This is recognized as the healthiest timetable in the world. If we don't pay attention to our regular work and rest at ordinary times, our bodies will taste bad consequences one by one in the future, which many people don't want to see. Introduce the healthiest timetable in the world.
1 get up at 7: 00, the healthiest work and rest time in the world.
7:00 is the best time to get up, provided that you went to bed before last night 12. It is not recommended that you wake yourself up with an alarm clock. You should force yourself to get into the habit of waking up naturally at this time and adjust your biological clock. It is best to drink a cup of warm water after waking up. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps every cell that is short of water regain its vitality and refresh its mind!
Have breakfast from 7: 20 to 8: 00.
Be sure to eat breakfast. The harm of skipping breakfast is too much, so I won't explain it to you too much! Concentrated work and study in the morning need normal blood sugar to maintain, so prepare a hearty breakfast for yourself and TA. As the saying goes, "Eat well in the morning, eat well at noon and eat less at night", which still has some truth!
Avoid strenuous exercise from 8: 30 to 9: 00.
Early morning is not the best time for strenuous exercise, especially in foggy days, because the immune system is the weakest and the body is in urgent need of energy. You can choose to walk or ride a bike to work, which is healthy and environmentally friendly.
9: 00- 10: 30 to arrange the most difficult work.
This period of time is the best time to study and work, and people's minds are clearest and their thinking is clearest. Naughty friends should never spend precious time watching movies or visiting treasures.
Eyes need to rest.
Look out of the window. My eyes are tired and I need a rest.
1 1:00 Have some fruit.
Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body. And after intense work, your blood sugar may drop a little, which makes you unable to concentrate on your work. Fruit is the best food for dinner.
12:00— 12:30 Eat more beans for lunch.
Beans are great food, rich in dietary fiber and protein, which should be supplemented by fitness partners. Don't patronize eating meat, eat more beans.
/kloc-take a nap from 0/3: 00 to 14: 00.
A 20-30-minute lunch break will make you energetic, and more importantly, it will make you healthier. Some people like to chat in a circle of friends. In fact, this will not help you get rid of your drowsiness, but will make you more sleepy after you stop. Of course, the best way to rest is to take a nap, just for a short time.
16:00 a cup of yogurt
Yogurt is a healthy snack with zero burden. Yogurt can help intestinal digestion and keep blood sugar stable. Some studies have found that drinking yogurt is very beneficial to the health of cardiovascular system. Strongly recommend "healthy snacks"!
19:00 Best exercise time
Have a rest after dinner. You can go to the gym. You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight. The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time. And if you want to grow muscles, daily strength exercises are essential!
Watch TV or read a book at 20:00
Watching TV or books and magazines (PS: remember to put down your mobile phone) will make you more relaxed and casual if you work too hard. If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation. You can also choose to travel or fashion to add some new skills to yourself!
Take a hot bath at 22 o'clock.
After a busy day, nothing is more relaxing and exhausting than taking a hot bath! I won't tell you, I still like to play music when I take a shower, hehe!
Go to bed from 22: 30 to 23: 00.
In order to ensure adequate sleep and the normal operation of various systems of the body, you must quit staying up late. Get up at 7 o'clock in the morning and don't go to bed later than 1 1 at night!
The world recognized the healthiest timetable 2 Study the healthiest timetable in the world.
Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.
7: 30-8: 00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.
8: 00-8: 30: Have breakfast. "Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.
8: 30-9: 00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.
9: 30: Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.
10: 30: Take your eyes off the screen and have a rest. If you work with a computer, rest your eyes for 3 minutes every hour you work.
11:Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
13: 00: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.
14: 30-15: 30: Take a short lunch break. A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.
16: 00: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health.
17: 00- 19: 00: exercise. Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for exercise.
19: 30: Eat less for dinner. Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.
2 1: 45: watch TV for a while. Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
23: 00: Take a hot bath. "Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
23: 30: Sleep. If you get up at 7: 30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep.
Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after twenty or thirty years.
1.9- 1 1 pm is the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.
Second, at night 1 1- in the morning 1, liver detoxification needs to be carried out while sleeping.
Third, in the morning 1-3, the detoxification of gallbladder is the same.
Fourth, at 3-5 am, the lungs are detoxified. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste.
6. At 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.
Seven, midnight to 4 o' clock in the morning is the stage of spinal cord hematopoiesis, so you must sleep soundly and don't stay up late.
The world's recognized healthiest schedule 3 benefits of working and sleeping on time.
Regular work and rest can make people clear-headed, quick-thinking, energetic, reduce mistakes and improve efficiency.
Follow the laws of nature and biological rhythm, develop a good routine, improve sleep quality and health level, and sleep a healthy life.
With the increase of work pressure, the acceleration of life pace and the development of modern science and technology, more and more people like to stay up late and work overtime to play electronic products, but they don't know its great harm. Sleep is a necessary process for the human body to repair itself.
the harm of staying up late
1, skin damage. The skin is maintained at night from 10 afternoon to 2 o'clock. If you stay up late for a long time, it will destroy the normal circulation of human endocrine and nervous system. Nervous system disorder can cause problems such as dry skin, poor elasticity and lack of luster; Endocrine disorders can lead to skin problems such as acne, acne, yellowish brown spots and dark spots.
2. the resistance is reduced. Among the many kinds of injuries caused by staying up late, the most common one is that people are often tired, depressed and their physical resistance drops. For people with weak resistance, respiratory diseases such as colds and digestive tract diseases such as gastrointestinal tract will also come to you.
3. amnesia. People's sympathetic nerves should rest at night and be excited during the day to support people's work in a day. The sympathetic nerves of those who stay up late are excited at night, which is called relaxation. During the day after staying up late, it is difficult for sympathetic nerves to be fully excited.