1, preventing sub-health diet
1, banana
Studies have found that people with insomnia lack tryptophan, an amino acid that helps the body produce serotonin and melatonin. Bananas contain tryptophan and vitamin B6. A medium-sized banana can provide 30% of B6' s daily vitamins. These two nutrients are important components in the synthesis of serotonin, which has analgesic, hypnotic and sedative effects.
2.yogurt
A cup of yogurt containing probiotics can help food enter the intestine more effectively, which can not only accelerate gastrointestinal peristalsis, but also help digest foods that are prone to flatulence such as beans. However, Professor Guo said that excessive intake of yogurt containing sweeteners can easily cause flatulence. This is mainly because artificial sweeteners can cause indigestion in some people, especially sorbitol in many sugar-free fruits and chewing gum. These sugar substitutes can cause flatulence and diarrhea.
3. Tuna
90g canned tuna contains about 800mg omega-3 fatty acids, which can improve people's depression and anxiety. In addition to tuna, walnuts also contain this substance, and walnuts are easier to serve on the table of ordinary people than tuna, and nuts such as walnuts can play a good role in strengthening the brain.
4.turkey
90 grams of turkey can provide tryptophan needed by human body for one day and improve insomnia symptoms. Experts said that turkey is not a common food in China people's eating habits, so lotus seeds can be used instead. Lotus seeds have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves.
Step 5: garlic
Chinese medicine believes that garlic is warm and enters the lung meridian. Folk remedies use garlic to treat cough, asthma and other diseases. Garlic contains alliin and alliinase. When they contact each other, they will form a colorless oily liquid, that is, allicin, which is often heard, and has a strong bactericidal effect. Raw garlic has better antibacterial effect.
6.potatoes
A medium-sized potato contains 37 grams of carbohydrates, which can relieve tension headaches caused by increased serotonin. Headaches caused by drinking can also be relieved by eating potatoes. Because of alcohol diuresis, excessive drinking, lack of water in the body, the loss of trace element potassium, the electrolyte balance was broken. Therefore, eating foods rich in potassium can relieve headaches caused by hangovers.
2. The causes of sub-health.
1, computer
White-collar workers spend more than 6 hours in front of the computer every day. Regardless of size, it is recorded by computer. The working mode of "you can't work without a computer" makes white-collar workers in the workplace not only suffer from radiation: screen face, cervical spondylosis, mouse hand, dry eye, brain aging and other diseases come one after another.
Step 2: Mobile phone
The use of mobile phones has created a "low-headed family", and the harm of bowing for a long time is dozens of times higher than that of watching a computer. When we bow our heads normally, the flexion limit (when the chin touches the sternum) can only be 45. When the flexion reaches 30, it can affect the cervical spine. The cervical vertebra of the "low-headed family" is in an abnormal state of extreme flexion for a long time, and in severe cases, cervical joint dislocation may occur.
3. Air conditioning
Repeated cold can easily damage the neck, shoulders and muscle fibers. Especially the beauty-loving women who often wear off-the-shoulder clothes, staying in an air-conditioned room for a long time is easy to induce scapulohumeral periarthritis, which in turn leads to cervical degeneration. Air conditioning+cold air, the most serious neck and shoulder injury will cause neck and shoulder pain and arm numbness, but in severe cases, dizziness, shoulder pain, arm weakness and other symptoms will occur.
4. cars
It is an indisputable fact that driving for a long time will damage all parts and organs of the body. For example, poor driving posture can easily lead to problems such as lumbar disc herniation; Sedentary affects blood circulation, and qi stagnation and blood stasis can easily lead to lymphatic or blood embolism; White-collar workers who drive cars sit for 2-3 hours longer than the average person.
5. Entertainment
Socialization is a necessity in modern society, and spending time at the dinner table every day has become an indispensable lifestyle for white-collar workers in the workplace. White-collar workers in the workplace have many social activities, irregular eating and drinking, sub-health and uninvited illness, leading to "entertainment syndrome". Hypertension, diabetes, hyperlipidemia and sleep overdraft are the main manifestations of entertainment syndrome.
6. High heels
The harm of high-heeled shoes is not only manifested in foot pain, it can affect the natural curve of our body, so it will also cause severe spinal pain, and once the spine deviates from balance, the pelvis will also deviate.
3. Prevention of sub-health.
(1) diet
There are two extremes of sub-health in diet, excessive dieting and overeating, which also represent two groups of people, women lose weight and men work and socialize. These two unhealthy eating habits are one of the biggest threats to stomach diseases.
A healthy diet should ensure a reasonable mix of meat and vegetables and balanced nutrition. According to nutritionists, the best ratio of meat to vegetarian food should be between 1:3 and 1:4. In addition, a glass of milk in the morning is also an essential artifact to prevent sub-health!
(2) Exercise
"Life lies in exercise, and life without exercise is an unhealthy life." Exercise can move the stiff limbs sitting in front of the computer all day, and also relieve shoulder and neck pain.
A high-quality exercise is like charging the body, which can not only relieve physical pain, but also improve work efficiency and make thinking clear.
(3) Emotion
Long-term depression leads to diseases, and long-term depression or excessive anxiety can easily lead to diseases. People are also prone to breed resentment in negative emotions, gradually go to extremes, and appear inferiority, autism, irritability, and even revenge on society.
Therefore, dear, preventing sub-health requires an optimistic attitude. With full positive energy, your life will be sunny.
(4) Life
Every life's normal work and rest should have a specific law, which is what we usually call the biological clock. Living in black and white will undoubtedly disrupt the biological clock, reduce the quality of sleep, lead to endocrine disorders, listlessness and low work efficiency.
A scientific schedule should ensure that you can go into deep sleep before 1 1 in the afternoon, take a half-hour lunch break at noon to recharge your work in the afternoon, and the total sleep time should not exceed 8 hours every day, and holidays are no exception.