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 ...

Core Viewpoint - The excessive consumption of sugar-sweetened beverages (SSBs) is leading to a significant increase in chronic diseases globally, including diabetes and cardiovascular diseases, with alarming trends observed particularly in China [5][8][11]. Group 1: Global Impact of Sugar-Sweetened Beverages - A study published in *Nature Medicine* analyzed health data from 118 countries and found that in 2020, SSBs were responsible for 220,000 new cases of type 2 diabetes (T2D), accounting for 9.8% of global new cases, and 120,000 new cases of cardiovascular diseases (CVD), representing 3.1% [8][9]. - The research also indicated that SSBs were linked to approximately 340,000 deaths globally, with T2D-related deaths at 80,278 and CVD-related deaths at 257,962 [8][9]. Group 2: The Situation in China - A study by the Chinese Center for Disease Control and Prevention revealed that from 1990 to 2019, deaths related to SSB consumption in China surged by 95%, rising from a low base to 46,633 deaths in 2019 [11]. - The proportion of deaths attributable to SSBs increased from 0.34% to 0.46%, indicating that nearly 1 in every 200 deaths is directly related to these beverages [11]. - Ischemic heart disease (IHD) and diabetes were identified as the two leading causes of death linked to SSBs, with IHD-related deaths reaching 42,098 in 2019, reflecting a 95% increase over 30 years [12]. Group 3: Health Risks Associated with SSBs - A long-term study published in *The American Journal of Clinical Nutrition* found that daily consumption of over 500ml of SSBs increases the risk of asthma by 19% and chronic obstructive pulmonary disease (COPD) risk by 53% [13][14]. - The study also highlighted that artificially sweetened beverages (ASBs) pose even greater risks, with a 34% increase in COPD risk and a 10% increase in asthma risk for those consuming two cups daily [13][14].

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 - A groundbreaking study conducted by Xi'an Jiaotong University and Harvard University provides authoritative guidance on beverage choices for diabetes patients, revealing significant differences in health impacts among various drinks [6][9]. Group 1: Research Overview - The study tracked 15,486 type 2 diabetes patients over 38 years, utilizing validated food frequency questionnaires to assess beverage intake and its correlation with all-cause mortality and cardiovascular outcomes [6][12]. - The research highlights the urgent need for dietary interventions in diabetes management, given the rising global diabetes prevalence, projected to reach 783 million by 2045 [9]. Group 2: Key Findings - High intake of sugar-sweetened beverages (SSBs) is significantly associated with increased all-cause mortality and adverse cardiovascular outcomes, while coffee, tea, plain water, and low-fat milk show protective effects [6][10]. - Specifically, the highest consumption group of SSBs had a 20% higher risk of all-cause mortality compared to the lowest intake group, while coffee drinkers had a 26% lower risk [13]. Group 3: Clinical Implications - The study suggests that reducing SSB intake and increasing consumption of healthier beverages like coffee, tea, or plain water could be a viable strategy for improving long-term outcomes and reducing mortality risk in type 2 diabetes patients [14]. - The findings provide high-quality evidence for personalized dietary guidance, emphasizing the importance of beverage choices in diabetes management [14].

Core Viewpoint - The World Health Organization (WHO) has launched the "3 by 35" initiative, urging countries to implement health taxes to increase the actual prices of tobacco, alcohol, and sugary drinks by at least 50% by 2035, aiming to curb chronic diseases and generate significant public revenue [1][3][4]. Group 1: Health Tax Initiative - The "3 by 35" initiative is designed to alleviate pressure on health systems caused by the rise of non-communicable diseases, reduced development aid, and increasing public debt [1][3]. - WHO emphasizes that raising the prices of tobacco, alcohol, and sugary drinks can significantly reduce consumption and prevent millions of premature deaths, with a potential to avoid 50 million premature deaths over the next 50 years if prices are raised by 50% [1][4]. Group 2: Global Context and Funding Crisis - The initiative comes at a time of global public health funding crisis, particularly as donations from countries like the United States have decreased, making it urgent for low- and middle-income countries to find domestic funding sources for health needs [3][4]. - WHO aims to revitalize health taxes as a tool to reduce harmful consumption, save lives, and create important public revenue, with projections indicating that a one-time tax increase could generate up to $3.7 trillion globally over five years [4][5]. Group 3: China's Health Tax Considerations - China has already implemented consumption taxes on tobacco and alcohol, while discussions on sugary drink taxes are still in the academic phase [5][7]. - The current period in China is seen as an opportunity for consumption tax reform, with expectations to enhance the health guidance effect of these taxes [7][8]. - Experts caution that simply increasing taxes without comprehensive policies may not effectively suppress unhealthy product consumption, as seen in past experiences with tobacco tax adjustments in China [5][9].

Core Viewpoint - The World Health Organization (WHO) has launched the "3by35" initiative, aiming to increase the actual prices of tobacco, alcohol, and sugary drinks by at least 50% by 2035 through health taxes, which will help curb chronic diseases and generate significant public revenue [1][2]. Group 1 - The "3by35" initiative is expected to raise $1 trillion by 2035, based on evidence from countries like Colombia and South Africa [1][2]. - WHO emphasizes that health taxes are one of the most effective tools to reduce harmful product consumption and generate revenue for reinvestment in healthcare, education, and social security [1]. - WHO's Director-General highlighted the need for governments to adapt to new realities and strengthen their health systems using the funds raised from these taxes [2]. Group 2 - The initiative is the first to propose a specific price increase target for tobacco, alcohol, and sugary drinks, despite WHO's long-standing support for tobacco taxes and recent calls for taxing alcohol and sugary beverages [2]. - WHO encourages governments to review and avoid tax exemptions for unhealthy industries, which could undermine national health goals [2]. - The initiative has received support from organizations such as Bloomberg Philanthropies, the World Bank, and the OECD, which will assist countries willing to take action [4].

Core Viewpoint - The World Health Organization (WHO) has launched an initiative calling for countries to significantly increase taxes on tobacco, alcohol, and sugary drinks to boost public revenue and reduce chronic diseases [1] Group 1: Initiative Details - The initiative is named "Three Three Five," which aims to implement three health taxes by 2035 [1] - The goal is to raise the actual prices of at least one, two, or all three categories of unhealthy products by at least 50% by 2035 [1] - Specific measures will be tailored to the different national contexts of each country [1] Group 2: Expected Outcomes - The WHO estimates that this initiative could generate an additional $1 trillion in public revenue globally over the next decade while reducing the consumption of unhealthy products [1]

Core Viewpoint - The article emphasizes the importance of a balanced diet for students preparing for exams, highlighting five types of foods to avoid that may negatively impact cognitive function and overall well-being during this critical period [1]. Group 1: Foods to Avoid - High-sugar foods, such as sugary drinks and desserts, can lead to blood sugar fluctuations, resulting in decreased attention and increased fatigue, commonly referred to as "carb crash" [2]. - High-fat foods, including fried items and fatty meats, can cause digestive discomfort and hinder cognitive performance due to their low nutritional density [3]. - Stimulant beverages like coffee and energy drinks may temporarily enhance alertness but can lead to anxiety and sleep disturbances when consumed excessively [4]. - Raw foods, such as sushi and undercooked eggs, pose a risk of foodborne illnesses, which can disrupt study routines and exam performance [5][6]. - Trying unfamiliar foods can increase the risk of allergies or digestive issues, potentially affecting focus and stability during exam preparation [7]. Group 2: Dietary Recommendations - A light and balanced diet is recommended, avoiding overly salty or spicy foods that can burden the kidneys and irritate the digestive system [8]. - Regular meal patterns should be maintained to ensure steady energy levels, with an emphasis on whole grains and diverse protein sources [9].

Core Viewpoint - The prevention of childhood obesity is crucial and should begin during pregnancy and continue through early childhood, emphasizing the importance of balanced nutrition and physical activity [1][2][3][4] Group 1: Causes of Childhood Obesity - Childhood obesity is caused by multiple factors, primarily lifestyle choices such as excessive eating and insufficient physical activity, leading to an energy imbalance [1] - Obesity can lead to serious health complications, including cardiovascular diseases, type 2 diabetes, and psychological issues, which may persist into adulthood [1] Group 2: Prevention Strategies - Prevention should start during pregnancy, with mothers maintaining a balanced diet and appropriate physical activity to avoid excessive fetal growth [2] - Exclusive breastfeeding for the first six months is essential, followed by gradual introduction of solid foods while continuing breastfeeding until the age of two [2] Group 3: Healthy Eating Habits - Parents should ensure children have a balanced diet with a variety of foods, including grains, proteins, vegetables, and fruits, while controlling oil and salt intake [3] - Daily milk intake should be encouraged at approximately 300-500 milliliters, and water intake should be around 800-1400 milliliters, while limiting sugary drinks to prevent excess calorie consumption [3] Group 4: Physical Activity Recommendations - Infants should engage in at least 30 minutes of tummy time, while toddlers should have a minimum of 180 minutes of physical activity daily [4] - School-aged children should accumulate at least 60 minutes of moderate to vigorous physical activity each day, including strength training exercises [4] - It is important to limit sedentary behavior, encouraging breaks from screen time to promote movement [4] Group 5: Management of Existing Obesity - For already obese children, lifestyle adjustments should be prioritized, with medical intervention considered only if lifestyle changes are ineffective or if complications arise [4]

Core Viewpoint - The article highlights a rare case of cataracts in a 25-year-old individual, linking the condition to lifestyle choices, particularly a high-sugar diet, which can lead to diabetes and subsequently cataracts [1][3][4]. Group 1: Case Study - A 25-year-old man named Xiao Wu from Wuhan experienced sudden vision loss due to cataracts, which is typically uncommon in younger individuals [1][3]. - Medical examination revealed that Xiao Wu's cataracts were severe, with his lenses almost completely opaque, indicating a serious condition [1]. - Blood sugar levels were alarmingly high, exceeding thirty, which is three to four times the normal range, suggesting a potential link to diabetes [3]. Group 2: Medical Insights - The medical community has identified metabolic cataracts as a possible cause for young patients, particularly when other factors like trauma are ruled out [3][4]. - A significant factor contributing to Xiao Wu's condition was his dietary habits, which included a preference for sugary drinks and high-fat foods, increasing his risk of diabetes [4]. - Recent observations indicate a rising trend of cataracts in individuals in their twenties, often associated with high sugar consumption [4][6]. Group 3: Health Recommendations - Medical professionals urge young individuals not to underestimate the risks of metabolic diseases like diabetes, emphasizing the importance of dietary control and regular exercise [6]. - Recommendations include reducing the intake of high-sugar and high-fat foods and maintaining an active lifestyle to prevent health issues [6].