保健 - 第97期 - page 44

44
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Obesity Has Become the World’s Public Enemy
As on Earth, ¼ are over-weight, it’s already a real social & economic burden to developed & developing countries, including
China. China has 27.8% overweight; 5.55% obese and rapidly increasing; in children, figures are worse: at 12% & 8%
respectively! Obesity raises blood pressure; ruins the lungs, the heart & blood vessels, the liver and the bones & joints. The
genetic theory for obesity is actively sought but not so valid for obesity control. As drugs alone are discouraged for obesity, it
is best to try “dieting” & exercise”. As 0.5 Kg of fat produces ~3,500 Cal, reducing 500 Cal/day leads to a loss of 0.5 Kg/week.
Avoid more aggressive reductions, lest nutrition suffers. Optimize nutrition, minerals & vitamins; lean meat, fish, eggs and soy
products are good for protein; avoid fat, nuts, and oily items: limit fat to <40 g; avoid cereals and sugars. Take 3 regular meals;
chew slowly; be physically active; avoid snacks, sweats and sugary drinks. Try exercising 20-30 min/day: burns 300 Cal: in 1-2
weeks, loses 0.5 Kg. As rebound may occur on stopping aerobic exercises, regularity is the key!
ࠠ 0.5ʮ˘€0.5ʮ˘᜗ই ߒ ўᆠঐ3500ɷ̔fШϓ
ɛӊ˚ʔ੻Э׵ 1200 ɷ̔ٙᙲɝdщۆ dɛ᜗ೌ ج
ᐏ੻ԑ੄ٙᐄቮ९f
2. ਂՑᐄቮ̻ፅ
ίࠢՓᆠঐٙᇍఖlzdΥଣτરஐͣሯeই ٴ ձ၁
˥ʷΥ ي ٙආඎd ڭ ᗇೌዚ᜾ձၪ͛९ٙԶഗ̂
ԑfஐͣሯj̙ΦᆰЂe௡ᗳeஐᗳʿԌႡۜfই
ٴ jʔΦ٭Ђe೷ ؈ e ذ ইdӊ˚ই ٴ ᙲɝඎᏐᘌ
ࣸછՓί 40 д˸lzf၁˥ʷΥي jࠢՓᇅᗳձጟٙ
ආ࠮fೌዚ᜾ձၪ͛९jԸ๕׵อᒻᇴൄձ˥ ؈ d
ɽ ߒ500д̸̛f
3. ቮϓԄλභ࠮୦࿕f
1) ɧ᎛֛ඎfኽ಻ၑdڡ ϋӲɾɓ˂ٙආ࠮ඎɽߧ
νɨjᔋ࠮ 500дdஐɓ ࡈ dᆰЂ 100дd௡ 150
дdԌᗳ200дdᇴൄ500дdˬ̲200дdಔذي
25 дf
2) ୚ᘍ࿔ۚfϞਖ਼࢕ਂཀ༊᜕d٭ ߛӲɿ͜ 8~10ʱ
ᙒΦҁٙ࠮ ي dऊᆰ٫͜ə 13~16 ʱᙒʑΦҁi
ߛ٭ɾɿ͜ə11~13 ʱᙒΦҁٙ࠮يdऊᆰɾɿ ۍ
ც ࠅ 15~18 ʱᙒΦҁfࠢՓ ߛ ɛٙආ࠮஺ ܓ 19մ
ܝ dӲɿಯࠠ4000дdɾɿಯࠠ4500дf
3) εΦεਗf޼Ӻ༟ࣘڌ ׼d ߛɛၾᆰɿίցගೌ
ޟ ਜйdऊঃٙᆠঐɽߧ ޴ഃfᗫᒟ݊ίͣ˂d
ߛ ɿ ݺ ਗˇdԒ᜗lz௅ݺ ਗᒈ׵ᇠ࿔d˸ߧ ᆠঐ
ጐπᔷʷމ ইٴ f
4) ˇΦཧ࠮e଩࠮ձ଩භࣘfԷνӊ100д ڀ͛e̷
дɢЇˇ̙ପ͛ᆠঐ500ɷ̔d޴຅׵Φආ˴࠮
150дf
̤̮dί¨ື࠮©ಯ٭ٙཀ೻ʕdɰც ࠅ ᄣ̋༶ਗ
ᒦ๪fΪ މ ¨ື࠮©݊ މ əಯˇᙲɝٙঐඎdԴ٭
٫ߛ̰̘٭ ߛ ٙ¨ي ሯਿᓾ©iϾ¨༶ਗ©ۆ ݊ މ
əһҞઠeһϞࣖٙऊঃεቱইٴ f
ਖ਼࢕ܸ̈d߰ӊ˚਺ܵᒦ๪20~30 ʱᙒdԴᆠঐऊঃ
༺ 300 ɷ̸̛̔dߒ 1~2 մу̙Դ᜗ࠠಯჀ 500д̸
̛fϾᒦ๪ٙ˙όϞ͂ଢe༪ᖬe م ʆeൺӉe༷
آ ഃdޟ Їɪɨᅽ૒e౳Ӊɰʔ̰ މ ɓ၇ᒦ๪f࠽
੻౤፴ٙ݊dϞः˾ᑽ༶ਗdᏐܵʘ˸㛬dʲʔ̙
̒௄Ͼᄻfν ؈ ᒦ๪ʕ௄৾˟d ۆ ই ٴ ୚ ߤ᜗ጐɦ
ึᄣɽdϾԴ᜗ࠠ ܨ ూՑ༶ਗ ۃ ˥̻d ޟ ЇˀᅁЇ
ˢࡡԸᒔߛ Ԭf
ኽ಻֛dऊঃ3500 ɷ̔ᆠঐdఱ̙ಯˇ᜗ࠠ 0.5 ʮ
˘fν ؈ භ࠮ʔᄣ̋dӊ˂ӉБ1 ʃࣛd 1 ࡈ ˜ఱঐ
ऊঃᆠঐ3600ɷ̔d᜗ࠠఱঐɨࠥ 0.5ʮ˘dɓϋఱ
݊ 6ʮ˘f
ၝɪࠑהd̥٫ߛ٭ࠅ ਺ܵ¨ື࠮©ၾ¨༶ਗ©d
ߛ٭ɓ֛ঐ੻ՑϞࣖٙ༿ՓdԨ˲ᒔЫɓ ࡈ ਄ੰe
ౕҞêတІڦ ٙԒ᜗ၾ͛ݺ f