{"id":30007,"date":"2023-01-08T10:06:59","date_gmt":"2023-01-08T03:06:59","guid":{"rendered":"https:\/\/healthmenowth.com\/?p=30007"},"modified":"2023-03-28T17:40:51","modified_gmt":"2023-03-28T10:40:51","slug":"extend-life-new-year-resolutions-wellness-2023","status":"publish","type":"post","link":"https:\/\/healthmenowth.com\/zh\/health-news\/extend-life-new-year-resolutions-wellness-2023\/","title":{"rendered":"\u7528\u65b0\u5e74\u7684\u51b3\u5fc3\u5ef6\u957f\u4f60\u7684\u751f\u547d 2023 \u5e74\u65b0\u5e74\u89e3\u51b3\u65b9\u6848"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u83b7\u5f97\u5065\u5eb7\u3001\u5e78\u798f\u548c\u957f\u5bff\u7684\u8bb8\u591a\u57fa\u672c\u6b65\u9aa4\u90fd\u5f88\u7b80\u5355\u3001\u514d\u8d39\uff08\u6216\u81f3\u5c11\u4fbf\u5b9c\uff09\uff0c\u800c\u4e14\u6211\u4eec\u51e0\u4e4e\u6240\u6709\u4eba\u90fd\u53ef\u4ee5\u4f7f\u7528\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. \u5b9a\u671f\u953b\u70bc\u3002<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u591a\u5e74\u524d\uff0c\u4e00\u4f4d\u533b\u751f\u544a\u8bc9\u6211&nbsp;\u201c\u5982\u679c\u751f\u6d3b\u4e2d\u6709\u4e00\u4ef6\u4e8b\u53ef\u4ee5\u8ba9\u4f60\u6d3b\u5f97\u66f4\u4e45\u3001\u66f4\u5065\u5eb7\u3002\u90a3\u5c31\u662f\u8fd0\u52a8\u3002\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u6bcf\u5468\u953b\u70bc\u7ea6 150 \u5206\u949f\u7684\u4eba\u56e0\u5404\u79cd\u539f\u56e0\u6b7b\u4ea1\u7684\u98ce\u9669\u6bd4\u4e0d\u953b\u70bc\u7684\u4eba\u4f4e 33%\uff0c\u201d\u8be5\u56fd\u9886\u5148\u7684\u536b\u751f\u7ec4\u7ec7\u8868\u793a\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8ba9\u6211\u4eec\u518d\u8bf4\u4e00\u904d&nbsp;\u4ee5\u4eba\u4e3a\u672c\uff1a\u5982\u679c\u4f60\u4e00\u5468\u4e2d\u6bcf\u5929\u8d77\u5e8a\u6d3b\u52a8 21.43 \u5206\u949f&nbsp;\u4f60\u4f1a\u964d\u4f4e\u4e09\u5206\u4e4b\u4e00\u7684\u6b7b\u4ea1\u98ce\u9669\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u4e9b\u597d\u5904\u662f\u7acb\u7aff\u89c1\u5f71\u7684\uff1a\u8fd0\u52a8 30 \u5206\u949f\u540e\uff0c\u60a8\u4f1a\u611f\u5230\u4e0d\u90a3\u4e48\u7126\u8651\u3002\u8840\u538b\u4e0b\u964d&nbsp;\u5bf9\u80f0\u5c9b\u7d20\u66f4\u654f\u611f&nbsp;\u90a3\u5929\u665a\u4e0a\u4f60\u4f1a\u7761\u5f97\u66f4\u597d\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6210\u5e74\u4eba\u7684\u76ee\u6807\u662f\u6bcf\u5468\u8fdb\u884c 150 \u81f3 300 \u5206\u949f\u7684\u4e2d\u7b49\u5f3a\u5ea6\u4f53\u80b2\u953b\u70bc\uff0c\u4f8b\u5982\u5feb\u8d70\u3001\u8df3\u821e\u3001\u9a91\u81ea\u884c\u8f66\u3001\u53cc\u6253\u7f51\u7403\u548c\u6c34\u4e2d\u6709\u6c27\u8fd0\u52a8\u3002\u5e76\u83b7\u5f97\u66f4\u591a\u7684\u597d\u5904<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u51e0\u4e2a\u6708\u5185\u00a0\u60a8\u4f1a\u53d1\u73b0\u8840\u538b\u3001\u5fc3\u810f\u548c\u80ba\u529f\u80fd\u6709\u6240\u6539\u5584\u3002\u4ee5\u53ca\u964d\u4f4e\u60a3\u6291\u90c1\u75c7\u3001\u7126\u8651\u75c7\u30012 \u578b\u7cd6\u5c3f\u75c5\u4ee5\u53ca\u8180\u80f1\u764c\u3001\u4e73\u817a\u764c\u3001\u7ed3\u80a0\u764c\u3001\u80be\u764c\u3001\u80ba\u764c\u548c\u80c3\u764c\u7684\u98ce\u9669\u3002\u66f4\u4e0d\u7528\u8bf4\u8fd0\u52a8\u8fd8\u53ef\u4ee5\u63d0\u4f9b\u7f13\u89e3\u538b\u529b\u7684\u597d\u5904\u3002\u66f4\u597d\u7684\u7761\u7720\u00a0\u548c\u66f4\u5f3a\u7684\u6027\u751f\u6d3b<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.cnn.com\/specials\/series-fitness?source=article\" target=\"_blank\" rel=\"noreferrer noopener\">\u5982\u679c\u60a8\u9700\u8981\u5f00\u59cb\u7684\u60f3\u6cd5\uff0c\u8bf7\u6ce8\u518cCNN \u7684 Fitness, But Better&nbsp;<\/a>\u65f6\u4e8b\u901a\u8baf\u3002\u8fd9\u4e2a\u7531\u4e03\u90e8\u5206\u7ec4\u6210\u7684\u6307\u5357\u5c06\u5e2e\u52a9\u60a8\u8fdb\u5165\u5065\u5eb7\u7684\u5065\u8eab\u7a0b\u5e8f\u5e76\u83b7\u5f97\u4e13\u5bb6\u652f\u6301\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2\u3001\u4ee5\u690d\u7269\u6027\u98df\u7269\u4e3a\u4e3b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u91cd\u2014\u2014\u533b\u751f\u89c4\u5b9a\u4f53\u91cd\u6307\u6570 (BMI) \u5728 18.5 \u5230 24.9 \u4e4b\u95f4\u2014\u2014\u662f\u4fdd\u6301\u5065\u5eb7\u548c\u964d\u4f4e\u60a3\u5404\u79cd\u75be\u75c5\u548c\u75c5\u75c7\u98ce\u9669\u7684\u53e6\u4e00\u4e2a\u91cd\u8981\u65b9\u6cd5\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5927\u90e8\u5206\u957f\u5bff\u6765\u81ea\u591a\u5403\u8c46\u7c7b\u3002\u8fd9\u5305\u62ec\u8c46\u7c7b\u3001\u8c4c\u8c46\u548c\u6241\u8c46\u3002\u5168\u8c37\u7c7b\uff0c\u4e5f\u5c31\u662f\u5168\u8c37\u7c7b\uff0c\u8fd8\u6709\u6838\u6843\u3001\u674f\u4ec1\u3001\u5c71\u6838\u6843\u3001\u5f00\u5fc3\u679c\u7b49\u575a\u679c\u3002\u00a0\u6559\u80b2<a href=\"http:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.1003889\" target=\"_blank\" rel=\"noreferrer noopener\">_<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\u8bb8\u591a\u5f88\u597d\u7684\u996e\u98df\u53ef\u4ee5\u5e2e\u52a9\u60a8\u51cf\u8f7b\u4f53\u91cd\u5e76\u63a7\u5236\u4f53\u91cd\uff0c\u4f8b\u5982<a rel=\"noreferrer noopener\" href=\"https:\/\/www.cnn.com\/2018\/01\/04\/cnn-underscored\/dash-diet-cookbooks\/index.html\/\" target=\"_blank\">\u6709\u52a9\u4e8e\u6cbb\u7597\u9ad8\u8840\u538b\u7684 DASH\uff08\u505c\u6b62\u9ad8\u8840\u538b\u7684\u996e\u98df\u65b9\u6cd5\uff09\u996e\u98df\u3001&nbsp;&nbsp;<\/a><a rel=\"noreferrer noopener\" href=\"https:\/\/www.cnn.com\/2015\/06\/23\/health\/gallery\/mind-diet\/index.html\" target=\"_blank\">MIND \u996e\u98df<\/a>&nbsp;\uff08\u9488\u5bf9\u8fdf\u53d1\u6027\u9ad8\u8840\u538b\u7684 DASH \u5730\u4e2d\u6d77\u5e72\u9884\uff09\u548c\u7075\u6d3b\u7d20\u98df\u4e3b\u4e49<a rel=\"noreferrer noopener\" href=\"https:\/\/health.usnews.com\/best-diet\/flexitarian-diet\" target=\"_blank\">\u996e\u98df<\/a>\uff0c\u7ed3\u5408\u4e86\u7075\u6d3b\u6027\u548c\u7d20\u98df\u4e3b\u4e49\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f46\u91d1\u724c\u5f52\u4e8e\u5730\u4e2d\u6d77\u996e\u98df\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u79d1\u5b66\u8868\u660e\uff0c\u9633\u5149\u660e\u5a9a\u7684\u5730\u4e2d\u6d77\u996e\u98df\u53ef\u4ee5\u964d\u4f4e\u60a3<a href=\"http:\/\/www.cnn.com\/2009\/HEALTH\/08\/31\/mediterranean.diet.diabetes\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u7cd6\u5c3f\u75c5\u3001<\/a><a href=\"https:\/\/www.cnn.com\/2016\/08\/29\/health\/mediterranean-diet-statin-study\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u9ad8<\/a>\u80c6\u56fa\u9187\u3001<a href=\"http:\/\/www.cnn.com\/2016\/04\/26\/health\/mediterranean-diet-heart-attack-stroke\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e2d\u98ce<\/a>&nbsp;<a href=\"https:\/\/www.cnn.com\/2017\/07\/17\/health\/mediterranean-style-diet-prevents-dementia\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u3001\u75f4\u5446\u3001<\/a>\u8bb0\u5fc6\u529b&nbsp;\u51cf\u9000\u3001<a href=\"https:\/\/www.cnn.com\/2018\/09\/26\/health\/mediterranean-diet-depression-study-intl\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u6291\u90c1\u75c7<\/a>\u548c\u4e73\u817a\u764c<a href=\"https:\/\/www.cnn.com\/2017\/03\/07\/health\/mediterranean-diet-breast-cancer-study-food\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u7684&nbsp;\u98ce\u9669<\/a><a href=\"https:\/\/www.cnn.com\/2015\/10\/21\/health\/mediterranean-diet-healthier-brain\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u3002<\/a><a href=\"https:\/\/www.cnn.com\/2016\/03\/28\/health\/mediterranean-diet-wins-again-helps-bones\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u66f4\u5f3a\u58ee\u7684\u9aa8\u9abc\u3001<\/a><a href=\"https:\/\/www.cnn.com\/2016\/04\/26\/health\/mediterranean-diet-heart-attack-stroke\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u66f4\u5f3a\u58ee\u7684<\/a>\u5fc3\u810f&nbsp;\u548c<a href=\"http:\/\/www.cnn.com\/2020\/02\/17\/health\/mediterranean-diet-microbiome-wellness\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u5fae\u751f\u7269\u7fa4\uff0c<\/a>\u4ee5\u53ca<a href=\"https:\/\/www.cnn.com\/2014\/12\/03\/health\/mediterranean-diet-longevity\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u66f4\u957f\u7684\u5bff\u547d\u3002<\/a>\u54e6\uff0c\u8fd8\u6709\u51cf\u80a5<a href=\"https:\/\/www.cnn.com\/2016\/07\/18\/health\/high-fat-mediterranean-diet-benefits\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u3002<\/a><a href=\"https:\/\/www.cnn.com\/2018\/09\/26\/health\/mediterranean-diet-depression-study-intl\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.cnn.com\/2017\/03\/07\/health\/mediterranean-diet-breast-cancer-study-food\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.cnn.com\/2016\/03\/28\/health\/mediterranean-diet-wins-again-helps-bones\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.cnn.com\/2016\/04\/26\/health\/mediterranean-diet-heart-attack-stroke\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"http:\/\/www.cnn.com\/2020\/02\/17\/health\/mediterranean-diet-microbiome-wellness\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.cnn.com\/2014\/12\/03\/health\/mediterranean-diet-longevity\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/www.cnn.com\/2016\/07\/18\/health\/high-fat-mediterranean-diet-benefits\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e0e\u5176\u4ed6\u98df\u7269\u6709\u5171\u540c\u7684\u4e3b\u8981\u6210\u5206\u3002\u5982\u4e0a\u6240\u8ff0\uff1a\u4e3b\u8981\u662f\u690d\u7269\u3002\u8fd9\u610f\u5473\u7740\u60a8\u5c06\u98df\u7528\u5927\u91cf\u6c34\u679c\u3001\u852c\u83dc\u3001\u5168\u8c37\u7269\u3001\u575a\u679c\u548c\u79cd\u5b50\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f60\u4f1a\u5c11\u5403\u7ea2\u8089\u3001\u7cd6\u548c\u9971\u548c\u8102\u80aa\u3002\u8fd9\u5305\u62ec\u591a\u5403 omega-3 \u9c7c\uff08\u6bcf\u5468\u4e24\u6b21\uff09\u548c\u6a44\u6984\u6cb9\u3002\u628a\u9e21\u8089\u3001\u725b\u8089\u548c\u732a\u8089\u60f3\u8c61\u6210&nbsp;\u4e00\u76d8\u201c\u4f50\u6599\u201d&nbsp;\u800c\u4e0d\u662f\u4e3b\u83dc\uff08&nbsp;<a href=\"http:\/\/www.cnn.com\/2019\/07\/17\/health\/beef-environment-resources-report\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u8fd9\u5bf9\u5730\u7403\u4e5f\u6709\u597d\u5904<\/a>&nbsp;\uff09<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728\u6bcf\u987f\u996d\u4e2d\u52a0\u5165\u5168\u9ea6\u548c\u6c34\u679c\u3002\u76f8\u53cd\uff0c\u4f7f\u7528\u575a\u679c\u548c\u79cd\u5b50\u4f5c\u4e3a\u8c03\u5473\u54c1\u6216\u96f6\u98df\uff0c\u56e0\u4e3a\u5b83\u4eec\u542b\u6709<strong>&nbsp;<\/strong>\u9ad8\u70ed\u91cf\u548c\u9ad8\u8102\u80aa\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u5c31\u662f\u5730\u4e2d\u6d77\u996e\u98df\u6210\u529f\u7684\u771f\u6b63\u79d8\u8bc0\u3002\u90a3\u6839\u672c\u4e0d\u662f\u8282\u98df<strong>&nbsp;<\/strong>\uff0c\u800c\u662f\u4e00\u79cd\u6ce8\u91cd\u8fd0\u52a8\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u4e0e\u670b\u53cb\u548c\u5bb6\u4eba\u4e00\u8d77\u5403\u996d\uff0c\u4e24\u9910\u4e4b\u95f4\u8fdb\u884c\u793e\u4ea4\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5bf9\u4e8e\u953b\u70bc\uff0c\u6ca1\u6709\u5fc5\u8981\u53bb\u5065\u8eab\u623f\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u5730\u4e2d\u6d77\u751f\u6d3b\u65b9\u5f0f\u5c31\u662f\u4e0e\u670b\u53cb\u548c\u5bb6\u4eba\u4e00\u8d77\u6563\u6b65\uff0c\u201d\u6ce8\u518c\u8425\u517b\u5e08 Kelly Toups \u5728\u4e4b\u524d\u7684\u4e00\u6b21\u91c7\u8bbf\u4e2d\u8bf4\u3002\u201c\u4e0e\u5176\u8ba4\u4e3a\u953b\u70bc\u662f\u4f60\u5fc5\u987b\u505a\u7684\u4e8b\u60c5\uff0c\u5feb\u4e50\u5730\u8d70\u8def\u3001\u8df3\u821e\u6216\u79fb\u52a8\u3002\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u60f3\u4e86\u89e3\u66f4\u591a\uff1f&nbsp;<a href=\"https:\/\/www.cnn.com\/specials\/series-eat-better?source=article\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f60\u4f1a\u53d1\u73b0\u60ca\u4eba\u7684\u98df\u8c31\u3002\u5bfc\u8d2d&nbsp;<\/a>\u5728\u6211\u4eec\u7684\u516b\u90e8\u5206\u201c\u5403\uff0c\u4f46\u66f4\u597d\uff1a\u5730\u4e2d\u6d77\u98ce\u683c\u201d\u65f6\u4e8b\u901a\u8baf<a href=\"https:\/\/www.cnn.com\/specials\/series-eat-better?source=article\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e2d\u5f00\u59cb\u5730\u4e2d\u6d77\u996e\u98df\u7684\u6280\u5de7\u3002<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3.\u4f18\u8d28\u7761\u7720<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u60a8\u53ef\u4ee5\u9009\u62e9\u953b\u70bc\u6216\u5065\u5eb7\u996e\u98df\u3002\u4f46\u662f\u4f60\u7684\u8eab\u4f53\u9700\u8981\u7761\u7720\u3002\u5b83\u7684\u6570\u91cf\u548c\u8d28\u91cf\u90fd\u5728\u4f60\u7684\u63a7\u5236\u4e4b\u4e0b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u60a8\u6bcf\u665a\u5e94\u8be5\u7761 7 \u5230 10 \u4e2a\u5c0f\u65f6\u3002\u53d6\u51b3\u4e8e\u4f60\u7684\u5e74\u9f84&nbsp;<a href=\"https:\/\/www.cnn.com\/2017\/07\/19\/health\/dangers-of-sleep-deprivation\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u8d8a\u6765\u8d8a\u5c11\u5df2\u5728\u7814\u7a76\u4e2d\u8054\u7cfb\u8d77\u6765\u3002<\/a>\u6709\u9ad8\u8840\u538b&nbsp;\u514d\u75ab\u7cfb\u7edf\u5f31&nbsp;\u4f53\u91cd\u589e\u52a0&nbsp;\u7f3a\u4e4f\u6027\u6b32&nbsp;\u60c5\u7eea\u6ce2\u52a8\u3001\u504f\u6267\u3001\u6291\u90c1\u548c\u60a3\u7cd6\u5c3f\u75c5\u7684\u9ad8\u98ce\u9669\u3002\u4e2d\u98ce&nbsp;\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u75f4\u5446\u75c7\u548c\u67d0\u4e9b\u7c7b\u578b\u7684\u764c\u75c7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e0d\u81ea\u4fe1\uff1f<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2276139\/\" target=\"_blank\">\u5982\u679c\u6bcf\u665a\u7761\u7720\u65f6\u95f4\u7ecf\u5e38<\/a>\u5c11\u4e8e\u5efa\u8bae\u7684\u7761\u7720\u65f6\u95f4\uff0c\u6b7b\u4ea1\u98ce\u9669\u53ef\u80fd\u4f1a\u589e\u52a0\u4e00\u500d\u3002\u5982\u679c\u6bcf\u665a\u7761\u7720\u65f6\u95f4\u5c11\u4e8e\u5efa\u8bae\u7684\u7761\u7720\u65f6\u95f4\uff0c\u5219\u6b7b\u4e8e\u5404\u79cd\u539f\u56e0\u7684\u53ef\u80fd\u6027\u51e0\u4e4e\u662f\u5176\u4ed6\u4eba\u7684\u4e24\u500d\u3002\u7279\u522b\u662f\u5fc3\u8840\u7ba1\u75be\u75c5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u54e6\uff0c\u5f53\u4f60\u8d70\u5411\u6b7b\u4ea1\u00a0\u5982\u679c\u7761\u7720\u4e0d\u8db3\uff0c\u60a3\u91cd\u75c5\u6216\u75be\u75c5\u7684\u51e0\u7387\u4f1a\u731b\u589e\u3002\u90a3\u662f\u56e0\u4e3a\u5728\u7761\u7720\u4e2d\u00a0\u60a8\u7684\u8eab\u4f53\u771f\u6b63\u5728\u7ec6\u80de\u6c34\u5e73\u4e0a\u81ea\u6211\u4fee\u590d\u548c\u518d\u751f\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f60\u53ef\u4ee5\u8bad\u7ec3\u4f60\u7684\u5927\u8111&nbsp;\u60a8\u53ef\u4ee5\uff08\u548c\u60a8\u7684\u51b3\u5fc3\uff09\u901a\u8fc7\u51e0\u4e2a\u5173\u952e\u6b65\u9aa4\u83b7\u5f97\u66f4\u5b89\u7a33\u7684\u7761\u7720\uff1a<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. \u63a5\u4e0b\u6765\u5462\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u53ea\u9700\u51e0\u4e2a\u5c0f\u6b65\u9aa4\u5373\u53ef\u5f00\u59cb\u3002\u606d\u559c\u6709\u5e8f\uff01&nbsp;<strong><\/strong>\u60a8\u6b63\u5728\u8d70\u5411\u66f4\u5e78\u798f\u3001\u66f4\u5065\u5eb7\u7684\u751f\u6d3b\u3002\u8fd9\u4e9b\u52a8\u4f5c\u4e5f\u53ef\u4ee5\u51cf\u8f7b\u538b\u529b\u3002\u6539\u5584\u5fc3\u60c5&nbsp;\u5e76\u8ba9\u4f60\u7684\u6027\u751f\u6d3b\u5145\u6ee1\u6d3b\u529b&nbsp;\uff08\u7a0d\u540e\u4f1a\u6709\u66f4\u591a\u8bf4\u660e&nbsp;<a href=\"https:\/\/www.cnn.com\/2016\/10\/05\/health\/gallery\/10-reasons-to-have-sex-tonight\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u8bf7\u770b\u8fd9\u4e2a\u753b\u5eca<\/a>\uff09<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8bf7\u8bb0\u4f4f\uff0c\u60a8\u4e0d\u5fc5\u4e00\u6b21\u8fdb\u884c\u6240\u6709\u66f4\u6539\u3002\u9009\u62e9\u4e00\u4e2a\u2014\u2014\u953b\u70bc\u3001\u7761\u7720\u6216\u996e\u98df\u2014\u2014\u4f5c\u4e3a\u9996\u8981\u89e3\u51b3\u7684\u95ee\u9898\u3002\u7ed9\u81ea\u5df1\u65f6\u95f4&nbsp;<a href=\"https:\/\/www.cnn.com\/2021\/11\/29\/health\/5-steps-habit-builder-wellness\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u517b\u6210\u8fd9\u4e9b\u4e60\u60ef\u2014\u2014\u65b9\u6cd5\u5982\u4e0b<\/a><\/p>\n<div style='text-align:right' class='yasr-auto-insert-visitor'><!--Yasr Visitor Votes Shortcode--><div id='yasr_visitor_votes_b6af4297eabe2' class='yasr-visitor-votes'><div id='yasr-vv-second-row-container-b6af4297eabe2'\r\n                                        class='yasr-vv-second-row-container'><div id='yasr-visitor-votes-rater-b6af4297eabe2'\r\n                                      class='yasr-rater-stars-vv'\r\n                                      data-rater-postid='30007'\r\n                                      data-rating='5'\r\n                                      data-rater-starsize='32'\r\n                                      data-rater-readonly='false'\r\n                                      data-rater-nonce='68b584568d'\r\n                                      data-issingular='false'\r\n                                    ><\/div><div class=\"yasr-vv-stats-text-container\" id=\"yasr-vv-stats-text-container-b6af4297eabe2\"><span id=\"yasr-vv-text-container-b6af4297eabe2\" class=\"yasr-vv-text-container\">[Total: <span id=\"yasr-vv-votes-number-container-b6af4297eabe2\">1<\/span>  Average: <span id=\"yasr-vv-average-container-b6af4297eabe2\">5<\/span>]<\/span><\/div><div id='yasr-vv-loader-b6af4297eabe2' class='yasr-vv-container-loader'><\/div><\/div><div id='yasr-vv-bottom-container-b6af4297eabe2'\r\n                              class='yasr-vv-bottom-container'\r\n                              style='display:none'><\/div><\/div><!--End Yasr Visitor Votes Shortcode--><\/div>","protected":false},"excerpt":{"rendered":"<p>\u83b7\u5f97\u5065\u5eb7\u3001\u5e78\u798f\u548c\u957f\u5bff\u7684\u8bb8\u591a\u57fa\u672c\u6b65\u9aa4\u90fd\u5f88\u7b80\u5355\u3001\u514d\u8d39\uff08\u6216\u81f3\u5c11\u4fbf\u5b9c\uff09\uff0c\u800c\u4e14\u6211\u4eec\u51e0\u4e4e\u6240\u6709\u4eba\u90fd\u53ef\u4ee5\u4f7f\u7528\u3002 1. \u5b9a\u671f\u953b\u70bc\u3002 \u591a\u5e74\u524d\uff0c\u4e00\u4f4d\u533b\u751f\u544a\u8bc9\u6211&nbsp;\u201c\u5982\u679c\u751f\u6d3b\u4e2d\u6709\u4e00\u4ef6\u4e8b\u53ef\u4ee5\u8ba9\u4f60\u6d3b\u5f97\u66f4\u4e45\u3001\u66f4\u5065\u5eb7\u3002\u90a3\u5c31\u662f\u8fd0\u52a8\u3002\u201d \u201c\u6bcf\u5468\u953b\u70bc\u7ea6 150 \u5206\u949f\u7684\u4eba\u56e0\u5404\u79cd\u539f\u56e0\u6b7b\u4ea1\u7684\u98ce\u9669\u6bd4\u4e0d\u953b\u70bc\u7684\u4eba\u4f4e 33%\uff0c\u201d\u8be5\u56fd\u9886\u5148\u7684\u536b\u751f\u7ec4\u7ec7\u8868\u793a\u3002 \u8ba9\u6211\u4eec\u518d\u8bf4\u4e00\u904d&nbsp;\u4ee5\u4eba\u4e3a\u672c\uff1a\u5982\u679c\u4f60\u4e00\u5468\u4e2d\u6bcf\u5929\u8d77\u5e8a\u6d3b\u52a8 21.43 \u5206\u949f&nbsp;\u4f60\u4f1a\u964d\u4f4e\u4e09\u5206\u4e4b\u4e00\u7684\u6b7b\u4ea1\u98ce\u9669\u3002 \u4e00\u4e9b\u597d\u5904\u662f\u7acb\u7aff\u89c1\u5f71\u7684\uff1a\u8fd0\u52a8 30 \u5206\u949f\u540e\uff0c\u60a8\u4f1a\u611f\u5230\u4e0d\u90a3\u4e48\u7126\u8651\u3002\u8840\u538b\u4e0b\u964d&nbsp;\u5bf9\u80f0\u5c9b\u7d20\u66f4\u654f\u611f&nbsp;\u90a3\u5929\u665a\u4e0a\u4f60\u4f1a\u7761\u5f97\u66f4\u597d\u3002 \u6210\u5e74\u4eba\u7684\u76ee\u6807\u662f\u6bcf\u5468\u8fdb\u884c 150 \u81f3 300 \u5206\u949f\u7684\u4e2d\u7b49\u5f3a\u5ea6\u4f53\u80b2\u953b\u70bc\uff0c\u4f8b\u5982\u5feb\u8d70\u3001\u8df3\u821e\u3001\u9a91\u81ea\u884c\u8f66\u3001\u53cc\u6253\u7f51\u7403\u548c\u6c34\u4e2d\u6709\u6c27\u8fd0\u52a8\u3002\u5e76\u83b7\u5f97\u66f4\u591a\u7684\u597d\u5904 \u51e0\u4e2a\u6708\u5185\u00a0\u60a8\u4f1a\u53d1\u73b0\u8840\u538b\u3001\u5fc3\u810f\u548c\u80ba\u529f\u80fd\u6709\u6240\u6539\u5584\u3002\u4ee5\u53ca\u964d\u4f4e\u60a3\u6291\u90c1\u75c7\u3001\u7126\u8651\u75c7\u30012 \u578b\u7cd6\u5c3f\u75c5\u4ee5\u53ca\u8180\u80f1\u764c\u3001\u4e73\u817a\u764c\u3001\u7ed3\u80a0\u764c\u3001\u80be\u764c\u3001\u80ba\u764c\u548c\u80c3\u764c\u7684\u98ce\u9669\u3002\u66f4\u4e0d\u7528\u8bf4\u8fd0\u52a8\u8fd8\u53ef\u4ee5\u63d0\u4f9b\u7f13\u89e3\u538b\u529b\u7684\u597d\u5904\u3002\u66f4\u597d\u7684\u7761\u7720\u00a0\u548c\u66f4\u5f3a\u7684\u6027\u751f\u6d3b \u5982\u679c\u60a8\u9700\u8981\u5f00\u59cb\u7684\u60f3\u6cd5\uff0c\u8bf7\u6ce8\u518cCNN \u7684 Fitness, But Better&nbsp;\u65f6\u4e8b\u901a\u8baf\u3002\u8fd9\u4e2a\u7531\u4e03\u90e8\u5206\u7ec4\u6210\u7684\u6307\u5357\u5c06\u5e2e\u52a9\u60a8\u8fdb\u5165\u5065\u5eb7\u7684\u5065\u8eab\u7a0b\u5e8f\u5e76\u83b7\u5f97\u4e13\u5bb6\u652f\u6301\u3002 2\u3001\u4ee5\u690d\u7269\u6027\u98df\u7269\u4e3a\u4e3b \u4fdd\u6301\u5065\u5eb7\u7684\u4f53\u91cd\u2014\u2014\u533b\u751f\u89c4\u5b9a\u4f53\u91cd\u6307\u6570 (BMI) \u5728 18.5 \u5230 24.9 \u4e4b\u95f4\u2014\u2014\u662f\u4fdd\u6301\u5065\u5eb7\u548c\u964d\u4f4e\u60a3\u5404\u79cd\u75be\u75c5\u548c\u75c5\u75c7\u98ce\u9669\u7684\u53e6\u4e00\u4e2a\u91cd\u8981\u65b9\u6cd5\u3002 \u5927\u90e8\u5206\u957f\u5bff\u6765\u81ea\u591a\u5403\u8c46\u7c7b\u3002\u8fd9\u5305\u62ec\u8c46\u7c7b\u3001\u8c4c\u8c46\u548c\u6241\u8c46\u3002\u5168\u8c37\u7c7b\uff0c\u4e5f\u5c31\u662f\u5168\u8c37\u7c7b\uff0c\u8fd8\u6709\u6838\u6843\u3001\u674f\u4ec1\u3001\u5c71\u6838\u6843\u3001\u5f00\u5fc3\u679c\u7b49\u575a\u679c\u3002\u00a0\u6559\u80b2_ \u6709\u8bb8\u591a\u5f88\u597d\u7684\u996e\u98df\u53ef\u4ee5\u5e2e\u52a9\u60a8\u51cf\u8f7b\u4f53\u91cd\u5e76\u63a7\u5236\u4f53\u91cd\uff0c\u4f8b\u5982\u6709\u52a9\u4e8e\u6cbb\u7597\u9ad8\u8840\u538b\u7684 DASH\uff08\u505c\u6b62\u9ad8\u8840\u538b\u7684\u996e\u98df\u65b9\u6cd5\uff09\u996e\u98df\u3001&nbsp;&nbsp;MIND \u996e\u98df&nbsp;\uff08\u9488\u5bf9\u8fdf\u53d1\u6027\u9ad8\u8840\u538b\u7684 DASH \u5730\u4e2d\u6d77\u5e72\u9884\uff09\u548c\u7075\u6d3b\u7d20\u98df\u4e3b\u4e49\u996e\u98df\uff0c\u7ed3\u5408\u4e86\u7075\u6d3b\u6027\u548c\u7d20\u98df\u4e3b\u4e49\u3002 \u4f46\u91d1\u724c\u5f52\u4e8e\u5730\u4e2d\u6d77\u996e\u98df\u3002 \u79d1\u5b66\u8868\u660e\uff0c\u9633\u5149\u660e\u5a9a\u7684\u5730\u4e2d\u6d77\u996e\u98df\u53ef\u4ee5\u964d\u4f4e\u60a3\u7cd6\u5c3f\u75c5\u3001\u9ad8\u80c6\u56fa\u9187\u3001\u4e2d\u98ce&nbsp;\u3001\u75f4\u5446\u3001\u8bb0\u5fc6\u529b&nbsp;\u51cf\u9000\u3001\u6291\u90c1\u75c7\u548c\u4e73\u817a\u764c\u7684&nbsp;\u98ce\u9669\u3002\u66f4\u5f3a\u58ee\u7684\u9aa8\u9abc\u3001\u66f4\u5f3a\u58ee\u7684\u5fc3\u810f&nbsp;\u548c\u5fae\u751f\u7269\u7fa4\uff0c\u4ee5\u53ca\u66f4\u957f\u7684\u5bff\u547d\u3002\u54e6\uff0c\u8fd8\u6709\u51cf\u80a5\u3002 \u4e0e\u5176\u4ed6\u98df\u7269\u6709\u5171\u540c\u7684\u4e3b\u8981\u6210\u5206\u3002\u5982\u4e0a\u6240\u8ff0\uff1a\u4e3b\u8981\u662f\u690d\u7269\u3002\u8fd9\u610f\u5473\u7740\u60a8\u5c06\u98df\u7528\u5927\u91cf\u6c34\u679c\u3001\u852c\u83dc\u3001\u5168\u8c37\u7269\u3001\u575a\u679c\u548c\u79cd\u5b50\u3002 \u4f60\u4f1a\u5c11\u5403\u7ea2\u8089\u3001\u7cd6\u548c\u9971\u548c\u8102\u80aa\u3002\u8fd9\u5305\u62ec\u591a\u5403 omega-3 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