If a person has a healthy body, mind and culture, it is a very proud thing. Physical mental health and cultural health paved a sunshine avenue for their own growth. Next, I will bring you the knowledge about health education. Welcome to reading.
Health education knowledge 1 reasonable diet
First, a reasonable diet can be summarized as "five figures":
1, a glass of milk every day, to ensure that 250 mg of' calcium;
2, 250 to 350 mg of carbohydrates per day, equivalent to 6 to 8 Liang of staple food;
3. Eat 3 to 4 servings of high-protein food every day;
4, refers to four sentences: thick and fine, not sweet and not salty, three or four, seven or eight full;
5500 grams of vegetables and fruits can reduce the incidence of cancer by more than half.
Second, the reasonable diet is summarized as "five colors":
Red refers to eating 1 to 2 tomatoes a day (reducing the incidence of prostate cancer), and moderate amount of red wine and red pepper (improving mood).
Yellow: refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes and watermelons. These foods are rich in nutrition.
Green: refers to green tea and green vegetables, especially green tea contains antioxidants, which can resist the damage of free radicals and delay aging.
White: Like oatmeal, oatmeal can not only lower cholesterol and triglycerides, but also have a good effect on diabetics and people who lose weight.
Black: Auricularia auricula can reduce the viscosity of blood.
Moderate exercise
Decreased physical activity is a risk factor for many chronic diseases. A large number of studies have confirmed that the prevalence of hypertension, coronary heart disease, stroke and diabetes in people who lack physical exercise is significantly higher than that in people who exercise regularly. If you do more than 2 hours of physical activity every week, the risk of death from cardiovascular disease can be reduced by 64% for men and 72% for women. At the same time, physical exercise can reduce the occurrence of diabetes and protect some tumors, such as lung cancer and breast cancer. Although physical exercise is very beneficial to human body, we must follow the principle of scientific exercise, otherwise it will not only fail to achieve the desired effect, but also bring physical and psychological harm. Physical exercise should follow the following principles:
1. Long-term persistence: the improvement of human functional level is a gradual development process, and the good changes in body shape, physiology and biochemistry brought by exercise also need to be gradually accumulated from less to more.
2. Step by step: Physical exercise must follow the activity law of human physiological function, and gradually improve in a planned and step-by-step manner, and should not be eager for success. The content of the exercise should also be from simple to complex, and gradually increase the difficulty.
3. Energy balance: The healthy weight of adults depends on the energy balance in the body, that is, the balance between energy intake and consumption.
Exercise methods vary from person to person. You can choose walking, jogging, aerobics, swimming and other convenient and suitable sports methods.
Exercise frequency is generally 3-4 times a week, each lasting 20-30 minutes, in order to achieve the purpose of fitness. The intensity of exercise is usually calculated by the heart rate after exercise: heart rate =(220- age) × 70-80%. For example, for a 20-year-old person, the exercise intensity should be controlled at (220-20) × 70 ~ 80%, and 140- 160 times/minute is the most appropriate. Of course, the formula is dead, people are alive, and the intensity of exercise mainly depends on their feelings.
Knowledge about health education 2 The definition of health is jingle.
Disease-free and robust, basic connotation;
Physical and mental adaptation, three aspects;
The top ten standards are below;
Energetic and optimistic;
Adapt to society and have a good sleep;
Bright eyes and firm teeth;
Hair is bright and skin is elastic;
Weight standard, less illness;
Ten standards of human health:
1 full of energy;
2 be optimistic;
3 sleep well;
4. Strong adaptability;
⑤ It can resist common diseases;
6. Maintain a standard weight;
7 bright eyes;
8 teeth are strong;
9 hair is shiny;
10 Muscle skin has good elasticity.
Four cornerstones of health
1992 the world health organization summarized the latest achievements of preventive medicine in the world and put forward the "Victoria declaration"-the four cornerstones of health: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance.
1, reasonable diet-balanced diet; Total quantity control; Variety; Limit salt and control oil.
2, moderate exercise-walking is the best exercise. Advocate 357: "three": three kilometers and thirty minutes at a time; "Five": exercise less than five times a week; "Seven": moderate exercise.
3. Quit smoking and limit alcohol-don't smoke, and control the daily alcohol consumption to no more than 1 two liquors.
4, psychological balance-to achieve three happiness. Help others; Happiness lies in contentment; Enjoy it.
Note: World Health put forward four cornerstones of health in Victoria Declaration of 1992: reasonable diet, moderate exercise, quitting smoking and drinking, and psychological balance. Epidemiological studies at home and abroad show that following these four cornerstones to guide lifestyle can reduce the incidence of hypertension by 55%, stroke by 75%, diabetes by 50% and tumor by 1/3. In a word, it can reduce the main chronic diseases that seriously endanger the health of middle-aged and elderly people by half, and also prolong their life span 10 years, but the cost is less than the medical cost13.
Now, with the improvement of people's living standards, people pay more and more attention to health. Books on health care knowledge are very popular, and health care methods emerge one after another, which makes people feel at a loss. Therefore, the Ministry of Health suggests that everyone should take the "four cornerstones" of health as a simple and most applicable health preserving method. "Health care is mysterious, the four cornerstones" is the simplest.
[What is the knowledge about health education]