Source record CMC Political Work Department · 2026-05-17

战友们，别因“怕胆固醇升高”丢了助力恢复的“营养黄金”

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-05-17
Original URL	http://www.81.cn/yw_208727/16461495.html
Collected at	2026-05-17 15:36:50 — collection metadata, not a publication time
Content fingerprint	708047245f7225910cf1179994cbf01d9ccfee9ade7a0d8712f3f321a9079168 — taken when the record was captured, over the stored original title and text
Collection run	29

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蛋黄：被低估的营养宝库 ■李源钊清晨的食堂，常见这样一幕：有人剥鸡蛋时，会将蛋黄轻轻拨到餐盘一边，只吃蛋白。问起原因，答案多是“蛋黄胆固醇高，怕影响健康”。然而，这种看似追求健康的选择，反而会错过助力训练恢复的重要营养来源。长期以来，蛋黄因富含胆固醇成为不少人的“饮食禁忌”。但随着科学研究的深入，这一认知早已更新。我国经过大量实证研究，取消了一般健康人群膳食胆固醇摄入上限。因担心胆固醇升高而舍弃蛋黄，显然是一种因噎废食的做法。蛋黄其实是名副其实的“训练恢复营养库”。它所含的卵磷脂，是修复神经细胞和肌肉纤维的“关键原料”——高强度战术训练后，肌肉纤维易出现微小损伤，卵磷脂能加速损伤修复，缓解肌肉酸痛；蛋黄中的维生素D，可促进钙吸收，强化骨骼密度。除此之外，蛋黄还浓缩了优质蛋白、维生素A、叶黄素、B族维生素、铁、锌等营养素，它们相互配合，可以增强免疫力、缓解训练疲劳。蛋白中几乎不含上述脂溶性维生素、卵磷脂与微量元素，如果只吃蛋白，营养单一且不全面，还会造成优质食物资源的浪费。对于日常训练量大、蛋白质需求高的军人而言，一天摄入2~3个鸡蛋是安全且有益的。目前多项研究表明，健康人群每天吃1~3个完整鸡蛋不会显著影响血脂水平，反而有助于补充全面营养。因此，建议大家在均衡膳食的基础上，根据自身训练强度和体重情况，合理安排鸡蛋摄入量，一般以每天不超过3个为宜，并注意分散在三餐中食用，以减轻胃肠负担。战友们，别因“怕胆固醇升高”的误解，丢了助力恢复的“营养黄金”。建议大家把科学饮食融入日常，为身体打下坚实的健康根基。

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Source text. CMC Political Work Department. "战友们，别因“怕胆固醇升高”丢了助力恢复的“营养黄金”." PLA Daily (解放军报), 2026-05-17. http://www.81.cn/yw_208727/16461495.html.

As held. Indo-Pacific Record, China Desk Corpus, Record 379, Snapshot — 2026-08-26 (3,574 records).

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