What's the healthiest day like? Don't miss the 3 best health moments

2018-11-05 people's net - people's health net

The healthiest day ever should be like this

5 to 6: wake up and get more sleep

Many older and middle-aged people "can't sleep and wake up early," but according to Laura, a registered dietitian in the United States, getting enough sleep and rest of the brain is the only way to ensure a quality day. If you wake up early at 5:30 in the morning, try to get as much sleep as you can. If you can't get to sleep, you can close your eyes and relax.

6:30: stretch

Exercise is a fuel to kick start the day. When your body is fully awake from sleep, taking a short workout can speed up metabolism and boost mood throughout the day, said Karen ansell, co-author of the us food calendar. Do a simple exercise for 10 to 20 minutes every morning. It is recommended to do gentle and gentle exercise, such as stretching, walking, yoga, tai chi, etc. You can prepare your sports shoes and clothes before going to bed at night.

7 to 8 p.m. : eat a nutritious breakfast

The main force of most people's breakfast table is the starch food such as steamed buns, Fried dough sticks and pancakes. But zhu huilian, a professor at the school of public health at sun yat-sen university and a member of the geriatric nutrition branch of the Chinese nutrition society, said that people work and study hard in the morning and need a high-nutrition breakfast to ensure blood sugar supply and maintain efficient brain operation. Her daily breakfast includes a glass of milk, a cup of coffee, a small portion of fruit, two scoops of soya beans and, most of the time, an egg, in addition to starchy foods.

10: eat a small handful of nuts

"Elderly people are advised to take extra meals around 10 o 'clock as their chewing function has decreased and their digestion speed has slowed down." Zhu huilian said that the principle of scientific meal is, it is best to supplement the relative lack of nutrients in the day's diet. For example, some people can eat more meat and less fruits and vegetables in the morning. You can also eat some nuts, which is good for cardiovascular and cerebrovascular health. Hazelnuts, walnuts, almonds and pine nuts are all good choices.

11.30am to 12.30pm: enjoy "" miscellaneous" "lunch

'lunch must be diverse,' says Ms. Zhu. Office workers can order a vegetarian dish, a meat dish, a meat and vegetable dish with a bowl of soup. Old people must make lunch "miscellaneous", fry as much as possible when several ingredients. For example, when frying vegetables, put a bit of mushroom, when making meat vegetables, put a bit of carrot ding, cucumber ding, each kind of vegetable quantity is not big, but kind, color should be as rich as possible. 【 】 in detail

There are three best times of the day

Hour hour (7~9 am), stomach meridian in order. At this time, the human body's gastrointestinal digestion and absorption is the strongest, nutrition to all organs, the best time to nourish the viscera. The hour is also the time when the heaven and earth Yang qi is the most flourishing, the qi blood stream is poured in the stomach classics, the breakfast with rich nutrition can provide rich raw material to the stomach, bring into play thereby "accept accept and decompose ripe valley" function. As recorded in the book "an inquiry of the su-wen and a different view of the meridians" : "the intake of qi into the stomach, the dispersing of qi in the liver, and the cultivation of qi in the tendons. The stomach is fed with air, the stomach is fed with air, the stomach is fed with air, the veins are fed with air, the lungs are fed with air, the lungs are exposed to all the veins, the fur is transported, and the hair veins are joined with essence." Visible, health should start from the stomach.

Time raises the stomach to notice the following: 1. Breakfast wants to eat the hot food. Human body gas blood gets hot line, meet cold then coagulate, ingest cold food can make gas blood not free, thus "internal injury spleen and stomach, a hundred diseases by living". Have a reasonable breakfast. Want to have dry have thin, cereal food is absorbed hind can complement energy quickly, can eat some egg, bean product, lean meat to wait additionally, eat a bit of fruit and vegetable appropriately. Avoid getting too greasy. Eat too much meat or too greasy food, will increase the burden of gastrointestinal, can choose a variety of porridge, oatmeal, soy milk, sesame paste, and so on.

At noon (11 to 13), the heart scripture is in order. "The heart, the official of the emperor, the god," is mentioned in "the mystery of ling LAN". Noon is the time when the Yin and Yang of the human body alternate, the exchange of qi and blood. It is recorded in the huangdi neijing that "when the Yang qi is exhausted, it lies down; when the Yin qi is exhausted, it detaches". Nap wake up can rub hands, palm has a pericardium of the big points - Lao gong points, rubbing this point can refresh the brain, afternoon not tired.

The three jiao meridians are in season. As long as you are in bed, you will be in good health. When you are in peace and sleep, you can relax your whole body, have enough vital energy and blood in the three jiao, and you can make full use of your luck to walk the water.

Do 3 things before bed to help you sleep. 1. When combing with the fingers: there is a trick called "taking five classics" in Chinese medicine massage. At night before going to bed, you can use ten fingers as a comb. 2. Warm water soak feet: the kidney of the human body starts under the feet, and warm water soak feet can warm the kidney and nourish the kidney meridian, achieving kidney-tonifying effect. 3. Pounding on the back: "late pounding on the back, good for sleep". Please ask your family for help before going to bed. 【 】 in detail

Ten actions for good health

Bond university clinical nutrition researchers have come up with 10 recommendations to help us develop a healthy body.

Keep a regular diet. Eat at a set time each day and try to maintain the same amount of time. A regular diet helps to avoid high-calorie snacks and drinks.

Eat healthy fats. Choose healthy fats from nuts, avocados or fish over fast food. Some fine pastries contain trans fats, which can increase the risk of heart disease.

3. The walk. Walk 10,000 steps or one hour per day (for seniors) depending on their physical condition. Get off one stop early and walk home or to work.

Take healthy food with you when you go out. It is recommended to use fresh fruit instead of high-calorie snacks such as crisps and biscuits when going out or on an outing.

Check labels frequently. Check food labels for fat, sugar, and salt.

Eat less. Serve on a smaller plate, drink a glass of water and rest for five minutes. Then, depending on your hunger, eat some more vegetables and fruits.

Break the sedentary routine. Being sedentary can lead to overweight and obesity. Reducing sedentary time and increasing physical activity are good for health. When available, try to choose a standing position.

Drink lots of water. Be sure to drink at least 1.5 to 2 liters of water a day, or use fresh juice to transfer your taste buds.

Eat slowly. Don't eat as you walk along the road, sit at your desk and chew your food. Slower eating speeds can signal satiety in the brain and reduce the burden on the gut.

Eat enough vegetables and fruit every day. Fresh fruits and vegetables have high nutritional value and low energy. Plenty of fruit and vegetables help reduce the risk of cancer and coronary heart disease. 【 】 in detail

How can a nap be healthy and productive

How long do you take a nap? When to sleep? How can you wake up refreshed? Sleep experts offer a few keys to a healthy and productive nap.

The art of healthy naps lies in its regularity

The purpose of taking a nap is undoubtedly clear, but it takes practice to complete a high-quality nap that allows the body to recover deeply. Once you get the hang of it, it will always be tried, like riding a bicycle -- never forgotten.

According to the study, it only takes five to 10 days of training to master this lifelong benefit: "for naps, the ideal thing is to have some regularity and set your body clock for rest before you start the afternoon. The human body, by nature, is best placed to rest around 1pm, not 4pm or later.

Best time to nap: 15 to 20 minutes

Do we all feel more tired after waking up than before we go to bed? If so, it's because we sleep too long.

Expert research has found that the best time to nap is between 15 and 20 minutes. But once you become a habit, you automatically wake up after 20 minutes."

The trick to falling asleep quickly

In order to quickly put yourself to sleep, you need a stimulus that triggers a related biological mechanism for sleep. "" it's best to pick up a pleasant image, such as a holiday photo or a poster taped to the office," "the expert explained.

He found that people spent four to five minutes looking at the detail in front of the image, moving from the center to the edge, and then looking at it loosely by the spiral line. Thus to have a comprehensive understanding of this picture, in the mind has a general concept. "Once we have this concept, we start thinking about the image, from the center of the image to the edge, and each time we think about it, our desire to rest is stronger."

Morning exercise before breakfast is harmful to health and normal metabolic function

Exercising first thing in the morning is something that some people take for granted. However, new research by scientists at the university of tsukuba in Japan has found that the way an empty stomach works affects energy and carbohydrate balance, producing negative results.

Tosan fuping, a professor of sports nutrition at the university of tsukuba, studied nine healthy women who performed moderate exercise daily. The subjects measured their metabolic rate at 22 o 'clock on the first day of the study, going to bed at 23 o 'clock until 6 o 'clock the next morning, and then taking three meals at 8 o 'clock, 12 o 'clock and 18 o 'clock. One group of subjects took a 60-minute treadmill workout at 6:30 with 50% vo2 Max, while the rest stayed quiet in their seats. The results showed that participants in the pre-breakfast exercise group had higher energy metabolism and oxygen consumption throughout the day compared with those in the sedentary group. Energy in the state of negative balance, normal metabolic function blocked.

Exercise when the body is at its lowest point and the nutrition supply is insufficient, not only is it difficult to maintain the body's energy and carbohydrate balance during the day, it is more likely to lead to the occurrence of exercise accidents. Instead of exercising, sit still. In particular, women who try to slim down by skipping breakfast and exercising intensively may have "lost the watermelon and picked up the sesame", which has the opposite effect.