In recent years, China people's health awareness has increased. Many people have heard the slogan "waist circumference 80-90". They understand that women's waistlines exceeding 80 cm and men's waistlines exceeding 90 cm mean abdominal obesity. Watch out for metabolic syndrome. Gao Huiwen, a nutritionist at the Millennium Love Health Foundation, said that abdominal obesity is prone to free fat due to excessive visceral fat, which in turn leads to "three highs", which is the predecessor of the "three highs" disease recognized in medicine. Therefore, people with excessive waistlines are urged to be careful in clinic!
However, obese people with overweight waistlines are not the only candidates for metabolic syndrome! Gao Huiwen, a nutritionist, pointed out that if people with normal or thin bodies love sweets and fried foods on weekdays and have no exercise habits, even if their waistlines are not over the standard, they can't be careless, because the values of blood pressure, blood sugar and blood lipids are high, and they may become invisible metabolic syndrome patients. In addition, people with a family history of "three highs" are also high-risk groups and should not wait.
According to a survey recently released by Millennium Love Health Foundation, 74.8% people have heard of metabolic syndrome, but less than 30% people really know it. What exactly is metabolic syndrome? It can be examined from five indicators. Clinically, as long as three or more of them are satisfied, it can be judged as metabolic syndrome, and special attention should be paid to health to prevent it from becoming a more deadly disease than cancer!
Metabolic syndrome 5 index
Abdominal obesity: female waist circumference ≧80 cm, male ≧90 cm.
Hypertension: systolic blood pressure ≧ 130 mmHg, diastolic blood pressure ≧85 mmHg.
High density lipoprotein cholesterol (HDL-C) is too low: lower than 40mg/dl in men and lower than 50mg/dl in women.
Fasting blood sugar is high: ≧ 100 mg/dl.
Triglyceride is too high: ≧ 150 mg/dl.
According to research, the probability of abdominal obesity suffering from metabolic syndrome is as high as 50%. Moreover, if health management is not actively carried out, the probability of patients with metabolic syndrome suffering from diabetes, hypertension, hyperlipidemia, heart disease and stroke in the future is 6 times, 4 times, 3 times and 2 times that of the general population respectively, and the comprehensive mortality rate of these derivative diseases even exceeds that of cancer, which should not be underestimated!
How to stay away from metabolic syndrome? Keeping active life (doing exercise), controlling waist circumference and three highs (doing control) and choosing healthy diet (doing healthy diet) are the golden iron triangle! Among them, in the diet part, nutritionist Gao Huiwen specifically listed the situation that China people often step on "diet mines" to remind the public; At the same time, it is suggested to help control blood lipids and blood pressure so that everyone can eat healthily and happily!
Three major weight loss mines
1. Ketogenic diet: Ketogenic diet has caused heated discussion at home and abroad in recent two years. Although many people on the Internet have witnessed that it can lose a considerable amount of weight in a short time, its diet pattern is biased towards meat, and there is no fat intake. If ordinary people don't do it without the guidance of a doctor or dietitian, they may eat too much fat, leading to an increase in blood cholesterol.
2. Fruit juice: Fruit is rich in vitamins, minerals and phytochemicals with strong antioxidant capacity, which always gives people the impression of "healthy food". However, if it is squeezed into juice, whether it is fresh or packaged, with or without sugar, the sugar content is very high. If you drink a lot for a long time, it may lead to an increase in blood triglycerides, thus increasing the risk of cardiovascular diseases.
3. Alcoholic drinks: Many people drink to entertain their friends during the Spring Festival holiday, but the alcohol has a high calorie (the higher the alcohol concentration, the higher the calorie). Excessive intake can easily lead to fat and obesity, and it is also easy to form triglycerides, which increases the risk of fatty liver.
Good helper for health care
1. Whole grains-oats
Rich in dietary fiber, it can increase satiety, reduce the absorption of sugar and oil in food, thus lowering blood sugar and blood lipid, and at the same time, it can stabilize blood sugar and avoid blood sugar fluctuation. In particular, β -glucan in fiber has been studied for lowering cholesterol. In addition, oats also have the characteristics of low calorie. It is suggested to replace 2/3 staple foods with whole grains every day. It is quite good to eat oats for breakfast or to mix rice for lunch and dinner.
2. Bean products-soybean milk and tofu.
Soybean is low in calories and rich in high-quality protein, which can help the body function normally and avoid muscle loss caused by losing weight and eating less; Rich in dietary fiber, it can increase satiety, stabilize blood sugar and reduce blood lipid; Soybean lecithin in the composition is helpful to reduce cholesterol and triglyceride in blood; Contains soybean isoflavones, which have antioxidant and anti-inflammatory effects, and can reduce the risk of cardiovascular diseases caused by hypertension, hyperlipidemia and hyperglycemia.
It should be noted that people in Taiwan Province Province are good at making soybeans into various foods and dishes. It is suggested that when purchasing bean products, soybean milk, tofu, general dried soybeans and tender bean bags should be given priority, and tofu and oily tofu should be eaten as little as possible, because oil will be added during processing, and the heat is high.
nut
Whether it is walnut, pistachio, cashew nut, almond or hazelnut, in general, nuts are rich in monounsaturated fatty acids and phytosterols, which helps to reduce bad cholesterol (LDL-C) and increase good cholesterol (HDL-C). In addition, it is found that omega-3 polyunsaturated fatty acids in walnuts and walnuts can help reduce the inflammatory index in vivo, thus avoiding cardiovascular diseases caused by "three highs".
According to Gao Huiwen, a nutritionist, a study published in the 20 15 issue of Circulation pointed out that eating 28.4 grams of comprehensive nuts (about 3 tablespoons) every day helps to reduce total cholesterol, low-density lipoprotein cholesterol and triglycerides. However, it should be noted that nuts are high in calories and still need to be ingested in moderation; It is suggested to reduce the use of oil in meals and replace it with nuts, which can better control calories.
Prevention of metabolic syndrome, can you still do this? ...
According to foreign research, health app can help people do a good job in health management, but Millennium Love Health Foundation once found that 70% of China people have never downloaded health app and neglected self-health management. Nutritionist Gao Huiwen suggested that in order to prevent metabolic syndrome, in addition to referring to the above contents, people can follow the trend, download health apps such as physiological records, diet management and exercise, and measure and record them regularly to help them stay away from abdominal obesity, three highs and metabolic syndrome more effectively.
The waist circumference of women exceeds 80 cm and that of men exceeds 90 cm, which means abdominal obesity. Watch out for metabolic syndrome. There are five indicators of metabolic syndrome, and hypertension is one of them. In recent years, the ketogenic diet, which is hotly debated at home and abroad, may make people lose weight in a short time, but it may increase the risk of metabolic syndrome due to excessive fat intake. According to foreign research, health app can help people do a good job in health management. Soybean lecithin in soybean ingredients helps to lower blood cholesterol and triglycerides.