#均衡饮食
#系列课程
全球健康状况
在现代社会，我们生活节奏飞快，有时间就吃尽可能多的食物。我们常常很少花心思去选择那些能够提供每日所需营养的食物。
世界卫生组织 (WHO) 的数据显示，现代人的饮食质量和生活方式远非理想。这导致生活方式相关疾病的发病率上升。2005 年，全球 60% 的死亡是由生活方式相关疾病造成的。预计未来这一数字还将继续上升，冠心病 (CHD) 仍将是全球最大的死亡原因。这意味着，全球每年发生的大量死亡都是由不良的生活方式造成的，而事实上，如果选择适当的饮食和生活方式，这些死亡是可以预防的。
为什么人们饮食不当？
许多人做出错误的饮食选择，是因为他们没有意识到这些选择对健康的负面影响。了解食物选择对健康的影响至关重要。在本课程的后面，我们将深入探讨这一点。
人们往往不遵循健康饮食的另一个原因是，现在更容易食用方便且通常不健康的食物。在过去的50到100年里，我们的食物供应发生了显著的变化，这被称为“营养转型”。这描述了饮食习惯从健康饮食转变为营养匮乏且能量密集的食物，这意味着50到100年前人们的饮食方式与今天的饮食方式截然不同。
我们的饮食方式发生了以下最显著的变化：
- 高热量食物摄入增加
- 水果和蔬菜摄入不足
- 脂肪摄入增加，尤其是饱和脂肪
- 添加糖摄入增加
- 膳食纤维摄入不足
世界卫生组织认为所有这些变化都是高风险的饮食习惯，会增加患生活方式相关疾病的风险，并降低幸福感。
不良饮食选择的后果
如果我们不注意饮食或食物质量，我们就会更多地接触到上述不良饮食成分。此外，我们还会缺乏重要的维生素和矿物质。如果没有摄入营养充足的优质食物，我们的身体就无法发挥最佳功能。这可能会导致精力不足、疲劳、经常感冒或流感，或者烦躁不安。随着我们长期坚持不良的饮食习惯，身体内部开始发生变化，最终可能导致体重增加和严重疾病，例如冠心病、糖尿病、高血压，甚至某些癌症等。
健康饮食能让您立即感觉良好吗？
除了降低患生活方式相关疾病的风险外，健康的食物选择还能让您立即感觉良好，从而提高居家和工作场所的效率。健康均衡的饮食有很多好处，包括提高能量水平和减少疲劳。它还能帮助您保持健康的体重，帮助控制食欲，并改善您的许多日常身体机能。
那么，为什么要遵循健康均衡的饮食呢？
健康饮食的主要原因是保持健康和维持健康的体重。整体健康的饮食将帮助您每天都保持最佳状态，并确保更高的生活质量。
本周重点信息
由于快节奏的生活方式，如今实现健康均衡的饮食比50到100年前更具挑战性。人们倾向于选择更方便、更不健康的饮食，并且往往没有意识到自己选择的食物对健康的影响。这导致了生活方式相关疾病的增加。
通过实现整体健康饮食，您可以改善当前的健康状况，并降低患生活方式相关疾病的风险。加入我们的第二周，了解应该食用哪些食物，以确保您摄入健康均衡的饮食。
The current state of global health
In the modern world, we live fast-paced lives and eat what we can when we find the time. Very often, we put little effort into selecting the foods that will best provide us with proper nourishment each day.
According to the World Health Organization (WHO), the quality of the modern day diet as well as lifestyle practices are far from ideal. This leads to an increase in the prevalence of lifestyle-related diseases. A staggering 60% of deaths worldwide in 2005 were due to lifestyle-related diseases. These figures are projected to continue rising in the future, with coronary heart disease (CHD) remaining the leading cause of death worldwide. This means that a large number of deaths that occur in the world annually are due to poor lifestyle practices and are in fact preventable if appropriate dietary and lifestyle choices are applied.
Why do people eat badly?
Many people make the wrong food choices because they are unaware of the negative impact such choices have on their health. It is important to be aware of the impact your food choices have on your health. Later in this course, we will discuss this in depth.
Another reason people tend to not follow a healthy diet is because it has become easier to eat foods that are convenient and often unhealthy. The changes to our food supply have become significant over the last 50 to 100 years and have been called the “nutrition transition.” This describes the change in dietary practices from wholesome and healthy to nutrient-depleted and energy-dense foods, which means that how people used to eat 50 to 100 years ago was significantly different to how we eat today.
The most significant changes that have taken place with regard to how we eat are listed below:
Increased intake of calorie-dense foods
Inadequate intake of fruits and vegetables
Increased intake of fat, particularly saturated fats
Increased intake of added sugars
Insufficient fibre intake
The WHO considers all of these changes to be high-risk dietary practices associated with an increased risk for developing lifestyle-related diseases as well as reduced feelings of well-being.
The consequences of poor dietary choices
If we do not pay attention to what we eat or the quality of our food choices, we increase our exposure to undesirable dietary components such as those listed above. In addition, we short change ourselves with regard to our intake of important vitamins and minerals. Without receiving good quality foods with adequate nutrients, our bodies are unable to function optimally. This might result in energy levels, fatigue, a frequent cold or flu or irritability. As we maintain poor food choices consistently over time, changes start to occur inside our bodies that can eventually result in weight gain and serious illnesses, such as CHD, diabetes, high blood pressure, and even some cancers, among other conditions.
Can eating well help you to feel well now?
Apart from reducing your risk for lifestyle-related disease, healthy food choices can help you feel well immediately, allowing you to be more productive at home and in the workplace. A healthy balanced diet has many benefits, including improved energy levels and reduced fatigue. It also helps you maintain a healthy body weight, assists with appetite control and improve many of your daily bodily functions.
So why should you follow a healthy balanced diet?
The main reasons to eat well are to stay healthy and maintain a healthy weight. An overall healthy diet will help you to operate at your best each and every day and help to ensure a better quality of life.
Key message for this week
Due to fast-paced lifestyles, it is more challenging to achieve a healthy balanced diet today than it was 50 to 100 years ago. People tend to choose more convenient, less healthy options and are often unaware of the health consequences of their food choices. This has led to an increase in lifestyle-related diseases.
By achieving an overall healthy diet, you can improve your current wellness and reduce your risk of lifestyle-related diseases. Join us in Week 2 to learn which foods should be consumed to ensure you are consuming a healthy balanced diet.
