Taking care of health has gradually become a matter of great importance to many people. In fact, health sometimes does not need to "invigorate the teacher and move the crowd", and stop one's steps appropriately-to "be lazy". It is easy to achieve the effect of health preservation during rest, and you can "long life" without any trouble.
-1- Ten “good habits” to pay attention to
, former deputy minister of the Ministry of Health of China Be accustomed" but you must pay attention to it!
1. Fruits can be eaten or not
Chinese people, especially men, often eat fruit in a low proportion. Many people think that fruits are snacks, which can be eaten or not. In fact, fruit contains minerals necessary for the human body but cannot be synthesized by itself, vitamins that have strong antioxidant effects and prevent cell aging, and soluble fiber pectin which can significantly reduce the concentration of cholesterol in the blood.
is recommended to change from "Eat fruit before eating" to " Eat fruit before eating ". Putting fruits before meals can ensure fast digestion, effectively help control calories, supplement dietary fiber, minerals and trace elements.
2. High blood lipids can’t eat egg yolk
Cholesterol is essential for normal metabolism, 80% of cholesterol is endogenous and exogenous from food Accounted for only 20%.
Eggs contain a lot of lecithin , which is a substance that maintains memory and thinking. If you don't eat eggs or eat egg whites without egg yolk, you will lose many essential nutrients.
Eating one egg a day is a very healthy lifestyle .
3. It doesn't matter if you eat too much vegetable oil
Many people think that vegetable oil is different from animal oil.
But what everyone does not know is that vegetable oil has very high calories. provides more than twice the calories of the same weight of vegetable oil than pork, and is more than 4 times that of eel .
Excessive consumption of vegetable oil is also very harmful.If you consume 5 grams of oil a day without being consumed, you will grow 20 kg after 10 years.
The Chinese Nutrition Society recommends that in the residents' balanced diet pagoda, fats and oils are at the top level and should not exceed 25 grams per day ( half a tael ).
4. You don’t need to exercise if you are not fat or thin. For some people who are neither fat nor thin, cholesterol, triglycerides , blood sugar, bone density and other indicators are unhealthy.
If you do not exercise, your body structure is unhealthy , the ratio of muscle to fat is wrong, it will also affect your health.
5. Vigorous exercise once a week
A large amount of strenuous exercise cannot replace the fitness results of other days of exercise. People who are accustomed to sitting still have the greatest risk of acute myocardial infarction when they suddenly perform vigorous physical activity.
The exercise must adhere to the gradual and orderly progress, and must always adhere to .
6. "Smell the chicken and dance" during exercise
The morning air contains less oxygen,Especially in the woods, because plants absorb oxygen and emit carbon dioxide at night; cold in winter will stimulate the body, induce vasospasm , and increase emergencies.
In addition, the blood viscosity of is high in the morning, blood pressure is easy to rise, and the morning is still the "devil's time" for diseases such as stroke and infarction.
4-5 pm is the most suitable time for exercise in the day. Office workers can start proper exercise half an hour after dinner .
7. Climbing is the best exercise
People’s old legs are old, and when climbing a mountain, the load is very heavy, because there is a leg from bending to stretching. Some joints are broken, or articular cartilage is softened, and excessive weight-bearing activities will accelerate its degradation and wear.
Middle-aged and elderly people should avoid mountaineering and climbing as much as possible .
8. You can lose weight by eating less
Eating less can only affect the immune function, and weight will rebound .Scientific weight loss is not about dieting or not eating, but about scientifically matching diet , plus long-term adherence to reasonable exercise .
Relying on shortcuts to lose weight is not worth the gain.
9. Partial exercise can thin the waist
Exercise is the process of changing the metabolism of the whole body. Exercise first consumes visceral fat and then subcutaneous fat. Subcutaneous fat is also consumed first in places with high blood flow, such as limbs and cheeks.
Only full-body exercise can burn fat, and it must exceed 20 minutes at a time . Short-term exercise cannot lose weight, and partial exercise cannot lose fat.
10. Sweat a lot to lose weight
The water in the human body is mainly in body fluids and muscle cells, not in fat cells. After a lot of sweating, there will be a sense of thirst, leading to drinking a lot of water, and then quickly regaining the original weight.
The benefit of sweating is that it can take away part of the metabolic waste, but does not insist on proper exercise.It’s impossible to lose weight just by sweating a lot .
-2- Ten "bad habits" to cultivate
Some "bad habits" are actually the secret to forming habits when you are young. You can stay young, and you can clear enterotoxin when you have time, so that 50 years old looks like only 20 years old!
1. Talk to oneself, love small talk
1span _span 1span _span 1span_span _sp strong When you feel tense or tired, you can whisper what you want to say, which can increase your sense of security and adjust your emotions.
I often get together with my friends to complain and gossip, not to mention that I feel uncomfortable for a few hours. This can release the anxiety and anxiety in the heart, stimulate the secretion of dopamine , which is beneficial to physical and mental health!
2. Total stretch of the waist
: The effect of promoting the body blood circulation 1 _pan3spanstrong _span _span _strong14It can promote blood circulation, strengthen muscle vitality, and eliminate body fatigue. Coupled with a large mouthful of breathing, it can also increase oxygen intake.
3. Slow-folding quilt
1span _span 3span 1span _strong. A lot of waste gas, sweat and other substances, these things will be adsorbed on the quilt.
If you fold the quilt right away, it will not be easy to disperse it. At night, these harmful chemicals will be absorbed by the human body again. At the same time, it also creates a living condition for the mites on the quilt, which has an adverse effect on human health.
Therefore, do not fold the quilt in a hurry after getting up. The quilt should be spread out from the inside out, and the doors and windows should be opened for ventilation, so that the moisture and chemical pollutants on the quilt can be naturally distributed.
4. Standing to eat
3 _strong3 strong digestion _strong3span 3 Promote gastrointestinal motility,Help the food go down. Sitting and eating can make people feel relaxed, but after eating and standing up, they will feel supported, which is not conducive to the digestive system of the elderly.
5. Raise the noble legs
: Relax leg muscles and blood vessels _span3sp _span _strong14 With varicose veins, you can slowly raise your legs while lying flat, allowing blood to flow back from your lower limbs and relaxing your leg muscles.
6. Like to procrastinate
Function: no pressure, to live long life
140 It takes an hour to eat and eat slowly. Compared with people who are eager to do everything, they are used to procrastinating and living in a more relaxed and happy life.Be slower and don't let yourself live so impatiently. It is good to be under pressure. It is important to note that you must have the concept of time!
7. Eat several meals a day
Function: to relieve the burden on the stomach,Young intestines are always young
Eating small and frequent meals is not an irregular diet, but the healthiest habit, which can reduce gastrointestinal pressure and lose weight. As for how to implement it, it is to plan a day’s diet, and then eat it several times, so that it will have a good effect.
8. Love shaking legs
Effect: 3 _span3 _span _span3 _span strong Muscle relaxation, in order to avoid such a hazard, shaking your legs is a good way. However, shaking your legs in public is not so elegant and polite, nor can you develop the habit of shaking your legs as soon as you sit down.
9. Stay in bed
1span_span_1span _span3 The most simple way to prevent apoplexy when sleeping in a person's body _span 1span_strong_span3 Sleep state, if you get up right away without a buffer time, problems such as , palpitations, , dizziness, etc. will occur.It also increases the risk of stroke.
Especially in the cold winter morning, staying in the bed for five minutes before getting up, you will have a good mental state throughout the day.
10. Drink moderately
Function: promote circulation, warm the whole body p , blood circulation is not promoted , a small drink of alcohol can not promote blood circulation. Drinking before going to bed can also help sleep.
-3-four-step massage exercises
Young intestines can always be young~
The first step is
. Draw a circle in a clockwise direction to massage the position of the intestine.
Step 2
Use the hand as the contact surface,Starting from both sides of the ribs, push under the belly button to form a triangular movement line.
The third step
Start from the heart, swap and massage down to the waist.
Step 4
Sit cross-legged and keep your upper body upright with your hands behind your back.
-4-home exercise cheats
1. tapping
strong _strong 14There is also nourishing kidney effect. The teeth are not strong, indicating that has insufficient kidney qi . This is interlinked.
The key to percussion health care is persistence. It can be done every morning after getting up, after lunch, and before going to bed for about three minutes each time.
2. Arm strength training _span1 _span1 _span1 _span1 _span1 _span1 strong span3span .
Note: The content of this article is for reference only.
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