Health knowledge propaganda of the elderly and architectural knowledge
1, what is the best oil to eat?
Fat meat is high in saturated fatty acids and cholesterol, so eat as little as possible. Edible vegetable oil contains less saturated fatty acids, but it is not suitable to eat more. The quality of oil, it is best to use scientific physical pressing technology to produce oil.
2. How much salt is the best?
Sodium contained in salt is an indispensable element for human body. But salt is also the most harmful to health. Generally speaking, the sodium contained in a day's food is enough for the body, and eating less salt does not hinder it. No more than 6 grams per person a day.
3. What are the misunderstandings of this dish?
(1) Before washing and cutting, there is a great loss of nutrition. It should be cleaned before cutting.
(2) squeezing vegetable juice. Jiaozi and wonton stuffing juice are often squeezed out, which will lose 70% of vitamins and minerals. It is best to make soup with squeezed juice.
(3) Too long storage time, loss of nutrients and deterioration. Spinach stored at 20 degrees Celsius for one day will lose 84% of vitamin C. Therefore, vegetables should be stored in dark, ventilated and dry places. Try to eat fresh food in principle.
(4) Improper refrigeration. Cucumber should not be lower than 10 degree.
(5) Raw vegetables can't completely remove pesticides and are not easy to disinfect.
(6) When cooking every other meal, the vitamins in the cooked vegetables will be reduced by 20% after 15 minutes, 30% after 30 minutes, and 50% after 1 hour. It also contains carcinogens overnight, and vegetables are prone to enteritis.
(7) Vegetable oil replaces meat oil. People are afraid of meat oil and too much fat, so they put a lot of vegetable oil in their cooking. In fact, vegetable oil and meat oil are the same. Each gram of oil can generate 9 kilocalories of heat energy, and a person should not exceed 25 grams (that is, one tablespoon) a day.
(8) Eat half-baked green beans. Raw green beans contain saponin. If you don't cook saponin, you will have diarrhea.
(9) Spinach does not remove oxalic acid, which affects the absorption of calcium. Blanch with boiling water for 2 minutes, remove oxalic acid, and then fry, which will not affect the absorption of calcium.
(10) Eating vegetarian food for a long time is easy to lack nutrition.
4. How about moderate exercise?
The principle of moderate exercise is that aerobic exercise is safe, moderate, simple and persistent.
(1) When is the best time? It is not good to exercise in the morning. The air quality is not good in the morning. Therefore, it is best to exercise at 3 or 4 pm.
(2) What is the best exercise? Generally doing aerobic exercise means doing exercises, boxing, jogging and so on. The best thing for middle-aged and elderly people is to go quickly.
(3) How to master the effective amount of exercise? When you walk, hold your head high and your abdomen slightly contracted. Don't lean forward and lean back, and don't walk slowly like shopping. Now it is suggested to keep exercising for more than 30 minutes at a time, not less than 5 times a month. After exercise, the heartbeat must reach 170 minus my age.
5. The best detail in life is:
(1) It is best to defecate in the morning.
(2) When 9-11and 14- 16 windows are ventilated, the phenomenon of countercurrent layer disappears when the temperature rises, which is beneficial to the entry of fresh air.
(3) Exercise at 15- 16 or at night.
(4) take a bath before going to bed.
(5) 45 minutes after the diet meal, walk continuously for 20 minutes, about 1600 meters, and it is best to repeat it.
(6) Brush your teeth for 3 minutes after eating. Because oral bacteria begin to decompose acidic substances in interdental residues 3 minutes after meals, it is easy to corrode and dissolve enamel.
(7) Around 22 o'clock is the best.
(8) skin care before going to bed.
(9) Drink tea after meals 1 hour. After meals, the tannic acid contained in tea hinders the absorption of iron.
(10) Drink milk half an hour before going to bed.
Eat fruit before (1 1) 1 hour.
(12) Eat cakes and desserts in the morning 10.
(13) It is best to learn to get up in the morning.
6. Pay attention to the details of daily life
(1) Prevent colds, benefit health, and protect the three hearts, forehead (avoid cold stimulation or being blown by the wind after washing your hair), vest and feet.
(2) Wash your face with cold water (10 degrees) for beauty and health care, rinse your mouth with warm water (35 degrees) for a long time, and soak your feet with hot water is better than taking medicine.
(3) Fully understand how much ten things should be avoided and hurt.
Ten essentials: combing hair, wiping face, rolling eyes, rubbing ears, knocking teeth, swallowing body fluid, moving abdomen, rubbing feet and lifting anus.
Ten bogeys: bare head in the morning, sedentary in the wetland, sweating and fanning, cold sweating clothes, defecation, hot bath, squatting down, wearing pants on one foot, turning around sharply and staying up late.
Ten injuries: long-term vision hurts the eyes, long-term walking hurts the muscles, long-term sitting hurts the waist, long-term lying hurts the gas, extremely sad, overeating, hurts the stomach, hurts the tendons for a long time, hurts the lungs when encountering the generation, hurts the liver and hurts the spirit when listening for a long time.