你們每餐的第一口食物都會吃什么？是米飯、菜還是喝湯？

其實，吃飯的順序相當關鍵，正確的吃飯順序能讓我們在飽腹的同時，還能收獲很多健康益處。

Research indicates that the sequence in which you consume your meal is crucial to your overall health.

The right order of eating not only enhances feelings of fullness but also brings tangible health benefits, ranging from stabilizing blood sugar levels to supporting weight management.

推薦這樣吃：蔬菜→蛋白質→主食!

吃飯的時候，建議先吃蔬菜，再吃蛋白質，最后吃主食，這樣的飲食順序可以更好實現熱量最小化，飽腹感最大化。

For optimal results, it is recommended to follow this eating sequence: start with vegetables, move on to protein, and finish with carbohydrates. To maximize the benefits, ensure that your portions are well-balanced across all three categories.

要想讓“改變進餐順序”變得有意義，也要吃夠量才行。具體都建議吃啥？又該吃多少？

▌蔬菜

建議做熟的蔬菜每餐吃夠1~2拳頭，并且要多選深色蔬菜，比如深綠色的油菜、小白菜、西蘭花；橙黃色的胡蘿卜、南瓜、黃彩椒；紅色的西紅柿、紅彩椒；紫色的紫甘藍、紫生菜、紫莧菜、紫圓蔥等。

Aim to include 1–2 fist-sized portions of cooked vegetables in each meal.

You can focus on varieties with deep colors such as dark green vegetables (like bok choy, and broccoli), orange/yellow options (such as carrots, and pumpkin), red varieties (including tomatoes, and red bell peppers), and purple selections like purple cabbage or amaranth greens.

▌蛋白質食物

吃夠約1拳頭即可，建議選豆制品、魚蝦、禽肉類，少選豬牛羊等紅肉類，過多攝入紅肉會增加患2型糖尿病以及肥胖的風險，也要盡量不吃脂肪較高的肥肉。

Try to incorporate approximately one fist-sized portion of protein per meal, giving preference to sources like soy products, fish, shrimp, and poultry over red meats such as pork, beef, or lamb, as excessive consumption of red meat may increase the risk of Type 2 diabetes and obesity.

烹調方式上少選紅燒、油炸、腌制，多選蒸煮燉，清淡飲食。

圖源：視覺中國

▌主食

一般人群每餐吃1~2碗米飯就足夠了，盡量吃得雜一些，不要只吃精米白面。比如燕麥飯、蕎麥飯、藜麥飯、青稞飯、鷹嘴豆飯、紅豆飯、蒸紅薯、蒸土豆、煮玉米等都是不錯的選擇。

Make sure to have no more than 1–2 servings of grains in each meal, focusing on whole grains and root vegetables like oats, buckwheat, quinoa, steamed sweet potatoes, or boiled corn instead of just white rice to add more variety to your nutrition.

調整進餐順序有助控血糖 減體重

目前已有很多研究證實，除了每餐吃的食物種類會影響血糖之外，進餐順序也會影響餐后血糖。

我國《中國2型糖尿病膳食指南》中提到：糖尿患者要調整進餐順序，養成先吃蔬菜、最后吃主食的習慣，按照蔬菜-肉類-主食的順序進餐，有利于糖尿病患者短期和長期血糖控制。

Various studies underscore the importance of prioritizing vegetables and concluding with carbohydrates for improved short- and long-term blood sugar regulation.

Non-starchy vegetables rich in fiber slow down digestion and help prevent sudden spikes in glucose levels while delaying the intake of carbohydrates can assist in minimizing insulin surges.

除了控血糖之外，調整進餐順序還能讓你瘦下來。

食物中的膳食纖維、蛋白質和脂肪等物質可以通過抑制胃排空和食欲、增加飽腹感，進而減少食物的攝入。

The sequence in which you consume your food is pivotal in managing body weight. Dietary components such as fiber, protein, and healthy fats can delay gastric emptying and suppress appetite, leading to a reduction in overall food intake.

重要的是，蔬菜大多不好咀嚼，需要細嚼慢咽，并且含有豐富的膳食纖維。因此，相比于蛋白質類食物和主食，先多吃一些蔬菜更能幫我們增強飽腹感，有助于控制食欲，避免進食過多，預防肥胖。

Vegetables, particularly those high in fiber that require thorough chewing, are especially effective in promoting feelings of fullness when consumed first. This straightforward approach aids in controlling cravings, preventing overeating, and reducing the risk of obesity.

蔬菜中的膳食纖維也能減少脂肪的吸收，對減肥同樣有幫助。

The fiber found in vegetables not only aids in weight loss by reducing fat absorption but also helps in stabilizing blood sugar levels after meals.

如果餐后血糖較高，會讓身體釋放出大量胰島素來工作，胰島素分泌過多會抑制脂肪的分解，促進脂肪的合成，進而增加肥胖的風險。如果餐后血糖平穩，身體就不容易囤積脂肪，也就更有利于我們減肥和控制體重。

Rapid spikes in glucose trigger excessive insulin release, which can hinder fat breakdown and promote fat storage, consequently increasing the risk of obesity. Conversely, maintaining steady blood sugar levels can help minimize fat accumulation, thereby supporting sustainable weight management.

編輯：左卓

實習生：成偌昕

來源：央視新聞微信公眾號綜合科普中國 新華社

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