（来源：中国宁波网） 晚餐最好安排在18:00-19:00，最晚不超过20:00 晚上7:00之后，人体胰岛素敏感性会逐渐下降，脂蛋白酶活性相对较高。此时，机体对碳水化合物的代 谢能力减弱，摄入的碳水化合物更容易被转化为内脏脂肪。 进餐顺序 转自：中国宁波网 近年来，"减肥"似乎成了许多人经常挂在嘴边的话题。然而，很多人在减肥的道路上盲目跟风，尝试了 各种流行的节食方法，却往往事倍功半。原因在于，控制体重的关键并不在于一味地减少食物摄入量， 而在于掌握科学的饮食方式。 很多人往往只关注"吃什么"，却忽略了"什么时候吃"和"怎么吃"这两个同样重要的因素。其实，科学的 进餐时间和合理的进餐顺序，对于维持健康体重有着不可忽视的作用。 进餐时间 早餐建议在上午8:00前食用 早晨人体对胰岛素的敏感性相对较高，早餐摄入的碳水化合物更容易被转化为能量，而不是被储存为脂 肪。而且，早晨蛋白酶活性处于活跃状态，此时摄入的蛋白质能够被更高效地利用。 一项为期12周的研究表明，早进餐组（6:30-7:00）相较于晚进餐组（7:00-9:00）体重减轻更多。 午餐建议在12:30到13:30之间进食 一项针对超重人群的研究发现，在 ...

Core Insights - The article discusses the distinction between coarse grains and fine grains, emphasizing that coarse grains are less processed and retain more nutrients, while fine grains are highly processed [1][2] - It highlights the health benefits of coarse grains, including high dietary fiber content, low glycemic index, and essential vitamins and minerals that aid in energy metabolism and fat burning [1][2] Summary by Sections Coarse Grains vs. Fine Grains - Coarse grains include whole grains, mixed beans, and tubers, while fine grains are refined products like white rice and flour [1] - Coarse grains are beneficial for maintaining stable blood sugar levels and reducing the likelihood of fat accumulation [1] Consumption Recommendations - Gradual replacement of fine grains with coarse grains is advised, starting with a mix of 1:10 and adjusting as the body adapts [3] - Incorporating a variety of coarse grains into meals is encouraged, such as adding beans and tubers to rice or porridge [3] - The recommended daily intake for adults is 200 to 300 grams of grains, with specific amounts for whole grains and tubers [3] Groups to Limit Coarse Grain Intake - Certain populations, such as those with weak digestive systems, post-operative recovery, iron deficiency anemia, and renal insufficiency, should limit coarse grain consumption due to potential digestive issues and nutrient absorption concerns [4] - A balanced diet should include both coarse and fine grains, along with adequate vegetables, fruits, and quality proteins, while maintaining low oil, salt, and sugar in cooking [4]

Core Viewpoint - The article emphasizes the importance of scientific dietary management for children, particularly focusing on balanced nutrition rather than just weight loss [1][19]. Dietary Management - Parents are increasingly bringing their children to weight management clinics as summer approaches, highlighting a growing awareness of childhood obesity [1]. - Scientific weight management for children should prioritize balanced nutrition, with a recommended weight loss of 1 to 2 kg per month being sufficient [1]. - A balanced diet should include five food categories: grains, fruits and vegetables, protein sources, legumes and nuts, and fats [3]. - Daily protein intake should consist of approximately 300 ml of dairy, one egg, and 100g to 150g of meat, while vegetables should be at least 500g and fruits between 150g to 250g [3]. Eating Habits - It is advised to prioritize whole grains over refined grains and to slow down eating by cutting vegetables into larger pieces [5]. - The order of food consumption is crucial: start with vegetables, followed by protein, and then carbohydrates [5]. - Parents should encourage children to drink water and replace snacks with fresh fruits to avoid "hidden calories" from sugary drinks and junk food [5]. Physical Activity - Exercise is essential for weight management in children, with recommendations for a mix of resistance and aerobic exercises [6][8]. - Suitable activities include moderate-intensity resistance exercises and aerobic activities lasting between 30 to 60 minutes, with a goal of at least two hours of physical activity daily [8][10]. Psychological Aspects - Obese children may develop self-esteem issues related to their weight, known as body image distortion, which can affect their confidence and emotional well-being [11][17]. - Signs of psychological distress include extreme sensitivity to weight-related terms, social withdrawal, and negative self-talk about their appearance [15][17]. - Parents are advised to shift focus from weight discussions to children's interests and strengths, and seek professional help if psychological issues persist [17]. Misconceptions about Weight Management - The belief that childhood obesity will resolve itself in adulthood is incorrect, as 60% to 70% of obese children may remain obese as adults [19]. - The notion that higher exercise intensity leads to faster weight loss is also misleading; a gradual increase in exercise intensity is recommended to prevent injuries [20].

Core Viewpoint - The article emphasizes the relationship between overeating and coronary heart disease (CHD), highlighting the importance of dietary management for patients to alleviate symptoms and improve quality of life. Group 1: Relationship Between Overeating and CHD - Overeating increases the burden on the heart as blood flow is redirected to the gastrointestinal tract, which can lead to myocardial ischemia and symptoms like angina or myocardial infarction [2] - Excessive eating raises metabolic load, leading to hyperlipidemia and increased blood viscosity, which heightens the risk of thrombosis and accelerates atherosclerosis [3] - Weight gain from overeating and lack of exercise is an independent risk factor for CHD, making it crucial to maintain a balanced diet [4] Group 2: Dietary Recommendations for CHD Patients - It is recommended for CHD patients to eat smaller, more frequent meals, ideally 5 to 6 times a day, to avoid excessive food intake at once [5] - Optimizing dietary structure by consuming low glycemic index carbohydrates, such as oats and legumes, can help manage blood sugar levels [5] - Increasing intake of high-quality proteins from sources like fish, chicken, eggs, and dairy is advised [6] - Incorporating more fiber-rich vegetables into the diet is beneficial [7] - Limiting saturated fat intake by reducing consumption of organ meats and fried foods is essential [8] - Eating slowly and chewing thoroughly can help control food intake and prevent overeating [9]

Core Viewpoint - The rise of "light food" in university canteens reflects a proactive response from the younger generation to health crises, as they seek healthier dining options amidst rising health concerns like fatty liver disease among students [1][2]. Group 1: Health Trends in University Canteens - The introduction of customizable light meals in university canteens, characterized by low oil and salt, has gained popularity among students, indicating a shift towards healthier eating habits [1][2]. - Daily attendance at light food windows, such as over 300 visitors at Tianjin University, demonstrates a significant interest in health-conscious dining options among students [1]. Group 2: Educational Impact - The "light food" trend serves as an educational tool, integrating health knowledge into daily dining experiences, thus transforming passive acceptance of health information into active exploration and practice by students [2]. - Initiatives like Tianjin University’s "Happy Slimming" program highlight the importance of embedding health concepts into campus culture, creating a holistic approach to education that combines diet, education, and lifestyle [2]. Group 3: Future Opportunities - There is potential for further development in the health food sector within universities, including collaborations with medical institutions to introduce traditional dietary therapies and nutritional guidance [2][3]. - Universities are encouraged to leverage data analytics to understand student dietary preferences better and to create specialized dietary courses that extend health concepts beyond the dining hall [2][3]. Group 4: Cultural Integration - The integration of healthy eating into campus culture is essential for long-term benefits, with suggestions for incorporating dietary management into university life education and promoting healthy eating habits through group incentives [3]. - The colorful presentation of light meals symbolizes a broader vision for a healthier future in China, emphasizing the importance of rational dietary choices among the younger generation [3].