國際時事跟讀VIP Ep. L091: 薩丁尼亞的長壽秘訣：蔬菜湯裡的養生智慧 The Sardinian Longevity Secret: A Simple Soup Recipe

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國際時事跟讀VIP Ep. L091: The Sardinian Longevity Secret: A Simple Soup Recipe

Highlights 主題摘要

• The Melis family held the record with 818 combined years, crediting their simple vegetable soup.
• Their daily minestrone contains seasonal vegetables, beans, and olive oil—nothing exotic.
• Longevity requires diet plus daily movement, strong bonds, and life purpose.

In the secluded highlands of Sardinia, Italy, the Melis family once boasted a combined age exceeding 800 years. In 2012, their collective age reached 818 years, earning them the Guinness World Record for the highest combined age among siblings. This extraordinary longevity captured global attention, prompting researchers to investigate their lifestyle. What they discovered was refreshingly simple: a vegetable-rich minestrone soup eaten daily, paired with an unhurried way of life rooted in centuries-old Mediterranean traditions.

在義大利薩丁尼亞島與世隔絕的高地上，梅利斯家族曾擁有超過800年的總年齡。2012年時，他們家族集體的總年齡達到818歲，贏得了手足總年齡最高的金氏世界紀錄。這種非凡的長壽引起了全球關注，促使研究人員深入調查他們的生活方式。他們發現的內容相當簡單：每天食用富含蔬菜的濃湯，搭配根植於數百年地中海傳統的從容生活步調。

The Melis family lives in Sardinia's Blue Zone, one of five global regions where people routinely live past 100. Their celebrated minestrone soup contains no exotic ingredients—just seasonal vegetables from the garden, dried beans, chickpeas, olive oil, and fregula, a toasted semolina pasta unique to the island. The recipe reflects the region's farm-to-table philosophy, where freshness and simplicity trump complexity. Aromatic herbs like basil and parsley add depth, while a touch of pecorino Romano cheese provides richness. This bountiful dish nourishes without overwhelming, typically eaten for lunch and prepared in quantities to share with family.

梅利斯家族居住在薩丁尼亞島的藍區（長壽區），這是五個世上人們最常活過100歲的地區之一。當地著名的蔬菜濃湯不含任何奇特食材，只有來自菜園的當季蔬菜、乾豆子、鷹嘴豆、橄欖油，以及弗雷古拉——島上特有的烘烤粗粒小麥麵（或稱米型麵、珍珠麵）。這道食譜反映了該地區產地到餐桌的理念，新鮮和簡單勝過複雜。羅勒和巴西利等芳香香草增添層次，而少許羅馬諾起司提供豐富口感。這道豐盛的菜餚滋養而不造成負擔，通常在午餐時準備足以與家人分享的份量一同食用。

The soup's health benefits explain its role in longevity. Fiber-rich beans and vegetables support gut health and stabilize blood sugar, preventing metabolic disorders that accelerate aging. Olive oil delivers monounsaturated fats that protect the cardiovascular system and reduce inflammation. The abundance of antioxidants from fresh produce helps combat oxidative stress, a primary driver of chronic disease. This nutrient-dense combination fuels the body efficiently while keeping caloric intake moderate, a dietary pattern researchers consistently link to extended lifespan across Blue Zones worldwide.

這道湯對健康的益處能說明它在長壽者身上扮演的角色。富含纖維的豆類和蔬菜支持腸道健康並穩定血糖，預防加速老化的代謝疾病。橄欖油提供單元不飽和脂肪，保護心血管系統並且能抗發炎。新鮮農產品中豐富的抗氧化劑有助於對抗氧化壓力，這是慢性疾病的主要驅動因素。這種營養密集的組合有效地為身體提供能量，同時保持適度的熱量攝取，研究人員一致將這種飲食模式與全球藍區的長壽聯繫起來。

Yet diet alone doesn't guarantee longevity. Sardinians integrate movement naturally through walking on hilly terrain, tending gardens, and performing daily chores. Strong family ties and tight-knit communities provide emotional support that buffers chronic stress. Many centenarians maintain a clear purpose in life, whether caring for grandchildren or contributing to village affairs, keeping them mentally engaged. They practice eating until 80% full, exercise mindful portion control, and spend substantial time outdoors. These lifestyle factors, interwoven with their humble soup tradition, form a holistic approach to aging.

然而，僅靠飲食並不能保證長壽。薩丁尼亞島的居民透過在丘陵地形上行走、照料菜園和進行日常家務，自然地融入運動。強大的家庭連結和緊密的社區提供情感支持，緩解慢性壓力。許多百歲人瑞保持明確的生活目標，無論是照顧兒孫或參與村莊事務，都能使他們在精神上保持投入。他們練習吃到八分飽，有意識的控制份量，並花大量時間在戶外。這些生活方式構成的因素，與他們樸實的湯品傳統交織在一起，最終形成了一套完整的延壽秘訣。

Keyword Drills 關鍵字

1. Secluded [adjective, isolated or hidden away from others]: In the secluded highlands of Sardinia, Italy, the Melis family once boasted a combined age exceeding 800 years.
2. Bountiful [adjective, abundant or generously provided]: This bountiful dish nourishes without overwhelming, typically eaten for lunch.
3. Stabilize [verb, to make or become steady and unlikely to change]: Fiber-rich beans and vegetables support gut health and stabilize blood sugar.
4. Terrain [noun, a stretch of land with physical features]: Sardinians integrate movement through walking on hilly terrain.
5. Centenarians [noun, people who live to 100 or older]: Many centenarians maintain a clear purpose in life.

Reference articles:
1. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/the-sardinian-secret-for-longevity-this-is-what-the-oldest-family-of-the-blue-zone-ate-everyday/photostory/124826940.cms?picid=124826956
2. https://www.cnbc.com/2025/07/23/italian-longevity-experts-4-daily-habits-for-a-long-healthy-life.html