[Henan Science Popularization] "Dietary Guidelines" easy to read: What is "dynamic balance"?

"Eating and balanced, healthy weight" is not only a criterion for the dietary guide of residents in my country, but also the ideal living state in everyone's heart. So, how to judge whether you have achieved "dynamic balance, healthy weight"?

Please see the following aspects.

First, eat and balance. The best state of adult energy metabolism is to achieve the balance between energy intake and energy consumption. This balance can keep the body healthy and compete for necessary living activities and social activities.

Energy metabolic imbalances and excess energy or lack of energy are not good for the health of the body. Change of weight changes is the most convenient and easy indicator of energy balance within a period of time, and it is also an indicator for judging whether to eat or whether to eat.

Each person can appropriately adjust the intake of food and physical activity according to the changes in their own weight. If we find that the weight continues to increase or decreases, it should be paid attention to. Prepare a weight scale at home, and often call the weight in the morning on an empty stomach, pay attention to the weight change, and adjust the balance of eating and moving at any time.

Second, healthy weight. The current commonly used indicators for judging health weight are the physical index (BMI), also known as the weight index. Its calculation method is to remove the square height (M) with weight (kg).

There is a good correlation between the general population BMI and human fat content, which can indirectly reflect the body's fat content. For most people, the increase in BMI generally reflects the increase in fat weight in the body, but for people with a higher proportion of muscles such as athletes such as athletes, health weight BMI is not necessarily applicable.

my country's healthy adults (18-64 years old) BMI should be 18.5-23.9 kg/m2. In terms of reducing mortality, the elderly over 65 years old do not have to seek weight and figure like young people. The appropriate weight and BMI of the elderly should be slightly higher (20-26.9 kg/m2).

It should be noted that children and adolescents are in the stage of growth and development. In addition to taking weight and height as an important indicator of development and nutrition, they can also use different gender and age BMI as the criteria for judgment.

Human energy consumption consists of three main parts, namely basic metabolism, physical activity, and food thermal effects. Physical activity is the most changing energy consumption. Therefore, it is necessary to pay full attention to physical activity in order to achieve dynamic balance.

Source: Henan Health Central Plains Service Guarantee Center

Author: Book Xiaoyan

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