以下文章来源于内分泌早知道 ，作者关注内分泌的 内分泌早知道 . 深度分享内分泌用药经验、病例剖析、指南专业解读并紧跟国内外内分泌领域前沿进展，「每医健」旗下内容平台。 当下减肥圈最火的饮食方案非"高蛋白低碳水"莫属。从流行的16+8轻断食到健身达人的营养配比，都在推崇这种看似完美的饮食组合 ——高蛋白带来持久饱腹感，低碳水控制热量摄入，双管齐下确实能让体重快速下降。 但最新科学研究却给这种饮食潮流泼了一盆冷水。荷兰皇家马克西玛儿童肿瘤中心联合马斯特里特大学在权威期刊《NPJ代谢健康与疾 病》发表的重磅研究显示：虽然适量增加蛋白质摄入有助于延缓衰老，但过度追求高蛋白低碳水（尤其是用蛋白质替代碳水）反而会启 动"衰老加速器"，显著缩短寿命！ 研究团队发现一个关键机制：当蛋白质摄入比例过高时，会触发"基因长度依赖性转录衰退"（GLTD）现象。这个拗口的专业术语简单 来说，就是细胞的重要修复功能会逐渐失灵，就像工厂里的老化工逐渐停工，最终导致机体加速衰老。 这完全颠覆了我们对高蛋白饮食的认知。原来在减肥效果之外，我们更该关注饮食模式对生命长度的影响。研究建议，与其盲目跟风极 端饮食，不如保持营养均衡——蛋白质要吃， ...

破除胆固醇"恐慌" 长期以来，蛋黄因胆固醇含量高而饱受争议。许多人担心食用蛋黄会导致血液胆固醇升高，增加心 血管疾病风险。对此，李缨主任解释，血液中的胆固醇主要来源于内源性合成，占70%-80%，而外源性 摄入的胆固醇仅占20%-30%。因此，食物中的胆固醇对血脂的影响相对较小。 更重要的是，蛋黄中的卵磷脂具有双向调节作用。它可以通过乳化作用将胆固醇分解为小颗粒，减 少血管沉积；同时提升"好胆固醇"（高密度脂蛋白）水平，促进低密度脂蛋白代谢，并助力胆固醇排出 体外。《中国居民膳食指南》也未对健康人群每日摄入胆固醇量设置上限，建议健康人每日摄入1-2个 全蛋。 近年来，随着健康饮食观念的普及，鸡蛋作为优质蛋白质来源备受青睐。然而，一个普遍现象是： 许多人在食用鸡蛋时，往往会丢弃蛋黄，只吃蛋白。对此，营养专家指出，蛋黄才是鸡蛋中的"营养宝 库"，丢弃蛋黄等于放弃了大部分营养。 蛋黄：不可替代的营养核心 中国营养学会原常务副理事长翟凤英研究员表示，蛋黄是易被人体吸收的优质蛋白来源，其蛋白质 含量高达15.2克/100克，高于蛋清的11.6克/100克，且含有人体必需的全部8种氨基酸，生物利用率高达 98%。 这意味 ...

Core Viewpoint - The article emphasizes the importance of safety, nutrition, and health when consuming "light salads," especially during summer, and provides guidelines for consumers to ensure a balanced and safe diet. Group 1: Safety and Hygiene - Safety is the baseline, focusing on freshness and hygiene. Consumers should thoroughly wash vegetables and fruits, and avoid raw ingredients if allergic, opting for light cooking methods like blanching [1] - When purchasing pre-packaged salads, it is crucial to choose those with intact packaging, clear production dates, and stored at 0-4°C within their shelf life [1] Group 2: Balanced Nutrition - A well-rounded salad should include not only vegetables and fruits but also sufficient high-quality proteins, healthy fats, appropriate carbohydrates, and adequate dietary fiber, vitamins, and minerals [1] - High-quality protein sources can include boiled eggs, salmon, chicken breast, or tofu [2] - Healthy fats should primarily come from unsaturated fatty acids found in olive oil, canola oil, nuts, and fish [2] - Carbohydrates should be sourced from whole grains like whole wheat and brown rice, ensuring a mix of coarse and fine grains [3] - Adequate dietary fiber, vitamins, and minerals can be achieved through a combination of vegetables, fruits, and whole grains [4] Group 3: Avoiding Misconceptions and Sauce Traps - Some salads may appear healthy but contain low nutritional density due to the use of single types of vegetables. It is recommended to include dark-colored vegetables like purple cabbage, tomatoes, carrots, and bell peppers to enhance nutritional density [5] - Many consumers add dressings like mayonnaise or thousand island dressing, which are often high in salt, oil, and sugar. Alternatives like oil and vinegar dressing or simply lemon juice can be used to reduce calorie intake [5] - It is advised to limit the consumption of light salads to no more than three times a week, alternating with other healthy meal options like grain bowls or warm stews to ensure a balanced nutrient intake [5]

Core Viewpoint - The health issues faced by mathematician Wei Dongyi highlight the nutritional challenges faced by busy professionals, particularly entrepreneurs, emphasizing the importance of systematic health management in daily life [2][3]. Group 1: Health Challenges - Wei's health problems, particularly periodontitis, have drawn attention to the nutritional imbalances prevalent among busy individuals [3]. - His dietary habits reveal a preference for refined carbohydrates, with minimal intake of proteins, fruits, and vegetables, leading to potential nutritional deficiencies [4][5]. - The lack of essential nutrients, such as protein and vitamins, may contribute to his deteriorating health and increased risk of conditions like periodontitis [6][7][8]. Group 2: Nutritional Insights - Long-term nutritional deficiencies can accelerate aging and weaken the immune system, as seen in Wei's physical decline [11]. - A diet high in refined carbohydrates and low in proteins and fats can lead to poor skin health and emotional instability [12][13]. - Regular health check-ups may overlook early signs of nutritional deficiencies, which can have broader health implications [14][15]. Group 3: Recommendations for Entrepreneurs - Busy professionals should prioritize high-nutrition, low-calorie foods to combat the negative health impacts of fast-paced lifestyles [18][19]. - Carrying healthy snacks can provide quick nutrition and prevent reliance on unhealthy food options [24][25]. - Avoiding excessive reliance on takeout and refined carbohydrates is crucial for maintaining cognitive function and overall health [27][28][30]. Group 4: Emotional and Mental Health - Nutritional deficiencies can lead to emotional fluctuations, with specific vitamins and minerals playing key roles in mood regulation [33][34][35]. - Maintaining a balanced intake of fats, particularly Omega-3, is essential for mental health and emotional stability [36][37]. Group 5: Holistic Health Management - A balanced approach to eating, sleeping, and physical activity is vital for overall health [39]. - Regular sleep patterns and physical activity can significantly impact weight management and overall well-being [46][49]. - The importance of hydration and nutrient-dense foods cannot be overstated in maintaining energy levels and health [60].

Core Viewpoint - The article discusses the health concerns surrounding Wei Dongyi, a prominent mathematician, highlighting the importance of balanced nutrition and the potential health risks associated with his dietary choices [1][2]. Group 1: Health Concerns - Wei Dongyi's physical appearance has raised concerns about his health, with observations of significant weight loss and dental issues [1]. - Calls for intervention from educational institutions and family members emphasize the need for better health management for individuals in the spotlight [1]. Group 2: Nutritional Insights - Wei Dongyi's diet, which excludes meat but includes eggs and milk, is criticized by nutrition experts for lacking essential nutrients such as vitamin C and certain minerals [2]. - Long-term absence of meat in the diet can lead to deficiencies in trace elements like zinc and iron, which are crucial for immune function and overall health [2]. Group 3: Aging and Nutrition - Research indicates that maintaining a balanced diet is particularly important for the elderly, with a focus on the risks associated with strict vegan diets [3]. - The study suggests that older adults adhering to a vegan diet may face higher risks of chronic diseases and cognitive decline [3]. Group 4: Recommendations for Health - Experts recommend optimizing dietary structures by incorporating high-quality animal products while enhancing the quality of plant-based foods [4]. - Physical activity is highlighted as a critical component of health, with an emphasis on muscle maintenance starting from middle age to ensure a better quality of life in later years [4].

Group 1 - Insomnia has become a common issue for many people, often linked to insufficient carbohydrate intake, particularly at dinner, which can lead to sleep disturbances [1][9] - Studies indicate that higher intake of quality carbohydrates is associated with improved sleep quality, while diets low in carbohydrates may increase the risk of insomnia [2][6] - Consuming starch-rich foods can help stabilize blood sugar levels, preventing nighttime awakenings due to low blood sugar [9][14] Group 2 - A balanced diet including adequate carbohydrates is essential for maintaining energy levels and preventing fatigue, which can arise from insufficient caloric intake [11][12] - The recommended daily intake of grains for adults engaging in light physical activity is 200-300 grams, which should be adjusted based on individual activity levels [16][18] - Eating sufficient carbohydrates, particularly whole grains, can enhance sleep quality and overall health, while also preventing weight gain [10][20][21]

Core Viewpoint - The article discusses the alarming rise in obesity rates in China, predicting that by 2030, the adult overweight and obesity rate could reach 70.5%, approaching levels seen in developed countries like the United States [7][18]. Group 1: Obesity Trends in China - Over the past two decades, the percentage of overweight or obese adults in China has increased from 20% in 2000 to 41% in 2023 [4]. - The National Health Commission cites research predicting that if current trends continue, the adult obesity rate in China could reach 70.5% by 2030 [7][18]. - The article highlights that while China's obesity rates are rising, they still lag behind those of developed countries, where the rates are generally higher [6][8]. Group 2: Impact of Ultra-Processed Foods - The consumption of ultra-processed foods is linked to the rising obesity rates, with a 10% increase in their caloric contribution correlating to a 7% increase in the risk of becoming overweight [11]. - From 1990 to 2019, the caloric contribution of industrially processed foods in China rose from 1.5% to 28.7%, indicating a significant increase in the consumption of ultra-processed foods [12]. - In developed countries, ultra-processed foods account for a substantial portion of daily caloric intake, with the U.S., U.K., and Canada reporting figures of 57.9%, 56.8%, and 45.1% respectively [12]. Group 3: Nutritional Recommendations - To combat obesity, the article emphasizes the importance of reducing ultra-processed food intake and increasing the consumption of natural and minimally processed foods [21][38]. - The National Health Commission has launched a "Weight Management Year" initiative, promoting dietary guidelines that prioritize balanced nutrition while considering regional dietary preferences [34][35]. - The guidelines recommend increasing the intake of dairy products and vegetables, which are high in protein, calcium, and dietary fiber, to help manage weight effectively [39].