Dietary diversification is an indispensable condition to ensure the five essential nutrients of protein, vitamins, starch, fat and minerals, but diversification alone is not enough, and the diet should be rationalized. We should eat more green food such as vegetables, fruits and coarse grains and eat less meat. Drink more tea and less sweet drinks.
The Yellow Emperor's Internal Classic Su Wen says: "Five grains nourish and five dishes are full". Vegetables and fruits contain a variety of vitamins, inorganic salts, a lot of cellulose and pectin, and their final metabolites in the human body are alkaline, which is called alkaline food, while fish, meat and other foods contain more sulfur and phosphorus, and their final metabolites in the human body are acidic, which is called acidic food. Therefore, a healthy life needs alkalinity.
Green tea contains tea polyphenols, which is a strong antioxidant and can fight free radicals and prevent aging. Polyphenols can also kill bacteria that produce bad breath in a very short time, so tea can clear your mouth and rinse your mouth with tea can also strengthen your teeth. A small amount of caffeine in green tea can stimulate the central nervous system and refresh the mind. Adding Lycium barbarum to green tea has the functions of nourishing liver and kidney and improving eyesight: adding notoginseng can promote blood circulation and remove blood stasis; Adding Eucommia ulmoides can enrich blood and strengthen bones; Adding Flos Chrysanthemi Indici can obviously lower blood pressure. Because green tea has a good health care function, it is recommended that you drink green tea often.
While balancing nutrition, we should also pay attention to reasonable diet. Zhang Hua in the Western Jin Dynasty said in the Natural History: "The less you eat, the broader your mind and the better your health;" The more you eat, the more you feel, and the more years you lose. "There is a folk saying that' eat less and live to ninety-nine'. "Proper dieting makes the body hungry, which can not only reduce the burden on the stomach, delay aging, but also prevent the occurrence of diseases such as obesity, diabetes and hypertension. It is advisable to have a full diet of seven or eight points.
Second, exercise.
The progress of science and technology has greatly changed people's work and lifestyle. Science and technology not only bring convenience to people, but also greatly reduce the opportunities for people to exercise. In addition, the work pressure increases and the pace of life becomes faster. Many people are already in a sub-health state, which is characterized by listlessness, fatigue, inattention, memory loss, insomnia, dreaminess, depression and dizziness. The best way to get rid of sub-health and restore health is to choose aerobic exercise, such as jogging.
Aerobic exercise is a kind of green health care exercise, which can make people healthy and live longer. Aerobic exercise, also called aerobic metabolism, refers to the exercise in which the body's fat, sugar and protein are catabolized with the participation of oxygen to provide energy. Aerobic exercise must have enough oxygen, and the intensity of aerobic exercise is weak, so the heart rate is not big, so it is 120 beats/minute; Long-term exercise, not less than 30 minutes at a time. Swimming, running and other extreme stimulating exercises that increase the heart load in a short period of time are not good for the body and are anaerobic. If it is for health care, this kind of exercise is not recommended.
People's blood is thickest in the morning, and exercise is most likely to cause vascular infarction at this time. It is best to start aerobic exercise about half an hour after dinner, and take a brisk walk for half an hour, which is three or five miles.
Third, sleep.
Insufficient sleep time or poor sleep quality can't make up for physical and mental fatigue and endocrine disorders. When people sleep, adrenocortical hormone and growth hormone begin to secrete, while adrenocortical hormone is secreted before dawn and growth hormone begins to secrete after sleep. Adrenal cortical hormone can promote glucose metabolism and muscle development in vivo, and growth hormone can promote the growth and development of adolescents. It can also delay the aging of middle-aged and elderly people. Staying up late will make people's body rhythm disorder, resulting in insomnia, dreaminess, loss of appetite, irritability, inattention, decreased thinking ability, slow response and other symptoms.
How to improve sleep quality? Relax before going to bed, keep a quiet environment, and don't be too full or hungry for dinner. It is best to lie flat or to the right. When lying flat, don't put your hands on your chest to avoid oppressing your heart and having nightmares. The heart is on the left, and lying on the right will not oppress the heart. The best sleep time is from 10 to10 at night, and the deep sleep time is from 12 at night to 3 am, and people usually enter a deep sleep state after falling asleep for half an hour.
Fourth, the mood
Modern society is a society with varied information, fast working pace and fierce competition. People living in modern society have to bear greater psychological pressure. Long-term psychological stress will have a negative impact on health. Psychological depression, anger, tension and depression will destroy human immunity, lead to hypertension, coronary heart disease, chronic liver disease and tumor, and accelerate human aging.
In order to reduce psychological pressure, not be entangled in trivial matters of life, and not be confused by endless information, individuals must maintain an unshakable inner purpose, at the same time, they must have a high degree of psychological elasticity and adaptability, be able to accept new things and make new things, be able to face success and failure calmly, and not be overjoyed emotionally. It is most comfortable to see green things, and the same green mood is most beneficial to health. Of the seven colors, red represents fierceness, blue represents calmness and green represents balance.
When a person is psychologically balanced and in a good mood, his mental health will be reliably guaranteed. When his mental health and human immunity are improved, his physical health will naturally be reliably guaranteed.
Verb (abbreviation for verb) habit
"Don't do it with small goodness, and don't do it with small evil." This sentence is understood from the perspective of health, that is to say, to stay healthy, we should start from small things, develop a good lifestyle and personal hygiene habits, and make up our minds to quit bad habits.
It is of course necessary to know some health care knowledge, but it is not enough to know. We must combine our own characteristics and put them into action. Change it if you have it, and encourage it if you don't. I'm afraid people who love smoking will not be ignorant of the dangers of smoking. Greedy people must know a little about the causes of obesity, diabetes, hypertension, coronary heart disease and gastric ulcer, but why do they knowingly commit crimes? It was because I didn't form good habits at first that bad habits took advantage of it. At this time, it is difficult to cultivate good habits.
Health is a long-term investment, and its return rate depends on good habits. Everything is difficult at the beginning, especially when you start to cultivate good habits. But you must get through the beginning and stick to it so that good habits can become an integral part of your daily life. Then you will feel endless fun, and more importantly, you will have the most precious wealth: health.
I hope I can help you. J must be healthy and happy.