35岁男子吃“凉土豆蘸辣椒面”2个月瘦22斤，“第一周几乎一天掉一斤”；医生提醒……

10月29日，“男子吃凉土豆蘸辣椒面2个月瘦22斤”登上热搜，引发网友热议。

河南35岁张先生说，今年8月中旬，他想到体检报告上脂肪肝、痛风等不良指标，下定决心减肥。而自己的减肥方法来自网上的科普短视频：把蒸熟的土豆放凉了吃，代替主食。两个多月，他从83公斤降到了72公斤，整整掉了22斤。

A 35-year-old man in Henan province has lost 11 kilograms in just over two months by eating cold potatoes instead of staple foods, a method he picked up from short science videos online.

受访者供图

具体做法是：每天早上和晚上各吃六个鸡蛋大小的土豆，蒸熟后放凉冷藏，早上配鸡蛋和牛奶，晚上配大量蔬菜和两百克左右的鸡胸肉。日常饮食变化不大，但会刻意控制油盐，少吃重口味食物，每晚坚持二三十分钟的力量训练，因而减重效果显著。

The man, surnamed Zhang, said he steams potatoes, chills them, and eats them in place of rice or noodles — six egg-sized potatoes for breakfast with eggs and milk, and six for dinner with vegetables and about 200 grams of chicken breast. He cut back on oil and salt, avoided strongly flavored foods, and did 20 to 30 minutes of strength training every evening.

受访者供图

“第一周效果特别明显，几乎一天掉一斤！”张先生表示。

"The first week was especially dramatic — I lost almost half a kilogram a day," Zhang said.

河南省中西医结合医院内分泌科主任张社峰表示，土豆本身含有抗性淀粉，一经煮熟，天然抗性淀粉大部分被破坏、变成好消化的普通淀粉，若是趁热吃，就相当于摄入碳水化合物；但放凉之后，一部分普通淀粉又会重新转化为抗性淀粉。

关键是让土豆“变凉”这一步。医生指出，土豆蒸熟后放凉，最好再放进冰箱冷藏12到24小时，这个过程会让其中的抗性淀粉含量显著升高。这种抗性淀粉很难在小肠被吸收，主要进入大肠，经过肠道菌群发酵后，不仅能调节肠道代谢，还能改善胰岛素抵抗，最终帮助减重。

Zhang Shefeng, director of endocrinology at Henan Integrative Medicine Hospital, explained that cooking destroys most of a potato's natural resistant starch, turning it into easily digestible starch. Cooling cooked potatoes, especially refrigerating them for 12 to 24 hours, converts some of that starch back into resistant starch.

This type of starch is hard for the small intestine to absorb and instead ferments in the large intestine, helping regulate intestinal metabolism, improve insulin resistance and aid weight loss.

受访者供图

The cold-potato weight-loss trend isn't safe for everyone. A woman surnamed Kong in Henan tried the method and went into shock the next day, breaking out in cold sweats and being rushed to hospital by ambulance.

事后孔女士才了解，网上的吃法原本要求冷藏后的土豆要再次加热食用，而她图省事，直接拿冷藏后的凉土豆吃下，这才酿成危险。

南昌大学第二附属医院内分泌代谢科副主任医师蔡霞解释，冷藏并没有杀死“细菌”，“彻底加热”并不能百分之百消除风险。

熟食应尽快冷却后低温保存，食用前充分加热，至少100℃加热20分钟以上。

Cai Xia, deputy chief physician of endocrinology and metabolism at the Second Affiliated Hospital of Nanchang University, said cooked food should be cooled quickly, stored cold and reheated to at least 100 C for more than 20 minutes before eating.

对于冷藏的淀粉类熟食，不建议直接冷吃；如果已经放置超过24小时，安全风险会进一步升高。

此外，蔡霞医生特别提示，不止土豆，剩米饭、蒸红薯、玉米、杂粮馒头，冷藏后都不建议直接冷吃。

She advised against eating refrigerated cooked starchy foods cold, warning that risk rises further after 24 hours. The same applies to leftover rice, steamed sweet potatoes, corn and mixed-grain buns, she said.

提醒：饮食均衡是健康膳食的原则

不要因为抗性淀粉对肝脏有益，就不加节制地大量摄入。如果短时间内吃进过量的抗性淀粉，很容易引发腹胀、排气增多、恶心甚至呕吐等肠胃不适反应。

饮食均衡永远是健康膳食的核心原则。我们不用刻意猛补，只需要循序渐进、适量地把富含抗性淀粉的食材融入日常三餐，就是稳妥又有效的健康选择。

来源：大河报 央视新闻 都市报道

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