肥胖是怎么杀死一个人的？
2022/3/18 腾讯医典她知

     面对肥胖

     不要过多地责怪自己

     更不要歧视肥胖

     我们今天只想告诉你

     为什么太胖了对身体不好

     以及，怎样好好吃饭也能瘦？

     (下面的部分图片，可以点击查看更多信息哦)

    

    

    

    

    

    

    

    

    

    

    

    

    

     减肥，说到底就2招——管住嘴、迈开腿!怎么做？下面只说干货^[18,19]!

     “管住嘴”记住4件事

     早餐一定要吃好、吃饱^[20]；

     先吃菜，再吃肉，最后吃主食；

     不要边看手机/电视边吃饭，不要狼吞虎咽^[21]；

     点心、糖果、甜饮料等藏起来，最好压根别买!

     “迈开腿”，记住7组数字^[19]：

     每天活动6000步；

     相当于太极拳40~60分钟；

     快步走或慢跑30~60分钟；

     瑜伽40~60分钟；

     骑车40分钟；

     游泳30分钟；

     网球30分钟。

     餐后半小时不要坐下，可以收拾餐具、打扫屋子或者散步。

     说实话

     短期内恢复到“理想体重”不容易

     但即使在1年内减重5%~10%

     对健康也有极大好处

     在评论区定个小目标

     然后分享到朋友圈

     1个月后看看自己的变化

     审稿专家：邹梦晨

     南方医科大学南方医院增城分院内分泌科副主任医师

     参考文献

     [1]中华人民共和国卫生部疾病控制司. 中国成人超重和肥胖症预防控制指南(试行). 2003.

     [2]Chen Y, Wright N, Guo Y, et al. Mortality and recurrent vascular events after first incident stroke: a 9-year community-based study of 0.5 million Chinese adults. Lancet Glob Health. 2020;8(4):e580-e590.

     [3]Uranga RM, Keller JN. The Complex Interactions Between Obesity, Metabolism and the Brain. Front Neurosci. 2019;13:513.

     [4]Gami AS, Olson EJ, Shen WK, et al. Obstructive sleep apnea and the risk of sudden cardiac death: a longitudinal study of 10,701 adults. J Am Coll Cardiol. 2013;62(7):610-616.

     [5]Romero-Corral A, Caples SM, Lopez-Jimenez F, et al. Interactions between obesity and obstructive sleep apnea: implications for treatment. Chest. 2010;137(3):711-719.

     [6]Kotchen TA.Obesity-related hypertension: epidemiology, pathophysiology, and clinical management.Am J Hypertens. 2010;23(11):1170-1178.

     [7]Aronow WS. Association of obesity with hypertension. Ann Transl Med. 2017;5(17):350.

     [8]Katta N, Loethen T, Lavie CJ, et al. Obesity and Coronary Heart Disease: Epidemiology, Pathology, and Coronary Artery Imaging. Curr Probl Cardiol. 2021 Mar;46(3):100655.

     [9]Pang Q, Zhang JY, Song SD, et al. Central obesity and nonalcoholic fatty liver disease risk after adjusting for body mass index. World J Gastroenterol. 2015;21(5):1650-1662.

     [10]Calle EE, Thun MJ.Obesity and cancer.Oncogene. 2004;23(38):6365-6378.

     [11]Cruz-Monserrate Z, Conwell DL, Krishna SG.The Impact of Obesity on Gallstone Disease, Acute Pancreatitis, and Pancreatic Cancer.Gastroenterol Clin North Am. 2016; 45(4):625-637.

     [12]Stampfer MJ, Maclure KM, Colditz GA, et al. Risk of symptomatic gallstones in women with severe obesity. Am J Clin Nutr 1992;55:652-658.

     [13]Ko KM, Han K, Chung YJ, et al. Association between Body Weight Changes and Menstrual Irregularity: The Korea National Health and Nutrition Examination Survey 2010 to 2012. Endocrinol Metab (Seoul). 2017;32(2):248-256.

     [14]Vrbikova J, Hainer V. Obesity and polycystic ovary syndrome. Obes Facts. 2009;2(1):26-35.

     [15]Evans PL, Prior JA, Belcher J, Mallen CD, Hay CA, Roddy E. Obesity, hypertension and diuretic use as risk factors for incident gout: a systematic review and meta-analysis of cohort studies. Arthritis Res Ther. 2018;20(1):136.

     [16]Choi HK, Atkinson K, Karlson EW, et al. Obesity, weight change, hypertension, diuretic use, and risk of gout in men: the health professionals follow-up study. Arch Intern Med. 2005 Apr 11;165(7):742-748.

     [17]Hirt PA, Castillo DE, Yosipovitch G, et al.Skin changes in the obese patient.J Am Acad Dermatol. 2019;81(5):1037-1057.

     [18]中国营养学会编著，中国居民膳食营养素参考摄入量(2013版)[M]. 科学出版社，2014

     [19]中国营养学会编著，中国居民膳食指南(2016)[M]. 人民卫生出版社，2016.

     [20]Richter J, Herzog N, Janka S, et al. Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals.[J]. The Journal of clinical endocrinology and metabolism,2020,105(3).

     [21]Boulos R, Vikre E K, Oppenheimer S, et al. ObesiTV: how television is influencing the obesity epidemic.[J]. Physiology & behavior,2012,107(1).

     作者：蒋永源、陈珞珞

     编辑：张杰、吴维、张亮 | 画师：张淇豪

     排版：韩宁宁 | 校对：武宜和

     运营：李永敏 | 统筹：吴维

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