"Ginger slices in cola"
"Add bird's nest/ peach gum "
"Put Chinese medicine in milk tea"
"..."
"..."
or above are actually "fake health preservation".
According to the "Generation Z Nutrition Consumption Trend Report" released by Xinhuanet , young people are the mainstream of health and wellness consumption, accounting for 83.7% of the market size at the age of 18-35.
Interestingly, the health characteristics of young people tend to be more personalized, such as "soaking wolfberry in a thermos cup", "adding bitter melon in a coffee", "adding latte with turmeric "... These special drinks are also more in line with the health trend of young people.
is actually not just young people. The "health preservation method" that many middle-aged and elderly people are actually wrong! As you raise it, you may develop illness.
1. Diet is light, simple and simple, and vegetarian food
people have changed their dietary habits. In the past, they like to be spicy but now they prefer to eat simple and simple food, thinking that eating vegetarian food is healthier.
Studies have shown that compared with omnivorous people, the risk of all-cause mortality, cardiovascular and cerebrovascular diseases and circulatory diseases have been significantly reduced. Moreover, vegetarians often suffer from hypertension, , diabetes, and cancer, which is lower than those of omnivorous people.
But in fact, vegetarian food can also cause fatty liver .
Blind vegetarian diet is prone to protein deficiency or amino acid imbalance, leading to the formation of malnutritional fatty liver.
And since vegetarians are more likely to feel hungry, They often make up for their energy needs by intake of more staple foods, which can easily cause excessive caloric intake, thus forming fatty liver.
Therefore, for vegetarians, eating vegetarian food is feasible, but reasonable combination is important. Try to meet the following 3 points:
. Main grains are the main
Balanced vegetarian food suggests increasing the proportion of whole grains and soybeans in the diet. Soybeans are an important source of high-quality protein for vegetarians, and are also rich in B vitamins and unsaturated fatty acids, which can meet the energy needs of the human body.
, sufficient vegetables and fruits
, etc. This type of food is an important source of nutrients such as dietary fiber and trace elements. Vegetarians should consume at least 500 grams of vegetables every day.
, edible fermented soy products
Plant-based foods basically do not contain vitamin B12, but through fermentation, some soy products can synthesize a small amount of vitamin B12, so vegetarians can supplement fermented black bean , fermented bean curd, bean paste and other fermented soy products.
2. Drink more water, at least eight cups of water per day
If you say how many cups of water per day are the healthiest, many people may have the answer to it - eight cups of water, but drinking water is not as simple as everyone imagines.
Can you drink water? The "China Water and Quality of Life Cognition Survey Report" shows that 95.3% of people do not drink water in , 65.9% of people only drink water when they are thirsty, and only 4.7% of people drink water regularly and regularly.
8 cups of water a day, is it really necessary? Drinking more water alone may have serious consequences.
When drinking a lot of water, the water will dilute the concentration of sodium ion in the extracellular fluid, reducing the osmotic pressure of , and , thereby causing the water to retention in the cells, causing cellular edema, that is, water poisoning . Water poisoning can cause nausea, confusion in consciousness, drowsiness, , coma and other symptoms.
In addition, , Wang Yuying, chief physician of the Traditional Chinese Medicine Outpatient Department of the National Medical Hall of Beijing University of Traditional Chinese Medicine, reminded that from the perspective of traditional Chinese medicine, people with spleen and stomach deficiency and cold drink too much water, which can cause stomach pain and stomach bloating, etc. If people with particularly damp blood are particularly strong, drinking water is prone to edema, so not everyone is suitable for drinking a lot of water.
When is the right time to drink water?
In fact, through our urine color, we can help judge whether the body is really dehydrated.
Normal urine is light yellow. If you drink too much water, it will be colorless and transparent. When in a dehydrated state, the urine will become turbid. Once the color deepens and becomes obvious, you need to hydrate in time.
Of course, drinking water healthy is the most important thing to plan reasonably according to everyone's actual situation.
3. There are many benefits to walking, and there are many benefits of walking,
. However, some people get sick as they walk... In fact, this simplest exercise method also hides the difference.
Walking too many steps, joint and muscle utilization exceeds the load and cannot be relieved in time. can easily cause arthritis, meniscus damage and other problems .
How many steps should middle-aged and elderly people take to be healthier?
JAMA's latest study by the flower girl, the research team found that Middle-aged and elderly people can reach the highest value (70%) of reducing the risk of death by walking 7,000 steps a day. More than 10,000 steps will not further reduce the risk of death.
The more you walk, the better, nor the faster you are.
For middle-aged and elderly people who have the ability to exercise, they can take medium speed (90~120 steps/minute) or fast walking (120~140 steps/minute); For elderly people with underlying diseases or cardiovascular and respiratory diseases, it is recommended to walk 60-90 steps per minute.
4. The more health products you eat, the healthier you will be
As there are more and more physical problems, many middle-aged and elderly people will buy health products. Can taking health care products every day really prolong your life?
Remember, the essence of health care products is a special type of food. It is not a medicine and cannot treat any disease. The nutrients it contains are not comprehensive and cannot replace the nutrients .
is more important than buying so-called health care products:
- Eat coarse grains in moderation
According to the Dietary Guidelines , the primary principle of diet is diversification, mainly grains, and the combination of coarse and fine. It is recommended that the elderly should consume 150 grams of coarse grains per day.
- Eat more oats and potatoes
Oats are rich in dietary fiber, which helps lower blood lipids; potatoes can promote gastrointestinal motility and reduce the possibility of dry and hard stools and difficulty in defecation.
- Color matching
It is recommended that vegetables are at least half of the dark color vegetables every day. Colorful foods can not only increase appetite, but also provide diverse nutrition.
There are many ways to maintain health. Choosing the one that suits you and will not cause physical discomfort is the real way to maintain health. Otherwise it is "fake health preservation".
Reference materials:
[1] "Contemporary young people in health care, put Chinese medicine in milk tea". Zinc scale. 2022-08-23
[2] " International Vegetarian Day | Is it necessary to be healthy to eat vegetarian food? Not everyone is suitable for vegetarianism. Healthy China.2020-11-25
[3] "Not more, the better? JAMA Sub-Issue: 7,000 steps a day can minimize the risk of death.》China Biotechnology Network.2021-09-04
Reprinting of
is prohibited without authorization from the author
