你是否还在为血压悄悄升高而烦恼？最新研究发现，只需常做一个动作就有助于降血压！ 01 建议久坐时，每小时起身2～3次（如倒水、上厕所、溜达）。可以设置手机提醒，或用小容量水杯强迫自己起身走动。 02 让血压"偷偷降"的6个简单方法 ■ 多喝白开水 2024年中南大学湘雅二医院发表在《公共卫生前沿》上的研究探究了白开水摄入量与高血压风险之间的关系。结果显示，多喝白开水，就能有效 降低高血压风险。具体地说，每天饮用大约6~8杯（1杯≈240毫升）白开水的人，相比每天饮用不超过1杯的人，患高血压的风险要低很多。 ■ 多吃全谷物 多"起身活动"有助降血压 2025年7月发表在心血管领域权威期刊《循环》上的一项新研究显示，多增加"坐—站"切换次数（比如起身接水、伸懒腰），比单纯减少久坐时间 更能有效降低血压。 研究人员解释，频繁"坐—站"交替能增加肌肉激活，缩短久坐时间，促进血液循环，类似"微型运动"，有助于改善血压。 2025年发表在《自然》旗下期刊《科学·报告》上的一项研究发现，在饮食中多吃点全谷物，能够显著降低高血压发病风险。与摄入全谷物最少的 人相比，全谷物摄入量最高的人得高血压的风险降低了26%。 进一步分析 ...

碳水化合物简称"碳水"，是人体三大产能营养素之一。很多控制体重的人将其视为"大敌"，认为它是"长胖元凶""血糖杀手"。 但是，碳水化合物其实分"好"与"坏"，吃对了并不容易让人发胖。 吃对碳水 好碳水=减重帮手 好碳水主要来源于加工程度低、营养保留完整的天然植物性食物，具备低升糖指数（GI）、高膳食纤维、高营养密度的特点。 其消化吸收速度较慢，能持久稳定地供能，避免血糖快速大幅波动，有助于降低糖尿病和心血管疾病的发生风险。 ↓好碳水清单请收好↓ 坏碳水：甜蜜陷阱 有助于减重 研究发现，低碳水饮食有助于体重管理，但关键在于碳水的"质"而非"量"： 较少精制碳水、较多植物蛋白和健康脂肪的"高质量"低碳水饮食，与体重减少相关； 而依赖精制碳水、更多动物蛋白和不健康脂肪的"低质量"低碳水饮食，可能加速体重增加。 坏碳水多为精加工或添加大量糖的食品。这类食物虽美味易上瘾，但是营养价值低，几乎只提供能量，升糖速度快，易引发血糖骤升骤降，导致"过山车 式"的饥饿感，饱腹感差，很容易进食过量。 长期大量食用坏碳水，会增加肥胖、糖尿病、心血管疾病等慢性病发生风险。 ↓坏碳水清单要注意↓ 碳水摄入过少，身体可能被迫分解蛋白质供能 ...

Group 1 - The article discusses the dual nature of carbohydrates, highlighting that they can be both beneficial and detrimental depending on their quality [1][5] - Carbohydrates are essential nutrients categorized into simple sugars, complex carbohydrates, and dietary fibers, playing a crucial role in energy supply for the brain and muscles [3][5] - The distinction between "good" and "bad" carbohydrates is emphasized, with "good" carbohydrates being those that are minimally processed and nutrient-dense, while "bad" carbohydrates are often refined and high in added sugars [5][8] Group 2 - Good carbohydrates include whole grains, starchy vegetables, legumes, and low-GI fruits, which provide sustained energy and lower the risk of chronic diseases [6][10] - Bad carbohydrates are primarily found in refined grains and sugary foods, which can lead to rapid spikes in blood sugar and increased risk of obesity and diabetes [8][11] - Recommendations for carbohydrate consumption include optimizing food choices, controlling total intake, pairing with quality proteins and healthy fats, and ensuring dietary variety for comprehensive nutrition [10][12][13] Group 3 - The article concludes that carbohydrates should not be viewed as harmful but rather as beneficial when chosen wisely, suggesting practical dietary changes such as substituting white bread with whole grain options [15]

Core Viewpoint - The latest research indicates that consuming high-quality carbohydrates, such as whole grains, legumes, vegetables, and fruits, can promote healthier aging and may even make individuals appear younger than their actual age [6][8][9]. Group 1: Health Benefits of High-Quality Carbohydrates - A study published in the Journal of the American Medical Association in May 2025 highlights that high-quality carbohydrates can be beneficial for healthy aging [6]. - The analysis of 32 years of tracking data shows that increased consumption of high-quality carbohydrates correlates with a higher likelihood of healthy aging [8]. - High-quality carbohydrates can reduce the risk of health issues and slow down aging, with individuals consuming these foods appearing an average of 1.2 years younger than their peers [8][9]. Group 2: Characteristics of High-Quality Carbohydrates - High-quality carbohydrates are characterized by high dietary fiber content, low glycemic index (GI), and rich nutritional value, which includes vitamins, minerals, and antioxidants [10]. - These carbohydrates help in delaying digestion, enhancing satiety, and reducing calorie intake, while also minimizing blood sugar fluctuations and lowering diabetes risk [10]. Group 3: Sources of High-Quality Carbohydrates - The five main sources of high-quality carbohydrates include whole grains, legumes, starchy vegetables, and fruits [11]. - Whole grains are rich in dietary fiber, B vitamins, vitamin E, and unsaturated fatty acids, making them a healthier choice compared to refined grains [12]. - Legumes, such as red beans and green peas, provide a good source of protein and essential minerals [17]. - Starchy vegetables like pumpkin and lotus root are beneficial due to their high content of polysaccharides and antioxidants [18]. - Low-sugar fruits, such as apples and grapefruits, are recommended as healthy carbohydrate sources [19]. Group 4: Dietary Recommendations for High-Quality Carbohydrates - It is suggested that adults consume 200-300 grams of grain foods daily, with 50-150 grams coming from whole grains and legumes [22]. - Incorporating half a kilogram of fruits daily is recommended, focusing on those with lower sugar content [24]. - Combining legumes with grains can enhance dietary balance and protein intake [28]. - Emphasizing dark-colored vegetables can increase nutrient intake [30].

Core Viewpoint - The ketogenic diet, while popular for weight loss and blood sugar control, may accelerate aging and pose health risks, including cancer metastasis and cardiovascular issues [2][4][5][7]. Group 1: Ketogenic Diet Overview - The ketogenic diet is characterized by very low carbohydrate intake, focusing on meat and high-fat foods to induce ketosis for energy [3]. - Originally developed in the 1920s for treating drug-resistant epilepsy, it has gained popularity for weight loss in recent years [4]. Group 2: Health Risks Associated with Ketogenic Diet - Research indicates that the ketogenic diet can lead to cellular aging, as evidenced by studies on mice showing accelerated aging in multiple organs after 21 days on the diet [4]. - A study on mice with breast cancer revealed that those on a ketogenic diet had significantly increased lung metastases, suggesting a link between the diet and cancer progression [6]. Group 3: Alternative Healthy Eating Patterns - The "Oriental Healthy Diet Model" is recommended as a healthier alternative for weight loss, emphasizing a diverse and light diet rich in vegetables, fruits, seafood, dairy, and legumes [8]. - Suggestions include increasing whole grains and reducing refined grains, with a daily intake of 200-300 grams of grains, including 50-150 grams of whole grains [9]. Group 4: Nutritional Recommendations - It is advised to consume 300-500 grams of vegetables and 200-350 grams of fruits daily, ensuring a variety of types [13]. - Daily intake of dairy should be 300-500 grams, along with approximately 35 grams of soy and nuts [14]. - Cooking methods should involve less salt and oil, with a daily limit of 5 grams of salt and 25 grams of oil, favoring steaming and boiling over frying [15].

Group 1 - The article discusses the risks associated with the so-called "smart drugs" that are often promoted to enhance academic performance, particularly during exam seasons [1][6] - "Smart drugs" include substances like methylphenidate, modafinil, and Adderall, which are controlled substances with high potential for addiction and significant side effects [3][4] - The misuse of these drugs can lead to severe mental health issues, including irritability, insomnia, and even hallucinations, and they do not actually improve intelligence [6] Group 2 - The article emphasizes the importance of nutrition for brain health, suggesting that certain foods can support cognitive function without the risks associated with "smart drugs" [7] - Six recommended foods for brain health include seafood rich in DHA, nuts high in unsaturated fatty acids, eggs containing lecithin, leafy greens, whole grains, and probiotics [8][10][12][14] - These foods provide essential nutrients that contribute to brain health and cognitive function, highlighting a natural approach to enhancing mental performance [8][10][12][14]

Core Viewpoint - The article emphasizes the importance of healthy eating and balanced diet in weight management, highlighting the need for a three-year action plan to address the rising obesity rates in China [9][11]. Group 1: Dietary Recommendations - The official dietary guidelines recommend daily intake of at least 300 grams of fresh vegetables, with dark vegetables making up over 50% of that amount, and 200 to 350 grams of fresh fruits [6]. - Adults are advised to consume 50 to 100 grams of whole grains daily, ensuring at least one meal per day includes whole grains [6]. - It is suggested to eat fish, shrimp, and shellfish 1 to 2 times a week, with a weekly intake of 300 to 500 grams for adults [8]. Group 2: Weight Management Strategies - The National Health Commission reports that the overweight and obesity rate among adults in China has reached 51.2%, potentially exceeding 70% by 2030 if not controlled [9]. - Maintaining an energy deficit is crucial, meaning calorie intake should be less than calorie expenditure, but this does not require extreme dietary restrictions [9][11]. - A diverse diet is essential, with a minimum of 12 different food types daily and over 25 weekly, alongside a balanced nutritional ratio [11]. Group 3: Nutritional Supplements - Nutritional supplements are becoming popular, but experts advise against replacing meals with them, as nutrients from food are generally better absorbed and have fewer side effects [12]. - Long-term excessive intake of certain nutrients may pose health risks, and it is not recommended for healthy adults to indiscriminately supplement vitamins and minerals [14].

Group 1 - The core message of the National Nutrition Health Guidance Committee emphasizes "healthy eating and reasonable diet" during the 11th National Nutrition Week from May 17 to 23, advocating for increased intake of three types of foods [1] Group 2 - Vegetables and fruits are highlighted, recommending daily intake of at least 300 grams of fresh vegetables, with more than half being dark vegetables, and 200-350 grams of fresh fruits [4] - It is suggested to consume at least 3-5 types of vegetables and 1-2 types of fruits daily, aiming for over 10 varieties of vegetables and fruits weekly, with a note that vegetables and fruits should not replace each other [4] Group 3 - Whole grains are identified as important sources of dietary fiber, B vitamins, and minerals, defined as grains that retain their complete grain structure during processing, such as brown rice, oats, quinoa, and whole wheat [6] - The recommendation for adults is to consume 50-100 grams of whole grains daily, with at least one meal per day including whole grains [6] Group 4 - Seafood, particularly fatty fish like salmon, eel, and mackerel, is rich in polyunsaturated fatty acids, DHA, EPA, vitamin D, and vitamin A [8] - Seaweed and shellfish are also recommended for their micronutrient content, with a suggestion to consume seafood 1-2 times a week, totaling approximately 300-500 grams for adults, and encouraging increased intake for children, pregnant women, nursing mothers, and the elderly [8]

Core Insights - The article emphasizes the importance of a balanced diet and the need for increased consumption of specific food categories to improve public health during the 11th National Nutrition Week [1][6]. Dietary Recommendations - The core message advocates for daily intake of vegetables and fruits, recommending at least 300 grams of fresh vegetables and 200-350 grams of fresh fruits each day [2]. - It suggests that adults should consume 50-100 grams of whole grains daily, with at least one meal per day including whole grains [3]. - The article encourages the consumption of fatty fish and seafood, recommending 300-500 grams per week, particularly for children, pregnant women, nursing mothers, and the elderly [5]. Weight Management - The theme for this year's National Nutrition Week is "Eat and Move Balance, Healthy Weight, National Action," highlighting the rising obesity rates in China, which have reached 51.2% among adults [6]. - Experts stress the importance of maintaining a negative energy balance for weight management, meaning energy intake should be less than energy expenditure, while still promoting a diverse diet [8]. - It is recommended that individuals consume more than 12 different food types daily and 25 types weekly, focusing on whole grains and reducing refined carbohydrates and sugars [10]. Nutritional Supplements - The article discusses the rising trend of using dietary supplements as meal replacements, labeling individuals who do so as "capsule groups" or "vitamin warriors," which experts consider a misguided approach [11]. - It is noted that nutrients from whole foods are generally better absorbed by the body compared to concentrated supplements, and excessive supplementation may pose unknown risks [12]. - Special populations, such as those with specific health conditions or during pregnancy, may require supplements under professional guidance to meet their nutritional needs [14].

Core Insights - Anti-inflammatory diets are gaining popularity due to their potential to reduce chronic inflammation linked to various diseases such as obesity, type 2 diabetes, cardiovascular diseases, and cancer [1] Group 1: Anti-inflammatory Foods - Asparagus is rich in polyphenols, which may help prevent cancer, diabetes, and heart disease [3] - Leafy greens like spinach and kale are significant sources of dietary fiber, vitamin E, vitamin C, and other antioxidants [4] - Berries, despite their small size, are nutrient-dense and high in antioxidants, protecting healthy cells from damage [5] - Avocados provide beneficial monounsaturated fatty acids that help prevent chronic inflammation and support gut health [6] - Legumes are high in dietary fiber, which can generate anti-inflammatory short-chain fatty acids [7] - Coffee contains antioxidants that help combat oxidative stress, which is linked to inflammation [8] - Citrus fruits are rich in vitamin C and flavonoids, which have anti-inflammatory properties [9] - Watermelon contains vitamin C, which helps suppress inflammation [10] - Dark chocolate, particularly varieties with over 70% cocoa, can reduce the risk of heart disease and diabetes due to its flavonoid content [11] - Herbs and spices like cinnamon, ginger, and turmeric can reduce inflammation when added to meals [12] - Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties [13] - Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids that help block inflammation pathways [14] - Pineapple contains bromelain, which can alleviate pain and swelling from injuries [15] - Tea, especially green tea, contains EGCG, an anti-inflammatory compound [16] - Whole grains provide antioxidants and dietary fiber that support gut health [17] - Walnuts contain alpha-linolenic acid, which has anti-inflammatory effects [18] - Fermented foods improve gut microbiome diversity, reducing inflammation [19] Group 2: Pro-inflammatory Foods - It is essential to limit the intake of ultra-processed foods and refined carbohydrates, which can increase inflammation [20] - Fried foods are high in unhealthy fats, contributing to chronic inflammation [21] - Sugary beverages and foods with added sugars are significant contributors to inflammation [21] - Alcohol should be consumed in moderation, with one glass of red wine being sufficient [22] - Excessive consumption of red meat is linked to increased inflammation markers [22]