新华社太原10月2日电（记者马晓媛）据气象部门预报，今年国庆中秋假期期间，我国北方冷空气活动频繁，后半段气温将明显波动下行，秋意秋 凉逐渐加重。记者采访多位专家，为秋季健康"支招"。 儿童呼吸道疾病高发 要科学穿脱衣物 秋季往往是儿童呼吸道疾病的高发期，为何会这样？应如何预防？山西省儿童医院儿内科主任医师张康玉介绍说，秋季早晚凉爽，午间气温仍 高，温度波动较大，儿童呼吸道黏膜调节功能尚未发育成熟，难以适应冷暖变化，从而导致呼吸道抵抗力下降。另外，秋季干燥使呼吸道黏膜变 干，纤毛运动能力减弱，病菌和过敏原更容易附着和入侵。 "秋季是常见的鼻病毒、腺病毒、呼吸道合胞病毒、支原体及各种细菌传播活跃的'黄金季节'，冬季流行的流感病毒也开始蓄力。"张康玉说。 张康玉提醒，预防儿童反复发生呼吸道疾病，一要根据温度变化和活动情况，科学穿脱衣物；二要增强免疫能力，多摄入富含维生素、微量元 素、蛋白质的食物；三要养成良好习惯，每天定时开窗通风，每次不少于15分钟，保持室内空气新鲜，有效降低病原体浓度。 一方面，大脑缺乏葡萄糖会导致注意力不集中、记忆力下降，甚至情绪暴躁；另一方面，身体会被迫分解肌肉、蛋白质和脂肪供能，而肌肉量减 ...

Core Insights - The article emphasizes that weight loss requires persistence but can be enhanced with specific strategies, including the consumption of protein-rich foods and healthy snacks, while avoiding strict carbohydrate restrictions. Group 1: Protein Consumption - Incorporating meat, particularly lean options like chicken and fish, is beneficial as it provides high-quality protein, iron, and vitamin B12, which are less available in plant-based foods [1] - Protein digestion consumes more energy compared to carbohydrates and fats, leading to a higher caloric burn [1] - Maintaining a high-protein diet during weight loss helps prevent muscle loss and supports metabolic rate [1] Group 2: Healthy Snacking - Healthy snacks, such as fresh fruits, vegetables, and low-sugar dairy products, can help regulate blood sugar and lipid levels without contributing to weight gain [3][4] - Planning snacks around meals can help control overall caloric intake, allowing for reduced portions during main meals [6] - Recommended snack portions include one apple, a small cup of yogurt, or a handful of nuts [6] Group 3: Carbohydrate Management - Avoiding strict carbohydrate elimination is advised, as moderate intake of whole grains can stabilize appetite and prevent binge eating [7] - Choosing minimally processed carbohydrates retains essential nutrients and fiber, which are beneficial for health [8] Group 4: Beverage Choices - Drinking tea or low-calorie coffee can enhance weight loss effects and provide additional health benefits [9][10] - It is recommended to consume these beverages before meals and avoid them close to bedtime to prevent sleep disturbances [11] Group 5: Sleep Importance - Adequate sleep is crucial for weight management, as it regulates appetite hormones and supports muscle growth [12][13] - Establishing a consistent sleep schedule and avoiding excessive sleep can help maintain metabolic health [14] Group 6: Post-Exercise Nutrition - Consuming carbohydrates and quality protein shortly after exercise is essential to prevent muscle loss and stabilize blood sugar levels [15] - Post-workout meals should be planned to avoid excessive caloric intake, ensuring overall energy balance [16][17]

Core Viewpoint - Maintaining stable body weight is associated with increased longevity, particularly among older women, as evidenced by a study published in the "Journal of Gerontology" which indicates that those who keep their weight stable have a higher likelihood of living to 90 years or older [7]. Group 1: Importance of Weight Stability - A study involving 54,437 women aged 61 to 81 found that 56% lived to at least 90 years old, with those maintaining stable weight having a 1.2 to 2 times higher chance of longevity compared to those who lost 5% or more of their body weight [7]. - Weight gain of 5% or more showed no significant correlation with longevity [7]. Group 2: Understanding Obesity - Obesity is influenced by various factors including genetics, diet, physical activity, lifestyle, and social environment [9]. - Body Mass Index (BMI) is a common tool for assessing weight status, with healthy adults having a BMI between 18.5 and 24, overweight classified as 24 to 28, and obesity at 28 or above [9]. Group 3: Weight Management Strategies - Effective weight loss strategies should focus on dietary control and increased physical activity, with a recommended gradual weight loss of 5% to 10% over six months [11]. - The National Health Commission has released guidelines for healthy eating to support weight management, emphasizing the importance of balanced nutrition [11][12]. Group 4: Dietary Recommendations - Suggested dietary practices include prioritizing whole grains, lean proteins, low-fat dairy, and a variety of fresh fruits and vegetables while controlling sugar and starch intake [14]. - Daily caloric intake should be adjusted based on individual needs, with recommendations for men to consume 1,200 to 1,500 kcal and women 1,000 to 1,200 kcal [15].

Core Viewpoint - The article emphasizes the increasing prevalence of overweight and obesity in China, predicting that by 2030, the rates will reach 70.5% for adults and 31.8% for children if not effectively controlled [5] Group 1: Weight Management Guidelines - The National Health Commission has released the "Weight Management Guidelines (2024 Edition)" to promote healthy weight management practices [5] - The guidelines highlight the importance of seeking professional medical help for individuals with significant weight issues or chronic diseases [5] Group 2: Understanding Overweight and Obesity - Overweight and obesity are influenced by various factors including genetics, diet, physical activity, lifestyle, and social environment [7] - Body Mass Index (BMI) is a key indicator for assessing weight status, with a normal range of 18.5 to 24 for healthy adults in China [7] Group 3: Healthy Eating for Weight Loss - The "Adult Obesity Dietary Guidelines (2024 Edition)" provides detailed instructions for healthy weight loss, including region-specific dietary examples [9] - Recommended foods include whole grains, fresh fruits and vegetables, lean meats, and low-fat dairy products [10] Group 4: Foods to Avoid - High-calorie foods such as fried items, sugary pastries, and fatty meats should be minimized during weight loss efforts [12] - Daily salt intake should be limited to 5 grams, cooking oil to 20-25 grams, and added sugars to less than 25 grams [12] Group 5: Daily Caloric Intake Recommendations - A reduction of 30% to 50% in daily caloric intake is suggested, with specific caloric recommendations for men (1200-1500 kcal) and women (1000-1200 kcal) [13] - Ideal body weight can be calculated using height and a specific caloric intake formula based on activity levels [13] Group 6: Key Points for Scientific Weight Loss - The recommended macronutrient distribution is 20%-30% fats, 15%-20% proteins, and 50%-60% carbohydrates [14] - Regular meal timing and portion control are emphasized, with specific recommendations for meal timing [15][17] Group 7: Additional Weight Loss Techniques - Adequate sleep (around 7 hours) is crucial for preventing metabolic disorders associated with obesity [19] - Regular physical activity is essential, with recommendations for aerobic and resistance training to support weight loss [20]