"Three reductions and three health" was put forward on the 10 National Healthy Lifestyle Day, and it is the action theme of the second National Healthy Lifestyle Action (20 16-20 15). Among them, "three reductions" refers to reducing oil, salt and sugar; "Three health" refers to a healthy mouth, healthy weight and healthy bones.
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1. Salt reduction:
Eating too much salt will raise blood pressure and significantly increase the risk of cardiovascular disease. Adults' daily salt intake should not exceed 6g, children aged 2-3 should not exceed 2g, children aged 4-6 should not exceed 3g, children aged 7- 10 should not exceed 4g, and elderly people over 65 should not exceed 5g. In the usual diet, it is suggested to use a quantitative salt spoon to control the amount of salt, and other condiments can also be used instead of salt.
2. Oil reduction measures:
A high-fat and high-cholesterol diet is a risk factor for hyperlipidemia and obesity. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases; Obesity is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease. Adults should not use more than 25-30 grams of edible oil per person per day. When cooking food, try not to use oil or use as little oil as possible. It is suggested to use an oil pot to control the oil intake.
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3. Hypoglycemic effect:
Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases. The intake of added sugar per person per day should not exceed 50g, and it is better to control it below 25g. When cooking, put less sugar and eat less high-sugar foods (biscuits, ice cream, chocolate, candy, cakes, etc.). You should drink more boiled water instead of sugary drinks.
4. Healthy oral movements:
Oral health refers to clean teeth, no dental caries, no pain, normal gum color and no bleeding. After getting up every morning and before going to bed at night, you should brush your teeth with fluoride toothpaste 1 time, and brushing your teeth before going to bed is more important. Rinse your mouth with water after meals, snacks and carbonated drinks. Usually eat less sugar and drink less carbonated drinks. Adults have an oral examination at least once a year, and children have an oral examination once every six months.
5. Healthy Weight Action:
You should measure your weight regularly and calculate your body mass index (BMI) to know your weight. In terms of diet, the intake of low energy, low fat, low sugar, low salt and rich in trace elements and vitamins, mainly composed of complex carbohydrates and high-quality protein, is encouraged. In terms of exercise, it is recommended to carry out moderate-intensity physical activities for at least five days a week for more than 30 minutes each time; Adhere to daily physical exercise, with an average of 6000 steps of active physical activity every day; Try to reduce sedentary time and get up every hour to exercise.
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6. Healthy bones action:
People of all ages should pay attention to the prevention of osteoporosis. A balanced diet rich in calcium, low in salt and moderate in protein is beneficial to prevent osteoporosis. Get at least 20 minutes of sunshine every day on average. Adequate sunshine will promote the production of vitamin D, which plays a very key role in the absorption of calcium. Moderate exercise can improve bone strength. Old people should prevent falls and fractures.