Limit white rice flour, limit sugar, and choose whole grain staple food.
Whole grains account for more than half of the daily staple food intake. Phytic acid and lectin in coarse grains can be removed by simple fermentation, and there are no less than 12 kinds of food every day. Grain sticks are a good source of fermented whole grains, and one can satisfy more than 25 kinds of grain sources.
The germ part of polished rice flour has been removed, and most of the nutrients have been lost. I like to eat refined rice flour food. It is recommended to supplement wheat germ every day. The content of phytic acid and purine in bean products is high, so it is suggested that natto products and bean protein products should be used as nutritional sources of beans.
The dietary fiber contained in whole grains and vegetables is the food of intestinal beneficial bacteria, and the intestinal flora determines people's health. It is recommended to eat fermented food every day and supplement more probiotics.
02
Limit salt and eat only high quality fat.
Strictly restrict the intake of flavor enhancers such as monosodium glutamate, monosodium glutamate and blended soy sauce. The content of sodium glutamate is high, and some snacks also contain components that need to be restricted, such as disodium nucleotide.
The total salt intake should not be higher than 5g. Give up the hot-pressed vegetable oil with high ω 6 content that causes inflammatory reaction, strengthen the intake of cold-pressed vegetable oil with ω 3 content, or replace it with deep-sea fish.
It is suggested that the ratio of ω 3 fat to ω 6 fat should be controlled at 1: 1 and kept at 1: 4 in the stable period.
Flaxseed oil and flaxseed powder are high-quality fat sources, and deep-sea fish are also recommended;
Red meat belongs to ω 6 source, and the total intake is strictly controlled;
Chlorella and other products contain high-quality algae oil, which is the main source of ω 3 in fish. Chlorella is also a high-quality fat when eaten directly.
Nut products do not exceed100g per week, that is, the weight of about 3 walnuts per day.
03
Adequate intake of high quality protein.
The guidelines for understanding residents' dietary nutrition emphasize that dairy products are not liquid milk, and recommended bean products are not soybeans;
According to the ratio of 1g/kg body weight, protein, insulin-like growth factor IGF- 1 and other growth hormones are ingested, which are very high in milk. It is suggested that yogurt should be taken by removing whey, or algae whole protein powder should be used as the source of high-quality protein. A package of seaweed whole protein powder is equivalent to 800 ml milk protein, which concentrates seaweed protein, soybean protein, small molecular soybean protein, casein and part of whey protein.
Know how to check body muscle mass and measure leg muscles with two palms.
04
Exercise moderately and check your waistline.
Exercise is the best way to improve the body's immunity, metabolic ability and qi and blood running ability. Muscle tissue is "tired when used, and atrophied when idle". It is recommended to do at least 50 minutes of relaxing exercises such as Ba Duan Jin, Tai Chi and Yoga every day, taking into account all muscle groups. If you don't have enough exercise time, you can use pure original nutrition, zhenwan and beet powder to improve the synthesis of nitric oxide in your body.
Eye muscles also follow the principle of exercise. Reading at equal distance will cause eye muscle strain, and applying eye protection products is also a way to relax muscles.
The ratio of male hip circumference to waist circumference should be controlled at 0.85, and female hip circumference should not exceed 0.9.
05
Adequate drinking water
Green tea, black coffee and boiled water are sufficient sources of drinking water. In addition to traditional tea, tea substitute commonly used in traditional Chinese medicine is also a recommended drinking method, especially for female friends who can improve their special needs such as insufficient metabolism of qi and blood through tea substitute.
06
Eat enough green vegetables every day.
500 grams of vegetables a day, of which 50% are dark green vegetables and 50% are colored vegetables. Chlorophyll in dark green vegetables and various vitamins in colored vegetables are the basis of life. Insufficient vegetable intake means the loss of hematopoietic function, which can increase the intake of important vitamins such as Chlorella and vitamin C to make up for the deficiency of the body.
07
Sunbathing or vitamin D supplementation every day.
Actively detect the blood content of vitamin D in the body. Sunbathing is the main way to synthesize vitamin D, and exposing the body for more than 40% for 30 minutes is the principle. It is not allowed to use sunscreen products through the glass. It is recommended to supplement 800IU(20 micrograms) of vitamin D every day, and it is also recommended to take it together with calcium and vitamin K2. Natto is the main source of vitamin K2. It is suggested that people over 60 should take 1200IU(30% vitamin D) every day.
08
Fruit is not excessive.
Don't exceed 250 grams of fruit every day. Chew the whole fruit instead of fruit juice. Fully study the effect of fructose on liver, understand that fructose is one of the main sources of fatty liver, avoid using snack products with corn syrup, and moderately increase the protection of liver. If fruit is ingested, it is recommended to take Chen Zhixian Water Drink every day to protect the liver.
09
Cook at home and avoid takeout.
Takeaway is the hardest hit area for oil and salt seasonings and chemical synthetic coolants. Both drugs and chemical products need to be decomposed in the liver, which greatly increases the burden on the liver. It is recommended to give priority to home cooking, and it is impossible to completely avoid take-out or dining in restaurants. It is suggested to take Chen Zhixian Water Drink at the same time to protect the liver.
10
Quit smoking and limit alcohol.
Drink no more than 200ml per week, preferably low-alcohol non-distilled red wine, yellow wine and rice wine. If you drink highly alcoholic liquor, it is recommended to take Chen Zhixian Water Drink before and after drinking, so as to strengthen the protection of the liver and maintain the liver every day.
1 1
Avoid cold drinks
Intestinal flora needs proper temperature to survive. Cold drinks directly enter the intestine and do not stay in the stomach, which reduces the temperature of the intestine and the activity of probiotics. Stomach heat is to protect the abdominal temperature. It is recommended to eat at room temperature and supplement beneficial bacteria.
12
mental health
Read more health books and articles, study on time every day, understand the relationship between diet and emotions, know how to balance personal gains and losses, and check the implementation of pure life for yourself and your family every day.
13
keep early hours
Don't drink water for 2 hours before going to bed, and reduce getting up at night. Children are advised to wear Chinese corsets or one-piece pajamas when sleeping, and women and the elderly are advised to wear stockings when sleeping, so as to strengthen the warmth of soles.
14
Friendly friendship
Love to share health knowledge, make friends with the same frequency, do not vent negative energy in the community, family and friends encourage and supervise each other, and it is good to be alone at home.
15
Home cleaning
Keep your home clean, change towels and bedding frequently, keep the air clean, maintain good temperature and humidity, and take good care of your skin. Do not use skin care products, shower gel and other products that harm the skin barrier.
Dean Du personally gave everyone a column on pure life and self-healing without illness. Twice a day on weekdays, Dean Du personally gives lectures, one meal, one fruit and one dish, which is close to daily health knowledge, practical lifestyle and easy-to-understand health tips.
His pure lifestyle this year has made him look nearly 10 years younger and his physical indicators are healthier!
The benefits are as follows:
1, exclusive advantage: the ability and qualification of expert lecturer, after years of continuous summary by Dean Du, will share his experience this year …
Dean Du has been deeply involved in the health, nutrition and health care market in China for more than 30 years. The concept, planning and production technology of various products (especially the more difficult ones) are all unknown to Dean Du. ...
2. No charge.
There are many nutrition classes outside, and health classes are more or less charged. It's normal to collect money at a level like Dean Du. ...
3. In addition to studying, joining the group also has rich benefits and the opportunity to study with Dean Du. How to eat and drink healthily every day? ...
4. Members' accumulated knowledge for many years, solid trust foundation, diligent attitude, continuous value output, and wide project coverage, not limited to products. ...
5. Participate in China health care industry from product design and development to production and sales. There is no forced buying and selling here. Group members can learn to earn health for themselves according to their own needs.
You can study systematically and scientifically for the health of yourself and your family. If you feel useless, quit the group.
Of course, teachers will also carefully select people, choose partners who really need to join the group, and choose people who really want to be healthier and have health awareness!