First, arrange meals reasonably.
Reasonable diet arrangement includes two aspects: healthy diet and good eating habits. Adults' daily diet should include the following four types of food:
1, five grains. Depending on the activity and digestive capacity, each person needs about 250-600g (5- 12 Liang) per day. Advocate to eat more coarse grains, because coarse grains are more nutritious than flour and rice.
2. Vegetables and fruits. Vegetables and fruits are rich in vitamins, minerals and cellulose. An adult should eat at least 500g (1 kg) of fresh vegetables and fruits every day.
3, protein class. Tofu, beans, all kinds of meat, poultry, aquatic products and eggs are rich in protein. Adults should eat 200-300 grams (4-6 Liang) every day; Milk (milk, goat's milk, mare's milk, cheese, etc. ) is also a good nutritious drink, and it is advisable to drink 250-500ml every day.
4. Oil, salt, sugar, etc. Cooking should be based on vegetable oil. Try to eat as little or no animal oil as possible. Each person should not exceed 20g (two porcelain spoons) of vegetable oil and 10g of salt every day, and try to eat as little sugar as possible.
Second, insist on proper exercise.
Life needs exercise, and too little exercise is not good for health. The simplest exercise is walking fast, walking 3 kilometers a day, or doing other sports for more than 30 minutes (such as climbing stairs). Exercise at least 5 times a week. The intensity of exercise should be that the heart rate reaches 170 minus the age.
Third, change bad behavior.
Smoking is directly related to hypertension, chronic bronchitis, coronary heart disease, cancer and other diseases, which is seriously harmful to health. Smoking is a serious unhealthy behavior of human beings.
2. Long-term heavy drinking will damage the liver, kidneys, nerves and cardiovascular system of human body. Drinking and driving is irresponsible to yourself and others.
3. Drugs (heroin, marijuana, ice, ecstasy, etc.). ) It is extremely harmful to anesthetize people's nerves. All people should stay away from drugs.
4. Abide by sexual ethics. Prostitution and whoring are high-risk behaviors to spread sexually transmitted diseases, AIDS and hepatitis.
Irregular living habits are extremely harmful to health. So live a regular life, work and rest on time, and ensure adequate sleep. Do not drink tea or coffee before going to bed, and you are not full. Stay calm, avoid anxiety or excitement, and don't do strenuous exercise.
6, easy work, not overly nervous and tired for a long time.
7. Entertainment is not indulgence.
8. Don't drink raw or unclean water; Don't eat unclean or spoiled food.
9. No spitting, littering, trampling on lawns, destroying trees and wasting resources.
10, contact with toxic and harmful substances and work in a dangerous environment, strictly abide by the operating procedures and take self-protection measures.
Fourth, keep a peaceful mind.
Please remember: happiness is entirely a personal psychological feeling-happy people are happy!
Five, consciously protect the environment
The environment in which human beings live is very important to people's health. Everyone should abide by the laws and regulations of environmental protection, abide by social morality and not pollute the environment.
Six, learning health knowledge
To establish a healthy lifestyle, we need to know health knowledge, pay attention to constantly learning new health knowledge, and resist the influence of superstition and all kinds of wrong information in order to make our lifestyle healthier.