13 kinds of cancers are "prefer" the same category!Many people do not care until the onset

Review of this article: Hu Zhongdong, deputy chief physician, health manager, registered nutritionist

With the increase of life pressure and the change of lifestyle, obesity has become more and more common.

But do you know? Fat will not only affect your dress and dress, but also cause many health problems!

Related surveys have shown that the risk of 13 cancers will increase significantly due to "fat".

is this real? What is fat? Should we control weight again? This article will take you to find out!

I heard that 13 kinds of cancer are related to "fat"

is that true?

A moderate amount of fat can support and stabilize the internal organs, which is good for health. But if there is too much fat in the body, it may cause the disease.

According to a report from the International Cancer Research Agency (IARC) Body Obesity Working Group, there is sufficient evidence that excessive body fat is related to 13 kinds of cancer: breast cancer, colorectal cancer, endometrial cancer, esophageal cancer, gallbladder vessels, gallbladder vessels Cancer, kidney cancer, liver cancer, meningoma, multiple osteoma, ovarian cancer, pancreatic cancer, gastric cancer and thyroid cancer.

What exactly

Is it "fat"?

1. Physical Index (BMI)

Physical Index (BMI) is a standard judgment standard for the current medical community. It can use the proportion of height and weight to measure whether a person is too fat or too thin.

Physical Index (BMI) = weight (kg) / height ² (m²)

BMI is the most commonly used indicator for judging overweight or obesity. The BMI reference range of the Chinese population is 18.5-23.9 kg/m², BMI ≥24 kg/m² is overweight, BMI ≥ 28 kg/m² is the category of "obesity", and the weight loss is imperative.

Second, waist circumference

The physical index does not reflect the distribution of fat. Even people with normal constitution indexes still have abdominal obesity, so the waist circumference indicators are also important.

The correct measurement method of the waist circumference: The measured person takes the vertical position to stand, and the feet are naturally separated by about 30cm. Breathe smoothly, do not inhale large mouth. The inspector uses a soft ruler with a minimum scale of 1mm. At the midpoint of the highest point of the iliac cricket and the 12th rib to the lower edge of the 12th ribs, it is surrounded by the abdomen for a week, and the soft ruler is close to the skin without compressing the skin.

If an adult male waist circumference is ≥90cm, and adult women's waist circumference ≥85cm, it is an exceeding standard of the waist circumference. Pay attention to control.

Third, waist and hip ratio

The waist -hip ratio is the value of the waist circumference after the waist circumference. It is also an important indicator of obesity.

Generally speaking, healthy men's waist ratio should be 0.85 ~ 0.9, and women's waist and hip ratios should be 0.75 ~ 0.8. If men are higher than 0.9 and women are higher than 0.8, there is a high risk of obesity.

Fourth, subcutaneous fat thickness

The thickness of the lower abdominal wall is less than 15 mm, and women should not exceed 20 mm. This usually requires professional sebum thicknesses to measure.

how

Scientific control weight

Weight loss needs to be gradual. The suggestion of WHO is: 0.5 kg to 1 kg per week, 1 kg to 3 kg a month. This "uniform speed" method of weight loss has a small damage to the body and is not easy to rebound.

1. Middle -aged people: remind themselves anytime, anywhere

The adult diet should follow the principle of "full breakfast, good Chinese food, and less dinner". Do not deal with breakfast, takeaway lunch, and eat dinner.

1. Remind yourself to eat less

The office, living room, etc. are available. Do not put high calories and replace it with nuts, yogurt, etc. Don't be seduced by the promotion of "buy one get one free", buy small packaging foods or packaged separately; replace the dinner plate with medium size.

2. Remind yourself less oil and salt sugar

Take out less, try to bring lunch as much as possible. Cooking is steamed, white, stewed, cold, and less oil and salt sugar.

3. Remind yourself to "move"

Put double -run shoes in the living room, remind yourself to exercise more, put a weight scale in the bedroom, and measure every morning and evening.

Middle -aged people should especially avoid sedentary for a long time, and do more thin waist abdomen, such as flat -faced support, twisting on the back of the back, static or dynamic hip bridge.

You can practice squatting, lifting legs, etc. at work; running is suitable for most people, 3 to 5 times a week, at least 30 minutes each time.

Second, the elderly: muscle increase is the focus

1. "thin" old man

Elderly people with thin body should exercise moderately to help enhance muscle vitality.

Hurry up, jogging and other exercise amounts are small, so that it is easy to carry out easy persistence. You can exercise once or twice a day, about half an hour each time. It is advisable to sweat slightly.

2. "Fat" old man

Especially elderly people with chronic diseases such as "three highs" should be appropriately reduced, and they should also improve their diet. Use a small amount of meals, 4 meals to 5 meals a day, seven meals per meal.

Eat one egg, drink a glass of milk, eat 50 grams of fish and shrimp, 50 grams of poultry meat, plus 50 grams to 100 grams of bean products to ensure the intake of high -quality protein.

Cereals, miscellaneous beans and potato are the most economical sources of energy, such as sweet potatoes, potatoes, potato, etc., pay attention to the combination of thick and thin grains.

Third, adolescent: consumption, add

According to the suggestions of the Chinese Nutrition Society, the growth and development period should take "one glass of milk and one egg, two walnuts and two fruits, three meats for three dishes, and grain potato."

Stay away from fat foods, such as candy, biscuits, potato chips, jelly, etc., eat less fried foods, nuts choose non -excessive processing, try to drink pure milk as much as possible, choose less or not flavor yogurt.

Go to bed early every day and get up early, make a reasonable and rest, and ensure adequate sleep time. Children and elementary school students are 10 hours a day, 9 hours of junior high school students, and high school students sleep 8 hours a day, which is beneficial to grow and develop and control weight.Proper sun exposure, 1 hour outdoors every day, such as ball sports, skipping rope, etc., can increase bone strength and consume excess heat.Source: CCTV Life Circle

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