点亮星标，不错过每一次推送
健康时报曹子豪 摄
这样吃饭的人，
患脂肪肝风险大大增加！
2. 每周吃饭太快≤1次
3. 每周吃饭太快≥2次
健康时报 毛圆圆 摄
吃饭三个改变，很多疾病都少了
研究截图
健康时报任璇 摄
2020年，新加坡研究人员在《临床营养学》上发表了一项研究，比较第一口吃哪种食物对我们身体血糖、胰岛素、饱腹感等的影响。结果发现：“蔬菜→蛋白质肉类→主食”的吃饭顺序，对控制餐后血糖的效果的确是最好的；如果很难做到，那么先吃蔬菜，然后再一口肉一口饭地吃，也足够好。⑩
精选
本文综合自：
①Zhang, M., Sun, X., Zhu, X. et al. Association between fast eating speed and metabolic dysfunction-associated steatotic liver disease: a multicenter cross-sectional study and meta-analysis. Nutr. Diabetes 14, 61 (2024). https://doi.org/10.1038/s41387-024-00326-x
②吴楠，叶香芳，张文静，等.进食速度与肥胖的相关性分析.中华内分泌代谢杂志, 2022,38(3) : 186-189.
③2022-04-18中国循环杂志微信公众号《吃饭快，让人胖！邵逸夫医院研究》
④2019-06-11 健康时报《吃饭快，容易得胃病》
⑤2023-09-11国际糖尿病idiabetes《诸多讲究！进食速度和食物温度与2型糖尿病之间关系的最新发现》
⑥Association between eating rate and obesity: a systematic review and meta-analysis.Ohkuma T1,2, Hirakawa Y3, Nakamura U2, Kiyohara Y1,3, Kitazono T1,2, Ninomiya T1,2,http://3.Int J Obes (Lond). 2015
⑦Wang Y, Li F, Li X, et al, (2024). Breakfast skipping and risk of all-cause, cardiovascular and cancer mortality among adults: a systematic review and meta-analysis of prospective cohort studies. Food Funct. 15(11):5703-5713. doi: 10.1039/d3fo05705d.
⑧Associations of meal timing, number of eating occasions and night-time fasting duration with incidence of type 2 diabetes in the NutriNet-Santé cohort. International Journal of Epidemiology.
⑨Supper Timing and Cardiovascular Mortality: The Japan Collaborative Cohort Study. Nutrients. 2021 Sep 27;13(10):3389.
⑩Sun, L., Goh, H. J., Govindharajulu, P., Leow, M. K. S., & Henry, C. J. (2020). Postprandial glucose, insulin and incretin responses differ by test meal macronutrient ingestion sequence(PATTERN study). Clinical Nutrition, 39(3), 950-957.
