Besides doing proper exercise and fitness, what should we do?
(1) Pay attention to your diet:
Is everyone eating healthily? Do you eat too much meat? Often eat fat, crispy, fried and other foods? You should keep your body in the best condition every day, but there are many kinds of food. How to choose the healthiest food? Here are some suggestions:
1. Reduce meat intake
Eating too much meat, in addition to protein's excessive intake, will increase the burden on the kidneys, but also accidentally eat too much animal fat, leading to hyperlipidemia and cardiovascular diseases.
2. Choose foods cooked in low oil.
Choose more cooked foods such as steaming, boiling, marinating and roasting, and choose less frying and frying, which can reduce oil intake, reduce calories and avoid obesity.
Choose foods with low fat content.
Choose natural ingredients without frying, and meat can choose parts with less fat. In addition, the visible oil should also be removed as much as possible, such as not eating chicken skin, duck skin and visible fat oil.
4. Eat enough grains and roots.
The recommended amount of grains and roots is three to six bowls a day, but the required calories vary according to each person's body shape and activity, and can be increased or decreased according to individual needs.
5. Eat more fruits and vegetables
Carry out the life rule of "five fruits and vegetables a day"-three vegetables and two fruits a day.
6. Eat all kinds of food in a balanced way
No food contains all the nutrients the human body needs. In order to make the body fully obtain all kinds of nutrition, it is necessary to eat all kinds of foods in a balanced way with six kinds of foods, and not to be partial to food. The choice of food is based on the principle of choosing more fresh food.
7. Three meals are mainly martial arts.
Rice, noodles and other foods are rich in starch and a variety of essential nutrients, which are the most ideal source of heat for human body and should be used as the staple food for three meals. In order to avoid eating too much fat from the diet, we should keep the traditional eating habits of China people who take Chinese food as the staple food.
8. Try to choose high-fiber foods.
Foods rich in fiber can prevent and improve constipation and reduce the risk of colorectal cancer; It can also lower blood cholesterol and help prevent cardiovascular diseases. Eating plant food is the best way to get fiber. Foods rich in fiber include beans, vegetables, fruits and whole grains, such as brown rice, whole wheat products and sweet potatoes.
9. The dietary principle of less oil, less salt and less sugar.
* A high-fat diet is closely related to obesity, fatty liver, cardiovascular diseases and some cancers. A diet high in saturated fat and cholesterol is one of the main factors leading to cardiovascular diseases. Usually, you should eat less fatty foods such as fat meat, pork belly, dried meat, sausages, drupes, cakes and high-fat snacks. You should also eat less foods with high cholesterol content such as viscera, egg yolk and fish eggs. Cooking should use as little oil as possible, and use steaming, boiling, frying and frying instead of frying to reduce oil consumption.
* The main component of salt is sodium, and it is easy to get high blood pressure if you eat high-sodium food frequently. Cooking should use less salt and condiments with high salt content or sodium content, such as monosodium glutamate, soy sauce and various sauces; And eat less pickled vegetables and snacks or processed foods with strong flavor.
* Sugar contains almost no other nutrients except calories, and it is easy to cause tooth decay and obesity. Try to eat as little as possible. Usually Chinese and western cakes are not only rich in polysaccharide, but also greasy, so they should be eaten in moderation.
10. Eat more foods rich in calcium.
Calcium is the main component of bones and teeth. Taking enough calcium can promote normal growth and prevent osteoporosis. Foods containing more calcium include bean products and dark green vegetables.
(2) Self-cultivation:
The heart is the master of human beings and has great power, so we should pay attention to our intentions anytime and anywhere.
We contact many people every day. In frequent contact, it is inevitable that there will be friction and conflict with others, or emotions will be affected by external things. This is one of the common problems of modern people. Keeping a quiet heart is a profound knowledge, which is not easy to do. When we climb mountains or stand by the sea, endless scenery opens our hearts, and the troubles that disturb the world will disappear without a trace. So some people say that the world is as big as the heart.
If our hearts can be as broad as Yuan Ye and sea and the sky, we can accommodate infinite things and enjoy the freedom of life. Zen emphasizes the word "normal heart" in particular. The so-called normal mind means that we are very clear about right and wrong, good and evil, beauty and ugliness in the environment, and all our imaginations are clear at a glance, but we are not affected at all.
Even in such an environment, you will not dance with the outside world and will not be affected by various situations in the environment. After a person has a certain concentration, it is not easy to be shaken by external conditions. Can maintain physical and mental stability, can see their own situation. We also know what we can do, what we can't do, what we should do and what we shouldn't do. This is wisdom.
"Heart follows the environment" means losing one's master and always being influenced by the dynamics of the environment. In other words, when something happens, the heart should not be immediately moved by the present environment. The easiest way is to observe the feeling of inhaling and exhaling through the nostrils, or to observe the inner feelings. As long as you focus on your body's feelings, your mood will settle down.
In fact, worry is not necessarily bad, in fact, it is the basis of sober mind. Because when a good person is upset, they think it is an annoyance and hope to turn it into a quiet and clear heart. At this time, the troubled heart is actually a kind of help. Therefore, if you know how to deal with problems with wisdom and compassion, your heart will not be bound often, and you will be clear and comfortable.
No matter where you are, you can keep a calm, stable, independent and comfortable mind. Close your eyes and think about whether you screwed up a lot of things because of impatience. Is it often influenced by environment and people? Do you often get angry about small things and never let yourself go? There is no compassion if you can't put others down in your heart, and there is no wisdom if you can't put yourself down in your heart.