清淡饮食，到底怎么吃？
<section data-tools="135编辑器" data-id="1873" style="white-space: normal;margin-bottom: 0px;"></section><p></p><section data-role="paragraph"><section data-role="paragraph"><section><section><section><section><section><section><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">清淡饮食最根本的原则就是食物多样化。主食应以谷薯类为主，适量多吃蔬菜和水果，经常吃奶类、豆类和适量的鱼、禽、蛋、瘦肉。在此基础上再提倡口味清淡，做到少油、少盐、少糖。推荐一般成年人尝试“一到七”的清淡饮食模式。</span></p><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>1</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>一个水果</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;"><span style="letter-spacing: 0.034em;"></span></span></strong></p></section></section></section></section></section></section></section></section><section><section><section><section><section><section><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">当前，我国居民的膳食结构还不够合理，新鲜蔬菜和水果摄入明显不足。《中国居民膳食指南（2022）》建议一般成年人保证每天摄入200~350克的新鲜水果，果汁不能代替鲜果。大家可以试试每天食用维生素含量丰富的新鲜水果至少1个，约女性拳头大小。</span></p><section style="text-align: center;margin-bottom: 24px;"></section><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>2</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>两盘蔬菜</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;letter-spacing: 0.034em;"></span></strong></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">每天应进食品种多样的蔬菜，菜量相当于两大盘。其中一盘是时令新鲜的深绿色蔬菜。最好生食一些大葱、西红柿、生菜、萝卜等，避免加热时破坏维生素。一般成年人全天实际摄入量，保持在生重500克左右。</span></p><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>3</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>三勺植物油</strong></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">每天烹调用油限量为3勺（普通白搪瓷勺），而且最好食用植物油，尽量少吃动物油，多种食用油轮换着食用。</span></p><section style="text-align: center;margin-bottom: 24px;"></section><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>4</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>四碗杂粮饭</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;letter-spacing: 0.034em;"></span></strong></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">每天食用4碗杂粮饭，生重250～400克。大家不要每天吃大米饭或者白馒头，做米饭时可以加上粗粮、杂豆一起焖，蒸馒头时也可以加点杂粮粉，做到粗细搭配。</span></p><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>5</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>五份蛋白质食物</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;letter-spacing: 0.034em;"></span></strong></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">即每天吃禽畜肉类共50克（生重，最好是瘦肉），鱼50克，蛋1个，豆腐或豆制品200克，牛奶或奶粉冲剂1杯。有的朋友对重量没有直观的概念，建议参考一个中等大小的鸡蛋，大概重50克。</span></p><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">这种以低脂肪的植物蛋白搭配非高脂肪的动物蛋白的方法，经济实惠，而且动物脂肪和胆固醇相对较少，是公认的健康饮食。</span></p><section style="text-align: center;margin-bottom: 24px;"></section><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>6</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>六种调味品</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;letter-spacing: 0.034em;"></span></strong><span style="letter-spacing: 0.034em;color: rgba(0, 0, 0, 0.9);"></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">比如葱、姜、蒜、醋等，还有黑胡椒、小茴香、柠檬汁、咖喱、迷迭香等，一般人群都可以适量食用。只要不过量，这些调味品不仅可以调味，其中的很多成分还对身体有好处。比如醋，能够开胃、促消化，还可以在一定程度上替代盐，避免摄入过多盐分。香辛料大多富含多酚类化合物，有助抗炎、抗氧化。</span></p><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;margin-top: 10px;margin-bottom: 10px;"><section style="display: inline-block;vertical-align: top;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;"><section style=""><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-attachment: scroll;background-image: url(https://www.yongchuantong.com/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/sz_mmbiz_png/Avs40hZ5U2koT9ianCiaNRmcb8ibEYwAqAfzRpzH9mCaibgwTU5RKoMtYDuEfEGMv0icQqPfH8p3NCRDtfOlv1swQLA/640?wx_fmt=png&from=appmsg);background-size: contain !important;"><section style="margin-top: 4px;"><section style="color: rgb(255, 255, 255);"><p><strong>7</strong></p></section></section></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);margin-left: 18px;"><section style="text-align: justify;font-size: 18px;color: rgb(248, 140, 165);"><p style="text-wrap: wrap;"><strong>七杯白开水</strong><strong style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"><span style="font-size: 18px;letter-spacing: 0.034em;"></span></strong><span style="letter-spacing: 0.034em;color: rgba(0, 0, 0, 0.9);"></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><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">轻体力活动的一般人群，每天喝水不少于7杯（总量在1500～1700毫升），以补充体液，促进代谢。可以选凉白开或者淡茶水，少喝含糖饮料。纯果汁因为含糖量高，也不推荐大家饮用。</span></p><p style="text-align: center;"></p></section></section></section></section></section></section></section></section></section></section><section><section><section><section><section><section><section><p style="margin-top: 24px;margin-bottom: 24px;"><span style="font-size: 18px;">坚持“一到七”的饮食模式，基本就能达到营养均衡、饮食清淡的标准。</span></p></section></section></section></section></section></section></section></section></section></section></section></section></section><p style="margin-bottom: 24px;"><span style="font-size: 16px;letter-spacing: 0.034em;">来</span><span style="font-size: 16px;letter-spacing: 0.034em;">源：</span><span style="font-size: 16px;letter-spacing: 0.034em;">《大众健康》杂志</span></p><p style="margin-bottom: 24px;"><span style="font-size: 16px;letter-spacing: 0.034em;"><br/></span></p></section></section><p></p><link rel="stylesheet" href="//www.yongchuantong.com/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_iP4" id="wcn_editor_css"/>
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