Weight Management for a Healthy Heart
达到并保持健康的体重是你能为心脏做的最好的事情之一. 体重增加与血液中胆固醇、血压升高和患心脏病的风险有关 糖尿病.
How do I know if I'm overweight?
身体质量指数(BMI)是我们用来评估体重的一种工具. Here's how BMI is calculated:
Height (in meters, squared)
美国国立卫生研究院(NIH)对BMI范围的分类如下:
Underweight = Less than 18.5
Normal Weight = 18.6 to 24.9
Overweight = 25 to 29.9
Grade 1 肥胖 = 30 to 34.9
Grade 2 肥胖 = 35 to 39.9
Grade 3 肥胖 = 40 or Above
This is a rough guide. 肌肉发达的男性或女性即使BMI达到27或28也不会超重.
目标是达到对你来说最健康的体重. Not everyone needs to have a BMI in the normal range; it's possible to be fit and healthy at a heavier weight. 然而,超重或肥胖的人,特别是如果他们有 risk factors for heart disease – such as high cholesterol, 高血压或高血糖-将受益于即使是少量的减肥. 防止体重进一步增加是一个重要的开始.
What are the keys to a healthy weight?
达到健康体重的最好方法不是遵循短期饮食或计划. 相反,把重点放在永久的、积极的改变上,促进终身健康和幸福.
Here are three keys to a healthy weight:
1. 吃得好
- Don't skip meals – this may lead to overeating later. 当一日三餐和零食少且分散时,减肥最成功.
- Eat balanced meals. 选择多种多样的食物对身体健康很重要, but control portion sizes and avoid second servings. 试着把下面这些建议记在心里:
- 用瘦肉蛋白填满你盘子的四分之一——这个份量相当于你的手掌大小. 瘦肉蛋白的来源包括鱼(尤其是鲑鱼)、家禽、蛋清和豆腐.
- 然后用番茄等非淀粉类蔬菜填满至少一半的盘子, salads and other greens, 西兰花, 胡萝卜, mushrooms and green beans.
- 如果需要,可以加一小份水果或一杯低脂或脱脂牛奶或酸奶. Or, enjoy these as a between-meals snack instead.
- 少吃饱和脂肪含量高的食物,因为脂肪是热量的集中来源.
- Choose lean meats. 在食用肉类和家禽之前,要修剪掉看得见的脂肪.
- 使用低脂肪的烹饪方法,如烘焙、烤、烤、炖和蒸. Avoid frying foods.
- Watch out for added fats from condiments, 比如奶酪, 黄油, 人造黄油, mayonnaise and salad dressing.
- 少吃添加糖,如食糖、蜂蜜、糖果、糕点和甜点.
- 避免高热量的饮料,如苏打水、果汁和酒精.
2. Be active – 锻炼.
试着做 锻炼 日常习惯. 目标是在一周的大部分时间里进行至少30分钟的适度运动,比如快走. If your goal is to lose weight, 然而, you'll benefit from doing more, as much as 60 to 90 minutes of activity per day.
Don't set the bar too high when you're just getting started. 慢慢开始,逐渐增加你的日常活动水平. Some tips for increasing activity levels:
- Limit TV, computer and video game use.
- Schedule family 锻炼 time.
- Get an 锻炼 video or equipment to use at home.
- 遛狗.
- Do errands by foot or bike.
- Take the stairs instead of the elevator.
- 把车停在更远的地方,或者提前几站下车,然后走完剩下的路.
- 参加步行小组、有氧运动班、运动队、当地游泳池、健身房或社区中心.
To stay motivated:
- 选择各种各样的活动,让你的锻炼保持有趣.
- Set realistic goals, at a reasonable pace.
- Plan 锻炼 into your weekly schedule.
- 找一个运动伙伴——你们可以互相支持.
- Keep an 锻炼 log. Writing down what we do helps keep us focused.
- Set a non-food reward for progress in meeting your goal.
3. Be aware and plan.
- 在家里, 除非你正在准备食物,否则只能坐在桌边吃饭,不要在厨房用餐.
- 把诱人的食物放在视线之外,准备健康的零食.
- Use smaller plates, bowls and glasses.
- 饭后嚼口香糖或刷牙,不方便多吃东西.
吃谨慎:
- Take small bites.
- Chew your food well.
- 在吃东西的间隙放下餐具,细细品味食物的味道.
Monitor your progress:
- 每周至少检查一次你的体重——每天也可以——并做一个日志.
- Keep a daily food journal. 它会让你更仔细地考虑你吃的东西,并允许你监控卡路里. There are many ways to track calories, including applications for your handheld device, free or paid online programs, or the good old fashioned paper and pencil method.
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.