健康的体重 - Health

与体重过轻有关的健康问题 NavigationTryforFreeTopicsA-ZAskaQuestionAboutusFeaturesHowitworksSigninTryforFreeSigninTryforfreeTopicsA-ZAskaQuestionAboutusAboutusMedicaladvisoryboardTerms,conditionsandpoliciesPrivacypolicyFAQFrequentlyaskedquestionsHowitworksFeatures[TITLE][MESSAGE][BUTTONS][MESSAGE][BUTTON_LABEL]SkiptoNavigationSkiptoContentTopicsHealthyweightWhyisbeingahealthyweightimportant?HealthproblemsrelatedtobeingoverweightorobeseHealthproblemsrelatedtobeingunderweightMeasurementofweightBodymassindexWaistcircumferenceEnergyandweightEnergyinEnergyoutControlofbodyweightStepstomaintainahealthyweightMonitoryourweightEatanddrinkforahealthyweightBephysicallyactiveLimitsedentarytimePsychologicaltherapiesandcounsellingMedicalconditionsMedicationsQuittingsmokingReferencesFAQFrequentlyaskedquestionsRelatedtopicsAboutthisarticleHealthyweightContentWhyisbeingahealthyweightimportant?Carryingtoomuchortoolittleweightcanincreaseyourriskofdevelopingarangeofhealthproblems.Therearesomesimplebuteffectivestepsyoucantakethatcanhelpyoutomanageyourweight.Therecanbeconfusionaboutwhata'healthyweight'is.Doctorsandmedicalscientistsusewordssuchas'overweight','obesity'and'underweight'todescribeweightlevelsthathavebeenshowntoincreasetheriskofhealthproblems.Ahealthyweightisonethatisassociatedwithalowriskofhealthproblems.Itwillvaryfrompersontoperson.HealthproblemsrelatedtobeingoverweightorobeseGenerallyspeaking,themoreextraweightapersoncarries,thegreatertheriskisthattheywillalsodeveloparangeofotherserioushealthconditions,particularlyiftheyareobese.Thesecaninclude:Problemsrelatedtocardiovasculardiseasesuchashighbloodpressure(hypertension),heartattackandstroke;Type2diabetes;Arangeofcancersincludingbowel,breast,ovarian,endometrial,oesophageal,gallbladder,pancreaticandkidney;Breathingproblemssuchasobstructivesleepapnoea;Osteoarthritise.g.,kneeproblemsandlowerbackpain;Gout;Kidneydisease;Heartburn;Stressurinaryincontinenceandfertilityproblemsinwomen;Kidney,gallbladder,liverandpancreaticdisease,and;Mentalhealthproblemssuchasdepressionandanxiety.HealthproblemsrelatedtobeingunderweightBeingunderweightcanalsoincreasetheriskofhealthproblems.Becausethebodymaynotbereceivingallthenutrientsitneeds,underweightpeoplecanbeatanincreasedriskof:Developingsomeinfectiousdiseases(becausetheimmunesystemmaybeimpaired);Developingosteoporosislaterinlife;Havingdecreasedmusclestrength;Digestionproblems;Fertilityproblemsinwomen,and;Experiencinghypothermiaincoldweather.Eatingdisorderssuchasanorexianervosaandbulimianervosacancontributetoapersonbeingunderweightandmaybelife-threateningiftheycauseextremelevelsofunderweight.AnxietyAfeelingoftension,nervousnessanddreadaboutfutureevents.Itcantriggerphysicalsymptomssuchasarapidpulseorbreathingdifficulties.DigestionTheprocessofbreakingdownfoodsothatitiseasierforthebodytoabsorbnutrients.EndometrialRelatingtotheinternalliningoftheuterus.GallbladderAsmallorganattachedtotheliverthatstoresbileuntilitisreleasedintothesmallintestine,toaidthedigestionoffood.HypothermiaAseriousconditionthatoccurswhenthebodytemperaturefallstoolow,usuallyduetoexposuretocoldanddampconditions.Symptomsincludeuncontrollableshivering,drowsinessandconfusion.Itrequiresemergencymedicaltreatment.ImmunesystemTheorgansandcellsinvolvedinprotectingthebodyagainstinfection.LiverAlarge,internalorganofthebody,locatedontheupperright-handsideoftheabdomen.Theliverhashundredsofdistinctfunctions,includingproducingbile,regulatingthebody'smetabolismanddetoxifyingtheblood.PancreaticRelatingtothepancreas,anorganlocatedintheabdomenthatsecretesimportantchemicals,suchasinsulin,intothebloodstreamanddigestiveenzymesintotheintestines.MeasurementofweightThereareanumberofmeasuresthatcanbeappliedtodeterminewhetheraperson'sweightmaycausehealthproblems.Twoofthemostcommonlyusedare:Bodymassindex(BMI),and;Waistcircumference.BodymassindexBMIisatoolthatisusedtoclassifytheweightofadultsintohealthy,overweightandobese.BMIisalsousedtoclassifytheweightofboysandgirlsaged2-18,butitisinterpreteddifferentlytoadults.ItisrecommendedbytheWorldHealthOrganizationandusedasthemainmeasurementinmanyguidelinesforobesityaroundtheworld.YourBMIiscalculatedbydividingyourweight(inkilograms)byyourheight(inmetres)squared.[1]BMIscoreWeightrange<18.5Underweight18.5-25Healthyweight25.1-29.9Overweight>30.0ObesityItisimportanttorememberthattheBMIisanapproximateguideandisnotaccurateforeveryone.Onereasonforthisisthatpeoplewiththesameweightcancarrydifferentamountsoffatcomparedtotheirleanbodymass(boneandmuscle).Also,BMIdoesnottakeintoaccountwherebodyfatisaccumulatedonthebody.Notallbodyfatcontributesequallytohealthproblems.Fatunderneaththeskin,particularlyonthehipsandthighs,doesnottendtocauseasmanyproblemsasfataroundyourabdomen.Inparticular,fatthatbuildsuparoundtheorgansinsidetheabdominalcavitycancauseinflammationwithinthebodyandcontributestomanyofthehealthproblemsassociatedwithcarryingextraweight.Atanygivenweight,differentpeoplewillcarryvaryingamountsoffataroundtheirabdomen.Peoplefromsomeethnicgroups,includingAboriginalAustralians,cantendtocarrymorefataroundtheirabdomen.Forthisreason,waistcircumference,whichcanbeagoodindicatorofhowmuchabdominalfatapersoniscarrying,isalsooftenusedtoassesshowmuchofariskaperson'sextraweightmayposetotheirhealth.WaistcircumferenceTomeasurewaistcircumferencewithatape:Standstraightwithfeetabout15cmapartandbreathenormally;Placethetapedirectlyonskin(removeanybulkyclothesbeforemeasuring);Placeatapehorizontallyaroundthewaistataroundthelevelofthebellybutton(halfwaybetweenthebottomoftheribsandthetopofthehipbones),and;Breatheout(noholdingyourbreathorsuckinginyourstomach)andtakethemeasurement.Formen,awaistcircumferenceof94cmorgreaterisassociatedwithincreasedriskofhealthproblems.Forwomen,itisawaistcircumferenceof80cmorgreater.Yourwaistcircumferencecanbeagoodindicatorofhealthrisksfromextraweightaroundtheabdomen. AbdomenThepartofthebodythatliesbetweenthechestandthepelvis.BMIcalculator.NationalHeartFoundationofAustralia.Accessed24August2014fromExternallinkEnergyandweightEnergyinEnergyinfoodismeasuredinkilojoulesorcalories(1calorie=4.2kilojoules).Foodsvaryintheamountofenergytheyprovide.Forexample,vegetablestendtobelowinenergyandhighindietaryfibreandnutrientsthatthebodyrequires.Foodsthatcontainalotofcarbohydratesandfatstendtobehighinenergy.Beveragesalsocontributetoenergyintake.Whilewatercontainsnoenergy,softdrinks,fruitjuicesandalcoholicbeveragesareallhighinenergy.Theportionsizeofthefoodsyoueatisalsoimportant.Evenfoodswithmoderateamountsofenergycancontributetoweightgainiftheyareeatentoexcess.EnergyoutMetabolismdescribesthechemicalprocessesthatoccurinsidethecellsinyourbodyinorderforthebodytofunction.Theseprocessesrequireenergyandthisiscalledyourbasalmetabolism.Physicalactivityalsousesupenergy.Themorevigoroustheexercise(suchasrunning),themoreenergythebodywilluse,althoughallactivities-suchashousework,walkingtotheshopsandevenstandingstill-contributetotheamountofenergythebodyuseseveryday.Withhigh-energyfoods,youcantakeinlargeamountsofenergyveryquickly,whileittakesmuchmoretimeandefforttoworkoffthatenergy.ControlofbodyweightTakinginsmallamountsofextraenergyonadailybasiscaneventuallyadduptocarryingquitealotofextraweightifyoudoitoveralongperiodoftime.However,thewaythebodyregulatesweightisquitecomplex.Itinvolvesasystemofhormonesinthebody(includinginsulin,leptinandghrelin)that:Increasehunger;Decreaseappetiteandfoodintake,and;Increasemetabolismandtheamountofenergythebodyexpends.Generallyspeaking,thissystemworkstotrytomaintainbodyweightatthesamelevelovertime.Thislevelissometimescalledasetpoint.Whenyourweightincreasesordecreasesfromyoursetpoint,thehormoneswilltrytoworktogethertogetyourweightbacktothatlevel.Whenapersongainsalotofweight,thebodycanchangethesetpointtoahigherlevel,whichisonereasonwhyitcanbedifficulttoloseexcessweightonceithasbeengained.Thisisanothergoodreasontomanageyourweightandkeepitinthehealthyrangeifyoupossiblycan.FibreIngredientsinfoodthatarenotdigestible.Theypassthroughthedigestivesystemrelativelyunchangedandhelptokeepthedigestivesystemhealthy.HormonesAchemicalsubstancesecretedinonepartofanorganismandtransportedtoanotherpartofthatorganism,whereithasaspecificeffect.MetabolismThesumofallchemicalchangesthattakeplacewithinanorganismtomaintaingrowthanddevelopmentandconvertfoodintoenergyandbuildingblocks.BMIcalculator.NationalHeartFoundationofAustralia.Accessed24August2014fromExternallinkStepstomaintainahealthyweightTherearemanythingsyoucandotohelpkeepyourselfinahealthyweightrange.MonitoryourweightRegularlymeasuringyourweightandwaistcircumference(atleastonceeverythreemonthsorso)isagoodwayofmonitoringhowyouaregoing.Itmeansthatyoucanmakechangestoyoureatinghabitsandphysicalactivitytocompensateifyouhavestartedtoputonanextrakiloortwo.EatanddrinkforahealthyweightTheAustralianDietaryGuidelinesgivesguidanceonhowtoeatahealthydietthatcanhelpyoumaintainahealthyweight.[1]Oneofthekeystomaintainingahealthyweightistomatchyourenergyintake(viafoodsanddrinks)toyourenergyneeds.Dependingonyoursizeandhowphysicallyactiveyouare,youmayneedmoreorlessfoodsthanotherpeople.Waysofdoingthisinclude:Understandingtheprinciplesofhealthyeating,includingeatingawiderangeofnutritiousfoodseachday;Beingawareoftheenergycontentofvariousfoodsandbeveragesyouconsume;Beingawareofportion(orserve)sizesandparticularlylimitingyourportionsofhigh-energyfoods,and;Drinkingplentyofwater.Ifyouarecarryingextraweight,changingyoureatinghabitscanhelpyouwithweightloss.Itisimportant,however,tomakesurethatyoustilleatsufficientamountsofhealthyfoodsothatyourbodystillreceivesthenutrientsitneeds.Ifyouareunderweight,theprinciplesofhealthyeatingstillapply.Thehealthiestwaytogainweightistodoitgradually,byeatingawiderangeofnutritiousfoods.Youcanincreaseportionsizesslightlyandeatregularly(threemealsplussnacks)everyday.Gainingweightbyeatinglargeamountsoffoodsthatarehighinsugarandfatandlowinnutrientsisnotrecommended.Dietitianscanprovideguidanceonmealplanningifyouneedhelpwithplanningandcookinghealthyfoods.Ahealthydietwillhelpyoumaintainahealthyweight. BephysicallyactivePhysicalactivitygetsyoumovingyourmajormusclegroups;anythingfromwalkinganddoinghouseholdchoresthroughtorunningandcycling.Bothyourday-to-dayactivities,suchascommutingtoworkorgardening,andstructuredactivities-suchasplayingtennisorgoingtothegym-cancounttowardyourdailyactivitylevels.TheAustralianPhysicalActivityGuidelinesforpeopleaged18-64makerecommendationsonhowmuchphysicalactivitypeopleneedtodoinordertoenjoyhealthbenefits.[2]Firstly,theguidelinesrecognisethatanylevelofphysicalactivityisbetterthannone.Ifyouhaveanymedicalconditionsthatmaymakephysicalactivityunsafe,yourdoctorcanadvisewhatkindsofactivitiesmaybesuitableforyou.Ifyouhavebeeninactiveforawhile,slowlyincreasingyourlevelofphysicalactivitycanhelpyoutoeaseyourwaybackintobeingmoreactive.Theguidelinesrecommendthatpeoplecarryout:150-300minutesaweekofmoderatelyvigorousphysicalactivity(exercisethatrequireseffort,butisnotsohardthatyoucannottalk,suchasbriskwalking);75-150minutesofvigorousphysicalactivityaweek(exercisethatrequiresenougheffortthatyouarebreathinghard),or;Acombinationofmoderateandvigorousphysicalactivity.Itismoreeffectivetospreadyouractivityovermostoralldaysoftheweek,ratherthangettingallyourphysicalactivitydoneononeortwodaysoftheweek.Muscle-strengtheningexercisesarerecommendedtobeincorporatedintoyourroutinetwodaysaweek.Althoughbuildingleanmusclemasscanincreaseyourweight,itdoesnotincreasetheamountoffatyoucarryandsodoesnotincreaseyourriskofhealthproblems.Itcanalsohelptomakeyoustronger,boostyourmetabolismand,overthelong-term,canhelpyoustayinahealthyweightrange.Physicalactivitycanbeacombinationofmoderateandvigorousexercise. LimitsedentarytimeSedentarytimeistimespentsitting.Spendingmoretimesittingisassociatedwithsomehealthproblemssuchastype2diabetes.Italsomeansthatyourbodyuseslessenergybecausemajormusclegroups,suchasthoseinyourlegs,donothavetoworkashardaswhenyouarestandingandbeingactive.TheAustralianPhysicalActivityGuidelinesrecommendlimitingprolongedperiodsofsittingandgettingupfrequentlytobreakupthetimeyouhavetospendsitting.PsychologicaltherapiesandcounsellingPsychologicaltherapiesaresometimesreferredtoas'talkingtherapies'.Theymaybehelpfulifissuessuchasstress,depressionoranxietyarecontributingtounhealthyeatinghabits.Psychologistsorcounsellorsmaybeabletoprovideadviceonstrategiesthatcanhelpyoutochangeyourbehavioursandmaintainyournewhabits.Psychologicaltherapiesmayalsobehelpfulifaneatingdisorderisleadingtounderorovereating.MedicalconditionsArangeofmedicalconditionscanbeassociatedwithincreasesinweight.Examplesinclude:Hypothyroidism;Cushing'ssyndrome;Polycysticovarysyndrome(PCOS);InheritedconditionssuchasPrader-Willisyndrome,and;Depression.Asignificantandunexplainedlossofweight,particularlyifitpersists,maybeasymptomofaseriousmedicalcondition.Examplesofmedicalconditionsthatcancauseweightlossinclude:Hyperthyroidism;Diabetes;Long-termdigestiveproblemssuchascoeliacdisease,Crohn'sdiseaseandulcerativecolitis;Depression,and;Cancer.Ifyouareconcernedregardinganunexplainedchangeinyourweight,youcanseeyourdoctor.MedicationsTherearesomemedicationsthatcancauseweightgaininsomepeople.Thesecanincludemedicationsfortype2diabetesandhighbloodpressure(hypertension),aswellastricyclicantidepressantsandsteroids.Notallpeoplewhotakethesemedicationsexperienceweightgain.Ifyouaretakingamedicationthatappearstobeaffectingyourweightandyouareconcernedaboutit,speaktoyourdoctor.Theremaybealternativemedicationsavailable,yourdoctormaybeabletoadjustthedoseofthemedicationyouareon,ortheymaybeabletogiveyouguidanceonhowtolimitweightgain.QuittingsmokingPeoplewhoquitsmokingtendtogainweight.Theamountofweightvariesfrompersontoperson,butthehealthbenefitsofquittingsmokingwilllikelyoutweighanyhealthriskscausedbyanyweightgain.Healthyeatingandregularphysicalactivitycanhelptopreventorminimiseyourweightgain.AntidepressantsMedicationusedtotreatdepressionandothermooddisorders.AnxietyAfeelingoftension,nervousnessanddreadaboutfutureevents.Itcantriggerphysicalsymptomssuchasarapidpulseorbreathingdifficulties.EatingdisorderAproblematiceatinghabitthatnegativelyaffectsaperson'sphysicalandmentalhealth.Prader-WillisyndromeAraregeneticdisorderthataffectsdevelopmentandgrowth,typicallycausingpoormuscletone,shortstature,incompletesexualdevelopment,cognitivedisabilities,problembehavioursandobsessiveeating.SteroidsAclassofchemicalsubstancesthathaveacertaincomplexofcarbonparticles.Thebodyproducesseveraltypesofsteroidsnaturallyandartificially-producedsteroidsareusedasmedications.Cushing'ssyndromeAgroupofdisorderscharacterisedbyhighlevelsofcortisol,animportantchemicalinthebodywithnumerousfunctionsincludingstressresponses,maintainingbloodsugarlevelsandhelpingtheimmunesystem.BMIcalculator.NationalHeartFoundationofAustralia.Accessed24August2014fromExternallinkAustraliandietaryguidelines.AustralianGovernment-NationalHealthandMedicalResearchCouncil(NHMRC).Accessed24August2014fromExternallinkReferencesBMIcalculator.NationalHeartFoundationofAustralia.Accessed24August2014fromlinkhereAustraliandietaryguidelines.AustralianGovernment-NationalHealthandMedicalResearchCouncil(NHMRC).Accessed24August2014fromlinkhereAustralianphysicalactivityandsedentarybehaviourguidelines.AustralianGovernment-TheDepartmentofHealth.Accessed19August2014fromlinkhereBrochurePAGuidelines_A5_18-64yrs.PDF.AccessedAugust202014.linkhereClinicalPracticeGuidelinesfortheManagementofOverweightandObesityinAdultsAdolescentsandChildreninAustralia(2013)|NationalHealthandMedicalResearchCouncil.AccessedJuly202014.linkhereFS-Adults-18-64-Years.PDF.AccessedAugust202014.linkhereHealthyActive-WhatIsaHealthyWeight.AccessedAugust192014.linkhereKilojoulesandCalories|BetterHealthChannel.AccessedJuly202014.linkheren55_australian_dietary_guidelines.pdf.AccessedAugust202014.linkheren55a_australian_dietary_guidelines_summary_131014.pdf.AccessedAugust192014.linkhereUnderweightAdults-LiveWell-NHSChoices.AccessedAugust202014.linkhereUnexplainedWeightLossCauses-Symptoms-MayoClinic.AccessedAugust212014.linkhereWeightLoss-Unintentional:MedlinePlusMedicalEncyclopedia.AccessedAugust212014.linkhereFAQFrequentlyaskedquestionsWhatisahealthyweight?Ahealthyweightisonethatisassociatedwithalowriskofhealthproblems.Itwillvaryfrompersontoperson.Whyisbeingahealthyweightimportant?Carryingtoomuchweight(beingoverweightorobese)orcarryingtoolittle(beingunderweight)canincreaseyourriskofarangeofserioushealthproblems.Ingeneral,themoreextraweightapersoncarries(particularlyifobese),thegreaterthe…HowmuchphysicalactivitydoIneedtodo?TheAustralianPhysicalActivityGuidelinesforpeopleaged18-64recommend:150to300minutesaweekofmoderatelyvigorousphysicalactivity(exercisethatrequireseffort,butisnotsohardthatyoucannottalk,suchasbriskwalking);…Howdoessittingaffectmyhealth?Spendingalotoftimesittingdownhasbeenassociatedwithanincreasedriskofdevelopinghealthproblemssuchastype2diabetes.Italsomeansthatyourbodyuseslessenergy,becausemajormusclegroups,suchasthoseinyourlegs,arenotneeding…Whatisakilojoule?Energyinfoodismeasuredinkilojoulesorcalories.1calorie=4.2kilojoules.Isbeingunderweightaproblemformyhealth?Beingunderweightcanalsoincreasetheriskofhealthproblems.Becausethebodymaynotbereceivingallthenutrientsitneeds,underweightpeoplecanbeatanincreasedriskof:developingsomeinfectiousdiseases(becausetheimmunesystem…WhatisahealthyBMI?AhealthyBMIrangeisbetween18.5and25.YourBMIiscalculatedbydividingyourweight(inkilograms)byyourheight(inmetres)squared.IsitimportanttoexerciseifIamalreadyahealthyweight?Exercisingorbeingphysicallyactiveoffersmanyhealthbenefits,nomatterwhatweightyouare.Fittinginatleast150to300minutesaweekofmoderatelyvigorousexercise(suchasbriskwalking)isrecommended.…ItisimportanttoeatahealthydietifIamalreadyahealthyweight?Eatingahealthy,balanceddiet,consistingofarangeofnutritiousfoodsisimportantforyourhealth,nomatterwhatweightyouare.Thisincludeseatingplentyofvegetablesandfruitandlimitingfoodshighin…DoeswhatIdrinkaffectmyweight?Drinksalsocontributetoenergyintake.Whilewaterhasnoenergy,softdrinks,fruitjuicesandalcoholicbeveragesareallhighinenergy.Formanypeoplestrugglingtocontroltheirweight,cuttingdownonsoftdrinks,alcoholandfruitjuicescanbe…RelatedtopicsDiseases&conditionsWeightlossCarryingtoomuchweightcanincreaseyourriskofarangeofserioushealthproblems.Evenasmallamountofweightlosscanimproveyourhealthandpreventsuchproblems.…Diseases&conditionsAguidetohealthyeatingininfantsFromthemomentyourbabyisborn,theynolongerreceivenutrientsthroughtheumbilicalcord.Theywillinsteadneednutrientsinitiallyfrommilkandthenataroundsixmonths,alsofromsolidfood.Itisimportantforachildtohaveanappropriatedietforgrowthanddevelopmentateverystageoftheirlife.…Diseases&conditionsAntioxidantsAntioxidantsarecompoundsinthebodythatneutraliseexcessfreeradicals,atypeofunstablemoleculethatcancausecelldamage.Antioxidantsareproducednaturallybythebody,butarealsofoundinfruitsandvegetables.…Diseases&conditionsChildhoodimmunisationsChildhoodimmunisationshelpprotectinfantsandchildrenagainstavarietyofdiseases,withoutthembeingexposedtotheactualdiseases.Immunisationsincludetetanus,polio,measlesandchickenpoxvaccines.Theyalsohelpprotectfriendsandfamilybyreducingtheratesoftheseconditions.…AboutthisarticleTitleHealthyweightAuthor:KellieHeywoodFirstpublished:14Oct2014Lastreviewed:17Jan2022Category:HealthyweightRating:4.3outof5Votes:1182(Clicksmileyfacebelowtorate)Sharethisarticle×Contentgoesinhere.