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澶涓濂藉

1告姘у涔

浣ラ?缇介ギ椋寤鸿浜轰滑锛姣ㄦ濂藉涓や娆℃告锛灏ゅ朵腑骞翠汉缁缁濡濂筹涓烘告涓绮炬皑搞娌归搞姘у╄川绛瀵逛ゅ琛绠★棰插蹇涓骞寸村绛瑁ㄧ涓娆′瑕寰澶锛浼褰卞娑浜哄娆㈠告浠琛ㄩ㈢瑜茶ユ锛杩蜂澶变ㄥュ伙浠ワ涓瑕ユ杩灞

2挎句

挎ソ涓瑗裤变瀛瀵杞抽绾ょ淮锛绯灏跨ｈ涔灏浣瀛炬锛椋婊姘锛浠ワ涓娆′瀹澶椋濂藉ㄤ袱椁涔存瀛褰堕锛ㄩキ锛涓キぇ锛浠ュヨ澶涓╀浣

3佃卞瀛涓浣间郊

浣ラ?姣ぉ涓佃卞锛灏辫芥弧瓒充汉浣涓澶╂缁寸绱E佃卞借川涓绉绫诲缇瑰堕绮炬恫涓缂哄绮炬皑搞甯稿椋佃卞瀵归插蹇涓浣淇よ绠″脊ф涓瀹浣ㄣ诲瀹惰涓猴佃卞芥不澶辩锛澧寮鸿蹇锛瀵归茬楂琛绁缁“寮辨涓瀹浣ㄣ

4寮蹇蹇

寮蹇父瑙椋瀹涓昏涓楗卞革浠ュ蹇涓朵瀹规歌触锛浣洪蹇涓娆″10绮寮蹇稿浜浜1.5涓楗卞搞璐堕村お涔寮蹇涓瀹椋ㄣ寮蹇寰楂骞朵杈澶

5蹇

50%25%借川10%纰虫按╁缁寸绱E纭笺剧绱甯搁蹇ｈ锛蹇缁瑕姣涓椋50%璋板绱涓绯姘村钩浣涔灏跨椋涔涓瀵纭间璐瀵归叉村勾濡濂抽璐ㄧ句涓瀹澶

澶ф版璇瀹锛澶浣琛绠＄剧椋

杩ワ琛ㄥJournal of the American College of Cardiology蹇涓涓椤圭绌剁О锛涓涔浜虹告锛缁父锛辩告锛浜烘ｅ琛绠＄剧蹇椋╂翠杩浠涓烘璋ュ棰涓琛绠＄剧宠澶х涓椤圭绌躲

涓灏绉娑锛nut consumption锛浣涓轰涓翠ヨョ绌朵锛ㄨ绌朵腑锛绉瀛浠ヤ瑰绫诲涓富瑕蹇琛绠′浠朵寸宠

剧ユ锛JACC

蜂ヨ锛绌惰ヤ瓒杩21涓浜猴ヨNurses' Health StudyNurses' Health Study II椤圭濂虫э浠ュヨHealth Professionals Follow-up Study椤圭锋э堕撮胯揪32骞淬绌朵汉姣袱骞撮杩疯ョ褰㈠堕涓娲绘瑰ュ悍跺电淇℃

缁缁璁℃剧ず锛绌朵汉辫褰浜14,136渚蹇琛绠＄剧渚锛 8,390 渚蹇渚5,910渚涓渚

剧ユ锛JACC

绌剁锛诲ヤ诲琛绠＄剧蹇涔村ㄤ寸璐稿炽ㄥ寮璋ヤ釜娑锛姣ㄥ涓娆℃村娆★one or more times per week锛告涓ｅ琛绠＄剧椋╅浣19%锛浠ュｅ蹇椋╅浣21%炽姝ゅ锛涓浜虹告锛姣ㄥ涓ゆ村娆★ two or more times per week锛辩锛tree nuts锛涓ｅ琛绠＄剧椋╁浣13%15%锛ｅ蹇椋╁浣15%23%

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姝ゅ锛娌℃璇〃荤娑涓腑椋╀村ㄥ宠锛浣辩告涓腑椋椋╂璐稿筹涓腑椋椋╂炽

ュ悍楗瑕澧绉ラ

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灏界杩涓绌朵腑娑锋锋涓瀹灞э浣绉瀛浠涓猴杩浜缁浠ユ骞垮颁绉锋у濂虫ц韩涓锛涓烘病辨娼ㄧ哄舵

瑗跨Hospital Cl铆nicEmilio Ros澹ㄤ绡绀捐涓〃绀猴杩浜寮虹璇娑涓剧淇や寸绯伙浣瑕村绌惰浠璇达虫典锛杩涓姝ョ绌跺璇ヨモ挎娑琛ュ板钩甯搁ギ椋涓瀵瑰琛绠′唬璋浠剁褰卞

澶娉涔浠ユ辩绠ㄥ锛涓猴灏界瀹浠璐ㄤ绉璞绉妞╋浣瀹浠朵锋镐技稿ュ绘

濡浣╁

1缇ュ悍

涓浜瀛浜цㄧ浜т腑婊ョㄥ伐涓茬宸ヤ宠＄琛涓恒寰澶椋ㄨ茬锋寰寮虹寸с涓浜宸ヨ杩浼浣跨ㄦ藉绛瀛锛瀵瑰杩琛缇澶娑ゆ叉杩广杩寰寰浼瀵艰存浠杩澶瀹冲瀛╄川娈瑰蹇绫荤瑁绫诲锛浠涓村绉瀹冲杩浜缇瀛瀵逛汉浣ュ悍锋寰澶х卞с

2冲お璐

甯冲绉澶凤浜哄娆㈠稿崇锛浜哄娆㈠ザ娌瑰筹浜哄娆㈢豢跺崇锛浜哄娆棣崇涓ヨ锛宠锛椋娣诲寰寰瓒澶舵锛璁稿抽棣虫锛ㄥ宸ユ舵坊浜棣绮俱绯绮剧╄川锛濂舵补崇瀛杩娣诲浜浜洪濂舵补锛杩浜涓瑗垮韬骞舵病濂藉;娆★宠锛剁宠璐ㄥ芥у氨瓒澶с

3寸遍

寰澶瀹规板榛查渚垫榛查姣绱寮ユт腑姣锛涓昏瀹宠借浣垮ㄧ╁锛涔借剧磋涔宠恒靛发灏绛ㄤ

4寸

涓澶ч借川纰虫按╋瓒充互村浠浣褰琚讹娓╁害╁凡200浠ヤ锛姝ゆ惰浜韬ュ荤寮濮ㄥ杞涓鸿寸绗ㄥ苟恒涓拌虹╄川

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