科学的根拠に基づく食事、著書

健康的な食事に関するエビデンスのまとめ

投稿者: 津川　友介 投稿日:

Slices of dark fresh bread with seeds on dark wooden backgrou

（写真：Marco Verch／クリエイティブ・コモンズ表示 2.0 一般）

複数の方から依頼があったため、①動脈硬化によっておこる病気（脳卒中、心筋梗塞）、②がん、③糖尿病、④死亡率の4つの観点から、「世界一シンプルで科学的に証明された究極の食事」で推奨されている5つの食材に関してまとめました。引用文献のリストも掲載しましたので、ご関心がある方は原著論文をお読みください。

  動脈硬化によっておこる病気（脳卒中、心筋梗塞） がん 糖尿病 死亡率
①魚 心筋梗塞↓1 乳がん↓2

大腸がん↓3

肺がん↓4

 関係なし5 ↓6
②野菜と果物 脳卒中・心筋梗塞↓7 大腸がん↓8

肺がん↓9

 ↓10 11 ↓12
③茶色い炭水化物 脳卒中・心筋梗塞↓13 14 大腸がん↓15 ↓16 ↓14
④ナッツ類 脳卒中↓17 大腸がん↓18 ↓19 ↓17
⑤オリーブオイル

乳がん↓20

大腸がん↓18

引用文献

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  3. Wu S, Feng B, Li K, et al. Fish consumption and colorectal cancer risk in humans: a systematic review and meta-analysis. Am J Med. 2012;125(6):551-559 e555. https://www.ncbi.nlm.nih.gov/pubmed/22513196
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  8. Aune D, Lau R, Chan DS, et al. Nonlinear reduction in risk for colorectal cancer by fruit and vegetable intake based on meta-analysis of prospective studies. Gastroenterology. 2011;141(1):106-118. https://www.ncbi.nlm.nih.gov/pubmed/21600207
  9. Vieira AR, Abar L, Vingeliene S, et al. Fruits, vegetables and lung cancer risk: a systematic review and meta-analysis. Ann Oncol. 2016;27(1):81-96. https://www.ncbi.nlm.nih.gov/pubmed/26371287
  10. Li M, Fan Y, Zhang X, Hou W, Tang Z. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open. 2014;4(11):e005497. https://www.ncbi.nlm.nih.gov/pubmed/25377009
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  15. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011;343:d6617. https://www.ncbi.nlm.nih.gov/pubmed/22074852
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  1. ピンバック: 食事の健康エビデンスをまとめてくれた
  2. ピンバック: エビデンスベースの栄養学を学ぶ際に読むべき本3冊｜スマウェル｜テクノロジー×ウェルビーイングのマガジン

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