少主食、多蛋白，是更好的饮食方案？

2026-03-17 23:07:14分类：南阳阅读(53446)

\u003cdiv class=\"rich_media_content\"\u003e\u003csection data-mpa-action-id=\"mgkm55c716st\" data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; margin-bottom: 0px; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; letter-spacing: 1.5px; line-height: 1.75\"\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"align-self: flex-start; border-width: 0px; box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; margin: 10px 0%; padding: 0px 10px; text-align: left; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; text-align: justify; width: 100%\"\u003e\u003csection style=\"align-self: flex-start; border-width: 0px; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; padding: 0px; vertical-align: top; width: 100%\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e这两年减脂圈刮起\u003c/span\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e“少主食、多蛋白”\u003c/span\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e风：米饭靠边站，鸡胸和蛋白粉成了主角。很多人把它当成更“干净”、更快瘦的吃法。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row nowrap; justify-content: center; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 97%\"\u003e\u003csection style=\"box-sizing: border-box; line-height: 0\"\u003e\u003csection nodeleaf=\"\" style=\"border-color: rgb(5, 5, 5); border-style: solid; border-width: 1px; box-sizing: border-box; display: inline-block; line-height: 0; max-width: 100%; vertical-align: middle\"\u003e\u003c!--IMG_0--\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"box-sizing: border-box; color: rgb(140, 140, 140); font-size: 14px; line-height: 1.6\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e图库版权图片，转载使用可能引发版权纠纷\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm55b6l3t\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e并不是这样。流行不等于真的好，饮食摄入比例失衡常会带来看不见的“账单”。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003csection\u003e\u003csection\u003e\u003csection\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; margin: 10px 0px; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; border-bottom: 1.5px solid rgb(68, 126, 228); border-right: 1.5px solid rgb(68, 126, 228); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; text-align: left\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(68, 126, 228); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; padding: 0px 15px; vertical-align: top; width: auto; z-index: 1\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: center; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; vertical-align: middle; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(255, 255, 255); font-size: 18px; letter-spacing: 2px; text-align: center\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cstrong style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e\u003c!--AIPOS_0--\u003e少吃主食，血糖更不稳定\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"align-self: flex-start; background-color: rgba(255, 255, 255, 0); box-sizing: border-box; display: inline-block; flex: 0 0 0%; height: auto; margin: 0px -2px 0px 0px; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(255, 255, 255); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; margin: -1px 0px -2px; text-align: left\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 100 100 0%; height: auto; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; margin: 0px\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(255, 255, 255); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 0%; height: auto; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgba(255, 255, 255, 0); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b6um9\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e不少人把米饭、馒头“降级”，觉得主食越少就越瘦。可从营养角度看，\u003c/span\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e优质主食比如全谷物、杂豆、薯类\u003c/span\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e，就像身体的电源稳压器，这是因为它们富含碳水和膳食纤维，血糖生成指数\u003c/span\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e(GI)\u003c/span\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e相对低，可以给大脑和肌肉长时间稳定供能，饭后血糖也不易“坐过山车”\u003c/span\u003e\u003c/span\u003e\u003cspan mpa-font-style=\"mgkm55b613rr\" style=\"font-size: 16px\"\u003e\u003cspan data-mpa-action-id=\"mgkm7skso9\" data-pm-slice=\"1 1 [\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;color: rgb(62, 62, 62);margin-bottom: 0px;\u0026#34;,\u0026#34;data-pm-slice\u0026#34;:\u0026#34;0 0 []\u0026#34;,\u0026#34;data-mpa-action-id\u0026#34;:\u0026#34;mgkm55c716st\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;p\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;margin-left: 8px;margin-right: 8px;line-height: 1.75em;margin-bottom: 0px;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;node\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;span\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;font-size: 16px;\u0026#34;,\u0026#34;mpa-font-style\u0026#34;:\u0026#34;mgkm55b613rr\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;}]\" leaf=\"\" mpa-font-style=\"mgkm7skgbys\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[1，2]\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c!--MID_AD_0--\u003e\u003c!--EOP_0--\u003e\u003c/section\u003e\u003c!--PARAGRAPH_0--\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b613rr\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e\u003c!--SECURE_LINK_BEGIN_0--\u003e中国营养学会\u003c!--SECURE_LINK_END_0--\u003e和欧洲食品安全局分别建议每日总能量 50～65%、45%～60%来自碳水，更贴合长期代谢需要\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkm7skso9\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkm7skgbys\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[1]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm55b6lxm\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e当主食被一刀砍掉，大家反而会想吃更多油脂和大块肉，这就容易导致总热量不降反升，至于蛋白质，部分还会被拿去当“柴火”烧补充所需热量，修复与免疫反而更易出问题。\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_1--\u003e\u003c!--EOP_1--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_1--\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b6249c\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e再说主食里的纤维，它除了包裹着葡萄糖减缓入血外\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e，也能被肠道细菌发酵成短链脂肪酸，研究发现短链脂肪酸与胰岛素敏感性改善相关\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkm7x9n1drc\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkm7x9b24v0\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[1，3]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b6124r\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e所以粗粮里的纤维缺失，肠道细菌缺吃少喝，发酵的短链脂肪酸会变少，胰岛素敏感性就可能会降低，增加高血糖风险。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan data-pm-slice=\"1 1 [\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;color: rgb(62, 62, 62);\u0026#34;,\u0026#34;data-pm-slice\u0026#34;:\u0026#34;0 0 []\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;margin-top: 10px;margin-bottom: 10px;display: inline-block;width: 100%;border: 2px solid rgb(192, 200, 209);padding: 10px;border-radius: 0.7em;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;color: rgb(51, 51, 51);width: 100%;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;p\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;}]\" leaf=\"\" mpa-font-style=\"mgkm55b67r7\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e证据也很直观。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan data-pm-slice=\"1 1 [\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;box-sizing: border-box;font-style: normal;font-weight: 400;text-align: justify;font-size: 16px;color: rgb(62, 62, 62);\u0026#34;,\u0026#34;data-pm-slice\u0026#34;:\u0026#34;0 0 []\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;margin-top: 10px;margin-bottom: 10px;display: inline-block;width: 100%;border: 2px solid rgb(192, 200, 209);padding: 10px;border-radius: 0.7em;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;section\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;color: rgb(51, 51, 51);width: 100%;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;},\u0026#34;para\u0026#34;,{\u0026#34;tagName\u0026#34;:\u0026#34;p\u0026#34;,\u0026#34;attributes\u0026#34;:{\u0026#34;style\u0026#34;:\u0026#34;white-space: normal;margin: 0px;padding: 0px;box-sizing: border-box;\u0026#34;},\u0026#34;namespaceURI\u0026#34;:\u0026#34;http://www.w3.org/1999/xhtml\u0026#34;}]\" leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003csection\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; margin: 10px 0px; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; border-color: rgb(68, 126, 228); border-style: solid; border-width: 1px; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; padding: 15px; vertical-align: top; width: 97%\"\u003e\u003csection style=\"box-sizing: border-box; text-align: justify\"\u003e\u003cp data-mpa-action-id=\"mgkm9ol88ay\" data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; line-height: 1.75em; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e2020 年发表在国际医学期刊《英国医学杂志》上的研究，纳入近 20 万人、长期随访发现，全谷物摄入更高跟 2 型糖尿病风险更低显著相关\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm9okwjtq\" style=\"font-size: 12px\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[4]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; line-height: 1.75em; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp data-mpa-action-id=\"mgkm9s91wsf\" data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; line-height: 1.75em; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e而 2024 年发表在《柳叶刀·糖尿病与内分泌》上，超过 10 万人的前瞻性研究也显示，整体升糖指数/升糖负荷越高，糖尿病发生风险越往上走\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm9s8oeuh\" style=\"font-size: 12px\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[2]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\"\u003e\u003cspan style=\"letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c!--MID_AD_2--\u003e\u003c!--EOP_2--\u003e\u003c/section\u003e\u003c!--PARAGRAPH_2--\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b62207\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e中国营养学会建议每天摄入 25-30 克纤维，遗憾的是国人的人均纤维摄入量只有 10.4 克\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkm8nn6m4o\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkm8nmvaq8\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[5]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e，这跟国人谷物供能持续走低关系很大。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003csection\u003e\u003csection data-mpa-action-id=\"mgkm9wsz992\" data-pm-slice=\"0 0 []\" nodeleaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em; line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003c!--IMG_1--\u003e\u003c/section\u003e\u003c/section\u003e\u003csection\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm55b61wkb\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e简单来说，主食不是坏人，把“好主食”留在餐桌上，血糖更稳、肠道更开心、身体更省心。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; margin: 10px 0px; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; border-bottom: 1.5px solid rgb(68, 126, 228); border-right: 1.5px solid rgb(68, 126, 228); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; text-align: left\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(68, 126, 228); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; padding: 0px 15px; vertical-align: top; width: auto; z-index: 1\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: center; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; max-width: 100%; min-width: 5%; vertical-align: middle; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(255, 255, 255); font-size: 18px; letter-spacing: 2px; text-align: center\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cstrong style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e\u003c!--AIPOS_1--\u003e怎么吃，才真的健康？\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"align-self: flex-start; background-color: rgba(255, 255, 255, 0); box-sizing: border-box; display: inline-block; flex: 0 0 0%; height: auto; margin: 0px -2px 0px 0px; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(255, 255, 255); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; margin: -1px 0px -2px; text-align: left\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 100 100 0%; height: auto; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start; margin: 0px\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgb(255, 255, 255); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 0%; height: auto; vertical-align: top; width: auto\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: flex-start\"\u003e\u003csection style=\"align-self: flex-start; background-color: rgba(255, 255, 255, 0); box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; margin: 0px; overflow: hidden; padding: 0px; vertical-align: top; width: 10px\"\u003e\u003csection style=\"-moz-transform: rotateZ(45deg) scale(1.3); -moz-transform-origin: center center; -o-transform: rotateZ(45deg) scale(1.3); -o-transform-origin: center center; -webkit-transform: rotateZ(45deg) scale(1.3); -webkit-transform-origin: center center; box-sizing: border-box; margin-bottom: 0px; margin-top: 0px; transform: rotateZ(45deg) scale(1.3); transform-origin: center center\"\u003e\u003csection style=\"box-sizing: border-box; margin: 6px 0px; text-align: center\"\u003e\u003csection style=\"background-color: rgb(68, 126, 228); box-sizing: border-box; height: 1px\"\u003e\u003csvg style=\"float: left; line-height: 0; vertical-align: top; width: 0\" viewBox=\"0 0 1 1\"\u003e\u003c/svg\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003csection\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b61ldx\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e第一步，请把好主食请回桌。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b619m7\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e主食主食，就是主要的食物摄入来源，日常能量大约一半来自碳水更合适\u003c/span\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e（45%～60%）\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkmgqol4ah\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkmgqo8y3x\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[1]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e，优先全谷、杂豆、薯类等，让大脑和肌肉有稳定“电力”，饭后血糖也更稳。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c!--MID_AD_3--\u003e\u003c!--EOP_3--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_3--\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b62i\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e把膳食纤维凑到一天约 25～30 克更理想，燕麦、全麦面包、糙米、玉米、红薯、豆类都算数\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkmh8kt19ad\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkmh8kg3sy\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[1]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b6rr1\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e其次，选择优质蛋白，别过量。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b61pxt\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e按体重算每天约 0.83 克/千克，分到三餐更好，来源上动物+植物搭配，少加工红肉，多选鱼禽蛋奶和大豆制品\u003c/span\u003e\u003c/span\u003e\u003cspan data-mpa-action-id=\"mgkmhf4l16xh\" data-pm-slice=\"0 0 []\" leaf=\"\" mpa-font-style=\"mgkmhf471k9l\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 12px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(136, 136, 136); letter-spacing: 1px\" textstyle=\"\"\u003e[9]\u003c/span\u003e\u003c/span\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b612iw\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e实操上，一餐用\u003c/span\u003e\u003c/span\u003e\u003cstrong\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e“半盘蔬菜+¼盘主食（粗细搭配）+¼盘优质蛋白”\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e的简单盘餐法就能落地。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm55b61hbd\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e早上全麦面包配鸡蛋和豆浆，中午糙白米拼饭配鱼或鸡胸，晚上番薯或玉米加豆制品和一大盘时令蔬菜；加餐用坚果或酸奶也很友好。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b62dh\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e外出就餐先定主食质量\u003c/span\u003e\u003cspan style=\"color: rgb(136, 136, 136); font-weight: normal; letter-spacing: 1px\" textstyle=\"\"\u003e（糙白米拼、全麦饭团、土豆/玉米）\u003c/span\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e，再配清淡蔬菜和一份优质蛋白；运动日在训练后补一小份蛋白+主食\u003c/span\u003e\u003cspan style=\"color: rgb(136, 136, 136); font-weight: normal; letter-spacing: 1px\" textstyle=\"\"\u003e（如一杯奶配根香蕉）\u003c/span\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" mpa-font-style=\"mgkm55b61owa\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 16px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(63, 63, 63); letter-spacing: 1px\" textstyle=\"\"\u003e想管住血糖，与其“减主食”，不如“换主食”，多用全谷替代精白米面。\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-size: 17px; font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/p\u003e\u003cp style=\"line-height: 1.75em; margin-bottom: 0px; margin-left: 8px; margin-right: 8px\"\u003e\u003cspan mpa-font-style=\"mgkm55b6ylk\" style=\"font-size: 16px\"\u003e\u003cspan leaf=\"\" style=\"color: rgba(0, 0, 0, 0.9); font-style: normal; font-weight: normal; letter-spacing: 0.034em\"\u003e\u003cspan style=\"color: rgb(0, 128, 255); font-weight: bold; letter-spacing: 1px\" textstyle=\"\"\u003e一句话总结：饭要吃对、纤维到位、蛋白按量不抢戏，粗细搭配、三餐分散，既顶饱又省心。\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003csection data-pm-slice=\"0 0 []\" style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 16px; font-style: normal; font-weight: 400; text-align: justify\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 97%\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; margin: 0px 0px 12px\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(5, 5, 5); text-align: justify\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cstrong style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cstrong style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cstrong style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e参考文献\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"-moz-transform: translate3d(0px, 0px, 0px); -o-transform: translate3d(0px, 0px, 0px); -webkit-transform: translate3d(0px, 0px, 0px); box-sizing: border-box; transform: translate3d(0px, 0px, 0px)\"\u003e\u003csection style=\"border-color: rgb(62, 62, 62); border-radius: 6px; border-style: none; border-width: 0px; box-sizing: border-box; display: inline-block; vertical-align: top; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; overflow: hidden\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(140, 140, 140); font-size: 14px; line-height: 1.5; text-align: left; width: 100%\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[1]EFSA NDA Panel. Scientific Opinion on dietary reference values for carbohydrates and dietary fibre[J]. EFSA Journal, 2010, 8(3):1462. doi:10.2903/j.efsa.2010.1462.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[2]Jenkins D J A, et al. Association of glycaemic index and glycaemic load with type 2 diabetes, cardiovascular disease, cancer, and all-cause mortality: a meta-analysis of mega cohorts of more than 100 000 participants[J]. The Lancet Diabetes \u0026amp; Endocrinology, 2024. doi:10.1016/S2213-8587(23)00344-3.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[3]World Health Organization. Healthy diet[EB/OL]. Geneva: WHO, 2020-04-29.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[4]Hu Y, Ding M, Sampson L, et al. Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies[J]. BMJ, 2020, 370:m2206. doi:10.1136/bmj.m2206.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[5]中国居民膳食营养素参考摄入量(2023 版)\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[6]Solon-Biet S M, McMahon A C, Ballard J W O, et al. The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice[J]. Cell Metabolism, 2014, 19(3): 418-430. doi:10.1016/j.cmet.2014.02.009.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[7]Levine M E, Suarez J A, Brandhorst S, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population[J]. Cell Metabolism, 2014, 19(3): 407-417. doi:10.1016/j.cmet.2014.02.006.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[8]EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for protein[J]. EFSA Journal, 2012, 10(2): 2557. doi:10.2903/j.efsa.2012.2557.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[9]Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews 2020, Issue 5. Art. No.: CD011737.\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px\"\u003e\u003cspan leaf=\"\"\u003e[10]https://www.who.int/zh/news-room/fact-sheets/detail/healthy-diet\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; text-align: center\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 97%\"\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center; margin: 0px 0px 12px\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(5, 5, 5); text-align: justify\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cb style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e\u003cbr/\u003e\u003c/span\u003e\u003c/b\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cb style=\"box-sizing: border-box\"\u003e\u003cspan leaf=\"\"\u003e策划制作\u003c/span\u003e\u003c/b\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003csection style=\"box-sizing: border-box; display: flex; flex-flow: row; justify-content: center\"\u003e\u003csection style=\"align-self: flex-start; box-sizing: border-box; display: inline-block; flex: 0 0 auto; height: auto; vertical-align: top; width: 100%\"\u003e\u003csection style=\"box-sizing: border-box; color: rgb(62, 62, 62); font-size: 14px; text-align: justify\"\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e来源丨营养师谷传玲\u003c/span\u003e\u003cspan leaf=\"\"\u003e（id:guchuanlingyys）\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e审核丨阮光锋 科信食品与健康信息交流中心副主任、中华预防医学会健康传播分会委员\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e责编丨甄曦\u003c/span\u003e\u003c/p\u003e\u003cp style=\"box-sizing: border-box; margin: 0px; padding: 0px; white-space: normal\"\u003e\u003cspan leaf=\"\"\u003e审校丨徐来、张林林\u003c/span\u003e\u003c/p\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c/section\u003e\u003c!--MID_AD_4--\u003e\u003c!--EOP_4--\u003e\u003c/section\u003e\u003c!--PARAGRAPH_4--\u003e\u003c/section\u003e\u003c/section\u003e\u003cstyle\u003e.data_color_scheme_dark{--weui-BTN-ACTIVE-MASK: rgba(255, 255, 255, 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rgba(0, 0, 0, .6);--weui-FG-2: rgba(0, 0, 0, .42);--weui-FG-3: rgba(0, 0, 0, .1);--weui-FG-4: rgba(0, 0, 0, .15);--weui-GLYPH-0: #000000;--weui-GLYPH-1: rgba(0, 0, 0, .6);--weui-GLYPH-2: rgba(0, 0, 0, .42);--weui-GLYPH-WHITE-0: rgba(255, 255, 255, .85);--weui-GLYPH-WHITE-1: rgba(255, 255, 255, .55);--weui-GLYPH-WHITE-2: rgba(255, 255, 255, .35);--weui-GLYPH-WHITE-3: #FFFFFF;--weui-GREEN-100: #4F8400;--weui-GREEN-120: #A7DB33;--weui-GREEN-170: #DEF1B3;--weui-GREEN-80: #74A800;--weui-GREEN-90: #82BD00;--weui-GREEN-BG-100: #96BE40;--weui-GREEN-BG-110: #A0C452;--weui-GREEN-BG-130: #B5D179;--weui-GREEN-BG-90: #86AA39;--weui-INDIGO-100: #0075E2;--weui-INDIGO-120: #439DF1;--weui-INDIGO-170: #B8DAF9;--weui-INDIGO-80: #106ABE;--weui-INDIGO-90: #1277D6;--weui-INDIGO-BG-100: #2B77BF;--weui-INDIGO-BG-110: #3F84C5;--weui-INDIGO-BG-130: #6BA0D2;--weui-INDIGO-BG-90: #266AAB;--weui-LIGHTGREEN-100: #2E8800;--weui-LIGHTGREEN-120: #AAEF87;--weui-LIGHTGREEN-170: #DEF9D1;--weui-LIGHTGREEN-80: 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#3EB575;--weui-TEXTGREEN: #259C5C;--weui-BRAND: #07C160;--weui-BLUE: #10AEFF;--weui-INDIGO: #1196FF;--weui-PURPLE: #8183FF;--weui-LINK: #7D90A9;--weui-REDORANGE: #FF6146;--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05);--weui-FG: #fff;--weui-WHITE: rgba(255, 255, 255, .8);--weui-FG-5: rgba(255, 255, 255, .1);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-BG: #000;--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5)}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root,body:not(.pages_skin_pc) body{--appmsgExtra-BG: #F7F7F7}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) 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