早期對肥胖的認知,僅止於身體外觀的觀感不佳;但就醫學的觀點來看,肥胖可能是疾病的元凶,1996年WHO & FDA已將肥胖列為慢性疾病,尤其是在青少年階段不可忽視。
其實以科學的觀點而言,青少年肥胖的發生,主要是因為平常攝取的熱量高於身體消耗的熱量,例如喜好西式速食飲食,像是薯條、披薩、漢堡,而缺乏運動來消耗所產生的卡路里。有些造成熱量攝取及消耗不平衡的原因是錯綜複雜的,諸如先天性遺傳、生理心理因素、生活及社會環境等等都是主要的因素。
因此,青少年肥胖如何預防是家長需要關心的議題,根據2013年4月8日兒科雜誌所發表的一篇研究:青少年平時多睡可以幫助預防肥胖。研究學者招募美國費城高中學生年齡從14歲到18歲不等,研究每人Body Mass Index(BMI)身體質量指標的變化,並每6個月記錄他們的身高、體重、以及睡眠時間。
究發現,每增加睡眠1小時與BMI下降有關,特別是在高BMI的青少年時期,因此,學者建議18歲以前的青少年每天睡眠增加到10小時,將可大大降低BMI約4%。此外,為了讓學生們增加睡眠的時間,也建議每天早上上學時間延後30至45分,有利於BMI下降,減少肥胖產生。
當然預防肥胖有很多管道,除了上述的研究根據外,尚有以下方法可提供參考:
一、持恆運動與管理體重:規律的運動是預防肥胖及維持體重的主要方法之一。持恆運動能夠預防疾病和維持健康,因為體重的增減是經由熱量的攝取和消耗來調節,每一種食物都含有熱量,從事超出一般活動量的運動有助於消耗過多的熱量。
二、慎選飲食:要避免飲食過量,應先從改變進食習慣做起。少油炸,吃肉時,記得去除雞皮、鴨皮和肥肉,最好選擇帶骨、帶刺、帶殼的肉類和水產,這會讓你吃得慢又吃得少。同理,少吃薯條、漢堡、披薩、炸雞類,這些食物都是高熱量且不利於健康的食物。此外,沾粉油炸或勾芡的食物所含熱量也很高。因此,清淡且天然的飲食是最能預防肥胖的方式。
三、充足睡眠:睡眠不足除了會造成體內荷爾蒙分泌不均衡外,也是現代人的文明病,其實,每天少睡一些,糖尿病、肥胖症種種毛病都會跟著來。因此,養成定時睡眠的好習慣,並且睡足8~10小時,既預防肥胖又可減緩老化,精神有足且免疫力提升,一舉數得。
(封面圖片來源: martinak15 via photopin cc)
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