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10 个不经意的小习惯,让脂肪越囤越多!最后一个你肯定想不到

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特邀嘉宾

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发表于 2025-4-14 08:40 | 显示全部楼层 |阅读模式 | 来自江苏

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1.赖床不吃早餐,

 身体空腹“开机”


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2.吃饭 5 分钟,

 “闪电干饭人”

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3.“电子榨菜”配饭,

 不知不觉吃更多

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4.先扒拉米饭后吃菜,

小心变成“大腹”之人

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5.喜欢菜汤泡饭,

   为长胖助攻

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  6.饭后吃水果,

餐后的热量“补刀”

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7.痴迷“酥脆”食品,

每口“咔嚓”都在长肉

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   8.靠吃摆脱 emo,

脂肪将“绑架”身体

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   9.平时喝水少,

身体会长膘

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10.长期久坐,

脂肪逐渐“躺赢”

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参考文献

[1]《中国居民营养与慢性病状况报告(2020)》

[2]《体重管理指导原则(2024 年版)》

[3]Zhang J, Tian R, Liu J, et al. A two-front nutrient supply environment fuels small intestinal physiology through differential regulation of nutrient absorption and host defense. Cell. 2024 Oct 19:S0092-8674(24)00903-6.

[2]Palomar-Cros A, Andreeva VA, Fezeu LK, Julia C, Bellicha A, Kesse-Guyot E, Hercberg S, Romaguera D, Kogevinas M, Touvier M, Srour B. Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort. Nat Commun. 2023 Dec 14;14(1):7899.

[3]Shimizu, Y., Hayakawa, H., Honda, E., Sasaki, N., Takada, M., Okada, T., Ohira, T., & Kiyama, M. (2023). Eating speed and height loss in relation to overweight: A retrospective study. PloS one, 18(4), e0284998. https://doi.org/10.1371/journal.pone.0284998

[4]Zhu, Y., & Hollis, J. H. (2014). Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults. Journal of the Academy of Nutrition and Dietetics, 114(6), 926–931. https://doi.org/10.1016/j.jand.2013.08.020

[5]Gonçalves, R. F. D. M., Barreto, D. A., Monteiro, P. I., Zangeronimo, M. G., Castelo, P. M., van der Bilt, A., & Pereira, L. J. (2019). Smartphone use while eating increases caloric ingestion. Physiology & behavior, 204, 93–99. https://doi.org/10.1016/j.physbeh.2019.02.021

[6]Sun L, Goh HJ, Govindharajulu P, Leow MK, Henry CJ. Postprandial glucose, insulin and incretin responses differ by test meal macronutrient ingestion sequence (PATTERN study). Clin Nutr. 2020 Mar;39(3):950-957. doi: 10.1016/j.clnu.2019.04.001. Epub 2019 Apr 27. PMID: 31053510.

[7]Bipat, R., & Toelsie, J. R. (2018). Drinking water with consumption of a jelly filled doughnut has a time dependent effect on the postprandial blood glucose level in healthy young individuals. Clinical nutrition ESPEN, 27, 20–23. https://doi.org/10.1016/j.clnesp.2018.07.007

[8]潘兴兵.中国人饮水量现状及白开水饮用量与超重发生风险关系的研究[D].河北医科大学,2019.

[9]Chen, Y., Chan, S., Bennett, D., Chen, X., Wu, X., Ke, Y., Lv, J., Sun, D., Pan, L., Pei, P., Yang, L., Chen, Y., Chen, J., Chen, Z., Li, L., Du, H., Yu, C., Doherty, A., & China Kadoorie Biobank Collaborative Group (2023). Device-measured movement behaviours in over 20,000 China Kadoorie Biobank participants. The international journal of behavioral nutrition and physical activity, 20(1), 138. https://doi.org/10.1186/s12966-023-01537-8


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