{"id":8708,"date":"2025-08-17T17:04:39","date_gmt":"2025-08-17T09:04:39","guid":{"rendered":"https:\/\/www.doctorheals.com\/?p=8708"},"modified":"2026-04-22T09:55:50","modified_gmt":"2026-04-22T01:55:50","slug":"blue-zone-diet-the-80-rule-eat-less-live-more","status":"publish","type":"post","link":"https:\/\/www.doctorheals.com\/cn\/blue-zone-diet-the-80-rule-eat-less-live-more\/","title":{"rendered":"\u957f\u5bff\u996e\u98df\u6cd5\uff1a80%\u6cd5\u5219\u2014\u2014\u5c11\u5403\uff0c\u6d3b\u5f97\u66f4\u597d"},"content":{"rendered":"<h5>\u4f5c\u8005\uff1a\u9648\u4e39\u5c3c\u5c14<\/h5>\n<p>\u90a3\u4e2a <a href=\"https:\/\/news.un.org\/en\/story\/2022\/12\/1131637\">\u8054\u5408\u56fd<\/a> \u62a5\u544a\u79f0\uff0c\u81ea2000\u5e74\u4ee5\u6765\uff0c\u4e16\u754c\u5404\u5730\u7684\u4eba\u4eec\u6444\u5165\u7684\u5361\u8def\u91cc\u6709\u6240\u589e\u52a0\uff0c\u5176\u4e2d\u4e9a\u6d32\u56fd\u5bb6\u57282021\u5e74\u7684\u589e\u5e45\u6700\u5927\u3002\u6b27\u6d32\u548c\u5317\u7f8e\u6d32\u5728\u5361\u8def\u91cc\u6444\u5165\u91cf\u4e0a\u9886\u5148\uff0c\u4eba\u5747\u6bcf\u5929\u9ad8\u8fbe3540\u5361\u8def\u91cc\u3002\u6b64\u5916\uff0c\u8054\u5408\u56fd\u7cae\u519c\u7ec4\u7ec7\uff08FAO\uff09\u62a5\u544a\u79f0\uff0c\u53bb\u5e74\u5168\u7403\u4eba\u5747\u5361\u8def\u91cc\u6d88\u8d39\u91cf\u5e73\u5747\u589e\u52a0\u4e86\u6574\u65749%\uff0c\u8fbe\u5230\u6bcf\u59292960\u5361\u8def\u91cc\u3002.<\/p>\n<p>\u6211\u4eec\u6bcf\u5929\u771f\u7684\u9700\u8981\u6444\u5165\u90a3\u4e48\u591a\u5361\u8def\u91cc\u5417\uff1f\u672c\u6587\u5c06\u63a2\u8ba8\u5403\u9971\u7684\u76ca\u5904\uff0c\u4ee5\u53ca\u76f8\u5173\u7814\u7a76\u5bf9\u5176\u6709\u6548\u6027\u7684\u770b\u6cd5\u3002.<\/p>\n<form id=\"forminator-module-10513\" class=\"forminator-poll forminator-poll-10513\" method=\"post\" data-forminator-render=\"0\" data-uid=\"6a11d62cc0984\" action=\"\"><div role=\"alert\" aria-live=\"polite\" class=\"forminator-response-message\" aria-hidden=\"true\"><\/div><div class=\"forminator-poll-header\"><span id=\"forminator-poll-10513--title\" class=\"forminator-question forminator-poll--question\">\u4f60\u901a\u5e38\u4ec0\u4e48\u65f6\u5019\u505c\u6b62\u8fdb\u98df\uff1f<\/span><\/div><input type=\"hidden\" name=\"trp-form-language\" value=\"cn\"\/><\/form>\n<h2>\u5403\u9971\u523080%\uff0c\u4eab\u53d7\u66f4\u5065\u5eb7\u7684\u751f\u6d3b<\/h2>\n<p>\u51b2\u7ef3\u4ee5\u767e\u5c81\u8001\u4eba\u4f17\u591a\u800c\u95fb\u540d\uff0c\u5f53\u5730\u4eba\u5c06\u957f\u5bff\u7684\u79d8\u8bc0\u5f88\u5927\u7a0b\u5ea6\u4e0a\u5f52\u529f\u4e8e\u201c\u5403\u5230\u516b\u5206\u9971\u201d\u7684\u996e\u98df\u4e60\u60ef\u3002\u5728\u65e5\u672c\uff0c\u6709\u4e00\u4e2a\u88ab\u79f0\u4e3a <a href=\"https:\/\/www.bluezones.com\/2017\/12\/hara-hachi-bu-enjoy-food-and-lose-weight-with-this-simple-phrase\/\">\u8179\u516b\u5206<\/a> \u5efa\u8bae\u4eba\u4eec\u5403\u5230\u5927\u7ea6\u516b\u5206\u9971\u3002\u8fd9\u79cd\u505a\u6cd5\u4e0d\u4ec5\u662f\u65e5\u672c\u51b2\u7ef3\u2014\u2014\u5168\u7403\u201c\u84dd\u8272\u5730\u5e26\u201d\u4e4b\u4e00\u2014\u2014\u5065\u5eb7\u751f\u6d3b\u7684\u57fa\u77f3\uff0c\u4e5f\u5f15\u8d77\u4e86\u5168\u7403\u666e\u901a\u6c11\u4f17\u548c\u533b\u5b66\u7814\u7a76\u4eba\u5458\u7684\u5173\u6ce8\u3002\u4e00\u9879\u7814\u7a76\u8868\u660e\uff0c\u4eba\u7c7b\u7684\u70ed\u91cf\u9650\u5236\u4f3c\u4e4e\u4f1a\u5f15\u53d1\u4e00\u4e9b\u53d8\u5316\uff0c <a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/calorie-restriction-humans-builds-strong-muscle-stimulates-healthy-aging-genes\">\u51cf\u7f13\u6216\u505c\u6b62\u708e\u75c7<\/a> \u5bf9\u4e8e\u4e00\u4e9b\u4eba\u4ee5\u53ca <a href=\"https:\/\/health.clevelandclinic.org\/calories-and-aging\">\u589e\u52a0\u65b0\u9648\u4ee3\u8c22<\/a>.<\/p>\n<p>\u6d41\u884c\u75c5\u5b66\u7814\u7a76\u7684\u6570\u636e\u8868\u660e\uff0c\u70ed\u91cf\u9650\u5236\u5bf9\u4eba\u7c7b\u5bff\u547d\u6709\u76ca\u3002. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17986602\/\">\u5173\u4e8e\u65e5\u672c\u51b2\u7ef3\u5c45\u6c11\u7684\u4e00\u9879\u7814\u7a76<\/a> \u5728\u51b2\u7ef3\u672c\u5c9b\u5c45\u6c11\u4e2d\uff0c\u8c01\u7684\u5361\u8def\u91cc\u6444\u5165\u91cf\u66f4\u5c11\u3002\u5728\u8fd9\u4e2a\u8001\u5e74\u51b2\u7ef3\u4eba\uff0865\u5c81\u4ee5\u4e0a\uff09\u961f\u5217\u4e2d\uff0c\u6b7b\u4ea1\u7387\u6765\u81ea <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5403510\/\">\u51a0\u5fc3\u75c5\u548c\u764c\u75c7\u660e\u663e\u964d\u4f4e <\/a>\u9ad8\u4e8e\u65e5\u672c\u548c\u7f8e\u56fd\u666e\u901a\u5927\u9646\u4eba\u53e3\u3002.<\/p>\n<h2>\u96be\u4ee5\u786e\u5b9a\u9650\u5236\u4eba\u7c7b\u5361\u8def\u91cc\u6444\u5165\u662f\u5426\u80fd\u5ef6\u957f\u5bff\u547d<\/h2>\n<p>\u8bf7\u6ce8\u610f\uff0c\u5c3d\u7ba1\u70ed\u91cf\u9650\u5236\u6709\u76ca\u5065\u5eb7\uff0c\u4f46\u662f <a href=\"https:\/\/sitn.hms.harvard.edu\/flash\/2020\/can-calorie-restriction-extend-your-lifespan\/\">\u5f88\u96be\u786e\u5b9a\u5361\u8def\u91cc\u9650\u5236\u662f\u5426\u80fd\u771f\u6b63\u5ef6\u957f\u6211\u4eec\u7684\u5bff\u547d<\/a>. \u5176\u4e2d\u4e00\u4e9b\u539f\u56e0\u5305\u62ec\uff1a\u6709 <a href=\"https:\/\/www.uibk.ac.at\/en\/newsroom\/2024\/biomarkers-of-aging\/\">\u6ca1\u6709\u5173\u4e8e\u6807\u51c6\u5316\u8870\u8001\u751f\u7269\u6807\u5fd7\u7269\u5f00\u53d1\u548c\u9a8c\u8bc1\u7684\u6307\u5bfc\u65b9\u9488<\/a> \u800c\u4e14\uff0c\u5728\u6b63\u5e38\u4f53\u91cd\u7684\u5065\u5eb7\u4eba\u7fa4\u4e2d\u8fdb\u884c\u968f\u673a\u3001\u996e\u98df\u63a7\u5236\u7684\u957f\u671f\u751f\u5b58\u7814\u7a76\u4e5f\u662f\u4e0d\u5207\u5b9e\u9645\u7684\u3002.<\/p>\n<p>\u4f8b\u5982\uff0c\u4e00\u9879\u4e34\u5e8a\u7814\u7a76\uff0c, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3439843\/#R27\">CALERIE\u8bd5\u9a8c<\/a>, \u636e\u62a5\u9053\uff0c\u53c2\u4e0e\u8005\u83b7\u5f97\u4e86\u663e\u8457\u7684\u5065\u5eb7\u76ca\u5904\uff0c\u5982\u80c6\u56fa\u9187\u548c\u8840\u538b\u6c34\u5e73\u964d\u4f4e\uff0c\u4ee5\u53ca\u80f0\u5c9b\u7d20\u654f\u611f\u6027\u6307\u6570\u6539\u5584\u3002\u7136\u800c\uff0c\u7531\u4e8e\u4e34\u5e8a\u8bd5\u9a8c\u4ec5\u6301\u7eed\u4e862\u5e74\uff0c\u5176\u5bf9\u5bff\u547d\u7684\u5f71\u54cd\u65e0\u6cd5\u76f4\u63a5\u6d4b\u91cf\u3002.<\/p>\n<h2>\u957f\u5bff\u6279\u8bc4\u8005\uff1a\u9700\u8981\u66f4\u591a\u8bc1\u636e<\/h2>\n<p>\u9650\u5236\u5361\u8def\u91cc\u4ee5\u5ef6\u957f\u5bff\u547d\uff0c\u4e00\u4e9b\u7814\u7a76\u5982\u662f\u8bf4\uff0c\u4f46\u6279\u8bc4\u8005\u8ba4\u4e3a\u9700\u8981\u66f4\u591a\u8bc1\u636e\uff0c\u56e0\u4e3a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3439843\/#R27\">\u751f\u7269\u949f\u4e89\u8bae<\/a>, \u63a7\u5236\u751f\u7269\u4f53\u8870\u8001\u8fc7\u7a0b\u7684\u81ea\u7136\u673a\u5236\uff0c\u4ee5\u53ca\u5f53\u524d\u6297\u8870\u8001\u7814\u7a76\u7684\u5dee\u5f02\u3002.<\/p>\n<p>\u7136\u800c\uff0c, <a href=\"https:\/\/edition.cnn.com\/2023\/02\/10\/health\/restricting-calories-longevity-wellness\/index.html\">\u6279\u8bc4\u8005<\/a> \u4f8b\u5982\uff0c\u5361\u8def\u91cc\u9650\u5236\u7814\u7a76\u5458 Pankaj Kapahi\uff08\u52a0\u5229\u798f\u5c3c\u4e9a\u5dde\u8bfa\u74e6\u6258\u5e02\u5df4\u514b\u8870\u8001\u7814\u7a76\u6240\u7684\u6559\u6388\uff09\u8868\u793a\uff0c\u5361\u8def\u91cc\u9650\u5236\u662f\u51cf\u7f13\u8870\u8001\u7684\u4f17\u591a\u5e72\u9884\u63aa\u65bd\u4e4b\u4e00\uff1a<\/p>\n<p>\u201c\u6211\u4eec\u6b63\u52aa\u529b\u66f4\u591a\u5730\u4e86\u89e3\u8870\u8001\uff0c\u6211\u4eec\u4e5f\u5728\u505a\uff0c\u4f46\u70ed\u91cf\u9650\u5236\u53ea\u662f\u5176\u4e2d\u4e00\u79cd\u5e72\u9884\u63aa\u65bd\uff0c\u201d\u4ed6\u8bf4\u3002\u201c\u4f60\u53ef\u80fd\u9700\u8981\u5c06\u5176\u4e0e\u8fd0\u52a8\u3001\u826f\u597d\u7684\u7761\u7720\u3001\u79ef\u6781\u7684\u6001\u5ea6\u548c\u826f\u597d\u7684\u5fc3\u7406\u5065\u5eb7\u76f8\u7ed3\u5408\u3002\u6240\u6709\u8fd9\u4e9b\u56e0\u7d20\u7ed3\u5408\u8d77\u6765\uff0c\u5f88\u53ef\u80fd\u5728\u5ef6\u7f13\u8870\u8001\u65b9\u9762\u53d1\u6325\u66f4\u5927\u7684\u4f5c\u7528\u3002\u201d<\/p>\n<h2>\u4e0b\u4e00\u6b65\u5462\uff1f<\/h2>\n<p>\u968f\u7740\u6211\u4eec\u7ee7\u7eed\u5bfb\u6c42\u66f4\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\uff0c\u4e5f\u8bb8\u91c7\u7eb3\u201c\u8179\u516b\u5206\u201d\u7684\u667a\u6167\u5c06\u662f\u6211\u4eec\u8fc8\u5411\u66f4\u5065\u5eb7\u751f\u6d3b\u65b9\u5f0f\u7684\u6b63\u786e\u4e00\u6b65\uff0c\u800c\u8fd9\u53ef\u4ee5\u4ece\u6211\u4eec\u7684\u996e\u98df\u5f00\u59cb\u2014\u2014\u66f4\u5065\u5eb7\u7684\u751f\u6d3b\u5728\u7b49\u7740\u4f60\uff01<\/p>","protected":false},"excerpt":{"rendered":"<p>\u8054\u5408\u56fd\u62a5\u544a\u79f0\uff0c\u81ea2000\u5e74\u4ee5\u6765\uff0c\u5168\u7403\u6240\u6709\u5730\u533a\u7684\u4eba\u4eec\u6444\u5165\u7684\u5361\u8def\u91cc\u90fd\u5728\u589e\u52a0\uff0c\u5176\u4e2d\u4e9a\u6d32\u56fd\u5bb6\u57282021\u5e74\u51fa\u73b0\u4e86\u6700\u9ad8\u5cf0\u3002\u6b27\u6d32\u548c\u5317\u7f8e\u662f\u5361\u8def\u91cc\u6444\u5165\u91cf\u6700\u9ad8\u7684\u5730\u533a\uff0c\u5e73\u5747\u6bcf\u5929\u9ad8\u8fbe3540\u5361\u8def\u91cc\u3002\u6b64\u5916\uff0c\u8054\u5408\u56fd\u7cae\u98df\u53ca\u519c\u4e1a\u7ec4\u7ec7\uff08FAO\uff09\u62a5\u544a\u79f0\uff0c\u53bb\u5e74\u5168\u7403\u4eba\u5747\u5361\u8def\u91cc\u6d88\u8d39\u91cf\u5e73\u5747\u589e\u52a0\u4e86\u6574\u65749%\uff0c\u8fbe\u5230\u6bcf\u59292960\u5361\u8def\u91cc\u3002.<\/p>\n<p>\u6211\u4eec\u6bcf\u5929\u771f\u7684\u9700\u8981\u6444\u5165\u90a3\u4e48\u591a\u5361\u8def\u91cc\u5417\uff1f\u672c\u6587\u5c06\u63a2\u8ba8\u5403\u9971\u7684\u76ca\u5904\uff0c\u4ee5\u53ca\u76f8\u5173\u7814\u7a76\u5bf9\u5176\u6709\u6548\u6027\u7684\u770b\u6cd5\u3002.<\/p>","protected":false},"author":3,"featured_media":10125,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[104,109,110],"class_list":["post-8708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-promotion","tag-health","tag-lifestyle","tag-longevity"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Blue Zone Diet: The 80% Rule \u2013 Eat Less, Live More - DOCTOR HEALS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.doctorheals.com\/cn\/blue-zone-diet-the-80-rule-eat-less-live-more\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Blue Zone Diet: The 80% Rule \u2013 Eat Less, Live More - DOCTOR HEALS\" \/>\n<meta property=\"og:description\" content=\"The United Nations reports that people in all regions of the world have been eating more calories since the year 2000, with the highest spike, in Asian countries in 2021. Europe and North America top the calorie race with a whopping 3,540 calories per day. In addition, the number of calories per person consumed globally, increased by a full nine per cent on average last year, to 2,960 per day, the UN Food and Agriculture Organization (FAO) reported.  Do we really need that many calories on a daily basis? Here, we explore the health benefits of eating till 80% full and what research says about its efficacy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.doctorheals.com\/cn\/blue-zone-diet-the-80-rule-eat-less-live-more\/\" \/>\n<meta property=\"og:site_name\" content=\"DOCTOR HEALS\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-17T09:04:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-22T01:55:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.doctorheals.com\/wp-content\/uploads\/2026\/04\/Doctor-Heals-Website_Blog_Blue-Zone-Diet-The-80-Rule-\u2013-Eat-Less-Live-More_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"756\" \/>\n\t<meta property=\"og:image:height\" content=\"504\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Daniel Chen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u4f5c\u8005\" \/>\n\t<meta name=\"twitter:data1\" content=\"Daniel Chen\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u9884\u8ba1\u9605\u8bfb\u65f6\u95f4\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u5206\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/\"},\"author\":{\"name\":\"Daniel Chen\",\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/#\\\/schema\\\/person\\\/43484a67710ceb9a82272658c17dc573\"},\"headline\":\"Blue Zone Diet: The 80% Rule \u2013 Eat Less, Live More\",\"datePublished\":\"2025-08-17T09:04:39+00:00\",\"dateModified\":\"2026-04-22T01:55:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/\"},\"wordCount\":589,\"publisher\":{\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.doctorheals.com\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/Doctor-Heals-Website_Blog_Blue-Zone-Diet-The-80-Rule-\u2013-Eat-Less-Live-More_.png\",\"keywords\":[\"Health\",\"Lifestyle\",\"Longevity\"],\"articleSection\":[\"Promotion\"],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/\",\"url\":\"https:\\\/\\\/www.doctorheals.com\\\/blue-zone-diet-the-80-rule-eat-less-live-more\\\/\",\"name\":\"Blue Zone Diet: The 80% Rule \u2013 Eat Less, Live More - 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