September 1st is the National Healthy Lifestyle Action Day. With the improvement of living standards, people have paid more and more attention to a healthy lifestyle. What kind of lifestyle is considered healthy? As the Day of Action for a Healthy Lifestyle for All is coming, let’s have a good chat with you!
A lifetime diet plan! 40-year-old eat green vegetables 50-year-old eat yellow food
The nutritional needs of each age group are different. Although they are based on nutritional balance, they should also focus slightly.
▲ Eat less processed food at the age of 20
At the age of 20, the body is active and metabolism is fast, so the energy intake is correspondingly more. However, make sure you get your energy from nutritious foods, such as whole grains, vegetables, fruits, eggs, and beans, and don’t rely too much on processed foods.
When your body is more active, you need more than just energy, but also important nutrients that help convert calories into energy. These important nutrients include B vitamins, which are found in oats, lean meats, most types of vegetables, and milk.
▲ 30-year-old eats vegetables and protects the skin
By the age of 30, life has become increasingly stressful. Eat whole grains and protein-rich foods at each meal. Avoiding junk food can help relieve stress and balance blood sugar. And continue to add B vitamins.
Wrinkles usually begin at this stage, and you should consume more fruits and vegetables to increase your body’s antioxidant power. Colorful fruits and vegetables are the best way. Eat more orange, red, and purple foods, such as sweet potatoes, carrots, and purple cabbage.
▲ Eat green vegetables to protect your liver
At this age, life and work are relatively stressful. When the stress increases, the level of magnesium in the human body will decrease. You can supplement magnesium by eating a lot of green leafy vegetables or dietary supplements, which can help relax muscles and improve sleep Balance hormones.
From the age of 40, we began to feel the change in age. The joints began to ache and wrinkles began to increase. Ingesting large amounts of nutrients with antioxidant and anti-inflammatory effects from colorful vegetables can help delay the onset of these symptoms.
▲ 50 years old eat more yellow food
Often, heart health problems are easily apparent at this age. It is recommended that people of this age should exercise regularly, be alert to the intake of salt in the diet, and eat a lot of vegetables and fruits to take in dietary fiber and antioxidants, which is particularly important for protecting heart health.
During the ten years from 40 to 50, you may experience a significant decrease in vision. Lutein is concentrated on the macula of the retina and can help protect the eyes. In order to slow down this change, you can eat more foods rich in lutein, such as spinach, cabbage, broccoli, yellow pepper, pumpkin, high-quality eggs, and milk.
At the age of 50, the traces of time began to be clearly reflected on the skin. Therefore, we have another reason to eat a lot of orange, yellow and green vegetables. These foods provide large amounts of carotenoids that are effective against skin damage.
▲ Physical health and nutrition
Chinese medicine attaches great importance to the relationship between diet and health care, and believes that a proper diet is the basis of life and health. A balanced diet guarantees human nutritional needs and a healthy life to the greatest extent. Human food is diverse, and the nutritional ingredients contained in various foods are not exactly the same. Therefore, a variety of food components are required to meet the various nutritional needs of the human body. To achieve the purpose of reasonable nutrition and promote health. Chinese medicine believes that the human body has different physiques, and all foods also have the characteristics of warmth, coldness, moisturization, dryness, tonic and diarrhea. In the choice of food, attention should be paid to the physical properties of the human body. Shape, should not hurt people. ”
▲ “Potato” I first
Potatoes include potatoes, sweet potatoes, cassava, etc. Potatoes contain a lot of vitamins, which have the effect of nourishing strength. The best way to eat is steamed food. On this basis, you can add some patterns, such as cheese baked sweet potatoes. Especially suitable for qi deficiency constitution, lack of vitality, often feel tired, shortness of breath, spontaneous sweating and so on.
▲ Refinement in “Valley”
Cereals include rice, noodles, and miscellaneous grains. Millet enters the spleen, stomach, and kidney meridians, which can strengthen the spleen and stomach, nourish yin and nourish blood. It is best to drink a bowl of millet porridge every morning. It is especially suitable for the health of a peaceful physique, the harmony of yin and yang, qi and blood, the moderate body, the ruddy complexion, and the energetic person.
▲ The flesh is affectionate
Animal foods include livestock, poultry, and fish. Soft-shelled turtles can strengthen yang and tonify yin deficiency. You can make wolfberry shaytan turtle soup and drink it twice a month. It is especially suitable for people with a yin-deficiency constitution, such as lean shape, dry mouth and dry throat; mutton is rich in protein. Tonify the kidneys, strengthen the yang, and dispel the cold in warmth, especially suitable for yang deficiency constitution, lack of yang, hands, and feet are not warm, chills and cold, people with yang deficiency can drink lamb tofu soup once a week; donkey meat It points out: “Donkey meat, relieve upset, stop wind madness.” It is a good product to improve qi depression. You can eat donkey meat once a week. It is particularly good at qi depression and physical health. .
Scientific proof that running can extend the life
According to the French magazine “Ms. Figaro”, the latest research in the United States shows that for every hour of running, you can extend your life by 7 hours.
New research shows that running is the best way to extend your life. At the end of March, the Journal of Progress in Cardiovascular Diseases published a study by researchers at the University of Iowa. The study showed that even if you smoke and drink occasionally, the average life expectancy of people who run often is 3 years longer than that of people who don’t run.
“A hundred steps after a meal, you can live ninety-nine” was accused of being unreliable
People often say, “A hundred steps after a meal, you can live ninety-nine.” In modern society, work is stressful during the day, and walking after meals has become the “standard” in many people’s lives. However, Qian’s mother-in-law in the Evergreen Garden of Wuhan suddenly fainted after going out for a walk after dinner.
Expert Comments: Walking slowly after a meal is good for your health. If you walk quickly, it is easy to damage the digestive function. Especially the elderly with coronary heart disease, hypertension, and other diseases, do not rush away after meals, otherwise, it will increase the heart load, make the heart and brain blood supply insufficient, dizziness, dizziness, fatigue, limb numbness and other symptoms will appear.
6,000 steps fast enough
Walking is the most affordable form of health care. Recently, researchers at Stanford University in the United States analyzed the activity levels of residents in 46 countries and regions around the world using the number of steps per day as an indicator. It was found that Hong Kong, China and Mainland China were among the top two favorites.
Lu Yuanzhen, a sports sociology professor at South China Normal University, said that for health, 10,000 steps are taken every day, but this 10,000 steps also depends on the situation. If you walk slowly, including scattered walking every day, 10,000 steps of exercise can be accepted, but if you choose to walk fast, 6000 steps per day is enough.
The “no lunch” health method is very harmful! Gastrointestinal damage
“Don’t eat the afternoon, especially at night!” In the eyes of many people who love “health”, this kind of saying is deeply rooted in people’s minds, but this approach is really neglected.
According to recent news, a 29-year-old man insisted on not having dinner for 5 years, and as a result, two large ulcers developed in his stomach.
The notion of “no food at noon” comes from Buddhism, “no food at noon, less appetite, can reduce the love of men and women; they can get peace of mind, body and mind, and get proper rest in the stomach …” For monks, eat at every meal After meals, I mainly meditate and practice fewer calories. For people who have to walk thousands of steps a day and their brains need to run fast, it is very unscientific to stop eating at lunch.
Noon health? Three types of people take a nap very dangerous!
According to the theory of health care in traditional Chinese medicine, “Zhiwujue” is a good way to keep in good health. At “noon” is when the body’s energy is “yang”, which is beneficial to Yangyang. However, recently, German scholars pointed out that the three types of people who are 20% overweight, have low blood pressure, and have severe disorders of the blood circulation system have to siesta instead of doing good.
“It’s not unexpected.” Chief physician Zhang Ming, a cardiovascular expert at Nanjing Integrated Traditional Chinese and Western Medicine Hospital, said. The key to siesta varies from person to person, and to find the right time to rest. For overweight people, siesta can easily aggravate obesity, it may be better to sleep for 20 to 30 minutes before lunch.
For people with low blood pressure, during siesta, the blood flow is slow, and the blood with high viscosity itself is prone to form blood clots on the wall of the blood vessel, which induces the risk of stroke. Patients with hypotension should not take a long siesta, it is better to take half an hour.
Life depends not on aging and illness but on it!
Don’t stay up all night and go to bed before 11:00 in the evening. Get up at 7:00 in the morning. Take a nap for half an hour at noon.
The emperor’s breakfast, the minister’s Chinese food, called Hanako’s dinner.
According to the advocacy of many health experts, it should be full breakfast, good lunch, and less dinner. But in reality, many white-collar workers and office workers just don’t eat breakfast, they make up for lunch, and supper is full.
If you don’t eat breakfast for a long time, you will easily get cholecystitis. If you don’t eat on time, you will easily get stomach trouble. No picky eaters, no smokers, no drinkers. Eat more vegetables at every meal.
Want to live longer remember six “micro” health
Recently, scientists have suggested that being slightly fat (a little over 10% of the standard weight), slightly cool (about 20 degrees), slightly hungry, slightly sweaty, slightly stupid, and smiling tends to lead healthy longevity. Among them, a reasonable diet is an important part of health management. It is necessary to pay attention to nutrition and prevent excess nutrition. At the same time, pay attention to how to clean up free radicals in the body. The main measures are: master the dietary balance, total amount control, and the amount should be taken into account, and you can’t choose a partial or overeating according to your own preferences.
Are you still wiping your face with such a towel? Really sweating for you
The towel is a three-dimensional fiber fabric with loops. Frequent use will leave stains on the loops and make it difficult to wash.
Peking University People’s Hospital has conducted an experiment: bacterial culture was performed on new towels, towels used for 3 months, and towels used for more than 6 months. It was found that the new towel colonies were about 100 orders of magnitude per square centimeter. The towel colonies at 3 months were on the order of 10,000 orders of magnitude while using a towel for 6 months, the culture dish was almost full of colonies, about 1 million orders of magnitude.
Therefore, it is recommended to change towels in two to three months.
Is the bowl soaking? Bacteria grow crazy
Modern families are dominated by small families of three or four people, and many families only cook once a day, so sometimes when they are lazy, they like to soak the bowl first and wash it together for two meals. During this process, bacteria began to breed, causing damage to family members. It is recommended not to soak the used dishes in the basin for too long, and wash them within 4 hours.