美国心脏协会AHA每五年更新饮食指南，最新版见内（转）

来源: dudaan 于 2026-04-01 06:20:38 [] [博客] [旧帖] [给我悄悄话] 阅读数 : (4884 bytes)
  1. Adjust energy intake and expenditure to achieve and maintain a healthy body weight. Simply put, try to balance how much you eat with how active you are each day.
  2. Eat plenty of vegetables and fruits, and choose a wide variety. Fruits and vegetables contain essential nutrients for your heart. Eating them in their whole form, rather than juice, also provides much-needed fiber.
  3. Choose foods made mostly with whole grains rather than refined grains. Some common whole grains include whole wheat bread, oats, brown rice, and quinoa.
  4. Choose healthy sources of protein. The guidelines recommend eating more plant-based sources, such as beans, lentils, nuts, and seeds, rather than meat.
  5. Choose sources of unsaturated fats in place of sources of saturated fat. For instance, cook with plant oils—such as olive oil and canola oil—instead of animal fats, like butter or beef tallow.
  6. Choose minimally processed foods instead of ultra-processed foods. Ultra-processed foods are highly manufactured and often contain added sugar, high sodium, preservatives, and additives.
  7. Minimize intake of added sugars in beverages and foods. Diets high in added sugar have been consistently linked with poor heart health and higher cardiovascular disease risk.
  8. Choose foods low in sodium and prepare foods with minimal or no salt. More than 70% of the sodium Americans eat comes from packaged foods or restaurant meals.3
  9. If alcohol is not consumed, do not start; if alcohol is consumed, limit intake. In short, the less alcohol consumed, the better.
 
 

所有跟帖： 

• 这个就对了，但 -曲艺- ♂ 给 曲艺 发送悄悄话 (841 bytes) () 04/01/2026 postreply 06:23:26

• 据有关专业人士评论，最引人注目的是两点 -dudaan- ♂ 给 dudaan 发送悄悄话 dudaan 的博客首页 (316 bytes) () 04/01/2026 postreply 06:24:56

• 我同意这两点，这俩点乃是整个观点的精华，但 -曲艺- ♂ 给 曲艺 发送悄悄话 (182 bytes) () 04/01/2026 postreply 06:29:56

• 多吃豆腐，豆腐干。华人有这个便利 -weed123- ♀ 给 weed123 发送悄悄话 (0 bytes) () 04/01/2026 postreply 09:44:27

• 豆腐干也得炒肉才好吃啊 -曲艺- ♂ 给 曲艺 发送悄悄话 (167 bytes) () 04/01/2026 postreply 09:55:24

• 我不吃肉，所以经常素炒。葱烧豆腐，豆腐干炒芹菜，韭菜，蒜苗等都不错。我还喜欢鱼烧豆腐，虾烧豆腐。 -AprilMei- ♀ 给 AprilMei 发送悄悄话 AprilMei 的博客首页 (0 bytes) () 04/01/2026 postreply 10:00:30

• 好，下次弄个虾皮烧豆腐试试 -曲艺- ♂ 给 曲艺 发送悄悄话 (0 bytes) () 04/01/2026 postreply 11:00:34

• 鱼虾也是肉啊。听说豆腐草酸多，雌激素多。适合女士。 -TallyW- ♂ 给 TallyW 发送悄悄话 (0 bytes) () 04/02/2026 postreply 05:10:58

• 我现在就是这么做的，对我来说很合适。多吃豆类鱼类，少吃红肉少吃脂肪类，刚刚好。 -6thsense- ♀ 给 6thsense 发送悄悄话 (0 bytes) () 04/01/2026 postreply 10:25:43

• 其实严格来说是鱼可以吃、但 -曲艺- ♂ 给 曲艺 发送悄悄话 (197 bytes) () 04/01/2026 postreply 11:06:38

• 我也支持你的观点：吃“红肉”，吃黄油，喝全脂奶。 -lawattaction- ♀ 给 lawattaction 发送悄悄话 (0 bytes) () 04/01/2026 postreply 21:09:58

• 我祖母活到98（还是99忘了反正没到100），是个素食者因为对肉腥极其敏感。一辈子没看过医生、没吃过药、没动过手术、没打 -曲艺- ♂ 给 曲艺 发送悄悄话 (102 bytes) () 04/01/2026 postreply 19:08:04

• 我45以前不太喜欢吃红肉 体重不过100磅，50后开始红肉 全脂奶，体重不变，身体比以前健康很多，气色也好很多 -lemay2025- ♀ 给 lemay2025 发送悄悄话 (70 bytes) () 04/02/2026 postreply 12:59:33

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