Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
Aunt Li stood anxiously in front of the vegetable stall in the vegetable market, holding a cucumber in her hand, her brows furrowed. She just saw an article in the circle of friends claiming that cucumber is a "hyperlipidemia murderer". As a person who had just been diagnosed with mild hyperlipidemia, Aunt Li suddenly fell into confusion.
Has her favorite cold cucumber really become the enemy of health? At this moment, an old man with gray hair approached her, smiled and said, "Don't worry, the story of cucumbers is not that simple. "
Aunt Li looked up and recognized the old man as Professor Zhang, a well-known nutrition expert who had been retired for many years. She hurriedly asked, "Professor Zhang, can you tell me about the relationship between cucumbers and hyperlipidemia?" I don't even dare to buy cucumbers now. Professor Zhang shook his head lightly and said, "I'm afraid this question will not be clear for a while. Why don't you come and hear a health talk at the community center tonight? "
That night, the community center was packed with people. In addition to Aunt Li, there are also Master Wang who has just gotten off work from the construction site, Ms. Zhao, a bank manager who has just finished a meeting, and Xiao Chen, a college student who has just finished delivering takeaways, and so on. Professor Zhang stood on the podium, looked around, and began his speech with a smile.
"Neighbors and friends, today we are going to talk about the story of cucumbers and high blood lipids." Professor Zhang's opening remarks immediately caught everyone's attention. "Recently, the statement that 'cucumber is the murderer of hyperlipidemia' that has been circulating on the Internet has confused many people. But is it really that simple? "
Professor Zhang paused, then continued: "First of all, we need to understand that hyperlipidemia is a complex health problem that cannot be simply attributed to a certain type of food. According to the Dietary Guidelines for Chinese Residents (2022), the factors that cause dyslipidemia include genetics, diet, lifestyle and other factors. "
"So what effect does cucumber have on blood lipids?" Aunt Li couldn't help but ask.
Professor Zhang smiled and replied, "Good question! In fact, cucumber is a low-calorie, high-moisture vegetable that is rich in vitamins and minerals. According to the Food Composition List of China (2018), fresh cucumbers contain only 16 kilocalories per 100 grams, and the fat content is even more negligible at 0.2 grams. "
"Then why do some people say that cucumbers are the 'murderer' of high blood lipids?" Master Wang asked suspiciously.
"This may be because of some misunderstanding and over-interpretation." "Studies have shown that cucumbers contain a nutrient called vitamin K, which plays an important role in blood clotting. It has been speculated that excessive intake of vitamin K may affect the effectiveness of certain lipid-lowering drugs. But this does not mean that cucumbers themselves cause high blood lipids. "
Ms. Zhao said thoughtfully: "Then how should we view the effect of cucumber and other foods on blood lipids?" "
Professor Zhang nodded and said, "That's a good question. We need to take a comprehensive, scientific perspective on the relationship between diet and health. According to the Dietary Guidelines for Chinese Residents (2022), the key to controlling blood lipids is to eat a reasonable diet, exercise moderately, and maintain a healthy lifestyle. "
Next, Professor Zhang listed a few foods that really need attention:
1. Foods high in saturated fat: such as fatty meats, cream, coconut oil, etc. These foods may cause an increase in LDL cholesterol (commonly known as "bad" cholesterol) in the blood.
2. Trans fats: Mainly found in certain processed foods, such as potato chips, crackers, etc. Long-term intake may increase the risk of cardiovascular disease.
3. High-sugar foods: Excessive sugar intake may cause blood sugar to rise, which in turn can affect blood lipid levels.
"What else should we be aware of besides these foods?" Xiao Chen asked curiously.
Professor Zhang replied, "In addition to diet, lifestyle is also very important. According to the Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (2016 Revised Edition), we should:
1. Maintain a healthy weight: Overweight and obesity are strongly associated with high blood lipids.
2. Quit smoking and limit alcohol: Both smoking and excessive alcohol consumption can lead to dyslipidemia.
3. Regular exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, etc.
4. Control stress: Long-term stress may affect blood lipid levels. "
Hearing this, Aunt Li breathed a sigh of relief and said, "It turns out that cucumber is not a 'murderer'!" So can we still continue to eat cucumbers? "
Professor Zhang smiled and said, "Of course." Cucumbers are not only harmless but also have many health benefits. According to the Dietary Guidelines for Chinese Residents (2022), we should consume 300-500 grams of vegetables per day, and cucumbers can be used as part of them. It is rich in water and helps to maintain water balance; Contains antioxidants that may help prevent certain chronic diseases. "
Master Wang said thoughtfully: "It sounds like the key is to eat a balanced diet, and not to eat too much or avoid too much." "
"That's right!" Professor Zhang agreed, "The diet should be varied and balanced. According to the Dietary Pagoda for Chinese Residents (2022), we should:
1. Consume 250-400 grams of cereals and potatoes per day, including 50-150 grams of whole grains and mixed beans.
2. The amount of vegetables and fruits should be sufficient, 300-500 grams of vegetables and 200-350 grams of fruits.
3. Moderate intake of milk, soybeans, fish, poultry, meat and eggs.
4. Eat less salt and oil, no more than 5 grams of salt and 25-30 grams of cooking oil per day. "
Ms. Zhao asked, "Is there any special advice for people who already suffer from hyperlipidemia?" "
Professor Zhang replied: "For patients with hyperlipidemia, in addition to the above recommendations, you can also consider increasing the intake of some specific foods:
1. Foods rich in soluble fiber: such as oats, legumes, etc., may help lower cholesterol.
2. Foods rich in omega-3 fatty acids, such as deep-sea fish and flaxseeds, may help lower triglycerides.
3. Nuts: Eating them in moderation may help improve blood lipid profile.
However, Professor Zhang stressed, "these recommendations are not a substitute for doctor's guidance. If you have been diagnosed with hyperlipidemia, it is important to follow your doctor's instructions, take your medications on time, and have regular check-ups. "
After the lecture, everyone was thoughtful. Aunt Li walked up to Professor Zhang and said gratefully, "Thank you, Professor Zhang. I now understand that healthy eating is not simply 'eat this and not eat that', but rather a holistic, scientific look at food. "
Professor Zhang nodded and said, "That's right, the secret of health lies in balance. Don't be misled by rumors online, but don't ignore scientific advice either. Remember, there is no such thing as a 'superfood' and there is no absolute 'junk food', the key is moderation and balance. "
Everyone walked out of the community center, and the night sky was full of stars. Aunt Li looked at the cucumber in her hand, and her heart was full of new understanding and hope. She knows that from today onwards, she will face her diet with a more rational and scientific attitude, and will no longer be bothered by rumors on the Internet.
And this night, everyone in the community went home with new knowledge and ideas. They understand that health is not achieved overnight, but requires long-term effort and perseverance. But as long as we have the right knowledge and maintain a scientific attitude, a healthy life is not far from us.
(References:
1. Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022). People's Medical Publishing House, 2022.
2. Yang Yuexin et al. Chinese Food Composition List (Standard Edition). Peking University Medical Press, 2018.
3. Joint Committee for the Revision of Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults. Guidelines for the prevention and treatment of dyslipidemia in adults in China (2016 revised edition). Chinese Journal of Circulation, 2016, 31(10): 937-953.
4. Chinese Nutrition Society. Dietary Pagoda for Chinese Residents (2022). 2022.）