儿童体重管理手册

儿童体重管理手册Otherproblemsofbeingoverweight:体型不理想Unsatisfactorybodyshape运动能力降低Declineinexercise行动较迟缓Feelingsluggish令关节较易受损,可能被同学、朋友等取笑或排斥Facingthepossibityofbeingteasedorrejectedbyclassmates,friends,etc.儿童体重管理知多少?家长应留意!PointstoNoteforParents:BodyWeightManagementofChildrenI.香港儿童的体重BodyweightofHongKongchildren根据「全港社区体质调查」的结果，接近五分之一的儿童属于过重或肥胖，超过六成儿童没有达到世卫建议的体能活动量(即每星期平均每天进行60分钟或以上中度至剧烈强度的体能活动)。Accordingtothefindingsofthe"Territory-widePhysicalFitnessSurveyfortheCommunity",almostafifthofthechildreninHongKongwereoverweightorobese,andmorethan60%ofchildrendidnotmeetthephysicalactivitylevelrecommendedbytheWorldHealthOrganization,i.e.anaverageofatleast60minutesofmoderate-to-vigorousphysicalactivityperdaythroughouttheweek.身体过重，脂肪便可能积聚过多，因而容易患上高血压、心血管病、糖尿病、胆石和某些癌症(例如：大肠癌)等疾病。Beingoverweightmayleadtotheaccumulationofexcessfat,whichinturnincreasestheriskofdiseasessuchashypertension,cardiovasculardisease,diabetesmellitus,gallstoneandsometypesofcancer(e.g.colorectalcancer).过重引致的其他问题：香港特别行政区:康乐及文化事务署。2021年。「全港社区体质调查」○研究报告撮要。Territory-widePhysicalFitnessSurveyfortheCommunity.Finalsummaryreport.HongKongSAR:LeisureandCulturalServicesDepartment;2021.日内瓦：世界卫生组织,二零二零年。世卫组织关于身体活动和久坐行为的指南。WHOguidelinesonphysicalactivityandsedentarybehaviour.Geneva:WorldHealthOrganization;2020.II.为什磨要管理体重?Whyshouldwemanageourbodyweight?参考资料Reference尤其是膝关节Greaterriskofjointinjury,especiallythekneejointsperformance2175cmandgirlstallerthan165cm,orindividualsaged18orabove,pleaseuseBodyMassIndex(BMI)toassessyourweightstatus.B.对照「身高别体重图表」是评估体重是否过轻或过重的方法之一。如遇下列两种情况,则量度皮下脂肪或使用生物电阻分析仪评估体脂比例会较为准确:CheckingtheWeight-for-HeightChartisoneofthemethodstodeterminewhetherapersonisunderweightoroverweight.However,measuringthelevelofsubcutaneousfatandassessingthepercentageofbodyfatusingabioelectricalimpedanceanalyseraremoreaccuratemethodsofassessmentinthefollowingsituations:1.经常运动的儿童，肌肉较多，脂肪却较少。他们的体重可能超出标准，但仍属健康。Childrenwhoexerciseregularlyhavemoremusclesandlessfat.Theymaybeoverweightbuthealthy.2.有些儿童并无过重，但肌肉质量可能远低于标准，而脂肪量却远高于正常水平。他们的体重虽然理想，但也属于肥胖。Somechildrenwhoarenotoverweightmayhavemusclemassthatiswaybelowstandardandbodyfatfarhigherthanthenormallevel.Theyareconsideredobesedespitehavinganormalbodyweight.A.是否过重/肥胖，可从体重与身高是否符合比例来评估。过重/肥胖的定义:体重比「身高别体重」中位数高出20%。Aratioofweighttoheightcanbeusedtoassesswhetherapersonisoverweight/obeseornot.Definitionofoverweight/obesity:Bodyweightbeing20%higherthanthemedianofthe"weight-for-height".「身高别体重图表」是按儿童的身高来评估体重是否符合比例。身高超过175厘米的男童，以及身高超过165厘米的女童，或年满18嵗人士，请改用「体质指数」(BMI)评估你的是否合乎比例。TheWeight-for-HeightChartisaninstrumenttoassessiftheweightisproportionaltotheheightofachild.ForboystallerthanIII.怎様界定涡重/肥胖?Howtodefineoverweight/obesity?脂肪Fat脂肪FatMusdles资料来源：《香港1993年生长调查》,香港中文大学和卫生署Source:HongKongGrowthSurvey1993,TheChineseUniversityofHongKongandtheDepartmentofHealth按身高计算体重中位数Medianofwelght-for-helght■过重/肥胖Overweight/Obese■体重適中Normalbodyweight過輕Underweight身高(厘米)Heightincm按身高计算体重中位数Medianofwelght-for-helght过重/肥胖Overweight/Obese体重适中Normalbodyweight过轻Underweight身高别体重图表Weight-for-HeightChart男Boys女Girls身高(厘米)Heightincm体重(公斤)Weightinkg体重(公斤)WeightinkgA.控制饮食，力求均衡。Maintainingacontrolledandbalanceddiet儿童健康饮食金字塔HealthyEatingFoodPyramidforChildren油、盥、糖类Fat/Oil,SaltandSugar吃最少EattheleastMilkandAlternatives肉、鱼、蛋及代替品Meat,Fish,EggandAlternatives每天3-5两3-5taelseverydayItael=meatinthesizeofatabletennisball每天最少2份水果类Fruits每天最少2份Atleast2servingseveryday1份=1个中型水果(如橙或频果)1serving=1mediumslzedfruit.(e.g.orangeorapple)每天3-4碗3-4bowlseveryday1bowl=250-300ml每天应喝6至8杯流质饮品Drink6to8glassesoffluideveryday包括清水、奶和清汤includingwater,milkandclearsoup.肉、鱼、蛋及代替品MeatFish,EggandAlternatives食物名称FoodItem分量熟量(千卡)PortionCalories(kcal)焓红腰豆Boiledredkidneybeans1渴匙(11克)1tablespoon(11g)14焓黄豆Bailedsoybeans1渴匙(11克)1tablespoon(11gl19烟梅颐猪肉(全瘦)Braisedporkbladeshoulderfean)100233烟排骨(半肥瘦)Braisedspareribs(separableleanandfat)100克100g397烧牛柳(瘦)BroiledbeeftenderloinJean)180克200罐头茄汁沙甸鱼(太平洋品种CannedsardineintomatosauceIPacific1保(38克)1piece(3Bg)70罐头水浸白吞拿鱼Cannedwhitetunainwater1罐(大)(172克)1canlarge](172g)220鳕鱼(大西洋品种,干煮)Cod(Atlantic,dryheat)1件鱼柳(180克1filet(180gl189炸雅牌Doep-FriedChickenLog100克100g250板豆腐Firmtofu%bock(81gl57炸难翼Friedchickenwing1只，去骨(32克)1wng.103boneremoved(32g)煎蛋Fredegg1large(46gl90免治猪肉(熟)Groundporkfcookedj100克100g297火腿Ham1picce(20g)26焓蛋Hard-boledegg1只大(50克)1large(50gl78肠仔Meatsausage1Ink(35g95煎猪大排(去骨，半肥瘦)Pan-friedcenterrbporkchop(boneless,separableleanandfat)1件(75克)2051chop(75g烤牛肋骨(去骨，半肥瘦)Roastedbeefribboneless,separablelkeanandfat]100克100g351烤虽胸肉(不连皮)Fioastedchickenbreast(withoutskin100克100g165烧鸭肉(速皮)Roastedduckjwithskin)半382克1290烧鸭肉(不速皮)Roastedducktwthoutskin)duck(221g)444烧鹅肉(速皮)Roastedgoose(mithskin半只(774克)hgoose(774gi2361烧鹅肉(不连皮)Roastndgoose(withoutskin)半只(591克)hgoose(591g1407三文鱼(大西洋品种,干煮)Salmon(Atantic,dryheat)h件鱼柳(178克)filet[17Bg0367虾(温煮)Shrimp(moistheat)4大只(22克)large(22g22腐竹Soybeansheet4件(29克)1344pieces(290即食粉面及饭Ready-to-eatnoodles,PastaandRiceDishes食物名称Foodltem塌肉酱意粉Bakedspaghettiwithmeatsauce牛腩渴河粉Flatnoodles(hofan)insoupwithstewedbeefbrsket干炒牛肉河粉Friedfatnoodleswithsficedbeef豉油皇炒短Friednoodleswithsoysauce揭州炒版Friodice(Yangzhoustyle)沙爹牛肉即食面nstantnoodesinsoupwithsataybeef云吞额Noodlesinsoupwithwonton鱼蛋渴米粉Ricevermicellinsoupwithfishball雪菜肉丝渴米粉Rioevermicelliinsoupwithpreservedmustandgreenandshreddedpork叉烧饭Steamedricewithbarbccuedpork各菇蒸难版Steamedricewthdickenandwintermushroom咖喱牛腈饭Steamedricewithcurrybeefbrisket粟米肉粒版Steamedricewithdicedporkandsweetcom豉汁凰爪排骨饭Steamedricewithporkrb.chickenfeetandblackbeansauce鱼香茄子版Steamedricewithstewedeggplantandshreddedsaltyfish

縠物类Grains食物名称FoodItem分量Portion熟量(千卡)Calorieskcal)全蛋题(熟)Eggnoodles(cooked)1碗(200克)1bowl[200g]276通心粉(熟)Macaronifoooked)1碗(175克)1bowl(175g)277妻皮(熟)Oatmeal(cooked)1碗(293克)1bowl(293g208白粥Plaincongee2864藜变(熟)Quinoafooked)1碗(232克)1bowl(232g278白饭Rlceicooked)1碗(198克)1bowl(198g)257妻方包Sandwichwheatbread1片(47克)1piec(47g)122白方包Sandwichwhitebread1片(49克)1piece[49gi137蒿妻趣(熟)Sobanoodleslcookedj)1碗(143克)1bowl[143g]142意粉(熟)Spaghettfcooked)1碗(175克)1bow(175g)277营养标签NutritionLabels因应不同年龄、性别、身高、体重、活动量和身体健康状况，每人每天所需的热量和营着素都不同。家长为儿童选择合适的食物时,除了按照「健康饮食金字塔」的原则选取食物和调节份量外，也要留意食品的营着标签，了解其成分和营养价值。Thedailyenergyandnutrientrequirementofachildvarieswithage,gender,bodyheight,bodyweight,activitylevelandhealthconditions.Whenchoosingsuitablefoodforchildren,parentsshouldpayattentiontonutritionlabelsinordertohaveabetterunderstandingoftheingredientsandnutritionalvaluesoffoodinadditiontofollowingtheHealthyEatingFoodPyramid.IV.如何避免涡重?Howtoavoidbeingoverweight?常见食物的热量含量表Tableofenergycontentsofcommonfood每天2杯2glasseseveryday1杯=240毫升1glass=240ml蔬菜类VegetablesAtleast2servings1份=4碗熟菜1serving=/bowlof/cookedvegetable分量Portion熟量(千卡)Calorieskcal)1碗(588克)1plate588g8231碗(720克1bowl(720g)6191碟(650克)1plate[650gi9101碟(400克)1plate(400g)6401碟(508克)1plate508g)9651碗(500克)1bow(500g)6001碗(630克)1bowl/630g4471碗(700克)1bowl(700g)4061碗(420克)1bowl(420g)3321碟(520克)1plate520g)10401碗(430克)1bowl(430g)68B1碟(800克)1platef800g)12801碟(760克)1plate(760g9121碗(490克)1bowl(490g)8821碟(720克)1plate720g)6-11崴1080yearSold奶类及代替品1两=1个乒乓球大小的肉类毅物类Grains1碗=250-300毫升半只(221克)1只大(46克)everyday4礴(81克)1片(20克)1条(35克)

中式点心ChineseDimSum食物名称FoodItem分量Portion熟量(千卡)Calories(kcal)叉烧酥Barbecuedporkpuffpastry1件(39克)1piece39gi168炸鼹头Deep-fredChinesebun1件(66克)1plecel⁶6gi277戴水角Deep-fiedmeatdumpling1件(45克)1picce[45g149芋角Deep-fiedtarodumpling1件(40克)1piece(40g144煎蘸萄糕Pan-friedturmipcake1件(84克)1piecel⁸4gi109春卷Springroll1件(35克)1picce[35g]112叉烧包Steamedbarbecuedporkbun1件(55克)1piece[55gi143鲜竹卷Steamedbeancurdsheetroll1件(56克)1piece(56g146难扎Steamodbeancurdsheetrollwithdhicken1件(86克)1picce[86g146山竹牛肉Steamedbeancurdwithbeefball1件(49克)1piece(49g88潮州粉果Steameddumpling(Chiuchowstyle1件(61克)1piece(61gi92奶皇包Stoamedoggcustardbun1件(47克)1picc[147g]118虾胶Steamedfreshpramndumpling(Ha-gau)1件(31克)1piece(31gi50蛋黄薤蓉包Steamedlotusseedpasteandeggyolkbun1件(55克)1piece(55gi165小能包Stoamedporkdumping(Shanghaistyle1件(37克)1picce37g85猪阳貌Steamedrice-flourrol1条(57克)1piece(57gi63牛肉肠粉Steamedrice-fourrolwithbeef1条(80克)1piecel⁸0g80烧卖astfedumplngwishimpsu1件(29克)1plece[29g58菜肉包Steamedvepetableandmeatbun1件(79克)1piece79g182上素蒸粉里Steamedvegetariandumpling1件(43克)1piece(43g)47糯米难Stickyrioewrappedinlotusleaf1件(339克)1piece(339g712面包、蛋糕及糕点Bread,CakesandPastries食物名称FoodItem分量Portion熟量(千卡)Calories(kcal)杂款西耕Assortedcakes1件(76克)1piece(76g)251芝士汉堡包Cheeseburger1个(254克)1plece(254gl610芝士蛋糕Cheesecake1件(126克)1piece(126g403难尾包Cocktalbun1个(103克)1piece(103gl402牛角包Crolssant1个(62克)1plece62g)273咖喱酥皮卷Curypuff1件(70克)1piece(70g)280丹麦条Danishpastry1件(112克)1pieoe(112gl426蛋挞Eggtart1个(70克)1plece(70g)217鱼柳包Fishburger1个(143克)1piece(143g400腿蛋包Hamandeggbun1个(106克)1piece(106g265松饼Muffin1个(81克)1plece(81g)300纸包蛋糕Paperwrapped"cake1个(72克)1piece(72g)238菠罐包Pineapplebun1个(97克)1piece(97g)349薄饼题包(含芝士、肉类及蔬菜)Pizzabread(contanscheese,meatandvegetables)1片(115克)1slice(115g)299猪仔包Plainpiggybun1个(74克)1picce(74g)215肉松包Porkflossbun1个(89克)1piece(89g)294提子包Raisnbun1个(68克)1piece(6Bg211肠仔包Sausogebun1个(96克)1pioce(96g)278吞拿鱼包Tunafishbun1个(106克)1piece(106gl286饮品Drinks食物名称FoodItem分量Portion熟量(千卡)Calories(kcal)即磨咖啡(不加奶和糖)Brewedcoffeewithoutmikandnosugaradded)1杯(240毫升)1cup(240m)2可乐汽水Cola1罐(330毫升)1can(330mll122五花茶Fveflowertea1杯(240毫升)1cup(240ml)70鲜榨橙汁Freshorangejuice1杯(240毫升)1cup(240ml)108全脂奶Fulceammilk1杯(240毫升)1cup(240ml)146港式咖啡(不加糖)HongKongstylecoffeefnosugaraddedj1杯(240毫升)1cup(240ml)98港式奶茶(不加糖)HongKongstylemiktealnosugaradded)1杯(240毫升)1cup(240ml)106熟棉蜜Hotlemonhaney1杯(240毫升)1cup(240ml)94冻棒檬茶lcedlemontea1杯(300毫升)1cup(300ml)138冻珍珠奶茶cedmilkteawithpearltapioca1杯(520毫升)1cup(520ml)338低脂奶Lowfatmlk1杯(240毫升)1cup(240ml)101奶昔Milkshake1杯(300毫升)1cup(300ml)330红豆冰Redbeanicydink1杯(300毫升)1cup(300ml243脱胎奶Skimmedmilk1杯(240毫升)1cup(240ml)82酸梅温Sourplumdrink1杯(240毫升)1cup(240ml118甜豆聚Sweetenedsoybeanmlk1杯(240毫升)1cup(240ml98清茶Tea1杯(240毫升)1cup(240ml)2可可粉(无添加糖)Unsweetenedcocoapowder1渴匙(5克)1tablespoon[5gl11小食Snacks食物名称FoodItem分量Portion熟量(千卡)Calories(kcal)咖喱鱼蛋Curyfishball5粒(50克)5balls(50g65煎酿三宝"Deepfriedthreetreasures"friedtofustufiedwithminceddace)各1件，共3件(102克)otal3pecs102g)112干焗原味杏仁Dry-roastedplainalmond22粒(28克)22kernels(28gi167干焗原味夏威夷果仁Dry-roastedplainmacadamianuts10-12粒(28克)10-12kernels(2Bg)201干焗原味花生Dry-roastedplainpeanut28粒(28克)28pieces(28g)164硬糖Hardcandies1粒(6克)1pice(6g)24雪糕eecream1杓(73克)1scoop(73g)131牛奶朱古力Mikchocolate1条,迷你型(7克)1bar,miniature7g37乌结糖Nougat1颗(12克)1pioe(12gl52爆谷(已熟)Popcomipoppedj半包(83克)bag183gl415水果类Fruits食物名称Foodtem分量Portion熟量(千卡)Calories(kcal牛油果Avocado1个(201克)1piece(201g322香蕉Banana1只中型(118克)1medium(118g)105哈蜜瓜Cantaloupe半碗切粒(87克)bowl,cubes(87gl30火果Dragonfruit半个中型(175克)medium(175g)98富士频果(连皮)Fujiapple(mithskin)1个(180克)1piece(180g92提子(连皮)Grapetwithskin)半碗(81克)bow(81g)56青奇异果Kiwifruit1个(69克)1piece(69g)42想1大个(184克)1large(184g)86啤梨(连皮)Westermpearwthskin)1个(230克)1piece(230g117

蔬菜类Vegetables

食物名称分量熟量(千卡)

11s,d(m0(0)gl63

abbage半()19

oinesefoweringcabbage半(66)l13

oadedlettuce半w(5(7g)l18

sweetcom1e1au(0(g))99

oterspinachl(49(g)l7

okshāitakemushrooms4m()72gl40

toi(1)1g)18(1克ece111p个11Toma西红柿shrooms粒(72克ed菇o冬C熟49克hbow半碗ledwa灼通菜B白1033克m1di型r,条Boled焓粟米5克l7bo碗ledhe灼生菜B白5g克15bow碗ledCh灼菜心B白2g克(82l8bow碗Boledc焓椰菜18克i1talk个中brocool花Boiled焓西兰其他即食食物Otherready-to-eatfoods食物名称Foodltem椰汁马豆糕Coconutmkyellwbeanpuddng酥皮忌廉汤Crearnsoupwithpuffpastry油炸鬼Dep-friedChinesedoughsticks芒果布旬Mangopudding红豆沙Redbeandessert/sweetsoup芝麻糊Sesamedessert/swetsoup

油脂类FatsandOils食物名称Foodltem分量Portion熟量(千卡)Calories(kcal)牛油1渴匙(14克)1tablespoon(14g)104芥花籽油Canolaoi1渴匙(14克)1tablespoon(14g126轻怡蛋黄画Lightmayonnaise渴其(15克1tablespoon(159)49橄榄油Oliveail1汤匙(14克)1tablespoon(14g)126花生油Peanutoi1渴匙(14克)1tablespoon(14g)126芝麻沙律蓝Sesameseeddressing1渴匙(15克)1tablespoon(15g66其他Others食物名称FoodItem分量Portion熟量(千卡)Calories(kcal)蓝蓉Gingerpuree1渴匙(18克)1tablespoon(18g)85蜜糖Honey1渴匙(21克)1tablespoon(21g)64果蓝Jlam1渴匙(20克)1tablespoon(20gl56壕油Oystersauce1渴匙(18克)1tablespoon(18g)15花生酱Peanutbutter1渴匙(16克)1tablespoon(16g94资料来源：食物安全中心、美圆震业部辖下的营着素资料实验室Source:CentreforFoodSafety,NutrientDataLaboratory.USDepartmentofAgriculture分量PortionFoodltemPortionCalories(kcal)热量(千卡)Calorieskcal)1件(85克)1piece(85gl1111碗(315克)1bowl(31594101条(110克)1piece(110g)5061份(183克)1portion(183gl1681碗(239克)1bowl(239gi2251碗(289克)1bow(289gi2801条(141克1plece(141g)牛刷酥SweetChinesedoughnut5221.鼓励儿童选择合适的运动。Childrenshouldbeencouragedtochoosetheexercisetheylike.◎选择喜爱的运动,才可持之以恒。Itiseasierforthemtodevelopthehabitofdoingexerciseiftheyfindtheactivitiesenjoyable.◎选择适合年龄和身体发展的运动。Theexerciseshouldbesuitablefortheirageandphysicaldevelopment.◎着重培养做运动的兴趣，享受当中乐趣。Childrenshouldbeencouragedtoexploretheirinterestindoingexerciseandenjoythefun.◎每次可做多于一类运动。Childrencanengageinmorethanonetypeofexerciseeachtime.◎把运动融入日常生活，例如多行楼梯，少用扶手电梯。Childrenshouldbeencouragedtobuildexerciseintoeverydaylife,suchastakingthestairsinsteadofescalatorsmoreoften.◎多做全身运动,例如跑步、踏单车和游泳。ltispreferabletodowhole-bodyexercises,suchasrunning,cyclingandswimming.Parents,otherfamilymembersorfriendscandoexercisetogetherwithchildren.5.循序渐进,逐步增加每次运动的时间。Proceedprogressivelyandgraduallyextendthedurationofexercise.6.如儿童勤做运动并见成效(例如体重减轻、运动量增加),家长应给予钻赏和鼓励。Parentsshouldexpresswordsofappreciationandencouragementiftheirchildrenhaveshownprogressaftermakinganefforttodoexercise(e.g.achievingweightlossoranincreaseintheamountofexercise).7.记録每次的运动量，以便监察进度。Keeparecordoftheamountofexerciseeachtimeinordertomonitortheprogress.要管理体重，除了注意饮食外，运动也很重要。适量运动有助消耗多余的热量，以免脂肪积聚，並可促进新陳代谢,强化肌肉、骨骼和心肺功能。Apartfrommaintainingahealthydiet,doingexerciseisalsoimportantformanagingbodyweight.Doingexercisehelpsburnexcesscalories,avoidtheaccumulationofbodyfat,increasemetabolism,strengthenmusclesandbones,andimprovecardiopulmonaryfunction.家长应注意以下各点:Parentsshouldtakeheedofthefollowingpoints:2.家长应选择合适的时间陪同儿童做运动。Parentsshouldchooseanappropriatetimetodoexercisewiththeirchildren.3.在喜爱的地方做运动,例如附近的公园、运动场或体育馆。Itispreferabletodoexerciseatfavouriteplacessuchasanearbypark,sportsgroundorsportscentre.4.家长、其他家人或朋友可与儿童一起做运动。910动项且特蹄固DoingExercise直要改掉起居饮食壊习惯，并培养运动习惯，可尝试以下方法：Thefollowingaresomepracticalsuggestionsaboutgettingridofunhealthydietsandbadhabits,anddeveopingahabitofdoingexercise:1.家长应以身作则,与儿童一起做运动。Parentsshouldsetagoodexampleanddosomeexercisestogetherwiththeirchildren.2.协助儿童处理情绪,鼓励他们在心情欠佳时做点运动,纾缓压力，切忌暴饮暴食。此外，亦应鼓励儿童与家長和师长倾谈。ltisimportanttohelpchildrenmanagetheiremotions.Attimesofemotionalupset,doingexerciseinsteadofindulginginbingeeatingwillhelprelievestress.Also,childrenshouldbeencouragedtotalkwiththeirparentsandteachers.3.早、午、晚三餐均衡饮食，不可偏吃，避免少吃一餐，亦不可吃得太饱。Abalanceddietshouldbemaintainedforbreakfast,lunchanddinner.Avoidpickyeating,skippingmealsoreatingtoomuch.4.不要让儿童养成高油、盐、糖的饮食习惯。如有需要，可选择适量的健康小食(如水果)作茶点。欲知更多健康小食的资讯,可浏览卫生署的「至『营』小食站」网页或香港营养学会的「有『营』小食资料库」,当中有近三百款较健康小食可供参考。Childrenshouldbediscouragedfromdevelopinganeatinghabitofhighfat,saltandsugar.Asuitableamountofhealthysnacks(e.g.fruit)willbefineifrefreshmentsareneeded.Formoreinformationabouthealthysnacks,pleasevisitthe"HealthySnackChecker"websitedevelopedbytheDepartmentofHeathor"DatabaseofPrepackagedSnacks"websitedevelopedbyTheHongKongNutritionAssociation,whichhas300healthiersnacksforreference.5.慢慢进食，让脑部有足够时间感到饱腹，亦有助消化。Eatslowlytoallowtimeforthebraintoregisterafeelingoffullness.Italsohelpsdigestion.6.减少观看屏幕的时间,多做体能活动。Reducescreentimeanddomorephysicalactivities.7.充足睡眠(每天9至11小时)有助改善体质。Gettingenoughsleep(9to11hoursaday)wilhelpimprovephysicalfitness.家长教导儿童改掉壊习惯并养成健康的饮食和运动习惯，可帮助儿童管理体重，让他们活得更健康和充满活力。Childrencanachieveeffectiveweightmanagementandiveahealthierlifefullofenergyiftheycangetridoftheirbadhabitsandestablishhabitsofhealthyeatinganddoingexerciseundertheguidanceoftheirparents.1.儿童应平均每天至少进行60分钟的中等到剧烈强度*的体能活动,有氧运动为主。Childrenshoulddoatleastanaverage60minutesperdayofmoderate-tovigous-intensity*,mostlyaerobic,physicalactivity.2.每天进行多于60分钟的体能活动,对健康有更大益处。Performingphysicalactivitiesformorethan60minutesadaywillbringaboutgreaterhealthbenefits.3.每周最少应有3天进行剧烈强度带氧运动以及增强肌肉和骨骼的運動。Dovigorous-intensityaerobicactivities,aswellasexercisesthatstrengthenmuscleandboneatleast3daysaweek.4.尽量减少静态活动,尤其是娱乐性的屏幕时间。Limittheamountoftimespentbeingsedentary,particularlytheamountofrecreationalscreentime.根据世界卫生组织的建议,对儿童来说，体能活动包括在家中、学校和社区进行的游戏、体育竞赛、消间活动、体育课和有计划的运动,以及日常的交通往来(例如步行、踏单车)。AccordingtotherecommendationsoftheWorldHealthOrganization,physicalactivitiesforchildrenincludeparticipatingingamesandsportscompetitions,leisureactivities,physicaleducationlessonsandplannedexerciseatschoolandintheirfamilyandcommunitylife,aswellasdailycommuting(e.g.walkingandcycling).注：

「中等强度」是指进行体能活动时,呼吸和心跳稍为加快，轻微流汗，但不觉辛苦；「剧烈强度」是指进行体能活动时,呼吸急速、心跳很快和大量流汗，感觉辛苦。Remarks:*"Physicalactivitiesofmoderate-intensity"arethosewhichwillslightlyspeedupbreathingandheartrates,andcausemildsweatingbutnotsointenseastocausefatigue."Physicalactivitiesofvigorous-intensity"arethosewhichwillgreatlyspeedupbreathingandheartrates,andcauseprofuseseatingandfatigue.V.儿童体能活动量指引Guidelinesontheamountofphysicalactivityforchildren参考资料：《世衡组织关旅身体活动和久坐行为的指南》。世界衡生组织二零二零年。WHOGuidelinesonPhysicalActivityandSedentaryBehaviour,GenevaWorldHealthOrganization,2020Gettingridofbadhabits11家长应以身作则,与儿童一起做运动,以培养恒常运动的家庭文化，建立健康的生活模式。以下活动适合舆儿童一同进行：Tofosterafamilycultureofregularexerciseandadoptahealthylifestyle,parentsshouldsetagoodexampleanddosomeexercisetogetherwiththeirchildren.Thefollowingactivitiesaresuitablefordoingwithchildren:1.饭后进行健步行。Takeafitnesswalkaftermeals.2.在家中多进行亲子游戏、体能活动和循环练习;减少观看电视或屏幕的时间。Playmoreparent-childgamesanddomorephysicalactivitiesandcircuittrainingathome;reduceTVorscreentime.3.乘车时,提早一、两个站下车;以步行代替短途车程；多行楼梯，少用电梯。Getoffthevehicleoneortwostopsearlier;takeawalkinsteadofavehiclerideforshortjourneys;takethestairsinsteadoftheliftmoreoften.4.假日到体育馆打乒乓球、羽毛球，或到运动场跑步。Playtabletennisandbadmintoninsportscentresorgorunninginsportsgroundsonholidays.5.周末到户外踏单车、放风筝或远足。Gocycling,kiteflyingorhikingonweekends.6.多参与学校或社区活动,例如运动会、嘉年华会和同乐日。项目Item体能活动PhysicalActivity所消耗的热量(千卡)EnergyExpended(kcal)1小型网球Mini-Tennis1702排球Volleyball1003篮球Basketball2004羽毛球Badminton1105长距离慢速游泳SlowLong-distanceSwimming2006踏单车Cycling1507跑步Running/Jogging2008跳绳RopeSkipping2009舞蹈Dancing13010体操Gymnastics10011健体舞AerobicDancing15012步行Walking9013行楼梯StairClimbing170注：以上資料只供参考，實际消耗的热量会因年龄、性别、体能、技术水平和活动剧烈程度而有所不同。Remark:Theinformationshownaboveisforreferenceonly.Theactualamountofenergyexpendedmayvarywithage,gender,physicalfitness,skillevelandintensityoftheactivity.参考资料Reference:1.J.S.Harrell,R.G.Mcmurray,C.D.Baggett,M.L.Pennell,P.F.Pearce,andS.L.Bangdiwala,EnergyCostsofPhysicalActvitiesinChildrenandAdolescents,Medicine&ScienceinSports&Exerise.2.K.Ridley,B.E.AinsworthandT.S.Olds,DevelopmentofaCompendiumofEnergyExpendituresforYouth,InternationalJournalofBehavioralNutritionandPhysicalActivity,BioMedCentralLtd.VI.体能活动舆热量消耗Physicalactivityandenergyexpenditure以年约10崴、体重约40公斤的儿童为例，如进行下列体能活动30分钟,所消耗的热量如下：Takeachildagedaround10yearsoldweighingabout40kgforexample.Theenergyexpendedinperformingthefollowingphysicalactivitiesfor30minutesareasfollows:VII.活跃健康生活由此起ToleadanactiveandhealthylifestyleParticipateinschoolorcommunityactivitiesmoreoften,suchassportsdays,carnivalsandfundays.要管理体重，有氧运动和肌肉锻錬同様重要。以下介绍一些简单的徒手运动,儿童可按自己的体能，依次序进行两至三个循环练习,亦可遵从教练的指示自订练习方案。为达到最佳效果，家长可陪儿童一同练习,提示正确姿势及呼吸节奏，以示支持。Aerobicphysicalactivityandmusclestrengtheningexerciseareequallyessentialforweightmanagement.Somesimplebare-handedexercisesareillustratedbelow.Childrenmayfollowtheinstructionstodo2to3setsofexerciseaccordingtotheirphysicalability,orexerciseaccordingtotheself-designedtrainingprogrammeundertheinstructionofacoach.Foroptimumresults,parentsmayaccompanytheirchildrenduringexerciseto3.左脚向前踏出一大步，左膝屈曲，然后回复站立姿勢。Takeabigstepforwardwiththeleftleg,bendtheleftknee,andthenreturntothestandingposition.家长參与：与儿童面对面站立，保持一定距離,儿童踏前时双手触碰家長双手。Parent'sparticipation:Standinfrontofyourchildandkeepacertaindistance.Thechildtouchestheparent'shandswithhis/herhandswhenlungingforward.2.身体向下压,手肘屈曲约90度角。Bendyourelbowsatanangleofabout90°whenpressingdown.3.向下压时吸气,向上撑时呼气。Inhalewhenpressingdownandexhalewhenpushingup.家长参與：儿童交替使用左/右手支撑身体,并以另一手触碰家长掌心。Parent'sparticipation:Achildcanusehis/herleftandrighthandsalternatelytosupporthis/herbody,andusetheotherhandtotouchhis/herparent'spalm.家长参与：固定儿童双脚。Parent'sparticipation:Holdyourchild'sfeetinposition.前跨步(大腿)LungeForward(Thighs)1.站立并保持双脚舆肩膊的同一寬度。Standwithfeetshoulder-widthapart.2.右脚向前跨出一大步，右膝屈曲，然后回复站立姿勢。Takeabigstepforwardwiththerightleg,bendtherightknee,andthenreturmtothestandingposition.VII.简易循环辣习Simplecircuittrainingremindthemofthecorrectpostures屈膝掌上压(上肢及胸部)BentKneePushUp(Upperlimbs1.由仰卧姿势開始。Lieonyourbackasthestartingposition.2.膝部保持約90度角，双手伸直。Bendyourkneesatanangleofabout90°andstraightenyourarms.3.向前仰起时呼气,手指触及膝部。Exhalewhenyoucurlupwithfingerstouchingtheknees.4.躺下回复原位时吸气。Inhalewhenreturningtothestartingposition.1.双手按在地上，向上撑起时保持上身舆大腿成一直线。Placeyourhandsonth