原创 多项科研暗示：晚餐做出3个改变，癌症、心脏病害处低，寿命更长
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">“晚饭少吃一口，肚里舒服一宿”</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">“晚饭宜清淡，益身防早衰”</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">“早吃好，午吃饱，晚吃少”</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">……</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">关于吃晚饭的谚语可不少，可见自古<span style="color: black;">败兴</span>，<span style="color: black;">大众</span><span style="color: black;">始终</span>都对晚饭<span style="color: black;">非常</span><span style="color: black;">注意</span>。<span style="color: black;">实质</span>上，晚饭跟<span style="color: black;">咱们</span>的健康息息<span style="color: black;">关联</span>，想要活得更长寿，晚饭可得吃对了。</p><img src="//q8.itc.cn/images01/20240524/1c8550ac971f48a9be52ce23e4e74207.jpeg" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1、</span>晚饭只吃七分饱，能延年益寿</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">日本长寿老人冈本幸八，在120岁时仍能自己走路，他为大家分享了自己的长寿秘诀：<strong style="color: blue;"><span style="color: black;">每日</span>只吃一顿饭，<span style="color: black;">况且</span>不吃<span style="color: black;">非常多</span></strong>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">“晚饭是吃得少好，还是吃得多更健康？”这应该是人类的千古课题，近年来，有德国团队对这个问题作出了回答。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2019年10月，<strong style="color: blue;"><span style="color: black;">衰老<span style="color: black;">科研</span><span style="color: black;">行业</span>的权威<span style="color: black;">专家</span></span></strong>Linda Partridge教授带领的团队在<strong style="color: blue;"><span style="color: black;">《Nature Metabolism》杂志</span></strong>上<span style="color: black;">发布</span>了一篇重要<span style="color: black;">科研</span>——“营养记忆效应抵消老年小鼠<span style="color: black;">膳食</span>限制的益处”。</p><img src="//q5.itc.cn/images01/20240524/b2081945a8b7402b8ca48ff0a92efbbc.png" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">这项<span style="color: black;">科研</span>揭示了一个现象：小鼠<span style="color: black;">倘若</span>在<span style="color: black;">青年</span>时就<span style="color: black;">起始</span><strong style="color: blue;">进行<span style="color: black;">膳食</span>限制</strong>，它们<strong style="color: blue;">不仅活得更长</strong>，<span style="color: black;">况且</span><strong style="color: blue;">身体<span style="color: black;">亦</span>更健康</strong>。但<span style="color: black;">倘若</span>这些小鼠在老年时期改为随意<span style="color: black;">摄食</span>，它们的死亡率会直线飙升。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">另外</span>，在2020年11月，Linda Partridge教授在<strong style="color: blue;"><span style="color: black;">《Nature Aging》期刊上</span></strong>又<span style="color: black;">发布</span>了另一项突破性<span style="color: black;">科研</span>：<span style="color: black;">科研</span>团队<span style="color: black;">发掘</span>了一种名为Sestrin的蛋白质，当<span style="color: black;">加强</span>果蝇<span style="color: black;">身体</span>的Sestrin蛋白质水平时，不仅能<span style="color: black;">明显</span><strong style="color: blue;">延长寿命</strong>，还能<strong style="color: blue;">抵抗高蛋白<span style="color: black;">膳食</span>对寿命缩短</strong>的影响。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">这两项<span style="color: black;">科研</span>都传达了一个核心信息：<strong style="color: blue;"><span style="color: black;">适度的<span style="color: black;">膳食</span>限制，对健康有益</span></strong>。<span style="color: black;">意见</span>各位中老年<span style="color: black;">伴侣</span>，晚饭<span style="color: black;">能够</span>适度<span style="color: black;">掌控</span>饭量，吃个七分饱就<span style="color: black;">能够</span>停筷了。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2、</span>晚饭吃太晚，糖尿病马上找上门</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">晚饭不仅量很<span style="color: black;">要紧</span>，吃的时间<span style="color: black;">亦</span><span style="color: black;">不可</span>随便。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">《糖尿病护理》杂志</span>上的一项<span style="color: black;">科研</span>指出，<strong style="color: blue;"><span style="color: black;">晚餐吃太晚会<span style="color: black;">增多</span>患糖尿病的<span style="color: black;">危害</span></span></strong>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">科研</span><span style="color: black;">触及</span>845名18至70岁的<span style="color: black;">无</span>糖尿病病史的成年人，参与者进行了两次口服葡萄糖耐量测试（OGTT），一次是在睡前1小时吃晚餐后，另一次是在睡前4小时吃晚餐后。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">科研</span>结果是，晚餐吃得晚减少了胰岛素分泌，<span style="color: black;">上升</span><span style="color: black;">身体</span>血糖水平。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">另外</span>，<strong style="color: blue;"><span style="color: black;">《临床内分泌与代谢杂志》</span></strong>一项<span style="color: black;">科研</span><span style="color: black;">亦</span>有<span style="color: black;">一样</span>观点。<span style="color: black;">科研</span>团队招募了20名平均年龄为26岁的健康成年人，<span style="color: black;">她们</span><span style="color: black;">广泛</span>在<span style="color: black;">夜晚</span>22：00到凌晨01：00之间睡觉。</p><img src="//q0.itc.cn/images01/20240524/6279b8bd877b4a3cb00b1752f759d58e.png" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">实验中，这些志愿者被分为两组，一组在<span style="color: black;">夜晚</span>22：00吃晚餐，另一组则<span style="color: black;">根据</span>常规在傍晚18：00进餐，两组摄取的<span style="color: black;">食品</span>热量相同。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">科研</span><span style="color: black;">发掘</span>，<strong style="color: blue;"><span style="color: black;">夜晚</span>22：00吃晚餐的人血糖水平更高</strong>，<strong style="color: blue;">燃烧的脂肪量更少</strong>。晚餐吃得晚会<span style="color: black;">导致</span>夜间葡萄糖耐量的下降，减少脂肪酸的氧化和释放，<span style="color: black;">倘若</span><span style="color: black;">长时间</span>都在这个时间吃，<span style="color: black;">更易</span>有<span style="color: black;">肥壮</span>问题。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">恰当</span>安排晚餐时间，是维持健康和预防<span style="color: black;">肥壮</span>的<span style="color: black;">要紧</span>之路。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3、</span>每顿晚饭小酌一杯，健康正在悄悄远离</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">你<span style="color: black;">晓得</span>吗？每顿晚饭的一小杯酒，都是在给健康埋雷。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">多项<span style="color: black;">科研</span>都提醒<span style="color: black;">咱们</span>，<span style="color: black;">没</span>论饮酒量多少，都可能<span style="color: black;">增多</span>患癌的<span style="color: black;">危害</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2022年，来自<strong style="color: blue;"><span style="color: black;">美国麻省理工学院和哈佛大学布罗德<span style="color: black;">科研</span>所</span></strong>的<span style="color: black;">科研</span>强调，<strong style="color: blue;">饮酒与心血管<span style="color: black;">疾患</span><span style="color: black;">危害</span>的<span style="color: black;">增多</span><span style="color: black;">相关</span></strong>。即使是少量至中度的饮酒，<span style="color: black;">亦</span>会威胁心脏健康。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">科研</span>指出，少量至中度饮酒的人群患心脏病的<span style="color: black;">危害</span>相对较低，而<strong style="color: blue;"><span style="color: black;">长时间</span>大量饮酒的人</strong>，<strong style="color: blue;">患心脏病<span style="color: black;">危害</span>最高</strong>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2019年的<strong style="color: blue;"><span style="color: black;"><span style="color: black;">全世界</span><span style="color: black;">疾患</span><span style="color: black;">包袱</span><span style="color: black;">科研</span>（GBD<span style="color: black;">科研</span>）<span style="color: black;">科研</span></span></strong><span style="color: black;">发掘</span>，<strong style="color: blue;"><span style="color: black;">酒精<span style="color: black;">无</span>安全剂量</span></strong>，即使是适量饮酒<span style="color: black;">亦</span>会<span style="color: black;">增多</span>患癌<span style="color: black;">危害</span>。</p><img src="//q9.itc.cn/images01/20240524/772380c9067b45cfb4d0bb85c1cead60.jpeg" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">非常多</span>人都觉得，小酌一杯危险不大，但这个频率就足够伤身。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">有<span style="color: black;">科研</span>指出，即使是轻度至中度饮酒者（<span style="color: black;">每日</span>最多两杯）中，患癌<span style="color: black;">危害</span><span style="color: black;">亦</span><span style="color: black;">显著</span><span style="color: black;">增多</span>。女性<span style="color: black;">每日</span>喝一杯葡萄酒，患乳腺癌的<span style="color: black;">危害</span>就会<span style="color: black;">增多</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">因此</span>，别小看每晚的那杯小酒，可能正是悄悄<span style="color: black;">害处</span>健康的“隐形杀手”。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">4、</span>50岁后，晚饭怎么吃才健康？</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">步入中老年，身体机能<span style="color: black;">起始</span><span style="color: black;">出现</span>变化，晚餐吃得健康与否，直接影响<span style="color: black;">咱们</span>的生活质量和健康状态。<span style="color: black;">那样</span>，晚餐该<span style="color: black;">怎样</span>吃得美味，又兼顾健康呢？</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">1、<span style="color: black;">食品</span>多样化</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">不少老年人总是<span style="color: black;">忽略</span>了晚餐的<span style="color: black;">要紧</span>性，随便吃吃就算了。一日三餐，每一顿都应该吃好。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">晚餐应做到<strong style="color: blue;">营养<span style="color: black;">平衡</span>、<span style="color: black;">食品</span>多样</strong>，<span style="color: black;">意见</span>涵盖高质量的蛋白质、<span style="color: black;">饱含</span>纤维的蔬菜和适量的全谷物。<span style="color: black;">不外</span>要<span style="color: black;">重视</span>，总量不宜<span style="color: black;">太多</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">2、质量要<span style="color: black;">保准</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">相信中老年<span style="color: black;">伴侣</span>们的肠胃多多少少都有点小毛病，<span style="color: black;">意见</span>多选<span style="color: black;">有些</span><strong style="color: blue;">易于消化的<span style="color: black;">食品</span></strong>，避免油腻和难以消化的<span style="color: black;">食品</span>。<span style="color: black;">同期</span>，<span style="color: black;">举荐</span><strong style="color: blue;"><span style="color: black;">运用</span>清蒸、煮、炖</strong>等烹饪<span style="color: black;">办法</span>，减少摄入油脂。</p><img src="//q9.itc.cn/images01/20240524/db60e665db91499b969e1da5e553aa6b.jpeg" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">3、时间别太晚</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">晚餐应在一天中的适当时间内完成，最佳时间为<strong style="color: blue;">傍晚6点到8点之间</strong>，这有助于<span style="color: black;">保准</span>良好的<span style="color: black;">睡觉</span>质量。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">4、少食多餐</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">晚餐<span style="color: black;">能够</span>采用<strong style="color: blue;">“少食多餐”的方式</strong>，分散在一天中的<span style="color: black;">区别</span>时间<span style="color: black;">摄食</span>，<span style="color: black;">这般</span><span style="color: black;">能够</span>分担肠胃的消化压力。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">参考资料：</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">《晚饭吃得太晚，对身体<span style="color: black;">害处</span>有多大？真不是在吓你…》.科普中国.2021-12-13</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">《老年人吃晚餐不要乱吃，<span style="color: black;">想要</span>健康长寿，吃晚餐要牢记这5点》.医食参考.2024-03-16</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">《“会吃”的人<span style="color: black;">患病</span>更少，<span style="color: black;">大夫</span>提醒：好好吃饭或比吃药更<span style="color: black;">要紧</span>！》.健康时报.2024-04-17</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">未经作者<span style="color: black;">准许</span>授权，禁止转载<a style="color: black;"><span style="color: black;">返回<span style="color: black;">外链论坛：http://www.fok120.com/</span>，查看<span style="color: black;">更加多</span></span></a></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">责任编辑：网友投稿</span></p>
谷歌外贸网站优化技术。 我深受你的启发，你的话语是我前进的动力。 我深受你的启发，你的话语是我前进的动力。 楼主的文章非常有意义，提升了我的知识水平。
页:
[1]