In the new year, 50 pieces of life and health knowledge will help you build a good body every day
Health is not something that can be achieved at once. It is hidden in every meal and every action of the day. From how we eat to how we move, these seemingly trivial habits are actually important factors in measuring the basic condition of our bodies. At the beginning of 2022, we have sorted out 50 pieces of health knowledge that are close to daily life, hoping to accompany you to gradually accumulate health in a solid way.
Eat the right amount of nutrients at every meal to come naturally
As for what exactly you should eat every day, the "Dietary Guidelines for Chinese Residents" gives a reference goal, that is, you should consume more than 12 kinds of food on average every day, and more than 25 kinds of food every week. This means that your dining table can become richer, and you can eat staple foods, vegetables, meat, eggs, and milk together, so that your nutritional intake will be more balanced.
The amount of vegetables should be ensured, and the amount of fruits should also be ensured. It is best to eat one kilogram of vegetables every day, and it is best to eat half a kilogram of fruit every day. Don’t always just focus on which kinds to eat, you might as well choose some with different colors, such as dark green spinach, orange-red carrots, and purple cabbage, to make the table more colorful. The nutrients provided by fruits and vegetables of different colors also have their own emphasis.
Detailed adjustments make diet healthier
The speed of eating will have a direct impact on digestion and weight. Chew each mouthful of food about 20 times, and extend the meal time for lunch and dinner to half an hour. This can give the brain enough time to receive the "full" signal, thereby avoiding overeating without realizing it. Starting today, try to slow down and focus on feeling the taste of food.
There are three things that must be controlled properly: salt, oil and sugar. Each person should not consume more than 6 grams of salt per day, which is the cheapest way to lower blood pressure; do not consume more than 30 grams of oil, which can reduce the risk of hyperlipidemia; it is best to control added sugar below 25 grams. Too much sugar is related to obesity and chronic diseases. You have to have a good idea when cooking, and gradually you will get used to the lighter taste.
A clever combination of staple food makes the meal 70% full
Although it is not practical to completely abandon rice and steamed buns, you can still add some coarse grains to the polished rice and white flour. This can be achieved by adding some such as buckwheat, oats or millet when cooking porridge, or by replacing some staple foods with steamed corn and potatoes. This approach not only brings a richer increase in dietary fiber, but also improves blood sugar stability, and also adds a little variety in taste.
Don’t eat too much at every meal. There is a certain truth to the ancient saying of “seven to eight percent full”. Overeating puts a huge burden on the heart. When you feel that your stomach is full but you still want to take a few more bites, you can put down the chopsticks. In addition, we must be careful to prevent the risks of hot food. Freshly cooked dishes from the pot, hot pot dishes, hot tea and hot soup should be allowed to cool before being put into the mouth.
Scientific exercise can prevent and cure diseases
Experts from the Shanghai Institute of Sport and other institutions stated in the "Exercise Intervention Guidance Plan for 26 Human Diseases" that exercise has a positive effect on the prevention and recovery of many diseases. What this means is that action itself is a "good medicine", but the key is that the method needs to be correct and persistence needs to be long-term.
Choosing the wrong exercise method will cause harm to the body. Don't blindly compete with the number of steps when walking. Especially for people who are obese or have poor joint conditions, excessive weight-bearing walking will wear down joint cartilage. What can really achieve the effect of fat loss is to do moderate-intensity exercise. Only by persisting will it be effective. The criteria for judgment are accelerated heart rate, slight sweating, slight panting but still being able to speak, and the heart rate does not exceed "170 minus age."
Choose the right time and place to avoid injury
For those middle-aged or elderly friends who suffer from high blood pressure or cardiovascular disease, do not exercise too early. It is best to wait until the sun comes out and the temperature begins to rise before going out. And the location of exercise is also very important. Try to choose parks, stadiums and other places that are clean and tidy. Avoid the side of the road to reduce the inhalation of car exhaust and dust.
After eating, do not engage in strenuous exercise immediately. Instead, rest for half an hour to an hour before starting more gentle activities. Within an hour after strenuous exercise, do not overeat or take a bath or go to bed immediately to give your body a buffering period. If you don’t have free time to exercise, get off the bus one stop early when you get off work and walk back. This is also a good way to relax your body and mind.
Develop a habit and stay away from exercise misunderstandings
It is a common mistake to exercise in the way of "not moving on weekdays and exercising hard on weekends". Because if a muscle has not been used for a long time and is suddenly subjected to a high-intensity load, it is easy to be strained. Exercise should become a habit like eating and sleeping. Even if you only maintain daily activities for 20 to 30 minutes a day, the benefits will be far greater than saving up for the weekend to do sudden exercise.
Before exercising, be sure to carry out warm-up activities, such as jogging, stretching the upper limbs, turning the waist, squatting, etc., to accelerate the blood circulation of the muscles, allowing the body to warm up before entering the exercise state, which can greatly reduce the risk of injury. After exercising, don't stop right away. Walk slowly and do some stretching to help your body recover.
Among the 50 pieces of knowledge, which one do you think is the most difficult to persist in? Come to the comment area to communicate, provide each other with some methods, and accumulate health together!
Comments NOTHING