Hyperlipidemia, hypertension, hyperglycemia and obesity caused by unhealthy lifestyles such as smoking, excessive drinking, lack of exercise and unreasonable diet have become the enemy that affects the health quality of the people. To this end, the Municipal Health Bureau issued an initiative to the public, taking "I act, I am healthy, I am happy" as the action criterion, and released a healthy lifestyle for the first time.
It is understood that the "National Healthy Lifestyle Action" was launched at the same time in 40 districts and counties of the city yesterday. According to the introduction of the Municipal Health Bureau, the first phase of the activity will focus on the "Health 12 1" activity of "walking 10,000 steps every day, eating and exercising in a balanced way, and healthy life", and advocate activities such as "healthy travel, walking to and from work" and "taking more stairs and taking fewer elevators", and gradually incorporate all health-related lifestyles and behaviors into the healthy lifestyle activities of the whole people.
Yesterday morning, the Municipal Health Bureau also distributed hundreds of sets of health protection tools (health knowledge books, salt-limited spoons, oil control pans, life scales, etc.). ) Free to the public.
It is reported that September 1 every year will be the Healthy Lifestyle Day of the whole people in our city, and the government will gradually introduce supporting policies, strategies and measures.
A healthy life starts with details.
Oil control pan: 25ml per person per day.
Usage features: after opening the lid of the pot, a slender mouth is exposed. No matter how you use it, the oil always comes out slowly. There are several capacity scales on the kettle, each scale is 50 ml, and the top scale is 500 ml, which is exactly equivalent to the "healthy oil consumption" of 1 family of three from Monday to Sunday. The scale on the pot can remind the public to control the oil consumption of each meal and dish.
Health standard: According to the recommendation of China Nutrition Society, the standard amount of edible oil per person per day should be 25ml.
Danger of exceeding the standard: A considerable number of residents usually like to eat fried food and put more oil in cooking, which greatly exceeds the standard recommended by China Nutrition Society. In the long run, it is easy to cause hyperlipidemia and hypertension, which is harmful to the body. Especially some white-collar workers often eat fast food at lunch, eat too much fried food and lack nutrition, which leads to sub-health.
Salt-limited spoon: three spoonfuls a day cannot exceed the standard.
Usage features: salt-limited spoon is exactly 2 grams per flat spoon. Experts found that if the salt-limiting spoon can be used in conjunction with the salt-limiting cylinder, the salt consumption of a family for three meals a day can be put into the salt-limiting cylinder at one time. In this way, no matter how many meals you cook a day, you can have a good grasp of the total amount of salt used by the whole family in a day and will not exceed the standard.
Health standard: Experts from the World Health Organization suggest that the daily salt intake of healthy adults should not exceed 6 grams.
Danger of exceeding the standard: 6 grams per day refers to the salt content in all foods, and the public should add it according to the situation. For example, if there are more pickles and soy sauce on that day, reduce some salt. If you are cooking soup, noodles and other foods, you can add a little more salt. Scientific research has long proved that eating too much salt can lead to hypertension, heart disease, stroke and other diseases.
Healthy lifestyle
Regular physical examination, with health investment as the biggest return;
Don't smoke, don't drink, try not to stay up late, quit smoking and limit alcohol, and work and rest regularly;
There are dairy products every day, eat more fruits and vegetables, control oil and limit salt;
Eat too much and eat regularly;
It is beneficial to be quiet and active. You should stick to it and actively participate in the "Health 12 1" action of "Take 10,000 steps every day, eat balance and live a healthy life".
Maintain a good mental state, be confident and optimistic, have a moderate mood, be calm and treat others sincerely;
Disseminate scientific health knowledge and oppose and resist unscientific and pseudoscientific information.
How to control the appropriate weight
To master a healthy lifestyle, we need to take weight as the reference standard. The common method to evaluate a person's weight is the standard weight method.
(1) female standard weight (kg) = height (cm)- 105.
(2) Male's standard weight (kg) = height (cm)- 100.
People who exceed the standard weight 10% are overweight, more than 20% are obese, less than 10% are emaciated and less than 20% are emaciated.
How to match three meals a day
Healthy lifestyle
It is required to reasonably arrange the time, food intake and energy intake of three meals a day. Three meals a day should follow the principle of "have a good breakfast, have a full lunch and have a light and early dinner". The energy distribution of convenience food is: breakfast accounts for 25%~30%, lunch accounts for 30%~40%, and dinner accounts for 30%~40%. Adults usually have three meals a day, with an interval of 4-5 hours.
Breakfast is very important for one's day. The ideal breakfast is corn porridge (cereal)+soybean milk (yogurt)+tea+eggs+breakfast (try not to eat fried food or eat less), plus a portion of fruit.
Chinese food can be roughly arranged as follows: eat a fruit first, then drink a bowl of soup, and drink a little wine while eating vegetables. Water accounts for about 30%, vegetables for about 45% and staple food for about 25%.
Dinner can be simple, eat six or seven minutes full, and take millet porridge as the regular food.
How to achieve "ten thousand steps a day"
The "National Healthy Lifestyle Action" advocates "walking 10,000 steps a day", puts forward the concept of "thousand-step activity", teaches people in the simplest way and method, and achieves the physical activity goal of "walking 10,000 steps a day" through various activities.
be on foot
Project thousand steps activity time
Walk slowly on a horizontal hard surface at a speed of 3 km/h for 20 minutes.
Downstairs downhill 10 minutes.
Go upstairs at medium and slow speed for 7 minutes.
Go upstairs for 5 minutes with a load of 0.5 kg ~7 kg.
7.5 kg ~ 1 1 kg load upstairs for 4 minutes.
Family activities
Project thousand steps activity time
Washing dishes and ironing clothes 15 minutes
Cooking or preparing food 13 minutes
Child care (light activity, seat) 13 minutes
Clean the window 1 1 min.
Make the bed and move the tables and chairs 10 minutes.
Wash clothes by hand for 9 minutes
Sweep the floor, sweep the yard, mop the floor and vacuum for 8 minutes.
Play games with children, and exert yourself moderately (walk/run) for 7 minutes.
Entertainment and sports
Project thousand steps activity time
Flexible activities (leg press, ligament pulling)13min.
Slow dance (such as waltz and foxtrot), volleyball practice 10 minutes.
Morning exercises, 8 minutes in Tai Ji Chuan.
Yoga and table tennis for 7 minutes
Aerobics, badminton and golf for 6 minutes.
Play tennis for 5 minutes.
General gym exercise, group dance for 4 minutes.
(Reporter Wang Deli/Guo Wenjuan/Cartography Source: Chongqing Evening News)