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每天蔬菜水果 要保证1斤 蔬菜要生吃

2017-09-06 06:06:42   中国青年网

前瞻性城乡流行病学研究(PURE)为各国改进营养政策提供了一项证据:吃较多的水果者,心血管、非心血管和总死亡的风险比较低,豆类食物也降低死亡。

而对于蔬菜而言,生吃最好,可降低总死亡率,做熟了的菜对死亡降低的贡献有限。研究还发现,每天吃3~4份水果、蔬菜和豆类(8两到1斤左右),就已经足矣。

同期述评中,哈佛大学公共卫生学院Toledo等指出,水果和蔬菜对健康有好处是公认的,但该研究证实,每天3-4份水果和蔬菜就已足够,这是一个很容易实现的目标。

而且,Toledo认为,强调蔬菜水果,可以减少含糖饮料和红肉等不健康饮食。

但研究发现,中国人吃这三种食物的比例较低,基本全球垫底:每天不足3份,比南亚略高,还比不上非洲。

以往研究发现,这可能与加工蔬菜可能会破坏一些营养素,比如维生素和酶类,还有可能产生有害的物质有关。之前在欧洲有研究发现,生吃蔬菜优于加工后吃。但是在南亚,非洲和东南亚,很少人生食蔬菜。

该研究是第一个评价不同经济水平国家和地区人群中水果、蔬菜和豆类摄入量与心血管疾病风险关系的研究。

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