一半中国成人正迈向糖尿病？不想得病，这5句话一定牢记
<div class="wx_rich_media_content" id="jsWxContainer"><section data-id="us544229" style='max-width: 100%; box-sizing: border-box; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; border-width: 0px; border-style: none; border-color: initial;' data-mpa-powered-by="yiban.io"><section style='padding: 10px; max-width: 100%; box-sizing: border-box;'><section style='padding: 10px 20px; max-width: 100%; box-sizing: border-box; border-width: 1px; border-style: solid; border-color: rgb(79, 205, 159);'><section style='max-width: 100%; box-sizing: border-box; border-bottom: 2px solid rgb(79, 205, 159);'><p style='max-width: 100%; min-height: 1em; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;visibility: visible !important;height: auto;'></span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 14px; color: rgb(136, 136, 136); box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 0.544px; box-sizing: border-box !important;'>▲</span><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 0.544px; box-sizing: border-box !important;'>现在人为什么越来越容易得糖尿病呢？还是吃出来的。</span></span></p><p style='max-width: 100%; min-height: 1em; font-family: 微软雅黑; font-size: 14px; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); box-sizing: border-box !important;'>编者按+</span></strong></span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; font-size: 14px; letter-spacing: 0.544px; box-sizing: border-box !important;'>据国家卫计委，有50.1%的成年人正处于糖尿病前期，每天都有可能变成新的糖尿病患者。怎么才能不让自己成为这一半人？这５句话你最好记住。</span></p><blockquote style='color: rgba(0, 0, 0, 0.498); max-width: 100%; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='color: rgb(0, 0, 0);'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; font-size: 14px; letter-spacing: 0.544px; box-sizing: border-box !important;'>本文指导专家：</span></strong></span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; letter-spacing: 0.544px; font-size: 14px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>王陇德原卫生部副部长、中国工程院院士</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; letter-spacing: 0.544px; font-size: 14px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>向红丁北京协和医院糖尿病中心主任</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; letter-spacing: 0.544px; font-size: 14px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>陈 伟北京协和医院营养科副主任</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 14px; letter-spacing: 0.544px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>于 康北京协和医院营养科教授</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 14px; letter-spacing: 0.544px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>仝小林原中国医学科学院广安门医院院长</span></p></blockquote></section></section></section></section><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><p mpa-paragraph-type="body" style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-mpa-template="t" mpa-paragraph-type="title" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86111" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section data-mpa-template-id="851903" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86257" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: 微软雅黑; line-height: 22.7556px; box-sizing: border-box !important;'><section data-role="paragraph" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.483556px; line-height: 22.7556px; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86036" data-color="#ac1d10" data-custom="#ac1d10" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section><section powered-by="xiumi.us" style='max-width: 100%; box-sizing: border-box;'><section style='margin-top: 10px; margin-bottom: 10px; max-width: 100%; box-sizing: border-box; text-align: center;'><section style='padding: 5px; max-width: 100%; box-sizing: border-box; display: inline-block; border-radius: 16px; vertical-align: top; line-height: 1; background-color: rgb(71, 193, 168);'><section style='max-width: 100%; box-sizing: border-box; width: 18px; height: 18px; border-width: 4px; border-style: solid; border-color: rgb(255, 255, 255); border-radius: 50%; display: inline-block; vertical-align: top; background-color: rgb(72, 193, 168);'><br></section><section style='padding-right: 8px; padding-left: 6px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: top; color: rgb(255, 255, 255); height: 18px; line-height: 18px;'><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>王陇德：肌肉是天然的降糖药 </strong></span></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(136, 136, 136); font-size: 14px; box-sizing: border-box !important;'>▲ 王陇德原卫生部副部长、中国工程院院士、“健康中国2030战略研究组”首席专家。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>大家知道人为什么衰老？人衰老的最主要的原因是肌肉流失。你看老人颤颤巍巍，他肌肉拿不住了，肌纤维是人生下来是多少条，每个人就是多少条，固定了。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>然后从三十岁左右开始，如果您不刻意锻炼肌肉的话，逐年丢失，逐年丢失，丢的速度还很快，到75岁，您的肌肉剩多少？50%，一半没了。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>现在多见的2型糖尿病，就和肌肉消失有关。因为胰岛素要发挥降血糖的作用，需要“助手”的帮忙，即胰岛素受体，而这个助手存在于肌肉细胞上。如果你长期不锻炼，随着肌肉减少，“助手”的数量减少，降糖的作用就渐渐发挥不出来，血糖就上去了。</strong></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>所以运动锻炼，特别是负重锻炼，是保住肌肉最好的办法。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;text-align: center;vertical-align: top;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;border-width: 1px;border-style: solid;border-color: rgb(238, 237, 235);vertical-align: top;background-color: rgb(238, 237, 235);background-size: 22px;background-position: 50% 50%;background-repeat: no-repeat;height: auto;box-sizing: border-box !important;word-wrap: break-word !important;width: 100%;overflow-wrap: break-word !important;visibility: visible !important;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(136, 136, 136); font-size: 14px; box-sizing: border-box !important;'>▲ 图片来源：CCTV1《开讲啦》</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>注意，有效体育锻炼有三方面的要求：</strong></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><blockquote style='color: rgba(0, 0, 0, 0.498); max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; widows: 1; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>频度，每周至少三次；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>时间，平均每天要达到半小时以上；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>强度，心率最好达到（170-年龄）次。</span></p></blockquote><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>只有达到以上三个要求，有足够的能量消耗，锻炼才是有效果的。 </span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-tools="135编辑器" data-id="89169" data-color="rgb(117, 117, 118)" data-custom="rgb(117, 117, 118)" style='max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><section style='max-width: 100%; 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letter-spacing: 0.544px; font-size: 16px; font-family: 微软雅黑; line-height: 22.7556px; box-sizing: border-box !important;'><section data-role="paragraph" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.483556px; line-height: 22.7556px; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86036" data-color="#ac1d10" data-custom="#ac1d10" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section><section powered-by="xiumi.us" style='max-width: 100%; box-sizing: border-box;'><section style='margin-top: 10px; margin-bottom: 10px; max-width: 100%; box-sizing: border-box; text-align: center;'><section style='padding: 5px; max-width: 100%; box-sizing: border-box; display: inline-block; border-radius: 16px; vertical-align: top; line-height: 1; background-color: rgb(71, 193, 168);'><section style='max-width: 100%; box-sizing: border-box; width: 18px; height: 18px; border-width: 4px; border-style: solid; border-color: rgb(255, 255, 255); border-radius: 50%; display: inline-block; vertical-align: top; background-color: rgb(72, 193, 168);'><br></section><section style='padding-right: 8px; padding-left: 6px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: top; color: rgb(255, 255, 255); height: 18px; line-height: 18px;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>向红丁：拒绝大鱼大肉</strong></span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section></section><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 14px; color: rgb(136, 136, 136); box-sizing: border-box !important;'>▲ 向红丁北京协和医院糖尿病中心主任、中国协和医科大学教授，博士生导师。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>现在人为什么越容易得糖尿病呢？还是吃出来的！说到底，中国人是拿“吃糠咽菜的基因”来吃大鱼大肉。这种吃法让人没吃几天饱饭就变胖，就得糖尿病。</strong></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>所以不管没有得糖尿病，还是已经得了糖尿病，生活富裕了，还是吃“穷”一点。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-role="outer" label="Powered by 135editor.com"><section data-role="outer" label="Powered by 135editor.com"><section data-mpa-template="t" mpa-paragraph-type="title" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86111" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section data-mpa-template-id="851903" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86257" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: 微软雅黑; line-height: 22.7556px; box-sizing: border-box !important;'><section data-role="paragraph" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.483556px; line-height: 22.7556px; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86036" data-color="#ac1d10" data-custom="#ac1d10" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section><section powered-by="xiumi.us" style='max-width: 100%; box-sizing: border-box;'><section style='margin-top: 10px; margin-bottom: 10px; max-width: 100%; box-sizing: border-box; text-align: center;'><section style='padding: 5px; max-width: 100%; box-sizing: border-box; display: inline-block; border-radius: 16px; vertical-align: top; line-height: 1; background-color: rgb(71, 193, 168);'><section style='max-width: 100%; box-sizing: border-box; width: 18px; height: 18px; border-width: 4px; border-style: solid; border-color: rgb(255, 255, 255); border-radius: 50%; display: inline-block; vertical-align: top; background-color: rgb(72, 193, 168);'><br></section><section style='padding-right: 8px; padding-left: 6px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: top; color: rgb(255, 255, 255); height: 18px; line-height: 18px;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>陈伟：没有哪一种食物是降糖的</strong></span></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><section style='max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><p data-brushtype="text" style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(136, 136, 136); font-size: 14px; box-sizing: border-box !important;'>▲ 陈伟北京协和医院肠外肠内营养科副主任、中国协和医科大学硕士导师。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>老实说，没有哪一种食物是降糖的，所有的食物吃进肚里，都会消化吸收，引起血糖升高，只不过速度快慢而已。<br style='max-width: 100%; box-sizing: border-box !important;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>因为人体对食物中的碳水化合物、脂肪、蛋白质消化吸收利用的速度是不一样的，更多的是针对某个人而言，哪个更容易升糖，哪个比较不容易升糖而已。</strong></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>所以，一顿饭不要只吃某一种食物，即使是认为是血糖指数较低的食物。荤素搭配、干稀搭配、粗细搭配去吃，总热量不要高，吃够20样(包括油盐酱醋、主食、水果、蔬菜等)。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-role="outer" label="Powered by 135editor.com"><section data-role="outer" label="Powered by 135editor.com"><section data-mpa-template="t" mpa-paragraph-type="title" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86111" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section data-mpa-template-id="851903" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86257" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: 微软雅黑; line-height: 22.7556px; box-sizing: border-box !important;'><section data-role="paragraph" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.483556px; line-height: 22.7556px; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86036" data-color="#ac1d10" data-custom="#ac1d10" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section><section powered-by="xiumi.us" style='max-width: 100%; box-sizing: border-box;'><section style='margin-top: 10px; margin-bottom: 10px; max-width: 100%; box-sizing: border-box; text-align: center;'><section style='padding: 5px; max-width: 100%; box-sizing: border-box; display: inline-block; border-radius: 16px; vertical-align: top; line-height: 1; background-color: rgb(71, 193, 168);'><section style='max-width: 100%; box-sizing: border-box; width: 18px; height: 18px; border-width: 4px; border-style: solid; border-color: rgb(255, 255, 255); border-radius: 50%; display: inline-block; vertical-align: top; background-color: rgb(72, 193, 168);'><br></section><section style='padding-right: 8px; padding-left: 6px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: top; color: rgb(255, 255, 255); height: 18px; line-height: 18px;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>于康：最怕体重和腰围同时增加</strong></span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><section style='max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><p data-brushtype="text" style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(136, 136, 136); font-size: 14px; box-sizing: border-box !important;'>▲ 于康北京协和医院营养科教授，主任医师、博士生导师。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>男士毕业后的5个阶段，从毕业2年、4年、8年到毕业十年以上，有什么变化？除了头发掉得越来越多，就是腰围越来越大。同学聚会，真正腰围控制还不错的同学有几位？寥寥无几。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>这时就要提醒自己，腰围越大带来的慢性并发症就相对更高，寿命相对越短。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>体重跟腰围同时增加的话，高血压、血脂异常、冠心病、糖尿病的风险极高。所以今天开始进行腰围的控制，男性不超过85厘米，女性不超80厘米。我今天布置个作业，回家量量自己的腰围。</strong></span></p><section data-tools="135编辑器" data-id="89169" data-color="rgb(117, 117, 118)" data-custom="rgb(117, 117, 118)"><section><section><section><p><br></p><section data-tools="135编辑器" data-id="89169" data-color="rgb(117, 117, 118)" data-custom="rgb(117, 117, 118)" style='max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com"><section data-role="outer" label="Powered by 135editor.com"><section data-mpa-template="t" mpa-paragraph-type="title" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86111" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section data-mpa-template-id="851903" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86257" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: 微软雅黑; line-height: 22.7556px; box-sizing: border-box !important;'><section data-role="paragraph" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.483556px; line-height: 22.7556px; box-sizing: border-box !important;'><section data-tools="135编辑器" data-id="86036" data-color="#ac1d10" data-custom="#ac1d10" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section><section powered-by="xiumi.us" style='max-width: 100%; box-sizing: border-box;'><section style='margin-top: 10px; margin-bottom: 10px; max-width: 100%; box-sizing: border-box; text-align: center;'><section style='padding: 5px; max-width: 100%; box-sizing: border-box; display: inline-block; border-radius: 16px; vertical-align: top; line-height: 1; background-color: rgb(71, 193, 168);'><section style='max-width: 100%; box-sizing: border-box; width: 18px; height: 18px; border-width: 4px; border-style: solid; border-color: rgb(255, 255, 255); border-radius: 50%; display: inline-block; vertical-align: top; background-color: rgb(72, 193, 168);'><br></section><section style='padding-right: 8px; padding-left: 6px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: top; color: rgb(255, 255, 255); height: 18px; line-height: 18px;'><p style='letter-spacing: 0.544px; max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'>仝小林：防治记个数字歌</strong></span></p><p><span style='max-width: 100%; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><br></strong></span></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p><br></p></section></section></section></section><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;height: auto;'></span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(136, 136, 136); font-size: 14px; box-sizing: border-box !important;'>▲ 仝小林糖尿病专家、中国医学科学院广安门医院原副院长。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>糖尿病不是一种孤立的疾病，患者往往有高血压、血脂紊乱、高尿酸血症、高血脂症等，必须看到代谢综合征这个整体。</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 16px; box-sizing: border-box !important;'>代谢综合征是一个典型的“不良生活习惯病”，治疗必须从改变生活习惯入手。为此我们提出了防治代谢综合征的数字歌：</span></p><p style='max-width: 100%; min-height: 1em; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; line-height: 27.2px; widows: 1; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><blockquote style='color: rgba(0, 0, 0, 0.498); max-width: 100%; font-variant-numeric: normal; font-variant-east-asian: normal; letter-spacing: 0.544px; widows: 1; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>一个信念：与肥胖决裂；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>两个要素：不多吃一口，不少走一步；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>三个不沾：不吸烟，不饮酒，不熬夜；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>四个检查：定期查体重、血压、血糖、血脂；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>五六个月：减肥不求速成，每月减一两公斤即可，五六个月就见成效；</span></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 16px; box-sizing: border-box !important;'>七八分饱：饮食上要“总量控制、结构调整、吃序颠倒”，即每餐只吃七八分饱，以素食为主，同时保证营养均衡；进餐时先吃青菜，快饱时再吃些主食、肉类。<strong><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'>◎ </strong></strong></span></p></blockquote><section data-tools="135编辑器" data-id="89169" data-color="rgb(117, 117, 118)" data-custom="rgb(117, 117, 118)"><section><section><section><section><section data-role="paragraph"><section><section><section><section><section><section data-role="paragraph" style='font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; widows: 1;'><section data-role="outer" label="Powered by 135editor.com"><section data-role="outer" label="Powered by 135editor.com"><section data-role="outer" label="Powered by 135editor.com"><section data-role="paragraph"><section data-tools="135编辑器" data-id="89169" data-color="rgb(117, 117, 118)" data-custom="rgb(117, 117, 118)" style='line-height: 25.6px;'><section><section><section><section><section><section><section style='line-height: 1.75em;'><span style='font-size: 14px;color: rgb(123, 127, 131);'>编辑： 李子豪 编审：大龙</span></section></section></section></section></section></section></section></section></section></section></section></section></section><section data-id="us542719" style='font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; widows: 1;'><section><section><section style='line-height: 1.75em;'><span style='font-size: 14px;color: rgb(123, 127, 131);'><span style='letter-spacing: 0.544px;color: rgb(136, 136, 136);'>本文来源：<span style='letter-spacing: 0.544px;'>健康时报（id：jksb2013</span></span><span style='letter-spacing: 0.544px;color: rgb(136, 136, 136);'><span style='letter-spacing: 0.544px;'>）</span></span></span></section><section data-id="us542719" style='letter-spacing: 0.544px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;'><section><section><hr style='letter-spacing: 0.544px;border-style: solid;border-right-width: 0px;border-bottom-width: 0px;border-left-width: 0px;border-color: rgba(0, 0, 0, 0.1);transform-origin: 0px 0px;transform: scale(1, 0.5);'><p style='letter-spacing: 0.544px;'><br></p></section></section></section><section class="channels_iframe_wrp"><mpvideosnap class="js_uneditable custom_select_card channels_iframe" data-pluginname="videosnap" data-id="export/UzFfAgtgekIEAQAAAAAAeGosW3PiiQAAAAstQy6ubaLX4KHWvLEZgBPErYNQIzVvG-v_zNPgMIuDpQC-KDW9B8m_txWvKqob" data-url="https://findermp.video.qq.com/251/20350/stodownload?encfilekey=XGocBFxVWK5dcyOOqpEU4yZ0ia4qlCRBBI6qR9jiaibXGhTKic912a9ysyNQe6m02ba1EQtutAV4PV1AMagOtazo8rE4rCnO5u96GOZbr0jB8AuG2UhQodRrY7jVj49xIyibgszibAd8UJRRH3Y9X0CN7GB1L8AzpvpamO7L0DnGPTYYbF9ucgAcJcDQ&adaptivelytrans=0&bizid=1023&dotrans=0&hy=SZ&idx=1&m=f5271328afbad0c28775f19c9cef4aa8&token=x5Y29zUxcibCadRELU5qibEkGoaFdiaTCz7MCvyQ73AlTvXZF4flu6XFTaW4Y0ibCuzA" data-headimgurl="http://wx.qlogo.cn/finderhead/4QtDCkraacP3dsNanPAFHz9oHrP2thst4lM3bcru4daJpcYMibmQWMQ/0" data-username="v2_060000231003b20faec8c6eb8c11c5d4c806eb32b07738d7be0a5b11bd4357321a0f6ece66c9@finder" data-nickname="健康千金方" data-desc="做人的三个“标准”#感悟#做人#马未都#做人" data-nonceid="2329805807124876669" data-type="video"></mpvideosnap></section></section></section></section><section style='font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px;'><span class="wxart_image" wx-style='display:inline-block;letter-spacing: 0.544px;widows: 1;box-sizing: border-box !important;visibility: visible !important;width: 677px !important;'></span></section></section></section></section></section></section></section></section></section></section></section></section><br>转载声明：本文转载自「健康千金方」，搜索「jiankangqianjinfang」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/G76dZ_U96q6QqgJgQ4mxRg">阅读原文</a>]。</div><p></p>一个信念：与肥胖决裂；
两个要素：不多吃一口，不少走一步；
三个不沾：不吸烟，不饮酒，不熬夜；
四个检查：定期查体重、血压、血糖、血脂；
五六个月：减肥不求速成，每月减一两公斤即可，五六个月就见成效；
七八分饱：饮食上要“总量控制、结构调整、吃序颠倒”，即每餐只吃七八分饱，以素食为主，同时保证营养均衡；进餐时先吃青菜，快饱时再吃些主食、肉类。◎{:11_242:}{:11_249:}
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