One, two bananas a day is a very common fruit in life. Everyone knows that bananas have a good laxative effect, but do you know that the health benefits of bananas are not limited to laxative? Eating 1-2 bananas every day can also improve human immunity and reduce the invasion of diseases. Here, the doctor will introduce five diseases that bananas can prevent.
1. Prevent colds
Seasonal temperature is high and low, which is the frequent period of colds. Banana can increase white blood cells, improve the function of immune system and improve the ability of human body to resist diseases, especially suitable for patients and the elderly. Therefore, in our daily life, we might as well eat 1-2 bananas every day to prevent infection by improving the body's disease-resistant ability, especially to prevent the invasion of viruses such as colds and flu.
2. Prevention of stroke
Old people are prone to stroke due to vasoconstriction and high blood pressure. Eating 1-2 bananas a day can reduce the incidence of stroke by 40%. This is because bananas are rich in potassium. Potassium can maintain the osmotic pressure in cells, participate in the process of energy metabolism, maintain the excitability of neuromuscular, maintain the normal contraction and relaxation function of the heart, and have the functions of anti-arteriosclerosis and protecting the heart and blood vessels.
Step 3 relieve "sadness"
After the Spring Festival, people are prone to depression. Bananas contain a substance that can help the brain to produce serotonin, which can not only make people feel happy and peaceful, but also relieve pain and greatly reduce hormones that cause people to feel bad.
Protect eyesight
In dry weather, people often feel dry eyes, hot eyes and can't see clearly. Bananas are rich in potassium, which can help the human body to discharge excess salt, achieve a balance between potassium and sodium, and relieve eye discomfort. In addition, bananas contain a lot of beta carotene. When the human body lacks this substance, the eyes will become painful, dry, dull and dehydrated. Eating more bananas can not only relieve these symptoms, relieve eye fatigue and avoid premature eye aging.
Prevention of constipation
Intestinal dryness is easy to cause constipation. Banana contains a lot of water-soluble fiber, which helps the growth of beneficial bacteria in the intestine, maintains the health of the intestine and does a good job in environmental protection. Sticking to eating a banana before going to bed at night can effectively relieve constipation caused by autumn dryness.
Second, don't smoke. Some people like to be "chic" when smoking. Some people use smoking to relieve boredom, but smokers may not know that cigarette smoke contains 69 carcinogens. The data shows that the number of people who die from smoking-related diseases in the world is as high as 3 million every year, which is equivalent to 10 per second. Experts predict that this number will rise to100000 in 2020.
Smoking can cause 40 fatal diseases.
Richard, the British "discoverer of tobacco carcinogenesis" and "father of epidemiology"? Dole once said that smoking increases the risk of death and can lead to 40 fatal diseases. According to available data, fatal diseases caused by smoking include oral cancer, esophageal cancer, laryngeal cancer, lung cancer, pancreatic cancer, gallbladder cancer, endometrial cancer and other very rare diseases. Many people think smoking is good. But Dole thinks that the benefit is only 1%, and the possibility of death is increased by 100 times. People who smoke for 20 years have an increased risk of lung cancer death by 20, and smokers are three times more likely to die in middle age than non-smokers. When talking about the "secret" of longevity, Dole said that the first is not smoking, followed by running fast every day, climbing stairs, using more brains, eating more vegetables and fruits, not eating animal fat, controlling weight and having good genetics.
A smoker's wife is prone to stroke.
More and more evidence shows that if you smoke regularly, you are prone to cardiovascular diseases. The more cigarettes a husband smokes every day, the more likely his wife is to have a stroke. Depending on how much the husband smokes, the risk of a wife's stroke will be 28% to 62% higher than that of a non-smoking wife. In addition, the probability of a wife's stroke is directly proportional to the length of time her husband smokes.
Third, keep exercising 1 hour every day, and your body will change dramatically! Prevent muscle problems
Strengthen the performance in the sports field, strengthen and beautify muscles, prevent muscle atrophy and increase muscle endurance.
Shape a sexy figure
Which girl doesn't like a man with a tight figure, thick arms and a flat belly? Sexy men will make women unable to control themselves, such as love handles on underwear, sexy abdominal muscles and strong arm muscles. Doctor Jun still remembers Gu Yuan played by Kai Ko in Tiny Times 3, covering her naked body with rose petals, revealing the picture of her collarbone and making all the girls scream in the cinema.
release pressure
Living in this high-pressure society, there are too many things to face every day, and some people are easily crushed, resulting in psychological depression and negative energy. When you sweat, there is a good solution. Runners have such experiences and feelings, and their mood will change when they encounter troubles. Studies have found that the human body will produce a substance called "endorphin" during running, which can make people's body and mind in a relaxed and happy state. Endorphins, also known as "happy hormones" or "young hormones", can make people feel happy and satisfied and help people relieve stress and unhappiness. So, run if you want to be happy, and sweat if you want to be happy ~
Build confidence
Losing enthusiasm for life and feeling depressed will make people feel helpless, incompetent and unable to do anything. So the simplest solution is to start fitness. At the beginning of fitness, you can set yourself a basic exercise goal. After a long time of persistence, you will feel very excited and happy with every progress. Through long-term fitness, you will not only develop good living habits, but also be healthier. Such joy and positive energy will make you confident. It is not right to turn self-confidence such as fitness into faith and bring it to the challenges and pressures in life.
Help sleep
A good night's sleep will improve your concentration, efficiency and mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.
Dredge blood vessels
Regular and scientific physical exercise also has a good influence on the morphological structure and function of cardiovascular system. For example, after endurance training with appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of myocardium, reduce the fat deposition on the blood vessel wall, play a positive role in preventing arteriosclerosis, and also prevent the occurrence of myocardial ischemic diseases.
Promote bang bang.
According to the survey, compared with sedentary people, walking for 30 minutes four times a week or doing other exercises with considerable energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. Because the muscle strength of abdominal muscles and limbs plays an important role in the concrete implementation of plate rolling, it is very important to train the waist and abdomen muscles and limbs moderately.
Fourth, the daily salt intake is not higher than 6 grams. "I eat more salt than you take!" Old people often use this sentence to remind young people of possible mistakes. But for the matter of "salt", the intake of no more than 6 grams per day is what we should manage most, especially the elderly at home.
Salt contains a lot of sodium ions, which will increase the blood volume in the body, so eating too much salt will lead to higher blood pressure and heavier burden on the heart.
In fact, controlling the oral barrier will not only reduce the incidence of hypertension and coronary heart disease, but also reduce the incidence of diabetes caused by diet and obesity. Lifestyle interventions such as reasonable diet and strengthening exercise are not only important for diabetic patients, but also needed by healthy people.
Two adults are most sensitive to salt.
Data show that about 20% people in the crowd will get high blood pressure if they eat too much salt, which is called salt sensitive person in medicine. Most (about 80%) normal people will not suffer from hypertension if they eat a little salty food. But at present, it is impossible to distinguish between salt sensitive person and sensitive person. Therefore, from the perspective of preventing hypertension, we should pay attention to properly controlling salt intake and changing the habit of "heavy mouth" in diet. Clinically, it is found that these hypertensive families often follow a long-term eating habit, emphasizing taste, heavy oil and heavy color. If they eat differently, they will feel unable to eat or swallow. Studies have shown that a high-salt diet can also promote atherosclerosis. The real harm of hypertension lies not in the increase of blood pressure itself, but in the damage to heart, brain, kidney and other internal organs and blood vessels caused by long-term increase of blood pressure. If not controlled, hypertension will also lead to many diseases, such as stroke, heart failure and kidney damage.
Don't blindly supplement nutrition
Iodized salt, calcium fortified salt, zinc fortified salt, selenium fortified salt, low sodium salt ... When you buy edible salt in the supermarket, you often face these dazzling titles. In this regard, Liu Shuguo said that the suitable population of nutrients is targeted, and different types of nutrients should be eaten according to individual physique. For example, zinc fortified healthy salt is suitable for children's growth and development, because zinc is an activator of various enzymes in the human body, which can participate in the synthesis of insulin and various protein, and can promote children's brain strengthening and height development; Low sodium salt is suitable for patients with high cholesterol or hypertension and cardiovascular diseases. He also pointed out that when nutrients are lacking, they must be supplemented, otherwise eating too much is harmful to the body. Of course, experts still encourage the public to buy some natural, green and additive-free salts. For example, "strictly resume trading" Fujian crude salt. The deep seawater in Taiwan Province Strait is used as raw material, which is rich in selenium, boron, zinc and other essential trace elements. These green sea salt products certified by China Green Food Development Center deserve attention.
Gradually cultivate the habit of light diet
1. Every dish should make full use of vinegar, sugar, bitter gourd and pepper to stimulate the sour, sweet, bitter and spicy taste and reduce the dependence on salt.
2. Don't put salt first when cooking, and then put salt when frying, so that salt powder is scattered on the surface of food, which can stimulate appetite and reduce salt intake.
3. Try to control the use of seasonings such as soy sauce, Chili sauce and ketchup when cooking.
4. Try not to eat the following foods: pickles, pickles, salted duck eggs and other pickled foods; Cooked food products such as sausage, sauce beef and roast chicken; Frozen food, canned food, fast food, etc.
Studies have confirmed that some foods supplemented with potassium and calcium can promote sodium excretion and lower blood pressure. It is suggested that people should eat more of the following foods in their daily lives: laver, spinach, rape, sweet potato, fish, tomato, mushroom, fungus, milk, bean products and so on.
6. Limit salt from children: Cultivate the habit of eating less salt from childhood, and you will not be troubled by salt intake when you grow up, because it will be very troublesome to change your eating habits in adulthood.
Experts remind:
The daily intake of salt should not exceed 6 grams, and the measurement method of 6 grams of salt is:
1. An ordinary beer bottle cap contains salt, which is equivalent to 5-6 grams of salt.
2. Limited small salt spoon: 2 grams of small salt spoon should be used to control the amount of salt.
Tips for reducing salt
(1) Remember the daily salt intake.
(2) Try to reduce condiments with high salt content: monosodium glutamate and soy sauce.
(3) vinegar, pepper, prickly ash, onion, ginger and garlic can be used to enhance the taste.
(4) Put (sprinkle) salt when cooking.
(5) Cold salad can be eaten with fresh salt.
(6) The renal function is normal, so "low sodium salt" containing potassium can be used.
(7) Cook fresh food by yourself and eat less processed cooked food.
(8) Infant complementary food: infants have no salt, and children have less salt.
Seemingly simple four methods, but not many can persist every day. I hope everyone can stick to it.