"Three reductions and three health" teach you to reject "Little Fat Dunner" and grow up happily

September 1st

It is a health lifestyle day

today

Primary and secondary schools across the country also ushered in the new semester

"Three Reduction and Three Health" health companionship

Speaking of the first lesson

Let the friends bring a healthy bag

Entering the journey of the new semester

School No. 1: Health Weight Weight

In our country, there are nearly one -fifth of super -obese children and adolescents, and obesity has become an important health problem for young people. Obesity not only affects the body shape, but the most important thing is that obesity seriously affects children's physical and mental health, and can cause harm to cardiovascular system, endocrine system, respiratory system, digestive system, etc.

The appearance of "Fat Pier" is closely related to bad living habits. In recent years, with the great abundance of material life, all kinds of snacks and beverages have appeared in our lives. These "sweet temptations" have laid one "sweet trap" for children and adolescents. The intake of excess sugar and oil is transformed into a large amount of energy. In addition, if the amount of exercise is insufficient, the energy intake is greater than the energy consumption, which will bring overweight problems.

How to know health weight?

I often measure weight and waist circumference. I know that I need to pay attention and pay attention to the weight changes of the child.

Calculating weight index (BMI): The most commonly used indicators should be determined by scientific standards to determine whether the child is super weighty.

The screening of super-weight and obesity of children at the age of 5 and below adopts a Z score of the length/height of the height or the age. It is recommended to use the "judgment of children under 5 years old" health industry standards (WS/T 423-2013).

The screening of overweight obesity of children aged 5 to 6 adopts the BMI-Z score of age. It is recommended to use WHO's 2007 growth standards. The BMI-Z score is greater than 1 judgment as the overweight, and the judgment is greater than 2 as obesity.

Children aged 6 to 17 use BMI as the first screen indicator of obesity. Adopt the "6 to 18 years old children and adolescents of children and adolescents, do not BMI to screen for weight loss, overweight and obesity value" health industry standards (WS/T 586-2018); The "7 to 18 -year -old child and adolescent high waist screening industry" (WS/T 611-2018), the height ratio of the waist is recommended to use 0.5 as the screening boundary value.

The key to weight loss lies in lipid -reducing, scientifically controlled weight, and does not blindly lose weight: For children with overweight, it is important to reduce important.

Maintaining healthy and studying the "Guide", eating and moving balance is the key: scientific control of weight, hold your mouth, open your legs, and combine the scientific diet and the scientific movement.

Children and adolescents prevent obesity can reduce the risk of various chronic diseases after adulthood: maintaining health and weight will benefit for a lifetime.

Reasonable exercise grow up happy

Healthy children aged 6 to 17 should conduct accumulated medium to high -intensity physical activity at least 60 minutes per day. They are mainly aerobic exercise. At least 3 high -intensity body activities per week, 3 anti -resistance exercises (such as sitting up, sitting up, sitting, sitting, sitting, and sitting. Timing upwards).

Children should choose projects with less exercise intensity on sports, and it should not be too long, such as jogging, ball projects, swimming, bicycles, and running. Not only that, the selection of sports projects should also follow the psychological laws of children, while ensuring safety and effectiveness, we must also take into account the fun to meet the psychological needs of children. Preparations should be done before exercise to avoid exercise within 1 hour after an empty stomach and after a meal. Pay attention to water supplement during exercise and after exercise.

"Three Reduction and Three Health" health companionship

When adolescents exercise reasonably, while increasing energy consumption, they must also control energy intake, balanced diet, and reduce salt, oil, and sugar.

It is recommended to match the three meals for reasonable matching, and the combination of meat and vegetables, coarse and detailed matching to ensure the intake of fish, meat, milk, beans and vegetables.

The cooking method is mainly steamed and boiled to avoid fried and control the intake of oil, salt, and sugar.

Eat less snacks, eat less deep processing and fried foods, and drink sugar -containing drink without drinking or less. Highly sugar, high -calorie snacks are replaced with healthy foods with low sugar, low oil and low -salt such as whole wheat biscuits, vegetables, fruits, yogurt, nuts, etc.

Teach children to pay attention to the nutrition labels on food packaging. If sucrose and oil are displayed in the top in the top of the top, it means that the sugar content is high, it is best to eat less or not.

Young people should be far from obesity, control weight, and improve their physique, and we must start with cultivating healthy lifestyles and practice. Essence Start with diet and sports, live a healthy life, and enjoy a better future.

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