华东医院 临床营养科 吴江（主任医师）赵安达（主管营养师） 荤菜：品种首选富含Omega-3脂肪酸的深海鱼（如三文鱼），它们是顶级的抗炎明星；其次选择鸡、 鸭、虾等白肉；猪、牛、羊等红肉可以吃，但建议选择瘦肉部分，并每周最好不要超过3次。尽量避免 香肠、培根、火腿等加工肉制品，它们因含有较高的盐分、饱和脂肪及添加剂，是明确的促炎食物。推 荐荤菜每餐差不多一个掌心大小的量正好，摄入过多会加重肝肾负担，摄入过少无法满足身体需要。 蔬菜和水果：水果和蔬菜中含有丰富的维生素和矿物质，都是抗炎的好帮手。特别是深绿色蔬菜（如菠 菜、西蓝花）、橙黄色蔬果（如胡萝卜、南瓜、橙子）、紫色食物（如蓝莓、紫甘蓝）含有更多对人体 有益的成分，抗炎能力更强。 一个简单有效的执行策略是：确保蔬菜体积占到每餐食物的一半以上，差不多2个拳头大小的量，其中 深色蔬菜（深绿、橙黄、紫色）占蔬菜总量1/2以上；水果每天有一个拳头大小的量。 茶：绿茶和红茶具有很好的抗炎能力，建议可以根据个人习惯和健康状况喝淡茶，但是不要加糖。 烹饪方式：很重要！高温烹调或煎炸可产生促炎成分，应以烩、炒、蒸、煮为主，少用煎、炸、烤等方 式。 抗炎饮食四大误区 ■ 迷 ...

人民网北京12月25日电 （记者乔业琼）据中疾控微信公众号消息，每年冬天，当气温骤降、大衣 裹身，很多想要减重的朋友都发现：体重下降变慢了，甚至不降反增……您或许没有多吃，运动也没偷 懒，但体重秤上的数字就是纹丝不动。这不是错觉，也不是意志力不足——冬季减重确实面临特有的生 理挑战。下面就从科学角度来解开冬季减重困局。 为什么冬季减重更难？ 代谢的季节微变化。从生物进化角度看，冬季意味着食物可能短缺和生活环境寒冷。我们的身体会 启动"节能模式"：基础代谢率可能轻微下降，以保存能量，抵御严寒。同时，维持体温需要消耗更多能 量，可能会增加一部分能量消耗，但对于久坐少动的现代人来说，整体能量平衡往往倾向于"储 备"＞"消耗"。 身体活动的季节性改变。户外活动减少：寒冷天气让很多人不愿外出跑步、散步等活动，日常活动 消耗显著减少；运动强度下降：厚重的衣物、僵硬的身体会不自觉地让很多减重人士降低运动强度，减 重动力不足。 膳食的季节性变化。高能量食物诱惑增多：节日聚餐、火锅、烤肉、热饮、甜点等高能量密度食物 更受欢迎；生理性食欲增加：身体本能地渴望摄入更多能量来御寒，尤其是对碳水化合物和脂肪的渴求 增加；饮水减少：因气 ...

"劣质碳水是慢性炎症推手"的话题近日登上热搜，引发广泛关注。碳水化合物本是人体不可或缺的 营养素，却因"优劣"之分对健康产生截然不同的影响。长期摄入劣质碳水，不仅扰乱代谢、诱发慢性炎 症，还可能拉低颜值、增加患病风险。 那么，如何科学吃碳水？科技日报记者12月16日专访了国家注册营养师王亚卓，试图揭开碳水背后 的健康密码。 "'劣质碳水'并非专业术语，而是对加工精细、膳食纤维匮乏、升糖指数高、营养素流失严重的碳 水食物的俗称，含糖饮料、甜点、精制米面制品等均在此列。"王亚卓指出，这类食物成为慢性炎症"导 火索"，主要通过三大机制起作用。 一是扰乱血糖代谢，催生炎症因子。含糖饮料会让血糖在10分钟内飙升，剧烈波动刺激胰腺大量分 泌胰岛素，长期反复刺激会导致细胞胰岛素抵抗。身体为稳住血糖只能分泌更多胰岛素，过量胰岛素会 促使免疫细胞释放炎症因子，形成"高糖摄入—胰岛素抵抗—炎症暴发"的恶性循环。 二是破坏肠道菌群平衡，诱发"肠漏"。膳食纤维是肠道有益菌群的"口粮"，但劣质碳水在加工中几 乎剔除了所有纤维。长期食用会让有益菌锐减、有害菌疯长，打破菌群平衡，削弱肠道黏膜屏障，使其 出现"小缝隙"。有害菌产生的毒素进入 ...

减重30斤后才发现：很多流行的减肥方法其实并不靠谱，而这5个简单直接的做法，减重速度快，还不容易反弹，值得收藏！ 方法1、坚持吃早餐 以下文章来源于体重管理三年行动 ，作者体重管理三年行动 体重管理三年行动 . 响应国家"健康中国2030"战略，落实"体重管理年"三年行动，本账号发布权威资讯 早餐是一日新陈代谢的"启动键"，一顿营养丰富的早餐能为身体补充能量，激活代谢，让你上午消耗更多热量。减脂早餐可以选择全麦面包、 牛奶和水果，既有饱腹感又营养均衡，还能帮助午餐合理控制食量，避免暴饮暴食，对减肥非常有利。 方法2、多喝水，远离饮料 不要等到口渴才喝水，要主动补充水分，并且戒掉各种含糖饮料，这些饮品不仅影响血管健康，还容易导致脂肪堆积。水是最健康、无热量的 饮品，补水还能让胃有充盈感，降低食欲。尤其饭前喝一杯水，可以有效减少正餐的摄入量。每天保证2升水分，多次分批饮用，有助于稀释 血液、促进代谢，加快身体排毒。 方法3、每餐只吃八分饱 吃饭时切忌吃到撑，每顿吃到七八分饱就停下，能有效控制总热量摄入。想感知八分饱，可以放慢进食速度，细嚼慢咽，这样更容易察觉饱腹 信号；当不再觉得饿、吃饭速度变慢时就可以放下筷子。 ...

Core Points - The event "Yao Rhythm of Du'an, Guangdong-Hong Kong-Macao Greater Bay Area Promotion" will take place from October 24 to 25 in Guangzhou, showcasing the unique agricultural, cultural, and tourism resources of Du'an Yao Autonomous County [4][6][68] - The promotion aims to enhance the exchange and cooperation between Du'an and the Greater Bay Area, facilitating the integration of agriculture, culture, and tourism [6][66] Group 1: Event Details - The event will feature 18 enterprises showcasing local agricultural products, including Du'an lamb, beef, brown rice, eggs, honey, edible fungi, and wine, as well as handicrafts like Yao embroidery and bamboo weaving [12][13][39] - The promotion will include both on-site displays and online live-streaming sales to increase consumer awareness and appreciation of Du'an agricultural products [41][42] Group 2: Participating Enterprises - Among the participating enterprises, some are returning participants while others are new to the promotion, indicating a mix of experience and fresh perspectives [22][24] - Companies like Guangxi Du'an Xianggui Sugar Co., Ltd. and Guangxi Du'an Jiyi Ecological Circular Agriculture Cooperative are looking to expand their market reach in the Greater Bay Area through this event [25][27] Group 3: Cultural and Tourism Promotion - The event will also highlight Du'an's rich cultural heritage and natural beauty through various forms of media, including photo exhibitions and video presentations [58][65] - An interactive area will be set up for visitors to taste local delicacies and experience the integration of agriculture and tourism firsthand [60][66]

Group 1 - The core viewpoint of the articles highlights the significant progress in the harvest of autumn crops across various regions in China, with nearly 80% of the autumn grain harvested by October 21, 2023 [1] - In the Huang-Huai-Hai region, the harvest rate is also close to 80%, with Hebei at 95%, Shandong and Anhui over 80%, Shanxi and Shaanxi over 65%, and Jiangsu nearly at 30% [1] - The articles emphasize the adoption of innovative agricultural practices, such as crop rotation, to enhance productivity and sustainability in farming [2][4][6][8] Group 2 - In Hunan, the implementation of a "pepper + corn" rotation model has been reported, which improves soil fertility, reduces pest occurrences, and enhances the flavor of the crops [4] - The "rice-vegetable rotation" model in Hunan's Yuanjiang has led to the harvesting of over 30 tons of fresh vegetables daily, which are quickly distributed to the Guangdong-Hong Kong-Macao Greater Bay Area [6] - In Nanchang, Jiangxi, farmers are focusing on diversified planting of high-quality black rice and brown rice, utilizing full mechanization to improve land utilization and diversify agricultural products [8]

Core Viewpoint - Sleep deprivation activates the body's inflammatory response, leading to cognitive impairment and increased risk of various diseases [2][3][6]. Group 1: Impact of Sleep Deprivation - A study involving 2,641 participants found that sleeping less than 6 hours triggers systemic inflammation and increases the risk of cognitive impairment [3]. - Sleep deprivation causes a series of inflammatory responses in the brain, releasing pro-inflammatory factors that adversely affect neurons and cognitive functions [3]. - Chronic sleep deprivation leads to oxidative stress and cellular damage, further exacerbating cognitive decline [3][6]. Group 2: Health Risks Associated with Sleep Deprivation - Insufficient sleep and chronic inflammation are linked to various diseases, including metabolic disorders, cancer, and mental health issues [6]. - Research indicates that sleeping less than 6 hours per night for a week can negatively impact metabolism, inflammation, immunity, and stress response [6]. - Prolonged sleep deprivation keeps the body in a state of stress, lowering immune function and increasing disease risk [6]. Group 3: Recommendations for Mitigating Damage - Adults typically need 7-8 hours of sleep per night, while older adults may require 5-7 hours [11]. - To combat sleep deprivation, lifestyle adjustments and medical interventions are recommended, such as increasing sunlight exposure and regular exercise [13]. - A balanced diet rich in anti-inflammatory foods, such as whole grains, deep-sea fish, cruciferous vegetables, and berries, can help reduce inflammation [14][15].

Group 1 - The article highlights the significant deficiency of dietary fiber in the Chinese diet, which is linked to various health issues such as constipation, increased blood sugar, and blood lipid levels [4][3][9] - Dietary fiber is recognized as the "seventh essential nutrient" and plays a crucial role in metabolism and overall bodily function [6][8] - The recommended daily intake of dietary fiber for adults is 25-30 grams, but actual consumption has been declining since 1982, with average intake dropping from 13.3 grams in 1992 to 9.9 grams in 2015 [9][13][10] Group 2 - The primary sources of dietary fiber in China are grains (43.4%) and vegetables (36.2%), with fruits contributing only 4.5% [16] - Urban and rural dietary structures show differences, with rural residents relying more on grains for fiber intake compared to urban residents [18][17] - The decline in dietary fiber intake is attributed to the increased consumption of refined grains, which have lower fiber content compared to whole grains [30][31] Group 3 - The reduction in whole grain and coarse grain consumption is significant, with a dramatic decrease in the intake of millets and other grains by 84% from 1982 to 2015 [22][23] - The increase in meat consumption has led to a shift in dietary patterns, with a nearly threefold increase in per capita meat consumption from 1981 to 2015 [27][26] - The prevalence of refined grains has risen, with refined rice and flour dominating the market, leading to a further decrease in dietary fiber density [31][30] Group 4 - Insufficient dietary fiber intake is linked to serious health risks, including cardiovascular diseases, type 2 diabetes, and increased mortality rates [40][41] - Studies indicate that increasing dietary fiber intake by just 10 grams daily can reduce overall mortality risk by approximately 10% [45] - High-fiber foods include whole grains, legumes, and certain traditional ingredients, which can be incorporated into daily meals to improve fiber intake [48][56]

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]

Core Viewpoint - The consumption of rice versus wheat-based foods has significant implications for cardiovascular health, with a study indicating that those who primarily consume wheat have a 40.8% higher risk of cardiovascular diseases compared to rice consumers [3][6]. Group 1: Study Overview - The study included over 16,000 healthy elderly individuals aged 65 and above, tracking their dietary habits over 7.38 years, during which 1,757 developed cardiovascular diseases [6]. - The risk of cardiovascular diseases was found to be particularly pronounced in men aged 65-79 and those without hypertension, with a risk increase of 89.1% associated with wheat consumption [6]. Group 2: Dietary Implications - The research suggests a U-shaped relationship between wheat intake and cardiovascular disease risk, with the lowest risk occurring at a daily intake of 375 grams of cooked wheat, aligning with dietary guidelines [6]. - Compared to rice, wheat has higher fat and sodium content, lacks cholesterol, and has a higher glycemic index, which may contribute to increased oxidative stress and insulin resistance [8]. Group 3: Nutritional Recommendations - The study emphasizes the importance of high-quality carbohydrates, such as whole grains, legumes, vegetables, and fruits, which are beneficial for health and anti-aging [9][11]. - High-quality carbohydrates are characterized by high dietary fiber, low glycemic index, and high nutrient density, providing significant health advantages [11].