{"topic":{"id":10635,"title":"《中国居民膳食指南（2022）》“一般人群膳食指南”分析总结","slug":"topic","categoryId":11,"createdAt":"2024-03-10 00:22:57.513222","bumpedAt":"2024-03-12 21:03:38.642756","views":261,"postsCount":18,"highestPostNumber":18,"likeCount":16,"closed":false,"pinned":false,"pinnedGlobally":false,"pinnedAt":null,"pinnedUntil":null,"isBanner":false,"excerpt":"由于最近对饮食与营养有很多疑问，阅读了《中国居民膳食指南（2022）》中的“一般人群膳食指南”部分。该部分围绕“八大准则”展开，每一准则中包括概况、实践方法与科学依据三部分，科学依据又包括现状数据、原理介绍与证据分析等部分。概括起来，可以总结为书前的三页：这三页基本概括了八大准则的要点，但仍有许多可了解的知识与建议存在于原文中。完整的“一般人群膳食指南”跳过大部分数据的阅读时间约为 2h，请酌情阅读。另外，我在阅读中发现的值得深入阅…","deletedAt":null,"isAnonymous":false,"category":{"id":11,"name":"深入交流","slug":"distilled","color":"c01c28"},"author":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif"},"tags":[]},"posts":[{"id":26392,"postNumber":1,"raw":"由于最近对饮食与营养有很多疑问，阅读了《中国居民膳食指南（2022）》中的“一般人群膳食指南”部分。\n\n该部分围绕“八大准则”展开，每一准则中包括概况、实践方法与科学依据三部分，科学依据又包括现状数据、原理介绍与证据分析等部分。概括起来，可以总结为书前的三页：\n\n[grid mode=\"tile\"]\n![中国居民膳食指南_Page10|345x499](/uploads/image/09/f2/09f2d9335821b97177b035a267c1fb23a196570b74c102a2fe05959c481ab765.avif)![中国居民膳食指南_Page11|344x500](/uploads/image/de/6e/de6e4c6a1a310e2b6c33bc45acd0517adb2daa00d4ce4536d3b87f687707f222.avif)![中国居民膳食指南_Page12|339x500](/uploads/image/6c/eb/6cebebb947cda69d3049f0a35915eb09915edc6f28553f5dfde8895fe439192a.avif)\n[/grid]\n\n这三页基本概括了八大准则的要点，但仍有许多可了解的知识与建议存在于原文中。完整的“一般人群膳食指南”跳过大部分数据的阅读时间约为 2h，请酌情阅读。另外，我在阅读中发现的值得深入阅读且不包含在以上概括中的地方有：（准则三）蔬菜的选择与食用方法、全谷物与杂豆介绍、薯类食用方法、（准则四）肉类可食重的判断、（准则五）食用油的选择、（准则六）零食选择、（准则七）设计一日三餐、（准则八）食材的挑选与储存。\n\n书中所附膳食宝塔图便于保存作日常参考，一并附上：\n![中国居民膳食指南|345x499](/uploads/image/18/58/1858c54aabc010fdaa77bd549497e25ebd84784407227a2b6709e5c7a39a9956.avif)\n\n我在阅读结束后，立即在晚饭中尝试了各营养成分定量分析，并参考八大准则控制了各原料的用量：我所作菜式为排骨炖萝卜，共使用菜籽油 14g、生抽 16g、老抽 5g、白萝卜 187g、排骨 320g，另用生米 20g 与冷冻玉米 30g 煮饭作为主食。生抽与老抽钠总重为 1.2g，满足低钠要求。根据分析，本日饮食共包括主要食材 6 种，欠缺鸡蛋、薯类、水果，深色蔬菜与谷类摄入较低，且所选肉类为脂肪含量较高、不宜过多摄入的排骨，有待改进。\n\n最后附排骨炖萝卜美照一张：\n![IMG_20240309_182410|690x310](/uploads/image/20/d2/20d2c69108a60abf8cb8b03a036aef71d52f476efeca0164daf78220871b4815.avif)\n\n---\n\n使用书中介绍的信息与策略，建立了与当下饮食习惯相似的一日三餐模板：\n![Book1 - Excel 2024_3_10 14_19_51|690x45](/uploads/image/9b/cc/9bcc48d73d2853ac5f8d13ab9b64f8af885a4e047394bff002112af1c85e9701.avif)\n\n并将其输入“薄荷健康”app，计算了一份一日三餐样例的热量与营养：\n![c7721d00-e36d-45af-ad71-f3a80d1044f0|329x500](/uploads/image/49/3e/493ef4fb1a57a900a37cc47ef5614167c2d34c30e660de8569e1431ab32474c4.avif)\n\n可以看到，该样例种类丰富、营养全面，达到每天少吃 300 千卡的减肥要求。但该样例午餐供能不足，可能无法支持下午的正常活动，解决办法为将水果与坚果加餐均放在下午茶时间。","cooked":"

由于最近对饮食与营养有很多疑问，阅读了《中国居民膳食指南（2022）》中的“一般人群膳食指南”部分。

该部分围绕“八大准则”展开，每一准则中包括概况、实践方法与科学依据三部分，科学依据又包括现状数据、原理介绍与证据分析等部分。概括起来，可以总结为书前的三页：

$\"中国居民膳食指南_Page10\"$ $\"中国居民膳食指南_Page11\"$ $\"中国居民膳食指南_Page12\"$

这三页基本概括了八大准则的要点，但仍有许多可了解的知识与建议存在于原文中。完整的“一般人群膳食指南”跳过大部分数据的阅读时间约为 2h，请酌情阅读。另外，我在阅读中发现的值得深入阅读且不包含在以上概括中的地方有：（准则三）蔬菜的选择与食用方法、全谷物与杂豆介绍、薯类食用方法、（准则四）肉类可食重的判断、（准则五）食用油的选择、（准则六）零食选择、（准则七）设计一日三餐、（准则八）食材的挑选与储存。

书中所附膳食宝塔图便于保存作日常参考，一并附上：
\n $\"中国居民膳食指南\"$

我在阅读结束后，立即在晚饭中尝试了各营养成分定量分析，并参考八大准则控制了各原料的用量：我所作菜式为排骨炖萝卜，共使用菜籽油 14g、生抽 16g、老抽 5g、白萝卜 187g、排骨 320g，另用生米 20g 与冷冻玉米 30g 煮饭作为主食。生抽与老抽钠总重为 1.2g，满足低钠要求。根据分析，本日饮食共包括主要食材 6 种，欠缺鸡蛋、薯类、水果，深色蔬菜与谷类摄入较低，且所选肉类为脂肪含量较高、不宜过多摄入的排骨，有待改进。

最后附排骨炖萝卜美照一张：
\n $\"IMG_20240309_182410\"$

使用书中介绍的信息与策略，建立了与当下饮食习惯相似的一日三餐模板：
\n $\"Book1$

并将其输入“薄荷健康”app，计算了一份一日三餐样例的热量与营养：
\n $\"c7721d00-e36d-45af-ad71-f3a80d1044f0\"$

可以看到，该样例种类丰富、营养全面，达到每天少吃 300 千卡的减肥要求。但该样例午餐供能不足，可能无法支持下午的正常活动，解决办法为将水果与坚果加餐均放在下午茶时间。

\n","createdAt":"2024-03-10 00:22:57.617024","updatedAt":"2024-03-10 19:36:31.911531","replyToPostNumber":null,"replyCount":0,"likeCount":4,"wordCount":722,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"🤤️","count":1,"users":[{"id":431,"username":"anon10589529","name":null}],"hasReacted":false},{"reaction":"❤️","count":4,"users":[{"id":30,"username":"一只玉米人","name":"玉米🌽"},{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old"},{"id":1941,"username":"john","name":"John"},{"id":6205,"username":"uika_winwing","name":null}],"hasReacted":false}],"wiki":false,"version":3,"publicVersion":3,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26393,"postNumber":2,"raw":"可以吃 Chipotle，我觉得还挺健康的","cooked":"

可以吃 Chipotle，我觉得还挺健康的

\n","createdAt":"2024-03-10 00:25:04.199608","updatedAt":"2024-03-10 00:25:04.199608","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":12,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1892,"username":"AI","name":null,"avatarUrl":"/uploads/image/75/41/75410526aa87e9fdc9a80a8704ef1f3c294b168936bfca9452075beb5a122449.avif","admin":true,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26394,"postNumber":3,"raw":"看到过有人说 chipotle 酱汁高钠，而且我看“中国”膳食指南也是为了满足中国胃 :drooling:","cooked":"

看到过有人说 chipotle 酱汁高钠，而且我看“中国”膳食指南也是为了满足中国胃 🤤

\n","createdAt":"2024-03-10 00:26:38.002707","updatedAt":"2024-03-10 00:26:38.002707","replyToPostNumber":2,"replyCount":0,"likeCount":1,"wordCount":34,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":1941,"username":"john","name":"John"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26402,"postNumber":4,"raw":"除了汉堡里面那个生菜叶子，我都记不清上次吃蔬菜是啥时候了...\n我一般买那个复合维生素每天吃两粒","cooked":"

除了汉堡里面那个生菜叶子，我都记不清上次吃蔬菜是啥时候了...
\n我一般买那个复合维生素每天吃两粒

\n","createdAt":"2024-03-10 02:46:31.984904","updatedAt":"2024-03-10 02:46:31.984904","replyToPostNumber":null,"replyCount":2,"likeCount":0,"wordCount":45,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26406,"postNumber":5,"raw":"我也在吃复合维生素+omega3。。不过还是应该提倡多吃蔬菜，毕竟蔬菜的好处不止维生素，而补剂更容易单一营养素过量。我如果这瓶吃完之前能做到摄入足量蔬菜和海鲜，就不会回购了 :wink:","cooked":"

我也在吃复合维生素+omega3。。不过还是应该提倡多吃蔬菜，毕竟蔬菜的好处不止维生素，而补剂更容易单一营养素过量。我如果这瓶吃完之前能做到摄入足量蔬菜和海鲜，就不会回购了 😉

\n","createdAt":"2024-03-10 03:03:16.07527","updatedAt":"2024-03-10 03:03:16.07527","replyToPostNumber":4,"replyCount":0,"likeCount":1,"wordCount":79,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":1941,"username":"john","name":"John"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26412,"postNumber":6,"raw":"推荐一下我喜欢的几个蔬菜：万能番茄做什么都可以放，生吃黄瓜，手撕包菜好吃好做，吃面的时候可以顺便用面汤烫油菜 (青菜)/美国菠菜摆在上面","cooked":"

推荐一下我喜欢的几个蔬菜：万能番茄做什么都可以放，生吃黄瓜，手撕包菜好吃好做，吃面的时候可以顺便用面汤烫油菜 (青菜)/美国菠菜摆在上面

\n","createdAt":"2024-03-10 03:07:44.221309","updatedAt":"2024-03-10 03:07:44.221309","replyToPostNumber":4,"replyCount":1,"likeCount":3,"wordCount":66,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":3,"users":[{"id":151,"username":"Rin","name":"Tomotake Rin"},{"id":1941,"username":"john","name":"John"},{"id":4668,"username":"IO","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26420,"postNumber":7,"raw":"我会做饭\n但是我懒\n只想吃不想做 :rolling_eyes:","cooked":"

我会做饭
\n但是我懒
\n只想吃不想做 🙄

\n","createdAt":"2024-03-10 04:17:27.001058","updatedAt":"2024-03-10 04:17:27.001058","replyToPostNumber":6,"replyCount":0,"likeCount":1,"wordCount":15,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":601,"username":"m0rsun","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26426,"postNumber":8,"raw":"全世界都蔬菜摄入不足，中国算摄入最多的了","cooked":"

全世界都蔬菜摄入不足，中国算摄入最多的了

\n","createdAt":"2024-03-10 04:49:44.38012","updatedAt":"2024-03-10 04:49:44.38012","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":20,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":26434,"postNumber":9,"raw":"但是现在的一个问题是中国的蔬菜摄入量在持续减少，大家也像欧美一样吃很多肉了，但蛋白质几乎没有提升，提升的全是脂肪。","cooked":"

但是现在的一个问题是中国的蔬菜摄入量在持续减少，大家也像欧美一样吃很多肉了，但蛋白质几乎没有提升，提升的全是脂肪。

\n","createdAt":"2024-03-10 05:40:19.438445","updatedAt":"2024-03-10 05:40:19.438445","replyToPostNumber":8,"replyCount":0,"likeCount":0,"wordCount":57,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26498,"postNumber":10,"raw":"看饿了 :pig2:","cooked":"

看饿了 $\":pig2:\"$

\n","createdAt":"2024-03-10 15:04:02.173263","updatedAt":"2024-03-10 15:04:02.173263","replyToPostNumber":null,"replyCount":0,"likeCount":1,"wordCount":4,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"😋️","count":1,"users":[{"id":601,"username":"m0rsun","name":null}],"hasReacted":false},{"reaction":"❤️","count":1,"users":[{"id":601,"username":"m0rsun","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1941,"username":"john","name":"John","avatarUrl":"/uploads/image/5a/04/5a0499fe826e0ab0e29d97bc3d98bbc1dfebf81309f4b4426ae0c7b62bd908e8.avif","admin":false,"moderator":false,"signatureRaw":"自黄药师黄仁勋来，世人皆爱猫。余独爱老鼠之，可爱之态，活泼之动，实为人所难以抗拒。喵~\n\n:mouse_hole: :mouse: :mouse: :computer_mouse: :mouse_trap: :sob_mouse: :sweat_smile_mouse: :sleeping_mouse: :rolling_on_the_floor_laughing_mouse: :revolving_hearts_mouse: :pleading_face_mouse: :nerd_face_mouse: :mouse_hole: :melting_face_mouse: :mask_mouse: :innocent_mouse: :hugging_face_mouse: :frog_mouse: :face_with_cowboy_hat_mouse: :clown_face_mouse: :cherry_blossom_mouse: :cat_mouse:","signatureCooked":"

自黄药师黄仁勋来，世人皆爱猫。余独爱老鼠之，可爱之态，活泼之动，实为人所难以抗拒。喵~

$\":mouse_hole:\"$ 🐁 🐁 🖱️ 🪤 $\":sob_mouse:\"$ $\":sweat_smile_mouse:\"$ $\":sleeping_mouse:\"$ $\":rolling_on_the_floor_laughing_mouse:\"$ $\":revolving_hearts_mouse:\"$ $\":pleading_face_mouse:\"$ $\":nerd_face_mouse:\"$ $\":mouse_hole:\"$ $\":melting_face_mouse:\"$ $\":mask_mouse:\"$ $\":innocent_mouse:\"$ $\":hugging_face_mouse:\"$ $\":frog_mouse:\"$ $\":face_with_cowboy_hat_mouse:\"$ $\":clown_face_mouse:\"$ $\":cherry_blossom_mouse:\"$ $\":cat_mouse:\"$

\n"}},{"id":26501,"postNumber":11,"raw":"day2，根据指示做一顿营养丰富全面的午饭：孜然拌菠菜，主食是 100g 玉米 50g 豌豆\n\n![IMG_20240310_140519|690x310](/uploads/image/16/ca/16ca102888a0e5d38fcd30d067f0b05255b3a7f6c8e523618b924825a5564ddc.avif)\n\n\n够了，我命令我自己带着这碗白人饭滚出地球","cooked":"

day2，根据指示做一顿营养丰富全面的午饭：孜然拌菠菜，主食是 100g 玉米 50g 豌豆

$\"IMG_20240310_140519\"$

够了，我命令我自己带着这碗白人饭滚出地球

\n","createdAt":"2024-03-10 19:07:39.367445","updatedAt":"2024-03-10 19:07:39.367445","replyToPostNumber":null,"replyCount":0,"likeCount":2,"wordCount":54,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"🤤️","count":1,"users":[{"id":431,"username":"anon10589529","name":null}],"hasReacted":false},{"reaction":"❤️","count":2,"users":[{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old"},{"id":6205,"username":"uika_winwing","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26502,"postNumber":12,"raw":"主楼更新了模板样例饮食\n\n> 使用书中介绍的信息与策略，建立了与当下饮食习惯相似的一日三餐模板：\n![Book1 - Excel 2024_3_10 14_19_51|690x45](/uploads/image/9b/cc/9bcc48d73d2853ac5f8d13ab9b64f8af885a4e047394bff002112af1c85e9701.avif)\n并将其输入“薄荷健康”app，计算了一份一日三餐样例的热量与营养：\n![c7721d00-e36d-45af-ad71-f3a80d1044f0|329x500](/uploads/image/49/3e/493ef4fb1a57a900a37cc47ef5614167c2d34c30e660de8569e1431ab32474c4.avif)\n可以看到，该样例种类丰富、营养全面，达到每天少吃 300 千卡的减肥要求。但该样例午餐供能不足，可能无法支持下午的正常活动，解决办法为将水果与坚果加餐均放在下午茶时间。","cooked":"

主楼更新了模板样例饮食

\n
使用书中介绍的信息与策略，建立了与当下饮食习惯相似的一日三餐模板：
\n $\"Book1$
\n并将其输入“薄荷健康”app，计算了一份一日三餐样例的热量与营养：
\n $\"c7721d00-e36d-45af-ad71-f3a80d1044f0\"$
\n可以看到，该样例种类丰富、营养全面，达到每天少吃 300 千卡的减肥要求。但该样例午餐供能不足，可能无法支持下午的正常活动，解决办法为将水果与坚果加餐均放在下午茶时间。
\n

\n","createdAt":"2024-03-10 19:38:35.418856","updatedAt":"2024-03-10 19:38:35.418856","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":160,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26504,"postNumber":13,"raw":"你多重啊，我 80kg，我是天天吃超市速食的，包装袋的热量标的肯定没错吧，一日热量大概是 2200 左右，你这好家伙就 1400？","cooked":"

你多重啊，我 80kg，我是天天吃超市速食的，包装袋的热量标的肯定没错吧，一日热量大概是 2200 左右，你这好家伙就 1400？

\n","createdAt":"2024-03-10 20:06:11.267087","updatedAt":"2024-03-10 20:06:11.267087","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":50,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26505,"postNumber":14,"raw":"我基础代谢只有 1400:cry:而且平时运动量不大","cooked":"

我基础代谢只有 1400😢而且平时运动量不大

\n","createdAt":"2024-03-10 20:10:48.198055","updatedAt":"2024-03-10 20:10:48.198055","replyToPostNumber":13,"replyCount":0,"likeCount":1,"wordCount":17,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26510,"postNumber":15,"raw":"今天晚上的营养餐是葱烧鳕鱼，辅生菜，玉米饭。这一顿又钠超标了，酱汁需要减半掺水","cooked":"

今天晚上的营养餐是葱烧鳕鱼，辅生菜，玉米饭。这一顿又钠超标了，酱汁需要减半掺水

\n","createdAt":"2024-03-10 23:35:16.121061","updatedAt":"2024-03-10 23:39:21.114222","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":39,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":26525,"postNumber":16,"raw":"日本人吃法","cooked":"

日本人吃法

\n","createdAt":"2024-03-11 02:47:39.316854","updatedAt":"2024-03-11 02:47:39.316854","replyToPostNumber":null,"replyCount":0,"likeCount":1,"wordCount":5,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"🤣️","count":1,"users":[{"id":601,"username":"m0rsun","name":null}],"hasReacted":false},{"reaction":"❤️","count":1,"users":[{"id":601,"username":"m0rsun","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":26526,"postNumber":17,"raw":"[quote=\"m0rsun, post:14, topic:10635, username:m0rsun\"]\r\n平时运动量不大\r\n[/quote]\r\n\r\n日本人吃的确实少，但运动氛围还是不错的","cooked":"

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平时运动量不大
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日本人吃的确实少，但运动氛围还是不错的

\n","createdAt":"2024-03-11 03:06:16.691854","updatedAt":"2024-03-11 03:06:16.691854","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":31,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":26735,"postNumber":18,"raw":"能吃的青菜太少了 :loudly_crying_face:包菜生菜菠菜吃腻了，美国也没啥别的菜，萝卜豆角茄子也不能天天吃，难道真的要开始尝试十几种甘蓝了吗","cooked":"

能吃的青菜太少了 😭包菜生菜菠菜吃腻了，美国也没啥别的菜，萝卜豆角茄子也不能天天吃，难道真的要开始尝试十几种甘蓝了吗

\n","createdAt":"2024-03-12 21:03:38.642756","updatedAt":"2024-03-12 21:03:38.642756","replyToPostNumber":null,"replyCount":0,"likeCount":1,"wordCount":57,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":1,"users":[{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":601,"username":"m0rsun","name":null,"avatarUrl":"/uploads/image/37/7f/377f4ae853850691ab959270f01d52509ee07caf808041ddb0ab22488a0e9f85.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}}],"hasMore":false,"lastReadPostNumber":1,"hasUrlPostNumber":false}