健康體重控制 presentation-healthy weight

1、,© International SOS, 2010. All rights reserved. Unauthorized copy or distribution prohibited.,Healthy Weight Management健康體重控制,Get there, stay there!到達(dá)，保持,Questionnaires 問卷,Before we begin, please fill out the f

2、ollowing sections. 講座開始之前，請(qǐng)?zhí)顚懴铝胁糠?。Section A: A部分：A little bit about you 關(guān)于您自己 Section B: B部分Before the session 講座前相關(guān)調(diào)查This is not a test. 該問卷非測(cè)試性質(zhì)It lets us know how effec

3、tive the session was.問卷的主要目的是評(píng)價(jià)講座的效果,Your responses will be anonymous.本問卷采用匿名形式。,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(shí)想要幫助聽課者了解，

4、到達(dá)，保持健康體重。Diet and activity guidelines detailed in this session may change depending on your health 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

5、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(qǐng)咨詢專業(yè)人員,As we go through this session, please remember:,A worldwide weight problem體重問題關(guān)系全球,Expert groups (li

6、ke the World Health Organization) are concerned about how many people are overweight. It’s getting worse every year… 專業(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,Approximately 1.6 billion adults were clinically overweight大約１６億成人臨床超重4

7、00 million of them were obese (weigh ~20% more than “normal” for their age and height)４億是肥胖,Approximately 2.3 billion adults will be clinically overweight大約２３億成人臨床超重More than 700 million of them will be obese７億是肥胖Diabe

8、tes deaths will increase by more than 50% worldwide糖尿病致死會(huì)增加　　５０％,2005,2015,,,A worldwide weight problem全球體重問題,Formerly a “rich nation” problem, now dramatically impacting low- and middle-income countries as people:從前富國(guó)的

9、問題，今天戲劇性的影響著中低收入國(guó)家人民,…and less foods high in nutritional value.少營(yíng)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 physic

10、ally 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

11、，增加如下風(fēng)險(xiǎn)：,High blood pressure高血壓Osteoarthritis骨關(guān)節(jié)炎Type 2 diabetes２型糖尿病Heart disease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(shí)Even a small weight

12、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.增加了身體自信More satisfaction with their sex life.性生活更滿意More

13、 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)Feel

14、ing no discrimination from 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 t

15、hey set a good example for others to follow.感覺好像是楷模,People who lose weight report these positive life improvements: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(duì)

16、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 want to do, without weight, food or

17、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

18、體重是當(dāng)你：,,Fact: 常識(shí)It’s 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你的體質(zhì)指數(shù)和腰圍在正常范圍內(nèi)You c

19、onsistently eat a nutritious diet, are physically active, and balance your energy intake with the amount of energy you burn吃營(yíng)養(yǎng)餐，有活力，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

20、,,Activity 1,There are some simple calculations you can do to find out whether you are:一些簡(jiǎn)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 develop

21、ing 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 new

22、s!好消息,Modest weight loss can: 適度的減肥可：Improve blood pressure改善血壓Lower cholesterol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.

23、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 overall health picture. 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

24、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(qǐng)咨詢醫(yī)生）,More good n

25、ews!更多好消息,Both of these lifestyle 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 act

26、ual weight.改變生活方式改善健康很重要，不要管重量,,Fact: 常識(shí)An active, overweight person who eats nutritiously may be healthier than 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,It’s not all about numbers on a scale.不只是秤上的數(shù)字We

27、ight management involves:體重控制包括：Eating a nutritious diet吃營(yíng)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.體重由能量平衡決定When you eat food

28、, 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 y

29、ou burn, your weight will stay the same.如果能量進(jìn)出平衡，體重保持不變,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

30、 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 much energy you need each day.看活動(dòng)２說明，計(jì)算每天你需要多少能量Then look at the list of foo

31、ds 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

32、 balance 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

33、 drugs can both lead to weight gain or loss as part of their overall impact.疾病和藥物作用影響，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

34、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 help you understand these factors and the impact they

35、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

36、– but it is not simple! If it were, fewer people would be overweight.到達(dá)，保持健康體重很直白-但是不簡(jiǎn)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(shí)Food plays an emotional and social role in most people’s lives

37、.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 the list of foods in Activity 2 to see how much physical activity you need to do to keep the energy balance.

38、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(chǎng),Many foods, from beer to breakfast cereals, are marketed as fun and

39、 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(yíng)養(yǎng)，好吃么？,Food

40、 choices - Availability,Food is sold in so many places. You 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,

41、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，這是最好的么，或只是最簡(jiǎn)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

42、 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

43、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(yíng)養(yǎng)知識(shí)?？梢砸淮螠?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。,

44、,Healthy eating at a glance健康飲食一瞥,More多,Less少,Eat fresh fruit and vegetables in a variety of natural colors for maximum nutrients.吃鮮鮮各種顏色水果和蔬菜獲得很多營(yíng)養(yǎng),Processed produce: Limit juice and fruits canned in syrup. Eat the “rea

45、l 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(yíng)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Limit your intake of healthy fats to 6 teaspoons a day.限制好脂肪攝入6

46、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

47、食品Read the nutrition label on processed food to discover the amount of saturated fats per serving.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,Fruit and Vegetables,“Healthy” Fats,More多,Less少,,,Choose bread, pasta, rice, cereals and flour tha

48、t use whole grains.選擇全麥面包，面條等Wheat, rice, oats, or corn should appear as “whole” in the ingredient list.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

49、the natural grains.“白”糧食加工，漂白，精致過。這樣天然谷物剝?nèi)チ藸I(yíng)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，豆腐，低脂奶等地脂蛋白,Meat with skin on it, or

50、gan 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 dissatisfactio

51、n!,Whole Grains全谷,Low-fat Proteins低脂蛋白,Healthy 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

52、 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,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, yo

53、u 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 you’re given in a packet or on a restaurant plate is often 2-3 times more food than you need to eat!

54、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

55、 are impossible to keep up long-term. They often leave people frustrated 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(zhǎng)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,

56、 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, it’s easier to avoid eating less healthy foods.好食品隨時(shí)有，就能避免壞食品,Read food labels: 看標(biāo)簽These tell you how much energy is in the food, as

57、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

58、 balloon…想象胃是個(gè)氣球,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 a

59、dequately 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 signals 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F

60、ull滿,,The goal is to recognize feelings of satisfaction before becoming overfull.目的是認(rèn)識(shí)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 a laptop), or eat when we a

61、re not hungry, we can miss our body’s 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(hào)-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 t

62、o 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(hào)If you hit “5” (overfull), you have given your body more food than it need

63、s.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,,It’s easiest to manage a healthy weight if you stay between “2” and “4” on the hunger scale.如果你在2-4，更易控制健康體重,If you

64、 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, danci

65、ng, 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

66、 few minutes into the meal, or after the plate is ½ empty吃飯時(shí)停幾分鐘，或吃了一半時(shí)Relax, and take stock of your body’s 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

67、，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,,Don’t let taste go to waist不要越吃越胖,Demo 1,A bite her

68、e, 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 1:¼ cup of orange juice remains in the carton. Calories = 26 一口：1/4杯橙汁=2

69、6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：剛到單位，2勺奶放入咖啡You’