{"id":280,"date":"2014-06-13T13:43:20","date_gmt":"2014-06-13T05:43:20","guid":{"rendered":"http:\/\/tre.tech.blog\/2014\/06\/13\/%e6%b8%9b%e9%87%8d%e7%9a%84%e5%8f%a6%e4%b8%80%e7%a8%ae%e8%a7%80%e9%bb%9e%ef%bc%9a%e5%90%83%e4%ba%86%e4%bb%80%e9%ba%bc%e6%af%94%e8%a8%88%e7%ae%97%e5%8d%a1%e8%b7%af%e9%87%8c%e9%87%8d%e8%a6%81%ef%bc%81\/"},"modified":"2014-06-13T13:43:20","modified_gmt":"2014-06-13T05:43:20","slug":"eat-right-food-not-count-calories","status":"publish","type":"post","link":"https:\/\/nutrinote.co\/eat-right-food-not-count-calories\/","title":{"rendered":"\u6e1b\u91cd\u7684\u53e6\u4e00\u7a2e\u89c0\u9ede\uff1a\u5403\u4e86\u4ec0\u9ebc\u6bd4\u8a08\u7b97\u5361\u8def\u91cc\u91cd\u8981\uff01"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote\"><p>\u8b8a\u80d6\uff0c\u7e3d\u662f\u5f88\u76f4\u89ba\u5730\u88ab\u8a8d\u70ba\u662f\u5403\u592a\u591a\u624d\u9020\u6210\uff0c\u4f46\u6216\u8a31\u5b83\u4e0d\u662f\u80a5\u80d6\u7684\u300c\u56e0\u300d\uff0c\u800c\u662f\u8a31\u591a\u8907\u96dc\u7684\u751f\u7406\u8207\u5fc3\u7406\u56e0\u7d20\u6240\u9020\u6210\u7684\u7d50\u679c\u3002<\/p><\/blockquote>\n\n\n<p>\u6e1b\u91cd\u7684\u4e0d\u4e8c\u6cd5\u9580\uff0c\u76ee\u524d\u6700\u666e\u904d\u88ab\u8a8d\u540c\u6709\u6548\u7684\u65b9\u6cd5\u5c31\u662f<strong>\u5c11\u5403\u591a\u904b\u52d5<\/strong>\uff0c\u7136\u5f8c\u518d\u52a0\u4e0a\u300c\u5805\u5f37\u7684\u610f\u5fd7\u529b\u300d\u3002<\/p>\n\n\n<p>\u9019\u6a23\u7684\u4f5c\u6cd5\u5728\u908f\u8f2f\u8207\u5be6\u52d9\u4e0a\u53ef\u884c\uff0c\u4f46\u4eba\u985e\u9ad4\u91cd\u7684\u589e\u6e1b\u4e26\u4e0d\u662f\u90a3\u6a23\u55ae\u7d14\u7684\u73fe\u8c61\u3002\u76f8\u4fe1\u4f60\u4e00\u5b9a\u6709\u89aa\u8eab\u6216\u66fe\u807d\u805e\u904e\u4e00\u6a23\u4efd\u91cf\u7684\u98df\u7269\uff0c\u67d0\u7532\u5403\u4e86\u4e0d\u50c5\u4e0d\u6703\u8b8a\u80d6\uff0c\u9ad4\u91cd\u9084\u53ef\u80fd\u6e1b\u8f15\uff1b\u4f46\u63db\u7d66\u67d0\u4e59\u5403\u2026\u9ad4\u91cd\u5c31\u4e0d\u722d\u6c23\u5730\u589e\u52a0\u4e86\u3002<\/p>\n\n\n<p>\u6700\u8fd1\u5728 JAMA \u671f\u520a\u4e0a\u6709\u7bc7\u6587\u7ae0\uff08<a href=\"http:\/\/jama.jamanetwork.com\/article.aspx?articleid=1871695\" target=\"_blank\" rel=\"noopener noreferrer\">Increasing Adiposity<\/a>\uff09\u63a2\u8a0e\u6709\u95dc\u9ad4\u91cd\u589e\u52a0\u7684\u6587\u7ae0\uff0c\u88e1\u9762\u5f9e\u8a31\u591a\u7684\u7814\u7a76\u63d0\u51fa\u9ad4\u91cd\u7684\u589e\u52a0\u6216\u8a31\u4e0d\u55ae\u7d14\u662f\u56e0\u70ba\u6211\u5011\u5403\u591a\u4e86\uff0c\u800c\u662f\u6709\u5176\u4ed6\u7684\u539f\u56e0\u9a45\u4f7f\u6211\u5011\u4e0d\u77e5\u4e0d\u89ba\u53bb\u591a\u5403\uff0c\u5e95\u4e0b\u5c31\u8b93\u6211\u5011\u4f86\u77a7\u77a7\u70ba\u4ec0\u9ebc\u6703\u6709\u9019\u6a23\u7684\u7d50\u8ad6\u3002<\/p>\n\n\n<h2 id=\"%e6%b8%9b%e9%87%8d%e6%99%82%e7%9a%84%e7%94%9f%e7%90%86%e8%ae%8a%e5%8c%96\" class=\"wp-block-heading\">\u6e1b\u91cd\u6642\u7684\u751f\u7406\u8b8a\u5316<\/h2>\n\n\n<p>\u7bc0\u98df\u662f\u5927\u591a\u521d\u6b21\u5617\u8a66\u7626\u8eab\u7684\u4eba\u63a1\u53d6\u7684\u7b56\u7565\uff0c\u9019\u62db\u5728\u4e00\u958b\u59cb\u90a3\u4e00\u5169\u9031\u5927\u90fd\u9084\u6eff\u6709\u7528\u7684\uff0c\u4f46\u63a5\u4e0b\u4f86\u5c31\u6703\u767c\u73fe\u9ad4\u91cd\u6e1b\u8f15\u7684\u901f\u5ea6\u7684\u6703\u8d8a\u4f86\u8d8a\u6162\uff0c\u751a\u81f3\u662f\u505c\u6eef\u4e0b\u4f86\u4e86\uff0c\u800c\u9019\u5c31\u662f\u6211\u5011\u5e38\u807d\u5230\u7684\u300c\u505c\u6eef\u671f\u300d\u3002<\/p>\n\n\n<p><strong>\u70ba\u4ec0\u9ebc\u6703\u6709\u9019\u6a23\u7684\u505c\u6eef\u5462\uff1f<\/strong><\/p>\n\n\n<figure class=\"wp-block-image wp-caption\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u6e1b\u91cd\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/cdn-images-1.medium.com\/max\/600\/0*YkrvZuo4aRvBLslq\" ><figcaption>Photo by <a href=\"https:\/\/unsplash.com\/@sharonmccutcheon?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Sharon McCutcheon<\/a> on&nbsp;<a href=\"https:\/\/unsplash.com?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Unsplash<\/a><\/figcaption><\/figure>\n\n\n<p>\u539f\u56e0\u5728\u65bc\u7576\u6211\u5011\u906d\u9047\u80fd\u91cf\u5e73\u8861\u767c\u751f\u6539\u8b8a\u7684\u6642\u5019\uff0c\u500b\u9ad4\u5c31\u6703\u7522\u751f\u76f8\u5c0d\u61c9\u7684\u751f\u7406\u8abf\u9069\uff0c\u85c9\u6b64\u5c0d\u6297\u6b63\u5728\u6e1b\u5c11\u6216\u662f\u589e\u52a0\u7684\u9ad4\u91cd\u30021995 \u5e74\u65b0\u82f1\u683c\u862d\u91ab\u5b78\u671f\u520a\uff08<a href=\"http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJM199503093321001\" target=\"_blank\" rel=\"noopener noreferrer\">the New England journal of Medicine<\/a>\uff09\u6709\u7bc7\u4ee5 41 \u4f4d\u7626\u5b50\u8207\u80a5\u80d6\u8005\u70ba\u5c0d\u8c61\u7684\u7814\u7a76\uff0c\u8b93\u53c3\u8207\u8005\u5011\u7684\u98f2\u98df\u4e0d\u662f\u5403\u592a\u5c11\u5c31\u662f\u5403\u592a\u591a\uff0c\u85c9\u6b64\u89c0\u5bdf\u4ed6\u5011\u7684\u9ad4\u91cd\u8b8a\u5316\u3001\u80fd\u91cf\u6d88\u8017\u7684\u589e\u6e1b\u3002<\/p>\n\n\n<p>\u7d50\u679c\u767c\u73fe\uff0c<strong>\u98e2\u9913\u7d44\u7684\u9ad4\u91cd\u6703\u52aa\u529b\u7dad\u6301\u5728\u4e00\u5b9a\u7684\u6c34\u6e96\u4e4b\u4e0a<\/strong>\u3002\u4e5f\u5c31\u662f\u8aaa\uff0c\u505c\u6eef\u671f\u662f\u4e00\u7a2e\u6211\u5011\u8eab\u9ad4\u7684\u4e00\u7a2e<strong>\u5c0d\u6297\u9ad4\u91cd\u8b8a\u5316\u7684\u53cd\u61c9\u6a5f\u5236<\/strong>\u3002<\/p>\n\n\n<h2 id=\"%e4%bb%a3%e8%ac%9d%e7%87%83%e6%96%99%e7%9a%84%e6%bf%83%e5%ba%a6%e8%88%87%e9%a3%a2%e9%a4%93%e7%9a%84%e9%97%9c%e4%bf%82\" class=\"wp-block-heading\">\u4ee3\u8b1d\u71c3\u6599\u7684\u6fc3\u5ea6\u8207\u98e2\u9913\u7684\u95dc\u4fc2<\/h2>\n\n\n<p>\u4ee3\u8b1d\u71c3\u6599\u6307\u7684\u662f<strong>\u8461\u8404\u7cd6<\/strong>\u3001<strong>\u975e\u916f\u5316\u8102\u80aa\u9178<\/strong>\u4ee5\u53ca<strong>\u916e\u9ad4<\/strong>\uff0c\u8981\u7dad\u6301\u8eab\u9ad4\u7684\u751f\u5b58\uff0c\u6211\u5011\u7121\u6642\u7121\u523b\u90fd\u9700\u8981\u80fd\u91cf\uff0c\u56e0\u6b64\u9019\u4e9b\u5206\u5b50\u6703\u5728\u8840\u6db2\u5faa\u74b0\u4e2d\u6703\u7dad\u6301\u5728\u7279\u5b9a\u7bc4\u570d\u7684\u6fc3\u5ea6\uff0c\u4f9b\u5168\u8eab\u7684\u7d30\u80de\u4f7f\u7528\u3002<\/p>\n\n\n<p>\u6839\u64da\u7814\u7a76\u8840\u6db2\u4e2d\u7684<strong>\u4ee3\u8b1d\u71c3\u6599\u6703\u88ab\u7dad\u6301\u5728 4\uff5e6 kcal\/L<\/strong>\u3002\u82e5\u662f\u5faa\u74b0\u4e2d\u7684\u71c3\u6599\u6fc3\u5ea6\u5feb\u901f\u4e0b\u964d\u6216\u662f\u62ff\u53bb\u6c27\u5316\u7522\u80fd\uff0c\u4eba\u5011\u5c31\u6703\u611f\u5230\u98e2\u9913\u3002\u53cd\u4e4b\uff0c\u4ee5\u85e5\u7406\u64cd\u4f5c\u7684\u65b9\u5f0f\u4f86\u589e\u52a0\u5faa\u74b0\u4e2d\u7684\u4ee3\u8b1d\u71c3\u6599\uff0c\u5982\u8102\u80aa\u9178\u5408\u6210\u6291\u5236\u5291\u5c31\u80fd\u964d\u4f4e\u98df\u7269\u7684\u651d\u53d6\u3002<\/p>\n\n\n<p>\u80f0\u5cf6\u7d20\u662f\u4e00\u7a2e\u8207\u4ee3\u8b1d\u71c3\u6599\u6fc3\u5ea6\u6700\u6709\u95dc\u4fc2\u7684\u8377\u723e\u8499\uff0c\u4e00\u65e6\u5176\u529f\u80fd\u5931\u8abf\u5c31\u80fd\u5f71\u97ff\u8461\u8404\u7cd6\u8207\u975e\u916f\u5316\u8102\u80aa\u9178\u7684\u8caf\u5b58\uff0c\u9032\u800c\u5f71\u97ff\u8840\u4e2d\u53ef\u7528\u71c3\u6599\u7684\u6fc3\u5ea6\u3002<\/p>\n\n\n<pre class=\"wp-block-preformatted\"><strong>\u8840\u4e2d\u80f0\u5cf6\u7d20\u6fc3\u5ea6\u592a\u9ad8\u53ef\u80fd\u6703\u5c0e\u81f4\u80a5\u80d6\uff0c\u6e1b\u5c11\u80f0\u5cf6\u7d20\u6fc3\u5ea6\u6709\u52a9\u65bc\u9ad4\u91cd\u6e1b\u8f15\u3002<\/strong><\/pre>\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2 id=\"%e8%82%a5%e8%83%96%e7%9a%84%e9%97%9c%e9%8d%b5%e5%be%88%e5%8f%af%e8%83%bd%e5%9c%a8%e6%96%bc%e4%bb%a3%e8%ac%9d%e5%87%ba%e4%ba%86%e5%95%8f%e9%a1%8c\" class=\"wp-block-heading\">\u80a5\u80d6\u7684\u95dc\u9375\u5f88\u53ef\u80fd\u5728\u65bc\u4ee3\u8b1d\u51fa\u4e86\u554f\u984c<\/h2>\n\n\n<p>\u6709\u7814\u7a76\u4ee5\u57fa\u56e0\u64cd\u4f5c\u7684\u65b9\u5f0f\u4f86\u5f15\u8d77\u8001\u9f20\u4ee3\u8b1d\u7570\u5e38\uff0c\u4f8b\u5982\u5254\u9664\u808c\u8089\u7d30\u80de\u4e0a\u7684<a href=\"https:\/\/nutrinote.co\/%e4%ba%ba%e5%b7%a5%e7%94%9c%e5%91%b3%e5%8a%91%e4%b9%9f%e6%9c%83%e5%bc%95%e8%b5%b7%e8%83%b0%e5%b3%b6%e7%b4%a0%e7%9a%84%e5%8f%8d%e6%87%89%e5%97%8e%ef%bc%9f\/\" target=\"_blank\" aria-label=\"\u80f0\u5cf6\u7d20 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">\u80f0\u5cf6\u7d20<\/a>\u63a5\u53d7\u5668\u3001\u8b93\u8102\u80aa\u7d30\u80de\u7684\u80f0\u5cf6\u7d20\u63a5\u53d7\u5668\u904e\u5ea6\u8868\u73fe\u3002\u63a5\u8457\u5728\u8b93\u9019\u4e9b\u8001\u9f20\u8207\u6b63\u5e38\u8001\u9f20\u5403\u4e00\u6a23\u5361\u8def\u91cc\u7684\u98fc\u6599\uff0c\u7d50\u679c\u767c\u73fe\u7d93\u904e\u57fa\u56e0\u64cd\u4f5c\u7684\u8001\u9f20\u8b8a\u80d6\u4e86\u3002<\/p>\n\n\n<p>\u4e5f\u6709\u7814\u7a76\u8a66\u8457\u7528\u540c\u6a23\u5361\u8def\u91cc\u4f46\u71df\u990a\u7d20\u7d44\u6210\u4e0d\u540c\u7684\u98fc\u6599\u4f86\u505a\u5be6\u9a57\uff0c\u7814\u7a76\u8b93\u8001\u9f20\u5403\u9ad8\u6216\u4f4e\u5347\u7cd6\u6307\u6578\u7684\u98f2\u98df\uff0c\u7d50\u679c\u767c\u73fe\u9ad8\u5347\u7cd6\u6307\u6578\u7684\u98f2\u98df\u6bd4\u8f03\u5bb9\u6613\u8b93\u8001\u9f20\u767c\u5c55\u6210\u9ad8\u80f0\u5cf6\u7d20\u8840\u75c7\u3001\u8102\u80aa\u7d44\u7e54\u7684\u8102\u80aa\u9178\u5408\u6210\u589e\u52a0\u3001\u8461\u8404\u7cd6\u6bd4\u8f03\u5bb9\u6613\u8dd1\u5230\u8102\u8cea\u4ee3\u8b1d\u9014\u5f91\u53bb\u8f49\u8b8a\u6210\u8102\u80aa\u8caf\u5b58\u8d77\u4f86\u3002<\/p>\n\n\n<p>\u503c\u5f97\u6ce8\u610f\u7684\u662f\uff0c\u7576\u9650\u5236\u9ad8\u5347\u7cd6\u6307\u6578\u7d44\u52d5\u7269\u7684\u71b1\u91cf\u651d\u53d6\u4f86\u907f\u514d\u9ad4\u91cd\u589e\u52a0\u6642\uff0c\u5b83\u5011\u7684\u8102\u80aa\u4f9d\u7136\u5927\u5e45\u589e\u52a0 \uff0c\u4e14\u5fc3\u8840\u7ba1\u75be\u75c5\u7684\u98a8\u96aa\u4e5f\u589e\u52a0\u4e86\u3002<\/p>\n\n\n<pre class=\"wp-block-preformatted\">\u6bd4\u8d77\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u91cf\uff0c\u5347\u7cd6\u7684\u5f71\u97ff\u53ef\u80fd\u5927\u591a\u4e86\uff01<\/pre>\n\n\n<p>\u4ee5\u5361\u8def\u91cc\u651d\u53d6\u70ba\u4e2d\u5fc3\u7684\u8ad6\u9ede\u4e26\u7121\u6cd5\u89e3\u91cb\u4e0a\u8ff0\u7814\u7a76\u4e2d\u8001\u9f20\u80a5\u80d6\u7684\u539f\u56e0\uff0c\u4f46\u82e5\u5f9e\u65b0\u7684\u89c0\u9ede\u53bb\u63a2\u8a0e\u7684\u8a71\u4f3c\u4e4e\u5c31\u9817\u70ba\u5408\u7406\u3002\u4e0b\u5716\u4e2d\u63cf\u7e6a\u51fa\u5169\u7a2e\u80a5\u80d6\u6a5f\u5236\uff1a<\/p>\n\n\n<ol><li>\u73fe\u884c\u7684\u80a5\u80d6\u6a5f\u5236\uff1a\u9019\u662f\u6211\u5011\u4e00\u822c\u8a8d\u77e5\u7684\u6a5f\u5236\uff0c\u98df\u7269\u96a8\u624b\u53ef\u5f97\u3001\u7f8e\u98df\u4ee5\u53ca\u5145\u65a5\u9ad8\u80fd\u91cf\u5bc6\u5ea6\u7684\u98df\u7269\u7b49\u56e0\u7d20\u589e\u52a0\u4e86\u80fd\u91cf\u7684\u651d\u53d6\uff0c\u800c\u7f3a\u4e4f\u6d3b\u52d5\u7684\u751f\u6d3b\u6e1b\u5c11\u4e86\u80fd\u91cf\u7684\u6d88\u8017\uff0c\u9019\u5169\u8005\u8b93\u8840\u4e2d\u7684\u4ee3\u8b1d\u71c3\u6599\u589e\u52a0\uff0c\u9032\u800c\u4fc3\u4f7f\u8102\u80aa\u8caf\u5b58\uff0c\u6700\u5f8c\u9020\u6210\u80a5\u80d6\u3002<\/li><li><strong>\u65b0\u7684\u80a5\u80d6\u6a5f\u5236<\/strong>\uff1a\u8207\u73fe\u884c\u7684\u80a5\u80d6\u6a5f\u5236\u4e0d\u540c\uff0c\u98f2\u98df\u7d44\u6210\uff08\u7279\u5225\u662f\u5403\u7684\u78b3\u6c34\u5316\u5408\u7269\u7a2e\u985e\uff09\u9084\u6709\u57fa\u56e0\u3001\u751f\u6d3b\u58d3\u529b\u56e0\u5b50\uff08\u7761\u7720\u4e0d\u8db3\u3001\u58d3\u529b\u751f\u6d3b\u2026\uff09\u7b49\u6703\u4fc3\u4f7f\u7d30\u80de\u628a\u5faa\u74b0\u4e2d\u7684\u4ee3\u8b1d\u71c3\u6599\u62ff\u53bb\u5408\u6210\u8102\u80aa\u5b58\u8d77\u4f86\uff0c\u9019\u4f7f\u5f97\u5faa\u74b0\u4e2d\u4ee3\u8b1d\u71c3\u6599\u7684\u6fc3\u5ea6\u964d\u4f4e\uff0c\u63a5\u8457\u70ba\u4e86\u70ba\u6301\u4ee3\u8b1d\u71c3\u6599\u7684\u6fc3\u5ea6\uff0c\u6211\u5011\u5c31\u5bb9\u6613\u611f\u5230\u98e2\u9913\u800c\u591a\u5403\u6771\u897f\u3001\u8abf\u964d\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u53c8\u56e0\u70ba\u6211\u5011\u7684\u751f\u6d3b\u7f3a\u5c11\u6d3b\u52d5\uff0c\u9019\u4e9b\u56e0\u7d20\u52a0\u7e3d\u8d77\u4f86\u9020\u6210\u4e86\u80a5\u80d6\u3002<\/li><\/ol>\n\n\n<p>\u65b0\u7684\u80a5\u80d6\u6a5f\u5236\u8a8d\u70ba\u6211\u5011\u6703\u80d6\uff0c\u4e0d\u662f\u56e0\u70ba\u5403\u592a\u591a\uff0c\u800c\u662f\u70ba\u4e86\u8981\u7dad\u6301\u8840\u4e2d\u4ee3\u8b1d\u71c3\u6599\u7684\u6fc3\u5ea6\u624d\u8b8a\u5f97\u6bd4\u8f03\u5bb9\u6613\u9913\uff0c\u800c\u6709\u6162\u6027\u904e\u98df\u7684\u60c5\u5f62\u7522\u751f\u3002<\/p>\n\n\n<figure class=\"wp-block-image\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*gYtBf1ht0l69c2A_zZxDIA.jpeg\" ><\/figure>\n\n\n<h2 id=\"%e6%9c%80%e4%bd%b3%e7%ad%96%e7%95%a5%ef%bc%9a%e5%90%83%e4%bb%80%e9%ba%bc%e6%af%94%e5%90%83%e5%a4%9a%e5%b0%91%e5%8d%a1%e8%b7%af%e9%87%8c%e9%87%8d%e8%a6%81\" class=\"wp-block-heading\">\u6700\u4f73\u7b56\u7565\uff1a\u5403\u4ec0\u9ebc\u6bd4\u5403\u591a\u5c11\u5361\u8def\u91cc\u91cd\u8981<\/h2>\n\n\n<figure class=\"wp-block-image wp-caption\"><img  decoding=\"async\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/0*vjUL-4O3PlaaQ0_l\" ><figcaption>Photo by <a href=\"https:\/\/unsplash.com\/@brookelark?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Brooke Lark<\/a> on&nbsp;<a href=\"https:\/\/unsplash.com?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Unsplash<\/a><\/figcaption><\/figure>\n\n\n<p>\u5982\u679c\u6211\u5011\u771f\u7684\u662f\u56e0\u70ba\u5148\u662f\u6709\u4e86<strong>\u4ee3\u8b1d\u7f3a\u9677<\/strong>\u624d\u6709\u5403\u592a\u591a\u7684\u884c\u70ba\uff0c\u90a3\u9ebc\u7bc0\u98df\u6e1b\u91cd\u6700\u5f8c\u7684\u4e0b\u5834\u61c9\u8a72\u6703\u662f\u4ee5\u5931\u6557\u4f5c\u6536\uff0c\u9019\u7a2e\u65b9\u6cd5\u6703<strong>\u52a0\u5287\u4ee3\u8b1d\u7570\u5e38<\/strong>\uff0c\u66f4\u52a0\u9650\u5236\u7d30\u80de\u5c0d\u4ee3\u8b1d\u71c3\u6599\u7684\u53ef\u7372\u80fd\u529b\uff0c\u589e\u52a0\u98e2\u9913\u611f\u3002<\/p>\n\n\n<p>\u7136\u5f8c\u5440\uff0c\u5728\u98df\u7269\u4e0d\u7f3a\u4e4f\u7684\u74b0\u5883\u4e0b\uff0c\u5927\u591a\u6578\u7684\u6211\u5011\u5176\u5be6\u662f\u5f88\u96e3\u5c0d\u6297\u98e2\u9913\u7684\u5440\uff01\u7121\u95dc\u65bc\u8caa\u5403\uff0c\u55ae\u7d14\u53ea\u662f\u60f3\u8981\u6d3b\u4e0b\u53bb\u7684\u672c\u80fd\u9a45\u4f7f\u3002<\/p>\n\n\n<p>\u9084\u8a18\u5f97\u524d\u9762\u63d0\u5230\u95dc\u65bc\u4ee3\u8b1d\u7684\u4e3b\u8981\u8377\u723e\u8499\u80f0\u5cf6\u7d20\u55ce\uff1f<\/p>\n\n\n<p>\u65e2\u7136\u80f0\u5cf6\u7d20\u592a\u9ad8\u6703\u4fc3\u9032\u8102\u80aa\u8caf\u5b58\u8207\u5f71\u97ff\u4ee3\u8b1d\u7684\u8a71\uff0c\u90a3\u9ebc\u4ee5\u5b83\u70ba\u6838\u5fc3\u53bb\u505a\u7b56\u7565\u5c31\u986f\u5f97\u975e\u5e38\u5408\u7406\uff1b\u6709\u4e00\u500b\u98f2\u98df\u53d7\u5230\u63a7\u5236\u7684\u7814\u7a76\uff0c\u6216\u8a31\u53ef\u4ee5\u652f\u6301\u9019\u500b\u60f3\u6cd5\uff0c\u7814\u7a76\u8b93\u53c3\u8207\u8005\u5011\u651d\u53d6\u540c\u6a23\u7684\u5361\u8def\u91cc\uff0c\u7d50\u679c\u767c\u73fe\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u98f2\u98df\u7d44\u6bcf\u5929\u7684\u80fd\u91cf\u6d88\u8017\u6bd4\u4e00\u822c\u98f2\u98df\u8981\u591a\u4e86 325 \u5927\u5361\u3002<\/p>\n\n\n<pre class=\"wp-block-preformatted\">\u7814\u7a76\u4f7f\u7528\u7684\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u98f2\u98df\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\uff1a\u8102\u80aa 60%\u3001\u78b3\u6c34\u5316\u5408\u7269 20%\u3001\u86cb\u767d\u8cea 20%\u3002<\/pre>\n\n\n<p>\u7576\u7136\u5176\u4ed6\u7684\u98f2\u98df\u8207\u751f\u6d3b\u56e0\u7d20\u4e5f\u53ef\u80fd\u5177\u6709\u6e1b\u5c11\u5408\u6210\u4f5c\u7528\u7684\u53ef\u80fd\uff0c\u5305\u542b\uff1a<\/p>\n\n\n<ul><li>\u8f03\u5c11\u7cbe\u88fd\u7cd6\u7684\u651d\u53d6<\/li><li>\u9ad8\u591a\u5143\u4e0d\u98fd\u548c\u8102\u80aa\u9178\/\u98fd\u548c\u8102\u80aa\u9178\u6bd4<\/li><li>\u9ad8 Omega-3 \u8102\u80aa\u9178\u7684\u651d\u53d6<\/li><li>\u9069\u91cf\u7684\u86cb\u767d\u8cea<\/li><li>\u8c50\u5bcc\u7684\u5fae\u91cf\u71df\u990a\u7d20\u4ee5\u53ca\u690d\u7269\u71df\u990a\u7d20\u3001\u76ca\u751f\u83cc\u8207\u76ca\u751f\u5143\u7b49\u3002<\/li><li>\u826f\u597d\u7684\u751f\u6d3b\u7fd2\u6163\uff1a\u8eab\u9ad4\u6d3b\u52d5\u91cf\u3001\u7761\u7720\u3001\u58d3\u529b\u7b49\u4e5f\u76f4\u63a5\u6216\u9593\u63a5\u5730\u5f71\u97ff\u4e86\u8102\u80aa\u7d30\u80de\u5c0d\u5361\u8def\u91cc\u7684\u651d\u53d6\u8207\u8caf\u5b58\u3002<\/li><\/ul>\n\n\n<p>\u5f97\u8212\u98f2\u98df\u3001\u5730\u4e2d\u6d77\u98f2\u98df\u9084\u6709\u4f4e GI \u98f2\u98df\u90fd\u662f\u80fd\u5be6\u8e10\u9019\u500b\u6982\u5ff5\u7684\u98f2\u98df\u65b9\u6cd5\uff0c\u82e5\u4f60\u6709\u8208\u8da3\u53ef\u4ee5\u9ede\u9078\u9023\u7d50\u53bb\u77a7\u77a7\u3002<\/p>\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h3 id=\"%e5%8f%83%e8%80%83%e8%b3%87%e6%96%99\" class=\"wp-block-heading\">\u53c3\u8003\u8cc7\u6599<\/h3>\n\n\n<ul><li><a href=\"http:\/\/jama.jamanetwork.com\/article.aspx?articleid=1871695\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cJAMA Network | JAMA | Increasing Adiposity: Consequence&nbsp;\u2026\u201d 2014. 12 Jun. 2014<\/a><\/li><li><a href=\"http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJM199503093321001\" target=\"_blank\" rel=\"noopener noreferrer\">Leibel, Rudolph L, Michael Rosenbaum, and Jules Hirsch. \u201cChanges in energy expenditure resulting from altered body weight.\u201d New England Journal of Medicine 332.10 (1995): 621\u2013628.<\/a><\/li><li><a href=\"http:\/\/www.plosone.org\/article\/info%3Adoi%2F10.1371%2Fjournal.pone.0058172\" target=\"_blank\" rel=\"noopener noreferrer\">Walsh, Carolyn O et al. \u201cEffects of Diet Composition on Postprandial Energy Availability during Weight Loss Maintenance.\u201d PloS one 8.3 (2013): e58172.<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u6e1b\u91cd\u7684\u4e0d\u4e8c\u6cd5\u9580\uff0c\u76ee\u524d\u6700\u666e\u904d\u88ab\u8a8d\u540c\u6709\u6548\u7684\u65b9\u6cd5\u5c31\u662f\u5c11\u5403\u591a\u904b\u52d5\uff0c\u7136\u5f8c\u518d\u52a0\u4e0a\u300c\u5805\u5f37\u7684\u610f\u5fd7\u529b\u300d\u3002\u4f46\u4e8b\u5be6\u4e0a\uff0c\u9078\u5c0d\u98df\u7269\u5403\u4f3c\u4e4e\u6bd4\u65a4\u65a4\u8a08\u8f03\u5361\u8def\u91cc\u9084\u8981\u91cd\u8981\u5594\uff01<\/p>\n","protected":false},"author":2,"featured_media":1201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[7,21,4,2,16],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/280"}],"collection":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/comments?post=280"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/280\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/1201"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=280"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}