First, what is a healthy weight?
At present, body mass index (BMI) is generally used to evaluate weight.
Body mass index (BMI) = weight (kg)/height 2 (m2)
1, China adult weight grading standard:
2. The body mass index < 18.5 is too low;
3. Normal weight 18.5 ≤ body mass index < 24.0;
4, 24.0 ≤ body mass index < 28.0 is overweight;
5. Obesity with body mass index ≥28.0.
In addition, another criterion for judging obesity is waist circumference. In China, the waist circumference of adult men is ≥85 cm, and that of women is ≥80 cm, and the fat is concentrated in the abdomen, which is a "central" obesity, or a "centripetal" obesity or an "apple" obesity.
Second, the standard of healthy blood pressure?
1, adult blood pressure < < 120/80 mmHg is normal blood pressure or healthy blood pressure;
2. The blood pressure of the elderly over 65 years old < 130/80mmhg should also be considered as basic healthy blood pressure;
3. Adult blood pressure ≥ 140/90 mmHg is hypertension;
4. Adult blood pressure120-139/80-89mmhg is normal hypertension.
Third, the harm of overweight and obesity.
1, prone to hypertension: compared with normal weight, overweight/obese people are three times more likely to suffer from hypertension.
2. Susceptibility to diabetes: The probability of type 2 diabetes in overweight/obese people is twice that of normal-weight people.
3. Susceptibility to dyslipidemia: Compared with normal weight, overweight/obesity is twice as likely to suffer from dyslipidemia as normal weight.
4, often accompanied by a variety of diseases: such as arthritis, fatty liver, sleep apnea syndrome, tumor, heart disease, stroke and so on.
5. Obesity affects the quality of life and makes walking inconvenient.
Fourth, the harm of hypertension
1, blood pressure130-139/85-89 mmhg are all normal hypertension, which can be considered as sub-health blood pressure. Half of these people became hypertensive within 10 years.
2. Hypertension is the most important risk factor for heart disease, cerebrovascular disease and kidney disease; Its complications include myocardial infarction, cerebral hemorrhage, cerebral thrombosis and renal insufficiency. In severe cases, it can lead to death and disability, and in light cases, it will affect the quality of work and life.
3. Hypertension treatment requires long-term medication, which increases the economic burden. Therefore, it is necessary to prevent the occurrence of hypertension.
4. Cardiovascular and cerebrovascular diseases related to hypertension are the main death diseases of Chinese residents. Epidemiological studies in China show that 2/3 of the residents' deaths are related to hypertension.
5. Hypertension continues to damage vascular endothelial cells, leading to atherosclerosis.
6, hypertension is often asymptomatic, known as the "silent killer", and some people find hypertension after cerebral hemorrhage.
5. How to maintain a healthy weight and healthy blood pressure?
1, adhere to a reasonable diet and balanced nutrition for a long time.
(1) The average adult eats 8 Liang of vegetables to 1 kg of fruit every day;
(2) Staple food (rice, flour and miscellaneous grains) is appropriate;
(3) Use vegetable oil for no more than half a second per person per day;
(4) Do not eat fat and animal offal, and lean meat should not exceed 2 Liang per person per day;
(5) appropriately increase bean products, fish and milk, with no more than 5 eggs per week;
(6) control the intake of salt, not more than 6 grams per person per day;
(7) Do not use or use less salted products, such as pickles.
2. Adhere to moderate exercise
(1) Choose the exercise form that suits you;
(2) 3-5 times a week, each time for more than 30 minutes;
(3) Exercise intensity is based on endurance, and the reference heart rate is 170- age.
Step 3 limit drinking
(1) Do not advocate drinking;
(2) If you want to drink alcohol, you should use it in small quantities: no more than 1 liang of white wine, no more than 2 liang of wine and no more than 5 liang of beer per person per day.
4. Do not smoke or resolutely give up smoking.
5. Measure your weight and blood pressure regularly.
(1) Normal adults should have their blood pressure measured at least once every two years 1 time;
(2) The blood pressure of adults over 35 years old was measured for the first time;
(3) Blood pressure (blood pressure 1 30-139/85-89 mmhg) of hypertensive susceptible population should be measured at least once every six months;
(4) Patients with hypertension should measure their blood pressure regularly, usually once a week 1 time, and once a day 1-2 times when their blood pressure is unstable;
(5) Adults test 1 time every 6 months on average;
6, healthy weight, healthy blood pressure goals
Healthy weight: neither fat nor thin, the average adult's body mass index is 18.5 ~ 23.9 kg/m2, and the elderly can be slightly higher.
Healthy blood pressure: it is neither low nor high, and the blood pressure of ordinary people is <120/80 mmhg; Elderly people < 140/90mmhg.