吃太油喝茶解腻靠谱吗？这份“春节饮食指南”请收好

\u003cdiv class=\"rich_media_content\"\u003e\u003cp data-source=\"cke\"\u003e春节假期，大鱼大肉成了餐桌上的常客。可吃完这些，很多人又会觉得油腻，怕胖，网上有流言说“吃太油，可以喝茶‘刮油’”。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e流言分析\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_0--\u003e这种说法没有科学道理。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e茶水中最主要的成分是水。既然是水，自然既无法分解脂肪，又无法抑制/延缓吸收，也不能促进脂肪的排出。想要“刮油”，不能靠喝茶，而是一定要从源头入手：少吃“油”（脂肪），让脂肪吸收得少一点、慢一点。当然还要加强锻炼，让脂肪消耗得多一些、快一些。这才能达到“少进多出”，不囤积脂肪的目的。\u003c!--MID_AD_0--\u003e\u003c!--EOP_0--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_0--\u003e\n\u003cp\u003e\u003c!--IMG_0--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e春节假期，红油火锅、炖肘子、涮羊肉、羊蝎子、铁锅炖大鹅都成了餐单上的常客。可吃完这些，又总觉得有点油腻，还担心发胖。于是很多朋友走上了网传的“喝茶刮油”道路，甚至还有不少人用喝茶+断食的方法来减肥。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e那么，\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e喝茶刮油到底是真有效，还是伪科学？\u003c/strong\u003e\u003c/span\u003e如果喝茶不行，那喝什么/怎么吃能有效刮油？\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e所谓刮油，指的是啥？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_1--\u003e我们所期待的喝茶“刮油”，大约是想通过喝茶，达到分解脂肪，或抑制/延缓脂肪吸收，再不然能促进脂肪从体内排出也可以。总之，就是想用喝茶来减少人体摄取的脂肪。这个目标，茶真的能做到吗？\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e很遗憾，还真不太能。\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e首先，\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e茶水中最主要的成分是水。既然是水，自然既无法分解脂肪，又无法抑制/延缓吸收，也不能促进脂肪的排出\u003c/strong\u003e\u003c/span\u003e。若是在吃油腻食物前喝点茶水，还能通过占据胃容量来控制后续食物的摄入量，可一般喝茶刮油都是在餐后进行，自然也就不会影响食物摄入量了。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_1--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e有些朋友说，茶水和水不一样，里面还有其他营养素。的确，茶水中还有儿茶素等\u003c!--SECURE_LINK_BEGIN_0--\u003e茶多酚\u003c!--SECURE_LINK_END_0--\u003e、\u003c!--SECURE_LINK_BEGIN_1--\u003e咖啡因\u003c!--SECURE_LINK_END_1--\u003e等\u003c!--SECURE_LINK_BEGIN_2--\u003e生物碱\u003c!--SECURE_LINK_END_2--\u003e，以及非常少量的维生素（比如绿茶，每100克的维生素C含量仅为19毫克）、矿物质和\u003c!--SECURE_LINK_BEGIN_3--\u003e氨基酸\u003c!--SECURE_LINK_END_3--\u003e。\u003c!--AI_AD_1000--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e儿茶素等茶多酚具有抗氧化、清除自由基、抗炎、抗癌等健康功效；咖啡因等生物碱可以提神醒脑，令人保持兴奋。对于部分朋友来说，咖啡因还有比较明显的促进胃酸分泌的作用，让我们觉得“饿得更快”。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_2--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e但上述物质，却都\u003cstrong data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e很难影响人体对脂肪的消化吸收和利用\u003c/span\u003e。\u003c/strong\u003e有研究发现，咖啡因和绿茶提取物（如儿茶素）能促进脂肪的氧化和利用。但要注意，这个研究的对象是运动员，且给他们补充的并不是茶水，而是绿茶提取物。我们普通人想通过喝茶达到促进脂肪氧化利用的目的，恐怕每天得数升茶水，对大多数人来说不太现实。\u003c!--MID_AD_1--\u003e\u003c!--EOP_1--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_1--\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e既然不刮油\u003c/p\u003e\n\u003cp\u003e喝完茶容易饿是咋回事？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-1 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-1\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"border-bottom: 1px solid #ecedee; padding: 17px 0; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"line\" style=\"background-color: #ecedee; height: 1px; position: absolute; right: 0; top: 0px; width: calc(100% - 32px)\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/O5DcMG0bzC_orI-Z-S48S-WcsOJG8zzDaQ_K_Y8YdDaZEAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 16px; left: 0; position: absolute; top: -8px; width: 24px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 30px; width: 100%\"\u003e\n\u003cp\u003e有些朋友说，既然喝茶不刮油，我为什么喝完茶特别容易感到饿，这难道不是说明我的脂肪被带走了？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e喝完茶容易饿，主要是因为咖啡因达到一定浓度时能使中枢神经更兴奋，对有些朋友而言，消化系统也跟着兴奋，胃酸也分泌得更多，从而加快了消化过程\u003c/span\u003e。\u003c/strong\u003e也就是说，只是脂肪消化速度快了，并没有改变脂肪被吸收和囤积在体内的结果。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_3--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-1 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-1\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"border-bottom: 1px solid #ecedee; padding: 17px 0; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"line\" style=\"background-color: #ecedee; height: 1px; position: absolute; right: 0; top: 0px; width: calc(100% - 32px)\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/O5DcMG0bzC_orI-Z-S48S-WcsOJG8zzDaQ_K_Y8YdDaZEAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 16px; left: 0; position: absolute; top: -8px; width: 24px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 30px; width: 100%\"\u003e\n\u003cp\u003e那既然是加快消化速度，会不会因为喝完茶饿得快而吃得更多，摄入热量更多？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e其实也不必太担心。一方面，只有咖啡因达到一定程度（浓茶）才会促进胃酸分泌，\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e喝淡茶基本不会影响消化\u003c/strong\u003e\u003c/span\u003e。另一方面，即使真的喝茶喝饿了，吃东西前也已经喝了茶，茶水占据了一定胃容量，后续只要选择热量低的食物，如水果、无糖酸奶等，并不会对体重有太大威胁。\u003c!--MID_AD_2--\u003e\u003c!--EOP_2--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_2--\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-1 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-1\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"border-bottom: 1px solid #ecedee; padding: 17px 0; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"line\" style=\"background-color: #ecedee; height: 1px; position: absolute; right: 0; top: 0px; width: calc(100% - 32px)\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/O5DcMG0bzC_orI-Z-S48S-WcsOJG8zzDaQ_K_Y8YdDaZEAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 16px; left: 0; position: absolute; top: -8px; width: 24px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 30px; width: 100%\"\u003e\n\u003cp\u003e可能会有人现身说法地指出，自己真的通过喝茶达到了减肥的效果。既然不刮油，为何能减肥？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e以往的确有一些研究发现，绿茶提取物能帮助研究对象控制体重，实验对象还出现了腰围的下降。但另一些研究则得出了不同的结论。综合来看，通过喝茶来减肥的结论，证据并不充足。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e是否能获得体重的降低，主要看摄入能量和消耗能量的差异。高油高糖饮食又不运动时，摄入能量远远大于消耗能量，喝再多茶也难“减肥”\u003c/strong\u003e\u003c/span\u003e，而一旦清淡饮食、限量摄入，再搭配一定强度的运动，即使完全不喝茶，也一样能收获苗条身材。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_4--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e喝茶比喝含糖饮料、酒精性饮料所摄入的糖分和热量都低很多，以茶水作为日常饮料是很健康且更有利于控制体重的选择。对于没有胃酸分泌过多、胃溃疡等胃部疾患的朋友，餐前适当喝点淡茶，还能在一定程度上控制这一餐摄入的食物总量，也能对减肥有一定助益。\u003c!--MID_AD_3--\u003e\u003c!--EOP_3--\u003e\u003c/p\u003e\u003c!--PARAGRAPH_3--\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e到底喝/吃啥能刮油？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-1 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-1\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"border-bottom: 1px solid #ecedee; padding: 17px 0; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"line\" style=\"background-color: #ecedee; height: 1px; position: absolute; right: 0; top: 0px; width: calc(100% - 32px)\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/O5DcMG0bzC_orI-Z-S48S-WcsOJG8zzDaQ_K_Y8YdDaZEAA/0); background-position: center; background-repeat: no-repeat; background-size: cover; display: inline-block; height: 16px; left: 0; position: absolute; top: -8px; width: 24px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 30px; width: 100%\"\u003e\n\u003cp\u003e如前所述，既然喝茶不能“刮油”，甚至喝太浓的茶反而会让我们感到饥饿，“增加”食欲。那么，到底有没有吃了/喝了能“刮油”的食物呢？在吃了油腻大餐之后，到底该怎么搭配后续的饮食，才能稍微抵消点“负罪感”？\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_2--\u003e其实，我们可以从根源上考虑。从人体消化吸收脂肪的过程来看，真想影响脂肪在体内的囤积，可以从吸收、消化、利用三方面着手。\u003c/p\u003e\n\u003cul data-source=\"cke\"\u003e\n\u003cli data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e吸收方面\u003c/strong\u003e\u003c/span\u003e，我们可以在吃油腻食物的同时，通过多摄入一些富含膳食纤维的食物，来降低、延缓肠道对脂肪的吸收；\u003c/li\u003e\n\u003cli data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e消化方面\u003c/strong\u003e\u003c/span\u003e，可以通过降低脂肪酶的活性，或影响胆汁的分泌，来抑制脂肪的消化，但想靠喝茶来达到这个目的比较难（靠茶叶来摄取抑制脂肪酶活性的物质，如茶皂素，需要的摄入量大到正常人难以达到）；\u003c/li\u003e\n\u003cli data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e利用方面\u003c/span\u003e\u003c/strong\u003e，我们可以通过减少三餐中碳水化合物比例、增加脂肪的比例，来提升脂肪燃烧供能的概率。这有点类似于“生酮饮食”的原理，但其实没有专业人士的指导并不好操作，而且盲目大量摄入脂肪也有可能危害健康。因此，这种方式我们也不太提倡。\u003c/li\u003e\n\u003c!--MID_AD_4--\u003e\u003c!--EOP_4--\u003e\u003c/ul\u003e\u003c!--PARAGRAPH_4--\u003e\n\u003cp data-source=\"cke\"\u003e按照以上原则，我们可以多吃以下几类食物：\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-number-2 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-number-2\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: flex; position: relative\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-text-wrapper title-number-2-text-wrapper\" style=\"align-items: center; display: flex; justify-content: flex-start\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer-wrapper\" style=\"align-items: center; background: #00269a; box-sizing: border-box; color: #ffffff; display: flex; flex-shrink: 0; font-size: 20px; height: 100%; justify-content: center; line-height: 100%; width: 30px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer\" style=\"min-width: 4px\"\u003e1\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-number-2-text\" style=\"background: #e6e8ef; box-sizing: content-box; color: #001966; display: inline-block; line-height: 26px; min-width: 4px; overflow: hidden; padding: 2px 10px 2px 18px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e补充新鲜的蔬菜水果\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e在大量摄入油腻食物（脂肪）的时候，\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e一定要注意同时多补充一些新鲜的蔬菜水果\u003c/strong\u003e\u003c/span\u003e。新鲜蔬菜水果中含有大量膳食纤维，能够延缓肠道对食物中脂肪的吸收速度，降低吸收效率。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_5--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-number-2 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-number-2\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: flex; position: relative\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-text-wrapper title-number-2-text-wrapper\" style=\"align-items: center; display: flex; justify-content: flex-start\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer-wrapper\" style=\"align-items: center; background: #00269a; box-sizing: border-box; color: #ffffff; display: flex; flex-shrink: 0; font-size: 20px; height: 100%; justify-content: center; line-height: 100%; width: 30px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer\" style=\"min-width: 4px\"\u003e2\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-number-2-text\" style=\"background: #e6e8ef; box-sizing: content-box; color: #001966; display: inline-block; line-height: 26px; min-width: 4px; overflow: hidden; padding: 2px 10px 2px 18px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e增加粗杂粮摄入量\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003cspan class=\"color-00269a\" data-source=\"cke\"\u003e\u003cstrong data-source=\"cke\"\u003e将精米白面类主食用粗杂粮来替代\u003c/strong\u003e\u003c/span\u003e，作为搭配油腻食物时的主食。\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e粗杂粮中不仅含有大量膳食纤维，同时也富含B族维生素。因此，粗杂粮不仅能阻碍脂肪的吸收，还能补充有助于物质代谢的B族维生素。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-number-2 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-number-2\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: flex-start; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"display: flex; position: relative\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-text-wrapper title-number-2-text-wrapper\" style=\"align-items: center; display: flex; justify-content: flex-start\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer-wrapper\" style=\"align-items: center; background: #00269a; box-sizing: border-box; color: #ffffff; display: flex; flex-shrink: 0; font-size: 20px; height: 100%; justify-content: center; line-height: 100%; width: 30px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-nubmer\" style=\"min-width: 4px\"\u003e3\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-number-2-text\" style=\"background: #e6e8ef; box-sizing: content-box; color: #001966; display: inline-block; line-height: 26px; min-width: 4px; overflow: hidden; padding: 2px 10px 2px 18px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e吃更清淡、加工程度低的食物\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e在谈刮油之前，更应该从根本上考虑减少脂肪的摄入。吃更清淡，低油低盐的食物，更要尽量选择加工程度更低的天然食物。通常，加工程度越高的食物，所含有的脂肪、糖和盐也更多。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_6--\u003e\u003c/p\u003e\n\u003cp data-source=\"cke\"\u003e如果能习惯优先吃清淡，加工程度低的食物，就能占据很大一部分胃容量，对于高脂、高糖、精加工食物的摄入量自然会更少。\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e举个例子\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-3 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-3\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"background: #f1f2f3; border-radius: 2px; padding: 16px 14px; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-mask\" style=\"background: #ffffff; bottom: 0; height: 18px; position: absolute; right: 0; width: 18px\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OqRgU4CI68gL6p2TrspbzXbIx4iwsG-H5eIQPq7XioHT0AA/0); background-position: center; background-repeat: no-repeat; background-size: cover; bottom: -0; display: inline-block; height: 18px; position: absolute; right: 0px; width: 18px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 27px; text-align: justify; width: 100%\"\u003e\n\u003cp\u003e1.吃羊蝎子火锅时，可以搭配一份大拌菜，或者加多份绿叶菜来一起涮锅，补充膳食纤维，影响脂肪的吸收；\u003c/p\u003e\n\u003cp\u003e2.在吃回锅肉、红烧肉等油腻的菜肴时，把白米饭，白馒头换成红豆燕麦米饭、煮玉米、豆面馒头等粗杂粮；\u003c/p\u003e\n\u003cp\u003e3.在吃任何甜品点心等比较油腻的食物前，先吃一些低糖的水果，如苹果，桃子，草莓，梨等，既能提供饱腹感，还能利用水果中的膳食纤维来阻碍脂肪的吸收；\u003c/p\u003e\n\u003cp\u003e4.在馋肉时，将想吃的炖肘子换成自制的瘦的卤牛肉，降低脂肪的摄入量。\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-1 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-1\" data-reactroot=\"\" style=\"align-items: center; box-sizing: border-box; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-color: #001966; display: inline-block; margin-top: 4px; padding: 2px; position: relative; z-index: 9\"\u003e\n\u003cdiv class=\"out\" style=\"border: 1px solid #001966; box-sizing: border-box; display: inline-block; height: 100%; left: 4px; position: absolute; top: -4px; width: 100%\"\u003e \u003c/div\u003e\n\u003cdiv style=\"position: relative\"\u003e\n\u003cdiv class=\"title-normal-1-text-border\" style=\"border: 1px solid #ffffff; box-sizing: border-box; height: 199%; left: 0; position: absolute; top: 0; transform: scale(0.5); transform-origin: 0 0; width: 199%\"\u003e \u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-1-text\" style=\"color: #ffffff; display: inline-block; line-height: 26px; padding: 1px 12px; position: relative; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e结论\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cp data-source=\"cke\"\u003e\u003c!--AIPOS_3--\u003e“刮油”可不能只靠喝茶，而是一定要从源头入手：少吃“油”（脂肪），让脂肪吸收得少一点、慢一点。当然还要加强锻炼，让脂肪消耗得多一些、快一些。这才能达到“少进多出”，不囤积脂肪的目的。\u003c/p\u003e\n\u003cp\u003e\u003c!--IMG_7--\u003e\u003c/p\u003e\n\u003cdiv class=\"cms-cke-widget-title-normal-5 cms-cke-widget-title-tpl cms-cke-widget-title-wrapper cms-cke-widget-tpl\" data-key=\"title-normal-5\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; font-weight: bold; justify-content: center; margin-bottom: 20px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-container\" style=\"background-image: linear-gradient(to bottom, transparent 50%, rgba(0,25,102,0.1) 50%); background-repeat: repeat; background-size: 100% 26px; display: inline-block; line-height: 24px; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; padding: 0px 18px\"\u003e\n\u003cdiv class=\"cms-cke-widget-title-wrap title-normal-5-text\" style=\"box-sizing: border-box; color: #001966; display: inline-block; line-height: 26px; min-width: 20px; text-align: center; word-break: break-all\"\u003e\n\u003cp\u003e照“谣”镜\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class=\"cms-cke-widget-quote-normal-3 cms-cke-widget-quote-tpl cms-cke-widget-quote-wrapper cms-cke-widget-tpl\" data-key=\"quote-normal-3\" data-reactroot=\"\" style=\"align-items: center; display: flex; font-size: 19px; justify-content: center; margin-bottom: 28px; margin-top: 28px; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-container\" style=\"background: #f1f2f3; border-radius: 2px; padding: 16px 14px; position: relative; width: 100%\"\u003e\n\u003cdiv class=\"cms-cke-widget-quote-mask\" style=\"background: #ffffff; bottom: 0; height: 18px; position: absolute; right: 0; width: 18px\"\u003e \u003c/div\u003e\n\u003csection class=\"cms-cke-widget-quote-icon\" style=\"background-image: url(https://inews.gtimg.com/om_bt/OqRgU4CI68gL6p2TrspbzXbIx4iwsG-H5eIQPq7XioHT0AA/0); background-position: center; background-repeat: no-repeat; background-size: cover; bottom: -0; display: inline-block; height: 18px; position: absolute; right: 0px; width: 18px\"\u003e \u003c/section\u003e\n\u003cdiv class=\"cms-cke-widget-quote-content\" style=\"color: #212228; line-height: 27px; text-align: justify; width: 100%\"\u003e\n\u003cp\u003e\u003c!--AIPOS_4--\u003e“吃太油，可以喝茶‘刮油’”这类谣言是借着生活常识的外衣，用感官感受代替科学依据。它非常贴近生活，跟吃饭、油腻、减肥强相关，场景感极强，大家吃完大餐都有“负罪感”，它刚好戳中需求。但这类说法却忽视了人体消化系统是一个复杂的化学分解过程，根本不存在“物理刮油”或“吸附脂肪”的机制。\u003c/p\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\n\n\u003cstyle\u003e.rich_media_content{--news-tabel-th-night-color: #444444;--news-font-day-color: #333;--news-font-night-color: #d9d9d9;--news-bottom-distance: 22px}.rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}.rich_media_content{color:var(--news-font-day-color);font-size:18px}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]):not(.qn-editor-copy){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content{color:var(--news-font-night-color)}}.data_color_scheme_dark .rich_media_content p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:.5px;line-height:30px;margin-bottom:var(--news-bottom-distance);word-wrap:break-word}.data_color_scheme_dark .rich_media_content .qn-editor-copy p:not([data-exeditor-arbitrary-box=image-box]){letter-spacing:unset;line-height:unset;margin-bottom:unset;word-wrap:unset}.data_color_scheme_dark .rich_media_content{color:var(--news-font-night-color)}.data_color_scheme_dark .rich_media_content{font-size:18px}.rich_media_content p[data-exeditor-arbitrary-box=image-box]{margin-bottom:11px}.rich_media_content\u003ediv:not(.qnt-video),.rich_media_content\u003esection{margin-bottom:var(--news-bottom-distance)}.rich_media_content hr{margin-bottom:var(--news-bottom-distance)}.rich_media_content .link_list{margin:0;margin-top:20px;min-height:0!important}.rich_media_content blockquote{background:#f9f9f9;border-left:6px solid #ccc;margin:1.5em 10px;padding:.5em 10px}.rich_media_content blockquote p{margin-bottom:0!important}.data_color_scheme_dark .rich_media_content blockquote{background:#323232}@media(prefers-color-scheme:dark){body:not([data-weui-theme=light]):not([dark-mode-disable=true]) .rich_media_content blockquote{background:#323232}}.rich_media_content ol[data-ex-list]{--ol-start: 1;--ol-list-style-type: decimal;list-style-type:none;counter-reset:olCounter calc(var(--ol-start,1) - 1);position:relative}.rich_media_content ol[data-ex-list]\u003eli\u003e:first-child::before{content:counter(olCounter,var(--ol-list-style-type)) '. 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