So useful! 10 words of the Peking Union Medical College Hospital nutrition expert young people: you should listen to

Young man, you think about health, think of how nutritious and thinking about how slim, how not, but do you really know what to do?

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With a higher degree does not necessarily have higher health literacy! In 2013, called “health now–health, vitality in the workplace for young heart” public health forums, lectures of the Peking Union Medical College Hospital Clinical Nutrition Department Director Yu Kang won rounds of applause. Health times editor Professor Yu Kang consent, and published.

1 nutrition is not a food fight

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We said that nutrition is not a food fight, to proper nutrition is not to turn everyone into an ascetic. Our goal is that through proper nutrition so that everyone is healthy when the harvest, while the harvest of the delicious pleasure in life.

Just enjoy the pleasures of food, your nutritional life, instead I wear a Lei, disgusted with the State of nutrition conditioning, but happy to absorb nutrients. Do their own nutrition doctor and happily enjoy the benefits of a healthy diet.

≠ 2 nutrition diet

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Ourselves to the several circles, nutrition is not equal to the diet, the diet will cause a lot of nutrients, such as B12. Nutrition is not a quick fix, said I heard a nutrition lecture today, tomorrow will become a nutrition’s got talent? It can’t be. Today is just a beginning, and there are a number of steps needed to go.

Also, nutritional rebalancing is not the next meal, before a delicious fried foods or Youtiao, I know it is not healthy, but resist the temptation and ate, and then told their next meal to make come back, thus causing nutrient management become empty words. So must adhere to, rather than tztz.

From the perspective of management of cardiovascular health, hope to prevention. Prevention is in place and finally less energy spent on treatment, loss. Second, management to individuals, often on Twitter let me bask in what I ate, I said I didn’t want to do this, because the individual difference is very big, my 1.8-meter men and 1.5-meter women can eat the same? Third, the Act now. This knowledge, if you agree, will start operations today, rather than waiting for an auspicious, waiting for a pleasurable time, even we can implement it in the Hall.

3 thinner healthier more beautiful ≠ thinner

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Thinner the more beautiful it is a lot of people in the workplace a popular saying, in fact, people do not know, in the case of thin will cause a lot of related diseases and even death, can lead to serious damage in the cardiovascular system.

We present an important index of body mass index, body weight divided by the square of one’s height, between China’s normal is 18.5 to 24.0 (No 24). Equal to and higher than 24.0 we call overweight, equal to more than 28.0 called obesity, we called underweight below 18.5. BMI with mortality and morbidity is an English letter u-shaped curve. When the weight is very light when blind weight loss, can also lead to high death rates go up. Therefore, the weight should be maintained at a reasonable range, heart health can be the best protection.

4 does not need to choose a healthier auspicious

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Nutritional rebalancing is not the next meal, before a delicious fried foods or Youtiao, I know it is not healthy, but resist the temptation and ate, and then told their next meal to make come back, thus causing nutrient management become empty words. So must adhere to, rather than tztz.

5 vitamins is to eat well

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Also some of the “capsule”, professional travel, take it will take a lot of vitamins, these things may be needed, but only if you have normal to eat a good meal before, on that basis according to the body needs to add some vitamins. But some people use it as a meal.

6 sit still = death

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The last 20 years we have entered the era of the sedentary, sat there calling for work, sat little sent the letter from work, driving the auto mileage and longer, such a result is, because it is not caused by energy consumption decreased by 800,000 a day card, equivalent to 42 food energy.

United Kingdom according to a new report in the Lancet, a medical journal, “couch, watch TV” type way of killing about 5 million people each year. And the number of drug deaths.

7 hope to control oil and salt

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I hope everybody can control oil and salt, not exceeding 25G per day, two tablespoons, compared with a national average eat 4 tablespoons half, Beijing people to 8 scoop in half. In addition, depends on the type of oil, we now find the total amount of oil increasing, who’s “contribution”? Trans fat and saturated fat. Hope you increase monounsaturated oils, such as deep-sea fish intake, eating two or three times a week, while reducing saturated fats, animal fats and trans fat intake.

Also we want to control salt and health standard is 6g per day. A salted duck egg equivalent 1g 3.3G,6 ml soy sauce salt content, while Beijing people per day more than the average amount of salt in 13g, Northeast China, Shandong and even up to 22g per cent, causing high blood pressure prevalence increased in the North. It may also cause stomach damage and accelerated osteoporosis, because once the heavy, very difficult to light. So in young people in the workplace will be consciously controlled.

8 larger around the waist, shorter life expectancy

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Men’s 5 stages after graduation from 2 years, 4 years, 8 years to graduate more than ten years, what has changed? In addition to losing my hair more and more, is growing around the waist. Class reunion, really controls good students also have several around the waist? Cannot do much. Then we must remind ourselves that the larger around the waist to bring chronic complications are relatively higher, life expectancy is relatively shorter. Weight with waist circumference increased, risk of hypertension, coronary heart disease, diabetes, Dyslipidemia, is extremely high. So today for waistline control, males do not exceed 85 cm, females no more than 80 cm. I have a homework, go home and measure her waist. Waist: men should not exceed 85 cm, and women no more than 80 cm. Did you reach your waist measurement?

9 weight-only “six words”

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How to lose weight? Six words, it tube mouth, move its leg, reducing the starting point of a pipe is shut up, and then brisk walking 30 minutes a day, will have a significant health benefit. What is bite? 8 tablets of pistachio is one, 10 tablets of peanuts is one, if you eat dumplings in the North, half a dumpling is a mouthful. On the basis of normal eating and exercise the same day addition (38.5 kcal), 365 a year, cumulative net weight 1.5 kg.

We must pay attention to strengthening a 30-minute walk. 3% reduction in energy intake plus 30 minutes of daily exercise, we can effectively reduce future obesity in adulthood risk and risk of Dyslipidemia. 150 minutes of exercise a week is essential. For example, walking, 6000 steps per day, carrying a pedometer. European studies have shown that 30-60 minutes a day, stick some time, incidence of adverse cardiac events was significantly reduced, and walk everyone and does not require special environments, equipment. Expert at T3 terminal that we have missed, and around the lounge a few times.

10 adhere to change three months you 30

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My worry is that you do not, I’m worried about you not to insist, as long as you keep doing, formed by three months, or to change your eating habits, and the three-month change will give you benefit from 3 to 30 years. To encourage yourself, there are around friends and family together to encourage you, to draw up specific plans, such as a 6000 steps.

Also establish short and long-term goals, starting with a spoonful of oil control, you can keep a food diary can be a little small, reminding myself in the kitchen cops, increase the pleasures of life, is also a good way to self-management.

We have to fight a protracted war, as well as for team collaboration. A few obese people got together and established weight-loss group. Hope to adhere, as adherence to the reward is good health, the return is not for everything.

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