在急诊抢救室，高强度的脑力决策、长周期的交感兴奋，以及轮班制带来的昼夜节律破碎，常常使急诊 和危重症医生成为代谢综合征与慢性疲劳的高危人群。针对这一群体的饮食建议，长期存在着"少食多 餐"与"间歇式轻断食"的路线之争。 本文基于近五年《新英格兰医学杂志》（NEJM）、《细胞》杂志（Cell）及《美国医学会杂志》 （JAMA）发表的高质量研究，从代谢灵活性与神经生物学角度，为繁忙的临床医生提供一份基于证据 的精力管理方案。这份方案其实也适用于那些从事科研、金融、IT等高压脑力劳动者，帮助大家建 立"代谢灵活性"，通过科学的进食节律，让身体保持冷静、敏锐与坚韧的状态，更好地应对每一个危机 时刻。 一、为何"少食多餐"是高压脑力劳动者的代谢陷阱？ 在传统的营养学观念中，"少食多餐"被认为能维持血糖恒定。然而，对于处于"高皮质醇、高负荷脑力 工作状态"的急诊和危重症医生等高压脑力劳动者人群而言，频繁进食往往适得其反，下面以急诊和危 重症医生人群为例来具体解释下原因： 1. 高皮质醇背景下的胰岛素抵抗 急诊和危重症医生工作环境具有天然的高应激性。长期升高的皮质醇会诱导糖异生，并抑制外周组织对 葡萄糖的摄取。此时，如果采 ...

Core Insights - The article discusses how improper eating methods can lead to significant fluctuations in blood sugar levels, particularly after consuming foods like rice noodles. It emphasizes the importance of scientific dietary practices to maintain stable postprandial blood sugar levels [1]. Group 1: Dietary Recommendations - Reducing the amount of refined carbohydrates and increasing vegetable intake can help control blood sugar levels. For instance, halving the portion of rice noodles and adding more vegetables can significantly lower blood sugar peaks [2]. - Different types of foods have varying glycemic indices. High glycemic foods include refined carbohydrates and certain fruits, while low glycemic foods include whole grains, legumes, and most vegetables, which are ideal for blood sugar control [2][3]. - It is recommended to consume a balanced portion of complex carbohydrates, such as whole grain rice or bread, to avoid risks associated with low blood sugar and ensure adequate nutrition [3]. Group 2: Eating Order and Cooking Methods - The sequence of food consumption significantly impacts blood sugar levels. Eating in the order of soup, vegetables, protein, and then carbohydrates can minimize blood sugar and insulin fluctuations, with potential reductions in postprandial blood sugar peaks by 25% to 50% [4]. - Cooking methods also affect the glycemic response. Longer cooking times can increase the glycemic index of foods, making them raise blood sugar levels more quickly. For example, noodles cooked for 20 minutes have a higher glycemic index than those cooked for 10 minutes [5].

Core Viewpoint - Benign prostatic hyperplasia (BPH) is a common health issue among middle-aged and older men, affecting quality of life and causing urinary difficulties. While diet cannot cure BPH, proper dietary adjustments can alleviate symptoms and improve overall health. Group 1: Vegetables - Vegetables rich in antioxidants, such as tomatoes, broccoli, and spinach, are ideal for BPH patients as they protect prostate cells from damage caused by free radicals [2] - Lycopene in tomatoes is particularly beneficial, reducing oxidative stress on prostate cells and potentially inhibiting the progression of BPH [2] - Cruciferous vegetables like broccoli and cauliflower are recommended for their compounds that may lower prostate cancer risk and support normal prostate function [2] Group 2: Fruits - Fruits provide essential vitamins C and E, fiber, and hydration, which are beneficial for overall health and prostate health [3] - Citrus fruits, strawberries, and blueberries are highlighted for their antioxidant properties and potential to alleviate BPH symptoms [3] - Dietary fiber from fruits aids in gut health and can help relieve constipation, which may exacerbate urinary difficulties [3] Group 3: Whole Grains - Whole grains are rich in dietary fiber, promoting gut health and easing urinary difficulties for BPH patients [4] - Foods like oats and brown rice are recommended for their ability to support bowel regularity and maintain a healthy weight [4] - Whole grains also provide essential trace elements like zinc and selenium, which are crucial for prostate health [4] Group 4: Nuts and Seeds - Nuts and seeds, such as walnuts and pumpkin seeds, are rich in zinc and selenium, vital for maintaining prostate health [5] - Zinc is abundant in the prostate and plays a role in normal function and anti-inflammatory responses [5] - Pumpkin seeds are particularly beneficial due to their plant sterols and zinc content, which can help alleviate BPH symptoms [5] Group 5: Quality Protein - While protein intake should be moderated, high-quality protein sources like lean meats, fish, and soy products are essential for providing necessary nutrients and promoting prostate cell repair [6] - Fatty fish, rich in omega-3 fatty acids, can reduce inflammation and support prostate health [6] - Soy products contain phytoestrogens that may help regulate hormone levels and alleviate BPH symptoms [6] Group 6: Hydration - Maintaining adequate hydration is crucial for BPH patients, as it supports normal metabolism and urine dilution [7] - However, excessive fluid intake, especially before bedtime, should be avoided to reduce nighttime urination [7] - A balanced diet with a variety of vegetables, fruits, whole grains, nuts, seeds, and quality proteins, along with a healthy lifestyle, can effectively prevent and alleviate BPH symptoms [7]

Core Insights - Many people consider consuming coarse grains as a healthy choice for controlling blood sugar, especially for those with high blood sugar or diabetes, but some coarse grains can actually cause blood sugar levels to rise more quickly than white rice or steamed buns [1] Group 1: High Glycemic Index Coarse Grains - Glutinous corn has a glycemic index (GI) of approximately 70-80, which is classified as high, leading to a faster increase in blood sugar levels compared to other grains [2] - Yellow millet porridge, particularly made from glutinous varieties, can raise blood sugar levels faster than white rice porridge, making it important for those with blood sugar issues to limit its consumption [2] - Baked sweet potatoes have a GI of 94, significantly higher than steamed ones (GI of 77), due to the conversion of some sucrose into faster-acting maltose during baking [2] Group 2: Factors Contributing to High Glycemic Response - The breeding of sweeter varieties of foods like sweet potatoes and pumpkins has resulted in higher sugar content and GI values compared to older varieties [3] - Overcooking grains increases the gelatinization of starch, leading to faster absorption in the intestines and a quicker rise in blood sugar [3] - Excessive processing, such as making mashed potatoes or grain pastes, removes dietary fiber that helps slow down sugar absorption, resulting in a doubled glycemic response [3] Group 3: Recommended Coarse Grains for Stable Blood Sugar - Whole grain cereals like oats, barley, and buckwheat have lower GI values compared to refined grains, aiding in better blood sugar control for diabetic patients [5] - Legumes such as red beans, green beans, and chickpeas have a milder GI, providing essential nutrients while avoiding excessive saturated fats and cholesterol [6] - Bran products, including oat bran and whole grain bread, are rich in dietary fiber, which helps slow digestion and sugar absorption, making them beneficial for diabetes management [7] - Germ foods like wheat germ and corn germ are nutrient-dense, containing vitamins, minerals, and healthy fats that support overall health, particularly for diabetic patients [7]

Group 1 - The core viewpoint emphasizes the importance of optimizing sleep in modern life, particularly during winter, due to lifestyle changes and environmental factors [1] - Key recommendations for improving sleep include maintaining bedroom temperature between 18-22°C, implementing a 30-minute transition period before sleep, and reducing exposure to strong light and electronic screens [1] - Dietary suggestions for winter evenings include avoiding spicy, greasy, and high-sugar foods, while recommending light and easily digestible meals [1] Group 2 - The article discusses the impact of reduced daylight and cold weather on emotional well-being, linking it to increased melatonin production and decreased serotonin levels [2] - Suggestions for improving mood include outdoor activities during daylight hours, regular exercise, and dietary adjustments to include foods rich in tryptophan and Omega-3 fatty acids [2] - The importance of social engagement and maintaining a positive mindset through activities like writing a gratitude journal is highlighted as a method to combat negative emotions [2]

东京烘焙职业人原创《中国烘焙匠人店》系列已开启。来 # 听创始人说，说他们精彩的创业故事。 我们希望能够从创始人、主理人的经历中，去记录、去观察、去思考开店这件不容易的事情，我们 相信，这是一种值得探索的事。 【独家采访 · 第 194 家】 " 全麦面包真的能吃吗？" "健康烘焙只能是干噎难咽的代名词？" 在烘焙行业 "伪健康" 概念泛滥、内卷加剧的当下，无数消费者被配料表套路、为口感妥协。 而 HIITSUP全能博仕 （HIITSUP日加能升级品牌） ，却用7年时间逆势突围 ——创始人针对18- 35岁人群健康需求出发，以"真原料+硬技术" ，让产品成为消费者的"放心之选"，特别受热衷中高 端消费的女士喜爱，复购率达70%以上。 近日，东京烘焙职业人专访了HIITSUP全能博仕联合创始人李团结，听一听他在健康烘焙赛道的破 局之道，以及一个食品品牌如何用真诚与技术硬刚行业内卷。 东京烘焙职业人： HIITSUP 全能博仕已成立七年，能否分享品牌创立初衷，以及从初期产品到烘 焙赛道的转型逻辑？ 李团结： 创立前我长期从事金融、环保等多领域咨询工作，节奏快、强度大，因此养成了长期健身 的习惯。作为资深健身爱好者 ...

Core Viewpoint - The article emphasizes the importance of a national initiative for weight management in response to the "Healthy China 2030" strategy, aiming to enhance public awareness and skills in weight management while reducing obesity rates by 10% annually by 2026 [19]. Group 1: National Weight Management Initiative - The National Health Commission of China has launched a three-year action plan for "Weight Management Year," targeting significant improvements in public awareness and skills related to weight management by 2026 [19]. - The initiative aims to establish a supportive environment for weight management by 2030, promoting healthy lifestyles and reducing the upward trend of overweight and obesity in the population [19]. Group 2: Effective Weight Loss Methods - The article outlines five effective weight loss methods, including having a nutritious breakfast to boost metabolism, which can help control calorie intake throughout the day [6]. - Drinking plenty of water and avoiding sugary drinks can help reduce appetite and promote metabolism, with a recommendation of at least 2 liters of water daily [8]. - Eating until 80% full can effectively control total calorie intake, and slowing down the eating process can help recognize satiety signals [9]. - Having an early dinner and avoiding food before bedtime can prevent fat accumulation, allowing for better digestion and weight loss [10]. - Controlling the portion of staple foods is crucial; replacing refined carbohydrates with whole grains can stabilize blood sugar levels and enhance weight loss [11].

Core Insights - High sugar diets can severely impact kidney health, leading to conditions such as diabetic nephropathy and proteinuria, which are early signs of kidney disease [2][3] - Many common foods and beverages contain hidden sugars that contribute to excessive sugar intake, often without consumers realizing it [3] - Practical methods for reducing sugar intake and protecting kidney health are available, emphasizing lifestyle changes over medication [4] Group 1: Impact of High Sugar Diets - High sugar consumption leads to increased blood sugar levels, forcing the kidneys to work harder to filter excess sugar, which can damage kidney function over time [2] - The kidneys can become overwhelmed, leading to conditions like proteinuria, where protein leaks into urine, indicating early kidney damage [2] Group 2: Hidden Sugars in Common Foods - Many foods contain "invisible sugars," such as a bottle of iced tea containing the equivalent of 10 sugar cubes, which may not taste overly sweet [3] - Products marketed as healthy, like whole grain bread, can still contain significant amounts of sugar if sugar is listed among the top three ingredients [3] Group 3: Practical Tips for Sugar Control - Strategies such as the "half method" for sweet drinks can help manage sugar intake, allowing enjoyment of sweet beverages while reducing overall consumption [4] - Setting a "no sugar day" each week can provide a break for the kidneys, promoting better health [4] - The recommended daily sugar intake for the average person should not exceed 25 grams (approximately 6 sugar cubes), with lower limits for those with hypertension or diabetes [4]

Core Viewpoint - The article discusses the rising trend of whole grain foods in China, driven by health awareness and government initiatives, but highlights the challenges in consumer acceptance and product quality [2][4][11]. Group 1: Industry Trends - Whole grain foods, such as whole wheat mooncakes and brown rice, are gaining popularity as consumers become more health-conscious [2][3]. - The National Whole Grain Action Plan (2024-2035) aims to promote whole grain consumption, yet the current consumption rate in China remains below 1%, compared to 20%-35% in developed countries [2][4]. Group 2: Consumer Behavior - Consumers are increasingly interested in whole grain products, but face confusion due to complex ingredient labeling and a lack of clear standards [3][4]. - The average daily intake of dietary fiber in China is only one-third of the recommended amount, indicating a need for increased whole grain consumption [4][11]. Group 3: Product Development Challenges - Whole grain products often have a rough texture and limited variety, which conflicts with traditional preferences for refined grains [4][5]. - The absence of mandatory standards for whole grain labeling leads to inconsistencies in product quality and consumer trust [4][5]. Group 4: Technological Innovations - Companies are developing new processing technologies to improve the taste and shelf life of whole grain products, such as enzyme treatment and micro-pulverization [7][8]. - Innovations in preservation techniques are extending the shelf life of whole grain foods, addressing storage challenges [8][10]. Group 5: Industry Structure and Standards - The whole grain industry in China is still in its infancy, characterized by small-scale enterprises and low market concentration [11][12]. - The National Whole Grain Action Plan emphasizes the need for a complete industrial chain and encourages the establishment of collaborative innovation platforms [12][13]. Group 6: Policy Recommendations - Experts suggest that government-led initiatives should focus on creating a robust standard system for whole grain products to enhance market recognition and consumer confidence [12][13]. - Local governments are already implementing policies to improve whole grain product standards and traceability, which could serve as models for national initiatives [13].

Core Viewpoint - The article discusses the transformation and innovation in the Chinese baking industry, highlighting the importance of health and daily consumption in product development, as well as the role of retail channels in driving this change [1][41]. Group 1: Event Overview - The German Industrial Baking Localization Practice and Nutritional Innovation Summit was held in Suzhou, Kunshan, featuring key figures from the German Consulate, Ston Group, and Wang Sen Education Group [1]. - The summit gathered experts and representatives from the baking industry to discuss the industrial transformation of the Chinese baking sector [1]. Group 2: Insights from Key Speakers - Li Qun, from Hema Baking, emphasized the evolution of Hema's baking strategy from creating "explosive products" to becoming a daily necessity for consumers [14][15]. - The focus has shifted to integrating baked goods into daily meals, addressing the need for higher repurchase rates amid market homogenization [20][21]. Group 3: Consumer Trends and Product Development - The younger demographic is increasingly interested in health-conscious options, seeking baked goods that are both tasty and nutritious [27]. - Hema defines "delicious" through three dimensions: good craftsmanship, quality ingredients, and health orientation [23]. - The company aims to eliminate additives and promote clean labels, ensuring transparency in product ingredients [25][40]. Group 4: Market Positioning and Supply Chain Strategy - Hema is extending its reach into the upstream supply chain, establishing partnerships for local ingredients like matcha to enhance brand recognition [33]. - The company is focusing on creating products that cater to various consumption scenarios, such as single-serving items and small celebration cakes, to enhance brand presence in daily life [32][41]. Group 5: Industry Challenges and Opportunities - The baking industry faces challenges of homogenization and price wars, prompting Hema to differentiate itself through health, scenario-based offerings, and deep supply chain engagement [41]. - Hema's approach illustrates that retail channels can actively drive industrialization and localization transformations rather than passively accepting changes [41].