【世界防治肥胖日】规范减重，你我同行
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.shanglushan.com/static/publish/css/style.css?v=1605251010499" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010499"><!-- 付费贴--> <div class="preview_article "> <!----> <p> 2023年5月11日是“世界防治肥胖日”，今年肥胖日的活动主题为“肥胖防控，是我们的责任！”关注肥胖人群，聚焦减重问题，传播科学理念。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510210554front2_0_156249_FnTwt5apYoswuQ_0CMhGUosTdULf.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1024" height="435" data-qf-origin="forum/20230510210554front2_0_156249_FnTwt5apYoswuQ_0CMhGUosTdULf.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> 肥胖是世界卫生组织确定的十大慢性疾病之一，不仅是体脂异常增加或积聚，还会诱发糖尿病、胰岛素抵抗、睡眠呼吸暂停综合征、高血压、高尿酸血症、多囊卵巢综合征、肿瘤等等，严重危害人体健康，并大大增加死亡风险。全球平均每五个成年人中，就至少有两人遭受着超重或肥胖的困扰；而这个比例在中国**中更是超过了二分之一。与此同时，儿童和青少年的超重肥胖问题也日趋严重，影响着下一代的健康成长，及早干预和治疗非常重要。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510210625front2_0_156249_FtCRuEe2Jln71wA426mMljqEhYuH.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="427" height="629" data-qf-origin="forum/20230510210625front2_0_156249_FtCRuEe2Jln71wA426mMljqEhYuH.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><strong>1. 身上的肥肉从哪儿？</strong></p><p> 身上的肥肉主要还是从食物来。食物是人体的热量来源。既管不住嘴，又迈不开腿，就会导致肥胖。肥胖症是指体内脂肪堆积过多和（或）分布异常，通常伴有体重增加。95%的肥胖是原发性肥胖（肥胖症），为综合原因所导致，大家平日里见到的胖胖们大部分属于此型。还有5%的肥胖是继发于某些内分泌疾病。</p><p><strong> 2. 如何判断是否肥胖？</strong></p><p> 在医学上，肥胖并不是一种主观的感觉，而是需要经过科学的判断：</p><p> 计算体重指数（BMI）：BMI=体重(kg)÷身高(m)^2</p><p> 例如：一个体重60kg，身高1.73米的人，应该这样算：</p><p>60÷(1.73×1.73)=20.05kg/m²</p><p>BMI=18.5～23.9kg/m² 为正常。</p><ul class="myunlistclass"><li class="myunlistitemclass">BMI≥24kg/m² 为超重</li><li class="myunlistitemclass">BMI≥28kg/m² 为肥胖</li></ul><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510211424front2_0_156249_FpUkJrsJQYzkZcx5Ob1Ua_hFkp1C.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="750" height="484" data-qf-origin="forum/20230510211424front2_0_156249_FpUkJrsJQYzkZcx5Ob1Ua_hFkp1C.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> WHO推荐采用最低肋骨下缘与髂嵴最高点连线的中点作为测量点，被测者取直立位在平静呼气状态下，用软尺水平环绕于测量部位，松紧适度，测量过程中避免吸气，并保持软尺各部分处于水平位置</p><ul class="myunlistclass"><li class="myunlistitemclass">男性腰围90cm</li><li class="myunlistitemclass">女性腰围≥85cm</li><li class="myunlistitemclass">为腹型肥胖</li></ul><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510211808front2_0_156249_FkwC083NeYo3CtyPxTbrgdj_MVT6.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="750" height="663" data-qf-origin="forum/20230510211808front2_0_156249_FkwC083NeYo3CtyPxTbrgdj_MVT6.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><strong>3. 如何拿捏卡路里，吃出健康？</strong></p><p>很多人误解了科学的饮食这一概念，以为少吃、不吃、节食就能减肥。减肥一定是有益身体健康的。否则，不仅减不下来还会有损身体健康。普通人大概1天需要摄取1200-1800的卡路里才能满足身体的生理需要。卡路里简称卡，是热量计算单位。常用1000卡作为热量的单位，叫做千卡或大卡摄入过少时达不到身体所需要，会出现肌肉萎缩、肝糖原的释放。摄入卡路里过多，会导致脂肪的堆积，热量过剩，引起肥胖，从而增加中风、冠心病、高血压等疾病的发病风险。如果想不胖，合理摄入适量卡路里，从管住嘴开始：</p><p>成年男性一天摄入热量不超2142大卡成年女性一天摄入热量不超1714大卡</p><h3>注意，以上只是平均值并不适合每个人，每个人的基础代谢不同，每天运动量也不同，所以最终结果也一定不同哦。</h3><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510212856front2_0_156249_FhVZT3aRKJuuTzYsfucVZ-oTNton.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="637" data-qf-origin="forum/20230510212856front2_0_156249_FhVZT3aRKJuuTzYsfucVZ-oTNton.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510212943front2_0_156249_FrWFt81vG93QHD0miJDb9MFk_CXM.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="627" data-qf-origin="forum/20230510212943front2_0_156249_FrWFt81vG93QHD0miJDb9MFk_CXM.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510212955front2_0_156249_FnLO78DcJP12Xn4e23-cdnJbFf68.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="850" data-qf-origin="forum/20230510212955front2_0_156249_FnLO78DcJP12Xn4e23-cdnJbFf68.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> 肥胖者健康膳食的原则：</p><p> 多食：全谷物、蔬菜、水果、大豆及其制品、奶类及其制品、鱼肉、坚果、饮水（饮茶、咖啡）。</p><p> 少食：①咸、腌、烟熏食品②高盐③高糖及加糖食品④高脂及油炸食品⑤畜肉⑥饮酒、含糖饮料⑦减少在外就餐及外卖点餐。</p><p> 合理膳食是体重管理的关键，需要以食物摄入多样化和平衡膳食为核心，不同人群应按照每天的能量需要量，在控制总能量摄入的前提下设计平衡膳食。同时，适量的身体活动是体重管理的重要部分，应坚持日常身体活动，减少久坐时间。</p><p class="qf_image big noneditable " contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20230510213148front2_0_156249_FmgrXh-57mZUkHLvDRYaj3hIiITI.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="608" data-qf-origin="forum/20230510213148front2_0_156249_FmgrXh-57mZUkHLvDRYaj3hIiITI.png?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOmbqOi_h-WkqeaZtGNpdW0=/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p> </p><p>END</p><p> </p><p>来源：基本公共卫生服务项目宣传平台</p><p> </p> <!----></div> 好多都是引起的 好的，谢谢分享 路过看看 现在各种各样的不健康零食 锻炼身体，增强体质
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