A doctor summed up 13 magic numbers related to health. They are not complicated and related to our daily life. Remember them and you will have a healthy body!
1/5: A kiwi fruit can be considered as the energy you need every day.
Kiwi is rich in vitamins, and also contains rare nutrients such as folic acid, carotene, calcium, lutein, amino acids and natural inositol. Its calcium content is 17 times that of apple, and its vitamin C content is twice that of orange. Ranked at the top of the "fruit nutrition pyramid". Kiwi is the most suitable diet food for Amy. Because it is nutritious but extremely low in calories, only 45 calories; And the unique dietary fiber can not only promote digestion and absorption, but also make people feel full. Kiwifruit is rich in cellulose, and rich fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening legs. It is rich in vitamin C, and can also be used as a powerful antioxidant and antimutagenic substance to whiten skin. In addition, it can replenish water lost after skin exposure and restore skin elasticity. Nutritionists believe that eating only one kiwi fruit a day can provide people with 1/5 of the energy they need for a day. Therefore, kiwifruit is the best choice for weight loss and nutrition.
1: the number of eggs eaten every day.
Eat an egg every day and eat it with rice. Eggs contain eight essential amino acids and rich vitamins. Rice lacks a substance called methionine, but it is not lacking in eggs. Eating them together will make people better absorb the protein in rice and control the calories of food, which is also the way for Japanese to live longer.
2. The number of times you eat pizza every week.
Recently, an Italian expert's research shows that people who regularly eat pizza are less likely to suffer from pharyngeal cancer by 34% and esophageal cancer by 59%. Does this news make big pizza lovers ecstatic: they can eat more safely in the future. But wait a minute, we're not talking about the thick pizza full of meat, but the traditional Italian pizza used in the study: its skin is very thin, with a lot of ketchup and some cheese. Researchers believe that the anti-cancer substances in pizza mainly come from lycopene in tomatoes, and olive oil in pizza is also very beneficial to the body.
2.5: The number of fruits and vegetables eaten every day.
Fruits and vegetables contain a lot of vitamins and are an essential choice every day. If you think the concept of 2.5 servings of fruits or vegetables is too vague, let's take a more direct measure: a salad when eating in a restaurant-this is the minimum standard. However, vegetables and fruits have their own characteristics and can't completely replace each other, so we can't just eat fruits without vegetables. Fruits and vegetables can effectively reduce the probability of heart disease and some cancers. Their most suitable feature for girls is that they won't make you fat. But please remember one thing: don't treat ketchup and French fries as vegetables, they don't count.
3. Daily consumption of edible oil
3 tablespoons of vegetable oil is edible oil every day, so it is best not to use too much, and it is best to eat vegetable oil, which is of great benefit to smooth skin, shape slim figure and cover cardiovascular health. Also remember that lampblack is very harmful to the body and is the chief culprit of many diseases, so you must turn on the lampblack machine when cooking.
4 pm: When going out to exercise.
This is the best physiological time for your exercise! From 4 pm to 8 pm, the body's functional abilities-muscle speed, strength and endurance are in a relatively optimal state. At this time, physical strength, limb response sensitivity and adaptability all reached the highest level, and the rising speed of heart rate and blood pressure was the most stable. At this time, exercise is more conducive to health, which will achieve twice the result with half the effort and reduce the probability of injury.
5. Daily intake of protein foods.
Eat 50 grams of meat every day, of course, it is best to eat lean meat; 50 grams of fish (excluding bone net weight); 200 grams of tofu or bean products; 1 egg; Milk or powdered milk granules 1 cup. Eating fish is better than eating meat, because fish contains nucleic acids that can regenerate cells. Not only that, fish also contains EPA which can make blood clear and circulation smoother, which can prevent myocardial infarction and make people better absorb animal protein. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
6. Types of condiments used every day.
The main condiments such as sour, sweet, bitter, spicy and salty are indispensable as daily cooking condiments. Their separation has different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing tendons and promoting blood circulation, covering vitamin C, reducing the loss of water-soluble vitamins, adhering to the osmotic pressure in the body and the acid-base balance of blood, adhering to the rapid response of nerves and muscles to the outside world, and regulating physiology and beauty and fitness. The dosage of salt used by people in China is generally high, so vinegar, mustard, pepper and spices can be added appropriately to make vegetables more fragrant and prevent eating too much salt.
15: The minimum number of times you should laugh every day.
Health experts tell us that laughter, like physical exercise, can improve the operation ability of respiratory system and circulatory system, and is also good for your heart, blood pressure and immune system. Laughter can effectively inhibit the production of depressive hormones, and then produce a hormone gene that makes people feel happy. According to the survey, a good mood can even help you resist a cold. Some experts even say that a laugh is worth 30 minutes of physical exercise.
24: The number of sit-ups that should be done every other day.
Are you surprised? Only 24 times? Instead of 100 or 200 (what we try to achieve on a whim)? "Doing 100 sit-ups or even more is a great waste of time and won't make your abdomen flatter." TomSeabourne, the author of Abdominal Exercise, said: "In fact, excessive exercise is not good for the abdomen, and it may lead to back injury, because a lot of repeated exercise will bring too much pressure and burden to the spine." The expert's suggestion is: do three sets of sit-ups every other day, 8 times in each group. But do it every time. In other words, you must concentrate on your abdominal muscles and get up and lie down slowly, so that it can really work.
60: Sleep more every night.
Extra sleep time-just 60 minutes! Can improve your responsiveness by 25%. Your attention will be more focused, your mood will be happier, and the probability of accidents will be reduced. Maybe you will say, how do I know if I need more sleep? In fact, almost everyone needs it. In one experiment, participants were allowed to sleep as much as they wanted. As a result, almost everyone slept for an hour longer than usual. If you need an alarm clock to wake you up every morning, it is a sign that you need more sleep.
60: You need sunshine every day.
Yes, there are still 60 minutes. This is the sunshine time you need every day. Studies show that people who enjoy at least one hour of sunshine every day are happier and more energetic than those who stay indoors all day. Sunshine is especially important for women, because the changes of hormone secretion in our body will affect our mood, such as various discomfort symptoms before menstruation will make us depressed. Sunlight can drive away these depressed feelings, because it can increase the secretion level of serotonin in brain blood, which is the same chemical composition as Prozac, the most commonly used antidepressant. So don't ignore the role of sunlight. Even on a cloudy day, you get 20 times as much sunshine outdoors as indoors. So no matter how busy you are at work, don't forget to enjoy an hour of sunshine every day, and let the sunshine drive away your melancholy.
100: The number of calories you need to reduce every day.
This is good news for those who are very stable in weight and want to lose weight-eating less 100 calories a day can make you lose 1 0 pounds in1year. More importantly, reducing 100 calories is actually very easy: eating 25 soft sweets or two small chocolates is enough, and mayonnaise is enough to reduce 100 calories. In fact, sometimes losing weight is not as difficult as you think, right?