不少人有这样的疑问：想要减肥，运动后如何进食？目标增肌，练完不吃是否影响增肌效果？ 这是因为，运动后的30分钟内，肠胃血流较少，消化吸收能力较弱。运动后的30分钟到1小时，体内的 骨骼肌细胞会为碳水化合物、氨基酸等营养素"打开通道"。这时，如果营养补充及时、恰当，肌肉修复 及增长速度较为理想。如果在晚上运动，建议算好睡眠时间，避免在睡前4小时内过量进食，既影响睡 眠质量，也影响运动效果。 吃什么？选对营养是关键。 糖原、脂肪、蛋白质，这些营养物质都可以提供能量，但消耗的比例会因运动类型的不同而有所区别。 在短距离赛跑、举重等高强度、短时间运动中，糖原是主要的能量来源。在慢跑、游泳、爬山等中低强 度、长时间运动中，脂肪的供能比例会更高。蛋白质则会在糖原不足和长时间运动的情况下，少量参与 供能。因此，运动后的饮食也应有所侧重。 《国际运动营养学会杂志》介绍，每1公斤体重摄入0.8克至1.2克碳水化合物与0.2克至0.4克蛋白质较为 合适。由于大部分碳水化合物是合成糖原的"原料"，针对运动中糖原的消耗，应该摄入富含碳水化合物 的食物，如荞麦面包、香蕉、燕麦等，能快速补充能量。对于运动中脂肪的消耗，虽然不少人努力运动 ...

不少人有这样的疑问：想要减肥，运动后如何进食？目标增肌，练完不吃是否影响增肌效果？ 运动固然能促进新陈代谢、燃烧热量，但同时也消耗了大量营养。若运动后饮食不当，也可能导致运动 效果大打折扣。 糖原、脂肪、蛋白质，这些营养物质都可以提供能量，但消耗的比例会因运动类型的不同而有所区别。 在短距离赛跑、举重等高强度、短时间运动中，糖原是主要的能量来源。在慢跑、游泳、爬山等中低强 度、长时间运动中，脂肪的供能比例会更高。蛋白质则会在糖原不足和长时间运动的情况下，少量参与 供能。因此，运动后的饮食也应有所侧重。 《国际运动营养学会杂志》介绍，每1公斤体重摄入0.8克至1.2克碳水化合物与0.2克至0.4克蛋白质较为 合适。由于大部分碳水化合物是合成糖原的"原料"，针对运动中糖原的消耗，应该摄入富含碳水化合物 的食物，如荞麦面包、香蕉、燕麦等，能快速补充能量。对于运动中脂肪的消耗，虽然不少人努力运动 是为了减脂，但出于维护机体免疫系统的考虑，最好不要完全避开脂肪的摄入，在运动后可适当吃一点 坚果、牛油果等。在运动后适量补充鸡蛋蛋白、精瘦肉等富含优质蛋白的食物，能促进肌肉恢复，提升 身体机能。对于有科学减重需求的人群和希望 ...

"每逢过节胖三斤"，国庆长假期间，人们外出旅游、亲友聚会都少不了美食的陪伴，但大快朵颐的 同时也会给身体带来负担。那么在节假日，饮食有什么注意事项？节后上班又该怎么调节饮食呢？一起 来看↓ 01 假期饮食注意事项 1 注意饮食卫生 国庆假期，许多人选择出游、聚餐、野炊等方式放松自己。因此餐饮的食品卫生安全要多加注意。 外出就餐应选择证照齐全、内外环境整洁、餐饮具洁净、量化分级级别高的餐饮单位就餐。 2 切忌暴饮暴食 我们平常是一日三餐，按时定量，消化系统形成了与饮食行为相适应的规律。大吃大喝容易引起胃 肠功能失调，还会增加心脏病急性发作的危险。 3 酒不贪杯 亲朋好友相聚，酒是少不了的。首先做到，开车不喝酒，喝酒不开车！过量喝酒会造成肠黏膜的损 伤及对肝脏功能损害，从而影响营养物质的消化、吸收和转运，还可能引起急性酒精中毒，从而引起胰 腺炎。 4 秋季补水很重要 秋干气燥，人体的水分容易丢失。体内水不足时，会感到口渴、头痛，还容易疲劳。注意及时补充 水分，特别是旅游时。不要感到口渴时再喝水，每天至少喝水1500毫升，茶水、白开水都是健康的选 择。 02 如果出现肠胃不适怎么办？ 聚餐时吃得太多，不注意食品卫生 ...

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]

Group 1: Benefits of Drinking Boiled Water - Boiled water plays a crucial role in maintaining physiological balance and promoting metabolism, making it essential for bodily functions [3][4] - It helps maintain hydration, regulates body temperature, transports nutrients, and eliminates waste, thus contributing to overall health [4] - Adequate water intake is vital for metabolic processes, aiding in weight management and maintaining a healthy body shape [5] - Drinking enough water can lower the risk of heart failure and slow down the decline of heart function [6][7] - Insufficient water intake is linked to constipation; drinking more water can stimulate bowel movements and alleviate symptoms [9] - A healthy hydration habit can prevent urinary stones by flushing the urinary tract and promoting stone expulsion [10] - Increased water consumption is beneficial for preventing gout by aiding in the excretion of uric acid [11] - Staying hydrated can help recover from colds by replenishing lost fluids and facilitating the elimination of bacteria and viruses [12][13] Group 2: Benefits of Drinking Tea - Drinking tea can help regulate metabolic syndrome in older adults, reducing the risk of "three highs" (high blood pressure, high blood sugar, and high cholesterol) [15] - Tea consumption is associated with a lower risk of cardiovascular diseases, with a study indicating an 8% reduction in risk for regular tea drinkers [17] - Regular tea drinkers have a 16% lower risk of developing Alzheimer's disease compared to non-drinkers [18]

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].

Company Overview - The restaurant involved, Cuiyuan (Taikoo Hui branch), is a brand under the Hong Kong Maxim's Group, established in 1971, specializing in Cantonese cuisine [2]. Pricing Controversy - A recent incident highlighted a pricing issue where two customers were charged 11 yuan for plain water in addition to the cost of tea and a service fee of 10% [1]. - The restaurant's staff clarified that the plain water charge of 11 yuan per person is standard, and the tea price only covers one person's tea service [1]. Regulatory Compliance - The Guangzhou Tianhe District Market Supervision Administration stated that as long as the restaurant clearly marks the price of plain water, the charging practice is considered normal and compliant [2]. - Consumers are advised to check for any pricing indications before ordering, and if there is no clear pricing, they can file a complaint [2].