吃不好、不活动“午间?；甭裣陆】狄肌嗣裾?/title> <link href="/css/css.css" rel="stylesheet" type="text/css" /> <link href="/css/xywy_header.css" rel="stylesheet" type="text/css" /> <link href="/css/news_list_content.css" rel="stylesheet" type="text/css" />  <script type="text/javascript" src="http://www.rmzxb.com.cn/js/jquery-1.8.3.min.js"></script> <script>window.jQuery || document.write('<script src="http://www.rmzxb.com.cn/js/jquery-1.8.3.min.js" type="text/javascript"><\/script>')</script> <script src="/js/jquery.soChange1.js"></script> <script src='/js/roller.js'></script> <script src="http://www.rmzxb.com.cn/js/js.js"></script> <script src="http://www.rmzxb.com.cn/js/detailPagePublicJs.js"></script> <script src="http://www.rmzxb.com.cn/js/advPublicJs.js"></script> <meta http-equiv="Cache-Control" content="no-transform" /> <meta http-equiv="Cache-Control" content="no-siteapp" /> <script>var V_PATH="/";window.onerror=function(){ return true; };</script> </head> <body> <h1><a href="http://www.yusrgfq.cn/">广州喝茶工作室,同城空降服务同城附近喝茶网 ,qq官方月抛群入口,全国伴游大圈招聘全球高端私人定制社交平台 </a></h1><div id="fzegi" class="pl_css_ganrao" style="display: none;"><ins id="fzegi"></ins><source id="fzegi"><ol id="fzegi"><tbody id="fzegi"></tbody></ol></source><font id="fzegi"></font><address id="fzegi"></address><tfoot id="fzegi"></tfoot><pre id="fzegi"></pre><dfn id="fzegi"></dfn><span id="fzegi"></span><pre id="fzegi"><label id="fzegi"><optgroup id="fzegi"><sup id="fzegi"></sup></optgroup></label></pre><nobr id="fzegi"><tbody id="fzegi"></tbody></nobr><strong id="fzegi"></strong><rt id="fzegi"><delect id="fzegi"></delect></rt><big id="fzegi"></big><rp id="fzegi"><acronym id="fzegi"></acronym></rp><p id="fzegi"><mark id="fzegi"></mark></p><strong id="fzegi"></strong><rp id="fzegi"></rp><u id="fzegi"><legend id="fzegi"><ruby id="fzegi"><dl id="fzegi"></dl></ruby></legend></u><pre id="fzegi"><ol id="fzegi"><small id="fzegi"><rt id="fzegi"></rt></small></ol></pre><dfn id="fzegi"></dfn><label 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class="jiathis_button_weixin"></a> <a class="jiathis_button_renren"></a> <a class="jiathis jiathis_txt jtico jtico_jiathis" target="_blank"></a> </div> <script type="text/javascript" src="http://v3.jiathis.com/code_mini/jia.js?uid=1399539302485450" charset="utf-8"></script> </span><span id="i2i2jyu4k" class="fr">分享到：<img src="/images/fx.jpg" /> </span> </div> <div id="i2i2jyu4k" class="text_box"> <p align="center"> <p style="text-indent: 2em; text-align: left;">采访专家：</p><p style="text-indent: 2em; text-align: left;">北京大学公共卫生学院社会医学与健康教育系教授钮文异</p><p style="text-indent: 2em; text-align: left;">上海市中医失眠症医疗协作中心副主任施明</p><p style="text-indent: 2em; text-align: left;">广西营养学会副理事长、广西中医学院教授马力平</p><p style="text-indent: 2em; text-align: left;">中午时间怎么过，将直接影响到一个人的健康状况。可惜的是，很多人都没重视这一问题。英国一项最新调查显示，上班族存在严重的午餐时间不足，活动时间缺乏等问题，由此埋下的健康隐患，可能引发一场“午间?；?。</p><p style="text-indent: 2em; text-align: left;"><strong>66%的人午饭在办公室解决</strong></p><p style="text-indent: 2em; text-align: left;">这项涉及1300名英国成年人的调查发现，人们吃午饭的时间平均为28分钟，有12%的人几乎抽不出时间吃午饭，66%的人午饭在办公室解决，只有17%的人能获得充足的午餐时间?！拔揖？吹接型伦诎旃狼?，啃着三明治，就当是午餐了。” 玛格丽特·蒙特福德告诉调查人员。</p><p style="text-indent: 2em; text-align: left;">2015年，美国哈佛陈曾熙公共卫生学院针对美国10万所学校超过3000万学生的调查，发现了同样的问题：大部分学生的中午用餐时间都在20分钟左右，有些甚至不足20分钟。这直接导致了学生营养的摄入不足。</p><p style="text-indent: 2em; text-align: left;">广西营养学会副理事长、广西中医学院教授马力平告诉《生命时报》记者，午饭凑合吃的现象在国内同样普遍。因为没时间，年轻人常常是一碗米粉、一碗面；因为工作忙不完，午餐时间被推到下午一两点已属常态。</p><p style="text-indent: 2em; text-align: left;">与吃饭时间一起被“剥夺”的还有午休时间。上海市中医失眠症医疗协作中心副主任施明指出，没时间睡、没条件睡，是绝大部分上班族必须面对的事实。即使在提倡午睡的中小学，因为缺少专门的午休室，每到中午，孩子们也只能趴在课桌上小睡。</p><p style="text-indent: 2em; text-align: left;">在北京大学公共卫生学院社会医学与健康教育系教授钮文异看来，人们在中午时间的分配上存在很多问题，尤其体现在对吃饭、睡觉、活动的安排上。比如，有人为运动，牺牲了吃饭和午睡的时间；有人把玩手机、看视频当休息换脑子?！罢庑┳龇ǘ际怯形侍獾摹！迸ノ囊焖?。英国一项研究发现，与中午玩手机的人相比，出门活动或与同事聊天的人下午工作效率更高，精神状态也更好。</p><p style="text-indent: 2em; text-align: left;"><strong>午餐是一天能量的加油站</strong></p><p style="text-indent: 2em; text-align: left;">如果说中午是一天工作生活的加油站，午餐就是其中最重要的能量来源。马力平说，在一上午的高强度工作后，人的胃会进入排空状态，血糖下降，此时吃一顿营养丰富的午餐，既能补充上午的消耗，又能为下午的工作提供能量。“早吃好、午吃饱、晚吃少，强调的就是这个道理?！?/p><p style="text-indent: 2em; text-align: left;"><strong>马力平建议，吃好午餐要做到以下几点：</strong></p><p style="text-indent: 2em; text-align: left;">按时按点。现在一些年轻人习惯了不吃或晚吃早饭，致使午饭时间跟着变动。在欧美，甚至出现了一个专有名词“早午餐”，指的是将早饭和午饭合并成上午的一餐。来自印度孟买的营养学家曼西·贝兰认为，这是一种很不健康的生活方式。因为人们在吃早午餐时，通?；嵊捎谠缟隙龅锰枚越喽鳎斐晒ヒ常⒂纱说贾吕Ь?、头痛、头晕、反酸等不适。</p><p style="text-indent: 2em; text-align: left;">吃够时间。美国哈佛陈曾熙公共卫生学院营养学院助理教授朱莉安娜·科汉指出，吃饭时间与营养摄入有着明确的相关性。研究发现，与获得25分钟吃饭时间的孩子相比，午餐时间更短的学生摄入蔬菜量少了12%，牛奶少了10%?！罢馓嵝盐颐?，中午必须留给孩子们足够的时间就餐。”马力平认为，中午吃饭应该留出30~40分钟，以保证咀嚼充足，消化吸收充分。</p><p style="text-indent: 2em; text-align: left;">种类要多。午餐不仅要足量，还要多样。主食、肉、菜、蛋最好都有，蔬菜量应保证在200克左右?！拔蘼鄣悴汀⒋够蛉ナ程镁筒?，至少保证一荤一素一汤。”马力平说，“中午吃一碗米粉或一碗面不是不行，但应该搭配一碟肉，一碟菜，最好再吃个卤蛋?！?/p><p style="text-indent: 2em; text-align: left;">“硬菜”得有。午饭需要为下午的学习工作提供能量，所以必须有点油水?；绮耸潜匦氲?，诸如酱牛肉、肘子这样的“硬菜”，最适合中午吃。</p><p style="text-indent: 2em; text-align: left;"><strong>午间规划抓好三个点</strong></p><p style="text-indent: 2em; text-align: left;">对绝大多数人来说，中午休息的时间不会超过2小时。钮文异认为，如何合理规划、安排这段时间，并坚持规律执行，对化解午间?；任匾?/p><p style="text-indent: 2em; text-align: left;">首先，保证吃饭时间点，通常以不超过下午1点为限。马力平解释，如果午餐吃得太晚，会因胃部排空出现不适，或因血糖下降导致头晕等表现。</p><p style="text-indent: 2em; text-align: left;">其次，饭后用30~60分钟进行散步等柔缓活动，饭后就坐着或躺下都不是好的选择，但也不建议进行剧烈运动。利用休息时间看手机、玩游戏更应避免，任何需要待在屏幕前的活动都需要同时调动脑、眼、手，玩游戏跟对着电脑的工作并无本质差异。钮文异说，真正放松大脑的方法是实现“脑—体”转换，从用脑变成身体活动。</p><p style="text-indent: 2em; text-align: left;">最后，留半小时给午睡。中医自古提倡的“子午觉”强调了午睡的重要性，西方历史上也不乏推崇午休的名人。丘吉尔曾说：“我们都应该在午饭后到晚餐前睡一会儿?！比銮卸蛉艘裁魅繁硎竟?，不希望别人在下午3点打扰她的午休。近年来的无数研究进一步证实，保证规律的午睡有助于缓解疲劳、提高大脑灵敏度、降低血压、减少心脏病风险。施明强调，高质量的午睡有三个关键：躺平、保暖、安静氛围?！跋匀?，这需要各单位、学校都作出努力，为良好的午睡环境创造条件?！?/p> </div> <p class="Editor">编辑：赵彦 </p> <div id="i2i2jyu4k" class="Paging"> </div> <p class="Keyword">关键词：午间?；?#32;健康隐患午间规划</p> <h1 class="pv_title_2 mt_15"><a href="/index.shtml" target="_blank" class="more mtb_14">更多</a><span id="i2i2jyu4k" class="t" id="a3"><a 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