长期吃米和长期吃面的人，谁的心血管更健康？近日，一项基于我国老年健康调查发现：爱吃面食的人患心血管病风险更高。
图源：VCG
A recent study focusing on Chinas 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.
与大米相比小麦与心血管病关联更高
米饭配炒菜是许多人的心头好，而包子、油泼面同样也是很多人的最爱。2025年5月，我国研究人员在《营养前沿》期刊发表的一项调查研究发现：吃米或吃面，在患心血管病风险上确实存在较大差异。与喜欢吃大米的人相比，以小麦等面食为主的人患心血管疾病风险增加40.8%。
研究共纳入超过1.6万名65岁及以上的老年人，他们均为健康人群，没有心血管疾病。通过调查他们的日常饮食习惯，并追踪随访7.38年，期间共有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.
研究人员解释，与精制小麦相比，大米的脂肪和钠含量较低，且不含胆固醇，升糖指数更低，会减少人体内的氧化应激和胰岛素抵抗。
此外，与大米相比，小麦要经历研磨成粉的过程，精细程度更高，营养流失也更严重；此外，这可能和大米和小麦的烹饪方式有关，小麦往往搭配更多红肉、油等，比如肉包子、油泼面、油饼/油条等。
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, youbing (deep-fried pancakes) and youtiao (deep-fried breadsticks).
油泼面 图源：VCG
摄入高质量碳水化合物优先选择这5类
2025年5月，一项发表在《美国医学会杂志》上的研究指出，多吃全谷物、豆类、蔬菜和水果等高质量碳水化合物，对健康、抗衰老有好处。而那些经过加工、去掉了麸皮、胚芽和膳食纤维的精制碳水化合物，吃多了可能不利于健康和抗衰老。
高质量碳水化合物又称“好碳水”，是指那些富含膳食纤维、维生素、矿物质和抗氧化成分，同时升糖指数（GI）较低、饱腹感强的天然食物。根据世界卫生组织及多项研究推荐，健康主食优选这5类高质量碳水化合物：
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、全谷物类：糙米、燕麦、藜麦等。
Whole grains: brown rice, oats, quinoa.
图源：VCG
二、薯类及根茎蔬菜：红薯、山药等。
Tubers and root vegetables: sweet potatoes, yams.
图源：VCG
三、豆类：红豆、绿豆、芸豆等。
Legumes: red beans, lentils, chickpeas.
图源：VCG
四、水果类（低糖型）：蓝莓、苹果等。
Low-sugar fruits: blueberries, apples.
图源：VCG
五、深色蔬菜：南瓜、菠菜、西兰花等。
Dark-colored vegetables: pumpkin, spinach, broccoli.
图源：VCG
编辑：左卓见习编辑：裴禧盈实习生：李梓菲来源：央视新闻 健康时报China Daily精读计划每天20分钟，英语全面提升！