揭秘107岁老人的长寿秘诀：50岁的骨骼，四个关键要素！

Unveiling the longevity secret of a 107-year-old: bones at 50 years old, four key elements!

1. 林琬生：身高在个体间有很大的差异，这种差异一个是和遗传因素有关，另外一个就是和环境因素有关系。

1. Lin Wan Sheng: There is a significant difference in height among individuals, and this difference is related to both genetic factors and environmental factors.

2. 正常情况下，孩子在青春期前每年至少会长高5～6公分以上，如果孩子一年下来长不到4公分，父母就应该带孩子上小儿科，请医师评估并进一步了解生长迟缓的原因。

2. Under normal circumstances, children should grow at least 5 to 6 centimeters per year before the onset of puberty. If a child does not grow more than 4 centimeters in a year, the parents should take the child to a pediatrician to have the doctor assess the situation and further understand the causes of the growth delay.

3. 医师建议父母可以由两方面来评估孩子的生长情况：

3. The doctor suggests that parents can assess their child's growth from two aspects:

4. 营养是儿童体格生长的关键。体格正常生长所需的能量、蛋白质和氨基酸，必须由食物供给，主要是肉、蛋、豆及豆类食物。骨的形成还需要足够量的钙、磷及微量的锰和铁。钙的摄入不足及维生素D缺乏时，会造成骨矿化不足，维生素A缺乏会使骨变短变厚，维生素C缺乏会使骨细胞间质形成缺陷而变脆，这些都会影响骨的生长。

4. Nutrition is the key to physical growth in children. The energy, protein, and amino acids required for normal physical growth must be supplied by food, mainly meat, eggs, beans, and legume foods. The formation of bones also requires sufficient amounts of calcium, phosphorus, and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency can lead to inadequate bone mineralization. Vitamin A deficiency can cause bones to become shorter and thicker, while vitamin C deficiency can result in defective formation of intercellular matrix in bones, making them brittle, all of which can affect bone growth.

5. 奶奶：我觉得应该是七分饱，我们家小孩从来不穿棉衣。

5. Grandma: I think it should be about seven parts full, our children never wear cotton clothes.

6. 爷爷：尊重孩子的爱好，让孩子心情愉快，家庭给予一个好的环境。

6. Grandpa: Respect the child's hobbies, let the child be happy, and provide a good environment for the family.

7. 前面提到，人的成长主要受到生长激素的作用，而生长激素在夜间睡眠时分泌得特别旺盛，所以想要长高，千万不要熬夜而牺牲睡眠时间，尽可能在晚上11点前上床休息。

7. As mentioned earlier, human growth is mainly influenced by growth hormone, which is particularly active during nighttime sleep. Therefore, to grow taller, one should never sacrifice sleep time by staying up late and aim to go to bed before 11 PM.

8. 主持人：首先在出生前后应该做哪些有益于孩子长高的准备呢？

8. Host: What should be prepared before and after birth to promote the child's growth in height?

9. 一个人要养成科学、规律的饮食习惯，不要贪图美味佳肴，也不要在感官刺激的快感里沉沦。

9. One should develop a scientific and regular eating habit, neither indulging in delicious delicacies nor losing oneself in the pleasure of sensory stimulation.

10. 人世间除了生死，没有什么大事。而对于悟道的人来说，生死不过是生命的一个程序，也无需恐惧，顺其自然就好。

10. In the human world, apart from life and death, there is nothing of great importance. For those who have realized the path to enlightenment, life and death are merely a process of life, and there is no need to fear them. Just go with the flow is the best approach.

11. 比如，你长时间一个人闷在家里，不出去和人打交道，你的情绪就会越来越消极，内心越来越压抑。

11. For example, if you stay cooped up at home for a long time without interacting with others, your mood will become increasingly negative, and your inner feelings will become more oppressive.

12. 学会拒绝不健康的食品，掌握饮食规律，不吃高油，高盐，高糖的食物，不要吃得过饱，尤其是晚上，要留给肚子一定的运转空间。

12. Learn to refuse unhealthy foods, master dietary routines, avoid high-fat, high-salt, and high-sugar foods, do not overeat, especially at night, leave some room for the stomach to operate.

13. 没有人是一座孤岛。

13. No one is an island.

14. 运动本身就能促进生长激素的分泌。它能使人熟睡，不说你也知道这样就能促进生长激素的分泌了。身体充分地运动后，食欲能够增加、晚上能够熟睡。到了早晨还能头脑清醒地自然起床，早餐吃香吃得饱饱之后以良好的姿态开始新的一天。

14. Exercise itself can promote the secretion of growth hormone. It can help people sleep soundly, and you know as well as I do that this promotes the secretion of growth hormone. After a full body workout, appetite increases, and one can sleep soundly at night. By morning, one can wake up clear-headed and naturally, and after a satisfying breakfast, start the new day with a good posture.

15. 曾仕强教授说，所有的疾病，都是来源于紧张。一个人总是焦虑紧张，情绪消极，气脉不畅，身体我也不会好。

Professor Zeng Shiqiang says, "All diseases originate from tension. If a person is always anxious and tense, has negative emotions, and has unsmooth Qi flow, then their body will also not be in good health."

16. 过大的压力会造成人体的内分泌功能失调，使生长激素分泌不足，生长因此受到限制。另外，压力太大也会让肠胃道功能失常，孩子不但胃口不好、吸收能力也变差，长期下来导致营养不良，想长高就很困难。

16. Excessive pressure can lead to imbalances in the body's endocrine function, resulting in insufficient secretion of growth hormones and limiting growth. Additionally, too much pressure can also cause dysfunction in the gastrointestinal tract. Children not only have poor appetites and reduced absorption abilities, but also may suffer from malnutrition over time, making it difficult for them to grow taller.

17. 保持身心健康，丰富文娱生活，情绪稳定，无忧无愁有利生长发育。

17. Maintaining physical and mental health, enriching cultural and recreational life, maintaining stable emotions, and being carefree are conducive to growth and development.

18. 旁白：人体的长高是全身性的增长，但是最突出的是四肢的长长，尤其是下肢的生长。专家认为人体的长高关键在于长骨的增长，长骨的两端骨骺与骨的生长关系极为密切，软骨的骨化不断地在骨骺和骨骼板内进行，骨骼内的骨化不断延展，从而使骨长轴增长，人也就长高了。一旦骨骺的骨化完成后，骨骺板与骨骺同骨干就完全融合，形成了骺线，至此以后人就在也不可能长高了。人体的长高有两个突增期，一个是出生期，人在出生后至一周岁身长增加20－25厘米，为出生时身长的二分之一左右，而体重增加6－7公斤是出生时体重的2倍左右。第二年身高可增加10厘米，体重增加3公斤，此后生长速度急剧下降，保持相对平衡的增长。第二个突增期开始于青春期，女孩一般从9－11岁开始，比男孩早两年。青春期身高每年增加6－8厘米，少数人可达到10－12厘米，形成了第二个生长高峰。以后过了青春期发育成熟，骨骼完全钙化，身高也就停止了生长。

18. Narrator: The growth in height of the human body is a comprehensive increase, but the most prominent is the elongation of the limbs, especially the growth of the lower limbs. Experts believe that the key to the growth in height of the human body lies in the growth of long bones. The growth of the epiphysis at the ends of long bones is extremely closely related to the growth of bones. The ossification of cartilage is continuously taking place within the epiphysis and the bone plate, with the ossification within the bone continuously extending, thus increasing the length of the bone's longitudinal axis, and the person grows taller. Once the ossification of the epiphysis is completed, the epiphysis plate and the epiphysis fuse completely with the diaphysis, forming the growth plate. From this point on, the person can no longer grow taller. The human body has two periods of rapid growth: one is in infancy, where the height increases by 20-25 centimeters from birth to one year old, which is about half of the height at birth, while the weight increases by 6-7 kilograms, which is about twice the weight at birth. The second year, the height can increase by 10 centimeters, and the weight by 3 kilograms. After that, the growth rate rapidly decreases and maintains a relatively balanced increase. The second period of rapid growth begins during puberty, usually starting for girls between the ages of 9-11, two years earlier than boys. During puberty, the height increases by 6-8 centimeters per year, with a few reaching 10-12 centimeters, forming the second growth peak. After the growth and development during puberty is mature, the bones are completely calcified, and the growth of height stops.

19. 在儿童少年青春发育过程中，何时身高长得最快呢研究证实，绝大多数中国汉族儿童的身高突增高峰为女童12岁左右、男童14岁左右；90％以上女童身高增长最快的年龄在11～13岁之间，男童为13～15岁之间。为了让孩子长得高一些，家长尤其应注意孩子在生长快速期的营养、运动等问题。

19. During the growth and development period of adolescents, when is the height growth the fastest? Studies have confirmed that the peak of height growth for the majority of Chinese Han children is around the age of 12 for girls and around 14 for boys; over 90% of girls experience the fastest growth in height between the ages of 11 to 13, while for boys, it is between the ages of 13 to 15. In order to help children grow taller, parents should particularly pay attention to their nutrition and physical activities during the rapid growth period.

20. 下肢骨的生长由股骨和胫骨的生长板生长而成。生长板位於骨头两端，受到脑下垂体分泌的生长激素刺激，会不断增生软骨，新生的软骨经钙化后形成硬骨，骨头因而变长、变宽。

20. The growth of the lower limb bones is due to the growth plates on the femur and tibia. The growth plates are located at the ends of the bones and are stimulated by the growth hormone secreted by the pituitary gland, causing them to continuously produce cartilage. The newly formed cartilage calcifies to become hard bone, resulting in the bones growing longer and wider.

21. 养成健康的饮食习惯，是对生命最好的滋养。

21. Developing a healthy eating habit is the best nourishment for life.

22. 不过，事实也有例外。任职建筑公司的杨先生身高仅160多公分，太太的个头也不高，不过两个儿子却都打破遗传限制，一个身高超过180公分，另一个也有170多公分，朋友都戏称这是杨家夫妇「基因突变」的杰作。

22. However, there are exceptions to the rule. Mr. Yang, who works for a construction company, is only about 160 cm tall, and his wife is also not tall, but their two sons have both broken the genetic limitations, with one exceeding 180 cm in height and the other over 170 cm. Friends joke that this is the masterpiece of "genetic mutation" by the Yang couple.

23. 为了身体能够长高应该进行怎样的运动呢？常常听说有的孩子为了长高而参加学校的篮球俱乐部，是不是打完球就能使身体长高呢？

23. What kind of exercise should one do to promote growth in height? It is often heard that some children join their school's basketball club in hopes of growing taller. Is it true that playing basketball can make one's body grow taller?

24. 我们的身高能长到什麼时候，要看全身生长板关闭的情况而定，生长板如果关闭了，表示骨骼已经发展成熟，骨头不再生长，身高也不会再增加。

24. The time when our height can grow further depends on the closure of the growth plates throughout the body. If the growth plates close, it means that the bones have matured and are no longer growing, and height will no longer increase.

25. 病从口入。

25. Illness enters through the mouth.

26. 打太极拳，慢跑，快走，都是很好的选择。

26. Practicing Tai Chi, jogging slowly, and brisk walking are all good choices.

27. 儿童的生长少不了适量的运动。运动不足的孩子白天没有食欲，晚上睡不着。结果，就陷入早晨非常困倦想要睡觉，晚上又睡不着。早上早餐也不吃就去上课，昏昏沉沉过一天，一天中又明显运动不足的恶性循环。

27. Children's growth cannot be achieved without adequate exercise. Children who do not get enough exercise lack appetite during the day and cannot sleep at night. As a result, they fall into a vicious cycle where they are extremely sleepy and want to sleep in the morning, but then cannot sleep at night. They skip breakfast in the morning and go to class in a daze, living a day filled with drowsiness, and this is further exacerbated by a clear lack of exercise throughout the day.

28. 很多健康危机，都是由吃导致的。

28. Many health crises are caused by eating.

29. 孩子的身高低於同年龄层的3百分位，则视为病理性的矮小，需要接受检查、治疗。不过，孩子长得高人一等，父母也不要高兴得太早，如果生长曲线超过同年龄层的97百分位，也可能属於异常，必须检查做确认。

29. If a child's height is below the 3rd percentile for their age group, it is considered pathologically short and requires examination and treatment. However, parents should not be too happy if their child is taller than others, as if the growth curve exceeds the 97th percentile for their age group, it may also be abnormal and requires examination for confirmation.

30. 对儿童及青少年期的慢性疾病应当积极治疗。长期性疾病如慢性感染、慢性肝炎、慢性肾炎、哮喘、心脏病、贫血等均可影响生长发育。骨骼的遗传疾病，如骨软骨发育不良等，也会使骨生长受限

30. Chronic diseases during childhood and adolescence should be actively treated. Long-term diseases such as chronic infections, chronic hepatitis, chronic nephritis, asthma, heart disease, anemia, etc., can affect growth and development. Genetic diseases of the skeleton, such as osteochondrodysplasia, can also limit bone growth.

31. 不过也有人认为，人的身高是遗传决定，营养和运动也起不了大作用。

31. However, some people believe that human height is genetically determined, and nutrition and exercise do not play a significant role.

32. 虽然基因的限制让我们必须「听天命」，不过医师和营养师都认为，从饮食方面著手，再配合规律运动，是「尽人事」最有效的方法。

32. Although the limitations of genes require us to "accept fate," both doctors and nutritionists believe that starting with diet and combining it with regular exercise is the most effective way to "do our best."

33. 身体和内心是一体的。想要健康长寿，不仅要重视身体调养，还要关注心灵健康。

33. The body and the mind are one. To achieve good health and longevity, one must not only pay attention to the nourishment of the body but also to the mental health.

34. 林晓明 教授 北京大学公共卫生学院营养与食品卫生学系北京大学营养与保健食品评价中心技术负责人 主要从事人体营养学与食品卫生学的教学和研究工作 发表论文30余篇。（右图）

34. Professor Lin Xiaoming, Department of Nutrition and Food Hygiene, School of Public Health, Peking University; Technical Director of the Peking University Nutrition and Health Food Evaluation Center; mainly engaged in teaching and research work in human nutrition and food hygiene; has published more than 30 papers. (Photo on the right)

35. 林琬生：生长素是儿童生长的一个很重要的激素，这是毫无问题的，如果生长激素缺乏了，那么孩子的身高增长就会受到影响。当然生长激素的使用是有一定的指征的，不能随便滥用，由医生来决定怎样使用。对于大多数身材矮小的孩子来说，主要都不是生长激素使用的对象。

35. Lin Wan Sheng: Auxin is an important hormone for the growth of children, and this is beyond question. If growth hormone is deficient, then the child's growth in height will be affected. Of course, the use of growth hormone has certain indications and should not be arbitrarily misused; it is the doctor's decision on how to use it. For most children with short stature, they are not the main targets for the use of growth hormone.

36. 新光医院小儿科医师李俊贤指出，肥胖的孩子因为摄取过多热量、脂肪及糖分，造成骨龄的进展比实际年龄快，虽然一开始身高比其他的小朋友突出，但是因为生长期提前而且被压缩，未来不见得能长得比较高。

36. Dr. Lee Chün-hsien, a pediatrician at Shin Kung Hospital, pointed out that due to excessive intake of calories, fats, and sugars, overweight children experience a faster progression of bone age compared to their actual age. Although they may initially be taller than other children, the early and compressed growth period may not necessarily allow them to grow taller in the future.

37. 人的生长是一种综合表现，除了基因的先天限制外，以下几项因素也会影响孩子日后的身高：

37. Human growth is a comprehensive manifestation, and in addition to the innate limitations of genes, the following factors will also affect a child's future height:

38. 没有什么不会过去，没有什么不能放下。疾病是一种黑暗能量，最怕阳光快乐的人。

38. Nothing lasts forever, and nothing is impossible to let go of. Illness is a dark energy, and it fears the light and joy of people the most.

39. 不少研究指出，孩子从小的饮食习惯受到父母的影响最大。台大医院营养师翁慧玲认为，想让孩子长得好，不偏食是最基本的原则。父母在为孩子搭配三餐的菜色时，尽量多变化，让孩子从小就多尝试各种食物。摄食的食物种类丰富，就不必担心生长所需要的营养素会缺乏。

39. Many studies indicate that children's eating habits from a young age are greatly influenced by their parents. Wang Hui-ling, a nutritionist at Taiwan University Hospital, believes that for children to grow well, avoiding picky eating is the most basic principle. When parents are planning the colors of the dishes for the three meals, they should try to introduce more variety to allow children to try various foods from a young age. With a diverse range of foods consumed, there is no need to worry about a lack of nutrients required for growth.