{"id":3483,"date":"2026-01-31T16:23:20","date_gmt":"2026-01-31T08:23:20","guid":{"rendered":"https:\/\/www.dietitianyc.com\/?p=3483"},"modified":"2026-01-31T16:53:09","modified_gmt":"2026-01-31T08:53:09","slug":"how-not-to-eat-ultra-processed-book-review","status":"publish","type":"post","link":"https:\/\/www.dietitianyc.com\/index.php\/2026\/01\/31\/how-not-to-eat-ultra-processed-book-review\/","title":{"rendered":"\u95b1\u8b80\uff5c\u52a0\u5de5\u98df\u54c1\u514d\u4e0d\u4e86\uff0c\u5065\u5eb7\u64c7\u98df\uff0c\u517c\u9867\u71df\u990a\u8207\u7f8e\u5473\u300a80\/20 \u5065\u5eb7\u64c7\u98df\u6307\u5357\uff0c\u6e1b\u5403\u8d85\u52a0\u5de5\u98df\u54c1\u300b\uff08\u6b61\u8fce\u6536\u807d Podcast\uff09"},"content":{"rendered":"\n<p class=\"has-text-align-justify\" 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style=\"font-size:18px\">\u66f8\u4e2d\u5c07\u5e38\u5403\u3001\u5e38\u559d\u7684\u98df\u7269\u548c\u98f2\u6599\u5206\u70ba\u56db\u500b\u985e\u5225\uff1a<\/p>\n\n\n\n<ul>\n<li>\u672a\u52a0\u5de5\uff08\u5982\uff1a\u860b\u679c\u3001\u99ac\u9234\u85af\uff09<\/li>\n\n\n\n<li>\u4f4e\u5ea6\u52a0\u5de5\uff08\u5982\uff1a\u7fa9\u5927\u5229\u9eb5\uff09<\/li>\n\n\n\n<li>\u8f03\u591a\u52a0\u5de5\u4ecd\u6709\u71df\u990a\uff08\u5982\uff1a\u71d5\u9ea5\u5976\u3001\u5168\u9ea5\u9eb5\u5305\uff09<\/li>\n\n\n\n<li>\u8f03\u591a\u52a0\u5de5\u8f03\u5c11\u71df\u990a\uff08\u5982\uff1a\u5de7\u514b\u529b\u9905\u4e7e\u3001\u6d0b\u828b\u7247\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-palette-color-2-color has-text-color has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%85%85%E6%BB%BF%E8%91%97%E8%B6%85%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E7%9A%84%E4%B8%80%E5%A4%A9%E9%A3%B2%E9%A3%9F%E9%95%B7%E7%94%9A%E9%BA%BC%E6%A8%A3%E5%91%A2%EF%BC%9F\"><\/span>\u5145\u6eff\u8457\u8d85\u52a0\u5de5\u98df\u54c1\u7684\u4e00\u5929\u98f2\u98df\u9577\u751a\u9ebc\u6a23\u5462\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p style=\"font-size:18px\">\u65e9\u9910\uff1a\u5de7\u514b\u529b\u7a40\u7269\u52a0\u725b\u5976\u3001\u4e09\u5408\u4e00\u5496\u5561<\/p>\n\n\n\n<p style=\"font-size:18px\">\u4e0a\u5348\u9ede\u5fc3\uff1a\u7a40\u7269\u68d2\u914d\u5168\u7cd6\u78b3\u9178\u98f2\u6599<\/p>\n\n\n\n<p style=\"font-size:18px\">\u5348\u9910\uff1a\u8d77\u53f8\u6f22\u5821<\/p>\n\n\n\n<p style=\"font-size:18px\">\u4e0b\u5348\u8336\uff1a\u6d0b\u828b\u7247\u914d\u53ef\u6a02<\/p>\n\n\n\n<p style=\"font-size:18px\">\u665a\u9910\uff1a\u70b8\u96de\u3001\u85af\u689d<\/p>\n\n\n\n<p style=\"font-size:18px\">\u5bb5\u591c\uff1a\u6d0b\u828b\u7247\u52a0\u5373\u6eb6\u5976\u8336<\/p>\n\n\n\n<p style=\"font-size:18px\">\u5927\u5bb6\u53ef\u4ee5\u5217\u51fa\u81ea\u5df1\u4e00\u5929\u6240\u5403\u559d\u7684\u98df\u7269\u98f2\u6599\uff0c\u770b\u770b\u8d85\u52a0\u5de5\u98df\u54c1\u4f54\u4e86\u591a\u5c11\u6bd4\u4f8b\u3002<\/p>\n\n\n\n<h2 class=\"has-palette-color-2-color has-text-color has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%96%8B%E5%90%83%E5%89%8D%E5%85%88%E9%96%B1%E8%AE%80%E7%87%9F%E9%A4%8A%E6%A8%99%E7%A4%BA\"><\/span>\u958b\u5403\u524d\u5148\u95b1\u8b80\u71df\u990a\u6a19\u793a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u7576\u7136\u6211\u5011\u514d\u4e0d\u4e86\u9084\u662f\u6703\u5403\u5230\u8d85\u52a0\u5de5\u98df\u54c1\uff0c\u9019\u6642\u5019\u95b1\u8b80\u71df\u990a\u6a19\u793a\u5c31\u80fd\u5e36\u4f86\u8a31\u591a\u597d\u8655\u3002\u5148\u770b\u770b\u6210\u4efd\u8868\uff0c\u7cd6\u6216\u7cd6\u6f3f\u6392\u5f97\u8d8a\u524d\u9762\uff0c\u5c31\u4ee3\u8868\u9019\u500b\u8d85\u52a0\u5de5\u98df\u54c1\u76f8\u5c0d\u4f86\u8aaa\u542b\u6709\u66f4\u591a\u7684\u6dfb\u52a0\u7cd6\u3002\u6240\u4ee5\u61c9\u8a72\u63a7\u5236\u5403\u7684\u91cf\uff0c\u4ee5\u53ca\u98df\u7528\u7684\u983b\u7387\u3002\u9664\u6b64\u4e4b\u5916\uff0c\u71df\u990a\u6a19\u793a\u4e2d\u7684\u9209\u542b\u91cf\uff0c\u4ee5\u53ca\u98fd\u548c\u8102\u80aa\u542b\u91cf\u90fd\u662f\u53ef\u4ee5\u591a\u52a0\u7559\u610f\u7684\u3002<\/p>\n\n\n\n<h2 class=\"has-palette-color-2-color has-text-color has-medium-font-size\"><span class=\"ez-toc-section\" id=\"8020_%E6%B3%95%E5%89%87\"><\/span>80\/20 \u6cd5\u5247<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u5982\u4f55\u638c\u63e1\u98f2\u98df\u4e2d\u8d85\u52a0\u5de5\u98df\u54c1\u7684\u5e73\u8861\u9ede\uff1f\u5c31\u662f\u6211\u5011\u5e38\u807d\u5230\u7684 80\/20 \u6cd5\u5247\u4e86\u3002\u4f5c\u8005\u6307\u51fa\uff0c80 \u662f\u6307\u98f2\u98df\u4e2d\u8981\u6709 80% \u662f\u5168\u98df\u7269\u548c\u4f4e\u5ea6\u52a0\u5de5\u98df\u54c1\uff1b\u800c\u5269\u4e0b\u7684 20\uff05 \u5c31\u662f\u5fc5\u8981\u6642\u53ef\u4ee5\u5403\u5f97\u4fbf\u5229\u3001\u5403\u5f97\u958b\u5fc3\u7684\u3002\u627e\u5230\u4e00\u500b\u80fd\u5920\u6301\u4e45\u7684\u5e73\u8861\u9ede\uff0c\u5c31\u80fd\u517c\u9867\u5065\u5eb7\u8207\u958b\u5fc3\u3002<\/p>\n\n\n\n<h2 class=\"has-palette-color-2-color has-text-color has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%8E%A1%E7%94%A8%E6%A4%8D%E7%89%A9%E6%80%A7%E9%A3%B2%E9%A3%9F\"><\/span>\u63a1\u7528\u690d\u7269\u6027\u98f2\u98df<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u800c\u6e1b\u5c11\u8d85\u52a0\u5de5\u98df\u54c1\u7684\u98df\u7528\u91cf\u6642\uff0c\u690d\u7269\u6027\u98f2\u98df\u4e0d\u5931\u70ba\u4e00\u500b\u66f4\u5065\u5eb7\u7684\u597d\u8fa6\u6cd5\u3002\u690d\u7269\u6027\u98f2\u98df\u5bcc\u542b\u71df\u990a\u8207\u7e96\u7dad\uff0c\u71b1\u91cf\u548c\u4e0d\u5065\u5eb7\u7684\u8102\u80aa\u8f03\u5c11\uff0c\u800c\u4e14\u78b3\u8db3\u8de1\u4e5f\u66f4\u5c11\u3002<\/p>\n\n\n\n<h3 class=\"has-palette-color-1-color has-text-color\" style=\"font-size:18px\"><span class=\"ez-toc-section\" id=\"%E7%95%99%E6%84%8F%E5%8A%A0%E5%B7%A5%E7%B4%A0%E6%96%99\"><\/span>\u7559\u610f\u52a0\u5de5\u7d20\u6599<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u4e0d\u904e\u4e26\u4e0d\u662f\u6240\u6709\u690d\u7269\u6027\u98df\u54c1\u90fd\u5f88\u71df\u990a\u5065\u5eb7\uff0c\u8981\u7279\u5225\u7559\u610f\u7d93\u904e\u9ad8\u5ea6\u52a0\u5de5\u7684\u7d20\u8089\u6216\u7d20\u6599\uff0c\u56e0\u70ba\u9019\u4e9b\u4e5f\u662f\u8d85\u52a0\u5de5\u98df\u54c1\uff0c\u53ef\u80fd\u9084\u662f\u542b\u6709\u5927\u91cf\u7684\u6cb9\u3001\u7cd6\u3001\u9e7d\u53ca\u6dfb\u52a0\u7269\uff0c\u53cd\u800c\u9020\u6210\u8eab\u9ad4\u8ca0\u64d4\u3002\u81e8\u5e8a\u4e0a\u78b0\u5230\u5403\u7d20\u7684\u500b\u6848\uff0c\u4e09\u9ad8\u7684\u6bd4\u4f8b\u4e5f\u9084\u4e0d\u5c11\uff01<\/p>\n\n\n\n<h2 class=\"has-palette-color-2-color has-text-color has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E6%AD%A5%E9%A9%9F%E6%B8%9B%E5%B0%91%E5%90%83%E8%B6%85%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81\"><\/span>\u4e09\u6b65\u9a5f\u6e1b\u5c11\u5403\u8d85\u52a0\u5de5\u98df\u54c1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p style=\"font-size:18px\">\u8981\u958b\u59cb\u6539\u8b8a\u6e1b\u5c11\u8d85\u52a0\u5de5\u98df\u54c1\u7684\u98df\u7528\uff0c\u6709\u4ee5\u4e0b\u5e7e\u500b\u6b65\u9a5f\uff1a<\/p>\n\n\n\n<h3 class=\"has-palette-color-1-color has-text-color\" style=\"font-size:18px\"><span class=\"ez-toc-section\" id=\"%E4%BA%8B%E5%89%8D%E7%9A%84%E6%BA%96%E5%82%99%E5%B7%A5%E4%BD%9C%EF%BC%9A%E8%A7%80%E5%AF%9F%E8%87%AA%E5%B7%B1%E7%82%BA%E4%BB%80%E9%BA%BC%E9%80%B2%E9%A3%9F\"><\/span>\u4e8b\u524d\u7684\u6e96\u5099\u5de5\u4f5c\uff1a\u89c0\u5bdf\u81ea\u5df1\u70ba\u4ec0\u9ebc\u9032\u98df<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p style=\"font-size:18px\">\u70ba\u4ec0\u9ebc\u6211\u5011\u660e\u77e5\u8d85\u52a0\u5de5\u98df\u54c1\u5c0d\u6211\u5011\u4e0d\u597d\uff0c\u6211\u5011\u9084\u662f\u6703\u53bb\u5403\u5b83\u5462\uff1f<\/p>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u66f8\u4e2d\u5206\u4eab\u4e86\u4e09\u500b\u7406\u7531\uff0c\u5305\u542b\u5927\u8166\u578b\u98e2\u6e34\u3001\u5fc3\u9748\u578b\u98e2\u6e34\u53ca\u8178\u80c3\u578b\u98e2\u6e34\u3002\u4f60\u6709\u6c92\u6709\u6ce8\u610f\u904e\uff0c\u4f60\u4e4b\u6240\u4ee5\u6703\u5403\u67d0\u6a23\u6771\u897f\uff0c\u662f\u51fa\u81ea\u65bc\u4ec0\u9ebc\u539f\u56e0\uff1f\u662f\u770b\u5230\u67d0\u6a23\u5546\u54c1\u7684\u5ee3\u544a\uff1f\u9084\u662f\u793e\u7fa4\u5a92\u9ad4\u4e0a\u7684\u5206\u4eab\uff1f\u53c8\u6216\u8005\u60c5\u7dd2\u4f7f\u7136\uff0c\u52fe\u8d77\u4f60\u5c0d\u67d0\u4e9b\u98df\u7269\u7684\u617e\u671b\uff1f\u9084\u662f\u4f60\u771f\u7684\u662f\u809a\u5b50\u9913\u4e86\uff1f<\/p>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u60f3\u8981\u91d0\u6e05\u81ea\u5df1\u7684\u9032\u98df\u539f\u56e0\u53ca\u505a\u51fa\u6539\u8b8a\uff0c\u958b\u59cb\u5beb\u98df\u7269\u65e5\u8a18\u5c31\u80fd\u5e6b\u52a9\u4f60\u641c\u96c6\u8cc7\u6599\uff0c\u4e86\u89e3\u81ea\u5df1\u7684\u98f2\u98df\u7fd2\u6163\uff0c\u4e26\u4e14\u63d0\u5347\u4f60\u5c0d\u70ba\u4ec0\u9ebc\u9032\u98df\u7684\u81ea\u89ba\u3002\u5beb\u4e0b\u9032\u98df\u7684\u6642\u9593\u3001\u98df\u7269\uff0c\u4ee5\u53ca\u4f34\u96a8\u800c\u4f86\u7684\u60f3\u6cd5\u8207\u611f\u53d7\u3002\u81f3\u5c11\u5beb\u4e09\u5230\u4e03\u5929\uff0c\u4e26\u4e14\u5305\u542b\u5e73\u65e5\u548c\u9031\u672b\u3002\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6162\u6162\u5bdf\u89ba\u4f60\u662f\u54ea\u4e00\u7a2e\u985e\u578b\u7684\u98e2\u9913\uff0c\u9032\u800c\u505a\u51fa\u6539\u8b8a\u3002<\/p>\n\n\n\n<h3 class=\"has-palette-color-1-color has-text-color\" style=\"font-size:18px\"><span class=\"ez-toc-section\" id=\"%E6%BA%96%E5%82%99%E9%9B%B6%E9%A3%9F\"><\/span>\u6e96\u5099\u96f6\u98df<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<pre class=\"wp-block-verse\">\u96f6\u98df\u548c\u98f2\u6599\u662f\u300c\u5e36\u4f86\u5927\u6210\u529f\u7684\u5c0f\u52dd\u5229\u300d<\/pre>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u518d\u4f86\u6211\u5011\u53ef\u4ee5\u958b\u59cb\u898f\u5283\u83dc\u55ae\uff0c\u5728\u83dc\u55ae\u9019\u90e8\u5206\uff0c\u66f8\u4e2d\u82b1\u4e86\u4e00\u4e9b\u7bc7\u5e45\u5728\u8a0e\u8ad6\u96f6\u98df\u3002\u56e0\u70ba\u4f5c\u8005\u8a8d\u70ba\u96f6\u98df\u548c\u98f2\u6599\u662f\u300c\u5e36\u4f86\u5927\u6210\u529f\u7684\u5c0f\u52dd\u5229\u300d\u3002\u5982\u679c\u96f6\u98df\u5403\u5f97\u597d\uff0c\u65e2\u53ef\u4ee5\u5145\u98e2\u89e3\u995e\uff0c\u53c8\u80fd\u5e6b\u52a9\u63a7\u5236\u8840\u7cd6\u548c\u71b1\u91cf\uff0c\u6240\u4ee5\u4f5c\u8005\u672c\u4eba\u4e5f\u662f\u64c1\u6234\u96f6\u98df\u6d3e\u7684\u3002<\/p>\n\n\n\n<p class=\"has-text-align-justify\" 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class=\"has-palette-color-3-color has-text-color\" style=\"font-size:18px\"><span class=\"ez-toc-section\" id=\"%E6%99%9A%E9%A4%90\"><\/span>\u665a\u9910<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"has-text-align-justify\" style=\"font-size:18px\">\u6700\u5f8c\u9032\u5165\u8b93\u4f60\u6709\u6700\u5f8c\u6a5f\u6703\u9054\u6210\u6bcf\u65e5\u4e94\u852c\u679c\u53ca\u6bcf\u5929 30 \u516c\u514b\u81b3\u98df\u7e96\u7dad\u7684\u4e00\u9910\u2014\u2014\u665a\u9910\u3002\u665a\u9910\u9084\u662f\u4e00\u6a23\u8981\u5403\u5f97\u71df\u990a\u5747\u8861\uff0c\u4e0d\u904e\u9019\u4e00\u9910\u9084\u591a\u4e86\u4e00\u500b\u91cd\u9ede\uff0c\u5c31\u662f\u8981\u8b93\u4f60\u7761\u5f97\u597d\u3002<\/p>\n\n\n\n<p class=\"has-text-align-justify\" 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is-type-wp-embed is-provider-firstory wp-block-embed-firstory\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" height=\"400\" width=\"100%\" frameborder=\"0\" scrolling=\"no\" src=\"https:\/\/open.firstory.me\/story\/cmiyn04jv00f401roeajnguxc\/platforms#?secret=RjZPHlCm4d\" data-secret=\"RjZPHlCm4d\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?resize=512%2C289&#038;ssl=1\" alt=\"\" class=\"wp-image-2496\" width=\"512\" height=\"289\" srcset=\"https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?resize=1024%2C577&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?resize=768%2C433&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?resize=1536%2C865&amp;ssl=1 1536w, https:\/\/i0.wp.com\/www.dietitianyc.com\/wp-content\/uploads\/2024\/05\/\u7db2\u7ad9\u6587\u672b\u81ea\u4ecb-\u65b0\u65b0-\u5c0f-1.jpg?w=1640&amp;ssl=1 1640w\" sizes=\"(max-width: 512px) 100vw, 512px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center has-palette-color-3-color has-text-color\" style=\"font-size:18px\">\u4e00\u8d77\u4f86\u793e\u7fa4\u804a\u5929(\u25d5\u072b\u25d5)<\/p>\n\n\n\n<div class=\"is-horizontal is-content-justification-center is-layout-flex wp-container-1 wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.facebook.com\/dietitianyc\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Facebook<\/strong><\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.instagram.com\/dietitian.yc\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Instagram<\/strong><\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/lin.ee\/iiytUT9\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Line \u597d\u53cb<\/strong><\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" 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