Healthy lifestyle： how to eat and run at all ages can prolong life.
Editor’s note:September 1st is the National Healthy Lifestyle Action Day. With the improvement of living standards, people pay more and more attention to a healthy lifestyle. What kind of lifestyle is healthy? On the occasion of the National Healthy Lifestyle Action Day, let’s have a good talk with you!
[diet]
A lifetime diet plan! Eat green vegetables at 40 and yellow food at 50.
Every age group has different needs for nutrition. Although they are all based on nutritional balance, they should be slightly focused.
▲ Eat less processed food at the age of 20.
At the age of 20, the body function is active and the metabolic rate is faster, so the energy intake is correspondingly higher. However, make sure you get your energy from nutritious foods, such as whole grains, vegetables, fruits, eggs and beans, and don’t rely too much on processed foods.
When your body is active, you need not only more energy, but also important nutrients that can help convert calories into energy. These important nutrients include B vitamins, which are found in oats, lean meat, most kinds of vegetables, milk and other foods.
▲30-year-old eats vegetables and protects skin.
At the age of 30, the pressure of life is increasing. Eating some whole grains and protein-rich foods every meal, avoiding junk food, will help to relieve stress and balance blood sugar. And continue to supplement B vitamins.
Wrinkles usually begin to appear at this stage, so you should eat more fruits and vegetables to increase your body’s antioxidant capacity. Colorful fruits and vegetables are the best way. Eat more orange, red and purple foods, such as sweet potatoes, carrots and purple cabbage.
▲ Eat more green vegetables at the age of 40 to protect the liver.
At this age, the pressure of life and work is relatively high, and when the pressure increases, the level of magnesium in the human body will decrease. You can supplement magnesium by eating a lot of green leafy vegetables or dietary supplements, which can help relax muscles, improve sleep and balance hormones.
From the age of 40, we began to feel the change of age obviously. The joints began to ache and wrinkles began to increase. Taking a lot of nutrients with antioxidant and anti-inflammatory effects from colorful vegetables can help delay the appearance of the above symptoms.
▲ Eat more yellow food at the age of 50.
Usually, heart health problems are easy to stand out at this age. It is suggested that people of this age should do more regular exercise, be alert to the intake of salt in the diet, and eat a lot of vegetables and fruits to absorb dietary fiber and antioxidants, which is particularly important for protecting heart health.
In the decade from 40 to 50, you may have obvious vision loss. Lutein is concentrated in the macula of retina, which can help protect eyes. In order to slow down this change, you can eat more foods rich in lutein, such as spinach, cabbage, cauliflower, yellow pepper, pumpkin, high-quality eggs and milk.
At the age of 50, the traces of time began to show clearly on the skin. Therefore, we have another reason to eat a lot of orange, yellow and green vegetables. These foods provide a lot of carotenoids that can effectively fight skin damage. [detailed]
Reasonable diet and balanced nutrition
Reasonable diet is one of the four cornerstones of health and the foundation of health care.
▲ Physical health and nutrition complement each other
Traditional Chinese medicine attaches great importance to the relationship between diet and health care, and believes that a proper diet is the basis for living and prolonging life. A balanced diet guarantees the human body’s nutritional needs and healthy life to the greatest extent. Human foods are diverse, and the nutritional components contained in various foods are not exactly the same. Therefore, a variety of foods are needed to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Traditional Chinese medicine believes that the human body has different constitutions, and all foods also have the characteristics of warmth, coolness, moistening, dryness, tonic and diarrhea. In the choice of food, attention should be paid to the suitability of the human body’s constitutional attributes. The so-called "those who are suitable for health care, those who are not suitable for health care".
▲ "Potato" is my first.
Potatoes include potatoes, sweet potatoes, cassava, etc. Potatoes contain a lot of vitamins and have the effect of tonifying strength. The best way to eat is steaming. On this basis, you can add some tricks, such as baking sweet potatoes with cheese. Especially suitable for qi deficiency, lack of vitality, often feel tired, short of breath, spontaneous sweating and so on.
▲ Excellence in "Valley"
Cereals include rice, flour and miscellaneous grains. Millet enters the spleen, stomach and kidney meridians, which can strengthen the spleen and stomach, nourish yin and nourish blood. It is best to drink a bowl of millet porridge every morning. It is especially suitable for people with peaceful constitution, harmonious yin and yang, qi and blood, moderate posture, rosy complexion and full of energy.
▲ Blood "meat" is affectionate.
Animal foods include livestock, poultry and fish. Turtle can strengthen yang and tonify yin deficiency, and it can be made into Lycium barbarum Shayuan turtle soup, which is drunk twice a month, especially for people with yin deficiency constitution, such as thin body, dry mouth and dry throat; Mutton is rich in protein. Chinese medicine believes that it can tonify kidney and strengthen yang, warm the middle and dispel cold, especially suitable for people with yang deficiency, insufficient yang, tepid hands and feet, fear of cold and fear of cold, and people with yang deficiency can drink mutton tofu soup once a week; Donkey meat, "Rihuazi Materia Medica" pointed out: "Donkey meat can relieve anxiety and stop wind madness." It is a good product to improve qi stagnation. You can eat lobster sauce donkey meat once a week, especially for people with qi stagnation, qi stagnation, depression and worry about fragility. [detailed]
[Sports]
Science has proved that running can prolong life.
According to the French magazine "Ms. Figaro", the latest research in the United States shows that every hour of running can prolong life by 7 hours.
The latest research shows that running is the best way to prolong life. At the end of March, the journal Progress in Cardiovascular Disease published a study by researchers from the University of Iowa. The study shows that even if you smoke and drink occasionally, the average life expectancy of people who run regularly is three years longer than that of people who don’t run. [detailed]
"Walk a hundred steps after a meal and live ninety-nine" is accused of being unreliable.
People often say that "you can live ninety-nine if you walk a hundred steps after a meal." In modern society, the pressure of work during the day is great, and walking after meals has become a "standard" in many people’s lives. However, Qian Popo of Wuhan Evergreen Garden went out for a walk not long ago and suddenly fainted.
Expert’s comment: Walking slowly after a meal is good for health, and walking fast is easy to hurt digestive function. Especially for the elderly suffering from coronary heart disease, hypertension and other diseases, don’t go quickly after meals, otherwise it will increase the heart load, make the blood supply to the heart and brain insufficient, and cause dizziness, dizziness, fatigue, numbness and other symptoms. [detailed]
A brisk walk of 6,000 steps is enough.
Walking is the most affordable way of health care. A few days ago, researchers at Stanford University in the United States analyzed the activity level of residents in 46 countries and regions around the world based on the number of walking steps per day. The results show that Hong Kong, China and Chinese mainland are the top two favorite places to go.
Lu Yuanzhen, a professor of sports sociology at South China Normal University, said that in order to be healthy, 10,000 steps should be taken every day, but this 10,000 steps should also be considered according to the situation. If you walk slowly, including sporadic walking every day, 10,000 steps of exercise is acceptable, but if you choose to walk quickly, 6,000 steps a day is enough. [detailed]
[Life routine]
"Don’t eat after noon" regimen is very harmful! Gastrointestinal damage is particularly serious.
"Don’t eat after noon, especially at night!" In the eyes of many people who love "keeping in good health", this statement is deeply rooted in people’s hearts, but this practice is really out of the question for cheat people.
Recently, it was reported that a 29-year-old man insisted on not eating dinner for five years, resulting in two large ulcers in his stomach.
The saying "no food after noon" comes from Buddhism, "no food after noon, less appetite, can reduce the desire of men and women; Can get a light body and mind, let the stomach get a proper rest … ",for monks, after each meal, they mainly meditate and practice, which consumes less calories. For those of us who have to walk thousands of steps every day and whose brains need to run rapidly, it is really unscientific to stop eating after lunch. [detailed]
Meridian sleep health? It’s dangerous for three kinds of people to take a nap!
According to the health preserving theory of TCM, "meridian sleep" is a good way of health preserving, and "noon" is the time when the body’s menstrual qi "unites yang", which is beneficial to nourishing yang. However, recently, some German scholars pointed out that taking a nap in three groups of people who are overweight by 20%, have low blood pressure and have serious obstacles in the blood circulation system has disadvantages rather than advantages.
"This is not unexpected." Chief physician Zhang Ming, a cardiovascular expert at Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said. The key to taking a nap is to find the right rest time for different people. For overweight people, taking a nap can easily aggravate obesity, so you might as well sleep for 20 ~ 30 minutes before lunch instead.
For people with low blood pressure, when taking a nap, the blood flow is slow, and the blood with high viscosity is easy to form thrombus on the blood vessel wall, which may induce the risk of stroke. Patients with low blood pressure should not take a long nap, and it is best to take half an hour. [detailed]
The length of life is not because of aging and illness, but depends on it!
Don’t stay up late, go to bed before 11: 00 at night. Get up at 7: 00 in the morning. Take a nap for half an hour at noon.
The emperor’s breakfast, the minister’s Chinese food and the beggar’s dinner.
According to the advocacy of many health experts, it should be: have a full breakfast, have a good lunch and eat less dinner. But in reality, many white-collar workers and workers just skip breakfast, make do with lunch and have a full dinner.
It is easy to get cholecystitis if you don’t eat breakfast for a long time, and it is easy to get stomach trouble if you don’t eat lunch on time. No picky eaters, no smoking, no drinking. Be sure to eat more vegetables at every meal. [detailed]
【 Precautions 】
Want to live a long life, remember the six "micro" of health
Recently, scientists have suggested that being slightly fat (10% slightly overweight), slightly cool (about 20 degrees), slightly hungry, slightly sweaty, slightly stupid and smiling are easy to live a long and healthy life. Reasonable diet is an important part of health management, which should not only pay attention to nutrition, but also prevent overnutrition. At the same time, we should also pay attention to how to clean up free radicals in the body. The main measures are: mastering the dietary balance, controlling the total amount, living within our means, and not being partial to food or overeating according to our own hobbies. [detailed]
Are you still wiping your face with this towel? Really sweat for you.
Towel is a three-dimensional fiber fabric with terry. Frequent use will make the terry layer remain dirty and difficult to clean.
People’s Hospital of Peking University once conducted an experiment: new towels, towels that have been used for 3 months and towels that have been used for more than 6 months were cultured separately. It was found that the colonies of new towels were about 100 orders of magnitude per square centimeter, and those of towels that were used for 3 months were about 10,000 orders of magnitude, while those that were used for 6 months were almost full of colonies, about 1 million orders of magnitude.
Therefore, it is recommended to change towels in two to three months. [detailed]
Does the bowl soak or not? Bacteria will grow wild.
Modern families are mainly small families with three or four people, and many families only cook once a day, so sometimes, when they are lazy, they like to soak the bowl first and save two meals to wash. In this process, bacteria began to breed constantly, causing harm to family members. It is suggested that used bowls and chopsticks should not be soaked in the basin for too long, and should be cleaned within 4 hours. [detailed]