A reasonable diet is necessary to form and maintain a healthy body and meet the huge energy demand of physical and mental work. Obesity refers to excessive fat storage in human body, which is manifested by the increase of fat cells and/or the increase of cell volume, that is, the mass of whole body fat tissue increases and loses its normal proportion with other tissues. Often manifested as weight gain, exceeding the standard weight determined by the corresponding height. China is a country with a highly developed food culture. China people always pay attention to eating, while China pays attention to cooking, boiling, frying and frying, and pays attention to color, fragrance and taste. However, with the development of science, the shortcomings of China's diet have gradually become clear. The biggest disadvantage is that it pays too much attention to the taste and ignores the nutrition of the food itself, which leads to many bad eating habits. This article is about how to eat scientifically, focusing on "obesity", a problem that puzzles more and more people in China, the causes of obesity and how to prevent obesity. Let's start with nutrition. Nutrition refers to the biological process that the human body ingests, digests, absorbs and utilizes the nutrients in food to meet the physiological needs of the human body. Nutrition studies the physiological effects and beneficial effects of nutrients and other bioactive substances in food on human health. Reasonable nutrition refers to providing enough energy and various nutrients for the body through reasonable diet and scientific cooking, and maintaining the balance between nutrients to meet the normal physiological needs of the human body and maintain healthy nutrition. A reasonable diet is necessary to form and maintain a healthy body and meet the huge energy demand of physical and mental work. Obesity, on the other hand, refers to excessive fat storage in human body, which is characterized by the increase of fat cells and/or the increase of cell volume, that is, the increase of fat tissue in the whole body and the loss of normal proportion with other tissues. Often manifested as weight gain, exceeding the standard weight determined by the corresponding height. Obesity is not what many people call "good nutrition". On the contrary, obesity is another form of malnutrition, namely nutritional imbalance. Obesity not only affects physical beauty, but also brings inconvenience to life. More importantly, it is easy to cause various complications and accelerate aging and death. First, the enemy of health and longevity: according to statistics, the incidence of cerebral embolism and heart failure in obese people is twice as high as that in normal weight people, coronary heart disease is twice as high as that in normal weight people, hypertension is two to six times as high as that in normal weight people, diabetes is about four times as high as that in normal people, and gallstones are four to six times as high as that in normal people. More seriously, the life expectancy of obese people will be significantly shortened. It is reported that the life expectancy of 45-year-old men who are overweight 10% is 4 years shorter than that of normal-weight men. According to Japanese statistics, the standard mortality rate is 100%, and the mortality rate of obese people is 127.9%. Second, it affects the labor force and is vulnerable to trauma: obese people are often afraid of heat, sweating, fatigue, edema of lower limbs, varicose veins, dermatitis at skin folds and so on. Seriously obese people move slowly, have difficulty walking, and get flustered and short of breath with a little activity, which affects normal life and even leads to serious labor loss. Obese people are prone to all kinds of injuries, car accidents, fractures and sprains because of their slow action response. Third, easy to suffer from coronary heart disease and hypertension: obese people have increased adipose tissue, increased oxygen consumption, and a large amount of work done by the heart, which makes myocardial hypertrophy, especially the burden on the left ventricle, easy to induce hypertension for a long time. Lipids are deposited on the arterial wall, which leads to stenosis and sclerosis of the lumen and is prone to coronary heart disease, angina pectoris, stroke and sudden death. 4. Susceptibility to endocrine and metabolic diseases: Metabolic and endocrine abnormalities caused by obesity can often lead to many diseases. Abnormal glucose metabolism can cause diabetes, abnormal fat metabolism can cause hyperlipidemia, and abnormal nucleic acid metabolism can cause hyperuricemia. Obese women will have irregular menstruation due to ovarian dysfunction. 5. Adverse effects on lung function: The function of lung function is to supply oxygen to the whole body and expel carbon dioxide. Obese people need more oxygen because of their weight gain, but their lungs can't increase their function. At the same time, the accumulation of abdominal fat in obese people limits the respiratory movement of the lungs, which can cause hypoxia and dyspnea, and eventually lead to cardiopulmonary failure. Obviously, obesity is a very harmful disease to our health. If you want to have a healthy body and a beautiful figure, you must pay attention to prevent obesity. First of all, we must find out the reason for getting fat. Why do people get fat? There are congenital genetic factors and acquired factors, that is, unscientific eating habits. In fact, among the huge "fat people", the reason why most people get fat is the latter. This paper also talks about the latter-obesity caused by unscientific eating habits. It can be subdivided into several situations. 1. The increase in the intake of animal foods (including poultry meat, animal meat, fish and eggs) has led to a significant increase in the intake of protein. The increase of fat intake is due to the increase of animal food and vegetable oil, which leads to the high incidence of obesity, cardiovascular and cerebrovascular diseases and other rich chronic diseases. Second, eat too much sugar: sugar is not only easy to absorb, but also can enhance the activity of enzymes needed to promote fat production, and can stimulate the secretion of insulin that can promote fat synthesis, thus making fat accumulate. Third, partial eclipse: partial eclipse will lead to imbalance in nutrient intake, so that some nutrients are lacking. As far as we know, lack of vitamin B can lead to obesity. Because vitamin B can convert fat into energy, B vitamins involved in fat metabolism mainly include B 1, B2, B6, etc. These vitamins mainly exist in brown rice, wheat bran and many fresh fruits and vegetables. Fourth, snacks continue: Some fat people, especially obese children and young women, seem to eat very little, but snacks continue, resulting in the total calories gathered in the body greatly exceeding the standard. 5. Don't eat breakfast: Many women adopt the "hunger diet" in an attempt to lose weight by eating less or even skipping breakfast, but the result is counterproductive, even counterproductive. Because skipping breakfast will enhance the feeling of fasting in lunch, thus promoting the absorption of food, and a rich lunch will soon be absorbed, forming fat, which will lead to obesity over time. 6. Inappropriate dinner: Many people are used to eating simple breakfast and Chinese food because of time. When they are reunited with their families in the evening, they have plenty of time, so chickens, fish, meat, eggs and vegetables are all over the table. This arrangement is unscientific. Because after food is digested in the body, some of it enters the blood to form blood lipids, and at night, the insulin content in the blood rises to the peak of the day. Insulin can turn blood sugar into fat and condense on the blood vessel wall and abdominal wall. As time goes on, people become obese. Seven, eat fast: most obese people have a good appetite and eat fast, so that they gorge themselves. They can't be turned into chyme and coated on the stomach wall, so they often feel hungry after eating a lot. At the same time, because the chewing time is too short, the vagus nerve is still in an overexcited state, which causes hyperalgesia. In addition, because the blood sugar concentration rises after eating too fast, when the appetite center of the brain outputs the signal to stop eating, it often has eaten too much. After analyzing the reasons clearly, we can prescribe the right medicine and start the next question, that is, how to prevent obesity. Prevention of obesity is the most important thing, as the saying goes: nip in the bud. Waiting until obesity begins to torture the body to lose weight will not only increase the difficulty, but also cause harm to the body. It is undoubtedly the most scientific and reasonable way to prevent obesity from patronizing from the beginning. There are five aspects to prevent obesity: 1. Raise awareness: fully understand the harm of obesity to human body, and understand the knowledge and prevention methods of obesity in infants, adolescents, pregnancy, menopause and the elderly. 2. Refreshing diet: If you want to be slim and healthy and avoid obesity, you should adopt reasonable dietary nutrition methods, try to be regular and quantitative, eat less sweets and strong flavors, eat more vegetarian food and eat less snacks. 3, strengthen exercise: often participate in outdoor activities, such as jogging, mountain climbing, boxing and so on. , can not only enhance physical fitness, make the body fit, but also prevent obesity. 4, the law of life: In order to prevent obesity, it is necessary to develop a good law of life. Reasonable diet nutrition, not too full every meal, not only to meet physiological needs, but also to avoid energy reserves; If you sleep too much and eat less calories, it will also cause obesity. Therefore, people of different ages should arrange and adjust their sleep time to meet their physiological needs and not sleep more. 5. Good mood: Good mood can keep the physiological functions of various systems in the body running normally, and can play a certain role in preventing obesity. On the other hand, being taciturn and depressed will lead to physiological dysfunction, slow metabolism, and less exercise will easily lead to fat accumulation. In recent decades, people have paid more and more attention to the treatment of obesity, and there have also been scientific and effective methods to treat obesity. Generally speaking, it can be divided into the following situations: 1, controlling total calorie intake. 2. Exercise method. 3. Surgical treatment. Abdominal liposuction and partial gastrectomy are generally performed. 4, drug therapy [. Food (energy) intake inhibitors: inhibit appetite and increase satiety; Gastrointestinal fat absorption inhibitor; Substances that increase energy consumption by generating heat in peripheral tissues; A substance that stimulates fat metabolism and reduces triglyceride synthesis. 5. Non-drug therapy. At present, acupuncture, auricular point sticking, moxibustion, pointer weight loss, massage and so on are popular. Under the guidance of doctors, making a scientific and reasonable weight loss plan and sticking to it can basically achieve an ideal weight loss goal. However, it should be noted that we must be more cautious about the prevention and treatment of childhood obesity. There is a great relationship between childhood obesity and calorie intake. Malnutrition is the main cause of obesity, and the prominent manifestation of malnutrition is excessive accumulation of calories. The main factors leading to excessive calorie accumulation are: excessive sugar diet, such as sugar flour products, soda and drinks with high sugar content; Eat more and eat less, such as adding meals at night. The vital capacity and ventilation per minute of obese children are significantly lower than those of normal children, and the cellular immune function is low. Obese children grow and develop ahead of schedule, and their secondary sexual characteristics develop significantly, earlier than normal-weight children. Obesity also has adverse effects on psychological behavior and intelligence; Obese boys are prone to depression and emotional instability; Obese girls tend to feel inferior and uncoordinated; Slow reaction and slow reading; Obesity in children will delay the start of walking, and often due to calcium deficiency and overweight, genu varum or genu valgus and flat feet occur. Because of obesity, children's body's reaction and resistance to the outside world are reduced, and they are prone to various infections, especially respiratory infectious diseases. Long-term obese children will also have hyperlipidemia, which will lead to arteriosclerosis, hypertension, coronary heart disease, fatty liver, diabetes and other adult diseases. Children's obesity must be treated in time, and the treatment of children's obesity is different from that of adults. Because it is in the stage of physical development, any radical treatment will have a negative impact on the healthy development of children. In addition, children don't cooperate with doctors like adults, which brings certain difficulties to the implementation of the treatment plan. Therefore, close cooperation between parents is particularly important. As far as dietotherapy is concerned, parents must be involved and asked to master some relevant knowledge, such as not allowing children to be partial to food and overeating, and not giving them high-calorie diets such as high sugar and high fat. It's also difficult to treat children on a diet and starve them. Therefore, before diet control, it is necessary to tell children patiently and in detail the dangers of obesity, the truth of dieting and the treatment plan in order to obtain their cooperation, which plays a key role in the smooth progress of treatment. To treat children with diet, we must first master the nutritional characteristics of sick children's food, so as to make diet recipes for children of all ages and stages of disease. But in general, we should limit energy intake, ensure their growth and development needs, make their food diversified and rich in vitamins, and don't give them irritating condiments. Food should be cooked by steaming, boiling or cold salad to reduce the intake of digestible carbohydrates (such as sucrose). Don't eat sweets such as candy, sweet cakes and biscuits, try to eat less bread and potatoes, eat less fatty foods, especially fat, and appropriately increase protein's diet, such as bean products and lean meat. However, when it comes to losing weight, it's not that you can't eat any sugar or sugary food. Importantly, childhood obesity is in the developmental stage. In order to avoid extreme calorie restriction, school-age children can increase by 5 ~ 6 cm every year. As long as their weight is maintained at the present situation, their obesity will be improved after one year. Extreme dietary restrictions will cause psychological depression to children and sometimes cause resistance to treatment. In short, as long as the diet of obese children is reasonably adjusted, the good effect of losing weight can be achieved without affecting the growth and development of children. Losing weight is not simply losing weight, but reducing fat. The wrong way to lose weight will lead to malnutrition and even life-threatening. Balanced nutrition, reasonable diet and moderate exercise are scientific methods to lose weight. Exercise should be persisted for a long time, not occasionally. strenuous exercise consumes energy and is not helpful to lose weight. Research shows that jogging, brisk walking and swimming are the best exercise to lose weight. When the nutrition in the body is balanced, the excess nutrition is consumed and excluded from the body, and the insufficient nutrition is supplemented in moderation every day, obesity naturally disappears and health is maintained. It is not a dream to eat scientifically, exercise reasonably, and have a healthy body and a beautiful figure.