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如何控制健康体重课件.ppt

泰然健康网
2024-12-28 02:33

HealthyWeight

Management健康体重控制Getthere,staythere!到达，保持Beforewebegin开始前Thisinformationisintendedtohelpageneralaudienceunderstand,reachandmaintainahealthyweight.这些知识想要帮助听课者了解，到达，保持健康体重。Dietandactivityguidelinesdetailedinthissessionmaychangedependingonyourhealthcondition(chronicillness,medication,etc).课中关于节食和运动指导细节可以你的身体状况变化（慢性病，服药等）Ifyouhavebeenphysicallyinactive,orplantolosemorethan10kilograms(20pounds),pleaseconsultahealthcareprofessional.如果你一直不活动，或想要减轻10公斤以上，请咨询专业人员Aswegothroughthissession,pleaseremember:Aworldwideweightproblem体重问题关系全球Expertgroups(liketheWorldHealthOrganization)areconcernedabouthowmanypeopleareoverweight.It’sgettingworseeveryyear…

专业团体如ＷＨＯ一直关注有多少人超重，数字每年都不断增加Approximately1.6billionadultswereclinicallyoverweight大约１６亿成人临床超重400millionofthemwereobese(weigh~20%morethan“normal”fortheirageandheight)４亿是肥胖Approximately2.3billionadultswillbeclinicallyoverweight大约２３亿成人临床超重Morethan700millionofthemwillbeobese７亿是肥胖Diabetesdeathswillincreasebymorethan50%worldwide糖尿病致死会增加５０％20052015Whyweightmatters为什么体重那么要紧Yourbodyfunctionsbetterwhenyouareatyouroptimalweight.最佳体重时，身体功能更好。Beingoverweighthasseriousphysicalsideeffects,increasingyourriskof:超重有严重的副作用，增加如下风险：Highbloodpressure高血压Osteoarthritis骨关节炎Type2diabetes２型糖尿病Heartdisease心脏病Stroke中风Gallbladderdisease胆囊疾病Sleepapnea睡眠呼吸暂停Somecancers某些癌症Somegynecologicalproblems某些妇科病Fact:常识

Evenasmallweightlosscanimproveyouroverallhealth!甚至少量减肥也能提高你的整体健康Morereasonswhyweightmatters更多重要性Moreconfidentinsocialsituations.在社会状态中更自信Increasedbodyconfidence.增加了身体自信Moresatisfactionwiththeirsexlife.性生活更满意Moreenergyandstaminatoenjoylife.更多精力享受生活Moreoptionsinstylesofclothing.穿更多种衣服Improvedrelationshipswithfamilyandfriends.与家庭和朋友增进交往Morecomfortableeatingorbeingphysicallyactiveinpublic.吃饭更舒服，社交更主动Feelingnodiscriminationfromothers.感觉不再被歧视Beingabletofitinseatse.g.cars,airplanes.能适合座椅Canmove,walkandbreathemoreeasily,andnolongerexperiencingkneeorbackproblems.行动和呼吸更舒畅，不再受膝，背痛困扰Feelasthoughtheysetagoodexampleforotherstofollow.感觉好像是楷模Peoplewholoseweightreportthesepositivelifeimprovements:减肥后人们说了这写改善Whatisa“healthyweight”?什么是健康体重Aregenerallysatisfiedwithyourphysicalappearance总体上对你的体型满意Feelcomfortableeatingandshoppingforfoodinpublic购买和吃饭时感觉舒适Usehunger,ratherthanemotions,todirecteatingpatterns因为饥饿，不是情绪引导吃饭Candomostorallofthethingsyouwanttodo,withoutweight,foodorphysicalfitnesslevelinterfering可以做几乎所有想做的事情，不受体重，身体健康水平的影响Psychologically,youareata“healthyweight”whenyou:心理上，健康体重是当你：

Whatisa“healthyweight”?什么是健康体重Physically,youareata“healthyweight”when:生理上，健康体重是当你：Fact:常识It’sbestwhenyourweightisbothphysicallyandpsychologically“healthy”生理和心理上都健康最好YouhaveaBodyMassIndex(BMI)andwaistcircumferencemeasurementwithinthehealthyrange你的体质指数和腰围在正常范围内

Youconsistentlyeatanutritiousdiet,arephysicallyactive,andbalanceyourenergyintakewiththeamountofenergyyouburn吃营养餐，有活力，平衡能量消耗于摄入Thegoodnews!好消息Modestweightlosscan:适度的减肥可：Improvebloodpressure改善血压Lowercholesterol降低胆固醇Balancesugarlevels平衡血糖Reduceyourriskoflifestylediseases降低生活方式疾病风险…evenifyouremaininthe“overweight”classification.即使你还在超重行列中Example:例如

A100kgpersonloses5kg(5%oftheirbodyweight).At95kg,thepersonmaystillbeclinicallyoverweight,buttheyhaveimprovedtheiroverallhealthpicture.

某人１００公斤减掉５公斤，９５公斤还是临床超重，但是他改善了整体健康印象Somepeoplemayevenbeabletostoptakingtheirmedicationfordiabetesandotherconditionsafterlosingweight.(Consultadoctorbeforemakingmedicationchanges.减肥后，有些糖尿病人或其他状况甚至可以停止服药。（变动药物前，请咨询医生）Theenergybalance能量平衡Energy

youeatEnergy

youburnYourweightisdeterminedbytheenergybalance.体重由能量平衡决定Whenyoueatfood,youconsumeenergy当你吃饭，摄入能量Whenyouarephysicallyactive,youburnenergy当你体力活动，燃烧能量Thisenergyismeasuredin“Calories”or“Kilojoules”能量用卡路里衡量FindingtheenergybalanceFollowtheinstructionsonActivitySheet2tocalculatehowmuchenergyyouneedeachday.看活动２说明，计算每天你需要多少能量Thenlookatthelistoffoodstoseehowmuchphysicalactivityyouneedtodotokeeptheenergybalance.然后看食物表，要做多少体力运动保持能量平衡Question:Whoeatsmoreenergythentheyburn?问题：谁摄入更多能量燃烧少？Activity2Overridingtheenergybalance

首要的能量平衡Theenergybalanceisstraightforward,butsomefactorsthatinfluenceitarenot:能量平衡很明显，而不是其他因素Genes

canplayaroleinhowmuchenergyyourbodyuses,andmaybeevenhowyouexperiencehunger.基因可决定你消耗多少能量，甚至怎么感觉饿。Diseasesanddrugs

canbothleadtoweightgainorlossaspartoftheiroverallimpact.疾病和药物作用影响，可使体重增加或减少Agechangesbodycomposition,decreasingmusclemassandincreasingfat.年龄改变身体成分，肌肉减少，脂肪增加Sleepdeprivationcanphysicallystressthebody,makingitmorepronetostorefat.缺少睡眠可刺激身体更易蓄积脂肪Stress

cancausehormonesurgesthatimpactmetabolism.压力使激素水平紊乱影响代谢Yourhealthcareprovidercanhelpyouunderstandthesefactorsandtheimpacttheymayhaveonyourweight.医护人员可以帮你了解这些影响体重的因素Beyondtheenergybalance能量平衡的背后Theenergybalanceexplainsthebiologyofweightmanagement.能量平衡解释了体重控制的生物学基础Reaching,andmaintainingahealthyweightisstraightforward–butitisnotsimple!Ifitwere,fewerpeoplewouldbeoverweight.到达，保持健康体重很直白-但是不简单！不然没有人超重了Hungerisnottheonlyreasonweeat.饥饿不是吃饭的唯一原因Fact:常识Foodplaysanemotionalandsocialroleinmostpeople’slives.食物在大多数人的生活中扮演情感和社交角色Myfavoritemeal我最喜欢的饭FollowtheinstructionsonActivitySheet3.看活动3的说明ThenlookatthelistoffoodsinActivity2toseehowmuchphysicalactivityyouneedtodotokeeptheenergybalance.然后看活动2中的食品表，知道多少体力活动要做维持能量平衡Question:Whocanshareastrategyformakingahealthiermeal?问题：谁能分享做健康饮食的方法？Activity3Foodchoices–Marketing食物选择-市场Manyfoods,frombeertobreakfastcereals,aremarketedasfunandexcitingproducts.许多食品，从啤酒到早餐麦片被冠以乐趣和兴奋产品销售Solution:方法Lookbeyondthehype.Askyourself:“Willthefoodhelpmefeelfull?Givemeenergy,vitamins,ornutrients?Tastegood?”透过广告。问自己：食品会让我吃饱么？给我能量，维生素，或营养，好吃么？Foodchoices-TimeSolution:

办法Brainstormwaystofitregularmealsintoyourday.Startsmall–withonefamilydinneraweek.Thisalsohelpschildrenlearnmanners,socialinteractions,andgoodnutrition.Youcanprepareseveralmealsatonceinadvance,andstoreforusethroughouttheweek.集体讨论一日三餐。从每周一次家庭聚餐开始，这也有助于孩子学习礼节，社交和营养知识。可以一次准备几餐，供一周使用。Itcanbedifficulttomaketimetoplanandpreparehealthymeals.Sometimes,itishardtofindtimetoeat!准备健康饮食要用一些时间，有时甚至没有时间吃饭。Healthyeatingataglance健康饮食一瞥More多Less少Eatfreshfruitandvegetablesinavarietyofnaturalcolorsformaximumnutrients.吃鲜鲜各种颜色水果和蔬菜获得很多营养Processedproduce:Limitjuiceandfruitscannedinsyrup.Eatthe“realthing”insteadformorefiberandfullness.加工食品：少量食用水果罐头，吃鲜品获得更多纤维和全营养Unsaturatedfatsaregoodforyourbody,buttheyarehighincalories.不饱和脂肪有益，但热量高Limityourintakeofhealthyfatsto6teaspoonsaday.限制好脂肪摄入6茶匙每天Example:Oliveandcanolaoils,avocados,nuts.如：橄榄油，牛油果油等Saturatedfatsfoundinmeatanddairyareunhealthy.

肉奶中的饱和脂肪不健康Theseunhealthyfatsarealsofoundinfriedfoodsandmanyprocessedfoods.不健康脂肪也存在于油炸品和加工食品Readthenutritionlabelonprocessedfoodtodiscovertheamountofsaturatedfatsperserving.看加工食品的营养标示发现里面有多少不饱和脂肪FruitandVegetables“Healthy”FatsMore多Less少Healthyeatinghabits健康饮食习惯Eatbreakfast:吃早餐Thismealliterallybreaksanovernightfastandprepsthebodyfortheday.Studiesshowbreakfasteatersaremorelikelytomaintainahealthyweight.”字面解释：中断了一夜的禁食，为一天工作做准备。研究表明吃早餐者更易保持健康体重Eatoften–atleast3mealsaday:

多吃几餐—至少3餐Ifyouwaittoeatuntilyouareveryhungry,youmaymakefoodchoicesquickly,withoutthinking.如果你很饿才吃，就会饥不择食Payattentiontoportionsizes:注意食量Theamountoffoodyou’regiveninapacket

oronarestaurantplateisoften2-3timesmorefoodthanyouneedtoeat!在餐馆中一份的量通常是你需要的2-3倍Morehealthyeatinghabits更多健康饮食习惯

Choose“diets”carefully:慎重选择节食Weightmanagementisalifestylechoice.“Diets”thatfocusonspecificfoodsandrestrictotherswhilepromisingquickweightlossareimpossibletokeepuplong-term.Theyoftenleavepeoplefrustratedanddeprived,whichcanresultinweightgain.体重控制是生活方式。节食着重特别的食物禁止其他食物而保证快速减肥，这不可能长期坚持。通常使人郁闷，有剥夺感，反而增重

Keephealthysnacksinyourhouse,office,andbag:放些健康零食在家中，单位，包里

Whenagood-for-youchoiceisalwaysimmediatelyavailable,it’seasiertoavoideatinglesshealthyfoods.好食品随时有，就能避免坏食品Readfoodlabels:看标签Thesetellyouhowmuchenergyisinthefood,aswellasfat,sugar,andsodium.这些告诉你食物有多少能量，以及脂肪，糖和钠Pictureyourstomachasaballoon…想象胃是个气球Managinghunger控制饥饿Whenemptytheballoonisshriveledandlifeless.Youmayfeel:当气球瘪了你会感觉Stomachrumbling肚子叫Nauseous想吐Feelingdizzy头晕Difficulttoconcentrate精神涣散

Cranky暴躁Lowenergy无力Whenadequatelyfilledtheballoonisjustright.Youmayfeel:当气球足够充满时，你会感觉Content满足Satisfied满意Hungersignalsstop不饿Whenoverfilledtheballoonstretchesandbursts.Youmayfeel:当过充气球胀大爆裂Bloated腹胀Uncomfortable不舒服Full满Thegoalistorecognizefeelingsofsatisfactionbeforebecomingoverfull.目的是认识饱感避免过食Managinghunger控制饥饿Whenweeattoofast,eatwhiledoingsomethingelse(likewatchingTVorusingalaptop),oreatwhenwearenothungry,wecanmissourbody’ssatietysignals–thesignsourhungerhasended.当进食过快，吃饭时做事，或不饥而食，就可能错过过饱信号-饥饿停止的标志TheHungerScale饥饿衡量Ifyouhit“1”(veryhungry),youmayfeeldesperatetoeat.Thiscanleadtoimpulsivefoodchoices.Youmayalsoeattooquicklyandthenlosetheabilitytorecognizesatietysignals.如果你在1，你感觉饿极了。而引起冲动进食。可会爆食而感觉不到过饱信号Ifyouhit“5”(overfull),youhavegivenyourbodymorefoodthanitneeds.如果你在5，你已经吃了比需要多的食物1.

VeryHungry很饿2.

Hungry饿3.

ALittleHungry稍饿4.

Satisfied满足5.

Overfull过饱It’seasiesttomanageahealthyweightifyoustaybetween“2”and“4”onthehungerscale.如果你在2-4，更易控制健康体重Don’tlettastegotowaist不要越吃越胖Demo1Abitehere,abitethereandyouhaverunup100caloriesormore,injustafewtinytastes.一口这，一口那，为了一点口味就吃了100多卡Youopenthefridgedoor…打开冰箱Bite1:¼cupoforangejuiceremainsinthecarton.Calories=26一口：1/4杯橙汁=26卡Bite2:2tablespoonsofcerealleftinthebox.Calories=64二口：2勺谷物=64卡Bite3:2teaspoonsofmilkinyourcoffeeshortlyafterarrivingatwork.Calories=20三口：刚到单位，2勺奶放入咖啡You’realreadyupto100extracaloriesandit’snotevenmorningteatime.还没开始早茶，你已经吃了100多卡了Youwillneedtowalkamiletoburnthe100caloriesyou’vejusteaten.Question:Whocanshareanexperienceofeatingwithoutthinking?问题：谁能分享饥不择食的经历Satisfyingfoods令人满意的食物Somefoodsthatarelowincaloriescansatisfyyourhunger.EnergyDensity(ED)measuresthenumberofcaloriesorkilojoulesperserving.Thesevaryforeachfooditem一些低热量食物可满足饥饿。ED衡量单位食物的热量是多少卡或千焦。.

Asmalldishofcornchipshasthesameenergyas:一碟玉米片等能量等于1apple+1cupofstrawberries+Aplateofcarrotswithhealthydip!苹果+一杯草莓+一盘好沾酱胡萝卜23raisins:

39calories/13grams=3ED23个葡萄干：39卡/13克=3ED23grapes:

39calories/55grams

=0.7ED23葡萄：39卡/55克=0.7EDFact:常识Whenyouchooselowenergydensefoods,youcaneatmuchmorefoodandstillmaintainyourbody’senergybalance.吃低能量食物，你可以吃更多还保持能量平衡FoodDiary:Ifyoubiteit,writeit!

食物记录：吃了就记下ManypeoplewhomaintainahealthyweightuseadailyFoodDiarytohelp.很多保持健康体重的人使用每日食物记录辅助InthedailyFoodDiaryrecordthingslike:在每日食物记录中记下：Whatyouate吃了什么Whenyouate(timeandsituation)时间，情况Howyoufeltaboutyourfoodchoice(mood,attitudeandstressors)怎么选择的食物（心情，态度或刺激点Portionsizeandenergyconsumed(quantitiesandcalories)食量和能量Physicalactivityperformed体力运动Howyoumanagedcravings如何控制你的食欲Yourweight,bloodpressure,waistmeasurement,energyleveloranyothermeasureofprogress(recordweekly)体重，血压，腰围，体能或其他方法AdailyFoodDiarycanhelpyouchartyourprogressandseepatterns.Italsomakesyouaccountable,soyoucanmakebetterchoices.每日食品记录可以做表看到进步图形。分析还可以使你做出改进FoodDiary:Ifyoubiteit,writeit!

食物记录：吃了就记下DailyFoodDiaryexample:每日食品记录范例：Physicalactivityandhealth体力运动和健康Decreasingyourenergyintakebychangingyourdietcanleadtoweightloss.Physicalactivityisimportanttokeepingitoff.改变饮食减少能量摄入能减肥。体力运动对减肥也很重要Fact:常识Physicalactivitycanbeafunwaytospendtimewithyourfamilyandfriends!体力锻炼可使你和家人朋友度过美好时光Ifyouareinactive,you’renotalone…

如果你不运动，不要一个人Globally,approximately1.9million

deathseachyearareduetolackofphysicalactivity.全球每年大约190万人因为缺少体力运动死亡。60%ofpeopledonotdotheminimumamountofphysicalactivityrequiredtobehealthy.(30minutesofmoderateactivitydaily,5daysaweek).60%人做不到保持健康的最低体力锻炼。（每天30分钟中等锻炼，每周5天Fact:常识Mostpeoplearenotactiveenough!大多数人活动不够Gettingstarted行动起来Youdon’tneedanyspecialequipmentoragymmembershiptostartbeingmoreactive.你不需要的别的设备或健身卡来做更多运动Simpletipstogetyoustarted:简单办法就能开始Takethestairsinsteadoftheelevator爬楼梯代替电梯Parkfartherawaythanusual,andwalktoreachyourdestination停车远点，走路到达Marchonthespot,dopushupsorliftweightswhilewatchingTV踏步走，俯卧撑，看电视时举重Getoffthetrainorbusonestopearlyandwalktoyourdestination提前下火车，汽车走到地点Activelyplaywithyourchildren.Thisisagreatwaytospendtimetogether多和孩子玩，这是陪他们最好的方法Somemoderatechangesinclude:一些适中的运动有：Takingawalkorbikerideinsteadofwatchingatelevisionshow散步或骑车代替看电视Joinasportsleagueordanceclass加入运动队或舞蹈班Walkorbikeridetowork,school,church,orafriend’shouse走路或骑车出行Joinagym进入健身房MakingPhysicalActivityFun让运动有趣Brainstormwaystomakewhatyouliketodomorephysical.集体讨论怎样使你喜欢的事动起来？

Whatdoyouliketodo?你喜欢做什么？Howmuchactivityisenough?多少活动才够？Itdependsonyourgoals.Foradults:要看你的目标。对于成人：Longer,morevigoroussessionsmaygiveevengreaterhealthbenefits.

Childr