入不足。仅2017年，因为高钠饮食导致的死亡人数为300万，因为杂粮摄入不足接近300万，因为水果摄入不足约为200万。

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、钠超标

1. Excessive sodium

高钠饮食一直被视为杀手榜上的第一把交椅，而在此项研究中，中国的钠摄入量一骑绝尘，成为全球最严重的钠摄入过多国家。长期的高钠饮食是包括心血管疾病在内的多种疾病的诱因，世界排名第一的钠摄入量，让中国连续在死亡排名榜上出现。

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、水果摄入不足

2. Insufficient fruit intake

在水果摄入这方面，及格推荐量为每天100克，最佳推荐量为250克，中国在这方面连及格线都没有达到，更别说最佳推荐量了。

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、杂粮摄入量

3. Intake of miscellaneous grains

如同水果摄入量一样，中国的杂粮摄入量也没能达到及格线，邻国日本和韩国都是过了及格线的。

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脂肪酸摄入量

4. Intake of omega-3 fatty acids

日本在饮食结构导致的全因死亡率是全球最低的，但事实上，日本人在加工肉类、含糖饮料和反式脂肪的摄入量比中国还高，为什么他们因饮食结构的死亡率却低那么多呢？

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?

研究认为，关键在于omega-3脂肪酸的摄入量。在omega-3脂肪酸摄入量的排行榜上，中国的数据仅为推荐量的一半，而日本却远远超过了推荐量，甚至超出了表格限制，轻松超越西欧、北美、澳大利亚等国家，更别说是中国。

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脂肪酸常见于深海鱼类，这与日本人的饮食来源有很大的关系。

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，我们应该怎样吃才能降低这种风险？《柳叶刀》在该研究中给出了各种食物的推荐量，结合我国的《中国居民膳食指南》，小九给大家总结以下几点。

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.

低钠饮食

Low sodium diet

在《中国居民膳食指南（2016）》中，推荐的每日摄入量为6克以下，《柳叶刀》的建议更加严格，最佳标准为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《柳叶刀》的统计中，中国人盐分的每日摄入量平均为8克以上，《中国居民膳食指南解读》2012年的调查，中国居民每日摄入盐分平均量在10.5克，远远超出标准。少吃盐，有意地避开高盐食物，在做菜的时候少放盐，就能降低钠盐的摄入。

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

《柳叶刀》给出的水果每日推荐量是250克，也就是半斤，及格线设定在100克。《中国居民膳食指南》建议，成年人每日水果摄入量为200~350克，与《柳叶刀》的建议十分接近。

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.

水果中富含多种维生素、膳食纤维等多种营养元素，多吃水果对身体健康很有好处。

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

杂粮代替精米精面

Miscellaneous grains instead of polished rice noodles

每天125克的杂粮摄入量其实看起来并不多，但实际摄入量差得挺远的。中国人习惯食用精米精面，为精米精面在饮食健康方面评价一向不高，可以多吃一些杂粮，将平时吃的精米精面替换成杂粮。

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.

对于其他不健康因素不能放松

Can't relax for other unhealthy factors

虽然在此项研究中，红肉、反式脂肪、含糖饮料的排名比较靠后，但这不代表我们能放松警惕，随意大吃大喝，还是要有意识的控制这些食物的摄入。

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.

为了保持健康，要坚持正确的饮食，当然也不要走向极端，一点盐也不吃、把水果当三餐、为了节食不吃饭，都是矫枉过正的做法。适度，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/