温家宝总理的饮食十二字诀个人日记

温家宝总理的饮食十二字诀

个人日记

温家宝总理在汶川映秀镇板房安置小区吴志远等几家合用的厨房里炒菜
　　导语：温家宝总理到基层视察的时候，对饭菜质量的要求很简单：“清清淡淡，汤汤水水，热热乎乎”。这12个字虽然简单、简朴，但很有科学道理。
　　“清清淡淡”的意思就是要少油少盐。在21世纪的中国，肥胖人群剧增，高血压发病率逐年增高。在诱发肥胖和高血压的危险因素中，油盐摄入过量是重要的膳食因素。除食盐外，还应少吃酱油、咸菜、味精等高钠食品及含钠的加工食品等。
　　“汤汤水水”是说应当降低食物的能量密度。水分大的食物能量密度比较低，如蔬菜含有90%以上的水，水果的水分含量也接近90%。米粥中含水超过90%，米饭是70%左右，而馒头是55%左右。显然，喝些“汤汤水水”的粥，要比全部吃馒头、米饭所获得的能量少。
　　此外，用餐之前和用餐中补充一些水分，还有利于让吞咽后的食物吸水膨胀，可以增强饱腹感，从而抑制摄食中枢，降低人的食欲，有效预防肥胖。
　　“热热乎乎”是指温度适中，使肠胃感觉舒适。中国自古以来就提倡老人的食物要温热一些，使肠胃感觉舒适。食用过烫的食物会损害消化道，而过凉的食物同样也会妨碍消化。

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