"一日之计在于晨"，这句俗语同样适用于早餐。吃好早餐不仅能为上午的学习、工作提供营养支持，也 是一天积极健康生活方式的开始。 通过观察全球长寿地区人群的饮食习惯，我们会发现，这些地方的居民在早餐的选择上各有特色，也有 相似之处。 《生命时报》邀请专家，解读长寿地区的特色早餐，并教你一个高质量早餐公式。 受访专家 中国农业大学食品科学与营养工程学院教授 范志红 中国注册营养师 李园园 跟着"长寿蓝区"吃早餐 "长寿蓝区"的概念源于荷兰《实验老年学杂志》上的一项研究，研究者将意大利撒丁岛确定为百岁老人 最集中的地区，并在地图上用蓝色圆圈标出。 在此基础上，美国国家地理探险家丹·比特纳确定了全球其他长寿地区，将它们统称为"蓝区"。 伊卡里亚岛 偏爱橄榄油 希腊伊卡里亚岛居民约1/3寿命超过90岁，慢性病与老年期痴呆的发病率极低。他们早餐常吃扁豆汤、 橄榄、全麦面包，搭配牛油果或橄榄油食用。 这类早餐以慢消化、高营养的全谷物和豆类为主，搭配富含单不饱和脂肪酸的橄榄油，能降低血液中低 密度脂蛋白胆固醇（"坏胆固醇"）水平，有助维护心血管健康。 植物油可优先选择橄榄油、菜籽油、亚麻籽油，富含单不饱和脂肪酸或欧米伽3脂肪酸 ...

Core Points - The successful landing of the Shenzhou 19 manned spacecraft marks a significant achievement in China's space exploration, with astronauts spending 183 days in space and completing various missions [1] - The variety of food available to astronauts has increased significantly, with options including traditional dishes and innovative food production methods [3][5] Group 1: Food Variety and Innovations - Astronauts now have access to a diverse range of foods, including stir-fried rice, dumplings, and even ice cream, showcasing advancements in space food technology [1][3] - NASA's "Deep Space Food Challenge" has led to innovative food solutions, such as using carbon dioxide exhaled by astronauts to produce alcohol and developing systems to grow vegetables and insects in space [3][5] Group 2: Food Restrictions in Space - Certain foods, like Brussels sprouts, are prohibited in space due to their potential to cause gas, which poses a risk in the confined environment of a spacecraft [5][7] - Foods that can create crumbs or liquid, such as bread and juicy fruits, are also restricted to prevent contamination and hazards in microgravity [10][11] Group 3: Taste Preferences in Microgravity - The microgravity environment affects astronauts' taste and smell, leading to a preference for stronger flavors, such as spicy sauces [11][14] - The use of liquid seasonings instead of solid ones is common to avoid issues with floating particles in the spacecraft [10][12]

Group 1 - The core idea emphasizes the importance of post-exercise nutrition for weight loss and muscle gain, highlighting that a high-protein diet after exercise can lead to a BMI reduction of 0.6 points, equivalent to approximately 3.5 pounds for a 1.7-meter tall adult [2] - Consuming carbohydrates post-exercise helps replenish glycogen stores and prevents muscle breakdown, while protein stimulates muscle protein synthesis, aiding in recovery and growth [4] - A combination of carbohydrates and protein optimizes recovery, significantly increasing glycogen synthesis efficiency [4] Group 2 - Sufficient carbohydrate intake generally does not lead to excessive fat production, with studies indicating that only 1% to 2% of excess carbohydrates are converted to fat [5] - Carbohydrates help stabilize appetite and prevent cravings, as they stimulate insulin secretion, which regulates appetite [6] - Adequate carbohydrate consumption promotes the secretion of FGF21, a hormone that aids in energy expenditure and fat reduction [8] Group 3 - Eating fruit before meals can help control calorie intake, with studies showing that consuming an apple before a meal can reduce caloric intake by approximately 187 kcal [9] - Eating fruit before meals can lower post-meal blood sugar responses, with research indicating that consuming kiwi before rice resulted in the best outcomes for blood sugar levels [9] - Following two guidelines for fruit consumption can enhance weight loss and blood sugar control: avoiding high-sugar fruits and choosing nutrient-dense options [11] Group 4 - A meta-analysis involving over 1,000 participants found that high-protein diets led to an average weight loss of 1.6 pounds and a reduction in fat mass by 1.74 pounds compared to conventional diets [13] - Adequate protein intake promotes long-lasting satiety by stimulating the release of CCK, a hormone that signals fullness to the brain [14] - Protein is essential for muscle repair and growth, helping to prevent fat accumulation and maintain a higher basal metabolic rate [15] Group 5 - Recommended protein sources for weight loss include fish, shrimp, and poultry, while red meats should be secondary choices [17] - When consuming meat, lean cuts should be prioritized, avoiding fatty parts and processed meats high in salt and fat [18] Group 6 - Research indicates that for overweight individuals, an additional hour of sleep can reduce caloric intake by approximately 270 kcal [19] - Two key practices for effective weight loss through sleep include going to bed early (between 10 PM and 11 PM) and maintaining a sleep duration of around 7 hours [19]