刚刚过去的9月是全民健康生活方式宣传月，合理膳食是健康生活、体重管理的重要组成部分。国民营 养健康指导委员会倡导居民增加蔬菜水果、全谷物和水产品摄入。 （作者为中国疾病预防控制中心营养与健康所研究员、中华预防医学会营养与健康分会主任委员，本报 记者杨彦帆采访整理） 《 人民日报 》（ 2025年10月10日 19 版） (责编：牛镛、岳弘彬) 食物多样是保证全生命周期营养需要和促进健康的基础。长期摄入单一食物会导致营养不足，而食物多 样化能够保证营养均衡。即便是同一类别的不同食物，其营养成分也有差异。比如，颜色较深的蔬菜富 含胡萝卜素（可转化为维生素A）和叶酸；脂肪含量较高的鱼类是多不饱和脂肪酸的主要来源；全谷物 富含较多B族维生素及膳食纤维。 食物多样可以降低慢性疾病风险。鱼虾类及全谷物可降低心血管病和大多数癌症风险。全谷物摄入能够 有效减缓2型糖尿病患者血糖上升速度，有助于维持血糖稳定。此外，食物多样也有利于体重管理。如 每天将50—100克的全谷物与精米面搭配，可增加膳食纤维摄入，有助于增强饱腹感，延缓胃排空，进 而减少不必要的食物摄入，有利于维持健康体重。 建议餐餐有蔬菜，每天摄入新鲜蔬菜至少300克 ...

Group 1 - Cholesterol is an essential substance for the human body, playing a critical role in synthesizing hormones and vitamin D, and forming cell membranes [3][4] - Cholesterol levels can be influenced by both internal factors (genetics, diseases) and external factors (lifestyle habits such as diet and exercise) [4] - There are two types of cholesterol: high-density lipoprotein (HDL-C) known as "good cholesterol" and low-density lipoprotein (LDL-C) known as "bad cholesterol" [5][6] Group 2 - High levels of LDL-C can lead to serious health issues such as coronary heart disease and stroke, while HDL-C helps to remove excess cholesterol from the bloodstream [6][7] - It is important to assess cholesterol health through a comprehensive analysis of various blood lipid indicators, not just total cholesterol [8][10] - Individual cholesterol levels can vary based on personal health history, age, and lifestyle, making it essential to consider these factors when evaluating cholesterol [7][8] Group 3 - Dietary recommendations for lowering cholesterol include increasing intake of whole grains and high-quality fats while avoiding saturated and trans fats [10][12][14] - Regular physical activity is advised, with recommendations for at least 150 minutes of moderate-intensity aerobic exercise per week [22] - If lifestyle changes are insufficient, medication may be necessary, with common options including statins and cholesterol absorption inhibitors [24][25]

Core Viewpoint - Recent studies indicate that simple lifestyle changes can significantly lower blood pressure, emphasizing the importance of regular movement and dietary adjustments. Group 1: Blood Pressure Reduction Methods - Increasing "sit-stand" transitions can effectively lower blood pressure more than merely reducing sitting time, as it promotes muscle activation and blood circulation [1] - Drinking 6-8 cups of boiled water daily can significantly reduce the risk of hypertension compared to those who drink less than 1 cup [3] - Consuming whole grains can lower hypertension risk by 26% for those with the highest intake compared to the lowest [4] - Using low-sodium salt can reduce blood pressure by 5.2/1.5 mmHg [6] - Eating five or more eggs weekly can decrease hypertension risk by 32% [7] - Daily consumption of over 110 grams of tomatoes can lower hypertension risk by 36% [8] - Increased intake of legumes, especially soy, is associated with a lower risk of hypertension, particularly in individuals over 65 [10] Group 2: Risk Factors for Hypertension - High salt intake is the leading risk factor for hypertension, with a recommendation to limit daily salt intake to no more than 5 grams [11] - Smoking raises blood pressure and damages blood vessels, with a strong recommendation for smokers to quit [12] - Alcohol consumption, even in small amounts, can elevate blood pressure, with guidelines suggesting men limit intake to less than 25 grams and women to less than 15 grams [13][14] - Sedentary lifestyle contributes to increased blood pressure, with a recommendation for at least 150 minutes of moderate exercise weekly [15][16] - Insufficient sleep can lead to hormonal imbalances that raise blood pressure, with a recommendation for 7-8 hours of quality sleep [17][18] - Chronic stress can elevate blood pressure, with suggestions for stress management techniques such as meditation and yoga [19]

Core Viewpoint - Carbohydrates can be categorized into "good" and "bad," and the quality of carbohydrates consumed is more important than the quantity for weight management [1][3]. Group 1: Good Carbohydrates - Good carbohydrates come from minimally processed, nutrient-dense plant-based foods, characterized by low glycemic index (GI), high dietary fiber, and high nutritional density [4]. - They provide sustained energy, help stabilize blood sugar levels, and reduce the risk of diabetes and cardiovascular diseases [4]. Group 2: Bad Carbohydrates - Bad carbohydrates are often found in highly processed foods or those with added sugars, which are low in nutritional value and can lead to rapid spikes and drops in blood sugar levels [6]. - Long-term consumption of bad carbohydrates increases the risk of obesity, diabetes, and cardiovascular diseases [6]. Group 3: Scientific Approach to Carbohydrate Consumption - It is recommended to choose whole grains, tubers, and legumes as good carbohydrates while reducing the intake of refined grains and sugary beverages [11]. - The 2022 Dietary Guidelines for Chinese Residents suggest that carbohydrates should provide 50% to 65% of total energy intake, with specific recommendations for different food types [12]. - Combining good carbohydrates with high-quality proteins and healthy fats can further stabilize blood sugar and enhance satiety [13]. Group 4: Dietary Variety - A diverse diet is encouraged, including three types of grains, tubers, and legumes, along with four varieties of fresh vegetables and fruits to ensure comprehensive nutrition [15].

Core Insights - High-quality carbohydrates are essential for normal body function and can help slow down aging and manage weight [3][4] - A study published in the Journal of Nutrition indicates that a diet rich in high-quality carbohydrates is associated with a 1.2-year reduction in biological aging [3] - High-quality carbohydrates include whole grains, legumes, tubers, and fruits, which provide essential nutrients and fiber [6][7][8][10] Group 1: High-Quality Carbohydrates - High-quality carbohydrates, also known as "good carbs," provide not only energy but also vitamins, minerals, and other beneficial components [6] - Examples of high-quality carbohydrates include whole grains like brown rice and oats, tubers like sweet potatoes, legumes like chickpeas, and fruits [6][7][8][10] Group 2: Low-Quality Carbohydrates - Low-quality carbohydrates, referred to as "bad carbs," primarily provide calories and lack essential nutrients, often being high in sugar, salt, or fat [11] - Examples of low-quality carbohydrates include fried potato products, sugary foods like cakes and cookies, and sugary beverages [12][13][14] Group 3: Dietary Recommendations - The 2022 Dietary Guidelines for Chinese Residents recommend consuming 50-150 grams of whole grains daily, along with at least 300 grams of fresh vegetables and 200-350 grams of fresh fruits [18] - It is advised to incorporate legumes into meals to enhance nutritional balance and protein complementarity [18]

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].