减重的“雷”你踩了多少
<p><span style=";font-family:宋体;font-size:21px">年初</span><span style=";font-family:宋体;font-size:21px">伊始</span><span style=";font-family:宋体;font-size:21px">，</span><span style=";font-family:宋体;font-size:21px">一</span><span style=";font-family:宋体;font-size:21px">波减重热以</span><span style=";font-family:宋体;font-size:21px">迅雷不及掩耳之势</span><span style=";font-family:宋体;font-size:21px">渗入大街小</span><span style=";font-family:宋体;font-size:21px">巷</span><span style=";font-family:宋体;font-size:21px">，</span><span style=";font-family:宋体;font-size:21px">减重</span><span style=";font-family:宋体;font-size:21px">的</span><span style=";font-family:宋体;font-size:21px">的理由各式各样，主流原因</span><span style=";font-family:宋体;font-size:21px">有以下儿点。</span><span style=";font-family:宋体;font-size:21px">一是让自己的</span><span style=";font-family:宋体;font-size:21px">形体更好看</span><span style=";font-family:宋体;font-size:21px">，</span><span style=";font-family:宋体;font-size:21px">男女皆为悦己者容，二是通过体重管理，减少或</span><span style=";font-family:宋体;font-size:21px">延缓各类慢性疾病的</span><span style=";font-family:宋体;font-size:21px">发生及发展，为健康保驾护航；三是</span><span style=";font-family:宋体;font-size:21px">是特殊行业或工种有需</span><span style=";font-family:宋体;font-size:21px">要。同时减重的方法也是五花八门，那么在减重的过程中又会友哪些误区了？我们应该如何健康减？</span></p><p><span style=";font-family:宋体;font-size:21px"></span></p><p><span style="font-family:宋体;font-size:21px">一、</span><strong><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">减重量化分级</span></span></strong><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">：菜鸟级别</span><span style="font-family:宋体">——减脂又减肌</span></span></p><p style="text-indent:192px"><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">白银级别</span><span style="font-family:宋体">——减脂不减肌</span></span></p><p style="text-indent:171px"><span style=";font-family:宋体;font-size:21px"> <span style="font-family:宋体">王者级别</span><span style="font-family:宋体">——减脂又增肌</span></span></p><p style="margin-left:0;text-indent:0"><span style="font-family:宋体;font-size:21px">二、</span><strong><span style=";font-family:宋体;font-size:21px">减重误区：</span></strong></p><p><span style="font-family:宋体;font-size:21px">1、</span><span style=";font-family:宋体;font-size:21px">极端节食。通过严控食物摄入量，极低热量摄入来减重，早期或能快速见效，但体重管理是</span><span style=";font-family:宋体;font-size:21px">马拉松长跑而</span><span style=";font-family:宋体;font-size:21px">不</span><span style=";font-family:宋体;font-size:21px">是短跑冲刺，</span><span style=";font-family:宋体;font-size:21px">很难长期坚持，导致半途而废。此外此种减重方式会让身体开启</span><span style=";font-family:宋体;font-size:21px">“节能模式”，基础代谢</span><span style=";font-family:宋体;font-size:21px">代谢率</span><span style=";font-family:宋体;font-size:21px">大幅下降。</span><span style=";font-family:宋体;font-size:21px">一</span><span style=";font-family:宋体;font-size:21px">旦恢复正常饮食后，身体会报复性储</span><span style=";font-family:宋体;font-size:21px">能</span><span style=";font-family:宋体;font-size:21px">导致反弹得更胖。同时极端的节食还会导致我们</span><span style=";font-family:宋体;font-size:21px">出</span><span style=";font-family:宋体;font-size:21px">现</span><span style=";font-family:宋体;font-size:21px">维生素、微量元素以及肌肉减少等</span><span style=";font-family:宋体;font-size:21px">隐性营养不良</span><span style=";font-family:宋体;font-size:21px">，</span><span style=";font-family:宋体;font-size:21px">并出现</span><span style=";font-family:宋体;font-size:21px">脱发、四肢无力、</span><span style=";font-family:宋体;font-size:21px">疲惫</span><span style=";font-family:宋体;font-size:21px">以及月经</span><span style=";font-family:宋体;font-size:21px">不调等健康问题。</span></p><p></p><p><span style="font-family:宋体;font-size:21px">2、</span><span style=";font-family:宋体;font-size:21px">疯狂运动不控饮食减重。</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">运动半小时耗能</span><span style="font-family:Calibri">200kcal</span></span><span style=";font-family:宋体;font-size:21px">，</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:Calibri">1</span><span style="font-family:宋体">块</span><span style="font-family:Calibri">50g</span></span><span style=";font-family:宋体;font-size:21px">蛋糕就让运动你的运动成果前功尽弃。体重管理三分靠练、七分靠吃，管住嘴吃对食物，迈开腿扩大能量缺口，双管（吃动）齐下，方能双管（减脂增肌）齐下。</span></p><p style="margin-left:0;text-indent:0"><span style="font-family:宋体;font-size:21px">3、</span><span style=";font-family:宋体;font-size:21px">少喝水防水肿。脂肪在细胞里的燃烧需要</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">足够水分参与，</span><span style="font-family:Calibri">1gde </span><span style="font-family:宋体">脂肪燃烧需要</span><span style="font-family:Calibri">10ml</span><span style="font-family:宋体">水参与代谢，足量的水才能让燃烧更加丝滑。正常人群每天需要</span><span style="font-family:Calibri">1500-1800ml</span><span style="font-family:宋体">的饮水，肥胖人群的需求量更大。早起</span><span style="font-family:Calibri">200ml</span><span style="font-family:宋体">左右的饮水唤醒我们的新陈代谢，日常少量多次饮水让脂肪代谢更轻盈。</span></span></p><p style="margin-left:0;text-indent:0"><span style="font-family:宋体;font-size:21px">4、</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">“零糖”“零脂肪”就是零卡路里。“零”不代表无，按照我国《预包装食品营养标签通则》，食品里含糖≤</span><span style="font-family:Calibri">0.5g/100g(</span><span style="font-family:宋体">或</span><span style="font-family:Calibri">100ml)</span><span style="font-family:宋体">就能标准为“无糖”或“零糖”，这里的糖是指各类单糖和双糖，但可能仍然含有较高的碳水化合物，使我们在无形中摄入较高的能量，导致减重失败。所以我们要学会阅读食品标签，即要会看原料表又要会看食物成分表，才不会成为各种噱头的牺牲品。</span></span></p><p style="margin-left:0;text-indent:0"></p><p style="margin-left:0;text-indent:0"><span style="font-family:宋体;font-size:21px">三、</span><strong><span style=";font-family:宋体;font-size:21px">如何健康减重</span></strong><span style=";font-family:宋体;font-size:21px">：</span></p><p><span style="font-family:宋体;font-size:21px">1、</span><span style=";font-family:宋体;font-size:21px">控制总能量，保持合理膳食；</span></p><p><span style="font-family:宋体;font-size:21px">2、</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:宋体">睡眠充足，成年人每日睡足</span><span style="font-family:Calibri">7-8</span><span style="font-family:宋体">小时，尽量在</span><span style="font-family:Calibri">23</span><span style="font-family:宋体">点前进入深睡眠，让规律的激素分泌帮你躺瘦；</span></span></p><p><span style="font-family:宋体;font-size:21px">3、</span><span style=";font-family:宋体;font-size:21px">足量饮水，最大化发挥润滑剂功效；</span></p><p><span style="font-family:宋体;font-size:21px">4、</span><span style=";font-family:宋体;font-size:21px">适当运动，让脂肪动员燃烧，同时增加肌肉纤维的撕裂与重建。</span></p><p><span style="font-family:宋体;font-size:21px">5、</span><span style=";font-family:宋体;font-size:21px">适当补充维生素及微量元素，改善细胞代谢的饥渴。</span></p><p><span style=";font-family:宋体;font-size:21px">各位胖友们，快行动起来，请坚信管住嘴迈开腿必能迎来曙光，毕竟世界万事万物都遵循能量守恒定律。</span></p><p><span style=";font-family:宋体;font-size:21px"><br/></span></p><p><span style=";font-family:宋体;font-size:21px"><strong>作者简介</strong>：<span style=";font-family:宋体;font-size:21px">熊敏</span><span style=";font-family:宋体;font-size:21px">，女，</span><span style=";font-family:宋体;font-size:21px"><span style="font-family:Calibri">35</span></span><span style=";font-family:宋体;font-size:21px">岁，本科学历，主管</span><span style=";font-family:宋体;font-size:21px">营养师</span><span style=";font-family:宋体;font-size:21px">，现为重庆市武隆区人民医院</span><span style=";font-family:宋体;font-size:21px">营养科主管技师，</span></span><span style="font-family: 宋体; font-size: 21px;">武隆区营养健康学会副理事长、</span><span style="font-family: 宋体; font-size: 21px;">重庆市卒中学会卒中营养分会委员、</span><span style="font-family: 宋体; font-size: 21px;">重庆市健康促进与健康教育学会第一届医学营养专业委员会委员、</span><span style="font-family: 新宋体; font-size: 21px;">第一、二届重庆市医师协会营养医师分会委员、</span><span style="font-family: 宋体; font-size: 21px;">拥有扎实的</span><span style="font-family: 宋体; font-size: 21px;">营养</span><span style="font-family: 宋体; font-size: 21px;">学理论基础，熟练掌握了各种</span><span style="font-family: 宋体; font-size: 21px;">营养</span><span style="font-family: 宋体; font-size: 21px;">操作技能，能够为患者提供高效、</span><span style="font-family: 宋体; font-size: 21px;">精准</span><span style="font-family: 宋体; font-size: 21px;">的</span><span style="font-family: 宋体; font-size: 21px;">营养支持</span><span style="font-family: 宋体; font-size: 21px;">服务。</span><span style="font-family: 宋体; font-size: 21px;"><span style="font-family:Calibri">2024</span>年</span><span style="font-family: 宋体; font-size: 21px;">曾参加</span><span style="font-family: 宋体; font-size: 21px;">全国体重管理优秀案例评选活动，经过层层选拔，成为重庆市唯一入选的全国体重管理优秀案例</span><span style="font-family: 宋体; font-size: 21px;">；</span><span style="font-family: 宋体; font-size: 21px;"><span style="font-family:Calibri">2024</span>年</span><span style="font-family: 宋体; font-size: 21px;">参加</span><span style="font-family: 宋体; font-size: 21px;">全国营养师技能大赛</span><span style="font-family: 宋体; font-size: 21px;">，荣获</span><span style="font-family: 宋体; font-size: 21px;">重庆市</span><span style="font-family: 宋体; font-size: 21px;">三等奖；</span><span style="font-family: 宋体; font-size: 21px;">积极组织参加各项敬老爱幼、传播健康知识等志愿服务活动，并于<span style="font-family:Calibri">2016</span>年获区级优秀志愿者称号</span><span style="font-family: 宋体; font-size: 21px;">。</span></p><p><span style="font-family: 宋体; font-size: 21px;"></span><br/></p><p><span style=";font-family:宋体;font-size:21px"> </span></p><p><br/></p> 如何健康减重？且看重庆武隆区人民医院营养科主管营养师，区营养健康学会副理事长熊敏科普文章！！欢迎分享给需要的朋友！ 好文章！转发！
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