Obesity affects children's health throughout their lives. Parents should be role models for children's health
Obesity in childhood and adolescence will affect life health, because it will increase the risk of premature occurrence of chronic diseases such as obesity in adulthood, cardiovascular and cerebrovascular diseases and diabetes, which not only threatens health, but also brings heavy burden to individuals, families and society. The Plan points out that with the rapid development of China's economy and society and the remarkable improvement of people's living standards, profound changes have taken place in the dietary structure and lifestyle of children and adolescents. In addition to the heavy burden of schoolwork, the popularity of electronic products and other factors, children and adolescents are widely malnourished and lack of physical activity, and the rate of overweight and obesity has shown a rapid upward trend, It has become an important public health problem threatening the physical and mental health of children and adolescents in China.
The Plan proposes measures to strengthen family responsibilities, including helping children develop scientific eating behavior, cultivating children's active physical activity habits, doing a good job in monitoring children's weight and growth, and strengthening community support.
Zhao Wenhua, a researcher at the Institute of Nutrition and Health of the China Center for Disease Control and Prevention, also pointed out that the prevention of childhood obesity should start with mothers. Parents should not only monitor their children's weight, but also set a good example for their children's health. Because obesity is not an infectious disease, but the living habits and behaviors of families, especially parents, will have a direct impact on children.
Zhao Wenhua said that first of all, we should pay attention to the mother's nutrition during pregnancy and maintain proper physical activity to ensure that the baby's weight at birth is normal. The normal birth weight of a baby is 2.5kg to 4kg. Secondly, after the baby is born, we should adhere to breastfeeding as much as possible. Breast milk is not only the best food for children, but also the key measure to prevent obesity.
Eating and moving balance can help children and adolescents maintain normal weight
Hu Xiaoqi, a researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, believes that regular and nutritious diet and scientific and adequate exercise are magic weapons for children and adolescents to maintain normal weight. The key is to balance the two.
1. The energy ratio of the three meals is appropriate and the meals are eaten regularly. It is necessary to ensure that school-age children eat three meals a day, eat a variety of foods and eat slowly. The interval between two meals is appropriate, about 4~6 hours, to ensure that the three meals are fixed regularly. Breakfast accounts for 25%~30% of the total energy of the day, lunch for 30%~40%, and dinner for 30%~35%. Breakfast is very important and must be eaten every day to ensure adequate nutrition for breakfast. Food types include cereals, potatoes, poultry, meat and eggs, milk or beans and their products, fresh vegetables and fruits, etc; At the same time, let the children eat a good lunch; The proper amount of dinner should be low in fat and easy to digest food.
2. Do not use pastries, sweets or snacks to replace three meals. Food should be light, and fast food with high salt, sugar and fat should be avoided. Choose snacks reasonably, drink enough water, do not drink sugary drinks, and do not drink alcohol. School age children should choose healthy and nutritious foods as snacks, such as fruits and fresh vegetables that can be eaten raw, dairy products, soybeans and their products or nuts. Do not use fried, high salt or high sugar foods as snacks.
3. Drink a small amount of water for many times, 800-1400ml per day. School age children should first drink plain water once an hour or so, about 200 ml each time. Never drink it again when you feel thirsty. It is recommended not to drink or drink less sugary drinks. No drinking.
4. Don't be partial to food and diet, and don't overeat to maintain proper weight gain. School age children should not be picky and overeating to ensure proper weight gain. Malnourished children should increase their intake of high quality protein rich foods such as fish, poultry, eggs, meat or bean products. Overweight and obese children should actively engage in physical activities on the basis of ensuring total energy control and reasonable diet.
5. Ensure that every day is suitable for sports and increase the time for outdoor activities. School age children should increase their outdoor activity time, accumulate at least 60 minutes of physical activity of moderate intensity every day, mainly aerobic exercise, and preferably more than 10 minutes each time. At least 3 times a week of high-intensity physical activities (such as long-distance running, swimming, basketball, etc.), 3 times of resistance sports (such as push ups, sit ups, pull ups, etc.), and bone strengthening sports (playing basketball, skipping, etc.). Learn or be good at at least one sport.
6. Reduce the static life time. You can do activities anytime and anywhere, such as walking and housework. It is necessary to reduce the sedentary and long video time, and remind children to get up and exercise for ten minutes every hour. It is better not to put TV and computer in the bedroom, reduce the use of mobile phones, computers, TV watching and other electronic products, and the video time should not exceed 2 hours per day.
7. Ensure enough sleep. Primary school students should sleep 10 hours a day, junior high school students should sleep 9 hours a day, and senior high school students should sleep 8 hours a day.
Parents should guide and help children to develop healthy diet and long-term exercise habits
Helping children develop scientific eating behavior, strengthening the concept that parents and caregivers are the first responsible person for children's health, and improving the nutritional and health literacy of parents and caregivers are crucial to reducing obesity among children and adolescents. At the same time, building a good family sports atmosphere and actively guiding children to carry out outdoor activities and physical exercises are important links for children to maintain normal weight. Parents and caregivers should fully understand the dangers of overweight and obesity, measure the height and weight of children regularly, make records, evaluate the growth and development of children and adolescents according to relevant standards, consult professional institutions when necessary, and take measures to intervene under the guidance of professionals.
Although obesity is harmful to health, wrong weight loss is also harmful to health. In recent years, weight loss methods such as not eating staple food, low carbohydrate diet, ketogenic diet and vegetarian diet are popular, which are unscientific for children and adolescents to lose weight. Experts pointed out that weight loss should not be carried out too quickly. First, it should be carried out step by step. Second, it should be carried out by long-term adherence to a healthy lifestyle and keeping a balance between eating and moving. This is the long-term measure to control overweight and obesity.
