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Now, sushi is a staple in the Japanese diet and that can help people there live longer.
壽司是日本飲食中不可或缺的食物，還能幫助當地人延長壽命。

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Now, sushi's main ingredients, fresh fish and dried seaweed, have positive health effects.
壽司主要材料中的鮮魚和海苔對健康都有良好的影響。

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Dr. Sanjay Gupta explains.
來看桑杰‧古普塔醫生的說明。

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There are some cities around the world that have extraordinarily high life expectancy rates
世界各地有某些城市的平均壽命特別高，

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and health officials are trying to figure out exactly what is it about those places that is somehow different.
健康部門的官員們試圖找出究竟這些地方有什麼不同之處。

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A good place to start looking is Japan.
日本是研究起頭的好地方。

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One thing I can tell you right off the bat, it has less to do with genetics and a lot more to do with the environment,
我可以立刻告訴各位的是，這和基因比較沒有關係，而是和環境非常有關，

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and specifically the types of food that they eat.
尤其是人們攝取的食物類型。

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This is one of the most popular places you'll find in cities [countries] like Japan --
像日本這樣的國家，你會發現這裡是非常普遍的場所之一——

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you have octopus, over here, you have squid -- fresh fish markets.
你看到這裡有章魚，這邊還有花枝——這裡是鮮魚市場。

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This is a place that a lot of people come [to] and they buy fish every single day and this is particularly fresh fish as well, as you can tell.
許多民眾每天會來這種地方買魚，你可以看得出來，這個魚非常新鮮。

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Just looking around here, you can see how fresh this is.
環顧四周看看，你就能知道這個有多新鮮。

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But there are some fish you really should pay attention to.
不過有些魚類真的值得你多加注意。

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You have crabs over here, you have big clams, small clams,
這裡有螃蟹、各種大小的蛤蜊，

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but there are certain fish, for example, that are really high in Omega-3 fatty acids.
但有某些魚類的 ω-3 脂肪酸含量相當高。

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Mackerel over here; if you've ever had this, it's a great fish, very high in Omega-3 fatty acids.
這邊這個鯖魚，如果你吃過的話，這種魚很好，ω-3 脂肪酸很高。

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Salmon is another one. 
鮭魚也是另一種含量很高的魚類。

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And if you look at the blood of Japanese people versus people in other parts of the world,
如果你檢視日本民眾的血液，拿來和世界上其他地區的人相比，

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often those levels of Omega-3 fatty acids are twice as high.
通常會發現前者ω-3 脂肪酸的含量高達兩倍。

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It's probably not surprising that heart disease, such a big killer in the United States,
也許不令人意外的是，在美國是重大致命殺手的心臟病，

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you have rates that are about half of that here in Japan.
日本這裡的比率卻大約是美國的一半。

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So, and this is a big reason why, specifically, Omega-3 fatty acids, terrific at lowering your blood pressure,
那麼，一大因素就是ω-3 脂肪酸，尤其對降低血壓、

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decreasing the clots and the clogging in your arteries and lowering your triglyceride levels.
減少動脈堵塞與凝血、降低三酸甘油酯含量的效果都非常好。

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Tuna, another great fish, for example, great pieces of tuna here, again, all of it very fresh.
例如鮪魚也是另一種很好的魚，這裡有些品質極佳的鮪魚片，同樣也都非常新鮮。

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People come here every single day.
民眾每天都會到這兒來。

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On average, people in Japan eat about one to two servings of this type of fish per day.
平均來說，日本民眾每天攝取一至兩份這類魚肉。

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As compared to in the United States, for example, where they eat one to two servings per week.
比較起來，以美國為例，美國民眾每週才攝取一至兩份。

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Just really quickly as well.
我們一樣很快地看一下。

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Seaweed, you may be hard-pressed to find this at many stores in the United States,
海苔，你在美國許多商店可能都很難找到，

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but that's another great source of antioxidants and it's also often eaten with fish.
但這是另一個抗氧化劑的絕佳來源，而且通常和魚肉一起食用。

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Now, if you hate fish, there's there are other ways to get the antioxidants soybeans,
如果你不喜歡吃魚，還有其他方法能攝取抗氧化劑，

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for example, tofu, flax seed, walnuts. Those are all great sources as well.
例如黃豆、豆腐、亞麻籽、核桃等等。這些也都是很好的來源。

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But again, really trying to figure out why people live longer in big cities around the world,
不過，話說回來，真要找出世界各地人民較長壽的大城市，

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a lot of it has to do with the type of diet they eat.
和他們吃的飲食有很大的關係。

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And in Japan, where they do it better than anywhere else,
在日本，他們的壽命比其他地區更長，

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fish -- specifically Omega-3 fatty acids -- make a difference.
魚類——尤其是其中的ω-3 脂肪酸——讓結果截然不同。

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You know, there's something else they taught me here as well,
你知道嗎，這裡的人還教了我另一件事，

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and it's this idea that you should push your plate away before you're ever full.
就是在你吃飽以前就該把盤子推開這種想法。

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They call it hara hachi bu; it's a really good phrase. Never stuff yourself.
他們稱之為「腹八分」，這真的是個好諺語，提醒你不要吃到撐。

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That's advice you can use no matter where you live anywhere in the world.
不論你居住在世界任何一個角落，這個建議都非常受用。