How many things can you do in a healthy life schedule?
Wake up from 5: 00 to 6: 00 and get some sleep.
Only when you get enough sleep and rest your brain can you ensure a high-quality day. If you wake up early at five or six in the morning, you might as well let yourself sleep as much as possible. There is really no need to close your eyes, or lie in bed and massage your abdomen and rub your hands, which will help to ensure your energy.
Do stretching at six o'clock.
Exercise is an accelerator to start a day's vitality. When your body wakes up completely from sleep, short exercise can speed up metabolism and improve your mood all day. Simple exercise every morning 10-20 minutes. It is suggested to give priority to gentle and gentle exercise, such as stretching, walking, yoga and Tai Ji Chuan. You can prepare sports shoes and sportswear before going to bed at night.
Have a nutritious breakfast from 7 to 8.
In the morning, people have a heavy task of work and study, so they need a nutritious breakfast to ensure blood sugar supply and keep their brains running efficiently. Besides starchy food, it would be better to add a cup of milk, a cup of coffee, a small portion of fruit, two spoonfuls of soybeans and an egg most of the time to breakfast every day!
10:00 Eat a handful of nuts.
The principle of scientific diet is that it is best to supplement the nutrients that are relatively lacking in one day's diet. Some people usually eat more meat and less fruits and vegetables, so they can eat some fruits or nuts in the morning, which is good for the health of the heart and blood vessels. Hazelnuts, walnuts, almonds and pine nuts are all good choices. Eat a small handful at a time.
11:30-12: 30 to enjoy a "miscellaneous" lunch.
Lunch food must be diversified. Office workers can order a vegetarian dish, a meat dish, a vegetarian dish with herbs and a bowl of soup for dinner. Old people must be "miscellaneous" when cooking lunch, and try to put more ingredients when cooking. For example, put some mushrooms when cooking, and diced carrots and cucumbers when cooking meat dishes. The amount of each dish is not large, but the variety and color should be as rich as possible.
/kloc-take a nap for 30 minutes at 0/3: 00.
Half an hour after lunch, fatigue came and some people even felt dizzy. At this time, you might as well drink a glass of water first, then take a nap to recharge your body and brain. Studies have found that taking a nap is beneficial to lowering blood pressure, protecting the heart, enhancing memory and improving immunity. However, the nap time should not be too long, just 20-30 minutes. /kloc-have a cup of coffee or green tea at 0/4: 00. For coffee lovers, this is the best time to enjoy it, because it will add vitality to your afternoon without affecting your sleep at night. But it is best to drink pure coffee, add fresh milk and a little sugar, and drink less instant coffee, which often contains trans fatty acids. At this time, a cup of green tea is also good. Studies have shown that it can reduce the risk of various cancers.
15:00 sunbathing
"A chair can kill you" is not sensational. At this time, office workers must stand up and exercise, stroll under the office building for a few minutes, climb stairs, or do aerobic exercise and body stretching. Ensure that the rest of the working hours are full of energy. If the weather is fine, the elderly can go outdoors to exercise. This sunny day is a good time to bask in the sun.
/kloc-have a cup of yogurt at 0/6: 00.
Blood sugar began to rise at 4 pm. At this time, you may feel irritable, which is related to the decrease of 5- photochromic amine level, which is a substance that can make you feel peaceful. At this time, the stomach has been basically emptied, and middle-aged and elderly people can add another meal, drink a cup of yogurt or eat two pieces of whole wheat bread.
18:00-20:00 to share a "slow" dinner with family.
Dinner is best arranged in this part of the world, it must be light, and check whether there is any leakage of nutrition on that day. You can't eat dinner too late, otherwise it will affect your sleep. Dinner time is generally abundant, so you can enjoy it slowly with me, chew it slowly and talk about your work and life during the day, which is undoubtedly a happy family time.
Stand at 20:00 for a quarter of an hour.
After dinner, many people immediately nest on the sofa watching TV and playing computer. But it's easy to get out of shape and hurt your stomach. It's best to stand 15 minutes after dinner, or call a long-lost friend while walking, or water the flowers and wash the dishes.
Brush your teeth in advance at 2 1:00
It is best to brush your teeth before 9 pm. Stiff teeth are like sending a signal to the nervous system: no more eating. Can reduce food intake. This time is also a good time to take care of your heart. You might as well do something you like and completely relax your nervous system.
Turn down the bedroom temperature at 22:00.
The best sleep time is 22 o'clock, and it should not exceed 23 o'clock at the latest. The latest research found that room temperature 18.3 degrees Celsius is the best sleep temperature. Therefore, it is best to control the room temperature at 189 degrees Celsius before going to bed.