HealthyWeight

Management健康體重控制Getthere,staythere!到達(dá)，保持Beforewebegin開(kāi)始前Thisinformationisintendedtohelpageneralaudienceunderstand,reachandmaintainahealthyweight.這些知識(shí)想要幫助聽(tīng)課者了解，到達(dá)，保持健康體重。Dietandactivityguidelinesdetailedinthissessionmaychangedependingonyourhealthcondition(chronicillness,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）Ifyouhavebeenphysicallyinactive,orplantolosemorethan10kilograms(20pounds),pleaseconsultahealthcareprofessional.如果你一直不活動(dòng)，或想要減輕10公斤以上，請(qǐng)咨詢專(zhuān)業(yè)人員Aswegothroughthissession,pleaseremember:Aworldwideweightproblem體重問(wèn)題關(guān)系全球Expertgroups(liketheWorldHealthOrganization)areconcernedabouthowmanypeopleareoverweight.It’sgettingworseeveryyear…

專(zhuān)業(yè)團(tuán)體如ＷＨＯ一直關(guān)注有多少人超重，數(shù)字每年都不斷增加Approximately1.6billionadultswereclinicallyoverweight大約１６億成人臨床超重400millionofthemwereobese(weigh~20%morethan“normal”fortheirageandheight)４億是肥胖Approximately2.3billionadultswillbeclinicallyoverweight大約２３億成人臨床超重Morethan700millionofthemwillbeobese７億是肥胖Diabetesdeathswillincreasebymorethan50%worldwide糖尿病致死會(huì)增加５０％20052015Whyweightmatters為什么體重那么要緊Yourbodyfunctionsbetterwhenyouareatyouroptimalweight.最佳體重時(shí)，身體功能更好。Beingoverweighthasseriousphysicalsideeffects,increasingyourriskof:超重有嚴(yán)重的副作用，增加如下風(fēng)險(xiǎn)：Highbloodpressure高血壓Osteoarthritis骨關(guān)節(jié)炎Type2diabetes２型糖尿病Heartdisease心臟病Stroke中風(fēng)Gallbladderdisease膽囊疾病Sleepapnea睡眠呼吸暫停Somecancers某些癌癥Somegynecologicalproblems某些婦科病Fact:常識(shí)

Evenasmallweightlosscanimproveyouroverallhealth!甚至少量減肥也能提高你的整體健康Morereasonswhyweightmatters更多重要性Moreconfidentinsocialsituations.在社會(huì)狀態(tài)中更自信Increasedbodyconfidence.增加了身體自信Moresatisfactionwiththeirsexlife.性生活更滿意Moreenergyandstaminatoenjoylife.更多精力享受生活Moreoptionsinstylesofclothing.穿更多種衣服Improvedrelationshipswithfamilyandfriends.與家庭和朋友增進(jìn)交往Morecomfortableeatingorbeingphysicallyactiveinpublic.吃飯更舒服，社交更主動(dòng)Feelingnodiscriminationfromothers.感覺(jué)不再被歧視Beingabletofitinseatse.g.cars,airplanes.能適合座椅Canmove,walkandbreathemoreeasily,andnolongerexperiencingkneeorbackproblems.行動(dòng)和呼吸更舒暢，不再受膝，背痛困擾Feelasthoughtheysetagoodexampleforotherstofollow.感覺(jué)好像是楷模Peoplewholoseweightreportthesepositivelifeimprovements:減肥后人們說(shuō)了這寫(xiě)改善Whatisa“healthyweight”?什么是健康體重Aregenerallysatisfiedwithyourphysicalappearance總體上對(duì)你的體型滿意Feelcomfortableeatingandshoppingforfoodinpublic購(gòu)買(mǎi)和吃飯時(shí)感覺(jué)舒適Usehunger,ratherthanemotions,todirecteatingpatterns因?yàn)轲囸I，不是情緒引導(dǎo)吃飯Candomostorallofthethingsyouwanttodo,withoutweight,foodorphysicalfitnesslevelinterfering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,youareata“healthyweight”whenyou:心理上，健康體重是當(dāng)你：

Whatisa“healthyweight”?什么是健康體重Physically,youareata“healthyweight”when:生理上，健康體重是當(dāng)你：Fact:常識(shí)It’sbestwhenyourweightisbothphysicallyandpsychologically“healthy”生理和心理上都健康最好YouhaveaBodyMassIndex(BMI)andwaistcircumferencemeasurementwithinthehealthyrange你的體質(zhì)指數(shù)和腰圍在正常范圍內(nèi)

Youconsistentlyeatanutritiousdiet,arephysicallyactive,andbalanceyourenergyintakewiththeamountofenergyyouburn吃營(yíng)養(yǎng)餐，有活力，平衡能量消耗于攝入Thegoodnews!好消息Modestweightlosscan:適度的減肥可：Improvebloodpressure改善血壓Lowercholesterol降低膽固醇Balancesugarlevels平衡血糖Reduceyourriskoflifestylediseases降低生活方式疾病風(fēng)險(xiǎn)…evenifyouremaininthe“overweight”classification.即使你還在超重行列中Example:例如

A100kgpersonloses5kg(5%oftheirbodyweight).At95kg,thepersonmaystillbeclinicallyoverweight,buttheyhaveimprovedtheiroverallhealthpicture.

某人１００公斤減掉５公斤，９５公斤還是臨床超重，但是他改善了整體健康印象Somepeoplemayevenbeabletostoptakingtheirmedicationfordiabetesandotherconditionsafterlosingweight.(Consultadoctorbeforemakingmedicationchanges.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(qǐng)咨詢醫(yī)生）Theenergybalance能量平衡Energy

youeatEnergy

youburnYourweightisdeterminedbytheenergybalance.體重由能量平衡決定Whenyoueatfood,youconsumeenergy當(dāng)你吃飯，攝入能量Whenyouarephysicallyactive,youburnenergy當(dāng)你體力活動(dòng)，燃燒能量Thisenergyismeasuredin“Calories”or“Kilojoules”能量用卡路里衡量FindingtheenergybalanceFollowtheinstructionsonActivitySheet2tocalculatehowmuchenergyyouneedeachday.看活動(dòng)２說(shuō)明，計(jì)算每天你需要多少能量Thenlookatthelistoffoodstoseehowmuchphysicalactivityyouneedtodotokeeptheenergybalance.然后看食物表，要做多少體力運(yùn)動(dòng)保持能量平衡Question:Whoeatsmoreenergythentheyburn?問(wèn)題：誰(shuí)攝入更多能量燃燒少？Activity2Overridingtheenergybalance

首要的能量平衡Theenergybalanceisstraightforward,butsomefactorsthatinfluenceitarenot:能量平衡很明顯，而不是其他因素Genes

canplayaroleinhowmuchenergyyourbodyuses,andmaybeevenhowyouexperiencehunger.基因可決定你消耗多少能量，甚至怎么感覺(jué)餓。Diseasesanddrugs

canbothleadtoweightgainorlossaspartoftheiroverallimpact.疾病和藥物作用影響，可使體重增加或減少Agechangesbodycomposition,decreasingmusclemassandincreasingfat.年齡改變身體成分，肌肉減少，脂肪增加Sleepdeprivationcanphysicallystressthebody,makingitmorepronetostorefat.缺少睡眠可刺激身體更易蓄積脂肪Stress

cancausehormonesurgesthatimpactmetabolism.壓力使激素水平紊亂影響代謝Yourhealthcareprovidercanhelpyouunderstandthesefactorsandtheimpacttheymayhaveonyourweight.醫(yī)護(hù)人員可以幫你了解這些影響體重的因素Beyondtheenergybalance能量平衡的背后Theenergybalanceexplainsthebiologyofweightmanagement.能量平衡解釋了體重控制的生物學(xué)基礎(chǔ)Reaching,andmaintainingahealthyweightisstraightforward–butitisnotsimple!Ifitwere,fewerpeoplewouldbeoverweight.到達(dá)，保持健康體重很直白-但是不簡(jiǎn)單！不然沒(méi)有人超重了Hungerisnottheonlyreasonweeat.饑餓不是吃飯的唯一原因Fact:常識(shí)Foodplaysanemotionalandsocialroleinmostpeople’slives.食物在大多數(shù)人的生活中扮演情感和社交角色Myfavoritemeal我最喜歡的飯F(tuán)ollowtheinstructionsonActivitySheet3.看活動(dòng)3的說(shuō)明ThenlookatthelistoffoodsinActivity2toseehowmuchphysicalactivityyouneedtodotokeeptheenergybalance.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:Whocanshareastrategyformakingahealthiermeal?問(wèn)題：誰(shuí)能分享做健康飲食的方法？Activity3Foodchoices–Marketing食物選擇-市場(chǎng)Manyfoods,frombeertobreakfastcereals,aremarketedasfunandexcitingproducts.許多食品，從啤酒到早餐麥片被冠以樂(lè)趣和興奮產(chǎn)品銷(xiāo)售Solution:方法Lookbeyondthehype.Askyourself:“Willthefoodhelpmefeelfull?Givemeenergy,vitamins,ornutrients?Tastegood?”透過(guò)廣告。問(wèn)自己：食品會(huì)讓我吃飽么？給我能量，維生素，或營(yíng)養(yǎng)，好吃么？Foodchoices-TimeSolution:

辦法Brainstormwaystofitregularmealsintoyourday.Startsmall–withonefamilydinneraweek.Thisalsohelpschildrenlearnmanners,socialinteractions,andgoodnutrition.Youcanprepareseveralmealsatonceinadvance,andstoreforusethroughouttheweek.集體討論一日三餐。從每周一次家庭聚餐開(kāi)始，這也有助于孩子學(xué)習(xí)禮節(jié)，社交和營(yíng)養(yǎng)知識(shí)?？梢砸淮螠?zhǔn)備幾餐，供一周使用。Itcanbedifficulttomaketimetoplanandpreparehealthymeals.Sometimes,itishardtofindtimetoeat!準(zhǔn)備健康飲食要用一些時(shí)間，有時(shí)甚至沒(méi)有時(shí)間吃飯。Healthyeatingataglance健康飲食一瞥More多Less少Eatfreshfruitandvegetablesinavarietyofnaturalcolorsformaximumnutrients.吃鮮鮮各種顏色水果和蔬菜獲得很多營(yíng)養(yǎng)Processedproduce:Limitjuiceandfruitscannedinsyrup.Eatthe“realthing”insteadformorefiberandfullness.加工食品：少量食用水果罐頭，吃鮮品獲得更多纖維和全營(yíng)養(yǎng)Unsaturatedfatsaregoodforyourbody,buttheyarehighincalories.不飽和脂肪有益，但熱量高Limityourintakeofhealthyfatsto6teaspoonsaday.限制好脂肪攝入6茶匙每天Example:Oliveandcanolaoils,avocados,nuts.如：橄欖油，牛油果油等Saturatedfatsfoundinmeatanddairyareunhealthy.

肉奶中的飽和脂肪不健康Theseunhealthyfatsarealsofoundinfriedfoodsandmanyprocessedfoods.不健康脂肪也存在于油炸品和加工食品Readthenutritionlabelonprocessedfoodtodiscovertheamountofsaturatedfatsperserving.看加工食品的營(yíng)養(yǎng)標(biāo)示發(fā)現(xiàn)里面有多少不飽和脂肪FruitandVegetables“Healthy”FatsMore多Less少Healthyeatinghabits健康飲食習(xí)慣Eatbreakfast:吃早餐Thismealliterallybreaksanovernightfastandprepsthebodyfortheday.Studiesshowbreakfasteatersaremorelikelytomaintainahealthyweight.”字面解釋?zhuān)褐袛嗔艘灰沟慕?，為一天工作做?zhǔn)備。研究表明吃早餐者更易保持健康體重Eatoften–atleast3mealsaday:

多吃幾餐—至少3餐Ifyouwaittoeatuntilyouareveryhungry,youmaymakefoodchoicesquickly,withoutthinking.如果你很餓才吃，就會(huì)饑不擇食Payattentiontoportionsizes:注意食量Theamountoffoodyou’regiveninapacket

oronarestaurantplateisoften2-3timesmorefoodthanyouneedtoeat!在餐館中一份的量通常是你需要的2-3倍Morehealthyeatinghabits更多健康飲食習(xí)慣

Choose“diets”carefully:慎重選擇節(jié)食Weightmanagementisalifestylechoice.“Diets”thatfocusonspecificfoodsandrestrictotherswhilepromisingquickweightlossareimpossibletokeepuplong-term.Theyoftenleavepeoplefrustratedanddeprived,whichcanresultinweightgain.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(zhǎng)期堅(jiān)持。通常使人郁悶，有剝奪感，反而增重

Keephealthysnacksinyourhouse,office,andbag:放些健康零食在家中，單位，包里

Whenagood-for-youchoiceisalwaysimmediatelyavailable,it’seasiertoavoideatinglesshealthyfoods.好食品隨時(shí)有，就能避免壞食品Readfoodlabels:看標(biāo)簽Thesetellyouhowmuchenergyisinthefood,aswellasfat,sugar,andsodium.這些告訴你食物有多少能量，以及脂肪，糖和鈉Pictureyourstomachasaballoon…想象胃是個(gè)氣球Managinghunger控制饑餓Whenemptytheballoonisshriveledandlifeless.Youmayfeel:當(dāng)氣球癟了你會(huì)感覺(jué)Stomachrumbling肚子叫Nauseous想吐Feelingdizzy頭暈Difficulttoconcentrate精神渙散

Cranky暴躁Lowenergy無(wú)力Whenadequatelyfilledtheballoonisjustright.Youmayfeel:當(dāng)氣球足夠充滿時(shí)，你會(huì)感覺(jué)Content滿足Satisfied滿意Hungersignalsstop不餓Whenoverfilledtheballoonstretchesandbursts.Youmayfeel:當(dāng)過(guò)充氣球脹大爆裂Bloated腹脹Uncomfortable不舒服Full滿Thegoalistorecognizefeelingsofsatisfactionbeforebecomingoverfull.目的是認(rèn)識(shí)飽感避免過(guò)食Managinghunger控制饑餓Whenweeattoofast,eatwhiledoingsomethingelse(likewatchingTVorusingalaptop),oreatwhenwearenothungry,wecanmissourbody’ssatietysignals–thesignsourhungerhasended.當(dāng)進(jìn)食過(guò)快，吃飯時(shí)做事，或不饑而食，就可能錯(cuò)過(guò)過(guò)飽信號(hào)-饑餓停止的標(biāo)志TheHungerScale饑餓衡量Ifyouhit“1”(veryhungry),youmayfeeldesperatetoeat.Thiscanleadtoimpulsivefoodchoices.Youmayalsoeattooquicklyandthenlosetheabilitytorecognizesatietysignals.如果你在1，你感覺(jué)餓極了。而引起沖動(dòng)進(jìn)食?？蓵?huì)爆食而感覺(jué)不到過(guò)飽信號(hào)Ifyouhit“5”(overfull),youhavegivenyourbodymorefoodthanitneeds.如果你在5，你已經(jīng)吃了比需要多的食物1.

VeryHungry很餓2.

Hungry餓3.

ALittleHungry稍餓4.

Satisfied滿足5.

Overfull過(guò)飽It’seasiesttomanageahealthyweightifyoustaybetween“2”and“4”onthehungerscale.如果你在2-4，更易控制健康體重Don’tlettastegotowaist不要越吃越胖Demo1Abitehere,abitethereandyouhaverunup100caloriesormore,injustafewtinytastes.一口這，一口那，為了一點(diǎn)口味就吃了100多卡Youopenthefridgedoor…打開(kāi)冰箱Bite1:?cupoforangejuiceremainsinthecarton.Calories=26一口：1/4杯橙汁=26卡Bite2:2tablespoonsofcerealleftinthebox.Calories=64二口：2勺谷物=64卡Bite3:2teaspoonsofmilkinyourcoffeeshortlyafterarrivingatwork.Calories=20三口：剛到單位，2勺奶放入咖啡You’realreadyupto100extracaloriesandit’snotevenmorningteatime.還沒(méi)開(kāi)始早茶，你已經(jīng)吃了100多卡了Youwillneedtowalkamiletoburnthe100caloriesyou’vejusteaten.Question:Whocanshareanexperienceofeatingwithoutthinking?問(wèn)題：誰(shuí)能分享饑不擇食的經(jīng)歷Satisfyingfoods令人滿意的食物Somefoodsthatarelowincaloriescansatisfyyourhunger.EnergyDensity(ED)measuresthenumberofcaloriesorkilojoulesperserving.Thesevaryforeachfooditem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。.

Asmalldishofcornchipshasthesameenergyas:一碟玉米片等能量等于1apple+1cupofstrawberries+Aplateofcarrotswithhealthydip!蘋(píng)果+一杯草莓+一盤(pán)好沾醬胡蘿卜23raisins:

39calories/13grams=3ED23個(gè)葡萄干：39卡/13克=3ED23grapes:

39calories/55grams

=0.7ED23葡萄：39卡/55克=0.7EDFact:常識(shí)Whenyouchooselowenergydensefoods,youcaneatmuchmorefoodandstillmaintainyourbody’senergybalance.吃低能量食物，你可以吃更多還保持能量平衡FoodDiary:Ifyoubiteit,writeit!

食物記錄：吃了就記下ManypeoplewhomaintainahealthyweightuseadailyFoodDiarytohelp.很多保持健康體重的人使用每日食物記錄輔助InthedailyFoodDiaryrecordthingslike:在每日食物記錄中記下：Whatyouate吃了什么Whenyouate(timeandsituation)時(shí)間，情況Howyoufeltaboutyourfoodchoice(mood,attitudeandstressors)怎么選擇的食物（心情，態(tài)度或刺激點(diǎn)Portionsizeandenergyconsumed(quantitiesandcalories)食量和能量Physicalactivityperformed體力運(yùn)動(dòng)Howyoumanagedcravings如何控制你的食欲Yourweight,bloodpressure,waistmeasurement,energyleveloranyothermeasureofprogress(recordweekly)體重，血壓，腰圍，體能或其他方法AdailyFoodDiarycanhelpyouchartyourprogressandseepatterns.Italsomakesyouaccountable,soyoucanmakebetterchoices.每日食品記錄可以做表看到進(jìn)步圖形。分析還可以使你做出改進(jìn)FoodDiary:Ifyoubiteit,writeit!

食物記錄：吃了就記下DailyFoodDiaryexample:每日食品記錄范例：Physicalactivityandhealth體力運(yùn)動(dòng)和健康Decreasingyourenergyintakebychangingyourdietcanleadtoweightloss.Physicalactivityisimportanttokeepingitoff.改變飲食減少能量攝入能減肥。體力運(yùn)動(dòng)對(duì)減肥也很重要Fact:常識(shí)Physicalactivitycanbeafunwaytospendtimewithyourfamilyandfriends!體力鍛煉可使你和家人朋友度過(guò)美好時(shí)光Ifyouareinactive,you’renotalone…

如果你不運(yùn)動(dòng)，不要一個(gè)人Globally,approximately1.9million

deathseachyearareduetolackofphysicalactivity.全球每年大約190萬(wàn)人因?yàn)槿鄙袤w力運(yùn)動(dòng)死亡。60%ofpeopledonotdotheminimumamountofphysicalactivityrequiredtobehealthy.(30minutesofmoderateactivitydaily,5daysaweek).60%人做不到保持健康的最低體力鍛煉。（每天30分鐘中等鍛煉，每周5天Fact:常識(shí)Mostpeoplearenotactiveenough!大多數(shù)人活動(dòng)不夠Gettingstarted行動(dòng)起來(lái)Youdon’tneedanyspecialequipmentoragymmembershiptostartbeingmoreactive.你不需要的別的設(shè)備或健身卡來(lái)做更多運(yùn)動(dòng)Simpletipstogetyoustarted:簡(jiǎn)單辦法就能開(kāi)始Takethestairsinsteadoftheelevator爬樓梯代替電梯Parkfartherawaythanusual,andwalktoreachyourdestination停車(chē)遠(yuǎn)點(diǎn)，走路到達(dá)Marchonthespot,dopushupsorliftweightswhilewatchingTV踏步走，俯臥撐，看電視時(shí)舉重Getoffthetrainorbusonestopearlyandwalktoyourdestination提前下火車(chē)，汽車(chē)走到地點(diǎn)Activelyplaywithyourchildren.Thisisagreatwaytospendtimetogether多和孩子玩，這是陪他們最好的方法Somemoderatechangesinclude:一些適中的運(yùn)動(dòng)有：Takingawalkorbikerideinsteadofwatchingatelevisionshow散步或騎車(chē)代替看電視Joinasportsleagueordanceclass加入運(yùn)動(dòng)隊(duì)或舞蹈班Walkorbikeridetowork,school,church,orafriend’shouse走路或騎車(chē)出行Joinagym進(jìn)入健身房MakingPhysicalActivityFun讓運(yùn)動(dòng)有趣Brainstormwaystomakewhatyouliketodomorephysical.集體討論怎樣使你喜歡的事動(dòng)起來(lái)？

Whatdoyouliketodo?你喜歡做什么？Howmuchactivityisenough?多少活動(dòng)才夠？Itdependsonyourgoals.Foradults:要看你的目標(biāo)。對(duì)于成人：Longer,morevigoroussessionsmaygiveevengreaterhealthbenefits.

Childr

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