今天起，吃饭务必调整一下！
<section data-role="outer" label="edit by 135editor" data-pm-slice="0 0 []" style="margin-bottom: 0px;"><section data-role="outer" label="edit by 135editor" data-pm-slice="0 0 []"><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">你身边有没有这样一群人</span></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">为了减肥</span></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="font-size:16px;"><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">很少或者几乎不吃主食？</span></span></strong><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></strong></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">但其实</span></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">为了减肥完全不吃“碳水”</span></strong></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">或者少吃“碳水”</span></strong></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="font-style: normal;font-weight: normal;letter-spacing: 1px;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">反而可能会影响寿命！</span></strong><span leaf=""><br/></span></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span style="font-size:16px;"><span style="letter-spacing: 1px;color: #1e5aa2;font-size: 16px;"><strong><span leaf=""></span></strong></span><strong><span leaf=""><span textstyle="" style="font-size: 16px;color: rgb(30, 90, 162);"></span></span></strong><strong><span leaf=""><span textstyle="" style="font-size: 16px;color: rgb(30, 90, 162);"></span></span></strong></span></p><p style="text-align:center;margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><section style="text-align: center;"><section style="line-height:1.75em;" nodeleaf=""></section></section><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><section data-role="title" data-tools="135编辑器" data-id="162691"><section style="margin: 10px auto;text-align: center;box-sizing: border-box;" hm_fix="421:321"><section style="display: inline-block;"><section style="width: 60%;margin: 0 auto 10px;height: 1px;background-color: #1e5aa2;margin-bottom: 4px;box-sizing:border-box;max-width:60% !important;" data-width="60%"><p><span leaf=""><br/></span></p></section><section style="font-size: 16px;color: #ffffff;letter-spacing:1.5px;padding: 10px 30px;background-image: linear-gradient(#1e5aa2, #1e5aa2);box-sizing:border-box;"><p style="line-height:1.75em;"><span style="font-size:16px;"><strong data-brushtype="text"><span leaf="">主食吃不够伤全身</span></strong></span></p></section></section></section></section><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">1.易患糖尿病</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">碳水化合物是人体必需的三大产能营养物质之首，它在体内分解产生的葡萄糖是人体主要能量来源，还参与许多生物化学反应。</span></span><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">碳水化合物摄入不足，会导致人体出现低血糖、内分泌及代谢功能紊乱、脂肪分解不彻底而产生酮体、蛋白质过度消耗等现象，影响多种机体功能。</span></span></strong><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></strong></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">为了保证总体热量需求，选择低碳水化合物饮食模式的人，通常会过量摄入脂肪和蛋白质</span></strong><span leaf="">。脂肪的热量约为9千卡/克，远超过碳水化合物和蛋白质的热量，因此</span><strong><span leaf="">过量摄入脂肪更易引起肥胖、高甘油三酯及高胆固醇，加重以胰岛素抵抗为特征的代谢综合征，其中就包含糖尿病</span></strong><span leaf="">。</span></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">2.伤心</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">2023年3月，加拿大圣保罗医院、不列颠哥伦比亚大学的研究人员发表的研究发现，生酮饮食会引起“坏”胆固醇水平升高，从而增加2倍心血管疾病风险，包括心血管事件、心脏病发作和中风的风险。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">与常规饮食参与者相比，</span><strong><span leaf="">不吃或少吃主食的参与者患心血管疾病的风险高出2倍，包括心脏病发作、中风和外周动脉疾病等</span></strong><span leaf="">。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">此外，在不吃或少吃主食参与者中，那些坏胆固醇水平最高的人患心血管事件的风险最高。</span></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">3.增加死亡风险</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">2018年，一篇发表在《柳叶刀·公共卫生》上的综合研究显示：不吃主食（碳水化合物）可能会影响寿命，使寿命缩短。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">总的来说，</span><strong><span leaf="">主食（碳水化合物）提供能量的比例小于全天摄入总能量的40%或者大于全天摄入总能量70%，都会增加死亡风险，缩短寿命</span></strong><span leaf="">。</span></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">4.伤脑</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">经常不吃碳水主食，也</span><strong><span leaf="">可能损害大脑的记忆和认知功</span></strong><span leaf="">能。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">研究人员认为，低碳水化合物饮食会让大脑得不到充足的能量供应，从而影响大脑的正常运转。</span></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><section data-role="title" data-tools="135编辑器" data-id="162691"><section style="margin: 10px auto;text-align: center;box-sizing: border-box;" hm_fix="421:321"><section style="display: inline-block;"><section style="width: 60%;margin: 0 auto 10px;height: 1px;background-color: #1e5aa2;margin-bottom: 4px;box-sizing:border-box;max-width:60% !important;" data-width="60%"><p><span leaf=""><br/></span></p></section><section style="font-size: 16px;color: #ffffff;letter-spacing:1.5px;padding: 10px 30px;background-image: linear-gradient(#1e5aa2, #1e5aa2);box-sizing:border-box;"><p style="line-height:1.75em;"><span style="font-size:16px;"><strong data-brushtype="text"><span leaf="">营养不良 情绪低落</span></strong></span></p></section></section></section></section><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">长期不摄入主食，碳水化合物摄入不足，机体要维持血糖的稳定，就要通过脂肪或蛋白质来进行转化，这样会给机体带来一定副作用，比如说</span></span><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">代谢紊乱</span></span></strong><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">。通过脂肪来供能会产生酮体，长期酮体的蓄积对身体会有不利影响。如果通过氨基酸来补偿，就会造成机体的瘦组织分解，时间长了会造成</span></span><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">营养不良</span></span></strong><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">。</span></span><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">而实际上，机体中有一部分脑细胞还有红细胞只能通过葡萄糖来供能，这个时候如果血糖不能保持稳定，</span><strong><span leaf="">会造成情绪低落、易怒、烦躁等情况</span></strong><span leaf="">，所以长期不吃主食这种做法是不对的。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">长期不吃或少吃主食还会有这些“副作用”：口臭、脱发、闭经、肌肉流失、便秘等。</span></span></p><p style="margin: 0px;line-height: 1.75em;"><span leaf=""><br/></span></p><section data-role="title" data-tools="135编辑器" data-id="162691"><section style="margin: 10px auto;text-align: center;box-sizing: border-box;" hm_fix="421:321"><section style="display: inline-block;"><section style="width: 60%;margin: 0 auto 10px;height: 1px;background-color: #1e5aa2;margin-bottom: 4px;box-sizing:border-box;max-width:60% !important;" data-width="60%"><p><span leaf=""><br/></span></p></section><section style="font-size: 16px;color: #ffffff;letter-spacing:1.5px;padding: 10px 30px;background-image: linear-gradient(#1e5aa2, #1e5aa2);box-sizing:border-box;"><p style="line-height:1.75em;"><span style="font-size:16px;"><strong data-brushtype="text"><span leaf="">饮食调整要控制总量 优化结构</span></strong></span></p></section></section></section></section><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">如果想要控制体重或减肥，就得先控制总热量的摄入。</span><strong><span leaf="">在摄入能量＜消耗能量的情况下才能更有效减重</span></strong><span leaf="">。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">1.推荐吃这些主食</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">主食的选择应该</span></strong></span><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">粗细搭配，</span></strong></span></strong><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">同时兼顾食物的多样性</span></strong><span leaf="">，但要减少精制碳水的摄入，适当多吃优质碳水。</span></span><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">减肥期间最推荐吃的是既能饱腹、GI又不是很高的食物，</span><strong><span leaf="">最适合的就是</span></strong></span><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">全谷物和薯类食物</span></strong></span></strong><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">。</span></span><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">比如鹰嘴豆、红豆、绿豆、燕麦米、荞麦米、青稞米、糙米、黑米、红薯、紫薯、马铃薯、莲藕等食物。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">可以在做米饭的时候，将1/3~1/2的大米替换为杂粮或杂豆，也可以将薯类切块后放入，做成杂粮杂豆饭。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">2.吃多少主食合适？</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);letter-spacing: 0.034em;font-style: normal;font-weight: normal;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><span leaf="">根据《中国居民膳食指南》中的建议，谷类食物每天要吃到200～300克，其中全谷物和杂豆为50～150克。另外还建议吃50～100克的薯类食物。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">女士一把大米的重量约为25克，也可以直接用带刻度的量杯</span></strong><span leaf="">。一把鹰嘴豆和一把绿豆的量都为25克左右，一拳头红薯约为100克。</span></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="text-align:justify;margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="letter-spacing: 0.034em;font-style: normal;font-weight: normal;color: rgb(30, 90, 162);font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">小贴士</span></strong></span></p><p style="margin: 0px;line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">戒“隐形热量”：</span></strong><span leaf="">戒掉甜饮料，改喝纯咖啡、茶或苏打水（无添加糖）；减少精制糖（如奶茶、蛋糕），避免“喝凉水都胖”。</span></span></strong><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></strong></span></p><section style="margin-bottom: 0px;line-height: 1.75em;margin-top: 0px;text-indent: 2em;"><p style="line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p></section><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">保留生活乐趣：</span></strong><span leaf="">偶尔聚餐、喝少量酒并非禁忌，但需控制频率（如一周1次），避免“报复性进食”。</span></span></strong><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></strong></span></p><section style="margin-bottom: 0px;line-height: 1.75em;margin-top: 0px;text-indent: 2em;"><p style="line-height: 1.75em;text-indent: 0em;"><span leaf=""><br/></span></p></section><p style="margin: 0px;text-indent: 0em;line-height: 1.75em;"><span style="font-size:16px;"><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><strong><span leaf="">注意：</span></strong><span leaf="">减重的本质是“少吃”，但关键是找到能长期坚持的方式。极端节食（如不吃主食）可能导致反弹、脱发等问题，需谨慎。</span></span></strong><strong data-source="cke"><span style="color: rgba(0, 0, 0, 0.9);font-style: normal;font-weight: normal;letter-spacing: 1px;font-size: 16px;font-family: mp-quote, system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"></span></strong></span></p><p style="display: none;"><span leaf=""><br/></span></p><section style="height: 0px;"><p><span leaf=""><br/></span></p></section></section><p style="line-height:1.75em;"><br/></p></section><p><section><span 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