（3）每頓少吃一兩口 。 控制飲食， 關(guān)鍵在于細(xì)水長(zhǎng)流， 持之以恒 。 對(duì)于容易發(fā)胖的人， 適當(dāng)限制進(jìn)食量， 不要完全吃飽， 更不要吃太飽、吃撐， 最好在感覺還欠幾口的時(shí)候就放下筷子 。 普通人按照膳食寶塔安全飲食， 適度活動(dòng)， 沒有必要刻意去追求“七分飽” 。
（4）少吃高能量食品 。 學(xué)會(huì)看營(yíng)養(yǎng)成分表， 了解食物的能量， 少吃高脂肪、高糖等高能量食物， 比如炸雞、薯片、酥餅等， 都要盡量少吃 。
（5）減少在外就餐的頻率 。 在外就餐或聚餐的時(shí)候， 一般都會(huì)點(diǎn)得多吃得多， 吃的時(shí)間還久， 經(jīng)常還會(huì)犒勞自己吃很多大魚大肉， 導(dǎo)致進(jìn)食過量 。
參考資料
[1] http://www.cas.cn/cm/202003/t20200302_4736142.shtml
[2] Ma S, Sun S, Geng L, et al. Caloric Restriction Reprograms the Single-Cell Transcriptional Landscape of Rattus Norvegicus Aging. Cell. 2020 Mar 5;180(5):984-1001.e22. doi: 10.1016/j.cell.2020.02.008. Epub 2020 Feb 27. PMID: 32109414.
[3] https://new.qq.com/rain/a/20210306A0697G00
[4] Beydoun, S., Choi, H.S., Dela-Cruz, G. et al. An alternative food source for metabolism and longevity studies in Caenorhabditis elegans. Commun Biol 4, 258 (2021). https://doi.org/10.1038/s42003-021-01764-4
[5] Swindell, W. R. (2012). Dietary restriction in rats and mice: a meta-analysis and review of the evidence for genotype-dependent effects on lifespan. Ageing research reviews, 11(2), 254-270.
[6] Adam J. Schindler, L. Ryan Baugh, David R. Sherwood. Identification of Late Larval Stage Developmental Checkpoints in Caenorhabditis elegans Regulated by Insulin/IGF and Steroid Hormone Signaling Pathways. PLoS Genetics, 2014; 10 (6): e1004426 DOI: 10.1371/journal.pgen.1004426
[7] C. Y. Liao, B. A. Rikke, T. E. Johnson, V. Diaz, J. F. Nelson, Genetic variation in the murine lifespan response to dietary restriction: from life extension to life shortening. Aging Cell 9, 92-95 (2010).
[8] Mattison, J., Roth, G., Beasley, T. et al. Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study. Nature 489, 318–321 (2012). https://doi.org/10.1038/nature11432
[9] Colman, R., Beasley, T., Kemnitz, J. et al. Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys. Nat Commun 5, 3557 (2014). https://doi.org/10.1038/ncomms4557
[10] Flanagan EW, Most J, Mey JT, Redman LM. Calorie Restriction and Aging in Humans. Annu Rev Nutr. 2020 Sep 23;40:105-133. doi: 10.1146/annurev-nutr-122319-034601. Epub 2020 Jun 19. PMID: 32559388.
[11] Belsky DW, Huffman KM, Pieper CF, Shalev I, Kraus WE. Change in the Rate of Biological Aging in Response to Caloric Restriction: CALERIE Biobank Analysis. J Gerontol A Biol Sci Med Sci. 2017 May 22. doi: 10.1093/gerona/glx096.
[12] Wei, M., Brandhorst, S., Shelehchi, M., Mirzaei, H., Cheng, C. W., Budniak, J., ... & Cohen, P. (2017). Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science translational medicine, 9(377), eaai8700.
[13] National Institue on Aging(NIA). Calorie Restriction and Fasting Diets: What Do We Know?
https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
[14] http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
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