Don't want to be entangled with chronic disease at a young age?Prevent obesity first!

Summer is the season of exposing arms and legs, but many fat people have suffering. Envy the long legs of others? Jealous of others' small waist? Depending on your own drinking water? In fact, obesity is not only a physical problem, but also related to multiple diseases. Many studies have shown that many chronic diseases have begun to entangle young people, especially those with superb obesity. Preventing obesity and maintaining healthy weight can not only make people more beautiful, but also make people healthier.

Who is fat or fat?

To prevent obesity, we must first know what is obesity and what is health weight.

Whether a person is obesity is not simply calculated by weight. One of the most commonly used indicators is the physical index (BMI). BMI is a common standard for measuring the body's fatness and whether it is healthy. Its calculation formula is: BMI = ÷ height squares. (Weight unit: kg; height unit: rice.)

The normal range of the BMI of healthy adults (18-64 years old) in my country is 18.5 to 23.9, BMI ≥ 24 is overweight, and BMI ≥ 28 is obesity. The weight of the elderly over 65 and the BMI can be slightly higher.

Children and adolescents can use different gender and age BMI judgment standards provided by the health industry standards "Overweight and Obesity Screening (WS/T 586-2018)" to judge.

Prevent obesity, understand first

"I can't lose weight, I don't want to lose weight." Proposal prevention of obesity has been widely spread, and "eating" and "movement" is the two most important aspects. In fact, before action, another premise is ideological understanding.

Obesity not only affects the appearance, the most important thing is to affect health. Do you know: How many children have poor exercise ability and poor constitution due to excessive weight? How many children's psychological problems are from obesity? How many children's asthma and sleep disorders are related to obesity? How many young women have infertility because of this? How many years of mild men have therefore fatty liver and hyperuricemia?

Only by fully recognizing the harm of obesity and recognizing a healthy lifestyle from the bottom of the heart can we maintain the same action and truly achieve "unity of knowledge and action."

Scientific diet is the key

To prevent obesity, it cannot be simply and rudely attributed to "this cannot be eaten, that cannot be eaten." Food diverse is the basic principle of balanced diet model. It is recommended to take at least 12 kinds of food per day and at least 25 kinds of weekly. The diet should contain 5 major categories of food, the first category is valley potato, the second category is vegetables and fruits, the third category is animal food, the fourth category is soybean and nuts, and the fifth category is cooking oil and salt. In accordance with the structure of "Chinese Residents Balanced Diet Pagoda (2022)", these five major types of foods are matched from more to less.

The amount of food is not more than the energy provided by various foods daily. Different types of foods with different types of cooking and processing are different. Vegetables and fruits are generally low energy, and they are rich in vitamins, minerals, and dietary fiber. These nutrients are good for preventing obesity; the fat content of animal meat is often higher than poultry meat, fish and shrimp.

In recent years, the saying that "weight loss cannot eat staple food" has quietly become popular, but research evidence shows that too little or too much carbohydrate intake is harmful to health, and the energy supply ratio should be 50%to 65%. In addition, the same ingredients, the food made of fried and fried, is much higher than the food made of steamed and boiled. Foods made of fine processing are often easier to digest and absorb than rough processing. Failure to control weight. Therefore, if you can't eat it, you must not only pay attention to how much you eat, but also what you eat.

In addition, remind everyone to pay attention to these diet in daily life:

Persevere exercise is guarantee

Obesity is essentially due to the energy consumed by consuming energy, which produces abnormal or excessive accumulation of fat that constitutes risks. Eating a balance can maintain health and weight. The energy consumption of adults includes basic metabolism, physical activity and food thermal effects. Physical activities include professional activities, transportation activities, housework and amateur activities. Amateur activities refer to any activities other than work, transportation or housework, including various forms of sports and fitness activities. "Movement is beneficial, more movement, better, moderate force, and persistence" is the overall concept and principle of promoting physical activity.

For adults aged 18 to 64, it is recommended to perform medium strength or 75-150 minutes of high -intensity aerobic activity in 150 to 300 minutes per week, or the equivalent medium intensity and high -strength aerobic activity combination, for at least 2 days a week for at least 2 days Muscle strength exercises. For children aged 6 to 17, it is recommended to carry out at least 60 minutes of medium -intensity to high -intensity physical activity per day, and encourage outdoor activities. At least 3 days of muscle strength exercises and strong bone exercises per week. Reduce static behavior, and each static behavior does not exceed 1 hour, and the daily screen time is less than 2 hours.

Remind everyone to strengthen initiative exercise, and the forms can be diverse, and different types of movements should be taken into account. First set goals to gradually achieve. Generally, aerobic, then power, and attach importance to flexibility exercise. Secondly, cultivate interest and turn exercise into habits. Physical activity can improve health, and it is definitely not a waste of time. Instead, exercise is the most income investment. Exercise can improve health, shape the body beauty, happy mood, and improve self -confidence. We must find and cultivate the way of exercise that are interested in, and to be diverse and persevere. The prevention and control of superb obesity run through the whole life cycle. Starting from women preparing for pregnancy, maternal pregnancy, starting from infants and children, adults should pay more attention to maintaining healthy weight. The prevention and control of overweight obesity is a systematic project that requires the joint efforts of the government, society, family and individuals.

Author: China Disease Prevention and Control Center Nutrition and Health Institute

Associate Researcher Ding Cui

Review: National Health Science Popularization Expert Library Expert

He Li, a researcher at the Institute of Nutrition and Health, China Disease Control and Control Center

Planning: Tan Jia

Edit: Yu Yunxi

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