上个月查出颈动脉软斑以后，我才意识到，也许我“以为健康”的饮食，其实并不真正适合我的身体。于是我开始系统地研究各种食材，认真分析它们的成分、作用、摄入时机和搭配方式。经过一个多月的实践和身体反馈，我整理出这份核心食材总表，把名称、作用和使用方法一并列出来，也希望能对你有帮助。
After a carotid artery plaque was found last month, I realized that the diet I thought was “healthy” might not actually suit my body. So I started to study different foods — their nutrients, functions, timing, and combinations — and analyzed everything I ate. Based on over a month of research and personal feedback, I’ve put together this list of core ingredients. Each item includes its purpose and how I use it. I hope it can help you too.
🍚 早餐（Breakfast）
目标：温和开启一天、稳定血糖、减少交感神经激发
Goal: Start the day gently, stabilize blood sugar, and ease sympathetic activation
| 食材 / Food | 类型 / Type | 功能 / Function | 使用建议 / Notes & Tips |
|---|---|---|---|
| 藜麦燕麦片（35g） Quinoa-oatmeal flakes (35g) | 主食 Staple | 稳定血糖，缓释能量 Stabilizes blood sugar and provides steady energy | • 每次约 35g，用开水冲泡，不加糖 About 35g per serving, soak in hot water, no sugar • 搭配坚果种子提升饱腹感 Pair with nuts and seeds for better satiety |
| 五色糙米饭 Five-grain brown rice | 主食 Staple | 增加能量密度和矿物质摄入（特别是镁） Enhances energy density and provides key minerals (especially magnesium) | • 自行酌量加入（我一般 1–2 勺） Add as needed (I usually use 1–2 spoonfuls) • 可根据个人口感调整软硬度 Adjust texture based on personal preference |
| 亚麻籽粉 Flaxseed powder | 功能粉 Functional powder | 降脂、抗炎、助排便 Lowers lipids, anti-inflammatory, aids bowel movement | • 每次约 5g，与主食一同食用 About 5g per serving, mix into meal |
| 原味核桃仁 + 南瓜子 Plain walnuts + pumpkin seeds | 坚果种子 Nuts & Seeds | 稳定神经系统，补充健康脂肪 Stabilizes nervous system and provides healthy fats | • 核桃仁每日 1–2 颗，南瓜子不超过 8 粒 1–2 walnuts and up to 8 pumpkin seeds daily |
| 蒸鸡蛋（带壳） Steamed egg (whole, with shell) | 动物蛋白 Animal protein | 补充优质蛋白和胆碱，有助清晨血压平稳 Provides protein and choline, supports morning BP stability | • 不加盐酱调味 No added seasoning |
🍱 正餐（午餐 / 晚餐通用）Main Meals (Lunch / Dinner)
目标：提供优质蛋白、抗炎控脂、稳定血压与交感神经
Goal: Provide clean protein, reduce inflammation and lipids, and support blood pressure and nervous system balance
| 食材 / Food | 类型 / Type | 功能 / Function | 使用建议 / Notes & Tips |
|---|---|---|---|
| 五色糙米饭 Five-grain brown rice | 主食 Staple | 低GI，富含镁和纤维，稳定血糖与血压 Low GI, rich in magnesium and fiber; helps stabilize blood sugar and BP | • 午晚餐主食基础，提前泡发蒸熟 Core staple for lunch/dinner; soak and steam • 建议搭配蔬菜与蛋白类食材 Pair with vegetables and proteins |
| 鸡胸肉 Chicken breast | 动物蛋白 Animal protein | 高蛋白低脂，清淡不刺激 Lean protein, low fat, gentle on the body | • 清蒸或炖煮，避免油煎重调味 Steam or stew, avoid frying/heavy flavor • 可搭配香菇、胡萝卜等 Pair with mushrooms, carrots |
| 大白虾 White shrimp | 动物蛋白 Animal protein | 富含虾青素，抗氧化护血管 Astaxanthin-rich; antioxidant, vascular support | • 每次 3–5 只，建议水煮或清蒸 3–5 per meal, boil or steam |
| 三文鱼 Salmon | 动物蛋白 + 油脂 Protein + healthy fat | Omega-3 丰富，降脂抗炎，修复血管 Rich in omega-3; lowers lipids, anti-inflammatory | • 每周 1–2 次，清蒸方式最佳 1–2 times/week; best steamed • 下垫生姜片，上铺柠檬片提味 Place ginger slices underneath and lemon slices on top for flavor |
| 自制豆腐脑（无调味） Homemade tofu pudding (plain) | 植物蛋白 Plant-based protein | 清淡、易吸收、辅助神经放松 Light, digestible, calming | • 蒸熟食用，可搭紫甘蓝/秋葵 Steam and pair with cabbage/okra • 每次约 1 小碗，蒸熟食用，可搭配蔬菜 About one small bowl per serving; steam and pair with vegetables • 每周 1–2 次 1–2 times per week |
| 红秋葵 Red okra | 蔬菜 Vegetable | 润肠稳糖、缓解交感神经兴奋 Digestive, stabilizes sugar, calms nervous system | • 盐搓去毛 → 整根焯水 40秒 → 冷水切段凉拌 Rub with salt → blanch 40s → cool & slice |
| 紫甘蓝 Purple cabbage | 蔬菜 Vegetable | 富花青素，强抗氧化，有助修复血管内皮 Anthocyanin-rich, antioxidant, supports vascular repair | • 切丝焯水 10秒，不久煮 Shred & blanch 10s, don’t overcook • 推荐调味：苹果醋 + 冷榨橄榄油 + 熟芝麻 + 紫苏末 Season with vinegar + olive oil + sesame + shiso |
| 黑木耳（泡发） Rehydrated black fungus | 菌类 Fungus | 清脂抗炎，辅助血液循环 Cleanses fats, anti-inflammatory, circulatory support | • 每日可吃（干品 ≤5g） Daily ok (dry ≤5g) • 凉拌或与香菇同蒸 Serve cold or steam with shiitake |
| 香菇（泡发） Rehydrated shiitake | 菌类 Fungus | 抗菌抗炎，提升免疫力 Antibacterial, boosts immunity | • 每日 2–3 朵，炖鸡 / 拌饭 / 蒸制均可 2–3 per day; stew, steam, or mix with rice |
| 红萝卜 Carrot | 根茎类 Root vegetable | 抗氧化、助肠道、护眼 Antioxidant, digestive, eye support | • 每周约 2 次，切片蒸或炖香菇鸡胸 ~2 times/week; steam or stew with chicken/mushrooms |
| 冷榨橄榄油 Cold-pressed olive oil | 油脂 / 调味 Oil / Dressing | 抗炎、辅助营养吸收 Anti-inflammatory, improves nutrient absorption | • 每日 ≤1 茶匙（约 5–7g） Up to 1 tsp/day (~5–7g) • 拌紫甘蓝、黑木耳等凉拌菜 Use in salads (e.g. cabbage, fungus) |
| 苹果醋 Apple cider vinegar | 调味 / 酸味剂 Dressing / Acid | 促进代谢、替代酱油 Boosts metabolism, soy sauce alternative | • 每周 3–5 次，凉拌菜用 3–5 times/week; for cold dishes |
| 熟白芝麻 Toasted white sesame | 香料 / 营养脂类 Flavor / Healthy fat | 补钙抗氧化、增香 Calcium-rich, antioxidant, enhances flavor | • 每次 1–2g，撒拌饭 / 菜 1–2g per meal; sprinkle on rice/salad |
| 紫苏叶 / 紫苏末 Shiso leaf / flakes | 香草类调味 Herbal seasoning | 理气安神、调味增香 Soothing, aromatic | • 推荐与秋葵 / 紫甘蓝 / 豆腐脑搭配 Pair with okra / cabbage / tofu pudding |
☕ 茶饮与零食 Teas & Snacks
目标：辅助稳定交感神经、提升情绪、少量补充营养
Goal: Support nervous system balance, improve mood, and provide light nutritional supplementation
| 食材 / Food | 类型 / Type | 功能 / Function | 使用建议 / Notes & Tips |
|---|---|---|---|
| 洋甘菊茶 Chamomile tea | 功能茶饮 Functional tea | 缓解焦虑、助眠、安抚交感神经 Relieves anxiety, improves sleep, calms sympathetic nervous system | • 晚间饮用为佳，睡前 1 小时 Best taken in the evening, ~1 hr before bed • 不建议饭后立即喝 Avoid drinking immediately after meals |
| 罗布麻茶 Apocynum tea | 功能茶饮 Functional tea | 民间降压用茶，温和利尿、安神 Traditional blood pressure tea, mild diuretic, calming | • 每周 2–3 次，每次一小杯 2–3 times/week, small cup each • 注意个体反应，如头晕或低压不宜饮 Not suitable if you experience dizziness or low BP |
| 黑巧克力（85%+） Dark chocolate (85%+) | 功能食品 Functional food | 促进一氧化氮（NO）生成，扩张血管，有助软斑修复 Promotes nitric oxide (NO), improves vascular dilation, supports plaque repair | • 每次不超过 5g，选择 90% 以上可可含量 Max 5g per serving, choose 90%+ cocoa content • 建议在白天食用，非空腹 Best consumed during daytime, not on an empty stomach • 如出现心率加快，应减少摄入 Reduce intake if heart rate increases |
| 葡萄干 Raisins | 水果干 / 零食 Dried fruit / Snack | 补钾、缓解便秘、轻度升糖 Potassium source, eases constipation, mild energy boost | • 作为日间零食食用，控制在 5–8 颗/次 Eat during the day, 5–8 pieces per time • 不建议空腹吃或与坚果混吃太多 Avoid eating on an empty stomach or pairing with too many nuts |
| 无添加坚果（轮换） Plain unsalted nuts (rotation) | 零食 / 健康脂肪 Snack / Healthy fats | 提供微量脂肪酸与矿物质 Provides fatty acids and minerals | • 建议轮换食用，如巴旦木、榛子等 Rotate: almonds, hazelnuts, etc. • 每天总量不超过 10g 为宜 Keep total daily intake under 10g |
这份清单目前对我身体很有帮助，也让我开始真正理解“吃什么”这件事。它不是固定答案，我会继续更新。愿你找到属于自己的节奏，吃出更轻松的身体。
This list has been helpful for me and made me think more deeply about what I eat. It’s not a final answer — I’ll keep updating it. May you find your own rhythm — and a lighter, healthier body along the way.