为什么你戒了碳水还胖？90% 的人没搞懂 “碳水好坏” 的真相
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text-decoration-style: initial; text-decoration-color: initial; background-color: #ffffff; display: inline-block; flex: 0 1 auto; vertical-align: top; visibility: visible; overflow-wrap: break-word !important; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px 10px; outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important; color: #85423c; text-align: center; visibility: visible;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box; visibility: visible; overflow-wrap: break-word !important; height: 0px;"></section></section></section><p style="text-align: justify; -webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; clear: both; min-height: 1em; color: rgba(0, 0, 0, 0.9); font-size: 14px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: 1.5px; 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; line-height: 1.5em; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: optima-l;"> </p><section><section><p>提到 “碳水化合物”，关注体重管理的人群一定不陌生。这种营养素让人又爱又恨 —— 有人对它欲罢不能，而减肥者则将其视为 “大敌”。</p><p style="line-height: 1.5em;"> </p><p>碳水常被视为长胖元凶、血糖杀手，但是你知道吗？碳水也分“好”与“坏”。今天，我们就来解析碳水的真相。</p><p style="line-height: 1.5em;"> </p><section style="max-width: 100%; vertical-align: middle; line-height: 0; box-sizing: border-box;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%; height: auto !important; box-sizing: border-box; max-width: 100% !important;" src="https://pic.app.jiuquhe.com/FrO2zdZvMjM7nqvNylvouv7mK6Bi" /></section><p> </p></section></section></section></section><section style="max-width: 100%; box-sizing: border-box;"><section style="text-align: unset; max-width: 100%; box-sizing: border-box;"><section style="z-index: 3; box-sizing: border-box;"><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin: 10px 0px -15px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: bottom; align-self: flex-end; flex: 0 0 auto; min-width: 5%; max-width: 100%; height: auto; padding: 2px 15px; border-radius: 180px; overflow: hidden; background-color: #0799cc; margin: 0px 10px -10px; box-shadow: #cbeef4 5px 0px 0px 0px, #cbeef4 -5px 0px 0px 0px; box-sizing: border-box;"><section style="text-align: justify; color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">什么是碳水？</strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="box-sizing: border-box; font-size: 16px; line-height: 2em;">“碳水”全称碳水化合物，是人体三大产能营养素之一，</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">从结构上可分为</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">单糖</span></strong></span><span style="font-size: 16px; box-sizing: border-box;">（葡萄糖、果糖）、</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">双糖</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">（蔗糖、麦芽糖、乳糖）、</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">寡糖</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">（低聚果糖）和</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">多糖</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">（淀粉、糖原、膳食纤维）。大脑和肌肉活动主要依赖葡萄糖供能。此外，充足的碳水摄入有助于</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">节约蛋白质、维持脂肪正常代谢。</span></strong></span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">由于米、面等主食中碳水化合物的含量较高，人们逐渐在日常口语中用“碳水”指代主食，但严格来说，</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">“碳水”是营养素，“主食”是一类食物，两者本质不同。</span></strong></span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="vertical-align: middle; display: inline-block; line-height: 0; width: 100%; height: auto; max-width: 100% !important; box-sizing: border-box;"><img class="rich_pages wxw-img" style="vertical-align: middle; width: 100%; height: auto !important; box-sizing: border-box; max-width: 100% !important;" src="https://pic.app.jiuquhe.com/Fuvgdope9nsywFra2i0evQfIKX1d" /></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin: 10px 0px; box-sizing: border-box;"><section style="display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; flex: 0 0 auto; height: auto; align-self: flex-end; background-color: #0799cc; padding: 0px 5px 0px 8px; border-top-left-radius: 10px; border-bottom-left-radius: 10px; overflow: hidden; box-sizing: border-box;"><section style="color: #ffffff; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;">01</p></section></section><section style="display: inline-block; vertical-align: top; width: auto; align-self: flex-start; flex: 0 0 auto; min-width: 5%; max-width: 100%; height: auto; padding: 7px 20px; border-top-left-radius: 10px; border-top-right-radius: 10px; border-bottom-right-radius: 10px; overflow: hidden; background-color: #ffffff; box-sizing: border-box; border: 1px solid #0799cc;"><section style="color: #0799cc; font-size: 18px; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">碳水也分好坏？</strong></p></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">近年，哈佛大学研究团队发表的一项研究发现，低碳水饮食确实有助于长期体重管理，但关键在于碳水的“质”而非“量”——</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">较少精制碳水、较多植物蛋白和健康脂肪的“高质量”低碳饮食，与体重减少相关；</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">而依赖精制碳水、更多动物蛋白和不健康脂肪的“低质量”低碳饮食，反而可能加速体重增加。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">好碳水：健康守护者</strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">好碳水主要来源于加工程度低、营养保留完整的天然植物性食物，具备低升糖指数（GI）、高膳食纤维、高营养密度的特点。</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">消化吸收较慢，能持久稳定地供能，避免血糖快速大幅波动，有助于降低糖尿病和心血管疾病风险。</span></strong></span>主要包括：</p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">1.全谷物：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">如糙米、燕麦、藜麦、全麦粉等。保留了完整谷物的胚乳、胚芽和麸皮，富含B族维生素和膳食纤维。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">2.薯类：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">如土豆、红薯、紫薯、山药等。高钾高纤维，饱腹感强。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><section style="text-align: center;"><img class="rich_pages wxw-img" style="height: auto !important; vertical-align: baseline; width: 100%; box-sizing: border-box; max-width: 100% !important;" src="https://pic.app.jiuquhe.com/Fpe0OIIypbg3FC2T3_ESNrSUZGrj" /></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">3.杂豆类：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">如红豆、绿豆、芸豆、鹰嘴豆等，兼有优质碳水与植物蛋白。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">4.淀粉类蔬菜：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">如南瓜、莲藕、百合等，升糖较缓，可部分代替主食。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">5.低GI水果：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">如苹果、梨、桃、蓝莓、橙子等，富含抗氧化物质，糖尿病患者也可适量食用。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">坏碳水：甜蜜陷阱</strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">坏碳水多为精加工或大量添加糖的食品。好吃令人上瘾，但是营养价值低，几乎只提供能量，升糖快，易引发血糖骤升骤降，导致“过山车式”的饥饿感，饱腹感差，因此很容易进食过量。</span><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">长期大量食用，会增加肥胖、糖尿病、心血管疾病等慢性病风险。</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">主要包括：</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">1.精制谷物：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">白米饭、白面包、白面条等，加工过程中损失了绝大部分的膳食纤维、维生素。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">2.甜食与饮料：</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">糕点、糖果、奶茶、汽水等，几乎只提供“空热量”。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="text-align: center;"><img class="rich_pages wxw-img" style="height: auto !important; vertical-align: baseline; width: 100%; box-sizing: border-box; max-width: 100% !important;" src="https://pic.app.jiuquhe.com/FlKJMIbraTqnTU7fmdDkJZpA11XI" /></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="text-align: center; justify-content: center; display: flex; flex-flow: row; margin: 10px 0px; box-sizing: border-box;"><section style="display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; flex: 0 0 auto; height: auto; align-self: flex-end; background-color: #0799cc; padding: 0px 5px 0px 8px; border-top-left-radius: 10px; border-bottom-left-radius: 10px; overflow: hidden; box-sizing: border-box;"><section style="color: #ffffff; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;">02</p></section></section><section style="display: inline-block; vertical-align: top; width: auto; align-self: flex-start; flex: 0 0 auto; min-width: 5%; max-width: 100%; height: auto; padding: 7px 20px; border-top-left-radius: 10px; border-top-right-radius: 10px; border-bottom-right-radius: 10px; overflow: hidden; background-color: #ffffff; box-sizing: border-box; border: 1px solid #0799cc;"><section style="color: #0799cc; font-size: 18px; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">如何科学吃碳水？</strong></p></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="font-style: normal;">1. 优化结构</span></em></strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="text-align: unset; caret-color: red; color: #0799cc; line-height: 2em;"><strong><span style="line-height: 2em;">多选择全谷物、薯类、杂豆等好碳水，减少精制谷物和甜食饮料的摄入。</span></strong></span><span style="text-align: unset; caret-color: red; color: #000000; line-height: 2em;">比如，将1/3精白米替换为糙米、燕麦米、杂豆等，或者用红薯、玉米作为主食。儿童、老人及胃肠消化功能较弱的人群避免全吃粗粮。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="font-style: normal;">2. 控制总量</span></em></strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">《中国居民膳食指南》推荐每天碳水提供的能量应占总能量的50%~65%。</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">碳水摄入过少，身体可能被迫分解蛋白质供能，导致肌肉丢失、脱发、烦躁易怒、月经紊乱等问题。碳水摄入过多，多余的碳水会转化为脂肪储存起来，特别是腹部脂肪堆积。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="font-style: normal;">3. 巧妙搭配</span></em></strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="color: #0799cc; font-size: 16px; line-height: 2em;"><strong><span style="color: #0799cc; box-sizing: border-box; font-size: 16px; line-height: 2em;">好碳水还得搭配优质蛋白（豆制品、鸡蛋、牛奶、鱼虾、瘦肉）和健康脂肪（植物油、坚果），</span></strong></span><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">尤其强调增加植物性食物的摄入，有助于进一步稳定血糖，增强饱腹感。</span></p><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="text-align: center;"><img class="rich_pages wxw-img" style="height: auto !important; vertical-align: baseline; width: 100%; box-sizing: border-box; max-width: 100% !important;" src="https://pic.app.jiuquhe.com/Fr61Ua2g6eNFiAxfcpCvdOc6XYur" /></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><section style="justify-content: center; display: flex; flex-flow: row; margin: 0px 0px 10px; box-sizing: border-box;"><section style="display: inline-block; width: auto; vertical-align: top; min-width: 10%; max-width: 100%; flex: 0 0 auto; height: auto; background-color: #0799cc; border-radius: 20px; overflow: hidden; align-self: flex-start; padding: 2px 15px; box-sizing: border-box; border: 0px none #3e3e3e;"><section style="margin: 0px 0%; box-sizing: border-box;"><section style="color: #ffffff; letter-spacing: 1px; box-sizing: border-box;"><p style="margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="font-style: normal;">4. 食物多样</span></em></strong></p></section></section></section></section><p style="margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1em;"> </p><p style="text-align: unset; font-style: normal; font-weight: 400; font-size: 16px; color: #3e3e3e; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">每天3种谷薯杂豆，每天4种新鲜蔬菜和水果，让身体得到更全面的营养。</span></p><p style="text-align: unset; font-style: normal; font-weight: 400; font-size: 16px; color: #3e3e3e; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"> </p><p style="text-align: unset; font-style: normal; font-weight: 400; font-size: 16px; color: #3e3e3e; max-width: 100%; margin: 0px; padding: 0px; box-sizing: border-box; line-height: 1.5em;"><span style="color: #000000; box-sizing: border-box; font-size: 16px; line-height: 2em;">碳水并不是洪水猛兽，关键在于优选好碳水，控制总量，搭配合理，碳水就会成为我们健康的好伙伴。明早不妨把白面包换成全麦面包，让健康和美味同行，开启活力满满的一天！</span></p><section style="box-sizing: border-box; text-align: justify; font-size: 16px; color: #3e3e3e;"><section style="max-width: 100%; text-align: left; box-sizing: border-box;"><section style="box-sizing: border-box;"><section style="max-width: 100%; margin-left: 16px; margin-right: 16px; box-sizing: border-box;"><section style="text-align: justify; max-width: 100%; color: #000000; line-height: 2; box-sizing: border-box;"><section style="line-height: 2; box-sizing: border-box; text-align: justify; font-size: 16px; color: #3e3e3e;"><section style="text-align: unset; line-height: 2em; max-width: 100%; box-sizing: border-box;" data-pm-slice="16 10 ["para",{"tagName":"section","attributes":{"style":"line-height: 2;box-sizing: border-box;text-align: justify;font-size: 16px;color: rgb(62, 62, 62);","data-pm-slice":"5 12 []"},"namespaceURI":"http://www.w3.org/1999/xhtml"},"para",{"tagName":"section","attributes":{"style":"max-width: 100%;box-sizing: border-box;"},"namespaceURI":"http://www.w3.org/1999/xhtml"}]"><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; text-align: justify; caret-color: rgba(0, 0, 0, 0); text-decoration-thickness: initial; letter-spacing: 0.544px; background-color: #ffffff; color: rgba(0, 0, 0, 0.9); font-size: 17px; line-height: 1.92; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; margin: 17px 0px 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important; color: #3e3e3e; letter-spacing: 1px;"><section style="-webkit-tap-highlight-color: transparent; margin: 40px 0px 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"><section style="-webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; outline: 0px; max-width: 100%; letter-spacing: 0.544px; text-align: justify; text-decoration-thickness: initial; font-size: 14px; color: #3e3e3e; background-color: #ffffff; line-height: 2.5; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: system-ui, -apple-system, 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-size: 16px; caret-color: #000000; text-align: left; background-color: #191919; color: #a3a3a3; font-family: system-ui, -apple-system, 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; background-color: #ffffff; text-align: center; letter-spacing: 0.578px; color: #e8763b; font-family: optima-l;"><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;"><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-size: 16px; 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; 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;"> | 央视科教</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-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; 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;">声明 | 本文消息、图片来源网络，仅作健康科普，如有侵权请联系删除</span></span></span></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-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; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; 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; letter-spacing: 0.544px; 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 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-size: 16px; 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; letter-spacing: 0.544px; color: #3e3e3e; text-align: center; background-color: #ffffff; clear: both; min-height: 1em; caret-color: #ff0000; font-family: -apple-system, system-ui, Arial, sans-serif;"><img class="rich_pages wxw-img" 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; vertical-align: bottom; height: auto !important; visibility: visible !important; width: 625px !important;" src="https://pic.app.jiuquhe.com/FngaJj4Q5c8LyO8gYoJj4MdQoGKF" alt="图片" /></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p style="display: none;"> </p> <!----></div> 有道理！ 这个科普真的太好了
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