A, self-care to do
1.Thinking should be loose
2, hands and feet to move
3, belly to be empty
4, the brain to use
Second, good health, starting from a good mood
1.Peace of mind and peace of mind.
2, most long-lived people have good psychological quality: tolerant of others, not excited about things, overcome antagonism, strict discipline and leniency to others.
Third, life lies in proper exercise
Daily physical activity of 6,000 steps is required. The following is the approximate amount of exercise for daily activities: daily basic activity = 2,000 steps; bicycle 7 minutes = 1,000 steps; mopping 8 minutes = 1,000 steps; taijiquan 8 minutes = 1,000 steps; walking at medium speed 10 minutes = 1,000 steps.
1, moderate exercise benefits;
2, the way to choose exercise;
3, the intensity of exercise should be appropriate;
4, the appropriate degree of exercise rely on their own grasp, to the next day there is no fatigue, still want to exercise as the standard.
Fourth, the elderly maintain good eating habits
1, the basic requirements: light, light-based, nutritious.
2.Three more and three less
Three more is: more water, more vegetables, moderate amount of fruit, more protein
Three less is: less salt, less sugar, low fat
3.One, two, three, four, five
One refers to the daily consumption of a bag of milk, containing 300mg of calcium.
Two refers to the daily intake of 250-350 grams of carbohydrates, weight control, blood sugar control.
Three refers to enter three portions of high protein food every day, one or two lean meat counts as one, two or two fish and shrimp each counts as one, a large egg counts as one.
Four refers to the four words: coarse and fine, not sweet and not salty, three, four, five meals, seven or eight minutes full.
Five refers to the daily intake of 500g of vegetables and fruits (400g of vegetables, 100g of fruits).
4, red, yellow, green, white, black
Red: tomatoes red wine 50ml per day, up to 100g.
Yellow: yellow vegetables, carrots, pumpkin, sweet potatoes.
Green: green tea, cucumber, celery, capers.
White: oat flour and oatmeal.
Black: Black fungus 10-15g / day or seaweed, nori 30-50g / day.
Colorful, colorful, green-based.
5.Selectable food and restricted food
(1) Selectable foods include.
Vegetables, especially green leafy vegetables ;
Fruits ;
Skinless poultry, meat, fish
Coarse grains, beans, pasta, potatoes
Vegetable oil, olive oil, corn oil
(2) Restricted foods
Fried foods;
Fatty parts of beef and lamb;
Shrimp and other shellfish;
Eggs, whole milk, ice cream;
Cakes, cream, mayonnaise.
The Dietary Guidelines for Chinese Residents (2007) suggests that the principle of interchangeability and variety can be used to prepare three meals a day. The same type of exchange: food for food, beans for beans, meat for meat.
V. Active smoking cessation and alcohol restriction
1, quit smoking is the most effective measure to prevent cardiovascular disease in hypertensive patients.
2, hypertensive patients who have the habit of drinking alcohol should be recommended to limit the amount of alcohol consumption, the daily amount of ethanol for men does not exceed 20 to 30g; women do not exceed 10 to 20g.
3, avoid binge drinking, alcohol abuse.
Six, to ensure adequate sleep