Share health tips in the morning. Health is the foundation of our life. While exercising, we can also improve our physical fitness. Active exercise is also a life attitude, and exercise can prevent the "three highs". Let's take a look at sharing health tips in the morning.
Share health tips in the morning 1 1, and take a deep breath.
After waking up in the morning, don't get up in a hurry, lie still for 5 minutes, first to the left, then to the right, and finally lie on your back, stretching for 3 times, so that the joints can be fully stretched. Then, yawn 3 ~ 5 times, then get up to a quiet and spacious place, stretch your arms and take a 10 deep breath, and then laugh once (about 4 minutes in total).
Step 2 look around
Let's stop and look straight into our eyes. We looked east first, then half closed our eyes and lowered our heads, turned on and continued to look south, then half closed our eyes and lowered our heads, and then turned to look west. Finally, half close your eyes and bow your head, then turn to the north and overlook. This process only takes us five minutes.
Step 3 clean feces
Try to defecate once every morning to get into the habit. When defecating, it is best to recall the happiest things in the past few days, or think about the best things today and in the future. This mental and emotional change is helpful to intestinal peristalsis, which can make the stool unobstructed and completely eliminated (generally it takes 3 ~ 5 minutes).
The advantages of doing this for a long time are: moving joints, removing waste gas, enhancing vital capacity, exercising and protecting eyesight, improving the function of the central nervous system, thus strengthening the coordination of various organs of the body and achieving the purpose of fitness.
Morning health tip: Don't do it on Thursday morning.
1, don't like sleeping.
Nowadays, more and more people can't sleep when they wake up, especially on holidays. Anyone who falls in love with bed (whether young or old) will feel that when they spend more time sleeping and fall in love with bed, they will feel heavy feet and depressed, and feel that "the more they sleep, the worse they feel." In this way, they are not as energetic as when they are busy with work or study every day. Falling in love with the bed disrupts the normal life rules on weekdays and makes many biological clocks in the body go wrong.
2, can't help eating breakfast
If we don't eat breakfast or eat it badly, it will directly affect our study and work efficiency in the morning. Because we can't eat enough nutrition, it is also harmful to our brain. The energy of our brain is mainly provided by blood sugar.
Imagine that it's been 12 hours on an empty stomach from last night to morning. At this time, people's blood sugar has dropped significantly, and the brain is experiencing an energy crisis. If it is not replenished in time, it will be damaged. As long as you eat breakfast in time and have a good breakfast, your blood sugar will rise, the "crisis" will be lifted, your brain's sensitivity will be improved, and the efficiency of work and study will be improved.
Don't get up to urinate immediately after the old man wakes up.
When you wake up in the morning, your bladder may be full of urine, and you may feel anxious. The more urgent it is, the more you have to hold your breath. Don't get up immediately to urinate, especially male elderly people. Avoid urinating in an upright position and try to urinate in a sitting position to prevent accidents. Because bladder emptying is easy to cause dizziness and even urination syncope.
Don't do strenuous exercise immediately after waking up.
Many people are used to doing proper physical exercise after getting up in the morning. As long as they pay attention, it is really good for their health. However, exercise can only be carried out after getting up in the morning and taking a short rest and balancing qi, blood and yin and yang. If you don't do any warm-up activities after getting up, you will engage in more intense exercise immediately, which will easily lead to cardiovascular and cerebrovascular accidents.
The above experts introduced the regimen of doing three things instead of four things in the morning. We know that the regimen is actually very simple. Of course, these methods are simple to say, but everyone should pay attention to long-term persistence, so as to achieve the health care effect you want.
Tips for health in the morning: nutritious breakfast is the most important
A qualified nutritious breakfast should adhere to the requirements of "four elements of food" (grain energy, protein nutrition, fruit and vegetable essence, water and calcium in soybean milk or milk), and pay attention to the proper collocation of "protein nutrition" foods, such as eggs, beans or a small amount of meat, poultry or fish. At the same time, light food in the morning is more in line with the needs of human physiological conditions. Therefore, in order to get high-quality protein for breakfast and reach the adequate intake of protein of 265,438+0g for breakfast, we can consider supplementing eggs, beans or nutritious and healthy foods rich in soy protein isolate.
The energy provided by breakfast should account for 25%~30% of the total energy of the whole day. Adult breakfast food, cereal 100g, you can choose steamed bread, tofu, cereal, bread, noodles, porridge and so on. Appropriate protein food such as meat, eggs, milk, bean products, etc. ; Vegetable100g, fruit100g. Individuals with different ages and different labor intensities need different amounts of energy and food, which should be adjusted according to specific conditions.
Be sure to eat the staple food for breakfast.
The calories provided by breakfast account for 30% of the whole day, mainly supplied by staple food. Lack of carbohydrate staple food may lead to malnutrition. Eat some starchy food. After the grain is absorbed, it can be quickly decomposed into glucose to correct hypoglycemia after sleep. But cereal digests quickly, and you will feel hungry after 2-3 hours. Therefore, we should eat some foods rich in protein and fat, such as eggs, meat floss and bean products.
Soda biscuits are not suitable for breakfast.
Crispy soda biscuits, bread and other dry foods are not suitable for breakfast, and it is often difficult to swallow because of dry mouth. That's because after a night's consumption, all kinds of digestive juices have been secreted insufficiently. This kind of dry food is mostly cereals, lacking high-quality protein, and can only supply short-term energy. Many office workers often eat breakfast while walking because of the tight time, which is not good for gastrointestinal health and digestion and absorption.
Fried dough sticks are once a week at most.
Nitrous acid may appear in vegetables overnight, which is very harmful to health. Don't regret it, insist on throwing it away. The leftovers in the refrigerator need to be reheated. The refrigerator is not a safe.
In addition, if soybean milk fritters are your favorite for breakfast, you should pay attention. This kind of fried, fried and fried food is obviously high in calories and fat, which is very harmful to the health after long-term consumption, so it should not be eaten more than once a week.
Share health tips in the morning 2 1. After waking up in the morning, you need to lie in bed for a while. Don't get dressed and wash at once. If we get dressed and washed immediately after waking up, it is likely that our bodies will not adapt. The blood flow rate is slow, and oxygen can't be supplied to our brain in time. There will be short-term hypoxia in the brain, which will cause dizziness and other adverse symptoms. So after waking up in the morning, you can lie in bed for a while, stretch a few times and get dressed.
2. Drink a cup of warm water in the morning, because after a night, we have lost a lot of water in our bodies. Drinking a cup of warm water after waking up in the morning can not only make up for the lack of water in our body, but also reduce the viscosity of blood. In addition to these functions, drinking a cup of warm water in the morning is also beneficial to our laxative situation, promoting our gastrointestinal peristalsis and avoiding constipation.
In the morning, many people always hesitate to choose breakfast. In fact, you can drink some soy milk in the morning. Soymilk is also one of the essential drinks for many people in the morning. Because soybean milk is rich in protein and some nutrients. According to relevant scientific research, people who regularly drink soy milk are half less likely to develop cancer than those who don't drink soy milk. The main reason is that some substances in soybean milk have carcinogenic effects, especially for the most common gastric cancer.
Many people will drink a glass of milk in the morning, which is rich in vitamins, and these elements can also play an anti-cancer role. In addition to this function, the calcium contained in milk can also strengthen our bones and teeth and reduce the occurrence of bone atrophy.
In the morning, some people will drink a cup of porridge. Preserved egg lean meat porridge is a kind of nutritious porridge. Moreover, preserved egg lean meat porridge will have the best effect for pregnant women and people with weak constitution.
6. After getting up in the morning, be sure to open the window of the room. Because many people always close their windows when they sleep at night, the air in the room becomes turbid after night, so we must open the windows in time to let fresh air circulate indoors.
Share health tips in the morning 3 Get up early, go to bed at 1 1 every night, wake up at 6 am and get up quickly without hesitation. Get up early, first of all, let your mood slowly, and don't have to race against time to get up early. A good day begins with getting up early in the morning.
Open the window. After a night, the air in the room was very poor. Exhaled breath and various waste gases metabolized by the body fill the whole room. Open the doors and windows to let the fresh air blow on your face, take a few deep breaths, and feel that every cell in your body is greedily breathing, stretching a few times, and blowing the assembly number to all muscles. The whole person is refreshed.
Drink water and fill a glass of warm water. At night, the blood flow rate is slow, and metabolism, sweating and water loss are not obvious. After a night, blood bile is relatively concentrated and stagnant, so timely hydration is helpful to reduce blood viscosity and reduce the occurrence of cardiovascular diseases, gallstones and constipation.
Breakfast, the importance of breakfast is beyond doubt. The stomach is weak in the morning, so we can't add too much burden to it. My breakfast principle is balanced nutrition. I choose foods that are easy to digest and absorb, high in fiber and low in fat and sugar, such as porridge, milk, soybean milk, noodles and wonton. I pay attention to avoid high-fat, high-protein and high-calorie diets, such as cheese, hamburgers and fried foods. Don't eat greasy, hard and irritating food, and don't eat too much, so as to avoid the diet being difficult to digest and absorb over time.
Exercise, get up early and do some self-arranged exercise. In the process of making bed, washing and making breakfast, do east and west exercises. Comb your hair, kowtow, bend over, lift your legs ... a few simple actions, you can stretch your whole body and start your life and work.