I have devoted myself to the study of some diseases caused by poor lifestyles for many years and have come into contact with many patients mostly related to poor lifestyle habits.
Our bad lifestyle and some bad posture can lay hidden dangers for future diseases.
Eat right, exercise in moderation, stop smoking and limit alcohol, have a peaceful mind, and optimize sleep.
Today, we will talk about these problems in three areas: diet, work and exercise.
Diet: water, protein, fat, carbohydrates, vitamins, minerals, and dietary fiber are the most basic daily nutritional intake.
The lifestyle of not getting sick on diet requires eating on time, balanced nutrition, not eating too much, and chewing slowly.
Correct dining habits: eat well in the morning, eat well at lunch, eat little at night, and
Animal and vegetable protein a day half, “70 kg of men 56 grams” try to choose high-quality protein, such as salmon and other deep-sea fish. Like love fitness friends should pay attention to control the intake of red meat (beef and lamb), not more than three times a week, because excessive protein intake, metabolism will produce excess uric acid, if not timely elimination will cause gout, kidney disease and even cancer. Nowadays, there are many all-vegetarians, but personally I don’t recommend an all-vegetarian diet. The low intake of fat is likely to cause a lack of fat-soluble vitamins in the body, which in turn will cause degeneration of bones and eyesight.
You can choose some good fats that do not contain trans fatty acids: monounsaturated fatty acid tea oil, corn oil, sesame oil, peanut oil, olive oil and walnuts, etc.
Eat more deep-sea fish with scales and less shrimp and shellfish without phosphorus. Some creams, vegetable oils, butter, palm oil and saturated fatty acids should be eaten even less
Adults: 400 grams of cereals, 500 grams of vegetables, 40 grams of fruit, 80 grams of animal meat, 50 grams of fish and shrimp, 50 grams of beans and 100 grams of milk and milk
Minerals (inorganic salts) Do not drink mineral water as mineral water!
Summarized some common sense in life to maintain health.
(three cups of tea per day manganese, roughage chromium, purple cabbage magnesium, pork liver copper, seaweed iodine, oysters
Dietary fiber: soluble citrus, oats and beans, insoluble: wheat rye vegetables. Cholesterol lowering, blood sugar regulation, cancer prevention 20g
Oil 25g salt 6g, milk 300g, nuts legumes 40g, cereals potatoes miscellaneous beans 350g
Cereal legumes: buckwheat to treat high blood pressure, corn to prevent colon cancer, should not be excessive
Vitamin c sources: lemon date hawthorn citrus strawberry kiwi, chili lotus root.
Meat four legs is better than two legs is better than no legs, chicken the best protein. Children can eat more legs!
Fat nemesis: apples, winter melon, kiwi, hawthorn, mushrooms corn oats soy, potatoes
Milk soy milk white blood, pasteurized milk, soy milk soy isoflavones
Milk should not be fasting, should not be high temperature frozen with sugar! Not suitable to drink with tea, should not be eaten with chocolate through, oxalic acid affects calcium absorption. Drugs should not be served with milk and should not be heated with copper. Soybean milk should be cooked, not on an empty stomach, not add brown sugar, produce precipitation
Matching: sesame + kelp, pork liver and spinach, lamb and ginger, duck and yam, carp and rice vinegar, strawberry cereal, tofu and fish
Not as tea eggs! Tea acid combined with egg iron stimulates the stomach and affects absorption
Healthy five colors, red, yellow, green, white, black diet should not be fine
snacks: hawthorn, raisins, walnuts, almonds, chestnuts, bananas, cherries in a good mood sunflower seeds peanuts, cheese
Vitamins should not be excessive, should not be fried in a copper pan!
Eliminate tension and anxiety, exercise, should not binge drinking, control computer use time, should not have indoor pets, overheated shower. Should not abuse health products
Fruits: orange pear eat more spleen and stomach, apple potassium injury kidney, pineapple salt bubble stomach ulcer kidney disease prohibited. Banana watermelon sugar high, lychee easy to cause hypoglycemia good peel eat not rotten do not eat pickled vegetables, pickled food should not be put in the refrigerator away from light and ventilation
Do not drink cola, summer ginger cola counterproductive. Wind heat chrysanthemum honeysuckle, wind cold can
Breakfast is best whole wheat, an hour after the meal to eat fruit as little as possible cattle and sheep, do not crave sweet fat, fine, hard, full, salty, hot
Do not eat stinky tofu, fresh fungus fresh cauliflower, unripe tomatoes, sprouted potatoes, fresh fava beans, fresh lentils, rotten vegetables, discolored purple cabbage
Leftovers should not be returned to the pot, do not eat instant noodles strong tea solution on the fire. Not suitable on an empty stomach: tomatoes, oranges hawthorn, bananas, lychees, yogurt, wine, sugar
Take a walk after half an hour after a meal, walk backwards. Enjoying flowers, flying kites, jumping rope, playing shuttlecock, bowling, jogging, tiptoeing, ascending in autumn
Drinking water can also feel thirsty and then drink, from a physiological point of view at this time your body has been short of water at least 500ml, the daily replenishment of water to be enough, at least 1500ml a small amount of multiple times to drink, water is best below 30 degrees of warm boiled water, pure water should not be long-term drinking, be sure to look at what water is drunk into the body, minerals are not the more the better. Friendly reminder: the shelf life of barrel water is 15 days. Drinks try to buy paper packaging glass, should not be easy to pull cans.
In ancient times the Han Chinese had the habit of not eating vacation, barefoot on the rocks, crawling, sand bathing beach, wine
The four bad habits that endanger health: smoking, staying up late for long periods of time, alcoholism, overeating.
(The usual small health habits are also important, such as knocking on the teeth, swallowing jin, combing the head, turning the eyes, etc.)
Fear of fire you should eat more colorful vegetables and fruits; eat less fatty meat refuse fried food; eat less sweets and processed foods to coarse grains and cereals; ensure rest and exercise to improve immunity; rinse your mouth after meals and brush your teeth every day with dental floss.
To food diversity, cereal-based, coarse and fine mix
Eat more vegetables and fruits and potatoes
Eat dairy beans and water or soy products every day
often eat appropriate amounts of fish, poultry, eggs and lean meat
Eat less cooking oil dosage control, eat light reduce salt intake (25-30g oil 6g salt)
Do not eat too much exercise every day to maintain a healthy weight
Allocation of three meals should be reasonable snacks appropriate (3:4:3 snacks to yogurt and nuts mainly)
Drink enough water every day and choose beverages wisely (plain water, lemon water, fresh tea and soy milk, freshly squeezed milk juice, stay away from sweet drinks)
Eat fresh and healthy seasonal food (less squash sauerkraut kimchi ham bacon)
After talking about diet to talk about work, work is not only the work itself, need to relieve their own pressure to regulate their emotions. The posture of the work is also very important.
Work for more than half an hour need to move the cervical lumbar spine, tiptoe to pull the tendons. Every day for a long time on this computer need to quote green tea to prevent radiation. Computer people: green tea in the morning, chrysanthemum in the afternoon, fatigue wolfberry, cassia at night.
Night shift people should eat more fruits and vegetables, supplement sleep, eat more offal and lean meat at night to supplement vitamin A; stay away from greasy night snacks, grapefruit tea soy milk and porridge is a good product.
Outside meals should pay attention to the dining environment hygiene, the dishes should be light, you can take a daily multivitamin tablets.
White-collar workers should pay attention to the dinner is not too rich, must eat breakfast, drink less coffee, drink alcohol in moderation, avoid eating too fast, pay attention to drink enough water.
Self-adjustment and relaxation after work is also important. Cultivate a variety of hobbies and interests, and make friends with like-minded people.
Combine work and rest: tomato work method: after 25 minutes of work, 5 minutes of rest (not brain, suitable for walking, drinking water, stretching exercises, closing eyes to rest)
Quit smoking and limit alcohol, comprehensive physical examination, healthy diet, fitness program, work attitude.
Exercise is essential, advocating at least three times a week, no less than one hour each time. Effective exercise not only enhances cardiopulmonary function, but also improves overall function improves metabolism promotes blood circulation.
Exercise muscle is a must, health care aspects to see the spine and lower limb strength.
Learn to exercise scientifically and pay attention to self-protection to prevent sports injuries.
The best time to sleep: 10:00 p.m. – 6:00 a.m.
Be careful with colds and fevers: “No medicine if you can regulate, no injections if you can take medicine, no infusions if you can take injections.”
Human body activities should be in accordance with the four seasons: spring birth, summer growth, autumn harvest, winter storage.
You don’t need a doctor’s prescription to eat radish in winter and ginger in summer.
A healthy work and rest schedule is shared below.
7:00 Wake up
7:00-7:20 Brush your teeth before breakfast
7:20-8:00 Eat breakfast
8:30-9:00 Avoid exercise
9:30 Start the most difficult work of the day
10：30 Give your eyes a break from the screen
11：00 Eat some fruit
12：30 Bread with some beans and vegetables for lunch
13：00-14：00 Take a half-hour lunch break
16：00 Drink a cup of yogurt
17：00-19：00 Exercise
19：30 Eat less dinner
20：00 Watch TV or study
22：00 Take a hot bath
22：30 Go to bed
(9-11pm for immune cell detoxification, you should be quiet or listen to light music; 11pm-1am, liver detoxification needs to be asleep; 1-3am, bile detoxification; 3-5am, lung detoxification; 5-7am, colon detoxification, cultivate good regular bowel habits.)