Hebei Provincial Centers for Disease Control and Prevention Carrys out the National Healthy Life Promotion Month Campaign

Great Wall Network · Jiyun Client News (Reporter Wang Lan Correspondent Zhang Xinliang) September 1, 2022 is the 16th "National Healthy Life Day Day". The Hebei Provincial Center for Disease Control and Prevention has carried out a monthly promotion month activity of the health lifestyle of the whole people. The theme of this year's propaganda month is "" three minus and three health "health. It aims to advocate that everyone is the first person in charge of health, improve the awareness of the health of the whole people, and lead the public to practice a healthy and civilized lifestyle.

"Three reductions": salt reduction, oil reduction, sugar reduction

Reduce salt

1. Recommended intake of salt

It is recommended that healthy adults per person per day of salt intake does not exceed 5 grams. A 2-3-year-old child's intake does not exceed 2 grams, no more than 3 grams of children 4-6 years old, and no more than 4 grams of children 7-10 years old.

Second, the harm of the high -salt diet to the body

Excessive salt intake can lead to increased blood pressure, and the risk of cardiovascular disease has increased significantly. In addition, too much salt can also increase the risk of stomach disease, osteoporosis, obesity, and kidney disease, and increase diabetes.

Third, eat less salt tips

1. When cooking dishes, put seasonings such as vinegar, pepper, garlic and pepper to reduce the attention of salty taste.

2. When cooking food, it is recommended to use quantitative salt spoons to control the amount of salt.

3. Try to eat less pickles, pickled foods and other high -salt food.

4. Put less soy sauce, oyster sauce, bean paste, monosodium glutamate, chicken essence, salad sauce and seasoning bag. The sodium content of such condiments is very high.

5. Try not to drink vegetable soup, salt dissolved in water, and the salt content in the vegetable soup is high.

6. Choose the correct time to stir -fry the salt time. When the dishes are mature or put the salt before they are out of the pan, the salt is less and the taste of the dish will not be light.

7. Salt reduction requires step by step to allow the taste buds to feel and adapt to the natural flavor of different foods. The demand for salty taste will gradually decrease over time.

Oil reduction

1. Recommended intake of food oil

It is recommended that healthy adults per person per day for oil and calling for no more than 25-30 grams.

Second, the dangers of too much intake of oil

High -fat, high cholesterol diets (including too much cooking oil and animal fat) are risk factors that cause hyperlipidemia. Long -term blood lipid abnormalities can cause diseases such as fatty liver, atherosclerosis, coronary heart disease, stroke, and renal arteriosclerosis. High -fat diet is also the main cause of obesity, and obesity is an independent risk factors for diabetes, hypertension, abnormal blood lipids, atherosclerosis and coronary heart disease.

Third, the method of reducing oil

1. When cooking food, use steamed, boiled, stewed, mixed, fast fire and other cooking methods. You can also use fried method instead of frying.

2. Use oil -controlling pots and family quantitative oil to control the total amount.

3. Eat less fried foods, such as fried chicken legs, fries, fried chicken wings, fritter oil cakes, etc.

4. Eat a variety of vegetable oils. The nutritional characteristics of different vegetable oils are different. The types of cooking oil should be replaced frequently to eat a variety of vegetable oils.

5. Read the nutritional composition table, choose foods with low oil, low oil and non -trans fatty acids when buying food.

Sugar

1. Sugar recommended intake

It is recommended that healthy adults per person to add sugar intake per day of not more than 50g, and it is best to control below 25g.

Second, the harm of high sugar diet to the body

Excessive sugar intake may cause tooth decay, cause obesity, hyperglycemia, and even cause diabetes and heart disease.

Third, the method of reducing sugar

1. Drink plenty of boiled water, do not drink or drink less sugary drinks.

2. Reduce the frequency of high sugar food intake, such as biscuits, ice cream, chocolate, candy, pastry, jam, etc. 3. When going out for meals, pay attention to reducing sugar intake, such as sweet and sour pork ribs, shredded fish, silk sweet potatoes, sweet soup, etc.

4. When cooking food, put less sugar, or try to use pepper, garlic, vinegar and pepper to taste the taste of food to replace sugar, and pay attention to sweetness with less flavor buds. 5. Infant foods do not need to add sugar, cultivate the original taste of infants and young children to adapt to ingredients, and develop a light diet from an early age.

6. Stay away from "invisible sugar" to learn to see the label of processing food. The words of sugar, sugar, sucrose, fructose and other words are arranged in the first few foods in the ingredients.

"Sanjian": Healthy oral, healthy weight, health bones

Health oral

1. Harm of oral disease

Oral diseases and systemic diseases will affect each other. Common periodontal disease can induce or aggravate systemic diseases, such as cardiovascular and cerebrovascular diseases, diabetes, premature birth, and dementia. Systemic diseases, such as AIDS, some blood diseases, etc., can also be manifested in the mouth.

Second, oral hygiene

1. Brush your teeth once every morning and before going to bed at night.

2. Ordinary adults perform at least once a year, timely discover oral diseases and early treatment.

3. Parents should help or supervise children under 6 years old to brush their teeth to help them develop their good habits every morning and evening.

4. The use of fluoride toothpaste is a safe and effective anti -caries.

5. After meals, consume snacks, drink carbonated beverages, rinse my mouth with water in time, remove food residues, or chew gum without sugar, which can reduce the risk of dental caries.

6. Reduce the number of sugar, drink less carbonated drinks, biscuits, cakes, chocolate and other high sugar content or large viscosity foods can easily cause caries.

7. Children are susceptible to dental caries and progressing faster. Oral examination should be performed every six months.

Healthy weight

1. Normal value of weight

The most commonly used method of judgment is to use weight index (BMI), BMI = weight ÷ height ² (weight unit: kg; height unit: meter). The weight index of adults at the age of 18 and above is 18.5 ≤ BMI <24 is normal; 24≤bmi <28 is overweight; BMI ≥ 28 is obesity. Second, the dangers of overweight and obesity

Ultra -weight obesity will increase the risk of hypertension, heart disease, cancer, and diabetes; obese people are prone to multiple diseases such as joint disease, fatty liver, gout, and endocrine disorders.

3. How to maintain healthy weight

1. Energy intake and diversification of food. It is recommended to have high -quality protein -based low -energy, low -fat, low sugar, and low -salt diets. Persist in a reasonable diet and avoid overeating.

2. It is recommended to carry out at least 5 days of medium -intensity body activity per week, and accumulate more than 150 minutes; adhere to daily physical activity, actively actively active physical activity every day; minimize the sedentary time, move every hour, and move it.

3. Those who overweight obese should adhere to the weight loss plan for a long time, and the speed should not be too fast.

4. Children and adolescents should develop a habit of reasonable diet and regular exercise from an early age. Children and adolescent obesity will not only affect their physical and mental health, but also increase their risk of obesity after adulthood.

5. The elderly should move to the exercise and choose the right activity.

Healthy bone

1. High -risk groups of osteoporosis

Elderly, women, patients with hyperthyroidism, and patients with hyperthyroidism, as well as people who do not love sports, do not take sun, smoke and alcohol, or drink too much coffee and thick tea, nutritional imbalance, long -term use of hormone drugs.

Second, the hazards of osteoporosis

Increase patients with suffering, reduce the quality of life, and easily cause fractures.

Third, health bones

1. The age of people should pay attention to the prevention of osteoporosis. The lifestyle of infants and young people is closely related to the occurrence of osteoporosis after adulthood.

2. A balanced diet rich in calcium, low -salt and moderate protein is beneficial to prevent osteoporosis. Calcium -containing foods such as milk, shrimp skin, sesame sauce, beans, etc.; Foods containing high vitamin D, such as egg yolk, liver, strengthening milk, etc.

3. At least 20 minutes of sunshine per day, sufficient light will play a very critical role in the generation of vitamin D and vitamin D on the absorption of calcium.

4. Moderate exercise can play a role in improving bone strength.

5. The fracture of more than 90%of the elderly is caused by falling, and it is important to prevent falling.

6. No matter men or women, smoking will increase the risk of fractures.

7. However, drinking alcohol, drinking beer daily not exceeding 570ml, and less than 60ml of liquor.

8. High -risk people should conduct osteoporosis as soon as possible, and there are early diagnosis and treatment.

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