How to eat: chew 15-20 times.
The digestive enzymes in our stomach are limited. If we swallow food in one gulp, it takes a lot of strength for the stomach to wriggle, so the process of chewing is very important. Chewing can help us chew the whole food into pieces, even into "mud" and then swallow it, so that it can be digested in the stomach and absorbed more easily in the intestines.
Suggestion: As for how many times you chew while eating, the number of times you chew varies according to the type of food. Generally speaking, except soft foods such as custard and tofu, most foods should be chewed 15-20 times before swallowing, and meat needs to be chewed more frequently.
Drinking water: 200ml at a time.
Besides eating, daily drinking water is an important energy supplement for our body. Director Liu Dongli said that adults had better drink about1.500ml of water every day, which does not include porridge or soup in their meals.
When you find yourself drinking water at the rhythm of "bang", it means that the cells have been dehydrated and your body is very hungry, so drinking water has a bad influence on your body. Because a lot of water suddenly enters the stomach, it will dilute the gastric juice, which is not conducive to the digestion of food. For example, people with coronary heart disease, heart failure or hypertension, drinking water immediately will aggravate symptoms and even cause or aggravate heart failure.
Suggestion: Daily drinking water should have a constant rhythm, and it is best to drink 200-300ml of water every once in a while, so that the water can moisturize the body evenly.
Blink: 0/5 times per minute.
Normal people blink about 15 times a minute. Don't think that blinking is a trivial matter, but it is actually a physiological nerve reflex that protects our eyes. Tears can be evenly coated on the cornea and conjunctiva of the eyeball in the blink of an eye, giving full play to the role of protecting the eyeball, because the cornea must be soaked in tears and always kept moist, otherwise it will become dry, turbid and opaque, making us unable to see clearly and even blind.
Suggestion: To prevent and treat dry eye, we should pay attention to increasing the number of blinks to 15 times per minute to moisten the eyeball.
Brush your teeth: 3 minutes at a time.
When brushing teeth, the toothbrush keeps an angle of 45 degrees with the tooth surface, so that the toothbrush vibrates horizontally at the position of the gingival papilla (the protruding part between adjacent teeth), and then gently brushes to the mandible; Remember to brush your tongue and then your chin after brushing your teeth. If you can ensure that these actions are done correctly, then two or three minutes will be enough. For places where it is difficult to brush your teeth between your teeth or deep in your mouth, you can also floss to help clean them before brushing your teeth.
Suggestion: It is best to brush your teeth 3 minutes after meals, and ensure that the brushing time is about 3 minutes each time.
Hand washing: rinse with running water for 20 seconds.
According to a research team of the University of Colorado in Boulder, there are about 150 kinds of bacteria in each hand of everyone. Another study shows that there are at most about 800,000 bacteria in a pair of unwashed hands! However, don't panic, even if there are so many kinds of bacteria in such a huge number, they can all be removed by proper hand washing.
Suggestion: According to the definition of the World Health Organization, correct hand washing needs to meet the following four criteria at the same time:
1. Wash your hands every time you eat, go to the toilet and touch money.
2. Use running water when washing hands;
3. Wash your hands with qualified cleaning products such as soap or hand sanitizer;
4. Wash your hands for at least 20 seconds.
Walking: 90 steps per minute.
The kilometers and steps of running in the circle of friends have become new comparison items. Dr. Li Qingwen from the Department of Health and Sports Science of Tianjin Institute of Physical Education reminded that it is more important to ensure a healthy sports speed than to run a few kilometers in the sun.
Suggestion: Generally, a moderate pace of 90- 120 steps per minute can achieve the purpose of exercise.
According to the recommendation of the World Health Organization, the walking heart rate of middle-aged and elderly people should be within the range of "220 MINUS age and then multiplied by 60% to 80%"; It is recommended to exercise about 6000 steps every day, and the number of steps can be accumulated, but the walking speed should keep up.
Besides heart rate, you should also consider your own weight. Overweight people are particularly vulnerable.
There should be no "selfish distractions" when going to the toilet. Just use these three or five minutes to solve this problem. Only when your thinking consciousness, nervous system and physiological function are in the same state can you train your own physiological feedback, which is beneficial to defecation. There is a secret of 16 to prevent anorectal diseases, that is, "set a time, make a quick decision, concentrate and go with you". Among them, "make a quick decision" means that the time to go to the toilet should not exceed 5 minutes each time, otherwise continuous oppression and congestion will easily lead to anorectal diseases such as hemorrhoids.
Suggestion: It is difficult for some elderly people to solve problems within 5 minutes. They can stand up and sit down to share the time. They can't squat for more than 10 minutes at a time.
Pulse rate: 50-90 beats/min
When a normal person is calm, the pulse frequency is between 50 and 90 times per minute. If the frequency is too high or too low, be alert.
Pulse touch can prevent the risk of stroke by 20%. Abnormal pulse mainly indicates arrhythmia, the most common arrhythmia is atrial fibrillation, and at least 20% of strokes are caused by atrial fibrillation.
Suggestion: put one finger on the thumb side of the wrist of the other hand, and a little search will find a clear pulse. When resting, if the pulse is fast and slow, or suddenly stops beating when you feel it, the beating time will be late. These are all signs of unhealthy. Please see a doctor in time.
Body password: 14065430268
4065430268 is a healthy mobile phone number created by Mr. Hu Dayi, a famous cardiovascular expert.
"140" means that the systolic blood pressure is lower than the standard value 140mmHg.
"6" means that fasting blood glucose is less than 6mmol/L and glycosylated hemoglobin is less than 6%;
"543" refers to the total cholesterol value, which should be reduced to below 5mmol/L for normal people, below 4mmol/L for patients with diabetes or coronary heart disease, and below 3mmol/L for patients with diabetes and coronary heart disease;
"0" means no smoking;
"268" refers to the waist circumference, which should be 2 feet 6 inches for women and 2 feet 8 inches for men.
Experts pointed out that as long as the requirements of this set of figures are met, the risk of cardiovascular diseases can be reduced by 90%.