中国人“吃饭指南”更新！营养科医生解读如何健康吃

Chinese "Eating Guide" update! Nutritionists interpret how to eat healthily.

近日，被誉为中国人“吃饭指南”的《中国居民膳食指南》时隔6年后再次更新。相对于2016版，新一版由六条“核心推荐”改为八条“膳食准则”，对5个方面推荐摄入量进行调整，并首次提出“东方健康膳食模式”。为何会有这样的调整，央广网记者找到了东南大学附属中大医院临床营养科主任金晖，请他为我们解读一日三餐如何吃才能更健康营养。

Recently, the Dietary Guide for Chinese Residents, known as the "Eating Guide" for Chinese people, was updated again after six years. Compared with the 2016 edition, the new edition changed from six "core recommendations" to eight "dietary guidelines", adjusted the recommended intake in five aspects, and proposed the "Oriental Healthy Diet Model" for the first time. Why is there such an adjustment? The CNR reporter found Jin Hui, director of the Clinical Nutrition Department of Zhongda Hospital Affiliated to Southeast University, and asked him to interpret how to eat three meals a day to be more healthy and nutritious.

六条“核心推荐”改为八条“膳食准则”推荐更加细化

Six "core recommendations" are changed to eight "dietary guidelines", and the recommendations are more detailed.

据介绍，2016版膳食指南“六条核心推荐”升级为2022版“八条膳食准则”，新版膳食指南提炼出来平衡膳食八准则：食物多样，合理搭配；吃动平衡，健康体重；多吃蔬果、奶类、全谷、大豆；适量吃鱼、禽、蛋、瘦肉；少盐少油，控糖限酒；规律进餐，足量饮水；会烹会选，会看标签；公筷分餐，杜绝浪费。

According to reports, the "six core recommendations" of the 2016 version of the dietary guide has been upgraded to the "eight dietary guidelines" of the 2022 version. The new edition of the dietary guidelines has refined the eight guidelines for a balanced diet: diversified food and reasonable collocation; Eating balance, healthy weight; Eat more fruits and vegetables, milk, whole grains and soybeans; Eat fish, poultry, eggs and lean meat in moderation; Less salt and oil, control sugar and limit wine; Eat regularly and drink plenty of water; Can cook, choose and read labels; Divide meals with chopsticks to eliminate waste.

金晖主任介绍，新版指南中“推荐”到“准则”，力度加强了，膳食指南的可信度更高，每一条的推荐更加细化。比对上一版，“会烹会选，会看标签；公筷分餐，杜绝浪费”为新增内容。“会烹会选，会看标签”更加强调要认识不同食物的营养价值，对于预包装食品，要会读营养标签。营养标签可以让你买到更有价值的食物。“公筷分餐，杜绝浪费”则是推广健康文明的生活方式：坚持公筷公勺、分餐或份餐等卫生措施，避免食源性疾病的发生和传播。

According to director Jin Hui, the "recommendation" to "guidelines" in the new version of the guidelines has been strengthened, the reliability of the dietary guidelines is higher, and the recommendations of each article are more detailed. Compared with the previous version, "Can cook, choose and read labels; Divide meals with chopsticks to eliminate waste." for the new content. "Can cook, choose and read labels"emphasizes the need to understand the nutritional value of different foods. For prepackaged food, you should be able to read nutrition labels. Nutrition labels allow you to buy more valuable foods. "Divide meals with chopsticks to eliminate waste" is to promote a healthy and civilized lifestyle: adhere to hygiene measures such as sharing serving chopsticks and serving spoons and spoons, sharing meals or sharing meals to avoid the occurrence and spread of foodborne diseases.

首次提出东方健康膳食模式更加适合中国人

For the first time, it is proposed that the oriental healthy diet model is more suitable for Chinese people.

新版指南同时借助最新的文献证据、中国居民的现状分析、与其他国家膳食指南对比，最终给出了适合中国人群的新的推荐及膳食模式，创造了一个新概念“东方健康膳食模式”。

At the same time, the new guidelines also draw on the latest literature, the analysis of the current situation of Chinese residents, and the comparisons with dietary guidelines in other countries, and ultimately give new recommendations and dietary mobel suitable for Chinese people, and creates a new concept "Oriental Healthy Dietary Pattern".

据了解，在中国疾病预防控制中心的营养调查和慢性病的调查中发现，以苏浙沪为代表的江南地区和广东、福建等沿海地区的饮食模式，被认为是较为健康的饮食模式代表。主要的特点是清淡少盐、食物多样、蔬菜水果奶蛋丰富，尤其是水产品摄入比较多，对大多数人有很好的借鉴作用。

It is understood that in the nutrition survey and the survey of chronic diseases conducted by the Chinese Center for Disease Control and Prevention, the dietary patterns of the Jiangnan region represented by Zhejiang and Shanghai, and the coastal areas such as Guangdong and Fujian are considered to be the representatives of healthier diet patterns. The main features are light and less salt, food diversity, rich vegetables, fruits, milk and eggs, especially more intake of aquatic products, which can be used as a good reference for most people.

小小数字变化大大健康学问

Small digital changes greatly improve health knowledge

此外，记者发现和2016年膳食指南相比，“膳食宝塔”各类食物的推荐摄入量有所微调，但是调整背后，隐藏大大的健康学问，更加有利于身体健康的保持与疾病的预防。

In addition, the reporter found that compared with the 2016 dietary guidelines, the recommended intake of various types of food in the "Food Pagoda" has been slightly adjusted, but behind the adjustment, there is a great deal of hidden health knowledge, more conducive to the maintenance of physical health and disease prevention.

“限盐”继续升级，由原来6克下降到5克。奶及奶制品推荐摄入量由300克提高到300到500克。上一版中将动物性食物分为畜禽肉40-75克、水产品40-75克、蛋类40-50克，而新版调整为动物性食物120-200克，每周至少2次水产品，每天一个鸡蛋。谷薯类的推荐量由原来的250-400克，调整为谷类200-300克，其中含薯类50-100克和全谷物杂豆50-150克。将谷薯类细分，并作推荐摄入量指导。倡导足量饮水，每天饮水1500-1700毫升，成年男性每天喝水1700毫升，成年女性饮水量1700毫升。

"Salt restriction" continued to upgrade, from 6 grams to 5 grams. The recommended intake of milk and dairy products increased from 300 grams to 300 to 500 grams. In the previous version, animal food was divided into 40-75g of meat, 40-75g of aquatic products and 40-50g of eggs, while the new version was adjusted to 120-200g of animal food and aquatic products at least twice a week, an egg a day. The recommended amount of cereal and potato is adjusted from 250-400g to 200-300g, including 50-100g of potato and 50-150g of whole grain miscellaneous beans. Subdivide the cereals and potatoes, and guide the recommended intake. Advocate sufficient drinking water, 1500-1700 ml per day, 1700 ml per day for adult men and 1700 ml per day for adult women.