发育开始的年龄可能是糖尿病和癌症等等一系列疾病的影响因素。具体而言：发育开始得早些或者晚些可能影响到将近48种健康状况、包括绝经年龄。Scientific Reports上发表的一项研究考察了50万人、提示早发育可令二型糖尿病的几率提高50%。换言之、发育开始的年龄对于中年之后的健康状态可能有着重要的影响——而在到达中年之前、你或许丝毫都感觉不到任何差异。

男女发育起始年龄不同。对于女孩而言、早发育是指发育起始于8到11岁之间、若15到19岁之间才开始发育、则属于晚发育。男孩的正常发育年龄一般而言在9到14岁。

研究发现发育早晚可能影响的健康状况或疾病包括：

• 乳腺癌、宫颈癌等癌症
• 心脏病发作、心绞痛、高血压。
• 过早绝经、先兆子痫、死胎。
• 哮喘。
• 抑郁症。
• 青光眼。
• 肥胖症。

对于癌症而言发育早或晚所影响的激素水平可能扮演某种角色、不过研究人员很难解释、发育年龄怎么会和哮喘等疾病也扯上关系的。

全世界范围内、人类的发育年龄正在发生变化。在英国、发育年龄每十年提早一个月。而在中国、发育年龄每十年提早四个月还多。而这一点、“是需要引起重视的。因为发育提早是各种疾病、尤其是新陈代谢类疾患的额外风险因素。”

不过需要指出的是、“发育年龄所影响的疾病风险升高效应、相对而言还是比较温和的。”

完。
 
中文翻译：蕨代霜蛟
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孩子发烧就怕抽筋，抽筋就怕抽坏脑子，因为对热性惊厥的担心，很多家长对发烧充满恐惧，以至于孩子一发烧，就想尽一切办法给孩子退烧，吃退烧药，冰袋冰头，贴退热贴…这些担心有必要吗?这样做有用吗？关于发烧抽筋，父母们需要知道哪些？

热性惊厥是指由发烧引发的抽搐，以前认为是高烧引发的，所以叫高热惊厥，但事实上只要体温高于38度都可能发生惊厥，而不只发生于高热状态，所以叫“热性惊厥”。惊厥多见于体温上升的阶段，每100个孩子里大约有4个孩子会遇到热性惊厥。

别人家孩子发烧不抽，为什么我的孩子会抽？热性惊厥的原因现在还不那么清楚，比较明确的是和遗传体质有关，直系亲属有热性惊厥史的，孩子的风险也越高，此外热性惊厥主要发生在6-60月之间的孩子，可能和孩子还处于一个神经发育不成熟的年龄段有关。

孩子发烧惊厥时，往往全身僵直，四肢抽动，双眼翻白，意识不清，甚至口吐白沫大小便失禁，每个家长看到孩子这个样子都会惊慌失措，有的家长按住孩子不让他抽，有的去掐人中，有的往孩子嘴里塞东西来防止咬伤。但慌乱不会对孩子有任何帮助，也不是做得越多就越好，这些错误的做法不但对孩子没任何好处，还可能给孩子造成不必要的伤害。

正确做法是让孩子在床上或安全的平地躺下，解开衣领，可以让孩子头侧着或者侧卧，以防呕吐时误吸呛咳窒息。抽筋一般不会咬伤舌头，即使咬伤也会很快长上，不要往孩子嘴里塞东西或给药，强行掰开孩子嘴可能造成损伤，塞进去的东西还可能堵塞呼吸道，引起窒息，还可能损伤牙齿。相反，抽搐时如果孩子嘴里有东西，可能的话还应该轻柔地取出。按住孩子、掐人中都阻止不了抽搐，反而可能给孩子造成损伤。

与其慌乱的做这些有害无益的事，不如镇定下来记录一下孩子抽搐的时间，如果内心足够强大，还可以拿手机把孩子抽搐的情形录下来，好让医生判断病情。大部分的热性惊厥持续时间很短，通常不到一分钟，90%在5分钟内自发缓解，如果持续超过5分钟需要就近就医或者打120求救，如果既往有过30分钟以上的热性惊厥的孩子，再次出现长时间发作的可能性较大，一旦再次发作，应尽早就诊，使用止痉药终止抽搐。

无论抽搐持续多久，抽搐结束后最好还是去医院检查一下，如果最后确认是简单型的热性惊厥，一般没有特别处理，但医生需要检查一下发烧的原因，尤其要排除一下颅内感染的可能，一岁半以内的孩子可能需要做腰穿，是否需要进一步做别的检查需要医生检查孩子后再决定。

热性惊厥看起来很吓人，小部分孩子惊厥的时候摔倒，或者呛到，但绝大部分不对孩子造成伤害，也不会影响脑子，长大了学习也不会比别的孩子差。热性惊厥本身不伤害孩子，只不过有热性惊厥的孩子远期出现癫痫的风险略高于普通人群，总体来讲大约2%的热性惊厥会发展为癫痫，复杂型的概率更高，这种趋势是由孩子身体条件，尤其是遗传素质决定的，不是热性惊厥直接导致的，药物治疗也改变不了这个趋势。

即便这样，鉴于孩子热性惊厥时可怕的样子，很多家长还是想知道怎么去预防，可惜的是，孩子是否会再抽取决于孩子自身，目前没办法改变。发生热性惊厥的年龄越小，再抽的可能性越大，首次热性惊厥时不到一岁，再抽的可能性大约50%，直系亲属有热性惊厥史的，再抽的风险也更大。

每个孩子成长过程中都要经历发烧，你没办法控制孩子完全不发烧，也没办法控制孩子是否遇到，或者什么时候遇到热性惊厥，孩子出生后家族遗传因素你也没办法改变，所以没什么好办法去预防，唯一能做的是等孩子长大，3岁以后机会就小了，5岁以后就更少了。

因为叫热性惊厥，很多家长，包括一些医生都认为应该积极退烧，但事实上研究已经证明，包括布洛芬和对乙酰氨基酚在内的退热药，都预防不了热性惊厥发生,原因可能是惊厥主要发生在体温变化阶段。热性惊厥的孩子本来就不是每次发热都会发作，不能说这次服用退热药没发作，就认为退热药能预防。如果孩子1岁以内每次发热都抽搐，那可能不是简单的热性惊厥，需要找专业的儿科神经医生看看。

预防不了惊厥并不是说就不要吃退烧药，如果孩子体温超过39度明显不舒服该用还是要用，发烧该怎么处理还是怎么处理，不需要为预防热性惊厥额外做什么，做了也没用。

如果孩子抽搐时间比较长，医生可能会用地西泮静脉注射、咪达唑仑肌肉注射等方式进行止痉，预防性使用这些药可能可以降低再次抽搐的风险，但因为热性惊厥本身不对孩子造成什么伤害，而这些药物发生副作用几率较大，所以没必要使用。

大部分的热性惊厥都是简单型，但复杂型的热性惊厥，也就是持续时间超过15分钟，局部的、不对称的抽搐，24小时内反复抽搐，这种类型发展为癫痫的机会要大一些，是否需要预防性使用抗癫痫药物，需要儿科神经专科医生进行评估后再定。（本文特别鸣谢北京大学第一医院姜玉武教授给予的专业指导）
 
本文作者：小儿外科裴医生
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端午节到了，除了赛龙舟、挂蒿草艾叶荷包等节日活动外，家家户户都会吃粽子。粽子又称“角黍”、“筒粽”，是我国的传统节日食品，由粽叶包裹糯米蒸制而成。传说粽子是为祭投江的屈原而开始制作流传的。每年端午人们互送粽子表达对屈原的纪念。

粽子由来已久，花样繁多。由于地域和食材的不同，粽子有南北之分。北方的以甜为主，有红枣粽、赤豆粽、蜜饯粽、豆沙粽、瓜仁粽、八宝粽等；南方以咸为主，有猪肉粽、火腿粽、蛋黄粽、香肠粽、虾仁粽、肉丁粽等。形状有三角形、四角形、长方形、方锥形。
 
以前过端午节，都是自己家做粽子。先要去采苇叶，那时候还买不到粽叶，找叶宽的、长的苇叶采下来，拿回家里洗净备用。然后要泡米，准备好红枣。包粽子时，一般用两、三片粽叶，包出有棱有角好看的形状，用线扎好。不同口味的粽子用不同颜色的线扎，以示区别。粽子包好后，码放在八印的大铁锅里，先是大火烧开，再用小火慢慢煮蒸。开锅后，糯米的纯香、大枣的甜香和着粽叶的清香，渐渐地在屋里弥漫开来，一会儿满屋飘香。现在很少有人费时间和精力自己做了。超市里各色品种应有尽有，买起来方便，却很难体会制作过程的乐趣了。

粽子不仅传承了我国的饮食文化，给我们带来独特的美食，同时粽子还有特定的营养特点。粽子的主要成分是糯米，每100克糯米含348千卡能量，一碗2两米饭的能量约为120千卡，一个2两馒头能量为220千卡。一个粽子用1两糯米做成，则含能量174千卡；如果是肉粽，能量还会更高的。豆沙粽一般含有糖，豆沙可能用动物油炒过，能量也很高。从这些数字可以看出，一个粽子相当于一碗饭，如果算上里面的肉、油等，一个粽子的能量，要比一碗饭的能量高很多。
 
因此，建议吃粽子时要注意粽子的个头分量，要适当减少主食的摄入。糯米比馒头及其他种类大米在吃后导致血糖升高的速度要快，因此血糖不稳定或患有糖尿病的人，要少食；老人、孩子以及胃肠功能较差的人不宜多吃。肉粽含有较多的动物脂肪，一次不宜多吃，血脂偏高、高血压或冠心病，不宜吃肉粽。吃粽子时宜佐以凉拌菜，再来一碗清淡的汤，如冬瓜汤、青菜汤、丝瓜汤等，以增加膳食纤维、矿物质和维生素的摄取。
 
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In recent years, salt has become somewhat less of a culprit in heart disease, and sugar has, at least in some researchers’ eyes, taken its place. Now, authors of a new study in Open Heart argue that sugar consumption may be considerably worse for blood pressure than salt intake. In fact, they say, “It is time for guideline committees to shift focus away from salt and focus greater attention to the likely more-consequential food additive: sugar.” Whether it’s really valuable to pit one white crystal against the other is unclear, but what we do know is that neither salt nor sugar, in high amounts, is very good for anyone’s heart. For people who already have heart disease or high blood pressure, it’s probably best to keep an eye on both.

But here’s the rationale for the argument that sugar is worse for blood pressure than salt. Sugar, in high amounts, has many well-documented negative effects on the body, and in particular, on one’s metabolic profile. There’s an established link between sugar and metabolic syndrome, a conglomeration of cardiovascular markers that includes insulin resistance, high cholesterol, high blood pressure, high triglycerides (blood fats), and excess weight, especially in the form of belly fat.

Sugar also seems to lead, in a series of steps, to an increase in blood pressure per se. “Consuming sugar increases insulin levels,” study author James DiNicolantonio tells me, “which activates the sympathetic nervous system, leading to increases in heart rate and blood pressure.” It also apparently reduces the sensitivity of the receptors that regulate our blood pressure. Finally, sugar depletes ATP, cells’ energy stores, which, again through a cascade of events, constricts blood vessels, and increases blood pressure.
 
Some studies have also suggested that consuming a high-sugar diet for just two weeks may have a measurable effect on blood pressure. “Twenty-four hour ambulatory blood pressure studies,” adds DiNicolantonio, “indicate an increase of BP of around 7mmHg/5mmHg with a high-sugar diet. That’s much stronger than what we see with sodium, which is perhaps around 4mmHg/2mmHg.” Other studies comparing the effects of drinking a single 24-oz fructose-sweetened drink, vs. a sucrose-sweetened drink, have shown effects on blood pressure and other cardiovascular markers in the hours following.

So, the authors argue, reducing sugar may be a more meaningful way of reducing blood pressure than reducing salt. And because too little sodium in the diet has been linked to adverse health effects, the argument goes, it’s all the more important to keep a moderate, rather than a very low, salt intake.
 
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本文地址：http://www.wjbb.com/know/1126
原文出处：http://www.forbes.com/sites/alicegwalton/2014/12/11/study-is-sugar-worse-for-blood-pressure-than-salt/ 收起阅读 »

 
Research says that our brains are hardwired for pleasure and sugar works like many addictive drugs. So, are we sugar fiends?
 
Here’s something to think about the next time you’re craving something sweet: it could be more than just a sweet tooth. It could be an addictive itch begging to be scratched.

Brain scans have confirmed that intermittent sugar consumption affects the brain in ways similar to certain drugs.

A highly cited study in the journal Neuroscience & Biobehavioral Reviews found that sugar—as pervasive as it is—meets the criteria for a substance of abuse and may be addictive to those who binge on it. It does this by affecting the chemistry of the limbic system, the part of the brain that’s associated with emotional control.

The study found that “intermittent access to sugar can lead to behavioral and neurochemical changes that resemble the effects of a substance of abuse.”

It’s these findings that spurred Paul van der Velpen, head of Amsterdam's health services, to warn people that sugar is a drug, “just like alcohol and tobacco.” He wrote a column on the city’s public health website Tuesday calling for stronger government action regarding sugar. Actions he proposed included regulating the amount allowed in foods and also banning soft drinks in schools 

“This may seem exaggerated and far-fetched, but sugar is the most dangerous drug of this time and can still be easily acquired everywhere,” he wrote.

Dr. David Sack, CEO of Elements Behavioral Health, which operates Promises Treatment Centers, echoed these comments. Sack said that the prevalence and promotion of sugary foods and beverages, coupled with how it affects our brains, make addiction an issue.

“The truth is that not every one exposed to high-sugar foods is going to become addicted and seek it out regularly. The same is true with drugs like cocaine or alcohol,” he told Healthline. “The difference is that we don’t sell alcohol to anyone under the age of 21, but you can buy high-sugar content foods at any age.”

Are We, As a Whole, Addicted to Sugar?

U.S. health officials have been less hyperbolic in their messaging than van der Velpen, but many feel equally concerned.

Earlier this year, the American Heart Association cited research that shows sugary soft drinks are responsible for 180,000 deaths worldwide each year. They recommend that adults consume no more than 450 calories per week from sugar-sweetened beverages. This translates to just under two 20-ounce bottles of Coca-Cola.

The latest numbers from the U.S. Centers for Disease Control (CDC) show the average American gets about 13 percent of his or her daily caloric intake from added sugars. Men, on average, get an additional 335 calories per day from added sugars, while women get about 239 extra calories per day.

While sodas are the easy culprit to blame, there are many other places where sugar sneaks into a person’s diet, often without his or her knowledge.

The CDC’s research shows that people consume excess sugars not only in beverages but also in foods they eat at home.

Relying on packaged or processed foods is a quick way to stack up the sugar cubes, even if they have healthy sounding names. Sugar is a common ingredient in many foods people assume are healthy.

For example, a jar of Newman’s Own Tomato & Basil spaghetti sauce contains 9 grams of sugar, or about four sugar cubes. Eight ounces of V8 Fusion Vegetable & Fruit Juice contains more than 11 cubes of sugar. Yoplait Original 99% Fat Free yogurt contains between 11 and 13 sugar cubes, depending on the flavor.

How Do You Kick the Habit? Curbing Your Addiction Before It Begins

The messages telling us to crave sugar begin at an early age, Sack says. Children’s TV programming is often wrapped in advertising featuring brightly colored cartoon characters selling processed foods with high sugar content.

“Food scientists have learned to manufacture food to make it more rewarding,” he said. “Then they use the media, such as advertising, so they’re dangling it in front of us.”

Sack says that not enough parents are educating their children about healthy nutrition, and that the parents may be reinforcing bad eating habits. This is made worse when working parents are short on time to focus on meal planning.

“The biggest problem we’ve seen is that parents who are overweight or obese themselves feed these foods to their kids and don’t see it as abnormal,” he said. “Right now, parents aren’t told what’s appropriate nutrition for children. Unless we educate parents on what’s appropriate height and weight, and what’s proper nutrition, it’s very hard for kids to have a proper respect for food.”

Parents shouldn’t stock their pantry shelves with sugary foods, should read nutrition labels on packaged foods, and should educate their children about healthy food choices, Sack said. 

“We have to recognize this is a very deep problem,” he said.
 
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本文地址：http://www.wjbb.com/know/1125
原文出处：http://www.healthline.com/health-news/addiction-sugar-acts-like-drug-in-the-brain-and-could-lead-to-addiction-091813
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In 2014, Americans were eating more sugar than ever before — on average, about 160 pounds a year. (howzey/Flickr)
 

We shouldn’t be able to eat a Snickers bar for cheaper than we can eat an apple.
– James DiNicolantonio

The 2015 Dietary Guideline Advisory Committee just released new recommendations to limit added sugars to 10 percent of daily calories. Right now, Americans are eating more sugar than ever before — on average, about 160 pounds a year.

James DiNicolantonio is a cardiovascular research scientist at St. Luke’s Mid-America Heart Institute in Kansas City, Mo. He recently published a comprehensive review of dozens of studies in which he contends that sugar is more dangerous than salt when it comes to risk for heart disease. He says that refined sugar is similar to cocaine — a white crystal extracted from sugar cane rather than coca leaves — and that studies show it can be even more addictive than the recreational drug.

“When you look at animal studies comparing sugar to cocaine,” DiNicolantonio told Here & Now’s Lisa Mullins, “even when you get the rats hooked on IV cocaine, once you introduce sugar, almost all of them switch to the sugar.”

DiNicolantonio is careful to differentiate between refined and intrinsic sugars; while the former have the potential to cause adverse health effects due to their concentrated nature, the latter, such as lactose in milk, “aren’t necessarily unhealthy,” he explained. In fact, humans are biologically drawn to sugar, as it helps the body to store fat, and thus allowed us to better survive winter in Paleolithic times.
 
Unfortunately now, that [neurological] reward is working against us because now we’re ingesting very refined sugars at a much higher potency and dose than we used to,” he said.But sugar addiction is not biological. Instead, DiNicolantonio says a certain consumption threshold must be achieved over a certain period of time in order to alter the brain’s neurochemistry. Subsquently, people experience dopamine depletion and sugar withdrawals.

“You get this intense release of dopamine upon acute ingestion of sugar. After you chronically consume it, those dopamine receptors start becoming down-regulated — there’s less of them, and they’re less responsive,” he said. “That can lead to ADHD-like symptoms … but it can also lead to a mild state of depression because we know that dopamine is that reward neurotransmitter.”

It’s not that people should never consume sugar, but rather that they should limit their intake to avoid the aftereffects, which can eventually cause pre-diabetes, DiNicolantonio said. He noted that when he craves sugar, he tries to go for dark chocolate or almonds.

“We’ve got to give people hope, right? You don’t want to just tell them they can’t ever have sugar again,” he said.

Still, he says the FDA could help to lessen the issue.

“The government subsidizes corn, so high fructose corn syrup is cheaper than sugar, and that’s why it’s so ubiquitous in our diets,” DiNicolantonio explained. “They need to start subsidizing healthy foods. We shouldn’t be able to eat a Snickers bar for cheaper than we can eat an apple.”
 
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Trans-fats are unsafe to eat and must be banned from the food supply within three years, US regulators have said.

The US Food and Drug Administration said partially hydrogenated oils (PHOs), the main source of trans-fats, are not "generally recognised as safe".

It said a ban would save lives by preventing fatal heart attacks.

Food suppliers have been required to show trans-fats information on food labels since 2006 but health experts say Americans still consume too much.

"The FDA's action on this major source of artificial trans-fat demonstrates the agency's commitment to the heart health of all Americans," said FDA's Acting Commissioner Stephen Ostroff.

"This action is expected to reduce coronary heart disease and prevent thousands of fatal heart attacks every year."
 
War on trans-fats

• made by pumping vegetable oils with hydrogen which makes them solids or semi-solids
• eating trans-fats took off in the 1970s when margarine became popular
• popular foods that may have trans-fats: French fries, fried meats, frosting
• cheap to produce with a long shelf life
• World Health Organization calls them 'toxic'
• many companies already working to remove them from foods

 
Since the FDA started labelling trans-fats, the agency estimates that consumption of them decreased by 78% in the US.

The UK has been calling for a ban on trans-fats for several years.

In Denmark, almost all trans-fats have been banned since 2003.
 
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夏天到了，天气变的炎热起来。受酷暑的影响，不少人食欲受到影响，吃东西没有胃口。我们不妨吃点有苦味的蔬菜。苦味蔬菜可以清热祛火，增进食欲。常见的苦味菜有苦瓜、莴苣、油麦菜等等。

苦瓜又名凉瓜，其营养成分丰富，包含碳水化合物、钾、钠、磷、胡萝卜素、B族维生素、维生素C等。还含有膳食纤维、苦瓜素、苦瓜苷等物质。研究发现，苦瓜苷和苦味素能增进食欲。此外，苦瓜中维生素C含量很高，维生素C可以预防坏血病、防止动脉粥样硬化、增强机体免疫力、保护心脏等作用。

苦瓜的吃法有多种，最常见的做法有干煸、炒等，这些做法容易破坏其中的维生素。苦瓜也可以凉拌，将苦瓜去瓤，切成丝或片，用开水烫一下，再用凉开水过一遍，沥掉水分，根据自己的喜好，可以拌出多种口味的凉菜。
 
莴苣，可以分为叶用莴苣，又称春菜、生菜；以及茎用莴苣，又称莴笋、香笋。莴苣的营养成分也很多，包括碳水化合物、胡萝卜素、维生素B1、维生素B2、维生素C，钙、磷、铁、钾、镁等微量元素和膳食纤维。莴苣中还含有的一种芳香烃羟化脂，对于消化系统的肝癌、胃癌等，有一定的预防作用。

莴笋适用于烧、拌、炝、炒等，也可用它做汤和配料等。焯莴苣时一定要注意时间和温度，焯的时间过长、温度过高会使莴苣绵软，失去清脆的口感。莴苣下锅前挤干水分，可以增加莴苣的脆嫩。但从营养角度讲，不要挤干水分，因为这样会丧失水溶性维生素。
 
油麦菜含有丰富的矿物质和维生素。油麦菜胡萝卜素含量比莴笋高高1.4倍，钙含量高两倍，铁含量高33%。

油麦菜可以用来凉拌，也可蘸各种调料生食。它还可炒食，可涮食，具有独特的风味。由于油麦菜对乙烯过敏，因此储藏时应尽量远离苹果、梨和香蕉，以免诱发赤褐斑点。

除了上边说到的苦味菜，还有很多其他的苦味菜，如苦菜、苦笋等，都是适宜在夏季食用的。夏天吃点“苦”，有利于身体健康。但苦味菜虽好，也要适量食用，否则就过犹不及了。
 
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吃下了1000大卡热量的食物之后想要维持能量平衡、的确可以靠运动。

但问题是、运动能够消耗的热量远比很多人以为的要少。30分钟慢跑或游泳能烧掉350大卡、但要让人日复一日地坚持30分钟、多数人都是臣妾、做不到的。

他们还有另一种选择：每天少喝500毫升不到的汽水。

各大媒体上鼓励人们动起来的宣传铺天盖地、这在人们印象中强化了积极锻炼对于体重管理的重要性、哀叹学校里体育课上得不够是肥胖泛滥的一大因素。

运动诚然益处多多、然而想要靠它来控制体重则疑问多多。

首先、说美国人普遍不响应积极运动的号召这种观点是不对的。2001到2009年期间、美国运动量充分的人群百分比不是没有上升。然而肥胖比例也同样在上升——前者并未能够遏制住后者。

2011年一项荟萃研究证实了这一点。该研究考察的是儿童的运动与脂肪量之间的关系。研究发现、积极运动很可能并非决定儿童体重是否健康的关键决定因素。针对成年人群的介入性研究亦未能证明积极运动者不会如静坐者那样容易发胖。进而、多项能量平衡研究显示、无论发达抑或发展中国家的人群能量消耗和运动量其实都差不多、这令运动水平左右肥胖率的说法难以成立。

还有一点很重要：锻炼会促进食欲——运动燃烧热量、身体就会发来信息提醒你要进行补充。2012年一项系统性回顾考察了运动人群对于锻炼的坚持状况、发现随着时间推移、被考察者们通过运动所消耗的热量少于预期、却同时增加了膳食热量的摄入。

长期来看、人体新陈代谢的改变也可能抵消掉运动所能带来的减重益处。在你减重的同时、新陈代谢也会放缓。很多人坚信运动能够抵消甚至逆转这一进程。然而、你绰（CHUO）了。研究显示：无论锻炼与否、所有节食者的静息代谢率（Resting Metabolic Rate）都会显著放缓。这正是为何减重之旅刚起步之时还算轻松、但随着时间流逝而变得越来越艰难的道理。

写这些并非想说运动没用——很多研究提示节食过程中加以运动将会有益。1999年时回顾了三项关键荟萃分析以及其他一些RCT试验、都显示节食辅以运动能够更多地减轻体重——但是总体上这一效应较小、虽然具有显著的统计学意义。

去年发表的一项荟萃分析表明、长期来看、将运动与节食结合起来的行为体重管理法能够比单纯节食实现更多更持久的减重——一年间多减重1.4到1.8公斤左右。不过若缩短时间到半年、则即使增加运动也没有效果。起始自去年秋季的另一项系统性回顾也显示类似的结果：节食+运动比单纯节食效果好、然而并没有绝对程度上的卵用。

太多太多的朋友们能够做到一天中花个一小时或者更多时间开车去健身房运动、然后把自己清洗干净、却抱怨说没有时间在家做一餐健康的饭菜。他们哪怕只要愿意花费一半的时间精力在厨房里、都极有可能获得好得多的减重效果。

我并非想要渲染出一种节食容易而锻炼很难的氛围——两者其实都不容易。缓慢下来的新陈代谢和想要饕餮的欲望对于这两种方式都是折磨——只是膳食改变依然要比运动来得有效。

然而我必须反复强调的是：运动的益处远远不仅仅是减重而已。太多研究显示运动对肌肉骨骼疾患、心血管疾病、糖尿病、肺疾、神经系统疾病和抑郁症等等有益——英国皇家医学院学会甚至还将运动赞誉为一种神奇疗法、虽然我个人通常不太愿意在医学领域使用这类用词。

所以、运动的确会带来巨大的益处、然而这种益处未必显现在减重效果上、因为没有数据支持这种观点。

遗憾的是、迈开腿看来要比管住嘴更得人心。

完。

作者：Aaron E. Carroll、美国印第安纳大学医学院儿科教授。

中文翻译：蕨代霜蛟
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原文出处：http://weibo.com/p/1001603854294884471642
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又到了桃杏成熟的季节，记得小时候没有什么玲琅满目的零食，应季的水果就成了小伙伴们的所爱。桃、杏都是从小吃起，一直吃到成熟为止。那时候的桃，大多是小毛桃，桃的表面有一层细细的毛，弄到皮肤上会发痒，吃时会先蹭蹭或者是洗干净。杏从小青杏开始吃，酸的呲牙咧嘴的，能酸倒牙，那也照吃不误；小青杏的杏核是白色的、软软的，里面包着水，可以用来抹脸上的白斑……

桃、李、杏都属于核果类，味道鲜美，营养丰富，是人们较为喜欢的鲜果。这三种水果营养价值上有很多共同点，也存在一些差别。

桃李杏作为季节性水果含水分多，能量少。每100克的桃、李、杏中含的水分接近90%；杏和李中含的能量都是36千卡，桃要高一些，为48千卡，也许这是桃“饱人”的原因之一。
 
桃李杏含有丰富的维生素。杏中的胡萝卜素最高，是李的三倍，是桃的20多倍，但是这三种水果中B族维生素含量都差不多，含的维生素C也不高，100克中不超过7毫克。

它们含钾也很丰富，杏含的钾最高，为226毫克，其次是桃和李，在150毫克左右；但钙、铁、锌的含量都比较低。同时含有丰富的膳食纤维。膳食纤维在肠道能促进肠道蠕动，有降低胆固醇的作用。

除此之外，桃李杏还含多种有机酸、单宁。桃、李、杏中的有机酸含量约为0.2-3.5%，其中主要为苹果酸，有利于食物的消化，同时有机酸对维生素C的稳定性有保护作用。桃、李和杏中的单宁含量约为0.074-0.127%。
 
了解完桃李杏丰富的营养价值，它们的挑选也不能含糊，下面我们就来了解下这三种水果的挑选方法。

好的桃子果体大，形状端正，外皮无伤、无虫蛀斑；果色鲜亮，成熟时果皮多为黄白色，顶端和向阳面现微红。桃子按肉质分为硬肉桃和蜜桃，如“肥城佛桃”、“天津水蜜”、蟠桃等都是属于蜜桃。其中蟠桃以红色果皮、形状扁肥、表面多毛、味香者为佳。

李子有红肉李、仁黄肉李、桃接李、加州李。红肉李以果粒硕大、果皮紫黑色、果面有白色果粉、无虫害者为佳；仁黄肉李以果皮亮黄色肉质软，但有弹性的为佳；桃接李以果色红亮、果肉有弹胜者为佳；加州李以果粒大、果皮呈暗红色或紫色、富有香气的为佳。

杏常见的有两种，一种是青杏，一种是黄杏。青杏味道比较酸，主要用来泡酒、做蜜饯等。不同品种的杏以果个大，色泽美，味甜汁多，核小，有香味者为佳。
 
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