如何扑灭这暗藏的火焰？科学研究发现，"灭火"的一大关键，就藏在我们日常的饭碗里。 （来源：新安晚报） 转自：新安晚报 一提起"炎症"，你可能想到的是伤口的红肿热痛。这种急性炎症是身体的"消防队"，旨在快速修复。然 而，当炎症在人体内悄无声息地持续燃烧，它就化身为威胁健康的"隐形杀手"。 持续性疲劳、全身酸痛、皮肤湿疹、频繁的腹泻或便秘，这些都是慢性炎症的警示信号。慢性炎症与心 血管疾病、糖尿病、某些癌症甚至加速衰老，都有着密切关系。 换换主食就能抗炎 白米、白面这类精制谷物经过高度加工，去掉了外面的谷皮和胚芽，留下的几乎是胚乳。这使得它们口 感更细腻，但也失去了大量的营养成分，如膳食纤维、矿物质和抗氧化物。 与之相对，全谷物是指没有经过精细加工，或者虽经碾磨、粉碎、压片等处理，但保留了胚乳、胚芽、 谷皮等结构的谷物，常见的全谷物有全麦、糙米、燕麦片、荞麦、玉米和高粱米等。 既然全谷物营养保留更完整，那么它是否真的能帮助我们对抗慢性炎症呢？科学研究给出了肯定的答 案。发表在《氧化还原生物学》期刊的一项研究显示，将120名64岁左右的成年人分为精制谷物组和全 谷物组，两组参与者除更换主食外，其他饮食习惯不变，实验 ...

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].

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]