全球长寿地区的人群，早餐都吃这些食物

Core Insights - The article emphasizes the importance of a nutritious breakfast as a foundation for a healthy lifestyle, drawing insights from the dietary habits of populations in longevity hotspots known as "Blue Zones" [1][3]. Group 1: Breakfast Habits in Blue Zones - Residents of Ikaria Island, Greece, often consume lentil soup, olives, whole grain bread, and avocado or olive oil for breakfast, which helps lower bad cholesterol and supports cardiovascular health [6]. - Sardinia, Italy, is noted for its residents' breakfast of vegetable soup made with legumes and natural fermented sourdough, often accompanied by olive oil and goat milk or yogurt [8]. - In Loma Linda, California, residents typically have oatmeal cooked with water or soy milk, topped with nuts, which enhances breakfast quality and helps control weight [10]. - The Nicoya Peninsula in Costa Rica features a breakfast of black bean rice, fresh corn tortillas, and papaya, focusing on slow-digesting starches that do not spike blood sugar levels [12]. Group 2: Nutritional Recommendations - A high-quality breakfast should include a variety of foods, following a formula of "1+2+3+1," which consists of one type of grain, two types of dietary fiber (vegetables and fruits), three sources of quality protein, and nuts [17][19]. - It is recommended to consume fermented foods, which are rich in probiotics, to support gut health and immune function [14]. - Nuts are advised for their high nutritional value, including protein, healthy fats, and minerals, which can improve blood lipid and glucose levels [15][23]. - For those with poor digestion, options like unsweetened eight-treasure porridge or whole grain-based steamed buns are suggested [24].