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1、能量平衡与健康体重 第一节第一节 能量平衡能量平衡 体内能量的收支平衡体内能量的收支平衡 食物能量供大于求时：多余的脂肪食物能量供大于求时：多余的脂肪 进入身体脂肪组织中的脂肪细胞贮存起进入身体脂肪组织中的脂肪细胞贮存起 来。来。 摄入能量不足时：消耗这些脂肪。摄入能量不足时：消耗这些脂肪。 贮存能量的改变贮存能量的改变= =能量摄入能量摄入- -能量输出能量输出 在脂肪细胞内部，脂肪以滴状储存。 这些滴状物可急剧增大，此时细胞膜 也会跟着膨胀变大。 男性的脂肪主要集中在腹部， 女性的脂肪主要集中在臀部。 思考：思考： 为什么不以糖原的形式储存能量为什么不以糖原的形式储存能量 ？ 5 能量的摄
2、入能量的摄入 从食物和饮料中摄入的能量是从食物和饮料中摄入的能量是“ “能量摄入能量摄入” ”的唯一来源。的唯一来源。 能量的输出能量的输出 能量消耗构成：能量消耗构成： 基础代谢基础代谢 60%65% 60%65% 人体各种活动人体各种活动 25%35% 25%35% 食物的代谢反应食物的代谢反应 5%10% 5%10% 因素对BMR的影响 年龄年轻人比中年人高；中年人比老年人高 身高个高的人表面积大，BMR高 生长儿童，孕妇BMR高 机体组成非脂肪组织多，BMR高 发热发热使BMR增高 应激反应应激反应使BMR增高 环境温度太高或太低都会使BMR增高 禁食，饥饿降低BMR 营养不良BMR降
3、低 甲状腺素甲状腺素是BMR的关键调控因子，甲状腺 素越多，BMR越高。 影响影响BMRBMR的因素的因素 第二节第二节 体脂太多或太少带来的问题体脂太多或太少带来的问题 1.1. 体重过轻的危险是什么？体重过轻的危险是什么？ 2.2. 肥胖带来的不便肥胖带来的不便 周围性肥胖周围性肥胖 中心性肥胖（躯干性肥胖）中心性肥胖（躯干性肥胖） 整体性肥胖整体性肥胖 评估身体的发胖状况评估身体的发胖状况 各年龄段成人参考体重各年龄段成人参考体重 评估身体的发胖状况评估身体的发胖状况 BMIBMI值及患病危险值及患病危险 测量腰围测量腰围 用不可拉伸的尺子测量肚脐部位的腰围。用不可拉伸的尺子测量肚脐部位
4、的腰围。 男子的健康范围小于男子的健康范围小于102cm102cm； 女性则小于女性则小于88cm88cm。 第三节第三节 肥胖的现状肥胖的现状 “Were raising our children the way we raise calves for veal - keep them in boxes, feed them too much, and allow them no exercise.” Rich Killingsworth Center for Disease Control and Prevention 肥胖的增加肥胖的增加 BAGEL 20 Years Ago Today
5、Today 140 calories 3-inch diameter How many calories are in this bagel? 140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years Ago Today How long will you have to rake leaves in order to burn the extra 210 calories?* *Based on 130-pound person Maint
6、aining a Healthy Weight is a Balancing Act Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person Calories In = Calories OutCalories In = Calories Out CHEESEBURGERCHEESEBURGER 20 Years Ago20 Years Ago TodayToday 333 calories
7、333 caloriesHow many calories are in todays cheeseburger? Calorie Difference: 257 calories 590 calories CHEESEBURGER 20 Years Ago Today 333 calories Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calori
8、es?* *Based on 130-pound person If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out SPAGHETTI AND MEATBALLSSPAGHETTI AND MEATBALLS 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatbal
9、ls How many calories do you think are in todays portion of spaghetti and meatballs? Calorie Difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLSSPAGHETTI AND ME
10、ATBALLS How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out *Based on 130-pound person If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calori
11、es.* Calories In = Calories Out FRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces How many calories are in todays portion of fries? 610 Calories 6.9 ounces Calorie Difference: 400 Calories FRENCH FRIESFRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces How long will you have to walk leisurel
12、y in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out *Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out 85 Calo
13、ries 6.5 ounces How many calories are in todays portion? SODASODA 20 Years AgoToday Calorie Difference: 165 Calories 250 Calories 20 ounces 85 Calories 6.5 ounces SODASODA 20 Years AgoToday How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person Maintai
14、ning a Healthy Weight is a Balancing Act Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person Calories In = Calories Out 320 calories How many calories are in todays turkey sandwich? TURKEY SANDWICHTURKEY SANDWICH
15、20 Years AgoToday Calorie Difference: 500 calories 820 calories 320 calories TURKEY SANDWICHTURKEY SANDWICH 20 Years AgoToday How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out *Based on 160-pound person If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* Calories In = Calories Out 第四节第四节 发胖之谜发胖之谜 为什么要吃那么多东西？为什么要吃那么多东西？ 1.1. “ “进行信号进行信号” ”饥饿与食欲饥饿与食欲 2.2. “ “停止信号停止信号” ”饱足感遇饱腹感
