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.这这些知识识想要 帮助听课课者了解，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. 如果你一直不活动动，或想要 减轻轻10公斤以上，请请咨询专业询专业 人员员 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.因为为科技发发展，体力活动动减 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 condition Your 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? 问题问题 ：谁谁感到结结果很意外？ 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， 公斤还还是临临床超重，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 Energy you 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 果能量进进出平衡，体重 保持不变变 Energy you eat Energy you burn If the energy you eat is greater than the energy you burn, you will put on weight.如果摄摄入能量 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?问题问题 ： 谁摄谁摄 入更多能量燃烧烧少？ 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.饥饿饥饿 不是吃饭饭的唯一原因 Fact: 常识识 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?问题问题 ：谁谁能分 享做健康饮饮食的方法？ 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.许许多食品，从啤酒 到早餐麦片被冠以乐乐趣和兴奋产兴奋产 品销销 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.很多地方卖卖 食品，你可以随意买买快餐或零食 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!准备备健康饮饮食要用一些时间时间 ，有时时 甚至没有时间时间 吃饭饭。 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:当气球瘪瘪了你会感觉觉 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:当气球足够够充满时满时 ，你会感觉觉 Content满足Satisfied满意 Hunger signals stop不饿 When overfilled the balloon stretches and bursts. You may feel:当过过充气球胀胀大爆裂 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 饿饿 2. Hungry饿饿 3. A Little Hungry 稍饿饿 4. Satisfied满满足 5. Overfull过饱过饱 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，如聚会或活动动，试试着： 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.一口这这，一口那，为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?问题问题 ：谁谁能分 享饥饥不择择食的经历经历 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 Time时间时间Food食物Feelings感觉觉How I can improve改进进 8.00amCoffee with sugar and milk, toast with low-fat margarine and jam.糖 奶咖啡，果酱人造黄油 面包片 Very hungry. Ate all my breakfast and wanted more. 很饿。吃完早餐还 想要 Try eating wholemeal cereal with low-fat milk. (Better ED foods)吃全谷物 和低脂奶 11.00amLow-fat yogurt低脂酸奶Stomach rumblings.肚子叫 Add fresh fruit and grains. Will help keep my energy going.加鲜水果和谷物，保持 体能 1.00pmChicken sandwich. Coffee with sugar and milk.鸡肉三明治。糖奶 咖啡 At work. I was rushed and hungry. Did not feel satisfied.着急 工作，饿。没吃饱 Pack a healthy lunch and schedule my day better to allow at least 20 minutes to eat lunch.带了健康饭，最好 安排最少20分钟吃午饭 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 Physical activity reduces your risk of:体力运动动降低风风 险险： Physical activity can also: 体力锻炼锻炼也可： Cardiovascular disease心血管病 Diabetes糖尿病 Stroke中风 Colon a