一天三顿饭，少吃哪顿最伤身？

白糖糕lisa 发表于 2025-6-9 08:28:22

<section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;text-indent: 2em" data-pm-slice="0 0 []">俗话说“人是铁饭是钢，一顿不吃饿得慌”，一天三顿饭早已成为大家默认的饮食习惯。</section> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;text-indent: 2em"> </section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;text-indent: 2em">但随着生活节奏的加快以及日常习惯的差异，有些朋友无法做到按时、按顿地吃饭，甚至连“规律吃三餐”都成了奢望。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;margin-top: 0px;margin-bottom: 0px;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);text-align: center;visibility: visible;line-height: 1.75em"><span style="color: rgb(0, 122, 170);font-size: 18px;font-weight: bold;letter-spacing: 1px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif">一天三顿饭，少吃哪顿最伤身？ <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;text-indent: 2em">2022年，来自中国华中科技大学同济医学院、美国爱荷华州立大学等的前瞻性研究显示——</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;text-indent: 2em">一天三顿饭都不能忽略，少吃哪顿都对寿命有影响！</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;padding-right: 0.5em;padding-left: 0.5em;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);text-align: center;visibility: visible;line-height: 1.75em" nodeleaf=""></section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">这项研究涉及了2.4万人。与一天三顿饭相比，每天就吃一顿饭的人增加30%的全因死亡风险，增加83%的心血管病死亡风险；每天吃两顿饭的人，增加7%的全因死亡风险和10%的心血管死亡风险。</section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em"> </section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">那么，一日三餐中跳过哪一餐更为“致命”呢？</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">1. 不吃早餐——全因死亡率增加11%<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">与规律吃早餐的人相比，不吃早餐的人全因死亡风险增加11%，心血管病死亡风险增加40%；</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">2. 不吃午餐——全因死亡率升高12%<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">与规律吃午餐的人相比，不吃午餐的人全因死亡风险增加12%，心血管病死亡风险增加15%；</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">3. 不吃晚餐——全因死亡率升高16%<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">与规律吃晚餐的人相比，不吃晚餐的人全因死亡风险增加16%，心血管病死亡风险增加19%。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;margin-top: 0px;margin-bottom: 0px;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);text-align: center;visibility: visible;line-height: 1.75em"><span style="color: rgb(0, 122, 170);font-size: 18px;font-weight: bold;letter-spacing: 1px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif">饥一顿饱一顿，拖垮全身 <section style="line-height: 1.75em;text-indent: 2em">饥一顿饱一顿、不按点吃饭不仅伤胃，还会对免疫力造成损害。</section><section style="line-height: 1.75em;text-indent: 2em"> </section><section style="line-height: 1.75em;text-indent: 2em">人体免疫系统有70%的工作需要在肠道中完成。肠道充满了免疫细胞、免疫球蛋白（攻击病菌的抗体）和细菌，承担着抵御疾病的重任。</section><section style="line-height: 1.75em;text-indent: 2em"> </section><section style="line-height: 1.75em;text-indent: 2em">人体的肠道免疫功能有昼夜节律，这种规律就和吃饭时间有关。</section><section style="line-height: 1.75em;text-indent: 2em"> </section><section style="line-height: 1.75em;text-indent: 2em">人们每天吃的食物，并不是无菌状态。为了对付可能存在的有害细菌，人体通过分泌胃酸来杀灭微生物，肠道中还配备了强大的“免疫功能”制约微生物活动，保护肠黏膜的完整性，避免肠道发生炎症。不吃东西时，“免疫功能”无事可做，保持一个低活性状态。</section><section style="line-height: 1.75em;text-indent: 2em"> </section><section style="line-height: 1.75em;text-indent: 2em">每天按时进食，身体激活肠道免疫系统的动作就会规律；饥一顿饱一顿，肠道免疫系统会紊乱，该活跃时不活跃，该休息时过度紧张，从而造成肠道慢性炎症，人体的消化吸收功能跟着受影响。</section><section style="line-height: 1.75em;text-indent: 2em"> </section><section style="line-height: 1.75em;text-indent: 2em">一方面容易出现消化不良，同样的食物，得到的营养可能大幅度减少，从而降低全身抗病力；另一方面，进食混乱会影响到肠道菌群，而菌群状态与身体的免疫功能息息相关。</section> <p style="-webkit-tap-highlight-color: transparent;margin-top: 0px;margin-bottom: 0px;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);text-align: center;visibility: visible;line-height: 1.75em"><span style="color: rgb(0, 122, 170);font-size: 18px;font-weight: bold;letter-spacing: 1px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif">一日三餐，有个“黄金比例”<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">正常的成年人一天所需的能量，男性约为2250大卡，女性约为1800大卡。</section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em"> </section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">中国营养学会发布的《中国居民膳食指南2022》中建议：早餐应占全天总能量的25%～30%，午餐占30%～40%，晚餐占30%～35%。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">1. 早餐——“主动吃奶水”原则<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);text-align: center;line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">“主”——主食(谷薯类) “动”——动物性食物(蛋、肉、鱼) “奶”——奶和豆及其制品 “水”——水果和蔬菜<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">例如：一袋纯牛奶与一两燕麦片冲成糊；烤全麦馒头2片，夹入1勺核桃仁碎和切碎的煮鸡蛋；再来一份水果(如一个橙子或者一根乳黄瓜)。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">2. 午餐——记住“一二三”比例<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">午餐在搭配食物时可记住“1:2:3”的比例，即一份量肉、鱼、蛋类，两份量主食(饭、面、饼等)，三份的蔬菜。</section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em"> </section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">例如：豌豆木耳豆腐干炒肉丁（瘦肉50克，香豆腐干30克，鲜豌豆70克，水发木耳50克，植物油8克）；红薯大米饭（米100克，红薯100克切丁）；焯拌菠菜150克；豆浆1杯。</section> <section style="text-align: center" nodeleaf=""> </section>3. 晚餐——水多、块大、能量少 <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">晚餐我们一般应选择水分高、体积大、不易产生饥饿感的食物，这些食物可以供应丰富的膳食纤维和植物化学物。</section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em"> </section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">例如：用红豆、绿豆、糙米、糯米、大麦、花生、山药干、莲子、红枣，熬成八宝粥；清炒西兰花(西兰花150克，植物油10克)；蒸蛋羹(半个鸡蛋的量)；金针菇胡萝卜丝拌海带丝(加起来共100克)。</section> <section style="-webkit-tap-highlight-color: transparent;margin-right: 8px;margin-left: 8px;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em"> <p style="-webkit-tap-highlight-color: transparent;margin-top: 0px;margin-bottom: 0px;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;text-align: center;visibility: visible;line-height: 1.75em"><span style="color: rgb(0, 122, 170);font-size: 18px;font-weight: bold;letter-spacing: 1px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif">学会这几招，吃饭更健康</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">1. 主食：多吃“跨界主食”<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">中国医科大学航空总医院临床营养科医生张田曾指出，日常血糖高的人适宜选择升血糖指数较低的主食，如极少加工的粗粮，煮过的整粒小麦、大麦及黑麦、麦麸、硬质小麦粉面条等。可以多选一些“跨界”主食，如土豆、山药、藕、茨菇等。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">2. 蔬菜：多选叶茎类蔬菜<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">营养师郝孟忠曾刊文指出，控制血糖最为重要的营养素是膳食纤维，而在各种蔬菜中，叶茎蔬菜的膳食纤维含量更为丰富。很多叶茎蔬菜，不好嚼，而这些不易嚼的，就是膳食纤维。如芹菜、西兰花、卷心菜、茼蒿、空心菜、菠菜等的茎，这些蔬菜，是控糖的好帮手。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">3. 肉类：首选“鱼贝”类<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">浙江杭州市第一人民医院营养科主任杨任华曾指出，红肉和禽肉摄入较多的参与者糖尿病患病风险增加，鱼贝类摄入不增加相关风险。将红肉换为鱼贝类后，相关风险降低。</section> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px">4. 烹饪：烹饪方式要清淡<p style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;margin-top: 0px;margin-bottom: 0px"> <section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em">清华大学第一附属医院内分泌科副主任医师李红梅2016年在健康时报刊文指出，菜品尽量点蒸煮的而少油炸食物，可多食用含糖少的蔬菜，用水煮后加一些佐料拌着食用。如果合并有高血压，低盐饮食计划，也可以要求厨师在食物中少添加食盐。</section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 1.75em;text-indent: 2em"> </section><section data-pm-slice="5 13 []" style="-webkit-tap-highlight-color: transparent;margin: 0px 0px 32px;padding: 0px;outline: 0px;max-width: 100%;color: rgba(0, 0, 0, 0.9);font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 17px;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);line-height: 1.75em;box-sizing: border-box !important;overflow-wrap: break-word !important"><strong style="-webkit-tap-highlight-color: transparent;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: rgb(255, 255, 255);letter-spacing: 0.54px;list-style: none;visibility: visible"><strong style="-webkit-tap-highlight-color: transparent;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;color: rgb(31, 73, 125);letter-spacing: 1.5px;list-style: outside none none;visibility: visible"><span leaf="" data-pm-slice="1 1 },namespaceURI:http://www.w3.org/1999/xhtml},para,{tagName:section,attributes:{style:text-align: unset; line-height: 2; box-sizing: border-box;},namespaceURI:http://www.w3.org/1999/xhtml},para,{tagName:p,attributes:{style:text-align: center; margin: 0px; padding: 0px; box-sizing: border-box;},namespaceURI:http://www.w3.org/1999/xhtml}]" style="-webkit-tap-highlight-color: transparent;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box;visibility: visible;font-weight: 400;letter-spacing: 0.544px;font-size: 14px;color: rgb(136, 136, 136);overflow-wrap: break-word !important">来源：人民日报</section> <link rel="stylesheet" href="//www.fqlook.cn/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_LDm" id="wcn_editor_css"/>

清香百合花 发表于 2025-6-9 09:58:52

一天三顿饭要按时吃。

半度微凉 发表于 2025-6-9 21:02:57

早饭重要

页: [1]

看福清's Archiver

一天三顿饭，少吃哪顿最伤身？