🍽️ 营养学：吃进去的都在干什么🍽️ Nutrition: What Your Food Does Inside You
上一片里，免疫部队日夜站岗抓病菌。可部队也要吃饭——🦠 小细胞的一日三餐，到底该怎么吃？🩺 小医生翻开了膳食宝塔。Last leaf, the immune troops stood guard day and night. But troops need meals too — how should 🦠 Little Cell eat its three meals a day? 🩺 Little Doctor opens up the food pyramid.
第 1 步：先看宝塔，越往下吃得越多Step 1: Read the pyramid — wider means more
到底怎么吃？先看小医生挂在墙上的宝塔图。So how should we eat? Start with the pyramid on Little Doctor's wall.
宝塔越往下越宽：谷薯和蔬果放开吃，蛋肉豆奶适量，塔尖的油盐糖只尝个味。小细胞照着吃，三餐自然就配平了。The pyramid grows wider toward the bottom: grains and veggies freely, eggs-meat-milk in measure, top-tip oil-sugar-salt just a taste. Eat like this and three meals balance themselves.
你可能会问：为啥谷薯能放开吃，油糖却只能尝味？You might ask: why can grains go big while oil and sugar only get a taste?
第 2 步：六大营养素各有活干Step 2: Six nutrients, six jobs
碳水是柴火，专门供能；蛋白是砖头，负责建设身体；脂肪是存粮；维生素和矿物质是修理工；水是运输队。缺了谁，身体都会报警。Carbs are firewood for energy; protein are bricks that build the body; fat is stored grain; vitamins and minerals are repair workers; water runs transport. Miss any of them and the body sounds the alarm.
那超市里的零食算哪一层？包装上就有答案。So which layer do supermarket snacks belong to? The package already knows.
第 3 步：三秒读懂成分表Step 3: Read any label in 3 seconds
拿起包装先看三行：糖、脂肪、钠。炸鸡配可乐是“糖油混合物”，吃着香，长膘最快——偶尔尝味，别拿它当饭吃。Pick up any pack and check three lines: sugar, fat, sodium. Fried chicken plus cola is a “sugar-oil mix” — tasty going down, fastest turning into fat. A taste now and then, never a whole meal.
🎮 你来当配餐员（30 秒）🎮 Your turn: meal planner (30 seconds)
道理讲完了。小细胞的三餐摆好了：发光的宝塔层在等它的食物，把 4 关全部拖对。Theory done. Little Cell's meals are served: the glowing pyramid layer waits for its food — drag all 4 levels home.
一句话记住它：吃进去的都要进宝塔找座位——底层放开吃，塔尖只尝味，零食先看糖油钠。Remember it in one line: everything you eat must find its seat in the pyramid — the bottom eats freely, the tip is just a taste, and snacks get checked for sugar, oil and sodium first.
六大营养素：碳水供能、蛋白建设、脂肪储能、维矿调节、水运输Six nutrients: carbs fuel, protein builds, fat stores, vitamins-minerals tune, water carries宝塔比例：谷薯蔬果多、蛋奶适量、油盐糖少Pyramid portions: lots of grains and veggies, some eggs-milk, little oil-sugar-salt成分表看糖油钠；糖油混合物最易胖，只尝味Labels: check sugar, oil, sodium; sugar-oil mixes fatten fastest — taste only
内容参考 OpenStax 等公开教材，多来源核对 · AI 生成、人工审核 · 发现错误欢迎指正，帮这片叶子长得更好。Based on OpenStax and other open textbooks, cross-checked across sources · AI-generated, human-reviewed · Spotted a mistake? Tell us — help this leaf grow.
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