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骞夸笢鐨勫ぉ姘斾互璺虫按寮忕殑濮挎€佷竴澶滈檷10掳C
鍦ㄨ繖绉嶇椋庢捣钀х憻鐨勫ぉ姘斾綘鏄惁鎯崇害涓婂浜虹害涓婁笁浜斿ソ鍙嬪幓鑼堕鍘呭憿?
浠婂ぉ灏变负澶у鏁寸悊浜嗗箍寮忚尪鐐圭殑鐑噺琛?/p>
钂哥被鏈?
骞茶捀銆侀粦鏉鹃湶浠€鑿岄ズ銆佽櫨楗恒€侀噾閽辫倸銆佺朝绫冲徃鑲犵矇銆佸嚖鐖€佸弶鐑у寘銆佹牳妗冨寘銆佹帓楠?/p>
鐐哥被鏈?
缁胯眴楗笺€佹Υ鑾查叆銆佽彔钀濇补銆佸捀姘磋銆佽悵鍗滅硶榛勯噾绯曘€佺偢閰稿ザ銆佽泲鎸炪€佽タ澶氬＋銆侀浮铔嬩粩
鐢滅被鏈?
铔嬬硶銆佺豢璞嗙硸姘淬€佸弻鐨ザ銆佸鎾炲ザ銆佺劍绯栧竷涓佸崈灞傜硶銆侀┈鎷夌硶銆侀矞濂惰眴鑵愩€佺孩璞嗙硸姘淬€佺敎璞嗚姳
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寰堝浜洪兘鎯充笉閫氾細鏄庢槑鍚冪殑涔熶笉澶氬晩锛屾€庝箞灏辫儢浜嗗憿锛?/p>
閭ｄ笉濡ㄥ洖鎯充竴涓嬶紝浣犵殑鏃ュ父鐢熸椿锛屾槸涓嶆槸杩欐牱鐨勶細鏃╂櫒涓婄彮璺笂涔板嚑涓倝鍖呭瓙锛屼腑鍗堝叕鍙告ゼ涓嬪拰鍚屼簨鐐瑰嚑涓彍锛屾櫄涓婂湪瀹舵ゼ涓嬪悆涓倰闈€佺洊楗€︹€?/span>
閭ｄ箞锛屼竴椤瑰彂琛ㄥ湪銆婅嫳鍥藉尰瀛︽潅蹇椼€嬶紙BMJ锛変笂鐨勭爺绌讹紝鎴栬鑳借В绛斾綘鐨勭枒鎯戙€?/p>
杩欓」鐮旂┒锛岄€夊彇浜嗗寳浜殑 15 瀹堕鍘咃紝鎵惧埌浜嗗ぇ瀹舵渶鐖辩偣鐨?18 閬撹彍锛屽苟鎷垮洖瀹為獙瀹ゆ祴閲忚繖浜涢鐗╃殑鐑噺銆?/span>
缁撴灉鐩稿綋鎯婁汉鈥︹€?/strong>
浠婂ぉ锛屾垜浠氨涓€璧锋潵鐪嬬湅锛岃嚜宸辨瘡澶╁埌搴曞悆浜嗕簺鍟ワ紒
涓€浜轰唤鐨勭洊楗?/strong>
鐑噺鍙笉姝竴浜轰唤
涓€涓汉涓嶇煡閬撳悆鍟ワ紝閭ｅ氨鍚冪洊楗惂锛?/p>
涓€寮犵畝鍗曠殑鐩樺瓙涓婏紝涓€鍗婄背楗竴鍗婅彍銆備竴涓汉鍚冨垰鍒氬ソ銆?/p>
鍙槸锛岃繖涓€浜轰唤鐨勭洊楗紝鐑噺鍙笉姝竴浜轰唤鐨勩€?/p>
瑕佺煡閬擄紝鎯冲噺鑲ョ殑璇濓紝濂虫€ф瘡鏃ュ缓璁憚鍏ョ儹閲忓ぇ姒傛槸 1500 kcal锛岀敺鎬ф瘡鏃ュ缓璁憚鍏ョ儹閲忓ぇ姒傛槸 1800 kcal銆?/strong>
鍗堥搴旇鍗犲埌涓€鏃ユ憚鍏ョ儹閲忕殑 30锝?0%锛屼篃灏辨槸 450锝?20 kcal銆?/strong>
鑰岀洊楗殑鐑噺锛屽氨娌℃湁涓€浠戒綆浜?720 kcal 鐨勶細
* 姣忕椋熺墿鍧囨湁鏉ユ簮浜庝笉鍚岄鍘呯殑涓嶅悓鏍锋湰锛屼负鏂逛究澶у鍙傝€冿紝鎴戜滑閫夊彇浜嗘瘡绉嶉鐗╃殑鐑噺涓綅鏁板仛灞曠ず
鐪嬪埌娌℃湁锛佸嵆浣挎槸鐑噺鏈€浣庣殑楸奸鑲変笣鐩栭キ锛屼篃鏈夎冻瓒?727 kcal銆?/p>
鏈潃銆屼笉娴垂绮銆嶇殑鑹ソ鍝佸痉锛屼竴浠界洊楗笅鍘伙紝浣犺繖椤垮氨鍚冨浜嗐€?/strong>
鑰岀儹閲忔渶楂樼殑楸奸鑼勫瓙鐩栭キ锛岀儹閲忕敋鑷宠秴杩?1000 kcal锛屼竴椤跨洿鎺ュ彲浠ラ《鍒汉鐨勪袱椤裤€傚ぉ澶╁悆鐨勮瘽锛屼綘涓嶈儢璋佽儢锝?/p>
闄ゆ涔嬪锛岀洊楗噷鏈変竴鍗婇兘鏄背楗紝涓婚鍗犳瘮澶锛岃彍鑹蹭篃姣旇緝鍗曚竴銆傝繖涔熸槸纭激銆?/strong>
涓囦竴鍘ㄥ笀鍐嶅績鎬€濂芥剰锛屾€曚綘鍚冧笉楗憋紝缁欎綘澶氬姞鐐圭背楗€?/p>
閭ｈ繖涓€椤块キ鐨勭儹閲忥紝灏遍《鍒汉涓€澶╃殑浜嗏€︹€?/p>
鐐掕彍锛岄殣钘忕殑銆岀儹閲忕偢寮广€?/strong>
鍋跺皵涓嬩笅棣嗗瓙銆佺偣鐐瑰鍗栵紝璁╄嚜宸卞埆鍏夊悆楗€佸鍚冪偣鑿滐紝鍏跺疄鏄尯濂界殑鎰忚瘑銆?/span>
鍙槸锛岀倰鑿滄寫涓嶅ソ锛屽緢鍙兘灏辨槸闅愯棌鐨勩€岀儹閲忕偢寮广€嶃€?/p>
鍒氬ソ杩欎唤鐮旂┒锛屾祴閲忕殑閮芥槸椁愬巺閲岃鐐归鐜囨渶楂樼殑鍑犻亾鑿溿€傜粨鏋滄槸杩欐牱鐨勶細
* 浠ヤ笅鐐掕彍鐨勪唤閲忛兘鍦?300锝?00 g 宸﹀彸
涓€涓汉鑳藉悆涓嬶紝涓や釜浜轰篃澶熷悆
杩欎簺鑿滐紝鍗充娇涓や釜浜哄悆涓€鐩橈紝鍐嶅姞涓婄背楗紝涓€椤块キ鐨勭儹閲忎篃澶ф鐜囪秴鏍囦簡銆?/span>
鑰屾湁浜涘仛娉曟湰韬氨閲嶆补閲嶇洂鐨勮彍锛屽氨鏇存槸楂樼儹閲忕殑銆岄噸鐏惧尯銆嶃€?/strong>
鍍忕硸閱嬫帓楠ㄣ€佹补鐐歌倝涓搞€佽荆瀛愰浮杩欎笁閬撳鍠绘埛鏅撶殑鑿滐紝鐑噺鍒嗗埆鏄娆℃祴閲忎腑鐨勭儹閲?top 3锛?/p>
馃绯栭唻鎺掗馃
馃娌圭偢鑲変父馃
馃杈ｅ瓙楦○煡?/p>
灏辨嬁绯栭唻鎺掗鏉ヨ锛屽埆鐪嬮兘鏄槮鑲夛紝浣嗗厛瑁规穩绮夊啀娌圭偢鍐嶅姞绯栫殑鎿嶄綔锛屾瘡涓€姝ラ兘鍦ㄦ墦閫犮€岀儹閲忕偢寮广€嶃€傛补鐐镐父瀛愬拰杈ｅ瓙楦′篃閮界粡杩囨补鐐革紝鐑噺鑷劧灏变綆涓嶅埌鍝幓銆?/span>
鍞嫭鐑噺杩樿兘鎺ュ彈鐨勶紝鏄奔棣欒倝涓濄€佹瘺琛€鏃哄拰灏忕倰鑲夈€?/p>
鍥犱负鍋氭硶鐩稿绠€鍗曪紝涓嶅儚鍓嶉潰閭ｄ簺鑿滈渶瑕佺粡杩囪９娣€绮夋垨娌圭偢锛屾墍浠ョ儹閲忎篃鐩稿浣庝簡寰堝銆?/span>2锝? 涓汉鍚冧竴鐩橈紝鍏跺疄杩樻槸涓嶉敊鐨勯€夋嫨銆?/span>
浣嗗鏋滀綘涓€涓汉鍚冿紝鐑噺涔熻繕鏄細瓒呮爣銆?/span>
鍚屾椂锛屽嵆浣挎槸鐑噺鐩稿杈冧綆鐨勮彍锛屼篃杩樻槸鍙兘瀛樺湪閲嶆补閲嶇洂鐨勯棶棰橈紝娑笅姘村啀鍚冧細鏇村ソ锝?span style="letter-spacing: 0px;">
涓€浠藉綋涓儹閲忔渶浣庣殑
灞呯劧鏄媺闈㈠拰楗哄瓙
鎷夐潰銆佺倰闈€侀ズ瀛愩€佸寘瀛愨€︹€﹁繖浜涗富椋熺殑鐑噺锛屽ぇ澶氭暟浜哄簲璇ラ兘瑙夊緱涓嶄細浣庡惂銆?/p>
鐒惰€岋紝浜嬪疄杩樼湡涓嶆槸杩欐牱锛?/p>
涓€鐩橀ズ瀛愶紝涓€涓汉鍚冨垰鍒氬ソ锛?/span>
鍖呭瓙鐨勮瘽锛屼箥涓€鐪嬬儹閲忔尯楂樸€備絾瀵瑰緢澶氫汉鏉ヨ锛? 涓寘瀛愬帇鏍瑰悆涓嶅畬锛屼竴椤垮彧鍚?2锝? 涓殑璇濓紝鐑噺鍏跺疄鍒氬垰濂姐€?/p>
褰撶劧锛屾渶濂界殑鍚冩硶杩樻槸鍚?1锝? 涓紝鍐嶆惌閰嶄竴浜涜敩鑿溿€?/p>
鏈€璁╀汉鎯婂枩鐨勶紝杩樻槸鎷夐潰鍜岀倰闈細
馃憟 宸︽粦鏌ョ湅鏇村
馃憟 宸︽粦鏌ョ湅鏇村
涓€纰楃倰闈㈢殑鐑噺锛屼笉杩?400 kcal 宸﹀彸锛岃繕鐣欐湁浣欏湴鍙互鍔犱釜楦¤泲鎴栭浮鑵裤€傛媺闈㈢殑鐑噺灏辨洿浣庝簡锛屾病浠€涔堟补鑺便€佸懗閬撲篃娓呮贰銆?/span>
浣嗚繖浜涗富椋熶篃鏈変釜纭激锛氱⒊姘村お澶氾紝涓€纰椾笅鑲氾紝琛€绯栭鍗囥€?/strong>
鐪熻鍚冪殑璇濓紝璁板緱璁╄€佹澘鍦ㄧ叜闈㈡椂鍔犱笂涓€澶ф妸闈掕彍锛岄潰涔熷彲浠ュ皯涓嬬偣銆?/p>
涓婇潰杩欎簺椋熺墿锛屾槸涓嶆槸闈炲父璐村悎浣犵殑涓€鏃ヤ笁椁愶紵
鐭ラ亾鑷繁闀胯儢鐨勫師鍥犱簡鍚?/p>
涓嶈繃璇翠簡杩欎箞澶氾紝杩樻槸瑕佸己璋冿細鐑噺涓嶆槸椋熺墿鐨勫叏閮ㄣ€?/span>
鍗充娇鐐掗潰銆佹媺闈㈢殑鐑噺鏈€浣庯紝涔熶笉浠ｈ〃灏辨槸鏈€濂界殑閫夋嫨锛涘嵆浣跨硸閱嬫帓楠ㄧ儹閲忓法楂橈紝涔熶笉浠ｈ〃瀹屽叏涓嶈兘鍚冦€?/span>
鎵€璋撳仴搴烽ギ椋燂紝骞朵笉鏄儹閲忎綆灏遍兘鑳芥斁蹇冨悆锛岀儹閲忛珮灏变竴鍙ｉ兘涓嶈銆傜儹閲忓彧鏄竴涓瘎浠风淮搴︼紝鏇村叧閿槸鐨勩€岄噺銆嶅拰銆屾惌閰嶃€嶃€?/p>
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鍦ㄥ鍚冮キ灏忚创澹?/strong>
1. 鍚冪洊楗?/strong>
灏介噺閫夋嫨銆岃崵绱犳惌閰嶃€嶇殑鑿滃紡
绫抽キ鍙互鍙悆涓€鍗?/p>
鍦熻眴涓濈洊楗渶濂藉氨鍒偣鍟?/p>
2. 鍚冪倰鑿?/span>
灏介噺閫夋嫨銆屾竻鐐掋€嶃€岀櫧鐏笺€嶇殑鑿滃紡
鐐硅彍鏁颁笉瓒呰繃鍚冮キ浜烘暟
鐑噺澶珮鐨勮彍锛屼竴閬撳氨澶?/p>
3. 鍚冨寘瀛愩€侀ズ瀛?/span>
鑽ょ礌鎼厤锛屽彲浠ラ€夊嚑涓函绱犻鐨?/p>
4. 鍚冩媺闈€佺倰闈?/strong>
澶氬姞鐐硅敩鑿滐紝灏戝悆鐐归潰
鍐嶆潵涓浮铔嬫垨楦¤吙
瑕佺煡閬擄紝娌℃湁绯熺硶鐨勯鐗╋紝鍙湁绯熺硶鐨勫悆娉曘€?/p>
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鏈枃瀹℃牳涓撳
鏇村浼樿川鍐呭
绛栧垝鍒朵綔
绛栧垝锛欳haos | 鐩戝埗锛欶eidi
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鈼?鏂?/ 鍒橀 缂?/ 琚佹湀
鑻卞浗鍥芥皯鍋ュ悍鏈嶅姟浣撶郴NHS寤鸿姝ｉ鐑噺鎽勫叆涓嶈瓒呰繃600鍗★紝鏃╅鍒欐槸 400 鍗°€傚コ鎬т竴澶╁缓璁憚鍏?2000 鍗＄儹閲忥紝鐢锋€?2500 鍗°€?/p>
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https://www.medicinenet.com//main/art.asp?articlekey=218906 https://www.bmj.com/content/363/bmj.k4864
