I. Reasonable diet
”People take food as the day”. There is a great deal to learn about food.
Reasonable diet can be summarized as two words: one, two, three, four, five. Red, yellow, green, white and black.
One refers to a bag of milk per day. Two refers to about 250 grams of carbohydrates per day. Three refers to three portions of high-protein food per day (one equivalent to one or two lean meat; two or two tofu; a large egg; half two soybeans; two fish and shrimp or two chicken and duck.) . Four refers to four phrases: coarse and fine, not sweet and not salty, three, four, five meals, seven or eight minutes full. Five refers to 500 grams of vegetables and fruits per day.
Red refers to red wine: drinking 50 to 100 ml of red wine daily can raise HDL cholesterol and reduce atherosclerosis in middle-aged and elderly people. But the less wine, the better.
Yellow refers to yellow vegetables: such as carrots, sweet potatoes, pumpkins, corn, tomatoes. These vegetables are rich in carotene, which can be converted into vitamin A in the body.
Green refers to green tea: the most elegant tea in the beverage. Green tea contains the most tea polyphenols, has a strong anti-oxidant free radicals, anti-atherosclerosis and anti-cancer effect.
White refers to oat flour and oatmeal: oats are richer in protein and lysine than rice and wheat, which can lower blood cholesterol and triglycerides.
Black refers to black fungus: black fungus has obvious anti-platelet aggregation, anticoagulation and cholesterol-lowering effects.
Second, moderate exercise
”Sunlight, air, water and sports, which are the source of life and health.”
Generally, middle-aged and elderly people do not advocate anaerobic metabolic exercises like weight lifting, jousting and 100-meter races, but aerobic metabolic exercises like walking, jogging, swimming, cycling, stair climbing, mountaineering, ball games, aerobics and taijiquan.
Exercise to adhere to the three principles: constant, orderly, moderate. That is, long-term regular, gradual, moderate exercise according to ability.
Usually master the “three, five, seven” exercise is very safe.
”Three” refers to the daily walk about three kilometers, more than 30 minutes.
”Five” refers to exercise five times a week or more, only regular exercise to have an effect.
”Seven” refers to the exercise after the heart rate plus age of about 170, so the amount of exercise is a medium degree.
Third, quit smoking and limit alcohol
”Smoking is harmful to health. For the sake of your health and family happiness, please quit the bad habit of smoking.
The success of quitting smoking depends on the smoker’s attitude of knowledge, faith and action, i.e. perseverance and determination.
When it is difficult to quit smoking, the relative risk of smoking is significantly reduced when the amount of smoking is controlled to less than 5 cigarettes per day.
Wine has a two-way cardiovascular regulation, moderate alcohol consumption is beneficial, but never alcohol abuse.
Fourth, the psychological balance
”Be happy with what you have”. Maintaining a good and happy mood can resist various adverse factors in the internal and external environment of the organism, which is conducive to good health. Among all health care measures, psychological balance is the most critical one. A healthy mind is: cheerful, easy-going, kind-hearted, helpful, diligent in limbs, regular in life, love of labor and sports.