Bilingual丨官方教减肥!国家卫健委甚至列出了各地食谱……
“泉城啄木鸟”活动持续进行中
本文转载自中国日报双语新闻微信公众号
近日,国家卫生健康委发布了成人、儿童青少年肥胖食养指南,指南指出,我国18岁及以上居民肥胖率呈上升趋势,儿童青少年肥胖率快速上升。
图源:视觉中国
China's National Health Commission recently released guidelines addressing the growing obesity trend among Chinese residents aged 18 and above, as well as the rapid rise in obesity rates among children and adolescents.
指南介绍,我国18岁及以上居民肥胖率达16.4%,6岁以下儿童肥胖率为3.6%,6至17岁儿童青少年肥胖率为7.9%。而1982年,我国7~17岁儿童青少年肥胖率仅为0.2%。
The guidelines revealed a 16.4 percent obesity rate among Chinese adults aged 18 and above, with rates of 3.6 percent for children under 6 years old and 7.9 percent for children and adolescents aged 6 to 17. In contrast, in 1982, the obesity rate among children and adolescents aged 7 to 17 was only 0.2 percent.
图源:央视新闻
城市儿童青少年肥胖率较高,农村儿童青少年肥胖率增长迅速。有研究预测,到2030年,我国成年人超重肥胖率可达65.3%。
The report also highlighted higher obesity rates among urban children and adolescents, with rapidly increasing rates among their rural counterparts. Research suggests that by 2030, the overweight and obesity rate among Chinese adults could reach 65.3 percent.
减肥期间怎么吃?
例如东北地区的春季食谱就有“铁锅炖鱼”、“菜包饭”,西北地区的食谱里有“臊子面”、“油泼面”,都是当地好找的食物。
这些要多吃:
➀ 鼓励主食以全谷物为主,适当增加粗粮并减少精白米面摄入。
Emphasize whole grains as the main staple and reduce refined white rice and flour.
Consume ample fresh vegetables and fruits while cutting down on high-sugar fruits and starchy vegetables.
➂ 优先选择脂肪含量低的食材,如瘦肉、去皮鸡胸肉、鱼虾等。Choose lean meats, skinless chicken breast, fish, and shrimp as primary protein sources.
➃ 优先选择低脂或脱脂奶类。
Opt for low-fat or skimmed dairy products.
这些少吃或不吃:
Limit high-energy foods like fried foods, sugary pastries, candies, and fatty meats.
Follow a light diet with a daily salt intake under 5g, cooking oil below 20-25g, and an added sugar intake less than 25g.
➂ 减重期间应严格限制饮酒。 每克酒精可产生约 7kcal 能量,远高于同质量的碳水化合物和蛋白质产生的能量值。
Strictly restrict alcohol consumption due to its high-calorie content (approximately 7kcal per gram), surpassing the energy value of the same quantity of carbohydrates and proteins.
减肥期间每天吃多少?
减肥期间究竟该吃多少?3个方法教你计算。
方法一、正常情况下,不同人群每天的能量需要量如下↓
减肥人士推荐每日能量摄入平均降低30%~50%或降低500~1000kcal,或推荐每日能量摄入男性1200~1500kcal、女性1000~1200kcal 的能量平衡膳食。
方法二、可根据不同个体基础代谢率和身体活动相应的实际能量需要量,分别给予超重和肥胖个体85%和80%的摄入标准,以达到能量负平衡,同时能满足能量摄入高于人体基础代谢率的基本需求,帮助减重、减少体脂。
方法三、可根据身高(cm)-105 计算出理想体重(kg),再乘以能量系数15~35kcal/kg(一般卧床者15kcal/kg、轻身体活动者 20~25kcal/kg、中身体活动者30kcal/kg、重身体活动者 35kcal/kg),计算成人个体化的一日能量。
图源:视觉中国
除了饮食之外,还要注意多运动,保持充足的睡眠,养成健康的生活方式。让我们一起减肥成功!
推 荐 阅 读
热词来了 | 新质生产力 new quality productive forces