健康小天使
发表于 2023-10-31 14:22:54
三餐“饭点”超过这个时间，糖尿病风险高了一大截
<p style="margin-bottom: 0px;">血糖高就像温水煮青蛙，会不知不觉中损伤血管和神经系统。<span style="font-size: var(--articleFontsize); letter-spacing: 0.034em;">不少人非常关</span><span style="font-size: var(--articleFontsize); letter-spacing: 0.034em;">注三餐吃什么，却忽视了影响血糖水平的一个重要因素：</span><span style="font-size: var(--articleFontsize); letter-spacing: 0.034em;">三餐时间。</span></p><p style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></p><p style="margin-bottom: 0px;">多项医学研究发现，进餐时间对血糖影响较大，调整一下“饭点”，就能大大降低糖尿病风险。</p><p style="margin-bottom: 0px;"><br></p><p style="text-align: center;margin-bottom: 0px;"><br><br></p><p style="text-align: center;margin-bottom: 0px;"><br></p><p style="margin-bottom: 0px;">结合医学研究及专家观点，告诉你三餐具体几点吃，对血糖更友好。</p><p style="margin-bottom: 0px;"><br></p><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(71, 193, 168) 6px 6px 0px 0px;padding: 8px;"><section style="text-align: left;" powered-by="xiumi.us"><section style="text-align: justify;font-size: 20px;"><p style="text-align: left;text-wrap: wrap;"><strong>改一下饭点，就能降低糖尿病风险</strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">整体来看，多个医学研究均显示，早餐和晚餐早一点吃，更能降低糖尿病风险，对已经得了糖尿病的人来说，也更友好。</section><section style="margin-bottom: 0px;"><br></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: justify;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;background-color: rgba(0, 0, 0, 0.04);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding-right: 13px;padding-left: 13px;"><section style="transform: rotateZ(12deg);" powered-by="xiumi.us"><section style="text-align: center;justify-content: center;margin-top: -20px;margin-bottom: -20px;display: flex;flex-flow: row nowrap;"><section style="display: inline-block;width: auto;vertical-align: top;background-color: rgb(71, 193, 168);padding: 20px 13px;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section style="transform: rotateZ(348deg);" powered-by="xiumi.us"><section style="color: rgb(255, 255, 255);text-align: justify;font-size: 18px;"><p><strong>1</strong></p></section></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding: 6px 15px 6px 6px;"><section style="color: rgb(62, 62, 62);font-size: 18px;" powered-by="xiumi.us"><p><strong>早饭超过9点，糖尿病风险激增</strong></p></section></section></section></section></section></section></section></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">近期，法国巴黎大学研究人员分析了早餐时间与糖尿病的关系，研究共纳入103312位参与者，平均随访时间7.3年，期间963人得了糖尿病。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="">结果发现，与早上8:00前吃早餐的人相比，8:00~9:00点和9:00之后吃早餐的人，2型糖尿病风险分别升高26%和59%。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="text-align: center;margin-bottom: 0px;"><br><br></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">发表在2021年美国内分泌学会年会(<span style="letter-spacing: 0.578px;text-wrap: wrap;">ENDO 2021</span>)上的一项研究，也给出了类似的答案：<span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">在</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">10575名参与者中，那些</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">在8:30之</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">前</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">吃早餐的人，血糖水平和胰岛</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">素抵抗程度均较低</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: justify;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;background-color: rgba(0, 0, 0, 0.04);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding-right: 13px;padding-left: 13px;"><section style="transform: rotateZ(12deg);" powered-by="xiumi.us"><section style="text-align: center;justify-content: center;margin-top: -20px;margin-bottom: -20px;display: flex;flex-flow: row nowrap;"><section style="display: inline-block;width: auto;vertical-align: top;background-color: rgb(71, 193, 168);padding: 20px 13px;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section style="transform: rotateZ(348deg);" powered-by="xiumi.us"><section style="color: rgb(255, 255, 255);text-align: justify;font-size: 18px;"><p><strong>2</strong></p></section></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding: 6px 15px 6px 6px;"><section style="color: rgb(62, 62, 62);font-size: 18px;" powered-by="xiumi.us"><p><strong>午餐，与早餐间隔4～6小时</strong></p></section></section></section></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="">这个时间间隔，既能将上一餐摄入的血糖被充分利用，又不至于让下一餐前的血糖降得过低。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;">糖尿病人则推荐“少吃多餐”，即适当减少正餐的食量，匀出来的部分放在两餐之间，比如上午10时、下午15时，这样有利于餐后血糖稳定。</section><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);overflow: hidden;align-self: flex-start;"><section style="margin-top: 10px;margin-bottom: 10px;text-align: justify;justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;min-width: 10%;flex: 0 0 auto;height: auto;background-color: rgba(0, 0, 0, 0.04);border-width: 0px;border-style: none;border-color: rgb(62, 62, 62);align-self: flex-start;"><section style="justify-content: flex-start;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding-right: 13px;padding-left: 13px;"><section style="transform: rotateZ(12deg);" powered-by="xiumi.us"><section style="text-align: center;justify-content: center;margin-top: -20px;margin-bottom: -20px;display: flex;flex-flow: row nowrap;"><section style="display: inline-block;width: auto;vertical-align: top;background-color: rgb(71, 193, 168);padding: 20px 13px;min-width: 10%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section style="transform: rotateZ(348deg);" powered-by="xiumi.us"><section style="color: rgb(255, 255, 255);text-align: justify;font-size: 18px;"><p><strong>3</strong></p></section></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;padding: 6px 15px 6px 6px;"><section style="color: rgb(62, 62, 62);font-size: 18px;" powered-by="xiumi.us"><p><strong>晚饭越晚，糖尿病风险越高</strong></p></section></section></section></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="">在上文提到的第一项研究中，法国巴黎大学的研究人员还发现，晚餐吃得晚也与参与者2型糖尿病风险升高有关：</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><ul class="list-paddingleft-1" style="list-style-type: circle;"><li><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;">相比于<span style="letter-spacing: 0.578px;">19:00</span>之前吃晚餐的参与者，<span style="letter-spacing: 0.578px;">22:00</span>点之后吃晚餐的人，2型糖尿病风险升高44%；</section></li></ul><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><ul class="list-paddingleft-1" style="list-style-type: circle;"><li><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">相比</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">于</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">20:00</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">之前吃晚餐的参与者，</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">21:00</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">之后吃晚</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">餐的人，2型糖尿病风险升高11%，</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">这种风险在男性</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">中更为明显</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">。</span><br></section></li></ul><section style="margin-bottom: 0px;"><br></section><section style="text-align: center;margin-left: 48px;margin-right: 48px;margin-bottom: 0px;"><br><br></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">美</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">国约翰·霍普金斯大学医学院的科研人员也发现，在吃同种食物的前提下，</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">与18:00吃晚餐的志愿者相比，22:00吃晚餐的人血糖峰值水平升高了约18%，其整夜燃烧脂肪的数量减少了10%。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(71, 193, 168) 6px 6px 0px 0px;padding: 8px;"><section style="text-align: left;" powered-by="xiumi.us"><section style="text-align: justify;font-size: 20px;"><p style="text-align: justify;text-wrap: wrap;"><span style="letter-spacing: 0.68px;"><strong>怎么把握好吃饭的时间？</strong></span></p></section></section></section></section></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;">规律进餐，尽量固定吃饭的<span style="letter-spacing: 0.578px;text-wrap: wrap;">时间</span>，合理安排三餐的能量摄入，有助于血糖稳定。</section><section style="margin-bottom: 0px;"><br></section><section style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);font-size: 16px;"><section style="margin-top: 20px;outline: 0px;text-align: center;margin-bottom: 0px;"><section style="padding-right: 8px;padding-bottom: 8px;padding-left: 8px;outline: 0px;display: inline-block;min-width: 10%;vertical-align: top;background-color: rgb(71, 193, 168);"><section powered-by="xiumi.us" style="margin-top: -10px;outline: 0px;"><section style="padding: 3px;outline: 0px;display: inline-block;border-bottom: 1px solid rgb(62, 62, 62);line-height: 1;letter-spacing: 0.8px;font-size: 18px;"><p style="outline: 0px;"><strong>时间点</strong><br></p></section></section></section></section></section><section style="margin-bottom: 0px;"><strong>早餐：</strong><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">北京协和医院临床营养科主任于康表示，早餐最好安排在7:00~8</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">:0</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">0，</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">此时食欲旺</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">盛，且符合胃肠道的生物节律。</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">如果你无法在</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">8</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">:0</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">0</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">之前吃早饭，最晚也不要超过9:00。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><strong>午餐</strong>：<span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">应安排在11:30~13:30之间吃，12:00左右比较合适。</span><strong><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"></span></strong><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"></span></section><section style="margin-bottom: 0px;"><span style="letter-spacing: 0.578px;text-wrap: wrap;"><br></span></section><section style="margin-bottom: 0px;"><strong>晚餐：</strong><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">从内分泌和消化角度</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">考虑，晚餐时间最好别超过19:00。</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">如果你时间不允许，也不要太接近睡眠时间吃晚饭，同时吃得越晚，吃得越少。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);font-size: 16px;"><section style="margin-top: 20px;outline: 0px;text-align: center;margin-bottom: 0px;"><section style="padding-right: 8px;padding-bottom: 8px;padding-left: 8px;outline: 0px;display: inline-block;min-width: 10%;vertical-align: top;background-color: rgb(71, 193, 168);"><section powered-by="xiumi.us" style="margin-top: -10px;outline: 0px;"><section style="padding: 3px;outline: 0px;display: inline-block;border-bottom: 1px solid rgb(62, 62, 62);line-height: 1;letter-spacing: 0.8px;font-size: 18px;"><p style="outline: 0px;"><strong style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.578px;">间隔</span></strong></p></section></section></section></section></section><section style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);margin-bottom: 0px;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.578px;">通常来说，两餐间隔一般以4～6小时为宜。</span><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.578px;">糖尿病患者少食多餐更合适。</span><br></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"></span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"><span style="letter-spacing: 0.578px;">法国巴黎大学研究人员发现，</span>相比于每天进餐≤4次</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">的参与者，每天进餐频率为5次和＞5次的人</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">，患2型糖尿病风险分别降低8%和20%。</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;">不过，少食多餐不适合胃溃疡患者和容易泛酸的人。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.578px;"><br></span></section><section style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;text-wrap: wrap;background-color: rgb(255, 255, 255);font-size: 16px;"><section style="margin-top: 20px;outline: 0px;text-align: center;margin-bottom: 0px;"><section style="padding-right: 8px;padding-bottom: 8px;padding-left: 8px;outline: 0px;display: inline-block;min-width: 10%;vertical-align: top;background-color: rgb(71, 193, 168);"><section powered-by="xiumi.us" style="margin-top: -10px;outline: 0px;"><section style="padding: 3px;outline: 0px;display: inline-block;border-bottom: 1px solid rgb(62, 62, 62);line-height: 1;font-size: 18px;"><p style="outline: 0px;"><strong>进食量</strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><span style="">早餐提供的能量应占全天总能量的25%~30%，午餐占30%~40%，晚餐占30%~35%。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="text-align: center;margin-bottom: 0px;"><br><br></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style="">糖尿病患者应尽量把一天中较多的能量放在较早的时间，不仅利于脑部工作，也利于提升一天的效率，同时也能控制一天的食欲，以防吃多。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-style: solid;border-width: 1px;min-width: 5%;height: auto;box-shadow: rgb(71, 193, 168) 6px 6px 0px 0px;padding: 8px;"><section style="text-align: left;" powered-by="xiumi.us"><section style="text-align: justify;font-size: 20px;"><p style="text-align: left;text-wrap: wrap;"><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">6个饮食细节关乎血糖水平</span></strong></p></section></section></section></section></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="">为什么吃了同样的食物，别人的血糖控制得很好，而自己却血糖飙升？</span><span style="caret-color: var(--weui-BRAND);letter-spacing: 0.034em;">天津医科大学朱宪彝纪念医院营养科主任刘艳表示，这种情况的发生，主要是由于6点不同造成的。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style=""><br><div style="text-align: center;"></div></span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 4px;margin-bottom: 4px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>1<br></strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;" powered-by="xiumi.us"><p><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">进食速度不同</span></strong></p></section></section></section></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">一般来说，吃饭细嚼慢咽，一餐饭吃30分钟以上，更有利于增加饱腹感，延缓碳水化合物的吸收。</span><span style="caret-color: var(--weui-BRAND);font-size: var(--articleFontsize);letter-spacing: 0.034em;">但如果糖友进餐时间很短，狼吞虎咽，就容易造成餐后血糖升高。</span></section><section style="margin-bottom: 0px;"><br></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 4px;margin-bottom: 4px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>2</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;" powered-by="xiumi.us"><p><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">烹调方式不同</span></strong></p></section></section></section></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">烹调方式越是精细，越容易吸收，升糖指数就会越高，从而导致餐后血糖飙升。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">比如，</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">土豆做成泥状，就比单纯煮土豆的升糖指数高；</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">白米粥煮开花以后，糊化程度提高，其吸收利用率也会增加，就会比不煮开花的白米粥更易升高血糖。</span><br></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 4px;margin-bottom: 4px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>3<br></strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;" powered-by="xiumi.us"><p><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">进餐顺序不同</span></strong></p></section></section></section></section><section style="margin-bottom: 0px;"><span style=""></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">比如，先吃菜和肉，进食快一半时再吃主食，会使营养素直达小肠，更容易吸收，且有饱腹感，利于餐后血糖的控制。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">但如果是先吃主食，再进食菜和肉类，就会使升糖指数升高，导致餐后血糖飙升。</span></section><section style="margin-bottom: 0px;"><br></section><section style="letter-spacing: 0.578px;text-wrap: wrap;font-size: 16px;margin-bottom: 0px;"><section powered-by="xiumi.us" style="margin-top: 4px;margin-bottom: 4px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section powered-by="xiumi.us" style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px;display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;"><section powered-by="xiumi.us" style="font-size: 19px;"><section style="margin-right: auto;margin-left: auto;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>4</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section powered-by="xiumi.us" style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;"><p><strong>进食量不同</strong></p></section></section></section></section><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;"><span style="letter-spacing: 0.578px;font-size: var(--articleFontsize);"><br></span></section><section style="letter-spacing: 0.578px;text-wrap: wrap;margin-bottom: 0px;"><span style="letter-spacing: 0.578px;font-size: var(--articleFontsize);">在未称重的情况下，每个人吃饭都是粗略地估计，若进食量过多，就会对血糖造成不良影响。</span></section><section style="margin-bottom: 0px;"><br></section><section style="margin-bottom: 0px;"><br><div style="text-align: center;"></div></section><section style="margin-bottom: 0px;"><br></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 4px;margin-bottom: 4px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>5<br></strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;" powered-by="xiumi.us"><p><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">搭配的食材不同</span></strong></p></section></section></section></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style="">只吃白米饭，升糖指数是88；但是米饭配猪肉，升糖指数是73.3；如果是米饭配猪肉、芹菜，升糖指数就变成了57。</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">也就是说，合理搭配饮食，可以起到降低升糖指数的目的。</span></section><section style="margin-bottom: 0px;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"><br></span></section><section style="font-size: 16px;margin-bottom: 0px;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 4px;margin-bottom: 4px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;border-right: 0px solid rgb(250, 213, 132);border-top-right-radius: 0px;min-width: 5%;height: auto;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: middle;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid;border-width: 4px;border-radius: 137px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(250, 213, 132);overflow: hidden;padding: 4px;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 18px;color: rgb(255, 255, 255);"><p><strong>6<br></strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;min-width: 5%;flex: 0 0 auto;height: auto;"><section style="text-align: justify;color: rgb(0, 0, 0);font-size: 18px;" powered-by="xiumi.us"><p><strong><span style="letter-spacing: 0.578px;text-wrap: wrap;">主食凉热不同</span></strong></p></section></section></section></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style="">主食放凉一些再吃，可以产生抗性淀粉，从而使餐后血糖下降。如果是吃刚刚做熟的主食，就会使升糖指数增加，从而升高餐后血糖。</span></section><section style="margin-bottom: 0px;"><span style=""><br></span></section><section style="margin-bottom: 0px;"><span style="">总之，好好吃饭是控糖的重要一环，不仅要重视吃什么，在什么时间吃和做到规律地进餐，对控制血糖同样重要。</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;">▲</span></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><section style="margin-bottom: 0px;"><section style="display: none;margin-bottom: 0px;"><br></section></section><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p>
yujuan
发表于 2023-10-31 15:37:58
我一般都不按时吃饭{:11_1194:}
公路美学
发表于 2023-10-31 16:42:10
每天按时吃饭
流氓的愛妳不懂
发表于 2023-10-31 18:56:07
都差不多按时吃
切股哈喽
发表于 2023-10-31 20:24:43
每天按时吃饭
韩兆星
发表于 2023-11-1 08:43:54
调整一下饭点
蔷蔷蔷
发表于 2023-11-1 11:02:45
每天按时吃饭
飞狐
发表于 2023-11-2 18:39:37
降低糖尿病风险
逐流
发表于 2023-11-3 09:05:09
大大降低糖尿病的风险
飞狐
发表于 2023-11-5 20:27:14
饭都吃不起了
飞狐
发表于 2023-11-7 07:34:04
降低糖尿病风险
悠悠520
发表于 2023-11-13 10:37:18
风险太大了
韩兆星
发表于 2023-11-14 11:13:17
怎么调整一下
悠悠520
发表于 2023-11-15 17:16:27
糖尿病风险太高了
逐流
发表于 2023-11-16 10:05:41
居然可以这样