健康体重控制Presentation-healthyWeigh.ppt

, International SOS, 2010. All rights reserved. Unauthorized copy or distribution prohibited.,Healthy Weight Management 健康体重控制,Get there, stay there! 到达，保持,Questionnaires 问卷,Before we begin, please fill out the following sections. 讲座开始之前，请填写下列部分。 Section A: A部分： A little bit about you 关于您自己 Section B: B部分 Before the session 讲座前相关调查 This is not a test. 该问卷非测试性质 It lets us know how effective the session was. 问卷的主要目的是评价讲座的效果,Your responses will be anonymous. 本问卷采用匿名形式。,Before we begin开始前,This information is intended to help a general audience understand, reach and maintain a healthy weight.这些知识想要帮助听课者了解，到达，保持健康体重。 Diet and activity guidelines detailed in this session may change depending on your health condition (chronic illness, medication, etc).课中关于节食和运动指导细节可以你的身体状况变化（慢性病，服药等） If you have been physically inactive, or plan to lose more than 10 kilograms (20 pounds), please consult a healthcare professional. 如果你一直不活动，或想要减轻10公斤以上，请咨询专业人员,As we go through this session, please remember:,A worldwide weight problem体重问题关系全球,Expert groups (like the World Health Organization) are concerned about how many people are overweight. Its getting worse every year 专业团体如一直关注有多少人超重，数字每年都不断增加,Approximately 1.6 billion adults were clinically overweight大约亿成人临床超重 400 million of them were obese (weigh 20% more than “normal” for their age and height)亿是肥胖,Approximately 2.3 billion adults will be clinically overweight大约亿成人临床超重 More than 700 million of them will be obese亿是肥胖 Diabetes deaths will increase by more than 50% worldwide糖尿病致死会增加 ,2005,2015,A worldwide weight problem全球体重问题,Formerly a “rich nation” problem, now dramatically impacting low- and middle-income countries as people:从前富国的问题，今天戏剧性的影响着中低收入国家人民,and less foods high in nutritional value.少营养食物,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 physically demanding.因为科技发展，体力活动减少,Why weight matters为什么体重那么要紧,Your body functions better when you are at your optimal weight. 最佳体重时，身体功能更好。 Being overweight has serious physical side effects, increasing your risk of:超重有严重的副作用，增加如下风险：,High blood pressure高血压 Osteoarthritis骨关节炎 Type 2 diabetes型糖尿病 Heart disease心脏病 Stroke中风 Gallbladder disease胆囊疾病 Sleep apnea睡眠呼吸暂停 Some cancers某些癌症 Some gynecological problems某些妇科病,Fact: 常识Even a small weight loss can improve your overall health!甚至少量减肥也能提高你的整体健康,More reasons why weight matters更多重要性,More confident in social situations.在社会状态中更自信 Increased body confidence.增加了身体自信 More satisfaction with their sex life.性生活更满意 More energy and stamina to enjoy life.更多精力享受生活 More options in styles of clothing.穿更多种衣服 Improved relationships with family and friends.与家庭和朋友增进交往 More comfortable eating or being physically active in public.吃饭更舒服，社交更主动 Feeling no discrimination from others.感觉不再被歧视 Being able to fit in seats e.g. cars, airplanes.能适合座椅 Can move, walk and breathe more easily, and no longer experiencing knee or back problems.行动和呼吸更舒畅，不再受膝，背痛困扰 Feel as though they set a good example for others to follow.感觉好像是楷模,People who lose weight report these positive life improvements: 减肥后人们说了这写改善,What is a “healthy weight”?什么是健康体重,Are generally satisfied with your physical appearance总体上对你的体型满意 Feel comfortable eating and shopping for food in public购买和吃饭时感觉舒适 Use hunger, rather than emotions, to direct eating patterns因为饥饿，不是情绪引导吃饭 Can do most or all of the things you want to do, without weight, food or physical fitness level interfering可以做几乎所有想做的事情，不受体重，身体健康水平的影响,Psychologically, you are at a “healthy weight” when you: 心理上，健康体重是当你：,What is a “healthy weight”?什么是健康体重,Physically, you are at a “healthy weight” when:生理上，健康体重是当你：,Fact: 常识 Its best when your weight is both 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你的体质指数和腰围在正常范围内 You consistently eat a nutritious diet, are physically active, and balance your energy intake with the amount of energy you burn吃营养餐，有活力，平衡能量消耗于摄入,Are you at risk?你有危险么？,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:一些简单的计算可以发现你是否： Overweight or underweight超重或过瘦This involves calculating your “Body Mass Index” or BMI.引入了计算你的体质指数 At risk of developing a medical conditionYour BMI and you waist circumference measurements can help determine your individual risk level.有形成病症的风险 BMI和腰围可以决定个体风险水平,Question: Who was surprised by their results? 问题：谁感到结果很意外？,The good news!好消息,Modest weight loss can: 适度的减肥可： Improve blood pressure改善血压 Lower cholesterol降低胆固醇 Balance sugar levels平衡血糖 Reduce your risk of lifestyle diseases 降低生活方式疾病风险 even if you remain in the “overweight” classification. 即使你还在超重行列中,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 overall health picture. 某人公斤减掉公斤，公斤还是临床超重，但是他改善了整体健康印象,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.减肥后，有些糖尿病人或其他状况甚至可以停止服药。（变动药物前，请咨询医生）,More good news!更多好消息,Both of these lifestyle choices have numerous health benefits in addition to healthy weight management!这两个生活方式有巨大的好处也可以控制体重 The lifestyle changes you make to become healthy are important, regardless of your actual weight.改变生活方式改善健康很重要，不要管重量,Fact: 常识 An active, overweight person who eats nutritiously may be healthier than an inactive person who weighs less.超重的运动的人比重量轻但不运动的人更健康,Its not all about numbers on a scale.不只是秤上的数字 Weight management involves:体重控制包括： Eating a nutritious diet吃营养餐 Being physically active积极活动,The energy balance能量平衡,Energy you eat,Energyyou burn,Your weight is determined by the energy balance.体重由能量平衡决定 When you eat food, you consume energy当你吃饭，摄入能量 When you are physically active, you burn energy当你体力活动，燃烧能量 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.如果能量进出平衡，体重保持不变,Energy you eat,Energyyou burn,If the energy you eat is greater than the energy you burn, you will puton weight.如果摄入能量多，会增重,If the energy you eat is less than the energy you burn, you will lose weight.如果燃烧能量多，会减重,Finding the energy balance,Follow the instructions on Activity Sheet 2 to calculate how much energy you need each day.看活动说明，计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，要做多少体力运动保持能量平衡,Question: Who eats more energy then they burn?问题：谁摄入更多能量燃烧少？,Activity 2,Overriding the energy balance首要的能量平衡,The energy balance is straightforward, but some factors that influence it are not:能量平衡很明显，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.基因可决定你消耗多少能量，甚至怎么感觉饿。 Diseases and drugs can both lead to weight gain or loss as part of their overall impact.疾病和药物作用影响，可使体重增加或减少 Age changes body composition, decreasing muscle mass and increasing fat.年龄改变身体成分，肌肉减少，脂肪增加 Sleep deprivation can physically stress the body, making it more prone to store fat.缺少睡眠可刺激身体更易蓄积脂肪 Stress can cause hormone surges that impact metabolism.压力使激素水平紊乱影响代谢,Your healthcare provider can help you understand these factors and the impact they may have on your weight. 医护人员可以帮你了解这些影响体重的因素,Beyond the energy balance能量平衡的背后,The energy balance explains the biology of weight management.能量平衡解释了体重控制的生物学基础 Reaching, and maintaining a healthy weight is straightforward but it is not simple! If it were, fewer people would be overweight.到达，保持健康体重很直白-但是不简单！不然没有人超重了 Hunger is not the only reason we eat.饥饿不是吃饭的唯一原因,Fact: 常识 Food plays an emotional and social role in most peoples lives. 食物在大多数人的生活中扮演情感和社交角色,My favorite meal我最喜欢的饭,Follow the instructions on Activity Sheet 3.看活动3的说明 Then look at the list of foods in Activity 2 to see how much physical activity you need to do to keep the energy balance.然后看活动2中的食品表，知道多少体力活动要做维持能量平衡,Question: Who can share a strategy for making a healthier meal?问题：谁能分享做健康饮食的方法？,Activity 3,Food choices Marketing食物选择-市场,Many foods, from beer to breakfast cereals, are marketed as fun and exciting products.许多食品，从啤酒到早餐麦片被冠以乐趣和兴奋产品销售 Solution:方法 Look beyond the hype. Ask yourself: “Will the food help me feel full? Give me energy, vitamins, or nutrients? Taste good?”透过广告。问自己：食品会让我吃饱么？给我能量，维生素，或营养，好吃么？,Food choices - Availability,Food is sold in so many places. You can grab a quick meal or snack without thinking.很多地方卖食品，你可以随意买快餐或零食,Solution: 办法 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).吃前问自己：我真的饿么，这是最好的么，或只是最简单的？如果你常吃零食，也许食品记录会帮助你,Food choices - Time,Solution: 办法 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 for use throughout the week.集体讨论一日三餐。从每周一次家庭聚餐开始，这也有助于孩子学习礼节，社交和营养知识。可以一次准备几餐，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!准备健康饮食要用一些时间，有时甚至没有时间吃饭。,Healthy eating at a glance健康饮食一瞥,More多,Less少,Eat fresh fruit and vegetables in a variety of natural colors for maximum nutrients.吃鲜鲜各种颜色水果和蔬菜获得很多营养,Processed produce: Limit juice and fruits canned in syrup. Eat the “real thing” instead for more fiber and fullness.加工食品：少量食用水果罐头，吃鲜品获得更多纤维和全营养,Unsaturated fats are good for your body, but they are high in calories.不饱和脂肪有益，但热量高 Limit your intake of healthy fats to 6 teaspoons a day.限制好脂肪摄入6茶匙每天 Example: Olive and canola oils, avocados, nuts.如：橄榄油，牛油果油等,Saturated fats found in meat and dairy are unhealthy. 肉奶中的饱和脂肪不健康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 label on processed food to discover the amount of saturated fats per serving.看加工食品的营养标示发现里面有多少不饱和脂肪,Fruit and Vegetables,“Healthy” Fats,More多,Less少,Choose bread, pasta, rice, cereals and flour that use whole grains.选择全麦面包，面条等 Wheat, rice, oats, or corn should appear as “whole” in the ingredient list.小麦，米，燕麦应该有全成分,“White” grains are processed, bleached, or refined. This process strips the nutrients and fiber from the natural grains.“白”粮食加工，漂白，精致过。这样天然谷物剥去了营养和纤维,Eat beans, legumes, and lean skinless meats (poultry, seafood), tofu, and low-fat dairy, which are low-fat sources of protein.吃豆类，去皮瘦肉，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.带皮肉，红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,Healthy eating at a glance健康饮食一瞥,More多,Less少,More多,Less少,Result: 结论,Healthy eating habits健康饮食习惯,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.”字面解释：中断了一夜的禁食，为一天工作做准备。研究表明吃早餐者更易保持健康体重,Eat often at least 3 meals a day:多吃几餐至少3餐 If you wait to eat until you are very hungry, you may make food choices quickly, without thinking.如果你很饿才吃，就会饥不择食,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 need to eat!在餐馆中一份的量通常是你需要的2-3倍,More healthy eating habits更多健康饮食习惯,Choose “diets” carefully:慎重选择节食 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 and deprived, which can result in weight gain.体重控制是生活方式。节食着重特别的食物禁止其他食物而保证快速减肥，这不可能长期坚持。通常使人郁闷，有剥夺感，反而增重,Keep healthy snacks in your house, office, and bag:放些健康零食在家中，单位，包里 When a good-for-you choice is always immediately available, its easier to avoid eating less healthy foods.好食品随时有，就能避免坏食品,Read food labels: 看标签 These tell you how much energy is in the food, as well as fat, sugar, and sodium. 这些告诉你食物有多少能量，以及脂肪，糖和钠,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想象胃是个气球,Managing hunger控制饥饿,When empty the balloon is shriveled and lifeless. You may feel:当气球瘪了你会感觉 Stomach rumbling肚子叫Nauseous想吐 Feeling dizzy头晕Difficult to concentrate精神涣散 Cranky暴躁Low energy 无力,When adequately filled the balloon is just right. You may feel:当气球足够充满时，你会感觉 Content满足Satisfied满意 Hunger signals stop不饿,When overfilled the balloon stretches and bursts. You may feel:当过充气球胀大爆裂 Bloated腹胀Uncomfortable不舒服 Full满,The goal is to recognize feelings of satisfaction before becoming overfull.目的是认识饱感避免过食,Managing hunger控制饥饿,When we eat too fast, eat while doing something else (like watching TV or using a laptop), or eat when we are not hungry, we can miss our bodys satiety signals the signs our hunger has ended.当进食过快，吃饭时做事，或不饥而食，就可能错过过饱信号-饥饿停止的标志,The Hunger Scale饥饿衡量,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 and then lose the ability to recognize satiety signals.如果你在1，你感觉饿极了。而引起冲动进食。可会爆食而感觉不到过饱信号 If you hit “5” (overfull), you have given your body more food than it needs.如果你在5，你已经吃了比需要多的食物,1. Very Hungry很饿,2. Hungry饿,3. A Little Hungry稍饿,4. Satisfied满足,5. Overfull过饱,Its easiest to manage a healthy weight if you stay between “2” and “4” on the hunger scale.如果你在2-4，更易控制健康体重,If you cannot get away from the food, like at a party or work event, try:如果你不能离开食品，如聚会或活动，试着： sucking a toothpick or mint含一个牙签或糖 chewing gum口香糖 drinking water or another low-calorie beverage喝水或低热饮料 having a conversation, dancing, 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”提示适当进食,Stop eating a few minutes into the meal, or after the plate is empty吃饭时停几分钟，或吃了一半时 Relax, and take stock of your bodys signals is it satisfied? 放松，感觉下有没有饱？ If you do not need any more food, remove it from your reach:如果你饱了，移开食物 move the food across the table or into another room移开餐桌或其他房间 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，自己离开,Dont let taste 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.一口这，一口那，为了一点口味就吃了100多卡 You open the fridge door打开冰箱 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. 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：刚到单位，2勺奶放入咖啡 Youre already up to 100 extra calories and its not even morning tea time.还没开始早茶，你已经吃了100多卡了 You will need to walk a mile to burn the 100 calories youve just eaten.,Question: Who can share an experience of eating without thinking?问题：谁能分享饥不择食的经历,Satisfying foods令人满意的食物,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一些低热量食物可满足饥饿。ED衡量单位食物的热量是多少卡或千焦。.,A small dish of corn chips has the same energy as: 一碟玉米片等能量等于,1 apple + 1 cup of strawberries + A plate of carrots with healthy dip!苹果+一杯草莓+一盘好沾酱胡萝卜,23 raisins:39 calories/13 grams = 3 ED23个葡萄干：39卡/13克=3ED,23 grapes: 39 calories/55 grams= 0.7 ED23葡萄：39卡/55克=0.7ED,Fact: 常识 When you choose low energy dense foods, you can eat much more food and still maintain your bodys energy balance.吃低能量食物，你可以吃更多还保持能量平衡,Food Diary: If you bite it, write it!食物记录：吃了就记下,Many people who maintain a healthy weight use a daily Food Diary to help. 很多保持健康体重的人使用每日食物记录辅助,In the daily Food Diary record things like:在每日食物记录中记下： What you ate吃了什么 When you ate (time and situation)时间，情况 How you felt about your food choice (mood, attitude and stressors)怎么选择的食物（心情，态度或刺激点 Portion size and energy consumed (quantities and calories)食量和能量 Physical activity performed体力运动 How you managed cravings如何控制你的食欲 Your weight, blood pressure, waist measurement, energy level or any other measure of progress (record weekly)体重，血压，腰围，体能或其他方法,A daily Food Diary can help you chart your progress and see patterns. It also makes you accountable, so you can make better choices.每日食品记录可以做表看到进步图形。分析还可以使你做出改进,Food Diary: If you bite it, write it!食物记录：吃了就记下,Daily Food Diary example:每日食品记录范例：,Physical activity and health体力运动和健康,Decreasing your energy intake by changing your diet can lead to weight loss. Physical activity is important to keeping it off.改变饮食减少能量摄入能减肥。体力运动对减肥也很重要,Fact: 常识 Physical activity can be a fun way to spend time with your family and friends!体力锻炼可使你和家人朋友度过美好时光,If you are inactive, youre not alone如果你不运动，不要一个人,Globally, approximately 1.9 million deaths each year are due to lack of physical activity.全球每年大约190万人因为缺少体力运动死亡。 60% of people do not do the minimum amount of physical activity required to be healthy. (30 minutes of moderate activity daily, 5 days a week).60%人做不到保持健康的最低体力锻炼。（每天30分钟中等锻炼，每周5天,Fact: 常识 Most people are not active enough!大多数人活动不够,Getting started行动起来,You dont need any special equipment or a gym membership to start being more active.你不需要的别的设备或健身卡来做更多运动,Simple tips to get you started:简单办法就能开始 Take the stairs instead of the elevator爬楼梯代替电梯 Park farther away than usual, and walk to reach your destination停车远点，走路到达 March on the spot, do pushups or lift weights while watching TV 踏步走，俯卧撑，看电视时举重 Get off the train or bus one stop early and walk to your destination提前下火车，汽车走到地点 Actively play with your children. This is a great way to spend time together多和孩子玩，这是陪他们最好的方法,Some moderate changes include:一些适中的运动有： Taking a walk or bike ride instead of watching a television show散步或骑车代替看电视 Join a sports league or dance class加入运动队或舞蹈班 Walk or bike ride to work, school, church, or a friends house走路或骑车出行 Join a gym 进入健身房,Making Physical Activity Fun让运动有趣,Brainstorm ways to make what you like to do more physical.集体讨论怎样使你喜欢的事动起来？,What do you like to do?你喜欢做什么？,How much activity is enough?多少活动才够？,It depends on your goals. For adults:要看你的目标。对于成人：,Longer, more vigorous sessions may give even greater health benefits. Children should do at least 60 minutes of moderate to vigorous physical activity every day.儿童应该每天做至少60分钟中等到剧烈的运动,Tip: 提示You do not have to do it all in one go. You can do your 30 minutes of exercise in three separate sessions of 10 minutes.不一定一次做完，可以分3次10分钟阶段完成30分钟锻炼。,Physical Activity: No excuses体力运动：没有借口,Make it fun! 更有趣 Bring along a football or cricket set next time you go on a family outing or BBQ with friends.下次全家外出或者和朋友烧烤时，带一个足球或板球,Sensible SMART goal setting 合理的目标制定,Question: Who will be writing out a SMART goal today?问题：谁要今天制定明智目标么？,Goals are the best tools for making permanent lifestyle changes.目标是改变生活方式的好办法 It is important to set goals that are:这样的目标很重要 Specific具体的 Measureable可操作的 Attainable可达到的大 Realistic实际的 Time framed时间限制,Demo 2,In summary总结,Weight management is a worldwide issue, and getting worse体重控制是全球问题不断恶化 Weight matters because it affects your physical and psychological health.体重影响个人生理和心理健康，所以重要 The good news is even a modest weight loss can improve your overall health picture.好消息是，即使少量减肥也能提高整体健康 Energy balance is simple. Remember to balance the energy you eat with the energy you burn.能量平衡简单，记住平衡摄入和燃烧的能量。,Stay in the healthy eating range and develop healthy eating habits.保持健康食谱养成健康饮食习惯 Healthy eating is only one factor in weight management. Physical activity plays an important role.健康饮食只是体重控制的一个因素。体力运动很重要 Find fun ways to get physically active and make physical activity part of your everyday routine. As little as 30 minutes a day will help protect you against cardiovascular disease. 开心锻炼，体力锻