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NICOYA, COSTA RICA
哥斯达黎加，尼古拉
Most Blue Zone residents avoid processed food, but Nicoyans take it to another level.
大多数蓝区居民都会避免食用加工食品，但尼古亚人将这一做法提升到另一个层次。
The Costa Rican people traditionally get the majority of their caloric intake from beans, squash and corn, plus tropical fruits.
一直以来，哥斯达黎加摄取的热量大部分都来自豆类，南瓜和玉米以及热带水果。
This plant-forward, nutrient-dense diet— and plenty of time outdoors—makes for strong, well-nourished bodies.
这种偏向植物类且营养丰富的饮食习惯 - 加上充足的户外活动- 使得哥斯达黎加人的身体不仅强壮，而且发育良好。
Meanwhile, a plan de vida, or guiding life purpose, helps Nicoyans stay mentally and spiritually fulfilled to age 90 and beyond.
与此同时，指引性的生活目标，也就是plan de vida，也有助于90岁及以上的尼古拉人保持心理和精神上的怡然自得。
LOMA LINDA, CALIF., USA
美国，加州，罗马琳达
The U.S.’s only Blue Zone is a haven for the Seventh-day Adventist Church, a Protestant denomination.
美国唯一的一个蓝区是新教教派基督复临安息日会的一个安息所。
A shared set of principles, emphasis on community and adherence to the Sabbath— a day of rest, reflection and recharging—
这里的人遵从着一套共同的原则，他们重视社区，重视对安息日的贯彻 - 用这一天来休息，反思和充电 -
help Loma Linda Adventists live 10 years longer than their fellow Americans.
这些做法让罗马琳达复临信徒比他们的美国同胞长寿了10年。
Many avoid meat and eat plenty of plants, whole grains and nuts.
而且，这里的许多人都避免吃肉，转而进食大量的植物，粗粮和坚果。
IKARIA, GREECE
希腊，伊卡利亚岛
A fierce sense of island pride keeps Ikarians invested in their community.
强烈的岛屿自豪感让伊卡利亚岛人保持着对社区的投资热情。
That, combined with late bedtimes offset by daily naps and a strict adherence to the Mediterranean diet—
加上他们尽管会晚睡，但日间会小睡，同时严格遵守地中海饮食习惯-
eating lots of fruits, vegetables, beans, whole grains, potatoes and olive oil—
大量摄入水果、蔬菜、豆类、全麦，土豆和橄榄油 -
propels 1 in 3 Ikarians to live into their 90s, often free of dementia and chronic disease.
使得三分之一的岛民都活到了90多岁，还很少患痴呆症或慢性疾病。
