{"id":723,"date":"2026-07-12T09:00:00","date_gmt":"2026-07-12T01:00:00","guid":{"rendered":"https:\/\/matsuhealth.com\/zh\/sarcopenia-diet\/"},"modified":"2026-10-22T14:48:44","modified_gmt":"2026-10-22T06:48:44","slug":"sarcopenia-diet","status":"publish","type":"post","link":"https:\/\/matsuhealth.com\/zh\/sarcopenia-diet\/","title":{"rendered":"\u3010\u808c\u8089\u6d41\u5931\u7684\u96b1\u5f62\u8001\u5316\u3011\u5e74\u8f15\u4eba\u4e5f\u6703\u5f97\u808c\u5c11\u75c7\uff1f\u539f\u56e0\u3001\u81ea\u6211\u6aa2\u6e2c\u3001\u98f2\u98df\u8207\u904b\u52d5\u5c0d\u7b56"},"content":{"rendered":"<p>\u300c\u6700\u8fd1\u53ea\u662f\u8d70\u4e00\u5c0f\u6bb5\u8def\u5c31\u89ba\u5f97\u7d2f\uff0c\u662f\u4e0d\u662f\u9ad4\u529b\u8b8a\u5dee\u4e86\u2026\u2026\u300d<\/p>\n<p>\u300c\u9ad4\u91cd\u660e\u660e\u6c92\u8b8a\uff0c\u8eab\u9ad4\u537b\u597d\u50cf\u8d8a\u4f86\u8d8a\u9b06\u57ae\uff0c\u6703\u4e0d\u6703\u662f\u808c\u8089\u5728\u6d41\u5931\u2026\u2026\u300d<\/p>\n<p>\u300c\u5403\u5f97\u5f88\u591a\uff0c\u808c\u8089\u537b\u9577\u4e0d\u51fa\u4f86\uff0c\u53cd\u800c\u89ba\u5f97\u81ea\u5df1\u8d8a\u4f86\u8d8a\u6c92\u529b\uff0c\u771f\u8b93\u4eba\u64d4\u5fc3\u2026\u2026\u300d<\/p>\n<p>\u808c\u8089\u6d41\u5931\u7684\u904e\u7a0b\u65e2\u4e0d\u75db\u4e5f\u4e0d\u7662\uff0c\u6240\u4ee5\u5f88\u96e3\u5bdf\u89ba\u3002<\/p>\n<p>\u4f46\u5176\u5be6\u5df2\u7d93\u6709\u7814\u7a76\u767c\u73fe\uff0c<span class=\"marker-thickYellow\"><strong>\u5f9e30\u300140\u6b72\u5c31\u6084\u6084\u958b\u59cb\u7684\u300c\u65e9\u671f\u808c\u5c11\u75c7\uff08\u808c\u8089\u91cf\u7570\u5e38\u6e1b\u5c11\uff09\u300d\uff0c\u548c\u5403\u592a\u591a\u7684\u7fd2\u6163\u6709\u5f88\u6df1\u7684\u95dc\u4fc2<\/strong><\/span>\u3002<\/p>\n<p>\u660e\u660e\u9ad4\u578b\u504f\u80d6\uff0c\u808c\u8089\u537b\u5728\u6e1b\u5c11\uff0c\u4e5f\u5c31\u662f\u6240\u8b02\u7684\u300c\u808c\u5c11\u578b\u80a5\u80d6\u300d\uff0c\u9019\u7a2e\u72c0\u614b\u5728\u5e74\u8f15\u65cf\u7fa4\u4e2d\u4e5f\u8d8a\u4f86\u8d8a\u5e38\u898b\u3002<\/p>\n<p>\u9019\u7bc7\u6587\u7ae0\u6703\u8aaa\u660e\uff0c\u70ba\u4ec0\u9ebc\u5403\u592a\u591a\u53cd\u800c\u6703\u596a\u8d70\u808c\u8089\uff0c\u4ee5\u53ca\u5305\u542b\u65b7\u98df\u5728\u5167\u7684\u98f2\u98df\u7fd2\u6163\u8abf\u6574\u80fd\u5e36\u4f86\u54ea\u4e9b\u5e6b\u52a9\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u6700\u8b93\u6211\u9a5a\u8a1d\u7684\uff0c\u662f\u300c\u5403\u5f97\u5f88\u591a\uff0c\u808c\u8089\u537b\u5728\u6e1b\u5c11\u300d\u9019\u500b\u4e8b\u5be6\u3002\u6211\u4e00\u76f4\u4ee5\u70ba\u300c\u4e0d\u5403\u624d\u6703\u6389\u808c\u8089\u300d\uff0c\u6240\u4ee5\u5403\u592a\u591a\u4e5f\u6703\u8b93\u808c\u8089\u6d41\u5931\uff0c\u5b8c\u5168\u662f\u76f8\u53cd\u7684\u8aaa\u6cd5\u3002\u77e5\u9053\u9019\u4ef6\u4e8b\u4e4b\u5f8c\uff0c\u6211\u624d\u771f\u6b63\u9ad4\u6703\u5230\uff0c\u6bd4\u8d77\u5403\u7684\u300c\u91cf\u300d\uff0c\u5403\u7684\u300c\u54c1\u8cea\u8207\u6642\u6a5f\u300d\u66f4\u91cd\u8981\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2>\u4ec0\u9ebc\u662f\u808c\u5c11\u75c7\uff1a\u300c\u770b\u4e0d\u898b\u7684\u8001\u5316\u300d\u6b63\u5728\u4fb5\u8755\u5e74\u8f15\u7684\u8eab\u9ad4<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/08\/sarcopenia-diet-zh-img1.jpg\" alt=\"\u808c\u8089\u6d41\u5931\u8207\u8001\u5316\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by \u042e\u043b\u0438\u044f \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<p>\u808c\u5c11\u75c7\u6307\u7684\u662f\u56e0\u70ba\u5e74\u9f61\u589e\u9577\u6216\u751f\u6d3b\u7fd2\u6163\uff0c\u5c0e\u81f4<span class=\"marker-thickYellow\"><strong>\u808c\u8089\u91cf\u3001\u808c\u529b\u8207\u8eab\u9ad4\u6a5f\u80fd\u9010\u6f38\u4e0b\u964d\u7684\u72c0\u614b<\/strong><\/span>\u3002<\/p>\n<p>\u9019\u500b\u8a5e\u6e90\u81ea\u5e0c\u81d8\u8a9e\u7684\u300c\u8089\uff08sarx\uff09\u300d\uff0b\u300c\u6d41\u5931\uff08penia\uff09\u300d\uff0c\u539f\u672c\u662f\u88ab\u7576\u4f5c\u9ad8\u9f61\u8005\u7684\u75c5\u75c7\u4f86\u95dc\u6ce8\u3002<\/p>\n<p>\u7136\u800c\u8fd1\u5e74\u4f86\uff0c\u572830\u81f350\u6b72\u9019\u500b\u76f8\u5c0d\u5e74\u8f15\u7684\u65cf\u7fa4\u4e2d\uff0c\u65e9\u671f\u808c\u5c11\u75c7\u6b63\u5728\u589e\u52a0\uff0c\u4e5f\u958b\u59cb\u53d7\u5230\u7814\u7a76\u4eba\u54e1\u7684\u91cd\u8996\u3002<\/p>\n<h3>\u808c\u8089\u5f9e30\u591a\u6b72\u958b\u59cb\u6bcf\u5e74\u6e1b\u5c111\u81f32%<\/h3>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u5982\u679c\u4ec0\u9ebc\u90fd\u4e0d\u505a\uff0c\u4eba\u7684\u808c\u8089\u91cf\u5f9e30\u591a\u6b72\u5de6\u53f3\u958b\u59cb\uff0c\u6bcf\u5e74\u6703\u6e1b\u5c11\u5927\u7d041\u81f32%\u3002<\/p>\n<p>\u6709\u4e9b\u6848\u4f8b\u5230\u4e8640\u591a\u6b72\u5df2\u6d41\u5931\u7d0410%\uff0c\u5230\u4e8660\u591a\u6b72\u751a\u81f3\u6d41\u5931\u4e8620\u81f330%\u7684\u808c\u8089\u91cf\u3002<\/p>\n<p>\u800c\u4e14\u9019\u7a2e\u8b8a\u5316\u5f88\u96e3\u53cd\u6620\u5728\u9ad4\u91cd\u8a08\u7684\u6578\u5b57\u4e0a\uff0c\u6240\u4ee5<br \/><span class=\"marker-thickBlue\"><strong>\u300c\u9ad4\u91cd\u6c92\u8b8a\u537b\u89ba\u5f97\u9ad4\u529b\u8b8a\u5dee\u300d\u300c\u8eab\u9ad4\u8b8a\u5f97\u9b06\u57ae\u300d\u7684\u611f\u89ba\uff0c\u53ef\u80fd\u6b63\u662f\u808c\u5c11\u75c7\u6084\u6084\u9032\u884c\u4e2d\u7684\u8a0a\u865f<\/strong><\/span>\u3002<\/p>\n<h3>\u70ba\u4ec0\u9ebc\u5e74\u7d00\u8f15\u8f15\u808c\u8089\u5c31\u6703\u6e1b\u5c11\uff1f<\/h3>\n<p>\u65e9\u671f\u808c\u5c11\u75c7\u9664\u4e86\u5e74\u9f61\u589e\u9577\u4e4b\u5916\uff0c\u9084\u6709\u5404\u7a2e\u4e0d\u540c\u7684\u539f\u56e0\u3002<\/p>\n<div class=\"ep-box bgc-VPorange\">\n<ul>\n<li>\u9577\u671f\u904b\u52d5\u4e0d\u8db3\u3001\u4ee5\u4e45\u5750\u8fa6\u516c\u70ba\u4e3b\u7684\u751f\u6d3b<\/li>\n<li>\u5403\u592a\u591a\u5f15\u8d77\u7684\u6162\u6027\u767c\u708e\uff0c\u59a8\u7919\u808c\u8089\u7684\u5408\u6210<\/li>\n<li>\u80f0\u5cf6\u7d20\u963b\u6297\u60e1\u5316\uff0c\u963b\u7919\u808c\u8089\u86cb\u767d\u8cea\u7684\u5408\u6210<\/li>\n<li>\u86cb\u767d\u8cea\u7684\u54c1\u8cea\u8207\u651d\u53d6\u6642\u6a5f\u51fa\u4e86\u554f\u984c<\/li>\n<li>\u7761\u7720\u4e0d\u8db3\u3001\u9577\u671f\u58d3\u529b\u5c0e\u81f4\u751f\u9577\u6fc0\u7d20\u6e1b\u5c11<\/li>\n<\/ul>\n<\/div>\n<p>\u5176\u4e2d\uff0c\u300c\u5403\u592a\u591a\u5f15\u8d77\u7684\u767c\u708e\u300d\u548c\u300c\u80f0\u5cf6\u7d20\u963b\u6297\u300d\u8207\u5e74\u8f15\u65cf\u7fa4\u7684\u808c\u5c11\u75c7\u95dc\u4fc2\u7279\u5225\u6df1\uff0c<br \/>\u800c\u4e14\u5169\u8005\u90fd\u6709\u6a5f\u6703\u900f\u904e\u98f2\u98df\u7fd2\u6163\u4f86\u6539\u5584\uff0c\u9019\u4e00\u9ede\u76f8\u7576\u8010\u4eba\u5c0b\u5473\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u5927\u5bb6\u90fd\u807d\u904e\u300c\u60f3\u9577\u808c\u8089\u5c31\u8981\u591a\u5403\u300d\u9019\u500b\u5e38\u8b58\u5427\u3002\u53ef\u662f\u5728<a href=\"https:\/\/matsuhealth.com\/zh\/insulin-resistance\/\">\u80f0\u5cf6\u7d20\u963b\u6297<\/a>\u5df2\u7d93\u60e1\u5316\u7684\u72c0\u614b\u4e0b\uff0c\u5c31\u7b97\u5403\u4e86\uff0c\u71df\u990a\u4e5f\u5f88\u96e3\u9001\u5230\u808c\u8089\u3002\u6211\u5f8c\u4f86\u624d\u767c\u73fe\uff0c\u8207\u5176\u5148\u60f3\u8457\u591a\u5403\uff0c\u4e0d\u5982\u5148\u628a\u8eab\u9ad4\u8abf\u6574\u6210\u80fd\u597d\u597d\u63a5\u6536\u71df\u990a\u7684\u72c0\u614b\uff0c\u9019\u624d\u662f\u91cd\u9ede\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3>\u808c\u5c11\u75c7\u662f\u300c\u808c\u8089\u6e1b\u5c11\u300d\u52a0\u4e0a\u300c\u529b\u91cf\u4e0b\u964d\u300d<\/h3>\n<p>\u8d70\u8def\u901f\u5ea6\u8b8a\u6162\u3001\u5bf6\u7279\u74f6\u7684\u74f6\u84cb\u8b8a\u5f97\u96e3\u8f49\u958b\u3001\u722c\u6a13\u68af\u6642\u9700\u8981\u6276\u8457\u6276\u624b\uff0c\u9019\u4e9b\u90fd\u662f\u4ee3\u8868\u6027\u7684\u8a0a\u865f\u3002<\/p>\n<p>\u8a3a\u65b7\u6642\uff0c\u6703\u7d9c\u5408\u63e1\u529b\u3001\u6b65\u884c\u901f\u5ea6\u3001\u808c\u8089\u91cf\u7b49\u9805\u76ee\u4f86\u5224\u65b7\u3002<\/p>\n<p>\u4f8b\u5982\u5728\u4e9e\u6d32\u7684\u6a19\u6e96\u4e2d\uff0c<span class=\"marker-thickBlue\"><strong>\u5973\u6027\u63e1\u529b\u672a\u6eff18kg<\/strong><\/span>\u5c31\u662f\u808c\u529b\u4e0b\u964d\u7684\u53c3\u8003\u6307\u6a19\u4e4b\u4e00\u3002<\/p>\n<h3>\u808c\u8089\u662f\u8eab\u9ad4\u7684\u300c\u5f15\u64ce\u300d\uff0c\u4e5f\u662f\u300c\u5b58\u6b3e\u300d<\/h3>\n<p>\u808c\u8089\u662f\u9a45\u52d5\u8eab\u9ad4\u7684\u5f15\u64ce\uff0c\u540c\u6642\u4e5f\u662f\u5e6b\u5fd9\u6d88\u8017\u80fd\u91cf\u7684\u5927\u578b\u5de5\u5ee0\u3002<\/p>\n<p>\u5f9e\u98f2\u98df\u4e2d\u651d\u53d6\u7684\u91a3\uff0c\u5927\u591a\u4e5f\u662f\u7531\u808c\u8089\u63a5\u6536\u4e26\u4f7f\u7528\uff0c\u6240\u4ee5\u808c\u8089\u4e00\u6e1b\u5c11\uff0c\u8840\u7cd6\u503c\u5c31\u5bb9\u6613\u4e0a\u5347\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u808c\u8089\u4e5f\u50cf\u662f\u652f\u6490\u6211\u5011\u5e74\u8001\u5f8c\u751f\u6d3b\u7684\u300c\u5b58\u6b3e\u300d\u3002<\/p>\n<p>\u5982\u679c\u5e74\u8f15\u6642\u5c31\u628a\u5b58\u6b3e\u597d\u597d\u5b58\u8d77\u4f86\uff0c\u5373\u4f7f\u96a8\u8457\u5e74\u9f61\u4e00\u9ede\u4e00\u9ede\u6e1b\u5c11\uff0c\u4e5f\u6bd4\u8f03\u5bb9\u6613\u9577\u671f\u7dad\u6301\u5728\u4e0d\u81f3\u65bc\u5f71\u97ff\u751f\u6d3b\u7684\u6c34\u6e96\u3002<\/p>\n<p>\u76f8\u53cd\u5730\uff0c\u5982\u679c\u5f9e\u5e74\u8f15\u6642\u5b58\u6b3e\u5c31\u4e0d\u591a\uff0c\u9918\u984d\u4e5f\u6703\u66f4\u5feb\u898b\u5e95\u3002<\/p>\n<h3>\u808c\u5c11\u75c7\u8207\u8870\u5f31\u75c7\u7684\u5dee\u5225<\/h3>\n<p>\u5e38\u548c\u808c\u5c11\u75c7\u4e00\u8d77\u51fa\u73fe\u7684\u8a5e\uff0c\u9084\u6709\u300c\u8870\u5f31\u75c7\u300d\u3002<\/p>\n<p>\u8870\u5f31\u75c7\u6307\u7684\u4e0d\u53ea\u662f\u808c\u8089\uff0c\u800c\u662f\u5305\u542b\u5fc3\u7406\u6d3b\u529b\u3001\u4eba\u969b\u9023\u7d50\u7b49\u5728\u5167\uff0c\u6574\u500b\u8eab\u5fc3\u90fd\u8b8a\u5f97\u5bb9\u6613\u8870\u5f31\u7684\u72c0\u614b\u3002<\/p>\n<p>\u808c\u5c11\u75c7\u5247\u662f\u5176\u4e2d\u805a\u7126\u5728\u300c\u808c\u8089\u300d\u7684\u6982\u5ff5\uff0c\u4e00\u822c\u8a8d\u70ba\u5b83\u5f88\u5bb9\u6613\u6210\u70ba\u8870\u5f31\u75c7\u7684\u5165\u53e3\u3002<\/p>\n<p>\u7528\u623f\u5b50\u4f86\u6bd4\u55bb\u7684\u8a71\uff0c\u808c\u5c11\u75c7\u5c31\u50cf\u662f\u6881\u67f1\u8b8a\u7d30\u7684\u72c0\u614b\uff0c\u8870\u5f31\u75c7\u5247\u662f\u6574\u68df\u623f\u5b50\u90fd\u8b8a\u5f97\u5bb9\u6613\u640d\u58de\u7684\u72c0\u614b\u3002<\/p>\n<p>\u5728\u6881\u67f1\u8b8a\u7d30\u4e4b\u524d\u5c31\u5148\u597d\u597d\u4fdd\u990a\uff0c\u624d\u662f\u8b93\u6574\u68df\u623f\u5b50\u4f4f\u5f97\u9577\u4e45\u7684\u6377\u5f91\u3002<\/p>\n<h3>\u70ba\u4ec0\u9ebc\u88ab\u7a31\u70ba\u300c\u770b\u4e0d\u898b\u7684\u8001\u5316\u300d\uff1f<\/h3>\n<p>\u5149\u770b\u9ad4\u91cd\u8a08\u4e0a\u7684\u6578\u5b57\uff0c\u5f88\u96e3\u5bdf\u89ba\u808c\u8089\u6b63\u5728\u6e1b\u5c11\u3002<\/p>\n<p>\u56e0\u70ba\u5373\u4f7f\u808c\u8089\u6e1b\u5c11\u4e86\uff0c\u53ea\u8981\u8102\u80aa\u589e\u52a0\u76f8\u540c\u7684\u5206\u91cf\uff0c\u9ad4\u91cd\u5e7e\u4e4e\u4e0d\u6703\u6539\u8b8a\u3002<\/p>\n<p>\u6709\u4e9b\u4eba\u5916\u8868\u770b\u8d77\u4f86\u5f88\u82d7\u689d\uff0c\u5176\u5be6\u808c\u8089\u5f88\u5c11\u3001\u8102\u80aa\u5f88\u591a\uff0c\u5c6c\u65bc\u300c\u96b1\u6027\u808c\u8089\u4e0d\u8db3\u300d\u3002<\/p>\n<p>\u7531\u65bc\u5b83\u6703\u5728\u6beb\u7121\u81ea\u89ba\u7684\u60c5\u6cc1\u4e0b\u6084\u6084\u9032\u884c\uff0c\u808c\u5c11\u75c7\u4e5f\u88ab\u7a31\u70ba<span class=\"marker-thickYellow\"><strong>\u300c\u770b\u4e0d\u898b\u7684\u8001\u5316\u300d<\/strong><\/span>\u3002<\/p>\n<p>\u300c\u5bb9\u6613\u75b2\u5026\u300d\u300c\u59ff\u52e2\u8b8a\u5dee\u300d\u300c\u5bb9\u6613\u7d46\u5012\u300d\u9019\u4e9b\u5c0f\u8b8a\u5316\uff0c\u5176\u5be6\u53ef\u80fd\u662f\u808c\u8089\u767c\u51fa\u7684\u8a0a\u865f\u3002<\/p>\n<h2>\u5e74\u8f15\u4eba\u9010\u6f38\u8d70\u5411\u808c\u5c11\u75c7\u7684\u539f\u56e0\uff5c\u904e\u7626\u3001\u904b\u52d5\u4e0d\u8db3\u3001\u98f2\u98df\u4e0d\u5747\u8861<\/h2>\n<div class=\"ep-box bgc-VPgreen\">\n<ul>\n<li>\u5e74\u8f15\u5973\u6027\u5e38\u898b\u7684\u300c\u904e\u7626\u300d\u8207\u7bc0\u98df<\/li>\n<li>\u4e45\u5750\u4e0d\u52d5\u7684\u751f\u6d3b\u8207\u904b\u52d5\u4e0d\u8db3<\/li>\n<li>\u86cb\u767d\u8cea\u4e0d\u8db3\u8207\u98f2\u98df\u504f\u9817<\/li>\n<li>\u7761\u7720\u4e0d\u8db3\u8207\u58d3\u529b\u4e5f\u4e0d\u80fd\u5ffd\u8996<\/li>\n<\/ul>\n<\/div>\n<h3>\u5e74\u8f15\u5973\u6027\u5e38\u898b\u7684\u300c\u904e\u7626\u300d\u8207\u7bc0\u98df<\/h3>\n<p><span class=\"marker-thickYellow\"><strong>\u5e74\u8f15\u4eba\u9010\u6f38\u8d70\u5411\u808c\u5c11\u75c7\u7684\u4e00\u5927\u539f\u56e0\uff0c\u5c31\u662f\u5403\u5f97\u592a\u5c11\u9020\u6210\u7684\u300c\u904e\u7626\u300d<\/strong><\/span>\u3002<\/p>\n<p>\u5728\u65e5\u672c\u539a\u751f\u52de\u52d5\u7701\u7684\u570b\u6c11\u5065\u5eb7\u8207\u71df\u990a\u8abf\u67e5\u4e2d\uff0c<span class=\"marker-thickPink\"><strong>20\u591a\u6b72\u5973\u6027\u6709\u8d85\u904e2\u6210\u5c6c\u65bc\u300c\u904e\u7626\u300d<\/strong><\/span>\u7684\u60c5\u6cc1\u4e00\u76f4\u6301\u7e8c\u8457\u3002<\/p>\n<p>\u70ba\u4e86\u6e1b\u91cd\u800c\u6975\u7aef\u6e1b\u5c11\u98df\u91cf\uff0c\u4e0d\u53ea\u662f\u8102\u80aa\uff0c\u9023\u88fd\u9020\u808c\u8089\u7684\u539f\u6599\u4e5f\u6703\u4e0d\u8db3\u3002<\/p>\n<p>\u5c24\u5176\u662f\u81ea\u5df1\u6478\u7d22\u3001\u6301\u7e8c\u9032\u884c\u4e0d\u5403\u4e3b\u98df\u9019\u985e\u56b4\u683c\u7684\u9650\u91a3\u98f2\u98df\u6642\uff0c<span class=\"marker-thickBlue\"><strong>\u8eab\u9ad4\u70ba\u4e86\u5f4c\u88dc\u80fd\u91cf\u4e0d\u8db3\uff0c\u6709\u6642\u6703\u5206\u89e3\u808c\u8089\u4f86\u4f7f\u7528<\/strong><\/span>\u3002<\/p>\n<p>\u64da\u8aaa\u539f\u672c\u808c\u8089\u91cf\u5c31\u6bd4\u7537\u6027\u5c11\u7684\u5973\u6027\uff0c\u66f4\u5bb9\u6613\u53d7\u5230\u9019\u985e\u5f71\u97ff\uff0c\u8981\u7279\u5225\u7559\u610f\u3002<\/p>\n<h3>\u4e45\u5750\u4e0d\u52d5\u7684\u751f\u6d3b\u8207\u904b\u52d5\u4e0d\u8db3<\/h3>\n<p>\u56e0\u70ba\u8fa6\u516c\u5ba4\u5de5\u4f5c\u3001\u6ed1\u624b\u6a5f\u3001\u5c45\u5bb6\u8fa6\u516c\u7b49\uff0c\u4e00\u5929\u5927\u90e8\u5206\u6642\u9593\u90fd\u5750\u8457\u7684\u4eba\u4e26\u4e0d\u5c11\u3002<\/p>\n<p>\u808c\u8089\u6709\u4e00\u7a2e\u7279\u6027\uff1a\u4e00\u65e6\u88ab\u8eab\u9ad4\u5224\u65b7\u70ba\u300c\u4e0d\u4f7f\u7528\u5c31\u4e0d\u9700\u8981\u300d\uff0c\u5c31\u6703\u4e00\u9ede\u4e00\u9ede\u5730\u6e1b\u5c11\u3002<\/p>\n<p>\u5c31\u50cf\u628a\u6c92\u5728\u4f7f\u7528\u7684\u623f\u9593\u95dc\u71c8\u7701\u96fb\u4e00\u6a23\uff0c\u8eab\u9ad4\u4e5f\u6703\u524a\u6e1b\u7dad\u6301\u90a3\u4e9b\u6c92\u5728\u7528\u7684\u808c\u8089\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u5c24\u5176\u662f\u5927\u817f\u3001\u81c0\u90e8\u9019\u4e9b\u5927\u808c\u8089\uff0c\u5982\u679c\u4e0d\u8d70\u8def\u3001\u4e0d\u722c\u6a13\u68af\uff0c\u5f88\u5feb\u5c31\u6703\u9000\u5316\u3002<\/p>\n<p>\u5982\u679c\u901a\u52e4\u548c\u8cfc\u7269\u90fd\u9577\u671f\u4f9d\u8cf4\u6c7d\u8eca\u6216\u96fb\u52d5\u4ee3\u6b65\u5de5\u5177\uff0c\u808c\u8089\u5b58\u6b3e\u5c31\u6703\u5728\u4e0d\u77e5\u4e0d\u89ba\u4e2d\u6162\u6162\u7e2e\u6c34\u3002<\/p>\n<h3>\u86cb\u767d\u8cea\u4e0d\u8db3\u8207\u98f2\u98df\u504f\u9817<\/h3>\n<p>\u5982\u679c\u4e09\u9910\u5e38\u5e38\u53ea\u5403\u9eb5\u5305\u6216\u98ef\u7cf0\uff0c\u6216\u53ea\u5403\u9eb5\u985e\uff0c\u88fd\u9020\u808c\u8089\u7684\u539f\u6599\u86cb\u767d\u8cea\u5c31\u5bb9\u6613\u4e0d\u8db3\u3002<\/p>\n<p>\u808c\u8089\u6bcf\u5929\u90fd\u6703\u88ab\u5206\u89e3\u4e00\u9ede\uff0c\u518d\u91cd\u65b0\u5408\u6210\u76f8\u540c\u7684\u5206\u91cf\uff0c\u85c9\u6b64\u7dad\u6301\u5e73\u8861\u3002<\/p>\n<p>\u5982\u679c\u539f\u6599\u86cb\u767d\u8cea\u4e0d\u5920\uff0c\u91cd\u5efa\u7684\u901f\u5ea6\u5c31\u8ddf\u4e0d\u4e0a\uff0c\u808c\u8089\u4fbf\u6703\u4e00\u9ede\u4e00\u9ede\u6e1b\u5c11\u3002<\/p>\n<p>\u5de5\u4f5c\u5fd9\u788c\u3001\u5e38\u5e38\u96a8\u4fbf\u6253\u767c\u4e00\u9910\u7684\u4eba\uff0c\u53ef\u80fd\u5728\u4e0d\u77e5\u4e0d\u89ba\u4e2d\u5c31\u9677\u5165\u4e86\u9019\u7a2e\u72c0\u614b\u3002<\/p>\n<h3>\u7761\u7720\u4e0d\u8db3\u8207\u58d3\u529b\u4e5f\u4e0d\u80fd\u5ffd\u8996<\/h3>\n<p>\u808c\u8089\u6703\u5728\u7761\u7720\u671f\u9593\u4fee\u5fa9\u904b\u52d5\u548c\u65e5\u5e38\u52d5\u4f5c\u6240\u9020\u6210\u7684\u7d30\u5c0f\u640d\u50b7\uff0c\u4e26\u56e0\u6b64\u8b8a\u5f97\u66f4\u5f37\u58ef\u3002<\/p>\n<p>\u5982\u679c\u56e0\u70ba\u71ac\u591c\u6216\u6ed1\u592a\u4e45\u624b\u6a5f\u800c\u58d3\u7e2e\u7761\u7720\u6642\u9593\uff0c\u4fee\u5fa9\u7684\u6642\u9593\u5c31\u6703\u4e0d\u5920\u3002<\/p>\n<p>\u53e6\u5916\uff0c\u4e00\u822c\u8a8d\u70ba\u58d3\u529b\u9577\u671f\u904e\u5927\u6642\uff0c\u8eab\u9ad4\u5bb9\u6613\u50be\u5411\u5206\u89e3\u808c\u8089\u4f86\u88fd\u9020\u80fd\u91cf\u3002<\/p>\n<p>\u5de5\u4f5c\u5fd9\u5230\u7761\u4e0d\u98fd\u3001\u98f2\u98df\u4e5f\u96a8\u4fbf\u61c9\u4ed8\u7684\u751f\u6d3b\uff0c\u5c0d\u808c\u8089\u4f86\u8aaa\u53ef\u8aaa\u662f\u4e09\u91cd\u6253\u64ca\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u60f3\u8981\u5b88\u8b77\u808c\u8089\uff0c\u9664\u4e86\u98f2\u98df\u548c\u904b\u52d5\u4e4b\u5916\uff0c\u597d\u597d\u4f11\u606f\u4e5f\u662f\u5f88\u91cd\u8981<\/strong><\/span>\u7684\u4e00\u74b0\u3002<\/p>\n<h2>\u5403\u592a\u591a\u53cd\u800c\u7834\u58de\u808c\u8089\u7684\u300c\u9006\u5411\u6a5f\u5236\u300d<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/08\/sarcopenia-diet-zh-img2.jpg\" alt=\"\u5403\u592a\u591a\u7834\u58de\u808c\u8089\u7684\u6a5f\u5236\u8207\u808c\u529b\u7dad\u6301\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Roman Biernacki \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<p>\u5f88\u591a\u4eba\u61c9\u8a72\u6703\u60f3\uff1a\u300c\u660e\u660e\u5403\u5f88\u591a\uff0c\u70ba\u4ec0\u9ebc\u808c\u8089\u9084\u6703\u6e1b\u5c11\uff1f\u300d<\/p>\n<p>\u5176\u5be6\u9019\u80cc\u5f8c\u6709\u5f88\u660e\u78ba\u7684\u6a5f\u5236\u3002<\/p>\n<div class=\"ep-box bgc-VPorange\">\n<ol>\n<li>\u6162\u6027\u767c\u708e\u6703\u5206\u89e3\u808c\u8089\u86cb\u767d\u8cea<\/li>\n<li>\u80f0\u5cf6\u7d20\u963b\u6297\u6703\u59a8\u7919\u808c\u8089\u5408\u6210<\/li>\n<li>\u5167\u81df\u8102\u80aa\u6703\u5206\u6ccc\u300c\u6eb6\u89e3\u808c\u8089\u7684\u8377\u723e\u8499\u300d<\/li>\n<\/ol>\n<\/div>\n<h3>\u6162\u6027\u767c\u708e\u6703\u5206\u89e3\u808c\u8089\u86cb\u767d\u8cea<\/h3>\n<p>\u5403\u592a\u591a\u3001\u651d\u53d6\u904e\u591a\u7cbe\u88fd\u91a3\u985e\u3001\u4ee5\u8d85\u52a0\u5de5\u98df\u54c1\u70ba\u4e3b\u7684\u98f2\u98df\uff0c\u6703\u5728\u9ad4\u5167<span class=\"marker-thickBlue\"><strong>\u5f15\u8d77\u6162\u6027\u767c\u708e\u3002<\/strong><\/span><\/p>\n<p>\u5728\u9019\u7a2e\u767c\u708e\u72c0\u614b\u4e0b\uff0c\u300c\u7834\u58de\u808c\u8089\u300d\u65b9\u5411\u7684\u8a0a\u865f\uff08\u86cb\u767d\u8cea\u5206\u89e3\u9175\u7d20\u7684\u6d3b\u5316\uff09\u5c31\u6703\u8b8a\u5f37\u3002<\/p>\n<p>\u53ef\u4ee5\u60f3\u50cf\u6210\uff0c\u5403\u592a\u591a\u5c31\u50cf\u5728\u9ad4\u5167\u6301\u7e8c\u71c3\u71d2\u8457\u4e00\u628a\u300c\u6eb6\u89e3\u808c\u8089\u7684\u706b\u300d\uff0c\u800c\u4e14\u5f9e\u4e0d\u7184\u6ec5\u3002<\/p>\n<h3>\u80f0\u5cf6\u7d20\u963b\u6297\u6703\u59a8\u7919\u808c\u8089\u5408\u6210<\/h3>\n<p>\u5927\u91cf\u651d\u53d6\u7cbe\u88fd\u91a3\u985e\u6216\u8d85\u52a0\u5de5\u98df\u54c1\u6642\uff0c\u8840\u7cd6\u98c6\u5347\u6703\u53cd\u8986\u767c\u751f\uff0c\u4f7f\u80f0\u5cf6\u7d20\u904e\u5ea6\u5206\u6ccc\u3002<\/p>\n<p>\u9019\u7a2e\u60c5\u6cc1\u7d2f\u7a4d\u4e0b\u4f86\uff0c<a href=\"https:\/\/matsuhealth.com\/zh\/insulin-resistance\/\">\u80f0\u5cf6\u7d20\u963b\u6297<\/a>\u5c31\u6703\u60e1\u5316\uff0c\u80f0\u5cf6\u7d20\u300c\u4fc3\u9032\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u300d\u7684\u4f5c\u7528\u4e5f\u6703\u8ddf\u8457\u8b8a\u5f31\u3002<\/p>\n<p>\u4e5f\u5c31\u662f\u8aaa\uff0c\u8eab\u9ad4\u6703\u9010\u6f38\u8b8a\u6210\u5373\u4f7f\u5403\u4e86\uff0c\u71df\u990a\u4e5f\u5f88\u96e3\u9806\u5229\u9001\u5230\u808c\u8089\u7684\u72c0\u614b\u3002<\/p>\n<h3>\u5167\u81df\u8102\u80aa\u6703\u5206\u6ccc\u300c\u6eb6\u89e3\u808c\u8089\u7684\u8377\u723e\u8499\u300d<\/h3>\n<p>\u56e0\u70ba\u5403\u592a\u591a\u800c\u56e4\u7a4d\u7684\u5167\u81df\u8102\u80aa\uff0c\u4e26\u4e0d\u53ea\u662f\u55ae\u7d14\u7684\u300c\u4e00\u5718\u8102\u80aa\u300d\uff0c\u5be6\u969b\u4e0a\u5b83\u6703\u50cf\u300c\u5668\u5b98\u300d\u4e00\u6a23\u904b\u4f5c\uff0c\u5206\u6ccc\u5404\u7a2e\u767c\u708e\u7269\u8cea\uff08TNF-\u03b1\u3001IL-6\u7b49\uff09\u3002<\/p>\n<p>\u7814\u7a76\u986f\u793a\uff0c<span class=\"marker-thickBlue\"><strong>\u5167\u81df\u8102\u80aa\u91cb\u653e\u7684\u767c\u708e\u7269\u8cea\u6703\u4fc3\u9032\u808c\u8089\u86cb\u767d\u8cea\u7684\u5206\u89e3\uff0c\u52a0\u901f\u808c\u8089\u91cf\u4e0b\u964d<\/strong><\/span>\u3002<\/p>\n<p>\u660e\u660e\u504f\u80d6\u808c\u8089\u537b\u5728\u6e1b\u5c11\u7684\u300c\u808c\u5c11\u578b\u80a5\u80d6\u300d\uff0c\u5c31\u662f\u9019\u4e9b\u6a5f\u5236\u4ea4\u4e92\u4f5c\u7528\u4e0b\u7522\u751f\u7684\u7d50\u679c\u3002<\/p>\n<h3>\u808c\u8089\u5c11\u3001\u8102\u80aa\u591a\u7684\u300c\u808c\u5c11\u578b\u80a5\u80d6\u300d<\/h3>\n<p>\u808c\u8089\u6e1b\u5c11\u7684\u539f\u56e0\uff0c\u4e26\u4e0d\u53ea\u6709\u5403\u5f97\u592a\u5c11\u3002<\/p>\n<p>\u6216\u8a31\u51fa\u4e4e\u4f60\u7684\u610f\u6599\uff0c<span class=\"marker-thickYellow\"><strong>\u5373\u4f7f\u662f\u56e0\u70ba\u5403\u592a\u591a\u6216\u904b\u52d5\u4e0d\u8db3\u800c\u8102\u80aa\u589e\u52a0\u7684\u8eab\u9ad4\uff0c\u808c\u8089\u4e5f\u53ef\u80fd\u6301\u7e8c\u6e1b\u5c11<\/strong><\/span>\u3002<\/p>\n<p>\u808c\u8089\u5c11\u3001\u9ad4\u8102\u80aa\u591a\u7684\u72c0\u614b\u7a31\u70ba\u300c\u808c\u5c11\u578b\u80a5\u80d6\u300d\uff0c\u4e00\u822c\u8a8d\u70ba\u5373\u4f7fBMI\u5728\u6a19\u6e96\u7bc4\u570d\u5167\u4e5f\u53ef\u80fd\u767c\u751f\u3002<\/p>\n<p>\u5c31\u7b97\u5916\u8868\u770b\u8d77\u4f86\u6c92\u90a3\u9ebc\u80d6\uff0c\u53ea\u6709\u8179\u90e8\u5468\u570d\u7279\u5225\u7a81\u51fa\u7684\u4eba\u4e5f\u8981\u7559\u610f\u3002<\/p>\n<h3>\u6162\u6027\u767c\u708e\u4e00\u9ede\u4e00\u9ede\u524a\u5f31\u808c\u8089<\/h3>\n<p>\u524d\u9762\u4e5f\u63d0\u5230\u904e\uff0c\u9577\u671f\u5403\u592a\u591a\u5c0e\u81f4\u5167\u81df\u8102\u80aa\u589e\u52a0\u5f8c\uff0c\u9ad4\u5167\u5c31\u6703\u6301\u7e8c\u60b6\u71d2\u8457\u8f15\u5fae\u7684\u767c\u708e\u3002<\/p>\n<p>\u9019\u7a31\u70ba\u300c\u6162\u6027\u767c\u708e\u300d\uff0c\u8207\u5176\u8aaa\u662f\u706b\u707d\uff0c\u4e0d\u5982\u8aaa\u662f\u4e00\u76f4\u7121\u6cd5\u7184\u6ec5\u3001\u6301\u7e8c\u60b6\u71d2\u7684\u5c0f\u706b\u82d7\u3002<\/p>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u9019\u7a2e\u5c0f\u706b\u82d7\u6301\u7e8c\u4e0b\u53bb\uff0c\u88fd\u9020\u808c\u8089\u7684\u4f5c\u7528\u6703\u8b8a\u5f31\uff0c\u5206\u89e3\u808c\u8089\u7684\u4f5c\u7528\u5247\u5bb9\u6613\u8b8a\u5f37\u3002<\/p>\n<p>\u4e5f\u5c31\u662f\u8aaa\uff0c\u5403\u592a\u591a\u4e0d\u53ea\u6703\u589e\u52a0\u8102\u80aa\uff0c\u9084\u53ef\u80fd\u5f9e\u5167\u90e8\u4e00\u9ede\u4e00\u9ede\u524a\u5f31\u808c\u8089\u3002<\/p>\n<p>\u64da\u8aaa\u6162\u6027\u767c\u708e\u4e5f\u548c\u8170\u75db\u3001\u95dc\u7bc0\u4e0d\u9069\u7b49\u808c\u8089\u4ee5\u5916\u7684\u554f\u984c\u6709\u95dc\u3002<\/p>\n<h3>\u80f0\u5cf6\u7d20\u963b\u6297\u8b93\u71df\u990a\u96e3\u4ee5\u9001\u9054\u808c\u8089<\/h3>\n<p>\u628a\u524d\u9762\u63d0\u5230\u7684\u80f0\u5cf6\u7d20\u963b\u6297\u653e\u5230\u65e5\u5e38\u751f\u6d3b\u4e2d\u4f86\u770b\uff0c\u5982\u679c\u751f\u6d3b\u4e2d\u5e38\u5403\u96f6\u98df\u3001\u5e38\u559d\u542b\u7cd6\u98f2\u6599\uff0c\u964d\u4f4e\u8840\u7cd6\u7684\u80f0\u5cf6\u7d20\u5c31\u6703\u4e00\u6574\u5929\u6301\u7e8c\u5206\u6ccc\u3002<\/p>\n<p>\u9019\u6a23\u4e00\u4f86\uff0c\u8eab\u9ad4\u6703\u9010\u6f38\u7fd2\u6163\u80f0\u5cf6\u7d20\uff0c\u5bb9\u6613\u8b8a\u6210\u80f0\u5cf6\u7d20\u6548\u679c\u8b8a\u5dee\u7684\u300c\u80f0\u5cf6\u7d20\u963b\u6297\u300d\u72c0\u614b\u3002<\/p>\n<p>\u80f0\u5cf6\u7d20\u4e5f\u626e\u6f14\u8457\u628a\u71df\u990a\u9001\u9032\u808c\u8089\u7684\u300c\u9001\u8ca8\u54e1\u300d\u89d2\u8272\u3002<\/p>\n<p>\u7576\u7d30\u80de\u4e0d\u518d\u807d\u9001\u8ca8\u54e1\u7684\u8a71\uff0c\u808c\u8089\u5c31\u5f97\u4e0d\u5230\u8db3\u5920\u7684\u71df\u990a\uff0c\u88fd\u9020\u808c\u8089\u7684\u80fd\u529b\u4e5f\u6703\u8ddf\u8457\u8b8a\u5f31\u3002<\/p>\n<p>\u808c\u8089\u4e00\u6e1b\u5c11\uff0c\u4f7f\u7528\u91a3\u7684\u5730\u65b9\u4e5f\u8b8a\u5c11\uff0c\u8840\u7cd6\u503c\u5c31\u66f4\u5bb9\u6613\u4e0a\u5347\uff0c\u5f62\u6210\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n<h3>\u8178\u9053\u74b0\u5883\u5931\u8861\u4e5f\u662f\u767c\u708e\u7684\u706b\u7a2e<\/h3>\n<p>\u5403\u592a\u591a\u6216\u98f2\u98df\u4e0d\u5747\u8861\uff0c\u4e5f\u6703\u5f71\u97ff\u8178\u9053\u74b0\u5883\u3002<\/p>\n<p>\u64da\u8aaa\u8178\u9053\u5167\u7684\u58de\u83cc\u4e00\u65e6\u589e\u52a0\uff0c\u8178\u9053\u7684\u5c4f\u969c\u529f\u80fd\u5c31\u6703\u6e1b\u5f31\uff0c\u9ad4\u5167\u4e5f\u66f4\u5bb9\u6613\u767c\u708e\u3002<\/p>\n<p>\u8178\u9053\u5c31\u50cf\u662f\u8eab\u9ad4\u300c\u5165\u53e3\u7684\u5b88\u9580\u54e1\u300d\uff0c\u5b88\u9580\u54e1\u4e00\u65e6\u8b8a\u5f31\uff0c\u4e0d\u597d\u7684\u6771\u897f\u5c31\u5bb9\u6613\u9032\u5165\u9ad4\u5167\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u591a\u5403\u852c\u83dc\u3001\u6d77\u85fb\u3001\u767c\u9175\u98df\u54c1\u4f86\u8abf\u6574\u8178\u9053\u74b0\u5883\uff0c\u770b\u4f3c\u7e5e\u9060\u8def\uff0c\u5176\u5be6\u4e5f\u80fd\u5e6b\u52a9\u5b88\u8b77\u808c\u8089<\/strong><\/span>\u3002<\/p>\n<p>\u95dc\u65bc\u80f0\u5cf6\u7d20\u963b\u6297\uff0c<a href=\"https:\/\/matsuhealth.com\/zh\/insulin-resistance\/\">\u53e6\u4e00\u7bc7\u6587\u7ae0<\/a>\u4e5f\u6709\u8a73\u7d30\u8aaa\u660e\uff0c\u6b61\u8fce\u53c3\u8003\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u5403\u592a\u5c11\u548c\u5403\u592a\u591a\u90fd\u662f\u808c\u8089\u7684\u6575\u4eba\uff0c\u9019\u6b63\u662f\u808c\u5c11\u75c7\u53ef\u6015\u7684\u5730\u65b9\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2>\u64d4\u5fc3\u5e74\u8f15\u578b\u808c\u5c11\u75c7\u7684\u4eba\u53ef\u4ee5\u505a\u7684\u81ea\u6211\u6aa2\u6e2c<\/h2>\n<h3>\u5f9e\u65e5\u5e38\u751f\u6d3b\u4e2d\u770b\u51fa\u7684\u8a0a\u865f<\/h3>\n<p>\u808c\u5c11\u75c7\u7684\u6b63\u5f0f\u8a3a\u65b7\u9700\u8981\u5230\u91ab\u7642\u9662\u6240\u9032\u884c\uff0c\u4f46\u65e5\u5e38\u751f\u6d3b\u4e2d\u4e5f\u85cf\u8457\u8a31\u591a\u7dda\u7d22\u3002<\/p>\n<p>\u53ef\u4ee5\u8f15\u9b06\u6aa2\u67e5\u770b\u770b\uff0c\u81ea\u5df1\u6709\u6c92\u6709\u7b26\u5408\u4e0b\u5217\u9805\u76ee\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<ul>\n<li>\u8d70\u8def\u6bd4\u4ee5\u524d\u6162\uff0c\u8d8a\u4f86\u8d8a\u5e38\u88ab\u5225\u4eba\u8d85\u8d8a<\/li>\n<li>\u5bf6\u7279\u74f6\u6216\u73bb\u7483\u74f6\u7684\u74f6\u84cb\u5f88\u96e3\u8f49\u958b<\/li>\n<li>\u4e00\u722c\u6a13\u68af\u5c31\u99ac\u4e0a\u5598\u4e0d\u904e\u6c23\uff0c\u6703\u60f3\u6276\u8457\u6276\u624b<\/li>\n<li>\u6709\u6642\u6703\u5728\u5e73\u5730\u4e0a\u7d46\u5012<\/li>\n<li>\u7ad9\u8457\u7a7f\u896a\u5b50\u6642\u8eab\u9ad4\u6703\u6416\u6643<\/li>\n<li>\u9ad4\u91cd\u6c92\u8b8a\uff0c\u537b\u89ba\u5f97\u8eab\u5f62\u8b8a\u5f97\u9b06\u57ae<\/li>\n<\/ul>\n<\/div>\n<p>\u5982\u679c\u7b26\u5408\u597d\u5e7e\u9805\uff0c\u53ef\u80fd\u5c31\u662f\u808c\u8089\u5b58\u6b3e\u958b\u59cb\u6e1b\u5c11\u7684\u8a0a\u865f\u3002<\/p>\n<h3>\u7c21\u55ae\u5c31\u80fd\u505a\u7684\u300c\u624b\u6307\u5708\u6e2c\u8a66\u300d<\/h3>\n<p>\u9084\u6709\u4e00\u7a2e\u4ee5\u5c0f\u817f\u7c97\u7d30\u4f86\u63a8\u4f30\u808c\u8089\u91cf\u7684\u65b9\u6cd5\uff0c\u53eb\u505a\u300c\u624b\u6307\u5708\u6e2c\u8a66\u300d\u3002<\/p>\n<p>\u7528\u96d9\u624b\u7684\u5927\u62c7\u6307\u548c\u98df\u6307\u570d\u6210\u4e00\u500b\u5708\uff0c\u5708\u4f4f\u975e\u6163\u7528\u8173\u90a3\u4e00\u5074\u5c0f\u817f\u6700\u7c97\u7684\u90e8\u4f4d\u3002<\/p>\n<p>\u5982\u679c\u5c0f\u817f\u7d30\u5230\u5708\u5167\u9084\u6709\u7a7a\u9699\uff0c\u808c\u8089\u91cf\u5c31\u53ef\u80fd\u504f\u5c11\u3002<\/p>\n<p>\u9019\u7d42\u7a76\u53ea\u662f\u7c21\u6613\u7684\u53c3\u8003\u6307\u6a19\uff0c\u4e0d\u9700\u8981\u56e0\u70ba\u7d50\u679c\u800c\u5927\u559c\u5927\u60b2\u3002<\/p>\n<h3>\u6bd4\u8d77\u5916\u8868\uff0c\u66f4\u8981\u5f9e\u300c\u52d5\u4f5c\u300d\u4f86\u5224\u65b7<\/h3>\n<p>\u808c\u8089\u91cf\u5f88\u96e3\u53ea\u9760\u5916\u8868\u7684\u80d6\u7626\u4f86\u5224\u65b7\u3002<\/p>\n<p>\u5373\u4f7f\u8eab\u5f62\u7e96\u7626\uff0c\u6bcf\u5929\u5e38\u8d70\u8def\u3001\u722c\u6a13\u68af\u7684\u4eba\uff0c\u4e5f\u53ef\u80fd\u7dad\u6301\u8457\u5145\u8db3\u7684\u808c\u8089\u3002<\/p>\n<p>\u76f8\u53cd\u5730\uff0c\u6709\u4e9b\u4eba\u770b\u8d77\u4f86\u8c50\u8174\uff0c\u4f46\u5e7e\u4e4e\u4e0d\u592a\u6d3b\u52d5\uff0c\u808c\u8089\u91cf\u4e5f\u53ef\u80fd\u504f\u5c11\u3002<\/p>\n<p>\u91cd\u8981\u7684\u662f\uff0c\u8981\u7528<span class=\"marker-thickYellow\"><strong>\u300c\u6700\u8fd1\u52d5\u4f5c\u6709\u6c92\u6709\u8b8a\u9072\u920d\u300d\u7684\u89d2\u5ea6<\/strong><\/span>\u4f86\u89c0\u5bdf\u81ea\u5df1\u7684\u8eab\u9ad4\u3002<\/p>\n<p>\u5728\u722c\u8eca\u7ad9\u6a13\u68af\u3001\u642c\u91cd\u7269\u7b49\u65e5\u5e38\u60c5\u5883\u4e2d\uff0c\u5982\u679c\u611f\u89ba\u548c\u4ee5\u524d\u4e0d\u4e00\u6a23\uff0c\u5c31\u628a\u5b83\u7576\u6210\u808c\u8089\u767c\u51fa\u7684\u8a0a\u865f\u5427\u3002<\/p>\n<h3>\u5728\u610f\u7684\u8a71\u5c31\u7528\u6578\u5b57\u78ba\u8a8d<\/h3>\n<p>\u5982\u679c\u60f3\u66f4\u7cbe\u78ba\u5730\u4e86\u89e3\uff0c\u7528\u9ad4\u7d44\u6210\u8a08\u6e2c\u91cf\u808c\u8089\u91cf\u548c\u9ad4\u8102\u80aa\u7387\u4e5f\u662f\u4e00\u500b\u65b9\u6cd5\u3002<\/p>\n<p>\u5065\u8eab\u623f\u3001\u5065\u5eb7\u6d3b\u52d5\u6216\u91ab\u7642\u9662\u6240\uff0c\u6709\u6642\u4e5f\u6703\u8a2d\u6709\u80fd\u8a73\u7d30\u6e2c\u91cf\u808c\u8089\u91cf\u7684\u5100\u5668\u3002<\/p>\n<p>\u5982\u679c\u6709\u63e1\u529b\u8a08\uff0c\u5b9a\u671f\u6e2c\u91cf\u63e1\u529b\u4e26\u8a18\u9304\u8b8a\u5316\u4e5f\u4e0d\u932f\u3002<\/p>\n<p>\u5148\u7528\u6578\u5b57\u638c\u63e1\u73fe\u6cc1\uff0c<span class=\"marker-thickYellow\"><strong>\u8abf\u6574\u98f2\u98df\u6216\u904b\u52d5\u4e4b\u5f8c\uff0c\u4e5f\u6bd4\u8f03\u5bb9\u6613\u5bdf\u89ba\u5230\u8b8a\u5316<\/strong><\/span>\u3002<\/p>\n<p>\u5982\u679c\u51fa\u73fe\u9ad4\u91cd\u7a81\u7136\u4e0b\u964d\u3001\u4f7f\u4e0d\u4e0a\u529b\u7b49\u8b8a\u5316\uff0c<span class=\"marker-thickBlue\"><strong>\u4e5f\u53ef\u80fd\u96b1\u85cf\u8457\u5176\u4ed6\u75be\u75c5\uff0c\u8acb\u76e1\u65e9\u5c31\u91ab<\/strong><\/span>\u3002<\/p>\n<h2>\u65b7\u98df\u53cd\u800c\u80fd\u5b88\u8b77\u808c\u8089\u7684\u610f\u5916\u7406\u7531<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/08\/sarcopenia-diet-zh-img1.jpg\" alt=\"\u808c\u8089\u6d41\u5931\u8207\u8001\u5316\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by \u042e\u043b\u0438\u044f \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<p>\u6211\u5e38\u88ab\u554f\u5230\uff1a\u300c\u65b7\u98df\u4e0d\u662f\u6703\u8b93\u808c\u8089\u6d41\u5931\u55ce\uff1f\u300d<\/p>\n<p>\u9019\u5176\u5be6\u662f\u500b\u8aa4\u89e3\u5f88\u591a\u7684\u4e3b\u984c\uff0c\u77ed\u671f\u7684\u65b7\u98df\u5c0d\u808c\u8089\u4f86\u8aaa\uff0c\u53cd\u800c\u6709\u6b63\u9762\u4f5c\u7528\u7684\u4e00\u9762\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<ul>\n<li>\u751f\u9577\u6fc0\u7d20\u5927\u91cf\u589e\u52a0\uff0c\u5b88\u8b77\u808c\u8089<\/li>\n<li>\u81ea\u566c\u4f5c\u7528\u70ba\u808c\u8089\u7d30\u80de\u300c\u5927\u6383\u9664\u300d<\/li>\n<li>\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u6062\u5fa9\uff0c\u808c\u8089\u5408\u6210\u8ddf\u8457\u6539\u5584<\/li>\n<\/ul>\n<\/div>\n<h3>\u751f\u9577\u6fc0\u7d20\u5927\u91cf\u589e\u52a0\uff0c\u5b88\u8b77\u808c\u8089<\/h3>\n<p>\u4e0d\u9032\u98df\u7684\u6642\u9593\u6301\u7e8c\u4e00\u6bb5\u6642\u9593\u5f8c\uff0c\u8eab\u9ad4\u6703\u5927\u91cf\u5206\u6ccc\u751f\u9577\u6fc0\u7d20\uff08GH\uff09\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u751f\u9577\u6fc0\u7d20\u5177\u6709\u6291\u5236\u808c\u8089\u5206\u89e3\u3001\u6539\u4ee5\u8102\u80aa\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\u7684\u4f5c\u7528<\/strong><\/span>\uff0c\u6240\u4ee5\u5373\u4f7f\u5728\u65b7\u98df\u671f\u9593\uff0c\u808c\u8089\u4e5f\u4e0d\u6703\u6e1b\u5c11\u5f97\u50cf\u60f3\u50cf\u4e2d\u90a3\u9ebc\u591a\u3002<\/p>\n<p>\u4e5f\u6709\u7814\u7a76\u5831\u544a\u6307\u51fa\uff0c\u65b7\u98df2\u5929\u5f8c\uff0c\u751f\u9577\u6fc0\u7d20\u589e\u52a0\u5230\u5e73\u5e38\u76845\u500d\u3002<\/p>\n<h3>\u81ea\u566c\u4f5c\u7528\u70ba\u808c\u8089\u7d30\u80de\u300c\u5927\u6383\u9664\u300d<\/h3>\n<p>\u65b7\u98df\u671f\u9593\u6d3b\u5316\u7684\u81ea\u566c\u4f5c\u7528\uff08\u7d30\u80de\u7684\u81ea\u6211\u5206\u89e3\u4f5c\u7528\uff09\uff0c\u5177\u6709<span class=\"marker-thickYellow\"><strong>\u8655\u7406\u8001\u5316\u3001\u53d7\u640d\u7684\u808c\u8089\u7d30\u80de\u5167\u86cb\u767d\u8cea\uff0c\u8b93\u7d30\u80de\u6062\u5fa9\u5e74\u8f15\u7684\u529f\u80fd<\/strong><\/span>\u3002<\/p>\n<p>\u5982\u679c\u4e00\u76f4\u4e0d\u505c\u5730\u5403\uff0c\u81ea\u566c\u4f5c\u7528\u5c31\u6c92\u6709\u904b\u4f5c\u7684\u7a7a\u6a94\uff0c\u53d7\u640d\u7684\u808c\u8089\u7d30\u80de\u4fbf\u6703\u6301\u7e8c\u7d2f\u7a4d\uff0c\u5927\u6982\u53ef\u4ee5\u9019\u6a23\u60f3\u50cf\u3002<\/p>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u5b9a\u671f\u5b89\u6392\u300c\u7a7a\u8179\u6642\u9593\u300d\uff0c\u5c0d\u7dad\u6301\u808c\u8089\u7684\u54c1\u8cea\u5f88\u91cd\u8981\u3002<\/p>\n<h3>\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u6062\u5fa9\uff0c\u808c\u8089\u5408\u6210\u8ddf\u8457\u6539\u5584<\/h3>\n<p>\u6301\u7e8c\u9032\u884c<a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">16\u5c0f\u6642\u65b7\u98df<\/a>\uff0c\u53ef\u4ee5\u6539\u5584\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u3002<\/p>\n<p>\u8eab\u9ad4\u91cd\u65b0\u8b8a\u5f97\u5bb9\u6613\u5c0d\u80f0\u5cf6\u7d20\u7522\u751f\u53cd\u61c9\u5f8c\uff0c\u5f9e\u98f2\u98df\u4e2d\u651d\u53d6\u7684\u86cb\u767d\u8cea\u4e5f\u66f4\u5bb9\u6613\u88ab\u7576\u4f5c\u808c\u8089\u7684\u539f\u6599\u4f7f\u7528\uff0c\u5f62\u6210\u826f\u6027\u5faa\u74b0\u3002<\/p>\n<h3>\u65b7\u98df\u8981\u548c\u300c\u86cb\u767d\u8cea\u300d\u642d\u914d\u9032\u884c<\/h3>\n<p>\u5982\u679c\u4f60\u5728\u610f\u5403\u592a\u591a\u9020\u6210\u7684\u6162\u6027\u767c\u708e\u6216\u80f0\u5cf6\u7d20\u963b\u6297\uff0c\u9650\u5236\u9032\u98df\u6642\u6bb5\u7684\u65b7\u98df\uff08\u9593\u6b47\u6027\u65b7\u98df\uff09\u4e5f\u662f\u9078\u9805\u4e4b\u4e00\u3002<\/p>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u5b89\u6392\u7a7a\u8179\u6642\u9593\u80fd\u8b93\u80f0\u5cf6\u7d20\u7a69\u5b9a\u4e0b\u4f86\uff0c\u4e5f\u6bd4\u8f03\u5bb9\u6613\u8abf\u6574\u56e0\u70ba\u4e00\u76f4\u5403\u500b\u4e0d\u505c\u800c\u7d0a\u4e82\u7684\u8840\u7cd6\u503c\u3002<\/p>\n<p>\u4e0d\u904e\uff0c<span class=\"marker-thickBlue\"><strong>\u5982\u679c\u65b7\u98df\u671f\u9593\u6574\u9ad4\u98df\u91cf\u6e1b\u5c11\u592a\u591a\uff0c\u53cd\u800c\u53ef\u80fd\u8b93\u808c\u8089\u6d41\u5931<\/strong><\/span>\u3002<\/p>\n<p>\u8981\u63a1\u7528\u65b7\u98df\u7684\u8a71\uff0c<span class=\"marker-thickPink\"><strong>\u5728\u9032\u98df\u6642\u6bb5\u78ba\u5be6\u651d\u53d6\u86cb\u767d\u8cea\uff0c\u4e26\u642d\u914d\u808c\u529b\u8a13\u7df4<\/strong><\/span>\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u3002<\/p>\n<p>\u9ad4\u578b\u504f\u7626\u6216\u539f\u672c\u98df\u91cf\u5c31\u5c0f\u7684\u4eba\uff0c\u8acb\u5148\u4ee5\u300c\u597d\u597d\u5403\u98ef\u300d\u70ba\u512a\u5148\uff0c\u800c\u4e0d\u662f\u65b7\u98df\u3002<\/p>\n<h2>\u9810\u9632\u808c\u5c11\u75c7\u7684\u98f2\u98df\u8207\u904b\u52d5\u91cd\u9ede\uff5c\u5f9e\u5e74\u8f15\u958b\u59cb\u5b58\u808c\u8089<\/h2>\n<h3>\u86cb\u767d\u8cea\u7684\u8a23\u7ac5\u662f\u300c\u6bcf\u9910\u90fd\u5403\u4e00\u9ede\u300d<\/h3>\n<p>\u5b88\u8b77\u808c\u8089\u7684\u98f2\u98df\uff0c\u9996\u5148\u8981\u7559\u610f\u7684\u5c31\u662f\u78ba\u5be6\u651d\u53d6\u86cb\u767d\u8cea\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u6bd4\u8d77\u5728\u665a\u9910\u4e00\u6b21\u5403\u5f88\u591a\uff0c<span class=\"marker-thickYellow\"><strong>\u5206\u6563\u5230\u6bcf\u4e00\u9910\u651d\u53d6\uff0c\u66f4\u5bb9\u6613\u88ab\u7576\u4f5c\u808c\u8089\u7684\u539f\u6599\u4f7f\u7528<\/strong><\/span>\u3002<\/p>\n<p>\u65e9\u9910\u5403\u86cb\u3001\u7d0d\u8c46\uff08\u65e5\u672c\u767c\u9175\u9ec3\u8c46\uff09\u3001\u512a\u683c\uff0c\u5348\u9910\u5403\u9b5a\u6216\u96de\u8089\u5b9a\u98df\uff0c\u665a\u9910\u5403\u8c46\u8150\u6216\u8089\u985e\u6599\u7406\uff0c\u8a66\u8457\u5728\u4e09\u9910\u4e2d\u5404\u52a0\u5165\u4e00\u9053\u542b\u86cb\u767d\u8cea\u7684\u83dc\u5427\u3002<\/p>\n<p>\u4efd\u91cf\u7684\u53c3\u8003\u6a19\u6e96\uff0c\u53ef\u4ee5\u60f3\u50cf\u6210\u4e00\u9910\u5403\u5927\u7d04\u4e00\u500b\u624b\u638c\u5927\u5c0f\u7684\u8089\u6216\u9b5a\uff0c\u6703\u6bd4\u8f03\u5bb9\u6613\u638c\u63e1\u3002<\/p>\n<h3>\u5e6b\u52a9\u6253\u9020\u808c\u8089\u7684\u71df\u990a\u7d20<\/h3>\n<div class=\"ep-box bgc-VPgreen\">\n<ul>\n<li><span class=\"marker-thickYellow\"><strong>\u7dad\u751f\u7d20D\uff1a<\/strong><\/span>\u9bad\u9b5a\u3001\u9bd6\u9b5a\u3001\u83c7\u985e\u3002\u8207\u808c\u8089\u548c\u9aa8\u9abc\u7684\u904b\u4f5c\u6709\u95dc\uff0c\u66ec\u592a\u967d\u4e5f\u80fd\u5728\u9ad4\u5167\u5408\u6210<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u7dad\u751f\u7d20B\u7fa4\uff1a<\/strong><\/span>\u8c6c\u8089\u3001\u7cd9\u7c73\u3001\u96de\u86cb\u3002\u5e6b\u52a9\u628a\u86cb\u767d\u8cea\u548c\u91a3\u8f49\u63db\u6210\u80fd\u91cf<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u9223\uff1a<\/strong><\/span>\u4e73\u88fd\u54c1\u3001\u5c0f\u9b5a\u4e7e\u3001\u9ec3\u8c46\u88fd\u54c1\u3002\u8b93\u9aa8\u9abc\u4fdd\u6301\u5f37\u5065\uff0c\u6210\u70ba\u652f\u6490\u808c\u8089\u7684\u57fa\u790e<\/li>\n<li><span class=\"marker-thickYellow\"><strong>Omega-3\u8102\u80aa\u9178\uff1a<\/strong><\/span>\u9752\u80cc\u9b5a\u3001\u7d2b\u8607\u7c7d\u6cb9\u3001\u6838\u6843\u3002\u53ef\u671b\u767c\u63ee\u7de9\u548c\u9ad4\u5167\u767c\u708e\u7684\u4f5c\u7528<\/li>\n<\/ul>\n<\/div>\n<p>\u4e0d\u8981\u53ea\u4f9d\u8cf4\u7279\u5b9a\u98df\u7269\uff0c\u642d\u914d\u5404\u7a2e\u4e0d\u540c\u7684\u98df\u6750\u624d\u662f\u91cd\u9ede\u3002<\/p>\n<h3>\u5b88\u8b77\u808c\u8089\u7684\u4e00\u65e5\u83dc\u55ae\u7bc4\u4f8b<\/h3>\n<p>\u65e9\u9910\u53ef\u4ee5\u7528\u767d\u98ef\u642d\u914d\u7d0d\u8c46\u3001\u86cb\uff0c\u518d\u52a0\u4e00\u7897\u6599\u591a\u7684\u5473\u564c\u6e6f\uff08\u65e5\u5f0f\u767c\u9175\u8c46\u91ac\u6e6f\uff09\uff0c\u8f15\u9b06\u5c31\u80fd\u651d\u53d6\u86cb\u767d\u8cea\u3002<\/p>\n<p>\u5348\u9910\u63a8\u85a6\u70e4\u9b5a\u6216\u9999\u714e\u96de\u8089\uff0c\u518d\u914d\u4e0a\u4e00\u5c0f\u789f\u852c\u83dc\u7684\u5b9a\u98df\u7d44\u5408\u3002<\/p>\n<p>\u665a\u9910\u5982\u679c\u5403\u653e\u4e86\u5927\u91cf\u8c46\u8150\u3001\u83c7\u985e\u548c\u852c\u83dc\u7684\u706b\u934b\uff0c\u5c0d\u8178\u80c3\u6eab\u548c\uff0c\u71df\u990a\u4e5f\u6bd4\u8f03\u5bb9\u6613\u5747\u8861\u3002<\/p>\n<p>\u809a\u5b50\u6709\u9ede\u9913\u7684\u6642\u5019\uff0c\u7528\u512a\u683c\u3001\u6c34\u716e\u86cb\u6216\u5805\u679c\u53d6\u4ee3\u96f6\u98df\uff0c\u4e5f\u80fd\u9806\u4fbf\u88dc\u5145\u86cb\u767d\u8cea\u3002<\/p>\n<p>\u5c31\u7b97\u662f\u9760\u4fbf\u5229\u5546\u5e97\u89e3\u6c7a\u4e00\u9910\u7684\u65e5\u5b50\uff0c\u53ea\u8981\u9078\u64c7\u5373\u98df\u96de\u80f8\u8089\u3001\u8c46\u6f3f\u3001\u95dc\u6771\u716e\u7684\u86cb\u6216\u539a\u70b8\u8c46\u8150\u7b49\uff0c\u4e5f\u80fd\u88dc\u5145\u88fd\u9020\u808c\u8089\u7684\u539f\u6599\u3002<\/p>\n<h3>\u6e1b\u5c11\u52a9\u9577\u767c\u708e\u7684\u98f2\u98df\u65b9\u5f0f<\/h3>\n<p>\u60f3\u8981\u5b88\u8b77\u808c\u8089\uff0c\u300c\u6e1b\u5c11\u5403\u4ec0\u9ebc\u300d\u548c\u300c\u5403\u4ec0\u9ebc\u300d\u4e00\u6a23\u91cd\u8981\u3002<\/p>\n<p>\u64da\u8aaa<span class=\"marker-thickBlue\"><strong>\u651d\u53d6\u592a\u591a\u542b\u5927\u91cf\u7802\u7cd6\u7684\u751c\u9ede\u548c\u679c\u6c41\u3001\u6cb9\u70b8\u98df\u7269\u3001\u52a0\u5de5\u8089\u54c1\u7b49\uff0c\u5bb9\u6613\u6210\u70ba\u52a9\u9577\u6162\u6027\u767c\u708e\u7684\u539f\u56e0<\/strong><\/span>\u3002<\/p>\n<p>\u9019\u4e9b\u98df\u7269\u4e0d\u9700\u8981\u5b8c\u5168\u6212\u6389\uff0c\u4f46\u8981\u7559\u610f\u5225\u8b93\u5b83\u5011\u6210\u70ba\u6bcf\u5929\u7684\u7fd2\u6163\u3002<\/p>\n<p>\u7528\u9910\u6642\u5148\u5403\u852c\u83dc\u6216\u6e6f\u54c1\u7684\u300c\u852c\u83dc\u512a\u5148\u300d\u5403\u6cd5\uff0c\u4e5f\u662f\u9632\u6b62\u8840\u7cd6\u503c\u6025\u901f\u4e0a\u5347\u7684\u7c21\u55ae\u65b9\u6cd5\u3002<\/p>\n<p>\u6bd4\u8d77\u7528\u6975\u7aef\u7bc0\u98df\u6e1b\u5c11\u98df\u91cf\uff0c<span class=\"marker-thickYellow\"><strong>\u7dad\u6301\u98df\u91cf\u7684\u540c\u6642\u8abf\u6574\u98f2\u98df\u5167\u5bb9<\/strong><\/span>\uff0c\u5c0d\u808c\u8089\u4f86\u8aaa\u662f\u6eab\u548c\u5f97\u591a\u7684\u9078\u64c7\u3002<\/p>\n<h3>\u808c\u8089\u4e0d\u8ad6\u5e7e\u6b72\u90fd\u80fd\u589e\u52a0<\/h3>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u5c0d\u6297\u808c\u5c11\u75c7\u6700\u6709\u6548\u7684\u65b9\u6cd5\uff0c\u662f\u7d66\u808c\u8089\u9069\u5ea6\u8ca0\u8377\u7684\u904b\u52d5\u3002<\/p>\n<p>\u5df2\u77e5\u808c\u8089\u4e0d\u8ad6\u5e74\u9f61\u591a\u5927\uff0c\u90fd\u80fd\u900f\u904e\u8a13\u7df4\u4f86\u589e\u52a0\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u5982\u679c\u5f9e\u5e74\u8f15\u6642\u5c31\u990a\u6210\u904b\u52d5\u7fd2\u6163\uff0c\u5c31\u80fd\u5927\u5e45\u589e\u52a0\u808c\u8089\u5b58\u6b3e<\/strong><\/span>\u3002<\/p>\n<h3>\u5728\u5bb6\u5c31\u80fd\u505a\u7684\u7c21\u55ae\u808c\u529b\u8a13\u7df4<\/h3>\n<div class=\"ep-box bgc-VPorange\">\n<ol>\n<li><span class=\"marker-thickYellow\"><strong>\u6df1\u8e72\uff1a<\/strong><\/span>\u935b\u934a\u5927\u817f\u548c\u81c0\u90e8\u5927\u808c\u8089\u7684\u57fa\u672c\u904b\u52d5\u3002\u5f9e\u5750\u5728\u6905\u5b50\u4e0a\u518d\u7ad9\u8d77\u4f86\u7684\u52d5\u4f5c\u958b\u59cb\u4e5f\u53ef\u4ee5<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u8e2e\u8173\u5c16\uff1a<\/strong><\/span>\u935b\u934a\u5c0f\u817f\u3002\u5237\u7259\u6216\u7b49\u5f85\u716e\u83dc\u7684\u7a7a\u6a94\u4e5f\u80fd\u505a<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u6276\u7246\u4f0f\u5730\u633a\u8eab\uff1a<\/strong><\/span>\u96d9\u624b\u6490\u5728\u7246\u4e0a\u9032\u884c\u7684\u4f0f\u5730\u633a\u8eab\u3002\u80fd\u935b\u934a\u624b\u81c2\u548c\u80f8\u90e8\u7684\u808c\u8089<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u5feb\u8d70\uff1a<\/strong><\/span>\u53ea\u8981\u8d70\u5f97\u6bd4\u5e73\u5e38\u7a0d\u5fae\u5feb\u4e00\u9ede\uff0c\u4f7f\u7528\u817f\u90e8\u548c\u8170\u90e8\u808c\u8089\u7684\u6642\u9593\u5c31\u6703\u589e\u52a0<\/li>\n<\/ol>\n<\/div>\n<p>\u4e00\u958b\u59cb\u8acb\u5f9e\u6bcf\u5929\u540410\u4e0b\u9019\u7a2e\u4e0d\u52c9\u5f37\u7684\u6b21\u6578\u958b\u59cb\u3002<\/p>\n<p>\u808c\u8089\u8981\u5728\u523a\u6fc0\u3001\u4f11\u606f\u3001\u71df\u990a\u4e09\u8005\u90fd\u5177\u5099\u6642\u624d\u6703\u6210\u9577\uff0c\u6240\u4ee5\u4e0d\u9700\u8981\u6bcf\u5929\u904e\u5ea6\u7df4\u7fd2\u3002<\/p>\n<p>\u904b\u52d5\u5f8c\u5403\u542b\u6709\u86cb\u767d\u8cea\u7684\u9910\u9ede\uff0c\u88fd\u9020\u808c\u8089\u7684\u539f\u6599\u5c31\u66f4\u5bb9\u6613\u9001\u9054\u3002<\/p>\n<h3>\u6301\u4e4b\u4ee5\u6046\u7684\u5c0f\u6280\u5de7<\/h3>\n<p>\u904b\u52d5\u7684\u7fd2\u6163\uff0c\u5149\u9760\u610f\u5fd7\u529b\u5f88\u96e3\u6301\u7e8c\u4e0b\u53bb\u3002<\/p>\n<p>\u50cf\u662f\u300c\u5237\u5b8c\u7259\u5f8c\u505a10\u4e0b\u6df1\u8e72\u300d\u9019\u6a23\uff0c\u628a\u5b83\u9644\u52a0\u5728\u539f\u672c\u5c31\u6709\u7684\u7fd2\u6163\u4e0a\uff0c\u5c31\u6bd4\u8f03\u4e0d\u5bb9\u6613\u5fd8\u8a18\u3002<\/p>\n<p>\u7528\u722c\u6a13\u68af\u53d6\u4ee3\u642d\u96fb\u68af\u3001\u591a\u8d70\u4e00\u7ad9\u8def\uff0c\u9019\u4e9b\u5c0f\u6280\u5de7\u4e5f\u90fd\u662f\u5f88\u5be6\u5728\u7684\u808c\u8089\u5b58\u6b3e\u3002<\/p>\n<p>\u6bcf\u500b\u6708\u6e2c\u91cf\u4e00\u6b21\u63e1\u529b\u548c\u9ad4\u7d44\u6210\u4e26\u8a18\u9304\u4e0b\u4f86\uff0c\u5c0f\u5c0f\u7684\u8b8a\u5316\u5c31\u80fd\u6210\u70ba\u52d5\u529b\uff0c\u5e6b\u52a9\u4f60\u5805\u6301\u4e0b\u53bb\u3002<\/p>\n<p>\u65b7\u98df\u7684\u57fa\u672c\u505a\u6cd5\uff0c\u5728<a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">\u76f8\u95dc\u6587\u7ae0<\/a>\u4e2d\u4e5f\u6709\u8a73\u7d30\u4ecb\u7d39\u3002<\/p>\n<h2>\u95dc\u65bc\u65e9\u671f\u808c\u5c11\u75c7\u8207\u98f2\u98df\u7fd2\u6163\u7684\u5e38\u898b\u554f\u984c<\/h2>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u60f3\u589e\u52a0\u808c\u8089\uff0c\u53ea\u8981\u62da\u547d\u651d\u53d6\u86cb\u767d\u8cea\u5c31\u597d\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u86cb\u767d\u8cea\u78ba\u5be6\u5f88\u91cd\u8981\uff0c\u4f46\u4e26\u4e0d\u662f\u300c\u53ea\u8981\u589e\u52a0\u651d\u53d6\u91cf\u5c31\u597d\u300d\u3002<\/p>\n<p>\u5728\u80f0\u5cf6\u7d20\u963b\u6297\u5df2\u7d93\u60e1\u5316\u7684\u72c0\u614b\u4e0b\uff0c\u5373\u4f7f\u651d\u53d6\u86cb\u767d\u8cea\uff0c\u4e5f\u5f88\u96e3\u88ab\u7528\u4f86\u5408\u6210\u808c\u8089\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u9996\u8981\u4e4b\u52d9\uff0c\u61c9\u8a72\u662f\u5148\u8abf\u6574\u98f2\u98df\u54c1\u8cea\u3001\u6291\u5236\u6162\u6027\u767c\u708e\uff0c\u8b93\u8eab\u9ad4\u8b8a\u6210\u80fd\u5920\u63a5\u6536\u86cb\u767d\u8cea\u7684\u72c0\u614b<\/strong><\/span>\u3002<\/p>\n<p>\u900f\u904e\u65b7\u98df\u6062\u5fa9\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u4e4b\u5f8c\u518d\u651d\u53d6\u86cb\u767d\u8cea\uff0c\u5c31\u80fd\u66f4\u6709\u6548\u7387\u5730\u6210\u70ba\u808c\u8089\u7684\u539f\u6599\u3002<\/p>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u61c9\u8a72\u5f9e\u5e7e\u6b72\u958b\u59cb\u9810\u9632\u808c\u5c11\u75c7\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u8d8a\u65e9\u8d8a\u597d\u3002<\/p>\n<p>\u808c\u8089\u91cf\u5f9e30\u591a\u6b72\u5c31\u5df2\u7d93\u958b\u59cb\u6e1b\u5c11\uff0c\u6240\u4ee5\u7576\u4f60\u9084\u89ba\u5f97\u300c\u9019\u8ddf\u6211\u6c92\u95dc\u4fc2\u300d\u7684\u6642\u5019\uff0c\u6216\u8a31\u6b63\u662f\u98a8\u96aa\u6700\u5927\u7684\u6642\u5019\u3002<\/p>\n<p>\u5c24\u5176\u6709\u7814\u7a76\u8cc7\u6599\u986f\u793a\uff0c<span class=\"marker-thickBlue\"><strong>40\u591a\u6b72\u5c31\u958b\u59cb\u9810\u9632\u7684\u4eba\u548c60\u591a\u6b72\u624d\u958b\u59cb\u7684\u4eba\uff0c\u4e4b\u5f8c\u7684\u808c\u8089\u91cf\u3001\u8dcc\u5012\u98a8\u96aa\uff0c\u751a\u81f3\u58fd\u547d\u90fd\u6703\u51fa\u73fe\u5dee\u8ddd<\/strong><\/span>\u3002<\/p>\n<p>\u4e0d\u8981\u4ee5\u70ba\u300c\u9084\u5e74\u8f15\u6240\u4ee5\u6c92\u95dc\u4fc2\u300d\uff0c\u5f9e\u73fe\u5728\u5c31\u958b\u59cb\u8abf\u6574\u98f2\u98df\u7fd2\u6163\u5427\u3002<\/p>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u4e0d\u904b\u52d5\uff0c\u53ea\u9760\u98f2\u98df\u80fd\u5b88\u8b77\u808c\u8089\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u5149\u662f\u6539\u5584\u98f2\u98df\uff0c\u5c31\u80fd\u6291\u5236\u6162\u6027\u767c\u708e\u3001\u5ef6\u7de9\u808c\u5c11\u75c7\u7684\u9032\u5c55\uff0c\u4f46\u8981\u300c\u7dad\u6301\u6216\u589e\u52a0\u300d\u808c\u8089\u91cf\uff0c\u7d66\u4e88\u808c\u8089\u523a\u6fc0\u7684\u904b\u52d5\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u3002<\/p>\n<p>\u7406\u60f3\u7684\u505a\u6cd5\u662f\u7d50\u5408\u98f2\u98df\u3001\u65b7\u98df\u8207\u9069\u5ea6\u7684\u808c\u529b\u8a13\u7df4\u3002<\/p>\n<p>\u5373\u4f7f\u4e0d\u662f\u9ad8\u5f37\u5ea6\u7684\u808c\u529b\u8a13\u7df4\uff0c\u53ea\u8981\u5f9e\u6bcf\u90312\u81f33\u6b21\u7684\u8f15\u5ea6\u6df1\u8e72\u6216\u722c\u6a13\u68af\u7684\u7fd2\u6163\u958b\u59cb\uff0c\u6548\u679c\u5c31\u6703\u5dee\u5f88\u591a\u3002<\/p>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u808c\u5c11\u75c7\u60e1\u5316\u5f8c\uff0c\u8eab\u9ad4\u6703\u8b8a\u6210\u4ec0\u9ebc\u6a23\u5b50\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u808c\u8089\u6e1b\u5c11\u5f8c\uff0c\u5f71\u97ff\u6703\u50cf\u4e0b\u9762\u9019\u6a23\u64f4\u6563\u5230\u8eab\u9ad4\u7684\u5404\u500b\u65b9\u9762\u3002<\/p>\n<div class=\"ep-box bgc-VPorange\">\n<ul>\n<li>\u8dcc\u5012\u3001\u9aa8\u6298\u7684\u98a8\u96aa\u589e\u52a0\uff08\u808c\u8089\u7121\u6cd5\u518d\u652f\u6490\u9aa8\u9abc\uff09<\/li>\n<li>\u57fa\u790e\u4ee3\u8b1d\u4e0b\u964d\uff08\u808c\u8089\u6e1b\u5c11\u5f8c\u5c31\u7121\u6cd5\u71c3\u71d2\u80fd\u91cf\uff09<\/li>\n<li>\u8840\u7cd6\u63a7\u5236\u8b8a\u5dee\uff08\u808c\u8089\u662f\u91a3\u7684\u4e3b\u8981\u5132\u5b58\u5834\u6240\uff09<\/li>\n<li>\u9700\u8981\u9577\u671f\u7167\u8b77\u7684\u98a8\u96aa\u4e0a\u5347\uff0c\u4e5f\u6709\u4eba\u6307\u51fa\u8207\u5931\u667a\u75c7\u98a8\u96aa\u6709\u95dc<\/li>\n<li>\u6b7b\u4ea1\u7387\u4e0a\u5347\uff08\u7279\u5225\u662f65\u6b72\u4ee5\u5f8c\u7684\u808c\u5c11\u75c7\uff0c\u5c0d\u9810\u5f8c\u6709\u5f88\u5927\u5f71\u97ff\uff09<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">20\u591a\u6b72\u621630\u591a\u6b72\u4e5f\u6703\u5f97\u808c\u5c11\u75c7\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u808c\u5c11\u75c7\u4e3b\u8981\u88ab\u8996\u70ba\u9ad8\u9f61\u8005\u7684\u554f\u984c\uff0c\u4f46\u4e00\u822c\u8a8d\u70ba\u808c\u8089\u91cf\u5f9e30\u591a\u6b72\u5c31\u958b\u59cb\u6e1b\u5c11\uff0c\u5982\u679c\u9577\u671f\u904e\u7626\u6216\u904b\u52d5\u4e0d\u8db3\uff0c\u5373\u4f7f\u5e74\u8f15\u4e5f\u53ef\u80fd\u8655\u65bc\u808c\u8089\u91cf\u504f\u5c11\u7684\u72c0\u614b\u3002<\/p>\n<\/div>\n<\/div>\n<h2>\u7528\u5b88\u8b77\u808c\u8089\u7684\u98f2\u98df\u7fd2\u6163\u8207\u65b7\u98df\uff0c\u6253\u9020\u4e0d\u986f\u8001\u7684\u8eab\u9ad4<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/08\/sarcopenia-diet-zh-img3.jpg\" alt=\"\u5b88\u8b77\u808c\u8089\u7684\u512a\u8cea\u86cb\u767d\u8cea\u98df\u7269\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Foodie Factor \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<p>\u808c\u5c11\u75c7\u4e26\u4e0d\u662f\u300c\u5e74\u7d00\u5927\u4e86\u4e5f\u6c92\u8fa6\u6cd5\u300d\u7684\u4e8b\u3002<\/p>\n<p><span class=\"marker-thickPink\"><strong>\u53ea\u8981\u5207\u65b7\u5403\u592a\u591a\u3001\u6162\u6027\u767c\u708e\u3001\u80f0\u5cf6\u7d20\u963b\u6297\u9019\u689d\u8ca0\u9762\u9023\u9396\uff0c\u5c31\u6709\u6a5f\u6703\u5927\u5e45\u6e1b\u7de9\u808c\u8089\u8001\u5316\u7684\u901f\u5ea6<\/strong><\/span>\u3002<\/p>\n<h3>\u5f9e\u4eca\u5929\u958b\u59cb\u7559\u610f\u76845\u500b\u91cd\u9ede<\/h3>\n<div class=\"ep-box bgc-VPgreen\">\n<ol>\n<li><span class=\"marker-thickYellow\"><strong>\u6e1b\u5c11\u7cbe\u88fd\u91a3\u985e\u8207\u8d85\u52a0\u5de5\u98df\u54c1\uff0c\u5e73\u606f\u6162\u6027\u767c\u708e<\/strong><\/span>\u2026\u2026\u9019\u662f\u5b88\u8b77\u808c\u8089\u7684\u98f2\u98df\u7fd2\u6163\u7b2c\u4e00\u6b65<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u5728\u300c\u7a7a\u8179\u4e4b\u5f8c\u300d\u651d\u53d6\u512a\u8cea\u86cb\u767d\u8cea<\/strong><\/span>\u2026\u2026\u65b7\u98df\u5f8c\u7684\u90a3\u4e00\u9910\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u8f03\u9ad8\uff0c\u86cb\u767d\u8cea\u66f4\u5bb9\u6613\u88ab\u7528\u4f86\u5408\u6210\u808c\u8089<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u752816\u5c0f\u6642\u65b7\u98df\u63d0\u9ad8\u751f\u9577\u6fc0\u7d20<\/strong><\/span>\u2026\u2026\u65b7\u98df\u671f\u9593\u751f\u9577\u6fc0\u7d20\u589e\u52a0\uff0c\u80fd\u4ee5\u8102\u80aa\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\uff0c\u540c\u6642\u5b88\u8b77\u808c\u8089<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u990a\u6210\u6bcf\u90312\u81f33\u6b21\u8f15\u5ea6\u808c\u529b\u8a13\u7df4\u7684\u7fd2\u6163<\/strong><\/span>\u2026\u2026\u6df1\u8e72\u3001\u4f0f\u5730\u633a\u8eab\u3001\u6563\u6b65\u90fd\u53ef\u4ee5\u3002\u300c\u4e0d\u52d5\u7684\u808c\u8089\u4e00\u5b9a\u6703\u9000\u5316\u300d<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u63d0\u5347\u7761\u7720\u54c1\u8cea<\/strong><\/span>\u2026\u2026\u7761\u7720\u4e2d\u5206\u6ccc\u7684\u751f\u9577\u6fc0\u7d20\u6703\u5e6b\u5fd9\u4fee\u5fa9\u8207\u5408\u6210\u808c\u8089<\/li>\n<\/ol>\n<\/div>\n<p>\u53ea\u8981\u7a0d\u5fae\u6539\u8b8a\u300c\u5403\u5b8c\u5c31\u4e0d\u52d5\u300d\u300c\u7fd2\u6163\u5403\u751c\u98df\u300d\u300c\u7e3d\u662f\u5403\u5230\u5f88\u98fd\u300d\u9019\u4e9b\u751f\u6d3b\u6a21\u5f0f\uff0c10\u5e74\u5f8c\u7684\u8eab\u9ad4\u61c9\u8a72\u5c31\u6703\u5927\u4e0d\u76f8\u540c\u3002<\/p>\n<p>\u9806\u5e36\u4e00\u63d0\uff0c<a href=\"https:\/\/matsuhealth.com\/zh\/metabolic-syndrome-chain\/\">\u4ee3\u8b1d\u75c7\u5019\u7fa4\u7684\u9023\u9396<\/a>\u4e5f\u662f\u52a0\u901f\u808c\u5c11\u75c7\u7684\u4e00\u5927\u56e0\u7d20\u3002<\/p>\n<p>\u8abf\u6574\u6574\u500b\u8eab\u9ad4\u7684\u4ee3\u8b1d\u74b0\u5883\uff0c\u5c31\u76f4\u63a5\u95dc\u4fc2\u5230\u5b88\u8b77\u808c\u8089\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u958b\u59cb\u65b7\u98df\u4e4b\u5f8c\uff0c\u6211\u8eab\u9ad4\u7684\u300c\u7dca\u5be6\u611f\u300d\u6539\u8b8a\u4e86\u3002\u9ad4\u91cd\u6c92\u6709\u592a\u5927\u8b8a\u5316\uff0c\u8eab\u9ad4\u7684\u611f\u89ba\u537b\u4e0d\u4e00\u6a23\u3002\u6211\u60f3\u9019\u6b63\u662f\u300c\u8102\u80aa\u6e1b\u5c11\u3001\u808c\u8089\u54c1\u8cea\u63d0\u5347\u300d\u7684\u72c0\u614b\u5427\u3002\u5f9e\u98f2\u98df\u548c\u65b7\u98df\u8457\u624b\uff0c\u7531\u5167\u800c\u5916\u8abf\u6574\u8eab\u9ad4\uff0c\u770b\u4f3c\u6700\u7e5e\u9060\u8def\uff0c\u5176\u5be6\u624d\u662f\u6700\u8fd1\u7684\u6377\u5f91\uff0c\u9019\u662f\u6211\u7684\u89aa\u8eab\u9ad4\u6703\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3>\u8d81\u5e74\u8f15\u990a\u6210\u5b88\u8b77\u808c\u8089\u7684\u7fd2\u6163\uff0c\u8001\u4e86\u4e5f\u80fd\u6d3b\u52d5\u81ea\u5982<\/h3>\n<p><span class=\"marker-thickYellow\"><strong>\u808c\u5c11\u75c7\u4e0d\u53ea\u662f\u9ad8\u9f61\u8005\u7684\u554f\u984c\uff0c\u5e74\u8f15\u6642\u7684\u751f\u6d3b\u7fd2\u6163\u6703\u5de6\u53f3\u5c07\u4f86\u7684\u808c\u8089<\/strong><\/span>\u3002<\/p>\n<p>\u6975\u7aef\u904e\u7626\u3001\u7bc0\u98df\u3001\u4e45\u5750\u4e0d\u52d5\u7684\u751f\u6d3b\u3001\u86cb\u767d\u8cea\u4e0d\u8db3\uff0c\u90fd\u53ef\u80fd\u4e00\u9ede\u4e00\u9ede\u5730\u6e1b\u5c11\u4f60\u7684\u808c\u8089\u5b58\u6b3e\u3002<\/p>\n<p>\u53e6\u4e00\u65b9\u9762\uff0c\u5403\u592a\u591a\u9020\u6210\u7684\u6162\u6027\u767c\u708e\u548c\u80f0\u5cf6\u7d20\u963b\u6297\uff0c\u4e5f\u6703\u5728\u770b\u4e0d\u898b\u7684\u5730\u65b9\u524a\u5f31\u808c\u8089\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u6bcf\u9910\u651d\u53d6\u86cb\u767d\u8cea\u3001\u6e1b\u5c11\u52a9\u9577\u767c\u708e\u7684\u98f2\u98df\u65b9\u5f0f\uff0c\u4e26\u628a\u6df1\u8e72\u7b49\u7c21\u55ae\u904b\u52d5\u990a\u6210\u7fd2\u6163\u5427<\/strong><\/span>\u3002<\/p>\n<p>\u5982\u679c\u8981\u63a1\u7528\u65b7\u98df\uff0c\u8a18\u5f97\u628a\u9032\u98df\u6642\u6bb5\u7684\u71df\u990a\u548c\u808c\u529b\u8a13\u7df4\u642d\u914d\u5728\u4e00\u8d77\u3002<\/p>\n<p>\u4e0d\u9700\u8981\u8ffd\u6c42\u5b8c\u7f8e\uff0c\u5f9e\u505a\u5f97\u5230\u7684\u4e8b\u60c5\u958b\u59cb\uff0c\u4e00\u9805\u4e00\u9805\u878d\u5165\u751f\u6d3b\u5c31\u597d\u3002<\/p>\n<p>\u5f9e\u4eca\u5929\u958b\u59cb\u7684\u5c0f\u5c0f\u7d2f\u7a4d\uff0c\u6703\u5e6b\u4f60\u6253\u9020\u51fa10\u5e74\u300120\u5e74\u5f8c\u4f9d\u7136\u80fd\u6d3b\u529b\u884c\u52d5\u7684\u8eab\u9ad4\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<p>\u25bc \u76f8\u95dc\u6587\u7ae0<\/p>\n<ul>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">\u3010\u65b0\u624b\u5b8c\u5168\u6307\u5357\u3011\u4ec0\u9ebc\u662f\u9593\u6b47\u6027\u65b7\u98df\uff1f\u7a2e\u985e\u3001\u6548\u679c\u3001\u505a\u6cd5\u8207\u7626\u4e0d\u4e0b\u4f86\u7684\u539f\u56e0\u4e00\u6b21\u770b\u61c2<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/insulin-resistance\/\">\u3010\u5728\u4e0d\u77e5\u4e0d\u89ba\u4e2d\u60e1\u5316\u3011\u4ec0\u9ebc\u662f\u80f0\u5cf6\u7d20\u963b\u6297\uff1f\u539f\u56e0\u3001\u6aa2\u67e5\u65b9\u6cd5\u8207\u6539\u5584\u7684\u98f2\u98df\u3001\u65b7\u98df\u4e00\u6b21\u770b\u61c2<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/metabolic-syndrome-chain\/\">\u3010\u80a5\u80d6\u662f\u75be\u75c5\u7684\u5165\u53e3\u3011\u4ee3\u8b1d\u75c7\u5019\u7fa4\u8207\u7cd6\u5c3f\u75c5\u7684\u5dee\u7570\u8207\u95dc\u4fc2\uff1f\u5f9e\u5167\u81df\u8102\u80aa\u958b\u59cb\u7684\u75be\u75c5\u9023\u9396\u8207\u5207\u65b7\u65b9\u6cd5<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/back-pain-diet\/\">\u3010\u75bc\u75db\u4f86\u81ea\u98f2\u98df\uff1f\u3011\u8170\u75db\u8207\u98f2\u98df\u7fd2\u6163\u7684\u610f\u5916\u95dc\u4fc2\uff5c\u8b93\u8170\u75db\u60e1\u5316\u7684\u98df\u7269\u3001\u652f\u6490\u8170\u90e8\u7684\u71df\u990a\u8207\u83dc\u55ae\u7bc4\u4f8b<\/a><\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<p>\u25bc \u89c0\u770b\u672c\u6587\u7684\u5f71\u7247\u7248\u672c<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\">\n<div class=\"wp-block-embed__wrapper\"><iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/XKwnV9aSkwk\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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