She's Japan's oldest fitness instructor who is still active and she's such an inspiration to all of us.

她是日本最年長的健身教練，現在仍然活躍在健身房，她是我們所有人的靈感源泉。

You might be wondering how she keeps herself healthy and energetic at her age.

你可能想知道，在她這個年紀，她是如何保持健康和活力的。

Well, we're here to take a deep dive into Takishima's diet and find out what she eats daily to fuel her energy.

那麼，我們就來深入瞭解一下瀧島的飲食習慣，看看她每天都吃些什麼來補充能量。

So let's go.

我們開始吧。

The first thing Takeshima does in the morning is wake up before 4 a.m., drink a glass of water and go for an exercise.

瀧島每天早上要做的第一件事就是在 4 點前起床，喝杯水，然後開始鍛鍊。

At 4 a.m., she walks four kilometers then in the opposite direction, she jogs three kilometers and then walk another one kilometer.

在 4 點，她會先步行 4 公里，然後反方向慢跑 3 公里，再步行 1 公里。

This takes about two hours and it's an impressive way to start the day.

這需要大約兩個小時的時間，是鍛鍊後開始新一天的好方式。

After a good workout, she has breakfast at about seven o'clock in the morning.

她大約在早上七點鐘吃早餐。

Her breakfast is a well balanced meal, rich in proteins and fermented foods that provide her with probiotics.

她的早餐營養均衡，富含蛋白質和發酵食品，可為她提供益生菌。

Let's explore the specific items in her breakfast.

讓我們來看看她早餐中的具體項目。

One of the key items in her diet is nato. Nato is a traditional Japanese dish consisting of fermented soybeans and characterized by a slimy, sticky and stringy texture.

納豆是日本的一種傳統菜餚，由發酵的大豆製成，口感黏滑、粘稠。

It has many nutritional benefits and is extremely popular in Japan.

它具有多種營養功效，在日本非常受歡迎。

The smell may be surprising to newcomers but nato is packed with nutrition.

對於新手來說，這種氣味可能會讓人感到驚訝，但納豆卻富含營養。

Just eating a 100 g portion, you can enjoy 67% of the daily value of manganese, 48% of iron, 27% of magnesium and zinc and also moderate levels of vitamin K, calcium, potassium and selenium among others.

只需吃 100 克的份量，就可以攝入佔每日攝入量 67% 的錳、48% 的鐵、27% 的鎂和鋅，以及適量的維生素 K、鈣、鉀和硒。

Nato contains more probiotics than non fermented soybeans.

其中，納豆比非發酵大豆含有更多的益生菌。

This reduces unpleasant digestive symptoms and helps your body absorb nutrients more easily.

這樣可以減少不愉快的消化道症狀，幫助身體更容易地吸收營養。

You may think nato is hard to obtain, but in fact, it is easy to make at home.

你可能會認為納豆很難取得，但事實上，在家裡很容易製作。

All you need are soybeans and fermented soybean powder to start the fermenting process.

只需要大豆和發酵大豆粉就可以開始發酵過程。

These can be easily made in a yogurt maker, but those who prefer not to do it from scratch, you can also buy them easily in a Japanese food store nearby.

這些可以用酸奶機輕鬆製作，但如果不想從頭開始做，也可以在附近的日本食品店輕鬆買到。

Along with nato, she also enjoys yogurt which contains a lot of calcium, a mineral necessary for healthy teeth and bones.

除了納豆，她還喜歡喝優洛乳，因為優洛乳中含有大量的鈣，這是牙齒和骨骼健康所必需的礦物質。

It's also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.

它還含有大量的維生素 B，特別是維生素 B12 和核黃素，這兩種維生素可預防心臟病和某些神經管先天缺陷。

One cup also provides 28% of your daily phosphorus, 10% for magnesium and 12% for potassium.

一杯還能提供 28% 的磷含量、10% 的鎂含量和 12% 的鉀含量。

These minerals are essential for several biological processes such as regulating blood pressure, metabolism and bone health.

這些礦物質是多種生物過程（如調節血壓代謝和骨骼健康）所必需的。

Takeshima highlights that yogurt is good to wash down the taste of nato and she enjoys yogurt with honey.

瀧島強調，優酪乳可以沖淡納豆的味道，她喜歡優酪乳加蜂蜜。

Let's further explore her comprehensive breakfast spread.

讓我們進一步瞭解一下她的早餐套餐。

She enjoys a refreshing salad with lettuce, broccoli, which she highlights that it's in season together with mini tomatoes and lean ham, which is cooked without oil on a pan.

她喜歡清爽的生菜、花椰菜沙拉，並特別強調了當季的花椰菜和迷你蕃茄，以及在平底鍋上無油烹製的瘦火腿。

It is truly a balanced diet of fiber, vitamins and protein.

它是真正的纖維、維生素和蛋白質均衡飲食。

Another Japanese secret recipe in her breakfast is tsukemono, Japanese pickles that are served with practically every traditional meal.

她早餐中的另一個日本祕方是醃漬物，日式醃菜，幾乎每頓傳統飯菜都會配上這種醃菜。

I'm sure you have encountered them in your last visit to a Japanese restaurant.

我相信你上次去日本餐廳時一定遇到過它們。

Specifically, she enjoys nukazuke, which are common household pickles fermented in a mixture of roasted rice bran, salt andkombu, which is a Japanese term for kelp seaweed.

具體來說，她喜歡糠漬，這是一種常見的家庭醃菜，用烤米糠鹽和昆布混合發酵而成。

Whole vegetables are stirred into the mash and allowed to cure anywhere from a day to several months.

將整個蔬菜攪拌成糊狀，並使其在一天到幾個月的任何地方固化。

The resulting crisp salty and tangy pickles are then rinsed, clean, sliced and served.

然後，將醃製好的醃菜沖洗乾淨，切片，上桌。

Nukazuke are rich in lactobacillus and are said to aid in digestion.

醃漬物含有豐富的乳酸菌，據說可以幫助消化。

There are so many different ways to preserve veggies.

保存蔬菜的方法多種多樣。

So why not go and pick your recipe to make your own vegetable preserve which are rich in probiotics to boost your good health?

所以何不去挑選食譜，自己製作富含益生菌的蔬菜保鮮劑，增強體質呢？

In between her meals, if she is resting at home, Takeshima ensures to add some exercises.

在三餐之間，如果她在家休息，瀧島會確保增加一些運動。

Even when watching TV, Takeshima sits with her back completely straight and her stomach drawn in and she always walks around the house on tiptoe.

即使在看電視時，瀧島也會完全挺直腰背，收腹而坐，她總是踮著腳尖在屋子裡走來走去。

How inspiring is that!

這多鼓舞人心啊！

Now, let's talk about Takishima's lunch.

現在，讓我們來談談瀧島的午餐。

She keeps it light and refreshing with just one banana and a probiotic drink called Yakult.

她只吃一根香蕉和一種名為養樂多的益生菌飲料，保持清淡爽口。

By not overeating during lunch, she avoids feeling sluggish and tired throughout the day.

午餐時也不暴飲暴食，她可以避免一整天都感到疲憊和乏力。

The banana is a fantastic source of potassium, providing about 9% of the daily recommended intake.

香蕉是鉀的絕佳來源，其鉀含量約佔每日建議攝入量的 9%。

Potassium rich foods like bananas help manage blood pressure by helping the body excrete excess sodium.

香蕉等富含鉀的食物能幫助人體排出多餘的鈉，從而有助於控制血壓。

Not only that but bananas are also a source of prebiotics which feed the good bacteria in our gut, making them a perfect match for Yakult.

不僅如此，香蕉還是益生元的來源，它能滋養腸道中的有益菌。這讓它們與養樂多完美契合。

Yakult or Yaku is a Japanese sweetened probiotic milk beverage fermented with the bacteria strain lacticcasia bacillus Casei Shirota.

養樂多或 Yaku 是一種日本甜味益生菌牛奶飲料，由乳酸桿菌代田菌發酵而成。

And if you're worried about blood sugar levels, eating less ripe bananas is also an option.

如果你擔心血糖，也可以選擇少吃成熟的香蕉。

So let's take a page out of Takishima's book and keep our lunch light yet nutritious and delicious.

讓我們向瀧島學習，讓我們的午餐既清淡又營養美味。

Let's talk about Takeshima Mika's hearty dinner.

讓我們來談談瀧島美香的豐盛晚餐。

After a long day of teaching fitness classes, she knows the importance of nourishing her body with a healthy balanced meal.

經過一天漫長的健身課程教學，她深知用健康均衡的膳食來滋養身體的重要性。

Her typical dinner consists of lean proteins such as fish and chicken thigh curry with carrots, served with rice, cooked with salmon flakes.

她的晚餐通常包括瘦肉蛋白，如魚和咖哩雞腿配胡蘿蔔，配米飯，用鮭魚片烹製。

She also includes tofu boiled, spinach, Korean kimchi, nato.

她還加入了煮豆腐、菠菜、韓式泡菜、納豆。

She also enjoys a lettuce salad with tomatoes and chicken, but with no dressing.

她還喜歡吃生菜沙拉配番茄和雞肉，但不加調味料。

To complete the meal, she enjoys miso soup and some beans along with rakkyo, pickled Japanese scallion.

她喜歡味噌湯和一些豆子，還有糖醋漬蕎頭。

Each item on Takishima's plate serves a specific purpose in keeping her healthy and energized.

瀧島盤子裡的每樣食物都有特定的作用，能讓她保持健康和精力充沛。

The lean protein in her dinner provides her body with the necessary building blocks to repair and build muscle after a day of physical activity.

晚餐中的瘦肉蛋白質為她的身體提供了必要的基石，讓她在一天的體育鍛煉後能夠修復和鍛鍊肌肉。

Fish is a great source of Omega-3 fatty acids, which are important for heart health and reducing inflammation.

魚類是Omega-3 脂肪酸的重要來源，而 Omega-3 脂肪酸對心臟健康和減少發炎非常重要。

Chicken is high in protein and low in fat making it a great option for maintaining muscle mass while also supporting weight loss goals.

雞肉蛋白質含量高，脂肪含量低，是保持肌肉品質的最佳選擇，同時還有助於實現減肥目標。

The rice cooked with salmon flakes adds extra protein in Omega-3 fatty acids to the meal as well as some additional flavor and texture.

用鮭魚片烹製的米飯不僅增加了Omega-3 脂肪酸中的蛋白質，還增加了風味和口感。

Tofu is a great source of plant-based protein and contains all nine essential amino acids.

豆腐是植物性蛋白質的重要來源，含有人體必需的全部九種氨基酸。

It is also high in calcium, iron and other important nutrients.

它還富含鈣、鐵和其他重要營養物質。

Boiled spinach is packed with vitamins and minerals, including vitamin A, vitamin C and iron.

煮熟的菠菜富含維生素和礦物質，包括維生素 A、維生素 C 和鐵。

Korean kimchi is another fermented food in her meal that is rich in probiotics, which help to support good health and digestion. Spice goes very well with fish.

韓國泡菜是她飯菜中的另一種發酵食品，含有豐富的益生菌，有助於促進健康和消化。

For dinner, Takeshima enjoys nato again.

晚灣時，瀧島再次享用納豆。

Nato is another fermented food that is high in protein and contains a unique enzyme called nattokinase.

納豆是另一種富含蛋白質的發酵食品，含有一種稱為納豆激酶的獨特酵素。

This enzyme may think the blood and help break up blood clots.

這種酶可以思考血液，幫助分解血凝塊。

This might protect against heart disease and conditions caused by blood clots such as stroke, heart attack and others.

這可以預防心臟病和血栓引起的疾病，如中風、心臟病發作等。

The lettuce tomato salad with chicken provides a fresh and crunchy addition to the meal while also supplying fiber and essential vitamins and minerals.

生菜番茄沙拉配雞肉為一餐增添了新鮮和鬆脆的口感，同時還能提供纖維和必需的維生素和礦物質。

By skipping the dressing. Takeshima keeps the calorie count low and avoids adding unnecessary fat and sugar to her meal.

瀧島保持低熱量，避免在飯菜中添加不必要的脂肪和糖。

Finally, miso soup is a staple in Japanese cuisine and provides a warm and comforting addition to any meal.

最後，味噌湯是日本料理中的主食，在任何一餐中都能讓人感到溫暖和舒適。

Miso paste is made from fermented soybeans and is rich in probiotics as well as essential amino acids and minerals.

味噌糊由發酵大豆製成，富含益生菌以及人體必需的氨基酸和礦物質。

Overall, Takishima's dinner is a great example of a balanced and nutritious meal.

總之，瀧島的晚餐是營養均衡的典範，

By including a variety of protein sources, vegetables, fermented foods and whole grains, she is able to provide her body with the fuel it needs to stay healthy and strong.

透過攝取各種蛋白質來源、蔬菜、發酵食品和全穀物，她能夠為身體提供保持健康和強壯所需的燃料。

By following a healthy and balanced diet, she is able to maintain her energy levels and continue teaching fitness classes well into her nineties.

透過遵循健康均衡的飲食，她能夠保持精力水平，並繼續教授健身課程直到九十多歲。

We can all learn something from her example and strive to prioritize our own health and well-being through the foods we eat.

我們都可以從她的例子中學到一些東西，並努力透過我們所吃的食物來優先考慮我們自己的健康和福祉。