儿童减重怎么吃？4个提醒让你健康瘦！
<section style="font-size: 16px;"><section style="text-align: center;margin-top: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 58.3672px;height: auto;"></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(234, 249, 247);padding: 11px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;align-self: flex-end;flex: 0 0 auto;background-color: rgb(255, 255, 255);border-style: dashed;border-width: 1px;border-color: rgb(65, 182, 182);padding-right: 25px;padding-left: 25px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 6px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-size: contain;background-attachment: scroll;background-image: url(https://www.fqlook.cn/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/mmbiz_png/ULhiclwUibBSes1zNy13uoHZh1ll7nicETS4ndJJC99eY3Fib2cW4DqtDV66jRpia7xh7t1kvdlehbnM4bcBSuLVy3A/640?wx_fmt=png);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 6px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-size: contain;background-attachment: scroll;background-image: url(https://www.fqlook.cn/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/mmbiz_png/ULhiclwUibBSes1zNy13uoHZh1ll7nicETSB9ZvJ0evNxTiadnpJpYUN4SO7icqWX9bZia0fMhnsbdHJrTvRQXUVPIew/640?wx_fmt=png);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 6px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 31px;height: 31px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-size: contain;background-attachment: scroll;background-image: url(https://www.fqlook.cn/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/mmbiz_png/ULhiclwUibBSes1zNy13uoHZh1ll7nicETS4ndJJC99eY3Fib2cW4DqtDV66jRpia7xh7t1kvdlehbnM4bcBSuLVy3A/640?wx_fmt=png);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 0 0 auto;min-width: 5%;height: auto;padding-right: 6px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-size: contain;background-attachment: scroll;background-image: url(https://www.fqlook.cn/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/mmbiz_png/ULhiclwUibBSes1zNy13uoHZh1ll7nicETSB9ZvJ0evNxTiadnpJpYUN4SO7icqWX9bZia0fMhnsbdHJrTvRQXUVPIew/640?wx_fmt=png);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;line-height: 1.75;"><p style="text-wrap: wrap;"><span style="font-size: 18px;">暑假来临，孩子们饮食不规律、吃零食及喝含糖饮料的机会增多，加上天气炎热造成主动运动的意愿不足，不少孩子的体重“蹭蹭”上涨。那么，如何通过饮食调理让超重肥胖儿童在保证生长发育的同时科学、健康地减重呢？</span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></p></section></section></section></section></section></section></section></section></section><p style="text-align: center;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span></p><p style="text-align: center;"></p><p style="text-align: center;"><strong><span style="font-size: 16px;color: rgb(136, 136, 136);">表格来自《学龄儿童青少年超重与肥胖筛查》（WS/T 586—2018）</span></strong></p><p><br/></p><section style="line-height: 1.75em;"><span style="font-size: 18px;">理论上，成人减掉1千克脂肪，需要额外消耗7700千卡的能量，所以，只有当能量消耗持续大于能量摄入时，才可能出现体重减轻。<strong>在适当控制总能量的同时，让孩子既能吃饱，又能吃得营养和健康，关键是要纠正不良的饮食习惯和生活方式，选对食物，合理烹调，科学就餐。</strong></span></section><p><br/></p><p style="text-align: center;"></p><p><br/></p><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;margin-top: 14px;"><section style="margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;"><section style="margin-bottom: -6px;line-height: 1em;padding-right: 5px;padding-left: 5px;font-size: 19px;letter-spacing: 1px;color: rgb(101, 195, 232);"><p><strong>纠正不良的饮食习惯和生活方式</strong></p></section><section style="width: 100%;height: 10px;background-color: rgba(196, 232, 247, 0.39);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: flex;flex-flow: row nowrap;justify-content: center;margin-top: 7px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(139, 208, 237);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section powered-by="xiumi.us"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span><br/></section></section></section></section></section></section><section style="font-size: 16px;"><section style="text-align: center;margin-top: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 58.3672px;height: auto;"></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(234, 249, 247);padding: 11px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;align-self: flex-end;flex: 0 0 auto;background-color: rgb(255, 255, 255);border-style: dashed;border-width: 1px;border-color: rgb(65, 182, 182);padding-right: 25px;padding-left: 25px;height: auto;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">1. 控制高能量密度食物及饮料的摄入，如富含脂肪的肉类、油炸食品、膨化食品、烘焙食品、糖果、奶酪、含糖饮料及油基调味酱（如沙拉酱）等。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">2. 不吃早餐不可取。一份好的早餐能启动人体一天的新陈代谢，帮助稳定血糖，提升大脑的工作效率。对于需要减重的孩子来说，一份优质早餐应该包括以下几类食物：①全谷物食物，如杂粮豆粥、全麦面包、燕麦、玉米等；②优质蛋白，如低脂牛奶、豆制品、鱼虾、鸡蛋等；③新鲜蔬果；④优质脂肪，如原味坚果。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">3. 少食饱和脂肪，尽量避免反式脂肪酸。少吃或不吃猪油、牛油、肥肉、黄油、内脏、鱼籽、动物外皮等含饱和脂肪酸和胆固醇高的食物。特别是应尽量避免含反式脂肪酸的食物。反式脂肪酸主要来自加工食品，如各种西式糕点、奶油蛋糕、含植脂末的奶茶、咖啡伴侣等。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">4. 尽量减少家庭外出就餐，尤其是快餐。少点外卖。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">5. 避免久坐行为。根据孩子的年龄和兴趣，选择容易坚持的游戏和运动，每天身体活动时间应大于1小时，并逐渐增加体育锻炼的强度、频率和持续时间。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">6. 每天看视频的时间要限制在1小时内。<span style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;color: rgba(0, 0, 0, 0.9);"></span></p></section></section></section></section></section></section></section></section></section><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;margin-top: 14px;"><section style="margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;"><section style="margin-bottom: -6px;line-height: 1em;padding-right: 5px;padding-left: 5px;font-size: 19px;letter-spacing: 1px;color: rgb(101, 195, 232);"><p><strong>优化膳食结构，选择新鲜的食物</strong></p></section><section style="width: 100%;height: 10px;background-color: rgba(196, 232, 247, 0.39);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: flex;flex-flow: row nowrap;justify-content: center;margin-top: 7px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(139, 208, 237);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section powered-by="xiumi.us"><br/></section></section></section></section></section></section><p><br/></p><p style="text-align: center;"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span></p><p><br/></p><section style="font-size: 16px;"><section style="text-align: center;margin-top: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 58.3672px;height: auto;"></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(234, 249, 247);padding: 11px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;align-self: flex-end;flex: 0 0 auto;background-color: rgb(255, 255, 255);border-style: dashed;border-width: 1px;border-color: rgb(65, 182, 182);padding-right: 25px;padding-left: 25px;height: auto;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">不同的碳水化合物、脂肪和蛋白质，对孩子的体重和健康的影响是截然不同的。<strong>通过食物选择来控制能量摄入，家长要尽量为孩子选择<strong style="font-size: 18px;letter-spacing: 0.578px;text-wrap: wrap;background-color: rgb(255, 255, 255);">天然完整、</strong>加工少的食物，</strong>即最接近自身天然形式的食物，包括新鲜的蔬菜和水果、全谷物、大豆类、薯类，以及经过简单加工的鱼、禽、肉、蛋、奶类。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">1.主食选择饱腹感强的。在限定的能量范围内，尽可能多选用饱腹感更强，且富含膳食纤维和更多B族维生素、矿物质的全谷物、杂豆类。适量地用薯类代替精米白面，建议选择燕麦、藜麦、小米、糙米、黑米、玉米、红豆、绿豆、芸豆、鹰嘴豆、红薯等。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">2.保证优质蛋白质的摄入。儿童的健康生长离不开优质蛋白质，尽量多选择鱼虾类（特别是深海鱼），去皮禽肉（鸡肉、鸭肉、鹅肉），大豆及其制品，适量瘦肉。每天可食用>300毫升的奶类制品或低脂/脱脂牛奶或酸奶、1个鸡蛋；避免过量食用红肉，特别是猪肉。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">3.每天至少吃5种新鲜蔬菜，1～2个拳头大小的水果。优先选择各种新鲜的深色叶类蔬菜，还可多选择十字花科蔬菜（如西蓝花、白菜、油菜、卷心菜、紫甘蓝等）和菌藻类。水果可选择苹果、梨子、猕猴桃、柑橘、杨梅、草莓、樱桃、杏、西柚、蓝莓等。不能用果汁代替水果。除了早餐适当吃些水果，中餐和晚餐前半小时左右吃水果，可以增加饱腹感，有利于控制食物的总摄入量。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">4.多吃富含膳食纤维的食物。全谷物、豆类、各种绿叶蔬菜、芹菜、豆芽、魔芋、紫菜、笋等，既可保持肠道健康，又可增加饱腹感。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">5.用餐盘控制进食量。每餐食物的量以一个圆形餐盘为例，餐盘的一半是蔬菜（2～3种），另外1/4是谷薯类，1/4是蛋白质类食物。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">6.多饮水，6～10岁儿童每日至少饮水800～1000毫升，11～17岁儿童每日1100～1400毫升。天气炎热或运动出汗多时，应增加饮水量。首选白开水。</p></section></section></section></section></section></section></section></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;margin-top: 14px;"><section style="margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;"><section style="margin-bottom: -6px;line-height: 1em;padding-right: 5px;padding-left: 5px;font-size: 19px;letter-spacing: 1px;color: rgb(101, 195, 232);"><p><strong>合理烹调</strong></p></section><section style="width: 100%;height: 10px;background-color: rgba(196, 232, 247, 0.39);"><br/><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: flex;flex-flow: row nowrap;justify-content: center;margin-top: 7px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(139, 208, 237);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section powered-by="xiumi.us"><br/><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span></section></section></section></section></section><section style="font-size: 16px;"><section style="text-align: center;margin-top: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 58.3672px;height: auto;"></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(234, 249, 247);padding: 11px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;align-self: flex-end;flex: 0 0 auto;background-color: rgb(255, 255, 255);border-style: dashed;border-width: 1px;border-color: rgb(65, 182, 182);padding-right: 25px;padding-left: 25px;height: auto;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">1.尽量采用凉拌、白灼、清蒸、煮、炖、氽、急火快炒等用油少的烹调方法，不宜用油煎、油炸、红烧和爆炒的方法烹饪食物。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">2.少吃油，吃好油，全日烹调用油20～30克。增加优质脂肪的摄入，首选橄榄油、亚麻籽油、山茶油，还可选择双低菜籽油、大豆油、花生油等植物油。凉拌菜可选择亚麻籽油、紫苏子油、芝麻油等。<span style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></p></section></section></section></section></section></section></section></section></section><section style="font-size: 16px;"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-top: 10px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;min-width: 10%;flex: 0 0 auto;height: auto;align-self: center;line-height: 0;margin-top: 14px;"><section style="margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;"><section style="margin-bottom: -6px;line-height: 1em;padding-right: 5px;padding-left: 5px;font-size: 19px;letter-spacing: 1px;color: rgb(101, 195, 232);"><p><strong>进餐注意事项</strong></p></section><section style="width: 100%;height: 10px;background-color: rgba(196, 232, 247, 0.39);"><br/><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: flex;flex-flow: row nowrap;justify-content: center;margin-top: 7px;margin-right: 0%;margin-left: 0%;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(139, 208, 237);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-left: -10px;"><section style="" powered-by="xiumi.us"><section style="display: inline-block;width: 33px;height: 25px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 2px;border-radius: 50%;border-color: rgb(139, 208, 237) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0);"><svg viewbox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;align-self: flex-start;border-width: 0px;margin-top: -16px;margin-left: -10px;"><section powered-by="xiumi.us"><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span><br/></section></section></section></section></section></section><section style="font-size: 16px;"><section style="text-align: center;margin-top: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 58.3672px;height: auto;"></section></section><section style="text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(234, 249, 247);padding: 11px;height: auto;"><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;align-self: flex-end;flex: 0 0 auto;background-color: rgb(255, 255, 255);border-style: dashed;border-width: 1px;border-color: rgb(65, 182, 182);padding-right: 25px;padding-left: 25px;height: auto;"><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">1.规律饮食，细嚼慢咽，每口食物嚼20～30下。按照清淡汤、蔬菜、肉蛋、粗粮的顺序进餐。选用小餐具，每餐吃到七八分饱，尤其是晚餐。<br/></p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">2.尽量在家就餐，外出点餐首选少油非油炸的健康食品，尽量做到食材新鲜，种类丰富，荤素搭配。</p></section></section></section></section><section style="text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 100 100 0%;height: auto;border-style: solid solid dashed;border-width: 0px 0px 1px;border-bottom-color: rgb(65, 182, 182);"><section style="margin-bottom: 14px;" powered-by="xiumi.us"><section style="text-align: justify;color: rgb(62, 62, 62);font-size: 18px;line-height: 1.75;"><p style="text-wrap: wrap;">3.进餐时注意，不可食用过油或过咸<span style="color: rgb(62, 62, 62);font-size: 18px;letter-spacing: 0.578px;text-wrap: wrap;background-color: rgb(255, 255, 255);">汤</span><span style="color: rgb(62, 62, 62);font-size: 18px;letter-spacing: 0.578px;text-wrap: wrap;background-color: rgb(255, 255, 255);">汁</span>，不用汤汁泡饭。菜品偏油时要用温水涮后再吃。<span style="color: rgba(0, 0, 0, 0.9);font-size: var(--articleFontsize);letter-spacing: 0.034em;"></span></p></section></section></section></section></section></section></section></section></section><section style="line-height: 1.75em;margin-bottom: 0px;"><span style="font-size: 18px;">健康的饮食习惯和生活方式必须长期坚持。久而久之，它就会像条件反射一样成为生活中的一部分。超重肥胖儿童在饮食干预的过程中，最好整个家庭都采用同样的饮食计划。这样，全家都处在一个健康的饮食环境中，减重效果更好，全家人也都能从健康的饮食习惯和生活方式中获益。</span></section><section style="line-height: 1.75em;"><span style="font-size: 18px;"><br/></span></section><p><br/></p><p style="margin-bottom: 0px;outline: 0px;font-variant-numeric: normal;font-variant-east-asian: normal;font-variant-alternates: normal;letter-spacing: 0.544px;text-wrap: wrap;font-size: 16px;widows: 1;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(62, 62, 62);line-height: 1.5em;background-color: rgb(255, 255, 255);"><span style="outline: 0px;color: rgb(136, 136, 136);font-size: 14px;letter-spacing: 0.544px;">作者：湖南省儿童医院护理部副主任营养师 黄萍</span></p><p style="margin-bottom: 0px;outline: 0px;font-variant-numeric: normal;font-variant-east-asian: normal;font-variant-alternates: normal;letter-spacing: 0.544px;text-wrap: wrap;font-size: 16px;widows: 1;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(62, 62, 62);line-height: 1.5em;background-color: rgb(255, 255, 255);"><span style="color: rgb(136, 136, 136);font-size: 14px;outline: 0px;letter-spacing: 0.544px;">审核：</span><span style="color: rgb(136, 136, 136);font-size: 14px;letter-spacing: 0.544px;">国家健康科普专家库专家 中国疾病预防控制中心营养与健康所研究员 何丽</span></p><p style="margin-bottom: 0px;outline: 0px;font-variant-numeric: normal;font-variant-east-asian: normal;font-variant-alternates: normal;letter-spacing: 0.544px;text-wrap: wrap;font-size: 16px;widows: 1;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(62, 62, 62);line-height: 1.5em;background-color: rgb(255, 255, 255);"><span style="color: rgb(136, 136, 136);font-size: 14px;letter-spacing: 0.544px;"><br/></span></p><p style="margin-bottom: 0px;outline: 0px;font-variant-numeric: normal;font-variant-east-asian: normal;font-variant-alternates: normal;letter-spacing: 0.544px;text-wrap: wrap;font-size: 16px;widows: 1;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(62, 62, 62);line-height: 1.5em;background-color: rgb(255, 255, 255);"><span style="color: rgb(136, 136, 136);font-size: 14px;letter-spacing: 0.544px;">来源：福清市第三医院</span></p><p style="margin-bottom: 0px;outline: 0px;font-variant-numeric: normal;font-variant-east-asian: normal;font-variant-alternates: normal;letter-spacing: 0.544px;text-wrap: wrap;font-size: 16px;widows: 1;font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(62, 62, 62);line-height: 1.5em;background-color: rgb(255, 255, 255);"><br/></p><p style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;text-wrap: wrap;background-color: rgb(255, 255, 255);"><br/></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><p><br/></p><link rel="stylesheet" href="//www.fqlook.cn/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_SIi" id="wcn_editor_css"/> 原来如此 {:5_248:}{:5_248:}{:5_248:} 健康饮食合理减重 学习了，老母亲也要减肥{:5_251:}{:5_251:}{:5_251:}{:5_251:}{:5_251:} 管住嘴，迈开腿{:5_237:}{:5_237:}
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