長期吃米和長期吃面的人，誰的心血管更健康？近日，一項(xiàng)基于我國老年健康調(diào)查發(fā)現(xiàn)：愛吃面食的人患心血管病風(fēng)險更高。

圖源：VCG

A recent study focusing on China's elderly population has revealed that individuals who primarily consume wheat-based foods, such as noodles and bread, may face a higher risk of cardiovascular disease (CVD) compared to those who consume more rice.

與大米相比小麥與心血管病關(guān)聯(lián)更高

米飯配炒菜是許多人的心頭好，而包子、油潑面同樣也是很多人的最愛。2025年5月，我國研究人員在《營養(yǎng)前沿》期刊發(fā)表的一項(xiàng)調(diào)查研究發(fā)現(xiàn)：吃米或吃面，在患心血管病風(fēng)險上確實(shí)存在較大差異。與喜歡吃大米的人相比，以小麥等面食為主的人患心血管疾病風(fēng)險增加40.8%。

研究共納入超過1.6萬名65歲及以上的老年人，他們均為健康人群，沒有心血管疾病。通過調(diào)查他們的日常飲食習(xí)慣，并追蹤隨訪7.38年，期間共有1757人患上了心血管疾病。

The study, involving over 16,000 adults aged 65 and above, found that those who primarily consume wheat-based foods, such as noodles and other flour-based products, have a 40.8 percent higher risk of developing cardiovascular disease compared to those who prefer rice.

研究人員解釋，與精制小麥相比，大米的脂肪和鈉含量較低，且不含膽固醇，升糖指數(shù)更低，會減少人體內(nèi)的氧化應(yīng)激和胰島素抵抗。

此外，與大米相比，小麥要經(jīng)歷研磨成粉的過程，精細(xì)程度更高，營養(yǎng)流失也更嚴(yán)重；此外，這可能和大米和小麥的烹飪方式有關(guān)，小麥往往搭配更多紅肉、油等，比如肉包子、油潑面、油餅/油條等。

Researchers explain that rice — especially unprocessed varieties — contains less fat and sodium than refined wheat products, and has a lower glycemic index (GI), which may help reduce oxidative stress and insulin resistance.

In addition, compared to rice, wheat undergoes a milling process that results in a finer texture, but which also leads to greater nutrient loss. This difference may also be related to the typical cooking methods for both rice and wheat-based products, with wheat-based foods often being prepared with more red meat and oil. In China, for example, wheat-based foods would include meat-filled buns, oil-splashed noodles,

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油潑面 圖源：VCG

攝入高質(zhì)量碳水化合物優(yōu)先選擇這5類

2025年5月，一項(xiàng)發(fā)表在《美國醫(yī)學(xué)會雜志》上的研究指出，多吃全谷物、豆類、蔬菜和水果等高質(zhì)量碳水化合物，對健康、抗衰老有好處。而那些經(jīng)過加工、去掉了麩皮、胚芽和膳食纖維的精制碳水化合物，吃多了可能不利于健康和抗衰老。

高質(zhì)量碳水化合物又稱“好碳水”，是指那些富含膳食纖維、維生素、礦物質(zhì)和抗氧化成分，同時升糖指數(shù)（GI）較低、飽腹感強(qiáng)的天然食物。根據(jù)世界衛(wèi)生組織及多項(xiàng)研究推薦，健康主食優(yōu)選這5類高質(zhì)量碳水化合物：

High-quality carbohydrates, also known as "good carbs", are natural foods rich in dietary fiber, vitamins, minerals, and antioxidants. They typically have a low GI and help promote satiety.

According to recommendations from the World Health Organization and multiple studies, the following five categories of high-quality carbohydrates are considered ideal choices for healthy staple foods:

一、全谷物類：糙米、燕麥、藜麥等。

Whole grains: brown rice, oats, quinoa.

圖源：VCG

二、薯類及根莖蔬菜：紅薯、山藥等。

Tubers and root vegetables: sweet potatoes, yams.

圖源：VCG

三、豆類：紅豆、綠豆、蕓豆等。

Legumes: red beans, lentils, chickpeas.

圖源：VCG

四、水果類（低糖型）：藍(lán)莓、蘋果等。

Low-sugar fruits: blueberries, apples.

圖源：VCG

五、深色蔬菜：南瓜、菠菜、西蘭花等。

Dark-colored vegetables: pumpkin, spinach, broccoli.

圖源：VCG

編輯：左卓

見習(xí)編輯：裴禧盈

實(shí)習(xí)生：李梓菲

來源：央視新聞 健康時報

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