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长寿的关键:少吃这五种食物

Alexa Mikhail
2025-05-27

很多人爱吃的披萨是专家认为是影响长寿的五种食物之一。

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图片来源:Westend61 via Getty

布莱恩·约翰逊因极端生物黑客行为而成名,他接受了无数次医学检测,恪守严苛的饮食习惯,并且服用数十种膳食补充剂以求永生,其实在此之前,瓦尔特·隆戈早已投身长寿研究。

这位老年学教授、南加州大学长寿研究所(USC Longevity Institute)主任在接受《纽约时报》专访时表示,他希望能健康活到120至130岁。隆戈对长寿的追求,与人们日益关注“健康寿命”(指无病生存年数,而非单纯的生存时长)的趋势相契合。

长期以来,意大利生活方式被视为长寿的黄金标准,其精髓在于地中海饮食、步行友好的环境和社区文化。意大利撒丁岛是最早获得认证的五大“蓝色区域”之一,“蓝色区域”的居民以长寿健康著称。该岛居民的长寿秘诀正是丹·比特纳的Netflix纪录片《活到100岁》(Living to 100)其中一集的主题。

在意大利出生长大的隆戈指出,如今“几乎没有一个意大利人遵循地中海饮食”。

《纽约时报》记者杰森·霍洛维茨写道,由于隆戈所说的“有害的5个P”,即披萨(pizza)、意面(pasta)、蛋白质(protein)、土豆(potatoes)和面包(pane),意大利年轻人正面临肥胖危机。隆戈担忧,若任由这种饮食文化盛行,意大利人将空有长寿之名而无健康之实。

如何扭转局面?《长寿饮食》(The Longevity Diet)一书的作者隆戈力倡回归传统地中海饮食,即以植物性食物和坚果为主。他在个人网站分享自创长寿食谱,包括糖醋沙丁鱼、酿洋蓟、甘蓝饼配核桃酱洋葱等。

他还推崇该领域的另外一种新兴概念——模拟禁食法。该方法通过限制食物摄入量,让身体在不完全断食的状态下获得禁食的好处。据其网站介绍,该方案包括低碳水化合物、低蛋白、高脂肪酸饮食。他在个人网站上写道:“模拟禁食饮食的专利配方可使身体保持类禁食状态,触发自然选择过程中形成的保护机制,帮助身体优化机能、焕活细胞,在严苛环境下保持活力。”

研究发现间歇性禁食利弊兼有,但它的持续风靡印证了人类为延长寿命愿意付出的非凡努力。(财富中文网)

译者:刘进龙

审校:汪皓

布莱恩·约翰逊因极端生物黑客行为而成名,他接受了无数次医学检测,恪守严苛的饮食习惯,并且服用数十种膳食补充剂以求永生,其实在此之前,瓦尔特·隆戈早已投身长寿研究。

这位老年学教授、南加州大学长寿研究所(USC Longevity Institute)主任在接受《纽约时报》专访时表示,他希望能健康活到120至130岁。隆戈对长寿的追求,与人们日益关注“健康寿命”(指无病生存年数,而非单纯的生存时长)的趋势相契合。

长期以来,意大利生活方式被视为长寿的黄金标准,其精髓在于地中海饮食、步行友好的环境和社区文化。意大利撒丁岛是最早获得认证的五大“蓝色区域”之一,“蓝色区域”的居民以长寿健康著称。该岛居民的长寿秘诀正是丹·比特纳的Netflix纪录片《活到100岁》(Living to 100)其中一集的主题。

在意大利出生长大的隆戈指出,如今“几乎没有一个意大利人遵循地中海饮食”。

《纽约时报》记者杰森·霍洛维茨写道,由于隆戈所说的“有害的5个P”,即披萨(pizza)、意面(pasta)、蛋白质(protein)、土豆(potatoes)和面包(pane),意大利年轻人正面临肥胖危机。隆戈担忧,若任由这种饮食文化盛行,意大利人将空有长寿之名而无健康之实。

如何扭转局面?《长寿饮食》(The Longevity Diet)一书的作者隆戈力倡回归传统地中海饮食,即以植物性食物和坚果为主。他在个人网站分享自创长寿食谱,包括糖醋沙丁鱼、酿洋蓟、甘蓝饼配核桃酱洋葱等。

他还推崇该领域的另外一种新兴概念——模拟禁食法。该方法通过限制食物摄入量,让身体在不完全断食的状态下获得禁食的好处。据其网站介绍,该方案包括低碳水化合物、低蛋白、高脂肪酸饮食。他在个人网站上写道:“模拟禁食饮食的专利配方可使身体保持类禁食状态,触发自然选择过程中形成的保护机制,帮助身体优化机能、焕活细胞,在严苛环境下保持活力。”

研究发现间歇性禁食利弊兼有,但它的持续风靡印证了人类为延长寿命愿意付出的非凡努力。(财富中文网)

译者:刘进龙

审校:汪皓

Long before Bryan Johnson became famous for his extreme biohacking—undergoing countless tests, following strict eating habits, and taking dozens of supplements in the name of living forever—Valter Longo was obsessed with longevity.

In a profile of the scientist in the New York Times, Longo, a professor of gerontology and director of the USC Longevity Institute in California, says he wants to live 120 to 130 healthy years. His drive for longevity aligns with a growing interest in extending health span, the number of years lived free of disease, as opposed to life span—which refers to the number of years lived.

The Italian lifestyle has long been considered the gold standard for longevity, with the focus on the Mediterranean diet, walkability, and community. Sardinia, Italy, is one of the five original Blue Zones—regions where people live the longest, healthiest lives. Lessons from the residents of Sardinia were the focus of one of the episodes of Dan Buettner’s Netflix documentary Living to 100.

Longo, who was born and raised in Italy, points out that today, “almost nobody in Italy eats the Mediterranean diet.”

Italy’s youth are facing obesity because of what Longo calls the “poisonous five P’s—pizza, pasta, protein, potatoes, and pane (or bread),” Jason Horowitz writes in the NYT. Longo fears Italians will live long but not healthfully if this pattern continues to dominate the culture.

How to reverse it? Longo, author of The Longevity Diet, is a proponent of the original Mediterranean diet, which consists of plant-based foods and nuts. He has his own recipes for longevity on his website, which include sweet and sour sardines, stuffed artichokes, cabbage patties, and onions in walnut sauce.

He also champions another relatively new concept in the space—faux fasting, or a fasting-mimicking diet. This refers to limiting food intake, which is supposed to help the body reap the benefits of fasting without fully abstaining from food. According to Longo’s website, the protocol includes a diet low in carbohydrates and protein and high in fatty acids. “The Fasting Mimicking Diet patented recipe allows your body to remain in a fasting like mode, which triggers a set of protectionist measures that the body has developed during natural selection,” his site reads. “This allows the body to optimize its performance, rejuvenate its cells, and thrive under demanding circumstances.”

Research has found both benefits and drawbacks to intermittent fasting, but its continued popularity demonstrates the lengths people will go to in the hope of extending their lives.

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