How to accurately describe the health status of human body, some Japanese scholars have put forward the four quickness of health status. The so-called four fasts mean eating fast, defecating fast, sleeping fast and talking fast. Although the "four speeds" are somewhat simplistic and one-sided, their images are vivid and vivid. In other words, a person's good appetite, good digestion, quick thinking, strong reaction ability and good nervous system function can basically reflect his health.
In order to further enable people to fully and accurately understand the concept of health, the World Health Organization has also stipulated ten standards to measure a person's health:
1. Full of energy, able to take on daily life and heavy work calmly without feeling too nervous and tired.
2. Optimistic and positive, willing to take responsibility, no matter big or small, not picky.
3. Be good at rest and have a good sleep.
4. Strong adaptability, able to adapt to various changes in the external environment.
5. Be able to resist the common cold and infectious diseases.
6. Proper weight, well-proportioned figure, and coordinated position of head, shoulders and arms when standing.
7. The eyes are bright, the reaction is quick, and the eyelids are not easily inflamed.
8. Clean teeth, no dental caries and no pain; The gum color is normal and there is no bleeding.
9. Hair is shiny and free of dandruff.
10. Full muscles and elastic skin.
Sub-health refers to a state between health and disease, that is, the body has some functional obstacles, but it does not affect the exercise of social functions, and subjectively feels uncomfortable, which is an intermediate stage from health to disease. The investigators gave the respondents 10 standards of human energy, optimism, good sleep, strong adaptability and resistance to general diseases, as well as 34 manifestations such as "sub-health, fatigue, insomnia, dreaminess, dizziness and headache". The results showed that only 19.6% of the respondents indicated that they had no "sub-health" symptoms. Among 52.7% people who think they are healthy, according to the standard, the proportion of complete health is only17.37%; Another 73.3 1% people are in sub-health state in different degrees.
Physicians call health the "first state" of human body and disease the "second state". Sub-health is manifested as weakness, fatigue, insomnia, poor rest quality, difficulty in concentration, decreased adaptability, poor mental state, and even inability to live and work normally. Psychological manifestations are: depression, unresponsiveness, insomnia and dreaminess, daytime sleepiness, memory loss, irritability, anxiety, easy to be surprised, etc. Sub-health is a common social problem in modern society.
If people are in a highly stressful work and study environment for a long time, they often feel great pressure and find it unbearable. This state for a long time will make people feel depressed and bored. So be sure to master the debugging method.
First of all, we should learn to rest scientifically and control our emotions, so that people can calmly deal with all kinds of problems encountered in work, study and interpersonal relationships, and dare to face up to themselves and face the objective reality with a positive attitude and effective actions. For example, on the premise of ensuring adequate sleep, meditate alone, make a "spiritual journey" and talk with your heart; Or find a trustworthy friend to talk about inner fatigue and irritability, analyze and accept reality with the help of friends, and adjust work and lifestyle accordingly. People feel tired because emotions are the tension of our bodies, so we should learn to relax and free ourselves from tension and fatigue.
Secondly, take an active part in physical exercise and recreational activities. This is a good medicine to improve and relax. You can make an exercise plan, or jog, or ride a bike, or do gymnastics and so on. Transfer fatigue through physical exercise.
Besides, you can devote yourself to your hobbies in your spare time, such as listening to music, chatting, traveling and collecting, and going to the movies with friends. As a sustenance and forgetting fatigue.
In the diet, we should also pay attention to the deployment, and the food should be light. Festive meals are greasy, which will aggravate the fatigue in the body after eating too much. So try to choose low-fat foods. For those who have entered or are about to enter a state of chronic diseases, we should adopt a systematic method of traditional Chinese medicine, and under the guidance of doctors, according to personal physical condition, appropriately choose some Chinese patent medicine preparations or health foods to regulate immune function or enhance physical fitness.
When psychological pressure appears, if it is not debugged and channeled, it will produce adverse reactions. Therefore, when you feel irritable, depressed and nervous, you might as well take appropriate ways to guide you by venting, exercising, traveling and talking.
The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active in the morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of the daily energy consumption of the human body, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose per meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30 ~ 60 seconds from esophagus to stomach, and reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.
Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Fish, fish muscle contains protein 15%-20%, and because muscle fiber is short and smooth, it is easier to digest than auspicious meat and miscellaneous meat. More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and baby, so fish should be the first choice when choosing meat food.
Vegetables contain a variety of minerals, vitamins and dietary fiber, which play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are high in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc. ) will affect the absorption of the human body, so when cooking these vegetables, you should first blanch them with boiling water to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables every day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplants and roots.