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J Nutr:减肥的关键:低能量密度饮食!

2018-05-13 佚名 中国生物技术网

一项新研究发现,采用低能量密度饮食的人更易有饱腹感,且平均每天能减少1000卡路里的热量摄入。大多数蔬菜水果都是低能量密度食物。它们包含更多的水分、蛋白质和纤维。相比于高能量密度饮食,低能量密度饮食的份量更大,具有减轻饥饿感的作用。

一项新研究发现,采用低能量密度饮食的人更易有饱腹感,且平均每天能减少1000卡路里的热量摄入。大多数蔬菜水果都是低能量密度食物。它们包含更多的水分、蛋白质和纤维。相比于高能量密度饮食,低能量密度饮食的份量更大,具有减轻饥饿感的作用。

这项由英国利兹大学领导的研究发表在《Journal of Nutrition》上。研究人员通过一系列的实验评估了低能量密度和高能量密度饮食对食欲的影响,这些实验在该大学的人类食欲研究中心完成。

该研究比较了“瘦身世界”减肥项目和NHS(英国国家医疗服务系统)“ Live Well”饮食法项目在14周的效果。前者基于低能量密度饮食,后者建议女性每天的热量摄入限制在1400卡路里以下。

采用这两种饮食的女性都减轻了体重,但是参与“瘦身世界”项目的女性从临床意义上的减肥效果更加明显,减去了超过体重5%的分量。

然而,这两种减肥方式之间还有其他的差异。参与“瘦身世界”项目的女性每周参加团队支持课程。参与“ Live Well”项目的女性没有得到面对面的支持,但是为她们提供了一个关于健康饮食的网页和一个在线论坛。她们饮食计划的关键就是限制热量摄入。

研究第一作者心理学家Nicola Buckland博士说:“这些发现表明,基于低能量密度饮食的商业项目帮助人们更好地控制食物选择,使减肥过程更加高效。很多人因为感觉饥饿而放弃节食。我们的研究表明,采取低能量密度饮食可以帮助克服这个问题。低能量密度饮食相比于高能量密度饮食含有更低的热量,所以人们在摄入相同热量的情况下可以吃更大量的低能量密度食物,这使得他们饱腹感更强。比如,摄入100卡路里的话,需要吃250克胡萝卜,而摄入同样的卡路里只需要20克巧克力,然而胡萝卜的体积更大,更容易使人有饱腹感。”

低能量密度饮食 vs. 高能量密度饮食

受测者们参与了利兹大学人类食欲研究中心的项目,并食用了一些测试食物,为期4天。两天中他们食用低能量密度食物,在另外两天,食用高能量密度食物。每天,早餐和午餐的热量都是相同的(但是低能量密度食物体积更大),晚上,受测者们可以随心所欲地吃,并被要求记录饥饿、饱腹以及食欲的感觉。

研究人员发现,在采用低能量密度饮食的两天中,饥饿和想要吃东西的感觉一直较低,而且饱腹感较高。

受测者们为自己的感觉打分,从0到100。

在采用低能量密度饮食的两天中,早餐后三小时,受测女性报告的饥饿感平均为29.5分,而在采用高能量密度饮食的两天中,这个数字是53.8。

在采用低能量密度饮食的两天中,早餐后三小时,饱腹感平均为56.2,而在采用高能量密度饮食的两天中,这个数字是31.4。

在午餐后三个小时也有相同的效果,低能量密度饮食和高能量密度饮食的饥饿感分别是24.1和 53.4,饱腹感是63.5和33。

在采用高能量密度饮食的两天中,这些受测女性明显摄入了更多的能量,平均为1057卡路里。

减肥项目的有效性

参与这两个项目的女性各占一半。每组的年龄和身体质量指数(BMI)都进行了匹配,BMI分布在28至45kg/m2之间(28被归为超重,30以上为肥胖)。

该研究发现,参加“瘦身世界”项目的女性在14周内减轻的体重比例更高。她们平均减掉了6.2%的体重,大约5.8kg。减掉5%以上的体重被认为是有“临床重要意义”的。

而参与NHS“Live Well”项目的女性平均减掉了3.8%的体重,大约3.3kg。

“瘦身世界”项目的营养研究负责人Jacquie Lavin博士说:“我们可能会认为在减肥的时候我们需要对自己过分严格,但这种限制性方法最终会让我们感到更加饥饿,甚至精疲力尽。而通过摄入低能量密度食物,人们能够吃得更多,有饱腹感的同时还能减轻体重,从而感觉更加良好,得以继续坚持,而且他们还不会因为自己吃得过多而产生罪恶感。”

这项研究与美国国家健康与保健卓越研究所对科学家们的呼吁一致,要求他们确定减肥项目中的哪一部分是促使减肥成功的关键。

谢菲尔德大学的Buckland博士说:“这项研究首次提供证据表明,低能量密度餐减少了减肥计划中人们对食物的饥饿感。毫无疑问,‘瘦身世界’项目的其他部分,比如个人或团队支持也有帮助,但事实上低能量密度饮食似乎才是关键。”

原始出处:Nicola J Buckland,  Diana Camidge,  Fiona Croden, et al. A Low Energy–Dense Diet in the Context of a Weight-Management Program Affects Appetite Control in Overweight and Obese Women. The Journal of Nutrition, 02 May 2018   

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    2018-05-22 haige

    关继是低能量高营养密度饮食!

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    2018-05-17 yfjms

    学习

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createdName=惠映实验室, createdTime=Tue May 15 23:46:26 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315267, encodeId=47e131526e60, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3da1990174, createdName=yfjms, createdTime=Tue May 15 07:28:42 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315164, encodeId=b6fa315164fa, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=38, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:50 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315163, encodeId=83f8315163b9, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:45 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315162, encodeId=1c4131516218, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:40 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315160, encodeId=9d0531516056, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:35 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315159, encodeId=1f2831515920, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-16 ysb-1971

    谢谢分享

    0

  4. 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createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:40 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315160, encodeId=9d0531516056, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:35 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315159, encodeId=1f2831515920, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-15 惠映实验室

    学习了.谢谢分享.

    0

  5. 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replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-15 yfjms

    学习

    0

  6. 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00:15:50 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315163, encodeId=83f8315163b9, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:45 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315162, encodeId=1c4131516218, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:40 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315160, encodeId=9d0531516056, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:35 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315159, encodeId=1f2831515920, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-15 ann y

    减肥的关键:低能量密度饮食!

    0

  7. [GetPortalCommentsPageByObjectIdResponse(id=317498, encodeId=6a0131e498b1, content=关继是低能量高营养密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=90, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NdgSW0vVibEHQRlKXLlvMibvcHmy5ibwM7Luib2am6ywX6FqBrXibF8k7JVEzriaOSghltmYz1nomRd6TgSp2Yj9xHGAY/0, createdBy=9b2f2045808, createdName=haige, createdTime=Tue May 22 10:30:57 CST 2018, time=2018-05-22, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315932, encodeId=863f31593235, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=106, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3da1990174, createdName=yfjms, createdTime=Thu May 17 08:54:34 CST 2018, time=2018-05-17, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315541, encodeId=0770315541e9, content=谢谢分享, beContent=null, objectType=article, channel=null, level=null, likeNumber=90, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/DYAIOgq83epNYethSTOFuykh7ZwkiarNrrfdU8aOH960q22fkgBuibicxbKg0GfawHxZLSVX3VqEdcVBxeWdKSrkQ/132, createdBy=264d1463289, createdName=ysb-1971, createdTime=Wed May 16 06:18:17 CST 2018, time=2018-05-16, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315469, encodeId=f8ef31546947, content=学习了.谢谢分享., beContent=null, objectType=article, channel=null, level=null, likeNumber=93, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/xkvRjYnJzzRJ2R0y7VhicibvkjPWHjIMmu4ZpKnE9cWAu4lVicS3uDUCfF4M4JWvrkrYfpb2KehPV0Ee29tPqyPEebBUibiaKhnvD/0, createdBy=f8412001184, createdName=惠映实验室, createdTime=Tue May 15 23:46:26 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315267, encodeId=47e131526e60, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3da1990174, createdName=yfjms, createdTime=Tue May 15 07:28:42 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315164, encodeId=b6fa315164fa, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=38, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 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createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:15:40 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315160, encodeId=9d0531516056, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=44, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:35 CST 2018, time=2018-05-15, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=315159, encodeId=1f2831515920, content=减肥的关键:低能量密度饮食!, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-15 ann y

    减肥的关键:低能量密度饮食!

    0

  8. 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replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfNLvzZhgPxRrYOibkVibW9vAkCfb2F55aHjqMoqUVaF9fuXIMCxexawSOsicpbF7Ria7o54zPK65PodlkwhPrNhLhS/0, createdBy=12f71314239, createdName=ann y, createdTime=Tue May 15 00:13:27 CST 2018, time=2018-05-15, status=1, ipAttribution=)]
    2018-05-15 ann y

    减肥的关键:低能量密度饮食!

    0

  9. 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    2018-05-15 ann y

    减肥的关键:低能量密度饮食!

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    2018-05-15 ann y

    减肥的关键:低能量密度饮食!

    0

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