How to maintain a healthy lifestyle? In addition to quitting smoking and limiting alcohol, according to authoritative experts’ opinions and domestic and foreign research, 10 healthy lifestyles are summarized, and 10 "ones" are remembered in life.
Exercise for a quarter of an hour every day.
The Lancet, an international medical journal, published a tracking and analysis of 416,000 people’s health data for an average of eight years, and found that exercising for a quarter of an hour every day can live an average of three years longer. If a person can’t spare 15 minutes a day, it is extremely irresponsible to himself.
Riding a bike on the way to work, going out for a brisk walk and jogging after dinner … There are too many exercise methods, just whether you go or not.
2. One serving of whole grains per meal
We eat too much polished rice and too little whole grains. According to the survey report "Coarse Grains Intake of Adult Residents in China in 2016", more than 80% of adult residents have insufficient intake of whole grains. Cereals are an important source of B vitamins in the diet, and they are also rich in dietary fiber. "Dietary Guidelines for China Residents 2016" advocates the daily intake of 250-400g of cereals and potatoes, including 50-150g of whole grains and miscellaneous beans and 50-100g of potatoes, which is roughly equivalent to 1/3 to 1/2 of the staple food.
Eating whole grains is actually very simple. For example, instead of just eating white rice, add miscellaneous beans (red beans, mung beans, kidney beans, peas, etc.) and miscellaneous grains (brown rice, barley rice, shredded corn, oats, etc.) when steaming rice.
3. Go to sleep before eleven o’clock at night
Sleep is the main way to eliminate fatigue. If there is a serious lack of sleep, it will not only cause fatigue, but also bring diseases.
According to Chinese medicine, Zishi (23: 00-01: 00) is the "duty" of the gallbladder meridian of foot shaoyang, the time for bile to bring forth the new and bone marrow hematopoiesis. At this time, it is the beginning of physical recuperation and repair, and you should sleep. Those who fall asleep before childhood have a clear mind and rosy complexion the next day.
4. Keep a good mood
In the past, we often said that we should "keep your mouth shut and keep your legs open", but today we want to tell you that we should "settle our hearts and adjust our emotions". Perhaps it is the key for middle-aged men to stop drinking, socialize less and exercise more, but it is more important for women to settle down, be emotionally stable and make more friends, because women are different from men.
5. Sit for an hour and be active
Sedentary and inactive people, blood circulation slows down, blood viscosity will also increase, blood circulation is blocked, and natural diseases are also prone to occur.
It really doesn’t make sense to get up and exercise for 5-10 minutes every hour after sitting for a long time, no matter how busy the work is and how interesting the game is, even refusing to give way to health for 5 minutes.
6. Drink enough milk every day
Milk is known as "white blood" and its importance to human body can be imagined. Its nutrition is almost all-round, and it is rich in calcium, fat and protein. Milk is closely related to our bone health and is the preferred food for calcium supplementation.
The Dietary Guidelines for China Residents (2016 Edition) suggests that the recommended daily intake of milk and dairy products is 300g. Take the ordinary 200 ml bagged milk for example, it is enough to drink one or two bags a day.
7. One catty of vegetables and half a catty of fruit every day
Swedish researchers conducted a 13-year follow-up study on more than 70,000 Swedes, and found that compared with people who eat five servings of vegetables and fruits every day, the life expectancy of people who don’t eat vegetables and fruits every day is reduced by an average of three years.
A diet of one catty of vegetables and half a catty of fruit a day has been advocated for many years. "Dietary Guidelines for China Residents 2016" advocates that there are vegetables in meals, and it is recommended to consume 300-500 grams per day, and dark vegetables should account for 1/2. To eat fruit every day, it is recommended to eat 200-350 grams of fresh fruit every day. Fruit juice cannot replace fresh fruit.
8. Eat a handful of nuts every day
Researchers from Imperial College London and Norwegian University of Science and Technology have found that 20 grams of nuts a day can reduce the risk of coronary heart disease by nearly 30%, cancer by 15% and premature death by 22%.
Nuts contain a lot of unsaturated fatty acids, high-quality plant proteins and minerals, which are beneficial to human health. It is recommended to eat a little every day, but don’t eat more, not more than 50 grams (that is, one or two), eat a few walnuts, eat a few peanuts, and try to have as many kinds as possible. It is best to regard nuts as part of breakfast.
9. Eat a catty of fish every week
Eating meat has a saying that "four legs are not as good as two legs, and two legs are not as good as those without legs", and "without legs" is fish. Animal food is preferably fish and poultry, with relatively low fat content, and fish contains more unsaturated fatty acids. It is recommended to eat 280-525 grams of fish every week, which is about half a catty to a catty.
10. Drink no less than one liter of water every day.
Water is the source of life, which accounts for about 75% of our body weight. Drinking enough water is very beneficial to the efficient operation of the brain, reducing the formation of stones and ensuring the health of the urinary tract.
Adults are advised to drink 7-8 cups (1,500-1,700 ml) of water every day, and it is recommended to drink boiled water and tea, and not to drink or drink less sugary drinks.
In this era, our quality of life has been greatly improved, and infectious diseases are no longer a big problem. What really threatens us today are mental disorders such as cancer, coronary heart disease, diabetes, cardiovascular and cerebrovascular accidents and depression. However, the initiative of these diseases is in our own hands, starting from the daily life, starting from the details, starting from all aspects, we must take good precautions and believe that everyone can enjoy health.
(Original title: Wake up! How many people are short-lived because of lifestyle problems! Remember 10 ones for a healthy life, and live a hundred years easily! )
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