日本人的饮食中含有大量的盐和糖，他们怎么还能成为世界上最健康的人的?
How are Japanese people amongst the healthiest people on Earth when their food contains lots of salt and sugar?
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日本人的饮食健康吗
正文翻译
How are Japanese people amongst the healthiest people on Earth when their food contains lots of salt and sugar?
日本人的饮食中含有大量的盐和糖，他们怎么还能成为世界上最健康的人的?
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I'm not Japanese..
I've traveled to Japan though and immersed myself in their culture while I studied abroad in school. I was also raised in a Korean household and I think Korea and Japan have a lot of similarities in food culture. I'll answer this question to the best of my abilities .. it may not be 100% accurate ! :)
I had yakitori maybe once or twice during my visit to Japan. It's not an everyday food therefore the sauce and sodium intake is much less than you're thinking.
Similarly, red bean paste is also NOT an everyday food it is a dessert. It goes along the same lines as the yakitori. Red bean paste is a common food item in China and Korea as well and I've really only seen it eaten as a treat.
A Japanese meal might be some sort of protein (like fish, beef, or chicken), veggies or salad, rice, and miso soup. These food items are all generally healthy and low in fat and sugar/sodium levels.
BUT the number one thing that stood out to me in Japan is the size of their portions. They're tiny (to me). I was born and raised in California so I'm all about the huge portions but in Japan, your meal is just enough to fill you up no more no less!
我不是日本人。
我曾经去日本旅游，在国外读书的时候，我沉浸在他们的文化中。我也是在韩国家庭长大的，我认为韩国和日本在饮食文化上有很多相似之处。我将尽我所能回答这个问题，可能不是100%准确。
1，我在日本的时候吃过一两次烤鸡肉。鸡肉不是日常食物，因此酱汁和钠的摄入量比你想象的要少得多。
2，同样，红豆沙也不是日常食物，它是一种甜点。它和烤鸡肉烧是一样的。红豆沙在中国和韩国也是一种常见的食物，我真的只看到它被当作一种招待食品。
3，日本料理可能含有某种蛋白质(比如鱼、牛肉或鸡肉)，蔬菜或沙拉，米饭和味噌汤。这些食品一般都是健康的，脂肪、糖和钠含量都很低。
4，但是在日本最让我印象深刻的是他们食物的份量。(对我来说)份量太小了。我是在加州出生和长大的，所以我喜欢大份的食物，但是在日本，一顿饭刚刚只够你吃饱!
I’m not Japanese either but I’ve been to Japan with a Japanese friend and I ate as she ate and let me tell you the one thing I noticed was the LACK of sugar in particular. For example, if you buy a can of green tea from a vending machine, that’s what you get, green tea, no sugar. Green tea drinks you buy in western countries are packed with sugar. It took a bit of aclimatisation but in the end I was absolutely loving it. The food we ate was always fresh, simple, lovingly prepared, healthy and DELICIOUS!
我也不是日本人，但我和一个日本朋友去过日本，我和她一起吃过饭，我告诉你一件事，就我注意到其中特别缺糖。例如，如果你从自动售货机买了一罐绿茶，这就是你能买到的，就是绿茶而已，不含糖。你在西方国家买的绿茶饮料含有大量的糖。我花了一点时间适应，但最后我完全爱上了它。我们吃的食物总是很新鲜、简单、健康又美味!
As a Korean growing up on a vegetarian diet I can tell you that traditional Korean cuisine is very high in vegetables (fiber) and very low fat. It was only after Koreans became wealthy did they add a lot of meat to their diet.
作为一个吃素食长大的韩国人，我可以告诉你，传统韩国菜的蔬菜(纤维)含量非常高，脂肪含量特别低。韩国人在富裕之后，才在饮食中增加了大量肉类。
One important Japanese diet fact was omitted: Japanese use very little oil in food preparation. Very little. Very, very little. On the opposite side of the scale, Chinese cooking uses a great deal of oil. Oil usually increases the taste. But it can accumulate in the body. If you own apartments and rent them out to Asian people, after you rent to Japanese people your kitchen walls can be as clean as the day you rent them out. Chinese renters use a lot of oil in their food, so the kitchen walls will have momentoes of the oilier diet.
一个重要的日本饮食事实被省略了:日本人在做食物时用油很少，非常少，非常,非常少。在天平的另一边，中国烹饪使用大量的油。油通常会增加味道。但它会在体内积聚。如果你有自己的公寓，并把它们租给亚洲人，在你租给日本人之后，你的厨房墙壁可以像你租给他们的那天一样干净。中国的租客在他们的食物中使用了大量的油，所以厨房的墙壁将有更多的油饮食的纪念。
That reminds me of my niece (Chinese) who is married to a Japanese. Her first pregnancy she about went nuts with the Japanese diet. There was just nothing that satisfied her! Finally she went home to Taiwan for awhile (where she’d grown up till the age of 14) so she could get some food she liked. I guess she’s gotten used to it now though since she just had twins and spent the entire time in Japan.
这让我想起了我的侄女(中国人)，她嫁给了一个日本人。她第一次怀孕的时候，日本人的饮食让她抓狂。没有什么能让她满意的!最后，她回台湾老家住了一段时间(她在那里长大，一直到14岁)，这样她就能吃到她喜欢的食物了。我猜她现在已经习惯了，因为她刚生了双胞胎，而且一直在日本生活。
I have a question, how can Japanese food be that healthy and yet have one of the highest rate of stomach cancer in the world (third position in 2012) ?
我有一个问题，为什么日本食品如此健康，却是世界上最高的胃癌发病率(2012年排名第三)之一?
I think most asian countries eat healthily. I have never been to south east asia, but I have been to north east asia, and we have delicious and healthy food.
我认为大多数亚洲国家都吃得健康。我从来没有去过东南亚，但是我去过东北亚，那里有美味健康的食物。
I had one meal in an upmarket Japanese restaurant here in South Africa. Very nice but we had to stop for a takeaway on the way home! The unhealthy takeaway destroyed the goodness of the healthy but small meal. I must add that I am a small eater - one US starter does me for a day!
我在南非一家高档的日本餐厅吃了一顿饭。很好，但是我们不得不在回家的路上停下来买了份外卖!不健康的外卖破坏了身体但是便捷。我必须补充一点，我是一个小食量者——一份美国开胃菜能让我吃一天!
OMG! Is it any wonder why they are super skinny? It’s like they don’t like food so I could not live ever in Japan. I did visit my girlfriend who’s Japanese but she was raised in Hawaii and she lived with my family and trust me, Hawaiian loooove to eat…LARGE portions too. She was thick and had a nice shape. It seems they have a fascination with being rail thin for some reason. Except if you’re a sumo wrestler. But the culture is cool and all. The food portions are very small its like they are serving children’s portions when you go out to eat.
天哪，难怪他们这么瘦。就好像他们不喜欢食物一样，所以我无法在日本生活。我去看过我女朋友，她是日本人，但她在夏威夷长大，她和我的家人住在一起，相信我，夏威夷人喜欢吃。她较胖，但身材很好。因为某种原因，他们似乎对保持苗条很着迷。除非你是个相扑手。但日本的文化很酷。食物份量非常少，你出去吃饭时，他们给你提供给孩子吃的那个份量。
They're not healthier. They're just thinner. Health is a broad definition. Many people assume health is associated with being thin. Other people assume health is associated with being athletic, or rarely get sick. If it's the former then yes i agree japan is better since they eat less. However if it's the latter than i have to disagree. Their food is pretty bad, you're right. It's either fried with vegetable oil or extremely sugary, choose one.
他们并没有更健康。他们只是更瘦点。健康是一个宽泛的定义。许多人认为健康和瘦有关。另一些人认为健康与热爱运动有关，或者很少生病。如果是前者，那么我同意日本更好，因为他们吃得更少。但是如果是后者，我就不同意了。他们的食物很糟糕，你说得对。他们的食物要么是用植物油炸的，要么是含糖量极高的，必有其一。
Interesting points about the sodium and sugar. Also the portion size. But one thing in question is that of the quality of the ingredients. The industrialization of our foods seems to be different in a very significant way. Not all sodium and sugar are the same i’ve noticed. We have “refined” sugar here for example.
关于钠和糖的观点有趣。还有分量大小。但有一件事值得商榷，那就是原料的质量。我们的食品工业化似乎在很大程度上是不同的。我注意到，并非所有的钠和糖都是一样的。例如，我们这里有“精制”糖。
Japan also has the highest per capita consumption of cigarettes in the world - figure that one out. The same goes for Greece in Europe, which has the highest cigarette consumption and the highest life expectancy)…
日本也是世界上人均香烟消费量最高的国家----把这个列出来。欧洲的希腊也是如此，该国香烟消费量最高，人均寿命最长。
Greece ranks 24th in life expectancy in the World, behind most European countries, so not really a good example.
Australia where I live ranks 4th and Japan is top. Australians tend follow a high salt and high sugar typical Industrial Western diet. One reason for the high life expectancy here and in Japan is more likely to be the well funded advanced public health and hospital system. For example my 82 year old friend gets a free home visit and assessment twice a year from a district nurse, with regular screening by the local medical practice and an annual flu shot. All free apart from prescxtion meds that are around $6 a pack.
希腊的平均寿命在世界上排名第24位，落后于大多数欧洲国家，所以这并不是一个很好的例子。
我居住的澳大利亚排名第四，日本排名第一。澳大利亚人倾向于遵循高盐高糖这种典型的西方工业化饮食。日本人高预期寿命的一个原因更有可能是资金充足且先进的公共卫生和医院系统。例如，我82岁的朋友每年可以从一位区护士那里得到两次免费的家访和评估，当地医疗机构还会定期进行筛查，每年还会打流感疫苗。除了每盒6美元左右的处方药外，这些都是免费的。
I ve been to Japan and actually what I observed in their food is it is LACK of salt and sugar. and our Japanese tour guides said that Japanese dont like too much salt and sugar on food. And commonly, the staple food&drink on their meals are a miso soup and tea. Both have great benefits to health. and their meals are always a balanced diet.
我去过日本，实际上我观察到他们的食物缺乏盐和糖。我们的日本导游说日本人不喜欢食物里放太多的盐和糖。通常，他们的主食是味增汤和茶。两者对健康都有很大的好处。他们的饮食总是均衡的。
Not eating very much has to be a large part of it. I stayed with a host family while teaching English in Japan one summer. I ate the same diet as my host family (I wasn’t going to demand extra food, and I didn’t have a lot of access to restaurants or grocery stores). I’m not overweight but a head taller than the average Japanese with correspondingly higher caloric needs. In a little over 2 months, I lost about 20 pounds. It just wasn’t enough food, but all the chilled green tea I could drink!
不吃太多肯定是很大一部分原因。有一年夏天，我在日本教英语时住在一个寄宿家庭里。我的饮食和寄宿家庭一样(我不会要求额外的食物，我也没有太多的机会去餐馆或杂货店)。我并不超重，但比一般的日本人高一头，需要更多的热量。在两个月多一点的时间里，我瘦了大约20磅。食物是不够的，但我可以喝所有的冰绿茶!
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
It is not entirely true. Indeed, while Japan has a low incidence of cancer overall, it has the third-highest incidence in the world for stomach cancer - which some have related to the diet.
这并不完全正确。事实上，虽然日本的癌症总体发病率很低，但胃癌的发病率在世界上排名第三，有些人认为这与饮食有关。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Whats in a Japanese diet that could lead to cancer? Also, the only staple food I see is white rice. Japanese people eat white rice everyday. In the US, we are told to stay away from white rice because it is bad for us. It converts to sugar and can lead to obesity. I often wondered how Japanese people (Asians) could eat that much white rice (even if the portions are small and eaten everyday with every meal) always manage to stay skinny!!
日本人的饮食中有什么会导致癌症?而且，我看到的主食只有白米。日本人每天都吃白米饭。在美国，我们被告知要远离白米，因为它对我们有害。它会转化为糖，导致肥胖。我经常想，日本人(亚洲人)怎么能吃那么多白米饭(即使份量很小，每顿饭都要吃)，还能保持苗条!
Two things it has in abundance: Seaweed and fish. We know that fish is high in omegas which improve the circulatory system and aid in the cells. Polar bears only eat omegas in the form of fat, mostly from sea mammals and fish. Seaweed is a superfood which chelates poisons out of the body. Seaweed is not a vegetable, but an algae. Algae chelate most anything anaerobic, meaning things that do not breathe oxygen such as bad bacteria, poisons and heavy metals, so if one eats it every day, one’s health should improve even though Japanese tend to be heavy smokers.
日本拥有两种丰富的东西:藻类和鱼。我们知道鱼富含脂肪酸， 脂肪酸可以改善循环系统，帮助细胞生长。北极熊只吃脂肪形式的脂肪酸，就主要来自海洋哺乳动物和鱼类。海藻是一种能螯合毒素排出体外的超级食物。海藻不是一种蔬菜，而是一种藻类。海藻能螯合大多数厌氧物质，也就是那些不能吸入氧气的物质，如有害细菌、毒物和重金属。因此，即使日本人是烟瘾很大的人，如果每天吃海藻，健康状况也会得到改善。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
I would dispute your assertion that their food contains a lot of salt and sugar. You must be thinking of a typical American diet?
the Japanese consume a very healthy diet: small portions of a wide variety of foods. Very little sugar in my experience.
Focusing on salt and sugar as if they alone could be responsible for possible unhealthy eating is a distraction. Fat, in particular animal fat, and processed foods with empty calories offered up in huge portions is the killer. Japanese consumption of sugar per capita is half that of the US.
我不同意你说他们的食物含有大量盐和糖的说法。你想到的一定是典型的美国饮食吧?日本人的饮食非常健康:小份量的各种各样的食物。在我的经验中，糖很少。把注意力集中在盐和糖上，搞的好像它们是造成不健康饮食的唯一原因，其实这是一种分散注意力的做法。脂肪，特别是动物脂肪，和大量无热量的加工食品才是杀手。日本人均食糖消费量是美国的一半。
You know most of the things people have said are true, but a few other things could be said: THERE IS A TON OF DIABETES IN JAPAN. We in the west associate diabetes with obesity, but a lot of the diabetics in Japan are bone skinny. The speculation that I hear is that this is largely genetic, but also influenced by the large rice intake, as carbs convert to sugar in the body. Also that elevated sake intake contributes to diabetes appearance in drinkers. Aside from that there seems to be some lix between high levels of stomach cancer and regular consumption of the salty pickles that are common in the traditional diet.
你知道人们说的大部分都是真的，但还有一些其他的事情可以说：日本有大量的糖尿病患者。我们西方人把糖尿病和肥胖联系在一起，但日本的很多糖尿病患者骨瘦如柴。我听到的猜测是，这主要是遗传的，但也受大量大米摄入的影响，因为碳水化合物在体内转化为糖。同时，增加清酒摄入量也会导致饮酒者患上糖尿病。除此之外，高比重的胃癌似乎与经常食用传统饮食中常见的咸菜有某种联系。
It depends on if you are eating actually Japanese food or the much much saltier and sugary Americanized dishes. Traditional Japanese food is typically much lower in sodium and sugar than its American “counter parts”.I've personally never been to Japan but having friends who have lived there helps a lot when discerning more traditional meals from the American ones.
这取决于你吃的是日本菜还是咸得多、甜得多的美国菜。传统日本食品的钠和糖含量通常比美国“同类食品”低得多。我个人从未去过日本，但有住在那里的朋友可以帮助我分辨出更多的传统食物和美国食物。
Even your question demonstrates a cultural bias. You’re looking for answers in food. Maybe the answer has nothing to do with food or exercise.
I lived in Japan for about 20 months. I observed their culture. It’s an amazingly tight-knit culture. The whole concept of rugged independence that is ingrained in American culture is nowhere to be found in Japanese culture. In their culture, you are part of a family and community.
I think this cultural cohesion that plays a critical part in their health. Mental health has a measurable effect on physical health. Consider Chernobyl. After Chernobyl, the government tried to kick everyone out of a quarantine zone. A few stubborn people stayed and continue to live in an environment with high radiation levels. Now, who has a longer life expectancy: the people who moved out of the quarantine zone, or the people who stayed? The answer is, surprisingly, the people who stayed. It turns out the emotional trauma of leaving their hometown was more dexerious to health than elevated levels of radiation.
Similarly, I believe living in a tightly-knit community plays a very positive role in the health of the Japanese.
就连你的问题也显示出一种文化偏见。你在食物中寻找答案。也许答案与食物或锻炼无关。
我在日本生活了大约20个月。我观察他们的文化。这是一个令人惊讶的紧密团结的文化。在美国文化中根深蒂固的那种坚韧不拔的独立精神在日本文化中是找不到的。在他们的文化中，你是家庭和社区的一部分。我认为这种文化凝聚力对他们的健康起着关键作用。心理健康对身体健康有可衡量的影响。想想切尔诺贝利。切尔诺贝利事故后，政府试图把所有人赶出隔离区。少数顽固的人留下来，继续生活在高辐射水平的环境中。现在，谁的寿命更长:是离开隔离区的人，还是留在隔离区的人?令人惊讶的是，答案是那些留下来的人。事实证明，离开家乡带来的情感创伤比辐射水平升高对健康的危害更大。同样，我相信生活在一个紧密团结的社区中，对日本人的健康也起着非常积极的作用。
One of the things that always strikes me when I’m in Japan is the emphasis on freshness. In the US, a steak you buy in the grocery has probably been dead for two weeks or more. In Japan, I doubt that’s the case. And if you go for sushi or seafood, good chance the fish was alive an hour before. (I have actually been served sashimi in Tokyo where the fish was actually still alive on the plate.)
Also, the Japanese breakfast is ultrahealthy, usually including soup, which is a fabulous way to get your system going after sleep.
当我在日本的时候，有一件事总是让我印象深刻，那就是对新鲜的重视。在美国，你在杂货店买的牛排可能已经死了两周或更久。在日本，我对此表示怀疑。如果你去吃寿司或海鲜，很有可能鱼一小时前还活着。(我在东京吃过生鱼片，盘子里的鱼其实还是活的。)此外，日本早餐非常健康，通常会有汤，吃早餐是一种让你的系统在睡眠后运转的极好方式。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Vitamin K2 and fermented foods might be part of their secret. Fermented foods supply this absolutely vital nutrient. It keeps calcium fixed in the correct parts of the body, preventing hardening of blood vessels and other soft tissue. The fermented food also seems to moderate the effects of both salt and sugar.
维生素K2和发酵食品可能是他们的秘密武器之一。发酵食品提供了这种绝对重要的营养。它使钙固定在身体的正确部位，防止血管和其他软组织硬化。发酵食品似乎还能调节盐和糖的作用。
The Japanese eat a lot of raw fish which is really healthy. They eat small amounts of beef and pork. They work longer hours than any other country. They walk a lot, too.
日本人吃很多生鱼，这非常健康。他们也吃少量的牛肉和猪肉。他们的工作时间比其他任何国家都长。他们也走很多路。
These days, many Japanese have access to some very unhealthy diets (thanks to the availability of fast food and some of the most glorious snack food I have ever seen anywhere—it’s even seasonal!), and many struggle with their waistlines. I know I had to struggle with keeping away from fried foods and fatty foods when eating with coworkers and at the company cafe. What I can attribute the healthy folks to is this:
1) Smaller portion sizes. Even with unhealthy foods, the portions are much smaller—maybe half—than what you see in the US.
2) Exercise. If you live in the cities, you walk. A lot. Everywhere. People often struggled with weight in the countryside where you drove everywhere.
3) Traditional life habits: If you lived traditional Japanese style, sitting and sleeping on the floor, you were forced to get up from and down to the floor, which keeps your joints and muscles accustomed to the practice and is healthier. School and office exercise programs keep you more conscious of exercise habits, though your mileage may vary. And using traditional squat toilets are better for “clearing the pipes,” so to speak (which is why an inventor in the US is making good money off the “Squatty Potty,” a stool that lets you mimic the squatting position on American toilets).
如今，许多日本人都有一些非常不健康的饮食习惯(多亏了快餐和一些我在任何地方都没见过的最美味的零食——甚至是季节性的食品)，许多人都在为腰围而烦恼。我知道，和同事一起吃饭和在公司咖啡馆时，我不得不努力避免吃油炸食品和高脂肪食品。我认为他们健康的原因是:
1，较小的份量。即使是不健康的食物，份量也少得多——也许只有你在美国看到的一半。
2，锻炼。如果你住在城市里，你就走路。走很多路。到处走。在你开车会去的任何地方的乡村，人们经常与体重斗争。
3，传统的饮食习惯。如果你过着传统的日式生活，坐着或睡在地板上，你就必须从地板上爬起来，这样可以让你的关节和肌肉适应这种练习，也更健康。学校和办公室的锻炼项目会让你更清楚自己的锻炼习惯，尽管你的运动量可能有所不同。也就是说，使用传统的蹲式厕所更有利于“清理管道”(这就是为什么美国的一位发明家发明了一种叫“蹲式便盆”的凳子，能让你模仿美国马桶上蹲着的姿势，还靠这个赚了一大笔钱)。
First off are we talking authentic Japanese or Americanized Japanese. It’s not one and the same. A lot of ethnic cuisine - Chinese, Indian, etc. - is aimed for an Americanized palate (example a “Chinese restaurant” serving pizza or hamburgers) in Anglophone countries & that means catering more to whatever Anglophones are used to instead of authentic food.
Not to mention not all cuisine calls for either excessive salt or sugars - Japanese cuisine can vary quite a bit depending on what prefecture you are in.
Anyway
首先，我们说的是地道的日本人还是美国化的日本人。这不是一回事。有很多民族美食，例如中国、印度等等。但很多民族美食都针对美国人口味做了改进（例如，一家提供比萨饼或汉堡包的“中国餐馆”），这意味着他们更多地迎合以英语为母语的人，而不是提供正宗的民族食物。
更不用说不是所有的烹饪都需要过多的盐或糖，根据你所在的地区不同，日本料理也有很大的不同。
Red bean paste does include alot of sugar. I actually decrease the sugar dramatically when i make it myself. And the mochi it is often encased in often has sugar too. I used to buy a box and eat them but that would mean i couldn’t eat at least one meal (if i ate alot i could not eat for a whole day or more)! Mochi are very chewy and actually can be hard to digest if you eat alot. That said i don’t think most japanese are that extreme and they are just eaten now and again or for special occasions.
You are right that yakitori and teriyaki sauce also contains alot of sugar. But the flip side is that portions are small. If you order a plate you don’t get that much. It also satisfies the craving for a sweet dessert so that actually could be an overall saving. When you look at lunch boxes i agree there are often fried items in them but the portions are down right stingy.
红豆沙确实含有很多糖。当我自己做的时候，我实际上大大减少了糖分。包裹的糯米团通常也含有糖。有时候我会买一盒吃，但吃了就意味着我下一顿吃不下了(如果我吃很多的话，我一天或更多的时间内都吃不下东西了)!糯米团很耐嚼，如果你吃得太多，实际上会很难消化。也就是说，我不认为大多数日本人是那么极端，他们只是偶尔或在特殊场合吃。你是对的，烧烤鸡肉和照烧酱也含有很多糖。如果你点一盘，你不会得到那么多。它也满足了人们对甜食的渴望，所以实际上这是一种总体上的节约。当你看午餐盒时，我同意里面经常有油炸食品，但份量少得可怜。所以，虽然有很多不健康的食品，但也有很多好的食品。冲绳的传统饮食绝对可以帮助你保持健康的生活方式。然而，他们的健康水平已经直线下降!
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