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新數據：飲食的確能讓身體回春 只要這樣吃
閱讀學習英文學習 蔬食救地球
身體機能會隨著時間逐漸衰退，如何逆齡回春，是每個人的追求和嚮往，最新研究發現，只要吃對食物，就有機會讓身體各項機能更年輕。
老化是難以逆轉的生理進程，帶來的心血管問題、失智症、各種慢性病更讓人們努力避之。儘管老化無可避免，近期有研究發現，透過正確飲食，可以讓各器官、新陳代謝逆齡回春，因為飲食能影響DNA。
研究顯示吃素8週後改變基因表現，各項生理指數都變年輕
該研究是刊登在《BMC Medicine》的兩個研究中的一個。史丹佛大學的預防醫學研究中心（Stanford Prevention Research Center）該研究將21對成年、BMI平均26的雙胞胎分成純素組和雜食組，進行8週的研究，除了看生理和心理狀況，也用細胞年齡來檢驗受試者的器官、新陳代謝和荷爾蒙等等數值是否降低；純素組避免吃動物來源食物，雜食組則是奶、蛋、肉、蔬果都吃。
研究發現，只有純素組的細胞年齡降低，包括心臟、肝臟、內分泌系統、新陳代謝系統、內分泌系統都「逆齡回春」，發炎指數也減少。不過，雜食組也有好的改變，主要是攝取較多動物性蛋白質，所以色胺酸變多、情緒比較愉悅和穩定。
飲食能影響DNA，讓身體器官和新陳代謝逆齡回春。
無糖就能降低生理年齡，即便健康飲食碰到糖也破功
另一個研究是從營養素的角度出發，研究地中海飲食、替代健康飲食（Alternative Healthy Eating）和表觀基因營養飲食（Epigenetic Nutrient）3種飲食的差異，這3種飲食的特色包括：
地中海飲食：吃大量蔬果、全穀類食物、堅果、豆類、魚類，使用橄欖油、，避免加工肉品。
替代健康飲食：高攝入量的蔬菜、水果、全穀物、堅果和豆類，低攝入量的含糖飲料、果汁和酒類。
表觀基因營養飲食：不用食物、而是以營養素當作標準，高攝入量的葉酸、維生素B12、維生素D、Omega-3脂肪酸和抗氧化劑（如維生素C和E），適量攝入膳食纖維。
研究將342名受試者隨機分成3組給予以上的飲食型態，但不限制糖分攝取，也就是說，受試者除了吃研究規定的飲食內容，不規定額外的糖要怎麼吃，藉以了解糖對細胞年齡的影響。
結果發現，這3種飲食法都能降低生理年齡，其中地中海飲食最顯著、可以使細胞年輕0.41年，但一碰到糖就破功，多攝取1公克的糖，細胞就會老化0.02年，也就是老了7.3天，即便1天不超過25克糖分攝取，吃25克糖也會使細胞老183天。
DNA猶如電腦硬體，靠後天飲食和生活好習慣修補「bug」
這2個研究的結論都是透過飲食可逆轉細胞年齡，且不約而同提到了「DNA甲基化」，該怎麼解釋？
功能醫學呂營養師比喻，DNA就像是電腦硬體，可以搭配很多軟體，也就是「甲基化」，不同軟體可以讓這台電腦有不同的功能，同時可以定期清除「bug」和更新，關閉錯誤的程式碼、打開或維持正常的程式碼運作。
甲基化是否能正常，後天生活習慣是關鍵，如果生活習慣不良、DNA甲基化功能不正常，會累積過多「bug」而當機，導致很多DNA上的基因無法正常運作，例如抗癌基因、抗老基因等，導致慢性病或遺傳疾病。
很多研究發現，即便有遺傳疾病，但透過後天飲食、營養攝取和生活習慣調整，就不一定會產生，這就是DNA甲基化有被良好的調控，因此異常表現的機率就降低了。
這2個飲食實驗都是探討食物或營養素對「DNA甲基化」的影響，發現只要健康飲食，被調控良好的DNA甲基化就會開啟抗老基因、關閉老化基因，所以能達到細胞年齡回春的效果，「蔬食的植化素提供更好的抗發炎效果、減少氧化壓力，身體能定期修復DNA，同時植化素也能保護細胞，這些蔬果的好處都能使細胞回春，」呂美寶說。
純素飲食就能贏？專家：不盡然，這樣吃才健康
飲食型態中減糖普遍被認為是正確的做法，但純素飲食是否真的健康？史丹佛大學預防醫學研究中心研究員亞若尼卡（Lucia Aronica）指出，純素食雖然能讓細胞回春，但這不代表純素食贏了，「人體需要各種營養素，長期純素食會使營養缺乏，可吃蛋奶，避免加工食品和糖才真的健康」。
營養師表示，該研究是吃純素食8週，可能還看不到身體缺乏哪些營養，如果長期吃純素食，可能會缺乏動物性食物的蛋白質、維生素B12、維生素D、鐵質、鈣質等，因此建議補強營養缺口，或是改採奶蛋素才不會缺乏營養。如果無法完全吃蔬食，可實施地中海飲食，但每月可吃幾次蔬食，即可讓身體健康，又可節能減排。
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New data: Diet can indeed rejuvenate your body. Just eat this way
Body functions will gradually decline over time. How to reverse aging and rejuvenate is everyone's pursuit and wish. The latest research has found that as long as you do two things right in your diet, you have a chance to make all body functions younger.
Aging is a physiological process that is difficult to reverse, causing cardiovascular problems, dementia, and various chronic diseases that people avoid. However, although aging is inevitable, two studies have found that through correct diet, various organs and metabolism can be rejuvenated as we age. The reason is that diet can affect DNA.
Eight weeks of vegetarianism changed gene expression, and all physiological indexes became younger
The first study was a twin study published in BMC Medicine. This study by the Stanford Prevention Research Center divided 21 pairs of adult twins with an average BMI of 26 into a vegan group and an omnivorous group. The study was conducted for 8 weeks. In addition to looking at physiological and psychological conditions, cells were also used. Age was used to test whether the subjects' organs, metabolism, hormones, etc. were reduced; the vegan group avoided eating animal-derived foods, while the omnivorous group ate milk, eggs, meat, fruits and vegetables.
The study found that only the vegan group's cell age was reduced, including the heart, liver, endocrine system, metabolic system, and endocrine system, which were "rejuvenated" and the inflammatory index was also reduced. However, the omnivorous group also showed good changes, mainly because they consumed more animal protein, so their tryptophan increased and their mood was happier and more stable.
Diet can affect DNA and rejuvenate body organs and metabolism.
Sugar-free can reduce physiological age, even if a healthy diet encounters sugar, it will not work
Another study is to study the differences between the Mediterranean diet, Alternative Healthy Eating and Epigenetic Nutrient diets from the perspective of nutrients. The characteristics of these three diets include:
Mediterranean diet: Eat lots of fruits and vegetables, whole grains, nuts, beans, fish, olive oil, and avoid processed meats.
Alternative healthy diet: high intake of vegetables, fruits, whole grains, nuts and legumes, low intake of sugary drinks, juices and alcohol.
Epigenetic nutritional diet: not using food, but using nutrients as the standard, high intake of folic acid, vitamin B12, vitamin D, Omega-3 fatty acids and antioxidants (such as vitamins C and E), moderate intake of dietary fiber .
The study randomly divided 342 subjects into 3 groups and were given the above dietary patterns, but did not limit sugar intake. That is to say, in addition to eating the diet specified in the study, the subjects were not stipulated how to eat additional sugar, so as to understand Effects of sugar on cell age.
The results showed that these three diets can reduce physiological age. Among them, the Mediterranean diet is the most significant, and can make cells younger by 0.41 years. That is 7.3 days of aging. Even if you do not consume more than 25 grams of sugar a day, eating 25 grams of sugar will make your cells age 183 days.
DNA is like computer hardware, and "bugs" can be fixed by acquired diet and good living habits.
These two studies concluded that cell age can be reversed through diet, and they both mentioned "DNA methylation". How to explain it?
Functional medicine nutritionist Lu likes that DNA is like computer hardware, which can be matched with many software, that is, "methylation". Different software can allow this computer to have different functions, and at the same time, "bugs" can be removed and updated regularly. Close faulty code, open or maintain normal code operation.
Whether methylation can be normal depends on acquired living habits. If living habits are poor and DNA methylation function is abnormal, too many "bugs" will accumulate and crash, causing many genes on DNA to not function normally, such as anti-cancer. Genes, anti-aging genes, etc., leading to chronic diseases or genetic diseases.
Many studies have found that even if there are genetic diseases, they may not occur through acquired diet, nutritional intake and lifestyle adjustments. This is because DNA methylation is well-regulated, so the chance of abnormal manifestations is reduced.
These two dietary experiments both explore the impact of food or nutrients on "DNA methylation". They found that as long as you eat a healthy diet, well-regulated DNA methylation will turn on anti-aging genes and turn off aging genes, so you can reach the age of your cells. Regarding the rejuvenation effect, "The phytochemicals in vegetable food provide better anti-inflammatory effects and reduce oxidative stress. The body can repair DNA regularly. At the same time, phytochemicals can also protect cells. The benefits of these fruits and vegetables can rejuvenate cells," Lu Meibao explain.
Can a vegan diet win? Expert: Not necessarily, this is the only healthy way to eat
Reducing sugar in the diet is generally considered the right thing to do, but is a vegan diet really healthy? Lucia Aronica, a researcher at the Preventive Medicine Research Center at Stanford University, pointed out that although a vegan diet can rejuvenate cells, this does not mean that the vegan diet has won. “The human body needs various nutrients, and long-term vegan diets will lead to nutritional deficiencies. You can eat eggs and milk and avoid processed foods and sugar to be truly healthy."
Nutritionists said that the study was based on eating a pure vegetarian diet for 8 weeks, so it may not be possible to see what nutrients the body lacks. If you eat a pure vegetarian diet for a long time, you may lack protein, vitamin B12, vitamin D, iron, calcium, etc. from animal foods. , so it is recommended to make up for the nutritional gap, or switch to lacto-evo-vegetarian so as not to lack nutrients. If you are unable to eat completely vegetarian food, you can implement a Mediterranean diet, but you can eat vegetarian food a few times a month to keep your body healthy and save energy and reduce emissions.
