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一 | 无论是外出旅游，还是走亲访友，体重管理很重要。 (ECNS) -- The marigold harvest season is in full swing in Wenshan Zhuang and Miao Autonomous Prefecture, Yunnan Province. Following extraction and refinement procedures, high-quality marigold oleoresin is being exported to countries including Mexico, India, and Thailand. Rich in lutein, marigold oleoresin is a vital natural pigment ingredient widely used in food, health supplements, and animal feed. In recent years, Wenshan has boosted the industry through a collaborative model linking local government, leading enterprises, and farmers. Currently, the local planting area spans 345,000 mu (about 23,000 hectare), generating an annual output worth over 650 million yuan (about $96.7 million) and helping 34,000 households increase their incomes near their homes. To facilitate smooth exports, customs have helped companies optimize quality management systems and provided fast-track clearance facilities. In the first seven months of this year, Wenshan exported 224 metric tons of marigold extracts, registering a 7.7% year-on-year increase and further driving the region’s agricultural modernization. (By Intern Lin Qiaochu, Zhang Dongfang) 。

二 | 如何在享受美食的同时，保持合理膳食呢？掌握好以下妙招，轻松保持健康体重。　　做好规划，均衡饮食　　确保每餐营养均衡。保证食物种类多样化，一日三餐包括谷薯类、蔬菜水果类、禽畜鱼蛋奶类、大豆坚果类等食物，要摄入充足的蛋白质、脂肪、碳水化合物、维生素和矿物质。巧用粗细搭配、荤素搭配、色彩搭配，达到食物多样化，提高食物的吸收利用率。　　平衡膳食，控制总量　　健康体重取决于能量摄入与能量消耗的平衡。无论是亲朋聚会还是在外就餐，在控制总能量的基础上，保证食物多样化，有菜有肉有主食，粗细搭配多蔬果，深色蔬菜占一半，控糖限酒要记牢。

三 | 　　“三高”食物，尽量远离　　每日饮食，尽量少选择高能量、高盐、高糖的食物，如油炸食品、含糖烘焙糕点、糖果、果脯、含糖饮料、冰淇淋、盐/糖渍坚果等；多选择富含膳食纤维的食物、天然食物，如全谷物食物、新鲜蔬菜、水果、奶制品、鸡蛋、大豆制品、原味坚果等。

四 | 　　规律进餐，科学饮水　　每日三餐定时定量，避免少餐漏餐和暴饮暴食，这样才有利于保持健康体重。要确保喝足够的水，白开水是最佳选择，每天至少喝8杯水，出汗过多时，可适当补充盐分，维持水电解质平衡。　　品尝美食，小碗分餐　　不同地域文化承载着不同的美食，美食不仅能满足人们的味蕾，还可以放松身心，但是美食也潜藏了“危机”，比如高脂、高盐、高糖。因此，尽量在早上和中午享受美食，晚上要少吃，避免消化不良。