1, and the daily salt intake per capita is not higher than 5g.
2. The average daily edible oil intake of adults is not higher than 25 ~ 30g.
3. The per capita daily intake of added sugar is not higher than 25g.
The daily intake of vegetables and fruits should not be less than 500g.
5. Eat no less than 12 kinds of food every day and no less than 25 kinds of food every week.
6. Adults should maintain a healthy weight and control the body mass index (BMI) at 18.5 ~ 24 kg/㎡.
7. Adult male waist circumference is less than 85cm, and female waist circumference is less than 80cm.
8. Drink plenty of water. Adults usually drink 7 to 8 cups a day (1500 ~ 1700 ml).
9. Eat regularly, don't miss meals, don't overeat, and be seven or eight full.
10, brush your teeth in the morning and evening, rinse your mouth after meals, use the correct brushing method and brush your teeth for at least 2 minutes each time.
Second, develop exercise habits.
1 1. Encourage moderate-intensity exercise for more than 30 minutes three times a week, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity.
12, reaching 6000 ~ 10000 steps of physical activity every day.
13, primary and secondary school students accumulate at least 1 hour of moderate-intensity exercise every day.
Third, pay attention to sleep and mental health.
14, pupils sleep 10 hour every day; Junior high school students 9 hours; High school students 8 hours; Adults sleep an average of 7-8 hours a day.
15, try to make up for lack of sleep in time, and seek medical attention in time for sleep problems.
16, keep a positive and healthy mood and avoid the harm of persistent negative emotions to the body.
17. Learn and use healthy decompression methods, and avoid using unhealthy decompression methods such as smoking, drinking, indulging in the Internet or games.
18. Establish good interpersonal relationships, actively seek interpersonal support, and properly talk and ask for help.
19. Ask for help in time if you have psychological and behavioral problems.
20. When you have a conflict with your family, don't use excessive words or hurtful behaviors. It's not indifference and avoidance, but positive communication and settlement.
Fourth, pay attention to eye hygiene.
2 1, primary and secondary school students keep correct reading and writing posture.
22, primary and secondary school students reading and writing continuous eye time should not be more than 40 minutes.
23. The time for primary and secondary school students to use electronic screen products for non-learning purposes shall not exceed 15 minutes, and the daily cumulative time shall not exceed 1 hour.
24. If you use the computer for a long time, the elevation angle of the computer should be relative to the user's line of sight when working. It is not advisable to bow your head or raise your head too much. It is recommended to take a rest every 1 ~ 2 hours.
Five, stay away from bad habits
25. Non-smokers will not try to smoke. Smokers should give up smoking as soon as possible, the sooner the better, and it is never too late.
26. Stay away from unsafe sex.
27. Don't try drugs for any reason.
Sixth, care for health
28, to participate in regular physical examination. Regularly monitor breathing, pulse, blood pressure, defecation, record abnormal situation in time, and seek medical advice if necessary.
29./kloc-Adults aged 0/8 and above regularly monitor blood pressure, pay attention to blood pressure changes, and control risk factors of hypertension.
People under the age of 30 and 40 with normal blood lipids should be tested for 1 blood lipids every 2 to 5 years; People aged 40 and above should be tested for blood lipid/kloc-0 at least once a year. Blood lipids in high-risk population of cardiovascular and cerebrovascular diseases were detected every 6 months 1 time.
3 1, regular anti-cancer physical examination.
32, pay attention to prevent colds. Patients with chronic respiratory diseases and high-risk groups such as the elderly take the initiative to inoculate influenza vaccine and pneumococcal vaccine.
At the age of 33.40, healthy people began to test fasting blood glucose 1 time every year.
34, take the initiative to understand the harm of AIDS, hepatitis B, hepatitis C, prevention and control knowledge and related policies.
35. After being scratched or bitten by a dog or cat, the wound should be washed immediately, and anti-rabies immunoglobulin (or serum) and human rabies vaccine should be injected as soon as possible under the guidance of a doctor.
Eight, master the common sense of health first aid
4 1, actively participate in escape and first aid training, and learn basic escape skills and first aid skills.
42, according to the doctor's advice, don't believe in folk remedies, don't believe in "magic medicine".
43, equipped with household first aid kit (including first aid medicine, first aid equipment and first aid consumables, etc.). ).
44, timely, take the initiative to carry out family environmental sanitation cleaning, make the family clean, adequate light, good ventilation, toilet hygiene.
45, moderate use of air conditioning, winter set temperature is not higher than 20 degrees Celsius, summer set temperature is not lower than 26 degrees Celsius.
46. Newly renovated rooms should be ventilated regularly to reduce indoor air pollution caused by decoration materials.
47, advocate the use of exhaust fans, range hoods and other equipment in the cooking process.
48. When the weather is heavily polluted, it is suggested that the outdoor stay time should be reduced as much as possible, and susceptible people should stop outdoor activities.
49. Do not drive fatigue, overspeed or drunk driving, and have certain ability to deal with emergencies.
50. Choose swimming places with standardized management, do not advocate swimming in natural waters, and do not swim outdoors when it rains.