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�个饮食习惯 正在偷走你的寿命
发布时间：2026-04-19 来源：丢魂失魄网作者：callsila
- \u003cdiv class=\"rich_media_content\"\u003e\u003cp data-source=\"cke\"\u003e你的一天是不是这样开始的：清晨匆忙出门，顺手抓一块饼干当早餐；中午赶工扒拉几口饭，5分钟解决战斗；深夜加班后，再来一顿重口味消夜……\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e这些看似“当代生存标配”的饮食习惯，可能正悄悄偷走你的寿命！\u003c!--VERTICAL_CARD_BEGIN_0--\u003e《柳叶刀》\u003c!--VERTICAL_CARD_END_0--\u003e数据显示，全球每年因不良饮食导致的死亡人数超�万。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e今天，\u003cstrong data-source=\"cke\"\u003e我们来盘�个不良饮食习惯。\u003c/strong\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e01 不吃早餐\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_0--\u003e与经常吃早餐的人相比，不吃早餐的人心血管疾病死亡和癌症死亡的风险更高。另外，\u003cstrong data-source=\"cke\"\u003e如果不吃早餐，身体在午餐时会更热衷于那些高热量食物，且吸收率也会提升，容易变成脂肪储存起来。\u003c/strong\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e吃早餐的时间也要注意。2023年《国际流行病学杂志》的研究发现，𰲔点前吃早餐的人相比，9点后吃早餐者患\u003c!--VERTICAL_CARD_BEGIN_1--\u003e2型糖尿病\u003c!--VERTICAL_CARD_END_1--\u003e的风险�%，\u003cstrong data-source=\"cke\"\u003e吃早餐的最佳时间应该点点。\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_0--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e02 吃饭太快\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_1--\u003e复旦大�年发表的研究发现，每餐不分钟的人，\u003c!--VERTICAL_CARD_BEGIN_2--\u003e脂肪肝\u003c!--VERTICAL_CARD_END_2--\u003e风险飙�%。\u003cstrong data-source=\"cke\"\u003e进食过快会延迟饱腹信号传递，导致过量摄入热量，腰围和内脏脂肪面积显著增加。\u003c/strong\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e《中国居民膳食指南》建议，\u003cstrong data-source=\"cke\"\u003e早餐用餐时间�～20分钟，午、晚餐用餐时间�～30分钟。\u003c/strong\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e03 晚餐吃得太晚\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e2021年的《营养素》（Nutrients）杂志发表了一篇研究，分析了日本超万��岁人群的晚餐习惯。\u003c!--AIPOS_2--\u003e结果发现，晚餐时间不规律（尤其是晚𱆔点或不固定）的人群，\u003c!--SECURE_LINK_BEGIN_0--\u003e脑出血\u003c!--SECURE_LINK_END_0--\u003e风险升�%。\u003c!--AI_AD_1000--\u003e\u003c!--MID_AD_0--\u003e\u003c!--EOP_0--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_0--\u003e\n\u003cp data-source=\"cke\"\u003e中国营养学会建议，\u003cstrong data-source=\"cke\"\u003e晚餐时间最好在晚𰱪点点之间。\u003c/strong\u003e夜间消化功能减弱，热量更易转化为脂肪堆积，导致内脏脂肪过高和肥胖风险；吃得太晚，消化系统负担增加，还会影响到睡眠质量。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_1--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e04 暴饮暴食\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e暴食会刺激胰液过量分泌，\u003cstrong data-source=\"cke\"\u003e容易引发急性胰腺炎\u003c/strong\u003e。比如过节期间，门诊胰腺炎的接诊率就高于平时。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e暴饮暴食分两种，一种是经常性的，一种是间歇性的。经常暴饮暴食会\u003cstrong data-source=\"cke\"\u003e增加肥胖和消化道疾病的风险。\u003c/strong\u003e而间歇性暴饮暴食，比持续性高脂饮食\u003cstrong data-source=\"cke\"\u003e更易加速\u003c!--VERTICAL_CARD_BEGIN_3--\u003e动脉粥样硬化\u003c!--VERTICAL_CARD_END_3--\u003e。\u003c/strong\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e05 吃变质食物\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e\u003c!--AIPOS_3--\u003e变质产生的有害物质（比如亚硝酸盐、\u003c!--VERTICAL_CARD_BEGIN_4--\u003e黄曲霉素\u003c!--VERTICAL_CARD_END_4--\u003e、组胺等），大部分不能通过高温烹调而减少。\u003c/strong\u003e以“毒王”黄曲霉素为例，要加热�℃以上才开始分解，所以一般的烹调食物方式不能破坏其结构。\u003c!--MID_AD_1--\u003e\u003c!--EOP_1--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_1--\u003e\n\u003cp data-source=\"cke\"\u003e食物的细胞之间有间隙，看似只坏了一小块，其实霉菌、毒素等已经通过间隙渗透到各个地方。所以，\u003cstrong data-source=\"cke\"\u003e变质食物千万别吃。\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_2--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e06 高盐饮食\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e提到吃盐多的危害，大家第一想到的就是高血压。其实，我国死亡率第一的\u003cstrong data-source=\"cke\"\u003e\u003c!--VERTICAL_CARD_BEGIN_5--\u003e脑卒中\u003c!--VERTICAL_CARD_END_5--\u003e也和高盐饮食有关。\u003c/strong\u003e此外，盐多了还会加速体内钙的流失，\u003cstrong data-source=\"cke\"\u003e增加骨质疏松的风险。\u003c/strong\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e世界卫生组织建议，\u003cstrong data-source=\"cke\"\u003e每日盐摄入量低𱆑克。\u003c/strong\u003e日常饮食中，除了烹调时要少放盐，还要小心无处不在的隐形盐。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_3--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e蚝油、酱料、鸡精等含盐调味品，话梅、牛肉干等各种高盐零食，榨菜、腌肉、方便面等加工食品，都是藏盐“大户”。在购买时注意营养成分表，\u003cstrong data-source=\"cke\"\u003e同类食物里\u003c/strong\u003e\u003cstrong data-source=\"cke\"\u003e选\u003c/strong\u003e\u003cstrong data-source=\"cke\"\u003e钠含量最低的。\u003c/strong\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e07 偏爱烫食\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e食管癌是全球第八大常见癌症，每年导致�万人死亡。国际癌症研究机构发现，\u003cstrong data-source=\"cke\"\u003e食管癌的风险随食物温度升高而增加。\u003c/strong\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e报告指出，饮�℃以上的热饮与食管癌风险呈正相关，致癌原因在于高温导致食管黏膜反复损伤，在“损伤——修复”的过程中，容易从炎症发展为癌变。人口腔和食道的正常温度�.5℃—37.2℃，\u003cstrong data-source=\"cke\"\u003e食物和饮品的温度�℃—40℃最佳。\u003c/strong\u003e\u003c!--MID_AD_2--\u003e\u003c!--EOP_2--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_2--\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e08 甜饮料成瘾\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e华西医院团队发表在《英国医学杂志》的研究显示，因为含糖饮料导致的疾病高�种。过量饮用甜饮料会\u003cstrong data-source=\"cke\"\u003e导致心血管疾病、内分泌问题、多位置癌症等风险不同程度的增加。\u003c!--AI_AD_1001--\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e更可怕的是，甜食会像毒品一样激活大脑奖赏机制，让人越喝越上瘾。中国营养学会建议，\u003cstrong data-source=\"cke\"\u003e成人每天需要把\u003c!--VERTICAL_CARD_BEGIN_6--\u003e游离糖\u003c!--VERTICAL_CARD_END_6--\u003e控制�克以内，\u003c/strong\u003e相当𱆍瓶低糖饮料的含糖量。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_4--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e09 爱吃腌制食品\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e浙江大学的研究团队�年�年间，招募了来�个不同地区�万名没有重大慢性疾病的中老年参与者，并进行了平�年的随访。经过分析，\u003cstrong data-source=\"cke\"\u003e经常食用腌制蔬菜与出血性中风和食管癌死亡风险增加有关。\u003c/strong\u003e\u003c!--MID_AD_3--\u003e\u003c!--EOP_3--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_3--\u003e\n\u003cp data-source=\"cke\"\u003e常吃腌菜（每周天及以上）的人，和不吃腌菜的人相比，出血性中风死亡风险高出�%，消化道癌症死亡风险高出�%，而食管癌死亡风险大幅提高，高出�%。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e除了腌制蔬菜，腌制肉类也同样需要警惕。香肠、腊肉等腌制肉类制品，不仅盐的含量高，在配料表中也会经常能看到亚硝酸盐的身影。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_5--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e10 主食比例不合理\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e2023年，国际著名期刊《营养》发表了湘雅团队的研究，通过分�名美�—79岁中老年人的饮食发现，当碳水化合物提供能量占总能量�.92%～56.20%时，血清中长寿因子\u003c!--VERTICAL_CARD_BEGIN_7--\u003eKlotho蛋白\u003c!--VERTICAL_CARD_END_7--\u003e浓度达到较高水平，尤其当供能比例达�.7%时，含量最高。\u003c!--MID_AD_4--\u003e\u003c!--EOP_4--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_4--\u003e\n\u003cp data-source=\"cke\"\u003e最新版的《中国居民膳食指南》建议，\u003cstrong data-source=\"cke\"\u003e每天摄入谷�—300克，其中\u003c!--VERTICAL_CARD_BEGIN_8--\u003e全谷物\u003c!--VERTICAL_CARD_END_8--\u003e和杂豆要达�—150克。除了这些，还�—100克的薯类。\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_6--\u003e\u003c/p\u003e\n\n\n\n\n\u003cp data-source=\"cke\"\u003e\u003cspan class=\"color-a4acb6\" data-source=\"cke\"\u003e\u003cspan class=\"font_size-16px\" data-source=\"cke\"\u003e©2026中央广播电视总台版权所有。未经许可，请勿转载使用\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\n\n\u003cstyle\u003e.rich_media_content{--news-tabel-th-night-color: #444444;--news-font-day-color: #333;--news-font-night-color: #d9d9d9;--news-bottom-distance: 22px}.rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}.rich_media_content{color:var(--news-font-day-color);font-size:18px}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]):not(.qn-editor-copy){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content{color:var(--news-font-night-color)}}.data_color_scheme_dark .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.data_color_scheme_dark .rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}.data_color_scheme_dark .rich_media_content{color:var(--news-font-night-color)}.data_color_scheme_dark .rich_media_content{font-size:18px}.rich_media_content p[data-exeditor-arbitrary-box=image-box]{margin-bottom:11px}.rich_media_content\u003ediv:not(.qnt-video),.rich_media_content\u003esection{margin-bottom:var(--news-bottom-distance)}.rich_media_content hr{margin-bottom:var(--news-bottom-distance)}.rich_media_content .link_list{margin:0;margin-top:20px;min-height:0!important}.rich_media_content blockquote{background:#f9f9f9;border-left:6px solid #ccc;margin:1.5em 10px;padding:.5em 10px}.rich_media_content blockquote p{margin-bottom:0!important}.data_color_scheme_dark .rich_media_content blockquote{background:#323232}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content blockquote{background:#323232}}.rich_media_content ol[data-ex-list]{--ol-start: 1;--ol-list-style-type: decimal;list-style-type:none;counter-reset:olCounter calc(var(--ol-start,1) - 1);position:relative}.rich_media_content ol[data-ex-list]\u003eli\u003e:first-child::before{content:counter(olCounter,var(--ol-list-style-type)) '. 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