这5个习惯你以为会变胖，实际很减肥！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.jiuquhe.com/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=20240712"><!-- 付费贴--> <div class="preview_article "> <!----> <section style="padding: 10px; background-size: auto; background-repeat: repeat; background-position: center center; box-sizing: border-box; background-image: url('https://pic.app.jiuquhe.com/FpQ6-KxD3Z9FHsgDH72HQ6driXc9');"><section style="box-sizing: border-box; font-style: normal; font-weight: 400; text-align: justify; font-size: 16px; color: #3e3e3e;"><section style="text-align: center; margin-top: 10px; margin-bottom: 10px; line-height: 0; box-sizing: border-box;"><section class="empty_paragraph" style="max-width: 100%; vertical-align: middle; line-height: 0; box-sizing: border-box;"></section></section></section><section><p style="text-align: center; line-height: 1.75em;"><span style="font-size: 16px; letter-spacing: 1px;"><span style="font-size: 17px;">为了减肥，不少人</span><span style="font-size: 16px; color: #333333; text-align: justify; caret-color: #ff0000; font-family: mp-quote, -apple-system-font, system-ui, Arial, sans-serif;"><span style="font-size: 17px;">费尽心思</span></span><br /></span></p><p style="text-align: center; line-height: 1.75em;"><span style="font-size: 16px; letter-spacing: 1px;"><span style="font-size: 17px;">但许多人不知道的是</span></span></p><p style="text-align: center; line-height: 1.75em;"><span style="font-size: 16px; letter-spacing: 1px;"><span style="font-size: 17px;">以下这些看似“放肆”的习惯</span></span></p><p style="text-align: center; line-height: 1.75em;"><span style="font-size: 16px; letter-spacing: 1px;"><span style="font-size: 17px;">你以为会变胖</span></span></p><p style="text-align: center; line-height: 1.75em;"><span style="font-size: 16px; letter-spacing: 1px;"><span style="font-size: 17px;">实际特别减肥↓↓</span></span></p></section><p style="line-height: 1.75em;"> </p><section style="line-height: 1.75em;"><section><section style="margin: 10px auto; display: flex; justify-content: center;"><section><section style="display: flex; justify-content: center;"><section style="background-color: #ee6c62; border-radius: 100%; padding: 3px; margin-bottom: 10px; box-sizing: border-box;"><section style="font-size: 16px; letter-spacing: 1.5px; color: #2d0303; width: 36px; height: 36px; border-radius: 100%; display: flex; justify-content: center; align-items: center; background-color: #ffffff; box-sizing: border-box;"><strong>0</strong><strong title="">1</strong></section></section></section><section style="display: flex; justify-content: center;"><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section><section style="background-color: #9bbb59; padding: 5px 35px; margin: 0 4px; box-sizing: border-box;"><section style="font-size: 18px; color: #ffffff; text-align: center;"><span style="font-size: 18px;"><strong>锻炼后，该吃吃该喝喝</strong></span></section></section><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section></section></section></section></section></section><section style="line-height: 1.75em;"><p> </p></section><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><strong><span style="font-size: 17px;">运动完不吃=白练？</span></strong></span><span style="letter-spacing: 1px; text-indent: 2em; caret-color: red;"><span style="font-size: 17px;">有研究发现，</span></span><span style="font-size: 16px; line-height: 1.75em; letter-spacing: 1px; text-indent: 2em; caret-color: red;"><span style="letter-spacing: 1px; text-indent: 2em; caret-color: red;"><span style="font-size: 17px;">运动后，高蛋白饮食组的BMI下降了0.6个点（相当于一个1.7米的成年人约减了3.5斤），还明显减少了深夜零食的摄入频率。</span></span></span><span style="font-size: 16px; line-height: 1.75em; letter-spacing: 1px; text-indent: 2em; caret-color: red;"><span style="letter-spacing: 1px; text-indent: 2em; caret-color: red;"><span style="font-size: 17px;">另外，也有研究提供了有力佐证：如果运动完2小时内，还没有营养补充进来，会让肌糖原重新合成的速度减弱50%。</span></span></span></p><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"> </p><section><section style="line-height: 1.75em;"><section><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">运动后应该补充什么?</span></strong></section></section></section></section></section></section><section><section style="background-color: #ebf1dd; padding-right: 10px; padding-left: 10px; border-bottom: 1px solid #a9dd86; margin: 10px auto; box-sizing: border-box; transform: rotate(0deg); -webkit-transform: rotate(0deg); -moz-transform: rotate(0deg); -o-transform: rotate(0deg);"><section style="width: 100%; max-width: 100% !important; box-sizing: border-box;"><section style="display: block; line-height: 1.75em;"></section></section><section style="padding-top: 10px; padding-bottom: 10px; box-sizing: border-box;"><section style="line-height: 1.75em; letter-spacing: 1.5px; font-size: 14px; color: #333333; background-color: transparent;"><section style="line-height: 1.75em;"><ul class="list-paddingleft-2" style="list-style-type: disc; margin: 0px; padding: 0 0 0 30px; list-style-position: outside;"><li><p><span style="letter-spacing: 1px; font-size: 15px;"><strong><span style="font-size: 17px;">碳水</span></strong><span style="font-size: 17px;">：可以迅速补充肌肉和肝脏中的糖原储备，防止肌肉分解。</span></span></p><p> </p></li><li><p><span style="letter-spacing: 1px; font-size: 15px;"><strong><span style="font-size: 17px;">蛋白质</span></strong><span style="font-size: 17px;">：会刺激肌肉蛋白大量增加，利于肌肉修复和增长。</span></span></p><p> </p></li><li><p><span style="letter-spacing: 1px; font-size: 15px;"><strong><span style="font-size: 17px;">碳水+蛋白质</span></strong><span style="font-size: 17px;">：1+1＞2，能最大程度上优化运动后的恢复过程——有助于快速恢复能量，显著增加肌糖原的合成效率。</span></span></p></li></ul></section><section style="line-height: 1.75em; height: 0px;"><p> </p></section></section></section></section></section><section style="line-height: 1.75em;"><p> </p></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">此外，运动后吃</span><strong><span style="font-size: 17px;">干净碳水+优质蛋白</span></strong><span style="font-size: 17px;">，能让减脂+增肌事半功倍，最简单的搭配就是</span><strong><span style="font-size: 17px;">馒头/玉米饼+牛奶/酸奶/鸡蛋</span></strong><span style="font-size: 17px;">。</span></span></section><section style="line-height: 1.75em;"><section><p> </p></section><section><section style="margin: 10px auto; display: flex; justify-content: center;"><section><section style="display: flex; justify-content: center;"><section style="background-color: #ee6c62; border-radius: 100%; padding: 3px; margin-bottom: 10px; box-sizing: border-box;"><section style="font-size: 16px; letter-spacing: 1.5px; color: #2d0303; width: 36px; height: 36px; border-radius: 100%; display: flex; justify-content: center; align-items: center; background-color: #ffffff; box-sizing: border-box;"><strong>0</strong><strong title="">2</strong></section></section></section><section style="display: flex; justify-content: center;"><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section><section style="background-color: #9bbb59; padding: 5px 35px; margin: 0 4px; box-sizing: border-box;"><section style="font-size: 18px; color: #ffffff; text-align: center;"><span style="font-size: 18px;"><strong>爱吃主食</strong></span></section></section><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section></section></section></section></section><section style="margin: 10px auto;"><section style="font-size: 28px; letter-spacing: 1.5px; color: #a9dd86; text-align: center; margin-bottom: -16px; line-height: 1.75em;"><p> </p></section></section></section><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">吃足够的碳水，一般不会生成太多脂肪</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">一项人体研究表明：大多数多余的碳水会被储存为糖原，只有极小一部分（1%~2%）会转化成脂肪。而且身体在消耗能量时，会优先分解碳水化合物来供能，而不是蛋白质或脂肪。</span></span></section><section style="line-height: 1.75em;"><p> </p></section><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">吃碳水能让食欲更稳定，不易嘴馋</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">长期控碳的朋友都有一种深切的体会——情绪不稳定、难集中注意力，甚至陷入暴饮暴食的恶性循环。</span></span></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><p> </p></section><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">碳水的摄入，能够刺激胰岛素分泌，而胰岛素能够调节FoxO1（人体内的一种调控因子）的活性——胰岛素分泌增加，FoxO1磷酸化失活，从而抑制住食欲。</span></span></p><section style="text-indent: 0px; font-size: 16px; line-height: 1.75em;"><img class="rich_pages wxw-img" style="width: 676.992px !important; visibility: visible !important; height: auto !important; vertical-align: baseline; box-sizing: border-box;" src="https://pic.app.jiuquhe.com/FpCqlQyRXtVZgITJn4edQHqtq5ih" /></section><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; margin-top: 16px; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box; margin-top: 16px;"><strong><span style="font-size: 17px;">吃碳水能促进一种“燃脂激素”分泌</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">有一种叫FGF21的激素，它能帮助身体消耗更多能量，并减少脂肪。研究发现，吃够碳水不仅能刺激FGF21的分泌，还能让它变得更敏感，从而更好地发挥作用。</span></span></section><p style="text-align: center;"> </p><section><section style="margin: 10px auto; display: flex; justify-content: center;"><section><section style="display: flex; justify-content: center;"><section style="background-color: #ee6c62; border-radius: 100%; padding: 3px; margin-bottom: 10px; box-sizing: border-box;"><section style="font-size: 16px; letter-spacing: 1.5px; color: #2d0303; width: 36px; height: 36px; border-radius: 100%; display: flex; justify-content: center; align-items: center; background-color: #ffffff; box-sizing: border-box;"><strong>0</strong><strong title="">3</strong></section></section></section><section style="display: flex; justify-content: center;"><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section><section style="background-color: #9bbb59; padding: 5px 35px; margin: 0 4px; box-sizing: border-box;"><section style="font-size: 18px; color: #ffffff; text-align: center;"><span style="font-size: 18px;"><strong>饭前吃点水果</strong></span></section></section><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section></section></section></section></section><p style="text-align: center;"> </p><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">饭前吃水果有助于正餐热量控制</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">一项研究发现：如果在餐前吃点儿苹果，相比什么都不吃，大约能少摄入187kcal的热量。相当于少吃了一大碗白米饭，或者少喝了一大罐可乐的热量。</span></span></section><section style="line-height: 1.75em;"><p> </p></section><section style="text-align: center;"><img class="rich_pages wxw-img" style="vertical-align: baseline; width: 676.992px !important; visibility: visible !important; height: auto !important; box-sizing: border-box;" src="https://pic.app.jiuquhe.com/FtJoJUi5-sTdz4rg4s8GVehOLlLb" /></section><p style="text-align: center;"> </p><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">饭前吃水果能降低餐后血糖反应</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">一项针对中国人的研究将参与者分为3组，比较他们在午餐时的血糖和胰岛素水平，进一步说明了饭前吃水果的好处——第一组：直接吃米饭；第二组：分两次吃米饭；第三组：饭前吃奇异果。</span></span></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">结果发现，与一次性吃完米饭相比，饭前吃奇异果组降低餐后血糖反应的效果最好。</span></span></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">实验还表明，饭前吃点奇异果，胰岛素的总分泌量更少，可以帮助身体更高效地利用好胰岛素。</span></span></section><section><section style="margin: 10px auto;"><section style="width: 40px; margin-bottom: -20px; margin-left: auto; margin-right: 30px; box-sizing: border-box;"><p> </p></section><section style="background-color: #ebf1dd; padding: 9px; margin: 0 10px; border-radius: 8px; z-index: 3; box-sizing: border-box;"><section style="display: flex; justify-content: flex-start; margin: 10px 0;"><section style="flex-shrink: 0; padding-right: 5px; box-sizing: border-box;"><section style="width: 5px; height: 100%; background-color: #ffe673; box-sizing: border-box;"><p> </p></section></section><section><section style="color: #3f3f3f; font-size: 16px; text-align: left;"><strong><span style="font-size: 17px;">吃水果遵循两点，</span></strong></section><section style="color: #3f3f3f; font-size: 16px; text-align: left;"><strong><span style="font-size: 17px;">能让减肥+控糖事半功倍</span></strong></section></section></section><section style="background-color: #f9fdff; padding: 20px 15px; border-radius: 5px; box-sizing: border-box;"><section style="text-align: justify; line-height: 1.75em; letter-spacing: 1.5px; font-size: 14px; color: #373737; background-color: transparent;"><p><span style="font-size: 15px;"><span style="font-size: 17px;">①避免高糖、高热量水果；</span></span></p><p> </p><p><span style="font-size: 15px;"><span style="font-size: 17px;">②吃营养素密度高的水果。</span></span></p></section></section></section></section></section><section style="line-height: 1.75em;"><section><p> </p></section><section><section style="margin: 10px auto; display: flex; justify-content: center;"><section><section style="display: flex; justify-content: center;"><section style="background-color: #ee6c62; border-radius: 100%; padding: 3px; margin-bottom: 10px; box-sizing: border-box;"><section style="font-size: 16px; letter-spacing: 1.5px; color: #2d0303; width: 36px; height: 36px; border-radius: 100%; display: flex; justify-content: center; align-items: center; background-color: #ffffff; box-sizing: border-box;"><strong>0</strong><strong title="">4</strong></section></section></section><section style="display: flex; justify-content: center;"><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section><section style="background-color: #9bbb59; padding: 5px 35px; margin: 0 4px; box-sizing: border-box;"><section style="font-size: 18px; color: #ffffff; text-align: center;"><span style="font-size: 18px;"><strong>爱吃肉类</strong></span></section></section><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section></section></section></section></section></section><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"> </p><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="caret-color: red; letter-spacing: 1px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><span style="font-size: 17px;">纯吃素的饮食模式下，丢失的多是水分和肌肉，长期低能量摄入可能触发代谢保护机制，让减脂更难。</span></span></p><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">万万没想到，吃肉才是减肥“外挂”。</span></span><span style="caret-color: red; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><span style="font-size: 17px;">减肥时保证充足蛋白质摄入，能有效减轻体重、降低脂肪量，还能调节血脂健康。</span></span></p><p style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"> </p><section style="line-height: 1.75em;"><p> </p></section><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">吃够肉能长效释放饱腹感</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">当你摄入足够的蛋白质时，消化过程中会刺激肠道释放胆囊收缩素（CCK），这种激素能够向大脑发送信号，告诉你“够了，够了”。</span></span></section><section style="line-height: 1.75em;"><p> </p></section><section style="line-height: 1.75em;"><section style="display: flex; justify-content: flex-start; align-items: center; margin: 20px 0 20px 10px;"><section style="display: flex; align-items: center;"><section style="display: flex; align-items: center;"><section style="flex-shrink: 0;"><section style="width: 4px; height: 20px; background-color: #ee6c62; border-radius: 15px; overflow: hidden; box-sizing: border-box;"><p> </p></section></section></section><section style="font-size: 16px; color: #333333; text-align: center; padding: 0px 7px; box-sizing: border-box;"><strong><span style="font-size: 17px;">吃够肉能减少肌肉流失，防止肥肉反弹</span></strong></section></section></section></section><section style="text-indent: 2em; font-size: 16px; line-height: 1.75em;"><span style="letter-spacing: 1px;"><span style="font-size: 17px;">一方面，蛋白质是肌肉修复和生长的必要“肥料”，更多的肌肉有助于防止脂肪堆积，并保持较高的基础代谢率；另一方面，健康的肌肉还能更有效地储存糖分。</span></span></section><section style="text-align: center;"><img class="rich_pages wxw-img" style="width: 676.992px !important; visibility: visible !important; height: auto !important; vertical-align: baseline; box-sizing: border-box;" src="https://pic.app.jiuquhe.com/Fn1bP-lCmZrTDD-JQX9JI5gYmkzm" /></section><section style="line-height: 1.75em;"><p> </p></section><section><section style="margin: 10px auto;"><section style="width: 40px; margin-bottom: -20px; margin-left: auto; margin-right: 30px; height: 0px; box-sizing: border-box;"><p> </p></section><section style="background-color: #ebf1dd; padding: 9px; margin: 0 10px; border-radius: 8px; z-index: 3; box-sizing: border-box;"><section style="display: flex; justify-content: flex-start; margin: 10px 0;"><section style="flex-shrink: 0; padding-right: 5px; box-sizing: border-box;"><section style="width: 5px; height: 100%; background-color: #ffe673; box-sizing: border-box;"><p> </p></section></section><section><section style="color: #3f3f3f; font-size: 16px; text-align: center;"><strong><span style="font-size: 17px;">怎么吃肉，减肥才能事半功倍？</span></strong></section></section></section><section style="background-color: #f9fdff; padding: 20px 15px; border-radius: 5px; box-sizing: border-box;"><section style="text-align: justify; line-height: 1.75em; letter-spacing: 1.5px; font-size: 14px; color: #373737; background-color: transparent;"><p><span style="font-size: 15px;"><span style="font-size: 17px;">①首选</span><strong><span style="font-size: 17px;">鱼肉、虾肉、鸡肉、鸭肉</span></strong><span style="font-size: 17px;">（海鲜类和禽肉）等，畜肉如牛肉、猪肉、羊肉等次选；</span></span></p><p> </p><p><span style="font-size: 15px;"><span style="font-size: 17px;">②以瘦肉为主，带皮、带筋膜、油脂多的不选；</span></span></p><p> </p><p><span style="font-size: 15px;"><span style="font-size: 17px;">③烹饪时，尽可能去皮、去肥肉，不吃酱肉、烟熏肉、腌肉、火腿、香肠等高盐、高油的加工肉。</span></span></p></section></section></section></section></section><section style="line-height: 1.75em;"><p> </p></section><section><section><section><section style="margin: 10px auto; display: flex; justify-content: center;"><section><section style="display: flex; justify-content: center;"><section style="background-color: #ee6c62; border-radius: 100%; padding: 3px; margin-bottom: 10px; box-sizing: border-box;"><section style="font-size: 16px; letter-spacing: 1.5px; color: #2d0303; width: 36px; height: 36px; border-radius: 100%; display: flex; justify-content: center; align-items: center; background-color: #ffffff; box-sizing: border-box;"><strong>0</strong><strong title="">5</strong></section></section></section><section style="display: flex; justify-content: center;"><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section><section style="background-color: #9bbb59; padding: 5px 35px; margin: 0 4px; box-sizing: border-box;"><section style="font-size: 18px; color: #ffffff; text-align: center;"><span style="font-size: 18px;"><strong>爱睡觉</strong></span></section></section><section style="flex-shrink: 0; display: flex; align-items: center;"><section style="width: 7px; height: 60%; background-color: #ee6c62; box-sizing: border-box;"><p> </p></section></section></section></section></section></section><p> </p><section style="text-indent: 2em;"><span style="letter-spacing: 1px; font-size: 16px; text-indent: 2em; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><span style="font-size: 17px;">研究发现，对于超重的人来说，</span></span><span style="letter-spacing: 1px; font-size: 16px; text-indent: 2em; font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><span style="font-size: 17px;">每天多睡1个小时可以减少大约270kcal（270kcal≈少吃2碗大米饭）的热量摄入。</span></span></section></section></section><section style="line-height: 1.75em;"><p> </p></section><section><section style="margin: 10px auto;"><section style="width: 40px; margin-bottom: -20px; margin-left: auto; margin-right: 30px; height: 0px; box-sizing: border-box;"><p> </p></section><section style="background-color: #ebf1dd; padding: 9px; margin: 0 10px; border-radius: 8px; z-index: 3; box-sizing: border-box;"><section style="display: flex; justify-content: flex-start; margin: 10px 0;"><section style="flex-shrink: 0; padding-right: 5px; box-sizing: border-box;"><section style="width: 5px; height: 100%; background-color: #ffe673; box-sizing: border-box;"><p> </p></section></section><section><section style="color: #3f3f3f; font-size: 16px; text-align: center;"><strong><span style="font-size: 17px;">遵循两点可以让睡觉减肥事半功倍</span></strong></section></section></section><section style="background-color: #f9fdff; padding: 20px 15px; border-radius: 5px; box-sizing: border-box;"><section style="text-align: justify; line-height: 1.75em; letter-spacing: 1.5px; font-size: 14px; color: #373737; background-color: transparent;"><p><span style="background-color: transparent; caret-color: red; font-size: 15px;"><span style="font-size: 17px;">①睡得早，在22~23点之间入睡；</span></span></p><p> </p><p><span style="font-size: 15px;"><span style="font-size: 17px;">②睡得久，睡眠时间维持在7小时左右。</span></span></p></section></section></section></section></section><section style="line-height: 1.75em;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; orphans: 2; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; background-color: #ffffff; color: #353535; text-align: center; font-size: 16px; letter-spacing: 0.54px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: #353535; letter-spacing: 0.54px; caret-color: #ff0000; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: #353535; letter-spacing: 0.54px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 5px 0px; padding: 0px; outline: 0px !important; box-sizing: border-box !important; overflow-wrap: break-word !important; color: #000000; line-height: normal; letter-spacing: 1.5px; cursor: text; min-height: 1em; font-family: 黑体, Arial, sans-serif; max-width: 100%; max-inline-size: 100%;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; orphans: 2; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center; font-size: 16px; background-color: #ffffff; color: #353535; letter-spacing: 0.54px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif;"><p style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; clear: both; min-height: 1em; color: rgba(0, 0, 0, 0.9); font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; font-size: 17px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; letter-spacing: 0.578px;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: #888888; font-size: 14px;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="font-size: 12px;">来源</span></span><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: #888888; font-size: 14px; letter-spacing: 0.578px;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="font-size: 12px;"> | 四川疾控</span></span></span></span></p><p style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; clear: both; min-height: 1em; color: rgba(0, 0, 0, 0.9); font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; font-size: 17px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; orphans: 2; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center; letter-spacing: 0.578px;"> </p><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important; display: flex; justify-content: center; align-items: center; width: 677px; height: 0px;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"> </span></section></section></section><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; color: rgba(0, 0, 0, 0.9); font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; font-size: 17px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0.544px; orphans: 2; text-align: justify; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; background-color: #ffffff;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"> </span></section><section class="empty_paragraph" style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 0.544px; orphans: 2; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; text-align: center; color: #3e3e3e; font-size: 16px; background-color: #ffffff; clear: both; min-height: 1em; caret-color: #ff0000; font-family: -apple-system, system-ui, Arial, sans-serif;"></section><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important; display: flex; justify-content: center; align-items: center; width: 677px; height: 0px;"><span style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"> </span></section></section></section></section></section></section></section></section><p style="display: none;"> </p> <!----></div> 学到了减肥科普多来点！
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