1, arrange meals reasonably
Reasonable diet arrangement includes two aspects: healthy diet and good eating habits. A healthy diet means that the diet should be rich in essential nutrients and at the same time avoid or reduce the intake of unhealthy ingredients. Good eating habits include eating regularly, insisting on breakfast, not having enough food before going to bed, chewing fully, not being distracted when eating, maintaining good eating mood and atmosphere, etc.
Adults' daily diet should include the following four types of food:
The first category is grain. Depending on the amount of activity and digestion, each person needs about 250 ~ 600g (5~ 12 Liang) per day. Heavy manual labor may require more. Variety of cereals should be diversified, and it is advocated to eat more coarse grains and miscellaneous grains, because coarse grains and miscellaneous grains are more nutritious than flour and rice.
The second category is vegetables and fruits. Vegetables and fruits are rich in vitamins, minerals and cellulose, which are very important for health. An adult should eat at least 500g (1 kg) of fresh vegetables and fruits every day.
The third category is protein category. Tofu, beans, all kinds of meat, poultry, aquatic products and eggs are rich in protein. Adults should eat 200~300 grams (4~6 Liang) every day; Milk (milk, goat's milk, mare's milk, cheese, etc. ) is also a good nutritious drink, and it is advisable to drink 250 ~ 500ml every day.
The fourth category is oil, salt, sugar, etc. Cooking should be based on vegetable oil. Try to eat as little or no animal oil as possible. Each person should not exceed 20g (two porcelain spoons) of vegetable oil and 10g of salt every day, and try to eat as little sugar as possible.
2. Insist on proper exercise
Life needs exercise, and too little exercise is not good for health. Individuals can choose suitable exercise according to their age, physical condition and environment.
The form of exercise is not important, what is important is to do what you can, step by step, and persevere. The simplest exercise is walking fast, walking 3 kilometers a day, or doing other sports for more than 30 minutes (such as climbing stairs). Exercise at least 5 times a week. The intensity of exercise should be that the heart rate reaches 170 minus the age. For example, it is more appropriate for a 50-year-old person to keep his heart rate at 120 during exercise. It is best to keep the heart rate rising and keep warm 15 minutes or more.
Step 3 change bad behavior
Smoking not only wastes money, affects the environment and endangers safety, but also has a direct relationship with diseases such as hypertension, chronic bronchitis, coronary heart disease and cancer, which seriously harms health. Smoking is a serious unhealthy behavior of human beings. 2 1 century will be an era of no smoking and no respect for cigarettes.
Long-term heavy drinking will damage the liver, kidneys, nerves and cardiovascular system of human body. Drinking and driving is irresponsible for yourself and others' lives.
Drugs (heroin, marijuana, ice, ecstasy, etc. ) It is extremely harmful to anesthetize people's nerves. All people should stay away from drugs. Never inject drugs with needles with others, otherwise it is easy to spread diseases such as AIDS and hepatitis.
Keep faithful love and observe sexual morality. Prostitution and whoring are high-risk behaviors to spread sexually transmitted diseases, AIDS and hepatitis.
Irregular living habits will disrupt the rhythm of human life, reduce human immunity and increase the incidence of diseases, which is extremely unfavorable to health. So live a regular life, work and rest on time, and ensure adequate sleep. Do not drink tea or coffee before going to bed, and you are not full. Stay calm, avoid anxiety or excitement, and don't do strenuous exercise.
Work is easy, and you won't be overly nervous and overworked for a long time.
Moderate entertainment, not indulgence. If you don't watch movies and play mahjong all night, don't listen to music too loudly.
Do not drink raw water or unclean water; Don't eat unclean or spoiled food.
No spitting, no littering, no trampling on the lawn, no destruction of trees, no waste of resources and so on.
When contacting with toxic and harmful substances and working in a dangerous environment, strictly abide by the operating rules and take self-protection measures.
4. Keep a peaceful mind.
In study, work and life, we should pay attention to keep up with the changes in the objective environment, constantly change roles and adjust our mentality. In the relationship with others and society, we should be able to treat ourselves, others and society correctly, maintain good interpersonal relationships and adapt to society. We should set a correct goal in life and control our desires. Only in this way can we maintain a happy life.
Please remember: happiness is entirely a personal psychological feeling-those who are satisfied are always happy!
Life is alive, health is the foundation, don't damage your health because of fame and fortune!
Step 5 protect the environment consciously
The environment in which human beings live is very important to people's health. Everyone should abide by the laws and regulations of environmental protection and social morality, and consciously form good habits of environmental protection in daily life, such as saving resources (water, electricity, coal, gas and natural gas, paper, gasoline, wood, etc. ); Do not pollute the environment (no spitting, no littering, garbage classification and recycling, reduce automobile exhaust emissions, use detergent carefully, etc. ); Contribute to environmental protection (afforestation, green space protection, wildlife protection, etc.). ).
6. Learn health knowledge
Establishing a healthy lifestyle requires understanding health knowledge, which is a compass to constantly adjust one's behavior. In today's era of endless new knowledge, health knowledge is constantly updated. Only by paying attention to constantly learning new health knowledge and resisting the influence of superstition and all kinds of wrong information can we make our lifestyle healthier.