糟糕wwk 发表于 2024-3-12 16:37:36

官方出手教减肥？全国各地都不同……建议收藏！

<!----><style type="text/css">html{font-size:375%}</style><link href="https://pics.app.cnyw.net/static/publish/css/style.css?v=1605251010503" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010503"><!--    付费贴-->    <div class="preview_article ">            <!---->    <section class="empty_paragraph"><p>&ldquo;春天不减肥，夏天徒伤悲&rdquo;</p><p>春天来临，你是否在默默计划减肥了？</p><p>减肥期间到底该怎么吃？</p><p><strong>近日，国家卫健委制定的</strong></p><p><strong>《成人肥胖食养指南（2024年版）》刷屏</strong></p><p class="qf_image big noneditable" contenteditable="false">手把手教你科学减肥！<img src="https://pics.app.cnyw.net/backend/20240312163551_17_Fn2VmbczJ58hFg9C8nCk8iX8Dv7N.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" width="1500" height="1294" data-qf-origin="backend/20240312163551_17_Fn2VmbczJ58hFg9C8nCk8iX8Dv7N.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="backend/20240312163551_17_Fn2VmbczJ58hFg9C8nCk8iX8Dv7N.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p>&nbsp;</p><p>值得注意的是</p><p><strong>这份食谱细化到了</strong></p><p><strong>全国各地区的春夏秋冬</strong></p><p>并贴心地</p><p>备注上了食谱的&ldquo;总能量&rdquo;</p><p>&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics.app.cnyw.net/backend/20240312163602_17_FmPXLWpap3N5R8N9C53sASIX5LVz.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" width="1212" height="590" data-qf-origin="backend/20240312163602_17_FmPXLWpap3N5R8N9C53sASIX5LVz.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="backend/20240312163602_17_FmPXLWpap3N5R8N9C53sASIX5LVz.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p>&nbsp;</p><p>例如<strong>东北地区</strong>的春季食谱</p><p>就有&ldquo;铁锅炖鱼&rdquo;&ldquo;菜包饭&rdquo;</p><p><strong>西北地区</strong>的食谱里有&ldquo;臊子面&rdquo;&ldquo;油泼面&rdquo;</p><p>都是当地好找的食物</p><p>&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics.app.cnyw.net/backend/20240312163611_17_FhdDJVeU2MMz5BeqbkuoYs9i6Ukq.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" width="1252" height="1158" data-qf-origin="backend/20240312163611_17_FhdDJVeU2MMz5BeqbkuoYs9i6Ukq.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="backend/20240312163611_17_FhdDJVeU2MMz5BeqbkuoYs9i6Ukq.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p>&nbsp;</p><p><strong>课代表划重点时间<br /></strong></p><p><strong></strong></p><p>&nbsp;</p><p><strong>这些要多吃</strong></p><p>&nbsp;</p><p>01、鼓励主食以<strong>全谷物</strong>为主，适当增加粗粮并减少精白米面摄入。</p><section data-role="list"><section data-role="list"><section data-role="list"><section data-tools="135编辑器" data-id="107513"><section><section><section><section>02、保障足量的<strong>新鲜蔬果</strong>摄入，但要减少高糖水果及高淀粉含量蔬菜的摄入。</section></section></section><section><section><section></section><section>03、优先选择<strong>脂肪含量低</strong>的食材，如瘦肉、去皮鸡胸肉、鱼虾等。</section></section></section><section><section><section></section><section>04、优先选择<strong>低脂或脱脂奶类。</strong></section><section></section></section></section></section></section></section></section></section><p class="qf_image big noneditable" contenteditable="false"><img src="https://pics.app.cnyw.net/backend/20240312163631_17_FmKzrieaNNTC79CCKZzdYGnyDy-V.jpg?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" width="1245" height="1581" data-qf-origin="backend/20240312163631_17_FmKzrieaNNTC79CCKZzdYGnyDy-V.jpg?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="backend/20240312163631_17_FmKzrieaNNTC79CCKZzdYGnyDy-V.jpg?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p><strong>这些要少吃/不吃</strong></p><p>&nbsp;</p><section data-tools="135编辑器" data-id="107513"><section><section><section><section>01、减重期间应少吃油炸食品、含糖烘焙糕点、糖果、肥肉等<strong>高能量食物</strong>（高能量食物通常是指提供400kcal/100g 以上能量的食物）。</section></section></section><section><section><section></section><section>02、减重期间饮食要<strong>清淡，</strong>每天食盐摄入量不超过5g，烹调油不超过20~25g，添加糖的摄入量最好控制在25g以下。</section></section></section><section><section><section></section><section>03、减重期间应<strong>严格限制饮酒。</strong>&nbsp;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。</section><section></section><section></section></section></section></section></section><p><strong>每天吃多少？</strong></p><p>&nbsp;</p><p>减肥期间究竟该吃多少？</p><p>3个方法教你计算&darr;&darr;</p><section data-tools="135编辑器" data-id="135393"><section><section><section><section><section data-width="85%"></section><section><section><strong>方法一、</strong>正常情况下，不同人群每天的能量需要量如下&darr;</section></section></section></section><section><section data-autoskip="1"><p class="qf_image big noneditable" contenteditable="false"><br /><img src="https://pics.app.cnyw.net/backend/20240312163707_17_FshGfCpmi9xsxGT8t-CIasrKlEC7.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" width="1280" height="301" data-qf-origin="backend/20240312163707_17_FshGfCpmi9xsxGT8t-CIasrKlEC7.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" data-qf-thumb="backend/20240312163707_17_FshGfCpmi9xsxGT8t-CIasrKlEC7.png?watermark/1/image/aHR0cDovL3BpY3MuYXBwLmNueXcubmV0L18yMDE5MDQyNTA5MTYwMF81Y2MxMGE1MDc5ZjY2LnBuZw==/dissolve/100/gravity/SouthEast" /></p><p>&nbsp;</p><p>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 的限能量平衡膳食。</p></section></section><section><section><section></section><section><strong>方法二、</strong>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。</section></section></section></section><section><section><section><section></section><section><strong>方法三、</strong>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。</section></section></section></section><section><section><section><section></section></section></section></section></section></section><p><strong>科学减肥</strong></p><p><strong>一定要记住这4件事&darr;&darr;</strong></p><p>&nbsp;</p><section data-role="list"><section data-role="list"><p>《成人肥胖食养指南（2024年版）》建议</p><p>三大宏量营养素的供能比分别为</p><p>脂肪20%~30%，蛋白质15%~20%</p><p>碳水化合物50%~60%</p><p>推荐早中晚三餐供能比为3:4:3</p></section></section><section data-role="list"><section data-role="list"></section></section><section data-role="list"><section data-role="title" data-tools="135编辑器" data-id="129234"><section><section><section><section><strong>01、定时定量规律进餐</strong></section><section></section></section></section></section></section><p>虽然减肥需要控制食物的摄入</p><p>但盲目少吃或不吃不可取</p><p>过度饥饿反而可能会导致进食过量</p><p>要做到重视早餐，不漏餐</p><p>晚餐勿过晚进食</p><p>建议在17:00～19:00 进食晚餐</p><p>晚餐后不宜再进食任何食物</p><p>但可以饮水</p><p>&nbsp;</p><section data-role="title" data-tools="135编辑器" data-id="129234"><section><section><section><section><strong>02、少吃零食，少喝饮料，不吃夜宵</strong></section><section></section></section></section></section></section><p>不论在家还是在外就餐</p><p>都应力求做到饮食有节制、科学搭配</p><p>不暴饮暴食</p><p>控制随意进食零食、喝饮料</p><p>避免吃夜宵</p><p>&nbsp;</p><section data-role="title" data-tools="135编辑器" data-id="129234"><section><section><section><section><strong>03、进餐宜细嚼慢咽</strong></section><section></section></section></section></section></section><p>摄入同样的食物</p><p>细嚼慢咽有利于减少总食量</p><p>减缓进餐速度</p<p>可以增加饱腹感，降低饥饿感</p><p>&nbsp;</p><section data-role="title" data-tools="135编辑器" data-id="129234"><section><section><section><section><strong>04、适当改变进餐顺序</strong></section><section></section></section></section></section></section><p>适当改变进餐顺序</p><p>也是一种简单、易行、有效的减重方法</p><p>按照&ldquo;蔬菜一肉类一主食&rdquo;的顺序进餐</p><p>有助于减少高能量食物的进食量</p><p>&nbsp;</p></section><section data-role="title" data-tools="135编辑器" data-id="93273" data-color="#347d6c"><section><section><p><strong>除了吃<br />减肥还有这几个法宝</strong></p></section></section></section><p>&nbsp;</p><p><strong>睡觉</strong></p><p>睡个好觉对减肥来说有多重要？</p><p>经常熬夜、睡眠不足、作息无规律</p><p>可引起内分泌紊乱</p><p>脂肪代谢异常，导致&ldquo;过劳肥&rdquo;</p><p>肥胖患者应按昼夜生物节律</p><p>保证每日7 小时左右的睡眠时间</p><p draggable="true">建议在23点之前上床睡觉</p><p draggable="true">&nbsp;</p><p><strong>&zwj;运动&zwj;</strong></p><p>身体活动不足或缺乏和久坐的静态生活方式</p><p>是肥胖发生的重要原因</p><p>肥胖患者减重的运动原则是</p><p draggable="true">中低强度有氧运动为主，抗阻运动为辅</p><p>每周进行150~300分钟</p><p>中等强度的有氧运动</p><p>每周5~7天，至少隔天运动1次</p><p>抗阻运动每周2~3天</p><p>隔天1次，每次10~20分钟</p><p>每周通过运动消耗能量2000kcal或以上</p><p>&nbsp;</p><p><strong>少坐</strong></p><p>此外，每天静坐和被动视屏时间</p><p>要控制在2~4 小时以内</p><p>对于长期静坐或伏案工作者</p><p>每小时要起来活动 3~5 分钟</p><p>&nbsp;</p><p>此外，减肥要循序渐进</p><p>较为理想的减重目标应该是</p><p><strong>6个月内减少当前体重的5%~10%</strong></p><p><strong>合理的减重速度为每月减2~4kg</strong></p><p>&nbsp;</p><p>&nbsp;</p><section data-role="outer"><section data-role="paragraph"><hr /><p>中国青年报（整理：陈垠杉）来源：央视一套微信公众号、国家卫生健康委官网、网友评论等</p></section></section></section>    <!----></div>            

心不在焉矣 发表于 2024-3-13 00:29:07

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