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1、,Healthy Weight Management 健康體重控制,Get there, stay there! 到達(dá)，保持,Before we begin開始前,This information is intended to help a general audience understand, reach and maintain a healthy weight.這些知識想要幫助聽課者了解，到達(dá)，保持健康體重。 Diet and activity guidelines detailed in this session may change depending on your health

2、 condition (chronic illness, medication, etc).課中關(guān)于節(jié)食和運(yùn)動(dòng)指導(dǎo)細(xì)節(jié)可以你的身體狀況變化（慢性病，服藥等） If you have been physically inactive, or plan to lose more than 10 kilograms (20 pounds), please consult a healthcare professional. 如果你一直不活動(dòng)，或想要減輕10公斤以上，請咨詢專業(yè)人員,As we go through this session, please remember:,A worldwide

3、weight problem體重問題關(guān)系全球,Expert groups (like the World Health Organization) are concerned about how many people are overweight. Its getting worse every year 專業(yè)團(tuán)體如一直關(guān)注有多少人超重，數(shù)字每年都不斷增加,Approximately 1.6 billion adults were clinically overweight大約億成人臨床超重 400 million of them were obese (weigh 20% more tha

4、n “normal” for their age and height)億是肥胖,Approximately 2.3 billion adults will be clinically overweight大約億成人臨床超重 More than 700 million of them will be obese億是肥胖 Diabetes deaths will increase by more than 50% worldwide糖尿病致死會(huì)增加 ,2005,2015,A worldwide weight problem全球體重問題,Formerly a “rich nation” probl

5、em, now dramatically impacting low- and middle-income countries as people:從前富國的問題，今天戲劇性的影響著中低收入國家人民,and less foods high in nutritional value.少營養(yǎng)食物,eating more foods high in fat and sugar吃更多高脂高糖食物,There is a reduction in physical activity as technology makes work, transport and leisure less physicall

6、y demanding.因?yàn)榭萍及l(fā)展，體力活動(dòng)減少,Why weight matters為什么體重那么要緊,Your body functions better when you are at your optimal weight. 最佳體重時(shí)，身體功能更好。 Being overweight has serious physical side effects, increasing your risk of:超重有嚴(yán)重的副作用，增加如下風(fēng)險(xiǎn)：,High blood pressure高血壓 Osteoarthritis骨關(guān)節(jié)炎 Type 2 diabetes型糖尿病 Heart diseas

7、e心臟病 Stroke中風(fēng) Gallbladder disease膽囊疾病 Sleep apnea睡眠呼吸暫停 Some cancers某些癌癥 Some gynecological problems某些婦科病,Fact: 常識Even a small weight loss can improve your overall health!甚至少量減肥也能提高你的整體健康,More reasons why weight matters更多重要性,More confident in social situations.在社會(huì)狀態(tài)中更自信 Increased body confidence.增加了

8、身體自信 More satisfaction with their sex life.性生活更滿意 More energy and stamina to enjoy life.更多精力享受生活 More options in styles of clothing.穿更多種衣服 Improved relationships with family and friends.與家庭和朋友增進(jìn)交往 More comfortable eating or being physically active in public.吃飯更舒服，社交更主動(dòng) Feeling no discrimination from

9、 others.感覺不再被歧視 Being able to fit in seats e.g. cars, airplanes.能適合座椅 Can move, walk and breathe more easily, and no longer experiencing knee or back problems.行動(dòng)和呼吸更舒暢，不再受膝，背痛困擾 Feel as though they set a good example for others to follow.感覺好像是楷模,People who lose weight report these positive life impr

10、ovements: 減肥后人們說了這寫改善,What is a “healthy weight”?什么是健康體重,Are generally satisfied with your physical appearance總體上對你的體型滿意 Feel comfortable eating and shopping for food in public購買和吃飯時(shí)感覺舒適 Use hunger, rather than emotions, to direct eating patterns因?yàn)轲囸I，不是情緒引導(dǎo)吃飯 Can do most or all of the things you wan

11、t to do, without weight, food or physical fitness level interfering可以做幾乎所有想做的事情，不受體重，身體健康水平的影響,Psychologically, you are at a “healthy weight” when you: 心理上，健康體重是當(dāng)你：,What is a “healthy weight”?什么是健康體重,Physically, you are at a “healthy weight” when:生理上，健康體重是當(dāng)你：,Fact: 常識 Its best when your weight is bo

12、th physically and psychologically “healthy”生理和心理上都健康最好,You have a Body Mass Index (BMI) and waist circumference measurement within the healthy range你的體質(zhì)指數(shù)和腰圍在正常范圍內(nèi) You consistently eat a nutritious diet, are physically active, and balance your energy intake with the amount of energy you burn吃營養(yǎng)餐，有活力

13、，平衡能量消耗于攝入,Are you at risk?你有危險(xiǎn)么？,Go to Activity Sheet 1 and complete your calculations,Activity 1,There are some simple calculations you can do to find out whether you are:一些簡單的計(jì)算可以發(fā)現(xiàn)你是否： Overweight or underweight超重或過瘦This involves calculating your “Body Mass Index” or BMI.引入了計(jì)算你的體質(zhì)指數(shù) At risk of de

14、veloping a medical conditionYour BMI and you waist circumference measurements can help determine your individual risk level.有形成病癥的風(fēng)險(xiǎn) BMI和腰圍可以決定個(gè)體風(fēng)險(xiǎn)水平,Question: Who was surprised by their results? 問題：誰感到結(jié)果很意外？,The good news!好消息,Modest weight loss can: 適度的減肥可： Improve blood pressure改善血壓 Lower choleste

15、rol降低膽固醇 Balance sugar levels平衡血糖 Reduce your risk of lifestyle diseases 降低生活方式疾病風(fēng)險(xiǎn) even if you remain in the “overweight” classification. 即使你還在超重行列中,Example:例如 A 100kg person loses 5kg (5% of their body weight). At 95kg, the person may still be clinically overweight, but they have improved their ov

16、erall health picture. 某人公斤減掉公斤，公斤還是臨床超重，但是他改善了整體健康印象,Some people may even be able to stop taking their medication for diabetes and other conditions after losing weight. (Consult a doctor before making medication changes.減肥后，有些糖尿病人或其他狀況甚至可以停止服藥。（變動(dòng)藥物前，請咨詢醫(yī)生）,More good news!更多好消息,Both of these lifesty

17、le choices have numerous health benefits in addition to healthy weight management!這兩個(gè)生活方式有巨大的好處也可以控制體重 The lifestyle changes you make to become healthy are important, regardless of your actual weight.改變生活方式改善健康很重要，不要管重量,Fact: 常識 An active, overweight person who eats nutritiously may be healthier tha

18、n an inactive person who weighs less.超重的運(yùn)動(dòng)的人比重量輕但不運(yùn)動(dòng)的人更健康,Its not all about numbers on a scale.不只是秤上的數(shù)字 Weight management involves:體重控制包括： Eating a nutritious diet吃營養(yǎng)餐 Being physically active積極活動(dòng),The energy balance能量平衡,Energy you eat,Energyyou burn,Your weight is determined by the energy balance.體重由

19、能量平衡決定 When you eat food, you consume energy當(dāng)你吃飯，攝入能量 When you are physically active, you burn energy當(dāng)你體力活動(dòng)，燃燒能量 This energy is measured in “Calories” or “Kilojoules”能量用卡路里衡量,The energy balance能量平衡,If the energy you eat is equal to the energy you burn, your weight will stay the same.如果能量進(jìn)出平衡，體重保持不變,

20、Energy you eat,Energyyou burn,If the energy you eat is greater than the energy you burn, you will puton weight.如果攝入能量多，會(huì)增重,If the energy you eat is less than the energy you burn, you will lose weight.如果燃燒能量多，會(huì)減重,Finding the energy balance,Follow the instructions on Activity Sheet 2 to calculate how

21、much energy you need each day.看活動(dòng)說明，計(jì)算每天你需要多少能量 Then look at the list of foods to see how much physical activity you need to do to keep the energy balance.然后看食物表，要做多少體力運(yùn)動(dòng)保持能量平衡,Question: Who eats more energy then they burn?問題：誰攝入更多能量燃燒少？,Activity 2,Overriding the energy balance首要的能量平衡,The energy bal

22、ance is straightforward, but some factors that influence it are not:能量平衡很明顯，而不是其他因素,Genes can play a role in how much energy your body uses, and maybe even how you experience hunger.基因可決定你消耗多少能量，甚至怎么感覺餓。 Diseases and drugs can both lead to weight gain or loss as part of their overall impact.疾病和藥物作用影

23、響，可使體重增加或減少 Age changes body composition, decreasing muscle mass and increasing fat.年齡改變身體成分，肌肉減少，脂肪增加 Sleep deprivation can physically stress the body, making it more prone to store fat.缺少睡眠可刺激身體更易蓄積脂肪 Stress can cause hormone surges that impact metabolism.壓力使激素水平紊亂影響代謝,Your healthcare provider can

24、 help you understand these factors and the impact they may have on your weight. 醫(yī)護(hù)人員可以幫你了解這些影響體重的因素,Beyond the energy balance能量平衡的背后,The energy balance explains the biology of weight management.能量平衡解釋了體重控制的生物學(xué)基礎(chǔ) Reaching, and maintaining a healthy weight is straightforward but it is not simple! If i

25、t were, fewer people would be overweight.到達(dá)，保持健康體重很直白-但是不簡單！不然沒有人超重了 Hunger is not the only reason we eat.饑餓不是吃飯的唯一原因,Fact: 常識 Food plays an emotional and social role in most peoples lives. 食物在大多數(shù)人的生活中扮演情感和社交角色,My favorite meal我最喜歡的飯,Follow the instructions on Activity Sheet 3.看活動(dòng)3的說明 Then look at t

26、he list of foods in Activity 2 to see how much physical activity you need to do to keep the energy balance.然后看活動(dòng)2中的食品表，知道多少體力活動(dòng)要做維持能量平衡,Question: Who can share a strategy for making a healthier meal?問題：誰能分享做健康飲食的方法？,Activity 3,Food choices Marketing食物選擇-市場,Many foods, from beer to breakfast cereals,

27、 are marketed as fun and exciting products.許多食品，從啤酒到早餐麥片被冠以樂趣和興奮產(chǎn)品銷售 Solution:方法 Look beyond the hype. Ask yourself: “Will the food help me feel full? Give me energy, vitamins, or nutrients? Taste good?”透過廣告。問自己：食品會(huì)讓我吃飽么？給我能量，維生素，或營養(yǎng)，好吃么？,Food choices - Availability,Food is sold in so many places. Y

28、ou can grab a quick meal or snack without thinking.很多地方賣食品，你可以隨意買快餐或零食,Solution: 辦法 Think before you bite! Ask yourself: “Am I really hungry?” If you are hungry, is this item the best choice, or just the easiest? If you snack frequently the “Food Diary” may help you (discussed later).吃前問自己：我真的餓么，這是最

29、好的么，或只是最簡單的？如果你常吃零食，也許食品記錄會(huì)幫助你,Food choices - Time,Solution: 辦法 Brainstorm ways to fit regular meals into your day. Start small with one family dinner a week. This also helps children learn manners, social interactions, and good nutrition. You can prepare several meals at once in advance, and store

30、for use throughout the week.集體討論一日三餐。從每周一次家庭聚餐開始，這也有助于孩子學(xué)習(xí)禮節(jié)，社交和營養(yǎng)知識。可以一次準(zhǔn)備幾餐，供一周使用。,It can be difficult to make time to plan and prepare healthy meals. Sometimes, it is hard to find time to eat!準(zhǔn)備健康飲食要用一些時(shí)間，有時(shí)甚至沒有時(shí)間吃飯。,Healthy eating at a glance健康飲食一瞥,More多,Less少,Eat fresh fruit and vegetables in a

31、 variety of natural colors for maximum nutrients.吃鮮鮮各種顏色水果和蔬菜獲得很多營養(yǎng),Processed produce: Limit juice and fruits canned in syrup. Eat the “real thing” instead for more fiber and fullness.加工食品：少量食用水果罐頭，吃鮮品獲得更多纖維和全營養(yǎng),Unsaturated fats are good for your body, but they are high in calories.不飽和脂肪有益，但熱量高 Limi

32、t your intake of healthy fats to 6 teaspoons a day.限制好脂肪攝入6茶匙每天 Example: Olive and canola oils, avocados, nuts.如：橄欖油，牛油果油等,Saturated fats found in meat and dairy are unhealthy. 肉奶中的飽和脂肪不健康These unhealthy fats are also found in fried foods and many processed foods.不健康脂肪也存在于油炸品和加工食品 Read the nutrition

33、 label on processed food to discover the amount of saturated fats per serving.看加工食品的營養(yǎng)標(biāo)示發(fā)現(xiàn)里面有多少不飽和脂肪,Fruit and Vegetables,“Healthy” Fats,More多,Less少,Choose bread, pasta, rice, cereals and flour that use whole grains.選擇全麥面包，面條等 Wheat, rice, oats, or corn should appear as “whole” in the ingredient lis

34、t.小麥，米，燕麥應(yīng)該有全成分,“White” grains are processed, bleached, or refined. This process strips the nutrients and fiber from the natural grains.“白”糧食加工，漂白，精致過。這樣天然谷物剝?nèi)チ藸I養(yǎng)和纖維,Eat beans, legumes, and lean skinless meats (poultry, seafood), tofu, and low-fat dairy, which are low-fat sources of protein.吃豆類，去皮瘦肉

35、，豆腐，低脂奶等地脂蛋白,Meat with skin on it, organ meat, red meat (beef, mutton) and full-fat dairy products are proteins higher in fat.帶皮肉，紅肉和全脂奶是高脂肪蛋白,More energy, confidence, and control over your health! Less risk of disease, joint pain, and body dissatisfaction!,Whole Grains全谷,Low-fat Proteins低脂蛋白,Health

36、y eating at a glance健康飲食一瞥,More多,Less少,More多,Less少,Result: 結(jié)論,Healthy eating habits健康飲食習(xí)慣,Eat breakfast:吃早餐 This meal literally breaks an overnight fast and preps the body for the day. Studies show breakfast eaters are more likely to maintain a healthy weight.”字面解釋：中斷了一夜的禁食，為一天工作做準(zhǔn)備。研究表明吃早餐者更易保持健康體重

37、,Eat often at least 3 meals a day:多吃幾餐至少3餐 If you wait to eat until you are very hungry, you may make food choices quickly, without thinking.如果你很餓才吃，就會(huì)饑不擇食,Pay attention to portion sizes:注意食量 The amount of food youre given in a packet or on a restaurant plate is often 2-3 times more food than you ne

38、ed to eat!在餐館中一份的量通常是你需要的2-3倍,More healthy eating habits更多健康飲食習(xí)慣,Choose “diets” carefully:慎重選擇節(jié)食 Weight management is a lifestyle choice. “Diets” that focus on specific foods and restrict others while promising quick weight loss are impossible to keep up long-term. They often leave people frustrated

39、 and deprived, which can result in weight gain.體重控制是生活方式。節(jié)食著重特別的食物禁止其他食物而保證快速減肥，這不可能長期堅(jiān)持。通常使人郁悶，有剝奪感，反而增重,Keep healthy snacks in your house, office, and bag:放些健康零食在家中，單位，包里 When a good-for-you choice is always immediately available, its easier to avoid eating less healthy foods.好食品隨時(shí)有，就能避免壞食品,Read f

40、ood labels: 看標(biāo)簽 These tell you how much energy is in the food, as well as fat, sugar, and sodium. 這些告訴你食物有多少能量，以及脂肪，糖和鈉,Small Steps,Follow the instructions on Activity Sheet 4.,Question: Who can share an obstacle, and their plan for overcoming it?,Activity 4,Picture your stomach as a balloon想象胃是個(gè)氣球,

41、Managing hunger控制饑餓,When empty the balloon is shriveled and lifeless. You may feel:當(dāng)氣球癟了你會(huì)感覺 Stomach rumbling肚子叫Nauseous想吐 Feeling dizzy頭暈Difficult to concentrate精神渙散 Cranky暴躁Low energy 無力,When adequately filled the balloon is just right. You may feel:當(dāng)氣球足夠充滿時(shí)，你會(huì)感覺 Content滿足Satisfied滿意 Hunger signal

42、s stop不餓,When overfilled the balloon stretches and bursts. You may feel:當(dāng)過充氣球脹大爆裂 Bloated腹脹Uncomfortable不舒服 Full滿,The goal is to recognize feelings of satisfaction before becoming overfull.目的是認(rèn)識飽感避免過食,Managing hunger控制饑餓,When we eat too fast, eat while doing something else (like watching TV or using

43、 a laptop), or eat when we are not hungry, we can miss our bodys satiety signals the signs our hunger has ended.當(dāng)進(jìn)食過快，吃飯時(shí)做事，或不饑而食，就可能錯(cuò)過過飽信號-饑餓停止的標(biāo)志,The Hunger Scale饑餓衡量,If you hit “1” (very hungry), you may feel desperate to eat. This can lead to impulsive food choices. You may also eat too quickly

44、and then lose the ability to recognize satiety signals.如果你在1，你感覺餓極了。而引起沖動(dòng)進(jìn)食?？蓵?huì)爆食而感覺不到過飽信號 If you hit “5” (overfull), you have given your body more food than it needs.如果你在5，你已經(jīng)吃了比需要多的食物,1. Very Hungry很餓,2. Hungry餓,3. A Little Hungry稍餓,4. Satisfied滿足,5. Overfull過飽,Its easiest to manage a healthy weigh

45、t if you stay between “2” and “4” on the hunger scale.如果你在2-4，更易控制健康體重,If you cannot get away from the food, like at a party or work event, try:如果你不能離開食品，如聚會(huì)或活動(dòng)，試著： sucking a toothpick or mint含一個(gè)牙簽或糖 chewing gum口香糖 drinking water or another low-calorie beverage喝水或低熱飲料 having a conversation, dancing,

46、 or doing something else that makes it difficult to eat at the same time.聊天，跳舞，或其他事避免一次吃很多。,1. Very Hungry,2. Hungry,3. A Little Hungry,4. Satisfied,5. Overfull,Tips for “Eating in the Range”提示適當(dāng)進(jìn)食,Stop eating a few minutes into the meal, or after the plate is empty吃飯時(shí)停幾分鐘，或吃了一半時(shí) Relax, and take sto

47、ck of your bodys signals is it satisfied? 放松，感覺下有沒有飽？ If you do not need any more food, remove it from your reach:如果你飽了，移開食物 move the food across the table or into another room移開餐桌或其他房間 pack it up for the later meal包起再吃 leave the food where it is and move yourself out of reach放在那里，自己離開,Dont let tast

48、e go to waist不要越吃越胖,Demo 1,A bite here, a bite there and you have run up 100 calories or more, in just a few tiny tastes.一口這，一口那，為了一點(diǎn)口味就吃了100多卡 You open the fridge door打開冰箱 Bite 1: cup of orange juice remains in the carton. Calories = 26 一口：1/4杯橙汁=26卡 Bite 2:2 tablespoons of cereal left in the box.

49、Calories = 64 二口：2勺谷物=64卡 Bite 3:2 teaspoons of milk in your coffee shortly after arriving at work. Calories = 20 三口：剛到單位，2勺奶放入咖啡 Youre already up to 100 extra calories and its not even morning tea time.還沒開始早茶，你已經(jīng)吃了100多卡了 You will need to walk a mile to burn the 100 calories youve just eaten.,Questi

50、on: Who can share an experience of eating without thinking?問題：誰能分享饑不擇食的經(jīng)歷,Satisfying foods令人滿意的食物,Some foods that are low in calories can satisfy your hunger. Energy Density (ED) measures the number of calories or kilojoules per serving. These vary for each food item一些低熱量食物可滿足饑餓。ED衡量單位食物的熱量是多少卡或千焦。.

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