聰明吃-遠離代謝症候群-tmatw.ppt

代謝症候群之飲食對策 Treatment of Metabolic Syndrome Lifestyle modifications Weight reduction*** Diet Exercise Smoking cessation Pharmacologic interventions Dietary Guidelines JNC7 Diet and Lifestyle Recommendations DASH Dietary Approaches to Stop Hypertension ATP III Therapeutic Lifestyle Changes (TLC) AHA 2006 Revision Diet and Lifestyle Recommendations Dietary modification of hypertriglyceridemia 1. Weight reduction 2. Moderate carbohydrate and avoid sugar containing foods ?3. Avoid alcohol ?4. Select highω-3 fatty acids fish (or 2-4 gm supplements) 5. TG 500mg/dL，total fat 15% of energy AHA 2006 Diet and Lifestyle Recommendations for Cardiovascular Disease Risk Reduction ?Balance calorie intake and physical activity to achieve or maintain a healthy body weight. ?Consume a diet rich in vegetables and fruits. ?Choose whole-grain, high-fiber foods. ?Consume fish, especially oily fish, at least twice a week. ?Limit your intake of saturated fat to 7% of energy, trans fat to 1% of energy, and cholesterol to 300 mg per day by — choosing lean meats and vegetable alternatives; — selecting fat-free (skim), 1%-fat, and low-fat dairy products; and — minimizing intake of partially hydrogenated fats. ?Minimize your intake of beverages and foods with added sugars. ?Choose and prepare foods with little or no salt. ?If you consume alcohol, do so in moderation. ?When you eat food that is prepared outside of the home, follow the AHA Diet and Lifestyle Recommendations. 減肥低熱量之估算 每累積減少約7000卡，可減少1公斤體重 「每天少500卡，每週減輕半公斤」 3-6個月，減輕5-10% 原始體重 負500卡，用少吃熱量，或是多運動去消耗熱量 低熱量飲食建議 脂肪攝取量之估算 舉例60公斤成人 Total fat = 60 × 30大卡 × 30 % ÷ 9 ≒60公克 SFA = 60 × 30大卡 × 7 % ÷ 9 ≒14公克 Trans FA = 60 × 30大卡 × 1 % ÷ 9 ≒ 2公克 用油量與烹調用油選擇 每日食用烹調用油: 3 湯匙 少吃高油量的食品，如油炸類、糕餅類、冰淇淋、炒得很油的菜餚等 選擇單元不飽和脂肪酸比例較高的油脂， 如橄欖油、芥花油、苦茶油，其次花生油、米油、芝麻油等 減少膽固醇攝取量200~300 毫克/天 只有動物性食品才含有膽固醇 雞蛋一週限制吃 2 個 不管那一種肉類，每日攝取量控制在 5 兩以下 (1兩=37.5 公克，約兩隻手指的大小) 相當於一餐約只能吃2兩左右的肉 減少