First, bad habits that affect health.
1, commonly used computer, "affects" vitamin A.
People who often face computers and TV screens often have to bear the change and flicker of light intensity, which will consume a lot of vitamin A, which can constitute the photosensitive substance on the surface of retina.
Coping methods: People with these habits should increase the supply of vitamin A in their diet, and they can choose foods rich in vitamin A, such as animal liver, egg yolk, cheese, whole milk, high-fat marine fish, and can also supplement various orange vegetables and fruits, such as carrots, pumpkins, papaya, and various green leafy vegetables, such as spinach, kale, oily cabbage, etc., because the beta carotene contained in them can be converted into vitamins in the body.
2, eating too salty, "affecting" calcium.
The study found that the more salt intake, the more calcium excreted in urine, and the worse calcium absorption.
Coping methods: In addition to learning to calculate the salt in salt cans, we should also pay attention to foods containing a lot of "invisible salt", such as sausages, lunch meat, canned food and instant noodles. People with heavy tastes should eat more foods with high calcium content such as green leafy vegetables, dairy products and bean products, and at the same time reduce the intake of salt appropriately.
3, drinking too much, "affecting" B vitamins.
Drinking a lot will consume the water-soluble vitamins stored in the body, especially the B vitamins, because alcohol metabolism will be consumed. Therefore, people who often drink a lot should take more B vitamins to avoid emotional instability and listlessness caused by lack.
Coping methods: coarse grains such as oats, millet and red beans, lean meat and peanuts are all rich in B vitamins. Need to be reminded that B vitamins are easy to be lost in alkaline environment, so do not add alkali when cooking miscellaneous grains porridge.
4, drink strong tea, "affect" iron.
Many people like strong tea, but tea contains tannic acid, which reacts with iron in food to produce new substances that are difficult to dissolve, which will hinder the absorption of iron, especially for people with iron deficiency anemia.
Coping method: It is suggested that health tea should be light and moderate. Also, pay attention to eating foods rich in iron, such as lean meat, animal liver, eggs, animal whole blood (duck blood, pig blood) and so on.
5, old smoking, "affect" vitamin C.
Harmful components such as tar in smoke will consume a lot of vitamin C. According to statistics, smoking a cigarette consumes about 25 mg of vitamin C; If it is passive smoking, the loss of vitamin C is even greater, even as high as 50 mg.
Coping methods: Therefore, people who have smoking habits or often passively inhale second-hand smoke should usually eat more foods rich in vitamin C, mainly vegetables and fruits, such as fresh dates, kiwis, oranges, green peppers and mustard greens.
6. Excessive dietary fiber leads to calcium loss.
Excessive dietary fiber accelerates the passage of food through the intestine, which will lead to a decrease in the absorption rate of calcium. Studies show that if adults change from refined bread with low fiber content to coarse bread with high fiber content and eat other high fiber foods, there will be a negative balance of calcium (magnesium, zinc and phosphorus).
Coping method: Vitamin D, a substance that can promote calcium absorption, needs to be supplemented. When the weather is fine, go outdoors to bask in the sun every day, because the ultraviolet rays in the sun can make the human body synthesize vitamin D, which is also the main source of vitamin D. Foods rich in vitamin D include cod liver oil, egg yolk, butter, liver and milk.
7. Eating meat and eggs leads to anemia.
Most people like to eat all kinds of meat, but they don't like vegetables and fruits. Not only will their weight rise quietly, but also because of the lack of vitamin C provided by vegetables and fruits, iron is not easily absorbed by the human body, which often leads to iron deficiency anemia.
Coping methods: foods rich in iron include animal liver, kidney and blood, such as pig liver, chicken liver, pig kidney and chicken blood. In addition to moderate intake, you must eat more foods rich in vitamin C, such as fresh green leafy vegetables and fruits, to promote the absorption of iron in the intestine.
8, calcium supplementation does not supplement magnesium, you will regret it if you eat it.
When people supplement calcium, they only pay attention to vitamin D, but they often don't know that they need to supplement magnesium. Like twins, calcium and magnesium always appear in pairs. When the ratio of calcium to magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium.
Countermeasures: Foods containing more magnesium include nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (such as sunflower seeds and pumpkin seeds), cereals (such as rye, millet and barley) and seafood (such as salmon, mackerel, shrimp and lobster).
9, calcium and phosphorus imbalance, "drive away" calcium.
The imbalance between calcium and phosphorus is the chief culprit leading to calcium deficiency. Under normal circumstances, the ratio of calcium and phosphorus in human body is 2∶ 1. But in real life, people eat too much phosphorus-containing food, and the intake of phosphorus often exceeds 10 times of calcium. In this way, excessive phosphorus in the diet will desperately "drive" calcium out of the body.
How to deal with it: Try to eat less carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries and many other foods containing phosphorus.
Second, how to maintain health in daily life
1, defecate after getting up
Traditional Chinese medicine advocates the holistic view of "harmony between man and nature", and the living habits should conform to the laws of nature. From 5: 00 to 7: 00 in the morning, the large intestine meridian is the most vigorous, so we should get into the habit of getting up early and defecating. If you can't get up early, the large intestine can't complete the function of removing turbidity well, and toxins will stay in the body, causing constipation, acne and other diseases. From 7: 00 to 9: 00 am, when the sun is shining, eating breakfast is also the easiest to digest. A good breakfast can make people think sharply, react flexibly, improve their memory and work efficiency, and not get fat easily.
Step 2 eat more grains
Neijing has long pointed out the dietary structure of "five grains for supplement, five dishes for filling, five animals for benefit and five fruits for help". Cereal is the main food to nourish the body, meat is the food to nourish the body, vegetables are the main food to supplement vitamins and minerals, and fruits are the auxiliary food to supplement nutrition. Pay attention to the mutual cooperation of various foods and cannot replace each other. Some people do not eat meat and cereals in order to lose weight, but replace them with fruits and vegetables, which will make the nutrition out of balance, thus damaging the functions of the spleen and stomach, liver and kidney.
3. Eat medicated diet according to your constitution.
Different diets are suitable for different constitutions, and it is not allowed to make up. For foods with yin deficiency and nourishing yin (sea cucumber, duck, abalone, tomato, sugar cane, celery, pear, spinach, etc. ) and traditional Chinese medicines (Radix Glehniae, Rhizoma Polygonati Odorati, Radix Panacis Quinquefolii, Radix Ophiopogonis, Rhizoma Polygonati, Lily, Rhizoma Polygonati Odorati, Herba Dendrobii, Rhizoma Dioscoreae, Radix Rehmanniae, etc. ) is used as a diet. If you use a warm diet (such as shiquan Dabu chicken soup), it will aggravate yin deficiency, but reduce immunity, resulting in sore throat and aphtha. However, people with colds, coughs and skin purulent should not take tonic.
4. Exercise for 30 minutes every day.
The best time for exercise is in the morning, which can increase the yang in the body and improve the immune function of the body. The amount of exercise depends on the individual's physique and age, and should not be excessive; Should choose less or moderate exercise, such as walking, jogging, playing Tai Ji Chuan, practicing Qigong, etc. Exercise for 30 minutes every day can prevent diseases such as heart disease, diabetes, osteoporosis, obesity and depression.
Step 5 quit smoking and drinking
Smoking a cigarette will produce more than 4000 chemicals, of which more than 40 will cause cancer. Quitting smoking is not only good for your health, but also a sign of loving your family. Excessive drinking is easy to cause alcoholic liver disease.
6. Master the indoor temperature.
The living environment needs air circulation. When using the air conditioner, the temperature of the air conditioner can be controlled at 26 degrees Celsius, which is not only environmentally friendly and energy-saving, but also conducive to the adjustment of body functions. Stay in an air-conditioned room and don't blow directly at the tuyere for a long time. Old people and people with joint diseases had better wear trousers or knee pads.
7, often sit still
Long-term stress can easily make people depressed, anxious and nervous, leading to exhaustion of vital energy, mental damage, premature senility and illness. Therefore, keep an optimistic mood, strive for time to calm down and sit still, so that the brain can get a full rest. When you are in a bad mood, you can pour out your depression to your relatives and friends, or participate in community activities to release your bad mood and relieve your psychological pressure.
8. Cultivate hobbies
After work and study, we should actively cultivate some hobbies, such as listening to music, watering flowers and raising fish, drawing and practicing calligraphy. To cheer up the spirit and increase the fun of life; Being close to nature can relieve stress.
9. Comb your hair in the morning and evening
China's health care experts in past dynasties regarded combing hair, caring hair and strengthening brain as important measures to prolong life. Combing your hair often can dredge blood vessels, help the blood circulation of the brain, enhance the memory and the balance and coordination function of the central nervous system, and also help to reduce high blood pressure and prevent hair loss and cerebrovascular diseases such as dementia, stroke and Parkinson's disease.
After reading the above introduction, I believe everyone understands why you are unhealthy! We must correct these bad habits to ensure health!