How to make life healthy? Composition presentation

1. Diet 1. Reducing the intake of meat and eating too much meat will not only make protein eat too much meat and increase the burden on his kidneys, but also accidentally consume too much animal fat, leading to hyperlipidemia and cardiovascular diseases. 2. Choose foods cooked in low oil. Choose more foods cooked by steaming, boiling, marinating, roasting, etc., and choose less frying and frying, which can reduce oil intake, reduce calories and avoid obesity. 3. Choose foods with low fat content and natural non-fried ingredients. Meat can choose parts with low fat. In addition, the visible oil should also be removed as much as possible, such as not eating chicken skin, duck skin and visible fat oil. The recommended intake of enough grains and roots is three to six bowls a day. However, because everyone's body shape and activity are different, the required calories are also different, which can be increased or decreased according to personal needs. 5. Eat more vegetables and fruits and practice the life rule of "5 fruits and vegetables a day"-three servings of vegetables and two servings of fruits a day. 6. Eat all kinds of food in a balanced way. No food contains all the nutrients the human body needs. In order to make the body fully obtain all kinds of nutrition, it is necessary to eat all kinds of foods in a balanced way with six kinds of foods, and not to be partial to food. The choice of food is based on the principle of choosing more fresh food. 7. Three meals are mainly cereals. Cereal foods such as rice and noodles are rich in starch and various nutrients necessary for human body. They are the most ideal heat source for human body and should be the staple food of three meals. In order to avoid eating too much fat from the diet, we should keep the traditional dietary habit of China people, which takes grains as the staple food. 8. Try to choose high-fiber foods. Foods rich in fiber can prevent and improve constipation and reduce the risk of colorectal cancer. It can also lower cholesterol and help prevent cardiovascular diseases. Plant food is the best way to get fiber. Foods rich in fiber include beans, vegetables, fruits, brown rice, whole wheat products, sweet potatoes and other roots. 9. Dietary principle of less oil, less salt and less sugar A high-fat diet is closely related to obesity, fatty liver, cardiovascular diseases and some cancers. A diet high in saturated fat and cholesterol is one of the main factors leading to cardiovascular diseases. The main component of salt is sodium, and frequent intake of high-sodium food is prone to hypertension. Cooking should use less salt and condiments with high salt content or sodium content, such as monosodium glutamate, soy sauce and various sauces; And eat less pickled vegetables and snacks or processed foods with strong flavor. Sugar contains almost no other nutrients except calories, and it is easy to cause tooth decay and obesity, so eat as little as possible. Usually, Chinese and western cakes are not only rich in polysaccharide, but also greasy, so they should be controlled. 2. Sports survey shows that13 people climb into bed when they get home and have no time and energy to take a hot bath. If you omit brushing your teeth and washing your face, it will do great harm to your skin and teeth. At least wash away the dust and bacteria brought by the street. Busy white-collar workers love beauty first. It can be seen that about 1/5 people take the risk of lack of sleep, get up one hour in advance to take a shower and make up, keep their hair in the best condition and spend a long time making up. If you don't go to the gym often, it should be said that walking for at least 30 minutes every day is the best way to keep fit. But only13 people can stick to this simple slimming method. Aside from the cold weather and car owners who hardly walk, perhaps this proportion will increase slightly. More than half of people never go to the gym. They may be too busy, or they may not have formed this habit. Nearly half of people have made going to the gym a part of their lives, and they are still more concerned about investing in their health. If you work out in the gym, it's easy to hurt yourself without professional guidance. But more than 80% people dare to bear the consequences of sports injuries without a personal trainer. You shouldn't do other activities immediately after exercise, let alone work immediately. However, 65,438+0/4 people immediately threw themselves into other activities, leaving no room for the body to change its state. Although exercise is a kind of rest, I suggest you take a rest for more than ten minutes, rest for more than half an hour, and then drink more water or eat. Third, the first move in life: combining work and rest, the statistical results show: "How long have you not had a holiday?" In the survey, 53.06% of the readers indicated that they have holidays every year, 30. 13% of the readers indicated that they would occasionally give up working overtime on holidays, 10.59% of the readers indicated that they had no holidays for half a year, and 6.22% of the readers had no holidays for more than one year. If you want to stay away from "sub-health", you must first maintain a life state of combining work and rest. Take a break every time you work, engage in some activities that can entertain and relax your body, learn to adjust your mood, be kind to stress, be open-minded and cultivate a variety of hobbies. Doing more aerobic exercise can also relieve tension. The second measure: try to improve the working environment. The statistical results show: "Do you often use computers at work?" In the survey, more than 50% readers use computers as long as they work, and 40% readers often use computers. Indoor and air pollution always suffocates healthy bodies, and the noise of computers, mobile phones and household appliances in our daily life is the pollution source that we often ignore. In order to improve the working environment, we should not only try our best to prevent radiation, but also plant some beneficial green plants indoors to improve the indoor air quality. The third measure: keep a regular schedule. The statistical results show: Do you have a regular daily routine? In the survey, only 34.06% of readers can go to bed early and get up early, which is very regular. The remaining 65.94% readers either stay up late or stay up late and get up early. In the investigation on whether to stay up late, only 27.29% of readers said they never stayed up late, 57.75% said they stayed up occasionally, 10.8 1% of readers often stayed up late, and 4. 15% of readers have taken staying up late as a living habit. The results of physiological research have long proved that under normal circumstances, the physiological rhythm of the human body is obviously different during the day and at night. During the day, it is mainly the decomposition process of sympathetic nerve activity and substance metabolism, and at night it is mainly the synthesis process of parasympathetic nerve activity and substance metabolism. The results of biochemical observation also prove that the activities of different enzymes and the metabolism of endocrine hormones are also very different between day and night. Existing data show that the disruption of circadian rhythm can affect the metabolism of water, salt and protein, and the change of work and rest system can lead to the disorder of water and salt metabolism and the negative balance of protein metabolism. Only by ensuring adequate sleep on time can we ensure good health. If you don't go to bed on time, it is likely to cause sleep disorders, and insomnia will reduce your immunity and make you susceptible to diseases. People who don't get enough sleep are usually victims of epidemics. If you want to have a good sleep, you must first be punctual and pursue quality rather than quantity. Sleep quality is not proportional to sleep time, but proportional to sleep depth. Never use sleeping pills even if you have insomnia.