zxcvb: WHO最新膳食指南出爐!強烈建議這麼吃碳水、脂肪

WHO最新膳食指南出爐!強烈建議這麼吃碳水、脂肪


10 Aug 2023 at 05:01pm
人們的生活水平日益提高,物質越來越多樣化,我們的餐飲也更加多元、快捷。但有的時候,我們的飲食行為卻導致了發胖或病從口入。到底怎麼安排才是合理的飲食?

近期,世界衛生組織(WHO)發布了3份新的膳食指南,提供了碳水化合物脂肪飽和脂肪反式脂肪的攝入建議。指南給出的建議中,分為“強烈建議”(strong recommendation)和“有條件的建議”(conditional recommendation)兩個級別。“強烈建議”代表確信實行這一建議利大於弊,可以在各國製定膳食指南時直接採納;“有條件的建議”,表示不確定實施這一建議的收益有多大,建議供大家參考。

碳水化合物應該怎麼吃?

碳水化合物是由碳、氫、氧三種元素組成的有機化合物,包括可被人體消化吸收的單醣、雙醣、澱粉等,以及一些膳食纖維、益生元等,在糧食糖果水果含量較高,是人類最經濟和最主要的能量來源。WHO指南中的建議如下:

【強烈建議】德國必邦副作用屈臣氏美國卡宴正品日本藤素日本藤素官網日本藤素效果日本藤素藤素春藥日本藤素正品催情性藥日本藤素屈臣氏日本藤素日本藤素如何吸引臺灣男人臺灣屈臣氏日本藤素日本藤素藥局



1.建議碳水化合物的攝入量應主要來自全穀物、蔬菜、水果豆類(適用於所有2歲及以上的個人)。

2.建議成年人每天至少攝入400克蔬菜和水果。

3. 建議成人每天至少攝入25克從食物中攝取的天然膳食纖維。

【有條件的建議】

對於兒童和青少年,WHO建議蔬菜和水果的攝入量:


  • 2-5歲,每天至少250克;

  • 6-9歲,每天至少350克;

  • 10歲或以上,每天至少400克。



兒童和青少年每天攝入天然膳食纖維的量:



指南指出,食用更多的全谷物、蔬菜、水果和豆类与死亡率和疾病风险的显著降低有关:


  • 全因死亡風險降低近20%

  • 冠心病(以及更廣泛的心血管疾病)的風險降低10-20%

  • 可使患2型糖尿病的風險降低20%以上;

  • 可降低16%的結腸直腸癌和癌症死亡率。



在日常飲食中,我們的主食可以選擇食用健康的碳水,如糙米、燕麥、藜麥、玉米、蕎麥、青稞等,減少精加工米麵的攝入。而蔬果、豆類(綠豆、紅小豆、花豆、蠶豆等)要盡可能選擇新鮮的,或經過最低限度加工的食品,非油炸、不添加脂肪、糖或鹽的食品,是我們的首選,油炸蔬菜、果脯蜜餞等就需要盡可能避開了。

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