Transcript 凍齡的祕訣就在餐桌上Longevity Presentation

凍齡的秘訣就在你的餐桌上
Rejuvenation
長壽的鑰匙Key to a Long Life
丹麥雙胞胎研究
Danish Twins Study
1966年出生的1870年至1900年丹麥的2872對雙胞胎人群為基礎的
研究 – 發現，長壽似乎只有適度的遺傳。基因決定了約10％的長
壽成功的，90％是由生活方式和環境所決定的。
 1966 a population-based study of 2872 Danish twin pairs born
1870-1900 - found that longevity seems to be only moderately
heritable. Genes determine about 10% of our longevity success,
90% is determined by lifestyle and environment.
一些研究人員聲稱遺傳的壽命約為90年。別人甚至高達120年。然
而，但是在美國目前平均壽命78歲。
 Some researchers claim genetic lifespan to be about 90 years.
Others even as high as 120 years. Yet, life expectancy in the US
currently 78 yrs.
什麼可以幫助我們活得更長更好。
So what helps us live longer better?
藍區（www.bluezones.com）在2004年，丹·巴特納合作與國家地理
和一些世界上最好的長壽研究人員確定了世界各地的口袋人們生活
可測量更長更好。在這些“藍區”，他們發現，人到100歲的利率比
美國高出10倍。
Blue Zones (www.bluezones.com) In 2004, Dan Buettner teamed
with National Geographic and some the world’s best longevity
researchers to identify pockets around the world where people live
measurably longer better. In these “Blue Zones” they found that
people reach age 100 at rates 10 times greater than in the United
States.
Blue Zones
Diet

Get 95 percent of your food from
plants - 從植物中獲得 95%的你的食
物
The best of the longevity foods are leafy greens.
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.

最好的長壽食物是來自綠色蔬菜。
"Almost every disease, sickness or ailment can be
traced to a mineral deficiency." ~Dr. Linus Pauling
必需微量元素在所有有機體的健康和活力能發揮
基礎性作用，是長期病患及健康的成年人和
兒童雙方為有利的生物學。我們的身體需要
必需的微量元素，維生素和酶，將身體維持
在一個高水平。然而，許多醫生認為熟食和
加工食品的現代飲食中缺乏微量元素，這些
對於維持生理及心理的功能是非常重要的。
而且大部分的人是缺乏微量元素。即使是新
鮮水果和蔬菜也可能缺乏礦物質，因為土壤
長期耕種，養分可能已經流失殆盡，使得蔬
果中的活性礦物質不足。富維達™ 礦物質萃
取活水有助於你的身體得到必需的礦物質和
營養素。
Essential trace minerals play a fundamental role in the health and vitality of all living organisms and are
biologically beneficial for both the chronically ill and healthy adults and children. Our bodies require
essential trace minerals, vitamins and enzymes to perform at peak levels.
A modern diet of cooked and processed foods lacks many of the micro-nutrients and trace minerals that are
vital for optimum physical and mental function. A large percentage of people are deficient in trace
mineral nutrients. Even the freshest fruit and vegetables may lack minerals because the soil they were
grown in has become depleted of nutrients.
黃腐酸Fulvic Acid
來自天然植物富含人體必需的微量元素
- Naturally Rich in plant derived essential Trace Minerals
天然礦物質的營養成分能促進身體細胞吸收與利用
- Promotes mineral, vitamin and enzyme absorption & utilization
幫助身體排除重金屬及毒素
- Helps remove toxins and heavy metals
膠體懸浮離子的微量元素可增加生物可利用性
- Colloidal suspended ionic trace minerals increases bio-availability Lízǐ de jiāotǐ xuánfú yè
提供70種以上的電解質
- Supplies 70+ electrolytes
純淨，有效的抗氧化劑
- Pure, potent antioxidant
含有天然螯合劑 Áo héjì
- Natural Chelator
生產過程中不使用任何化學物質及加工的酸，是天然成份萃取物
- Extracted from natural sources / No chemicals or acids used in processing
城市花園Urban Gardening
Diet

Consume meat no more than
twice a week - 吃肉每週不超過兩
次
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 that graze or forage freely,
which likely leads to higher levels of omega-3 fatty
acids.

在藍區大多數的家庭很少肉類
Diet

Eat up to 85 grams of
fish daily - 每天吃 85
公克的魚
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. 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
Diet
 Consume less dairy - 少吃乳製品
The human digestive system isn't optimized for cow's
milk, which is high in fat and sugar. People in the
Blue Zones get their calcium from plants. However,
goat's and sheep's milk products like yogurt and
cheese are common in the traditional diets of Ikaria
and Sardinia.

人體的消化系統不適合母牛的奶，因為脂肪和糖含量
很高。人們在藍區獲得的鈣是從植物中得到。
Diet

Enjoy up to three eggs per week -
享受每週最多三個雞蛋
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.

在藍區，人們傾向一次吃一個蛋。
Diet

Add a half cup of cooked
beans every day - 每一天添加
半杯煮熟的豆
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 a half cup per day -- provides most of the
Diet

Lower your sugar consumption - 減少糖
的攝入
Blue Zone 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. 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.

百歲老人通常把蜂蜜放在他們的茶，享受甜點只在慶
祝活動。一天不超過4茶匙的糖添加到你的飲料和食
品。每週只有幾次吃餅乾，糖果和糕點。和避免食用
加工的食品甜味劑。
Diet

Snack on two handfuls of nuts
per day - 兩把每日的堅果零食
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
percent 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
percent.

這看起來似乎吃藍區百歲老人的平均量。最近 30 年
哈佛大學研究發現，飲食習慣，吃堅果的人有 20%
低死亡率比那些不吃堅果。其他研究表明，與堅果的
Diet

Consume natural foods that
are recognizable - 食用天然食
物
Blue Zone dwellers 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.

Lesson: 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
Diet
Ionized Water 電解水

A water ionizer changes the pH value of the water
and outputs both alkaline water (concentrated OHions) and acidic water (concentrated H+ ions)
through separate exhaust ports. The ionizing
process also changes the ORP value of alkaline
water from +500mv to -150~-800mv. This helps
condition the water for better absorption by the
Diet
Ionized Water 電解水

-Antioxidant: Ionized drinking water is an
antioxidant. Alkaline water carries a slight negative
electrostatic charge (surplus electrons). This can
help scavenge and neutralize harmful free radicals
that are associated with aging and health
problems. The -ORP (Oxidation Reduction
Potential) value of ionized water is a measure of
Diet

If you drink alcohol, make it red
wine - 如果你喝酒，喝紅葡萄酒
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.

藍區居民每天一到三杯。葡萄酒已經發現，以幫助系
統吸收植物為基礎的抗氧化劑。少許酒精減少壓力，
這是良好的整體健康。
Diet

Drink teas from anti-inflammatory
herbs - 具有抗發炎的特性藥草
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.

沖繩人整天喝綠茶，綠茶已被證明可以降低心臟疾病
和某些癌症的風險。 Ikarians喝迷迭香，鼠尾草野生
蒲公英 – 具有抗發炎的特性藥草。

南非博士茶
Diet

Drink coffee -喝咖啡
The best of the longevity foods are leafy greens.
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.

研究結果飲用咖啡能預防老年癡呆症和帕金森氏症病
率較低。
Diet

Protein pairings - 蛋白質配對
To get enough protein on a plant-based diet partner
legumes, grains, nuts and veggies that supply all
nine of the essential amino acids your body can't
make on its own.
要獲得一個以植物為基礎的飲食配對是為豆類，穀
物，堅果和蔬菜，你的身體不能自行製造身體需要的
九個氨基酸，只要把豆類，穀物，堅果和蔬菜一起吃
就能得到完全的蛋白質
Diet
 Food Combining – 食物搭配
- Starches and Proteins should not be eaten
together
澱粉和蛋白質不應該一起吃
- Quick digesting foods must wait till the slowest
digesting foods leave the stomach before they
can leave
快速消化食物必須等到最慢消化食物留下肚子裡他
們可以離開
- Sock or Bag - While waiting, some starches
Diet

Paleo Diet – 古飲食

Grass fed meats - 草餵肉

Fish / sea food - 魚/海鮮

Fresh fruits and veggies - 新鮮水果和蔬菜

Eggs - 雞蛋

Nuts and seeds - 堅果和種子

Healthful oils (Olive, walnut, flaxseed, macadamia,
avocado, coconut) - 健康的油（橄欖油，核桃，椰子，堅果，
鱷梨）
Diet


Juicing – 榨汁
Easiest and fastest way to increase your fruit and veggie
intake is drinking fresh fruit and vegetable juices.
最簡單和最快的方式來增加您的水果和蔬菜的攝入量是喝新鮮果汁
和蔬菜汁。

Break down the fiber allow the phytonutrients and enzymes
in the soluble fiber that are much better absorbed by the
body.
分解纖維允許好得多的植物營養素和酶中的可溶性纖維被人體吸
收。
Cleansing

Fasting – 禁食
Purification 純化
More energy 更多的精力
Rejuvenation 回春
Better sleep 更好的睡眠
Revitalization 振興
More relaxation 更放鬆
Rest for digestive organs 休息消
化器官
Better attitude 精益求精
的態度
Clearer skin 更清晰的皮膚
More clarity, mentally 更
清晰，精神
Antiaging effects 抗衰老效果
Diet changes 飲食結構的
改變
Improved taste 改善口感
Reduced Allergies 減少
過敏
Cleansing
 3 Week Fast – 3週禁食
- Do not eat proteins, starches, oils – no meat, bread, rice, oils
不要吃的蛋白質，澱粉，油 – 無肉，麵包，米飯，油
- No coffee, tea, prepared drinks, beer
沒有咖啡、 茶、 準備飲料，啤酒
- First week – Fruit in morning, fruit juice with vinegar in day, steamed vegetables at
night with no sauce. 第一週 – 水果在早上，果汁醋的一天，蒸蔬菜在黑夜沒有醬
- Second Week - master cleanse
第二個星期-大師淨化
* 2 Tablespoons Fresh Lemon Juice; 2 湯匙新鮮檸檬汁
* 2 Tablespoons Rich Maple Syrup or honey; 2 大湯匙富楓糖漿或蜂蜜
* 1/10 Teaspoon of Cayenne Pepper Powder; 1/10 茶匙辣椒粉
* 250 milliliters of Pure Water; 250 毫升的純淨水
Cleansing

Gallbladder Flush – 淨化膽囊排毒
- fasting the day of the flush; 當天禁食
- 120 ml of unrefined olive oil followed by a small glass of grapefruit juice, or lemon juice;
120 毫升的精煉橄欖油緊接著一小杯葡萄柚汁或檸檬汁。
- Go immediately to bed. For the first 30 minutes, lie on your right side with your right
knee pulled up close to your chest; 馬上去睡覺。第一次 30 分鐘，躺在你的右手邊與
你接近你的胸部拉起的右膝蓋。
Cleansing
 Artery Flush – 血管淨化
- Preventive remedy for blocked arteries; 預防補救血管阻塞

250ml Lemon juice; 250毫升檸檬汁

250ml Ginger juice; 250毫升生薑汁

250ml Garlic juice; 250毫升蒜汁

250ml Apple vinegar; 250毫升蘋果醋



Use clay pot. Mix all and boil until remain 750 ml; 使用陶壺或砂鍋。混合再煮沸，直
至保持750毫升
Let it cool, then mix 250 ml of natural honey; 讓它冷卻，再拌入250毫升天然蜂蜜
Transfer to glass bottle and keep in fridge; Every morning, before breakfast, take one
tablespoon; 轉移到玻璃瓶，並保持在冰箱裡;每天早上，早餐前，取一湯匙