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Research indicates that the sequence in which you consume your meal is crucial to your overall health.
研究表明，你吃飯的順序對你的整體健康至關重要
The right order of eating not only enhances feelings of fullness but also brings tangible health benefits, ranging from stabilizing blood sugar levels to supporting weight management.
正確的飲食順序不僅能增強飽腹感，還能帶來實實在在的健康益處，從穩定血糖水平到支持體重控制。
For optimal results, it is recommended to follow this eating sequence: start with vegetables, move on to protein, and finish with carbohydrates. To maximize the benefits, ensure that your portions are well-balanced across all three categories.
為了達到最佳效果，建議遵循以下飲食順序：從蔬菜開始，接著吃蛋白質，最后吃碳水化合物。為了最大限度地發揮這些益處，請確保你的飲食在這三個類別中都是平衡的。
Aim to include 1–2 fist-sized portions of cooked vegetables in each meal.
目標是做熟的蔬菜每餐吃夠1~2拳頭，
You can focus on varieties with deep colors such as dark green vegetables (like bok choy, and broccoli), orange/yellow options (such as carrots, and pumpkin), red varieties (including tomatoes, and red bell peppers), and purple selections like purple cabbage or amaranth greens.
并且要多選深色蔬菜，比如深綠色的油菜、小白菜、西蘭花；橙黃色的胡蘿卜、南瓜、黃彩椒；紅色的西紅柿、紅彩椒；紫色的紫甘藍、紫生菜、紫莧菜、紫圓蔥等。
Try to incorporate approximately one fist-sized portion of protein per meal, giving preference to sources like soy products, fish, shrimp, and poultry over red meats such as pork, beef, or lamb, as excessive consumption of red meat may increase the risk of Type 2 diabetes and obesity.
試著每餐加入大約一個拳頭大小的蛋白質，優先選擇豆制品、魚、蝦和家禽，而不是豬肉、牛肉或羊肉等紅肉，因為過量食用紅肉可能會增加患2型糖尿病和肥胖的風險。
Make sure to have no more than 1–2 servings of grains in each meal, focusing on whole grains and root vegetables like oats, buckwheat, quinoa, steamed sweet potatoes, or boiled corn instead of just white rice to add more variety to your nutrition.
確保每餐不超過1-2份谷物，重點是全谷物和根莖類蔬菜，如燕麥、蕎麥、藜麥、蒸紅薯或煮玉米，而不僅僅是白米飯，這樣可以增加你營養的多樣性。
Various studies underscore the importance of prioritizing vegetables and concluding with carbohydrates for improved short- and long-term blood sugar regulation.
各種研究都強調了優先考慮蔬菜和碳水化合物對改善短期和長期血糖調節的重要性。
Non-starchy vegetables rich in fiber slow down digestion and help prevent sudden spikes in glucose levels while delaying the intake of carbohydrates can assist in minimizing insulin surges.
富含纖維的非淀粉類蔬菜可以減緩消化，幫助防止葡萄糖水平的突然飆升，而延遲碳水化合物的攝入可以幫助減少胰島素的激增。
The sequence in which you consume your food is pivotal in managing body weight. Dietary components such as fiber, protein, and healthy fats can delay gastric emptying and suppress appetite, leading to a reduction in overall food intake.
你進食的順序對控制體重至關重要。膳食成分，如纖維、蛋白質和健康脂肪可以延緩胃排空，抑制食欲，導致整體食物攝入量減少。
Vegetables, particularly those high in fiber that require thorough chewing, are especially effective in promoting feelings of fullness when consumed first. This straightforward approach aids in controlling cravings, preventing overeating, and reducing the risk of obesity.
蔬菜，特別是那些高纖維需要徹底咀嚼的蔬菜，在第一次食用時特別有效地促進飽腹感。這種直接的方法有助于控制食欲，防止暴飲暴食，降低肥胖的風險。
The fiber found in vegetables not only aids in weight loss by reducing fat absorption but also helps in stabilizing blood sugar levels after meals.
蔬菜中的纖維不僅通過減少脂肪吸收來幫助減肥，而且還有助于穩定餐后血糖水平。
Rapid spikes in glucose trigger excessive insulin release, which can hinder fat breakdown and promote fat storage, consequently increasing the risk of obesity. Conversely, maintaining steady blood sugar levels can help minimize fat accumulation, thereby supporting sustainable weight management.
如果餐后血糖較高，會讓身體釋放出大量胰島素來工作，胰島素分泌過多會抑制脂肪的分解，促進脂肪的合成，進而增加肥胖的風險。如果餐后血糖平穩，身體就不容易囤積脂肪，也就更有利于我們減肥和控制體重。
編輯：左卓
實習生：成偌昕
來源：央視新聞微信公眾號綜合科普中國 新華社
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