{"id":7992,"date":"2022-05-10T09:00:00","date_gmt":"2022-05-10T13:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=7992"},"modified":"2022-05-10T09:00:00","modified_gmt":"2022-05-10T13:00:00","slug":"smoothies-are-a-colorful-fibertastic-vitamin-packed-answer-to-better-nutrition","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2022\/05\/smoothies-are-a-colorful-fibertastic-vitamin-packed-answer-to-better-nutrition\/","title":{"rendered":"\u51b0\u6c99\u662f\u4e00\u7a2e\u8272\u5f69\u7e7d\u7d1b\u3001\u5bcc\u542b\u7e96\u7dad\u3001\u5bcc\u542b\u7dad\u751f\u7d20\u7684\u89e3\u6c7a\u65b9\u6848\uff0c\u53ef\u63d0\u4f9b\u66f4\u597d\u7684\u71df\u990a"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress-eading-banner core-acf\/heading-banner\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_61797d8275769\" class=\"single-post-image-with-content 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core-paragraph\">\n<p>\u7e96\u7dad\u6700\u7d42\u6210\u70ba\u4e86\u5c41\u80a1\uff08\u54b3\u55fd\uff09 <a href=\"http:\/\/youtube.com\/watch?v=Ku42Iszh9KM\">\u5f88\u591a\u7b11\u8a71<\/a>\uff0c\u4f46\u73fe\u5be6\u6709\u9ede\u4ee4\u4eba\u64d4\u6182\uff1a\u50c5 <a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\">\u7d04 7% \u7684\u7f8e\u570b\u4eba<\/a> \u53d6\u5f97\u5efa\u8b70\u7684\u6bcf\u65e5\u7e96\u7dad\u651d\u53d6\u91cf\uff0c\u4f46\u5927\u591a\u6578\u4eba\u651d\u53d6\u7684\u7e96\u7dad\u91cf\u9084\u4e0d\u5230\u4e00\u534a\u3002\u90a3\u53c8\u600e\u6a23\uff0c\u4f60\u8aaa\u5462\uff1f\u4e0d\u5e78\u7684\u662f\uff0c\u51fa\u73fe\u4e86\u4e00\u7cfb\u5217\u4e0d\u826f\u7d50\u679c\u3002 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\">\u7814\u7a76\u986f\u793a<\/a> \u5f9e\u8c46\u985e\u3001\u5805\u679c\u3001\u6c34\u679c\u548c\u852c\u83dc\u4e2d\u7372\u53d6\u5927\u91cf\u7e96\u7dad\u53ef\u4ee5\u964d\u4f4e\u5fc3\u81df\u75c5\u30012 \u578b\u7cd6\u5c3f\u75c5\u3001\u4e2d\u98a8\u548c\u7d50\u8178\u764c\u7684\u98a8\u96aa\u3002<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u9019\u53ea\u662f\u5c07\u51b0\u6c99\u878d\u5165\u65e5\u5e38\u751f\u6d3b\u7684\u4e00\u5927\u539f\u56e0\u3002\u5728\u5176\u4e2d\u52a0\u5165\u7da0\u8449\u852c\u83dc\u3001\u4e00\u9ede\u5805\u679c\u91ac\u4ee5\u53ca\u8a31\u591a\u5176\u4ed6\u9999\u8349\u548c\u852c\u83dc\uff0c\u60a8\u5c31\u5df2\u7d93\u958b\u59cb\u9054\u5230\u5efa\u8b70\u7684\u6bcf\u5929 25-30 \u514b\u7e96\u7dad\u651d\u53d6\u91cf\u4e86\u3002\u60a8\u9084\u53ef\u4ee5\u7372\u5f97\u71df\u990a\u8c50\u5bcc\u3001\u5bcc\u542b\u7926\u7269\u8cea\u7684\u7f8e\u5473\u4f73\u991a\u3002&nbsp;&nbsp;<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h2 class=\"wp-block-heading\">\u6eff\u8db3\u60a8\u7684\u98e2\u9913\u548c\u751c\u98df<\/h2>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u7cd6\uff0c\u7279\u5225\u662f\u7cbe\u88fd\u7cd6\uff0c <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\">\u6709\u5f88\u591a\u7f3a\u9ede<\/a>\u2014\u2014\u9ad4\u91cd\u589e\u52a0\u3001\u7cd6\u5c3f\u75c5\u3001\u5fc3\u81df\u75c5\u548c\u767c\u708e\u2014\u2014\u4f46\u5b83\u4e5f\u6703\u9ede\u4eae\u4f60\u5927\u8166\u4e2d\u7684\u8a31\u591a\u300c\u611f\u89ba\u826f\u597d\u300d\u5340\u57df\u3002\u5403\u7cd6\u662f\u6709\u76ca\u7684\uff0c\u5c0d\u6211\u5011\u8a31\u591a\u4eba\u4f86\u8aaa\uff0c\u5b83\u4e5f\u5145\u6eff\u4e86\u60c5\u611f\uff0c\u7121\u8ad6\u662f\u5b89\u6170\u8271\u96e3\u7684\u611f\u89ba\u9084\u662f\u6176\u795d\u7f8e\u597d\u6642\u5149\u3002\u9019\u610f\u5473\u8457\u77e5\u9053\u5b83\u6703\u50b7\u5bb3\u4f60\u548c\u80fd\u5920\u907f\u514d\u5b83\u662f\u5169\u4ef6\u622a\u7136\u4e0d\u540c\u7684\u4e8b\u60c5\u3002&nbsp;<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u5c07\u6c34\u679c\u7cd6\u8207\u5065\u5eb7\u5291\u91cf\u7684\u7e96\u7dad\u4e00\u8d77\u651d\u5165\uff0c\u53ef\u4ee5\u63d0\u4f9b\u4e00\u7a2e\u7372\u5f97\u6211\u5011\u8a31\u591a\u4eba\u6e34\u671b\u7684\u751c\u5473\u7684\u65b9\u6cd5\uff0c\u800c\u7121\u9700\u904e\u91cf\u6216\u651d\u5165\u4e00\u628a\u679c\u51cd\u8c46\u6216\u5de7\u514b\u529b\u68d2\u7b49\u7a7a\u71b1\u91cf\u3002\u70ba\u4f60\u7684\u51b0\u6c99\u63d0\u4f9b\u5976\u6614\u7684\u71df\u990a\u6210\u5206\u662f\u6709\u98a8\u96aa\u7684\uff08\u7a0d\u5f8c\u6703\u8a73\u7d30\u4ecb\u7d39\uff09\uff0c\u4f46\u534a\u6839\u9999\u8549\u548c\u4e00\u4e9b\u6f3f\u679c\u5c0d\u6eff\u8db3\u751c\u98df\u9700\u6c42\u6709\u5f88\u5927\u5e6b\u52a9\u3002<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u540c\u6642\uff0c\u4f60\u7684\u51b0\u6c99\u80fd\u5920\u8b93\u4f60\u4fdd\u6301\u611f\u89ba\uff0c\u4f46\u53c8\u4e0d\u6703\u8b93\u4f60\u611f\u5230\u4e0d\u8212\u670d\u3002\u5927\u91cf\u7684\u7e96\u7dad\u3001\u4e00\u9ede\u86cb\u767d\u8cea\u548c\u76e1\u53ef\u80fd\u591a\u7684\u7e96\u7dad\u7da0\u8449\u852c\u83dc\u53ef\u4ee5\u585e\u9032\u652a\u62cc\u6a5f\u4e2d\uff0c\u9019\u4e9b\u53ef\u4ee5\u8b93\u4f60\u6301\u7e8c\u5f88\u9577\u4e00\u6bb5\u6642\u9593\u3002&nbsp;<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h2 class=\"wp-block-heading\">\u6df7\u5408\u771f\u6b63\u5065\u5eb7\u7684\u51b0\u6c99<\/h2>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u300c\u51b0\u6c99\u300d\u7372\u5f97\u4e86\u5065\u5eb7\u7684\u5149\u74b0\uff0c\u4f46\u5b83\u4e26\u4e0d\u7e3d\u662f\u503c\u5f97\u7684\u3002\u7576\u7136\uff0c\u8b93\u66f4\u591a\u7684\u6c34\u679c\u548c\u852c\u83dc\u9032\u5165\u4f60\u7684\u8eab\u9ad4\u662f\u4e00\u500b\u512a\u52e2\u3002\u53ea\u662f\u5e02\u552e\u7684\u51b0\u6c99\u65e8\u5728\u8b93\u60a8\u6d41\u9023\u5fd8\u8fd4\uff0c\u56e0\u6b64\u5b83\u5011\u6703\u7528\u5927\u91cf\u7684\u7cd6\u4f86\u7784\u6e96\u60a8\u5927\u8166\u7684\u5feb\u6a02\u4e2d\u6a1e\u3002\u5728\u5bb6\u88fd\u4f5c\u51b0\u6c99\u9700\u8981\u4e00\u4e9b\u5207\u788e\u548c\u6e05\u7406\u5de5\u4f5c\uff0c\u4f46\u8b93\u60a8\u6709\u6a5f\u6703\u771f\u6b63\u5f9e\u51b0\u6c99\u4e2d\u7372\u53d6\u6240\u9700\u7684\u6771\u897f\uff0c\u800c\u7121\u9700\u4f7f\u7528\u8a31\u591a\u4e0d\u9700\u8981\u7684\u6771\u897f\u3002&nbsp;<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u9019\u88e1\u6709\u4e00\u4e9b\u88fd\u4f5c\u5c0d\u4f60\u6709\u76ca\u4e14\u5473\u9053\u8d85\u7d1a\u597d\u7684\u51b0\u6c99\u7684\u6ce8\u610f\u4e8b\u9805\u3002&nbsp;<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-list core-list\">\n<ul class=\"wp-block-list\"><li><strong>\u505a<\/strong> \u5305\u62ec <a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/#:~:text=They%20also%20contain%20high%20levels,helps%20prevent%20certain%20birth%20defects.\">\u5f88\u591a\u7da0\u8272\u852c\u83dc<\/a>\u3002\u83e0\u83dc\u3001\u82b9\u83dc\u3001\u9ec3\u74dc\u3001\u7fbd\u8863\u7518\u85cd\u2014\u2014\u4efb\u4f55\u653e\u5165\u6c99\u62c9\u4e2d\u7684\u6771\u897f\u90fd\u53ef\u4ee5\uff0c\u5728\u51b0\u6c99\u4e2d\u5473\u9053\u4e2d\u6027\u3002\u60a8\u53ef\u4ee5\u653e\u5165\u7da0\u8272\u852c\u83dc\uff0c\u8b93\u6fc3\u70c8\u7684\u5473\u9053\u4f86\u8aaa\u8a71\u3002&nbsp;<\/li><li><strong>\u4e0d<\/strong> \u4f9d\u9760\u74f6\u88dd\u679c\u6c41\u4f86\u63d0\u4f9b\u751c\u5473\u548c\u98a8\u5473\u3002 <a href=\"https:\/\/health.ucdavis.edu\/blog\/good-food\/is-fruit-juice-bad-for-you-and-your-children\/2019\/07#:~:text=The%20more%20concentrated%20sugar%20and,health%20issues%20later%20in%20life.\">\u5e02\u552e\u679c\u6c41<\/a> \u5bcc\u542b\u7cd6\uff0c\u4f46\u63d0\u4f9b\u5f88\u5c11\u6216\u4e0d\u542b\u7e96\u7dad\u3002\u5728\u51b0\u6c99\u4e2d\u64e0\u5165\u9178\u6a59\u6216\u6ab8\u6aac\u5373\u53ef\u5e36\u4f86\u6fc3\u9b31\u7684\u5473\u9053\uff0c\u800c\u7121\u9700\u984d\u5916\u7684\u7cd6\u3002&nbsp;<\/li><li><strong>\u505a <\/strong><a href=\"https:\/\/tasty.co\/article\/deenashanker\/chemical-free-ways-to-add-protein-to-your-smoothie\">\u5728\u4f60\u7684\u6df7\u5408\u7269\u4e2d\u52a0\u5165\u4e00\u4e9b\u86cb\u767d\u8cea<\/a>\u3002\u4e0d\u52a0\u7cd6\u7684\u512a\u683c\u3001\u514b\u83f2\u723e\u3001\u8c46\u8150\uff0c\u751a\u81f3\u6241\u8c46\u90fd\u53ef\u4ee5\u63d0\u9ad8\u86cb\u767d\u8cea\u542b\u91cf\uff0c\u5e6b\u52a9\u4f60\u4fdd\u6301\u98fd\u8179\u611f\uff0c\u4e26\u70ba\u4f60\u7684\u51b0\u6c99\u589e\u6dfb\u6fc3\u9b31\u7684\u53e3\u611f\u3002\u5805\u679c\u91ac\u548c\u725b\u5976\u4e5f\u6709\u540c\u6a23\u7684\u529f\u6548\u2014\u2014\u53ea\u662f\u8981\u5c0f\u5fc3\u907f\u514d\u90a3\u4e9b\u542b\u6709\u6dfb\u52a0\u7cd6\u7684\u98df\u7269\u3002&nbsp;<\/li><li><strong>\u4e0d <\/strong>\u53bb <a href=\"https:\/\/lilynicholsrdn.com\/5-signs-youre-eating-too-much-fruit\/\">\u5403\u592a\u591a\u6c34\u679c<\/a>\u3002\u52a0\u5165\u4e00\u6839\u9999\u8549\u3001\u4e00\u628a\u8349\u8393\u3001\u4e00\u500b\u737c\u7334\u6843\u548c\u4e00\u4e9b\u51b7\u51cd\u8292\u679c\u584a\u5c31\u592a\u904e\u5206\u4e86\u3002\u6c34\u679c\u7cd6\u6bd4\u7cbe\u88fd\u7cd6\u5c0d\u4f60\u66f4\u597d\uff0c\u4f46\u5b83\u4ecd\u7136\u662f\u7cd6\u3002\u60a8\u6703\u9a5a\u8a1d\u5730\u767c\u73fe\u56db\u5206\u4e4b\u4e00\u676f\u51b7\u51cd\u6f3f\u679c\u80fd\u70ba\u60a8\u7684\u98f2\u6599\u5e36\u4f86\u591a\u5927\u7684\u98a8\u5473\u3002&nbsp;<\/li><li><strong>\u505a <\/strong>\u6295\u653e <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-truth-about-fats-bad-and-good\">\u5065\u5eb7\u8102\u80aa<\/a>\uff0c\u5982\u916a\u68a8\u3001\u5805\u679c\u91ac\u3001\u6930\u5b50\u6cb9\u6216\u6a44\u6b16\u6cb9\uff0c\u6216\u5168\u8102\u539f\u5473\u512a\u683c\u3002\u9019\u4e9b\u6210\u5206\u8ce6\u4e88\u60a8\u7684\u51b0\u6c99\u8c50\u5bcc\u7684\u53e3\u611f\uff0c\u4e26\u5e6b\u52a9\u60a8\u66f4\u9577\u6642\u9593\u5730\u4fdd\u6301\u98fd\u8179\u611f\u3002&nbsp;<\/li><li><strong>\u4e0d <\/strong>\u8ff4\u907f <a href=\"https:\/\/foodal.com\/drinks-2\/smoothies\/superfood-add-ins\/\">\u71df\u990a\u5f37\u5316\u5291<\/a>\u3002\u60a8\u53ef\u4ee5\u627e\u5230\u7121\u6578\u7684\u65b9\u6cd5\u4f86\u5f9e\u51b0\u6c99\u4e2d\u7372\u5f97\u66f4\u591a\u3002\u4f8b\u5982\uff0c\u4e9e\u9ebb\u7c7d\u548c\u5947\u4e9e\u7c7d\u6dfb\u52a0 omega-3\u3001\u7e96\u7dad\u548c\u86cb\u767d\u8cea\uff0c\u7da0\u8336\u7c89\u6dfb\u52a0\u5927\u91cf\u7dad\u751f\u7d20\u3001\u7926\u7269\u8cea\u3001\u6297\u6c27\u5316\u5291\u548c\u6c28\u57fa\u9178\uff0c\u88ab\u8a8d\u70ba\u6709\u52a9\u65bc\u71c3\u71d2\u8102\u80aa\u548c\u9810\u9632\u764c\u75c7\u3002&nbsp;<\/li><\/ul>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p><strong>\u505a 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