1 About healthy living habits
1, live regularly, arrange your daily life reasonably, and get rid of all kinds of bad habits.
2. Ensure adequate sleep, go to bed early and get up early, and be sure to sleep before 1 1.
3, ensure adequate drinking water, 8 glasses of water a day.
4. Adhere to the principle of "eat well early, eat well at noon and eat less at night".
5. Put an end to overeating, eat more fruits and vegetables and refuse junk food.
6, no partial eclipse, 8 minutes full for each meal, chew slowly.
7. Exercise or walk for 30 minutes every day.
8. Soak your feet with hot water every day and massage properly.
About a balanced and nutritious diet
According to the principle of balance, variety and moderation, the diet 3+3 scheme is implemented, and each meal is 8 minutes full without controlling calories.
Eat whole grains, fruits and vegetables, milk and meat every day.
Use fresh and seasonal ingredients to cook food.
The choice of each food should change with time, and it is not advisable to eat the same food at every meal.
It is best to use vegetable oil as oil.
At least one dish of vegetables is dark green or dark yellow.
Eat at least one serving of fruit rich in vitamin C every day.
Daily nutrition guarantee: milk 1 cup or soybean milk 2 cups, eggs 1 piece, staple food 200-250g, meat 50- 100g, vegetables 500g and fruits 200g. Water1200ml
It is required to consume seven kinds of nutrients in four kinds of foods every meal, and the calories and oil should not be excessive. The staple food is mainly fiber, cereals, fruits and vegetables, vitamins and minerals should not be lacking, and the water should be sufficient, and the protein should be appropriate.
About moderate physical exercise
Exercise on the premise of ensuring physical strength. Jogging, basic yoga, pilates and walking (3 km /45 minutes) alternate, and appropriate strength exercise (30 minutes) can be carried out. If you have time, you can do some indoor sports for about 30 minutes.
Recommended:
Abdominal breathing: When you start to inhale, you will use all your strength, and your lungs and abdomen will be filled with air, but you can't stop. You should try your best to keep breathing, whether you breathe in air or not, just breathe in and breathe in again. Then hold your breath for 4 seconds, when your body will feel nervous, and then exhale slowly for 8 seconds. Breathe out slowly for a long time without interruption. When walking and standing normally, reduce abdomen by force and cooperate with abdominal breathing.