Choosing a healthy lifestyle is the simplest, most economical and most effective way to get health and reduce diseases.
A healthy lifestyle includes many contents, mainly including the following six aspects: 1. Reasonable arrangement of diet includes two aspects: healthy diet and good eating habits. A healthy diet means that the diet should be rich in essential nutrients and at the same time avoid or reduce the intake of unhealthy ingredients.
Good eating habits include eating regularly, insisting on breakfast, not having enough food before going to bed, chewing fully, not being distracted when eating, maintaining good eating mood and atmosphere, etc. Adults' daily diet should include the following four categories of food: the first category is cereals.
Depending on the amount of activity and digestion, each person needs about 250 ~ 600g (5~ 12 Liang) per day. Heavy manual labor may require more.
Variety of cereals should be diversified, and it is advocated to eat more coarse grains and miscellaneous grains, because coarse grains and miscellaneous grains are more nutritious than flour and rice. The second category is vegetables and fruits.
Vegetables and fruits are rich in vitamins, minerals and cellulose, which are very important for health. An adult should eat at least 500g (1 kg) of fresh vegetables and fruits every day.
The third category is protein category. Tofu, beans, all kinds of meat, poultry, aquatic products and eggs are rich in protein.
Adults should eat 200~300 grams (4~6 Liang) every day; Milk (milk, goat's milk, mare's milk, cheese, etc. ) is also a good nutritious drink, and it is advisable to drink 250 ~ 500ml every day. The fourth category is oil, salt, sugar, etc.
Cooking should be based on vegetable oil. Try to eat as little or no animal oil as possible. Each person should not exceed 20g (two porcelain spoons) of vegetable oil and 10g of salt every day, and try to eat as little sugar as possible. 2. Adhering to a proper sports life requires exercise. Too little exercise and too much exercise are not conducive to health.
Individuals can choose suitable exercise according to their age, physical condition and environment. The form of exercise is not important, what is important is to do what you can, step by step, and persevere.
The simplest exercise is walking fast, walking 3 kilometers a day, or doing other sports for more than 30 minutes (such as climbing stairs). Exercise at least 5 times a week.
The intensity of exercise should be that the heart rate reaches 170 minus the age. For example, it is more appropriate for a 50-year-old person to keep his heart rate at 120 during exercise.
Better keep it.
2. What are the 20 secrets of healthy eating?
20 healthy suggestions:
1, often eating midnight snack has a bad effect on the stomach, because the stomach can't rest all day. Eating midnight snack often has a bad effect on the stomach.
You can only eat four eggs a week. Eating too much is bad for your health.
3, chicken * * * contains carcinogens, it is best not to eat.
People often think that eating fruit after meals is beneficial. Actually, this is a wrong concept. Eating fruit before meals is good.
Eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is copper.
6. Don't add eggs and sugar to drink soybean milk, and don't drink too much.
7, don't eat tomatoes on an empty stomach, it is best to eat after meals.
8. After waking up every morning, you can drink a cup of boiled water first, which can prevent gallstones.
9. Don't eat three hours before going to bed. Will be fat.
10, drink less milk tea, because milk tea is high in calories and oil and has no nutritional value. Long-term drinking is prone to diseases such as hypertension and diabetes.
1 1, freshly baked bread is not suitable for immediate consumption! Fresh bread is not suitable for immediate consumption.
12, away from the charging stand. The human body should be away from more than 30 cm. Never put it by the bed.
13, drink eight glasses of water every day.
14, ten glasses of water a day, bladder cancer will not come.
15, drink more water during the day and drink less water at night.
16, drink no more than two cups of coffee a day. Drinking too much can easily lead to insomnia and stomachache.
Eat less greasy food. Because the blood in the brain needs 5-7 hours to digest and concentrate on the stomach, it is easy to feel sleepy.
18, after 5 pm, eat less big meals. Because the body doesn't need so much energy after five o'clock.
19, 10 Food types that will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, pumpkin, low-fat milk, chicken and cherries. Don't drink milk on an empty stomach.
3. Ask for a PPT with little knowledge of eating health, quickly, thank you.
Food is diverse, mainly cereals, with thick and thin collocation; Eat more vegetables, fruits and potatoes; Eat milk, soybeans or their products every day; Eat proper amount of fish, poultry, eggs and lean meat; Cooking less oil, less salt and less sugar; Eat too much, the distribution of three meals should be reasonable, and snacks should be appropriate; Drink plenty of water every day and choose drinks reasonably; Eat fresh and hygienic food; If you don't smoke, you have to drink * * *, just for health.
Exercise can improve the function of internal organs, enhance human immunity, and effectively prevent various diseases, especially obesity, diabetes, hypertension and other civilized diseases. Exercise every day and keep a healthy weight, just for health.
Spring covers autumn and freezing, winter supplements summer defense, only for health.
In short, keep an optimistic mental state, good living habits and a healthy living environment, just for health.
See Baidu's "Nanjing Zhou Xu Blog" for details.
4. Tips for healthy eating
Tips for life and health 1, often eat supper. You'll get stomach cancer. Because your stomach can't rest. You can only eat four eggs a week. Eating too much is bad for your health. 3. Chicken contains carcinogens. It's better not to eat. It is a wrong idea to eat fruit after meals. It should be eating fruit before meals. 5. Girls should not drink green tea during menstruation. No tea anyway. Eat more things that can replenish blood. 6. Drink soy milk without eggs and sugar. Don't drink too much. 7. Don't eat tomatoes on an empty stomach. It's best to eat after meals. 8.wake up in the morning. Drink a glass of water first. Prevent stones. 9. Don't eat three hours before going to bed. You will gain 10, and drink less milk tea. Because it is high in calories and oil, it has no nutritional value. If you drink it for a long time, you are prone to diseases such as hypertension and diabetes. 65,438+065,438, freshly baked bread is not suitable for immediate consumption. Stay away from the charging stand. The human body should be more than 30cm away from the bedside. Never put it on 13, 14. Drink eight glasses of water a day and ten glasses of water a day. Bladder cancer will not come 15, drink plenty of water during the day. 16 Drink less water at night and don't exceed two cups of coffee a day. Excessive drinking can easily lead to insomnia. Stomach pain 17, eat less greasy food. Because the blood in the brain needs 5~7 hours to digest and concentrate on the stomach, it is easy to fall asleep 18, after 5 pm. Eat less when eating a big meal, because your body doesn't need so much energy after five o'clock. 19 and 10 will make you happy: deep-sea fish. Chicken, cherry 20, lack of sleep will make you stupid. You need to sleep for eight hours every day. If you have the habit of taking a nap, you won't get old. The best sleep time is from 10 to 6: 22 in the morning. Don't drink more than one glass a day, because alcohol will inhibit B cells that make antibodies and increase the chance of bacterial infection. 23. Make capsules with cold water before going to bed (you can eat them first). People who are angry should eat more. 25. Hair loss factors: staying up late, stress, alcohol and tobacco, spicy chicken chops, spicy pots, greasy food, and over-seasoned dishes. 26. Help hair grow: eat more cabbage, eggs and beans; Eat less sweets (especially fructose). Drink a glass of lemon juice and orange juice every day. It can not only whiten skin, but also fade dark spots. Apples are always a good medicine for motorcyclists, addicts and housewives. One tablet a day can give you a clean lung. Smoking and eating vitamins (a vitamin B carotene -A) can cause cancer. Quitting smoking as soon as possible is the healthiest way. 30. Women should not drink tea in five periods: menstrual period, pregnant women, before delivery, after delivery, menopause 3 1, smoking, and the most important ones are lung cancer, lip cancer, tongue cancer, laryngeal cancer, esophageal cancer and bladder cancer. 32. Drinking alcohol leads to cirrhosis. 33. eat areca can cause oral fibrosis and oral cancer. Containing a lot of fat, especially cholesterol, can cause gastric cancer. 35. The food is too rough and malnutrition leads to esophageal cancer. 36. Aflatoxin and nitrite in food are carcinogenic. 37. Don't smoke. Refuse to smoke secondhand smoke. 38. Drink in moderation and don't play for a long time. Don't get drunk. 39. Reduce salt consumption. Tobacco and barbecue foods 40, fresh fruits and vegetables 4 1 daily, grains and beans rich in high fiber 42, a balanced diet every day, not too much 43, keeping an ideal weight, but being fat 44, keeping a regular life and exercise 45, keeping a relaxed and happy mood 46, and correct eating habits: eating like an emperor in the morning, eating like a commoner at noon and eating like a beggar at night. Drinking a glass of water at night will keep you away from myocardial infarction and cerebral infarction. According to statistics, most cerebral thrombosis is found when you get up in the morning. Medical experts pointed out that this may be caused by the lack of drinking water at night.
Lack of water in the body will increase the viscosity of blood, and the blood will be too thick and thick, which will easily lead to thrombosis and induce cardiovascular and cerebrovascular diseases. Some elderly people will feel thirsty when they wake up after a night's sleep, which is also due to the fact that they can't replenish water in time at night and their blood is sticky.
It is reported that researchers from a university in Japan conducted a group study on male elderly people. One group got up in the middle of the night and drank 250 ml of boiled water, while the other group slept until dawn without drinking water at night, and then their blood concentrations were measured respectively. The results showed that the blood concentration of drinking water group was significantly reduced, and the risk of ischemic stroke and myocardial infarction was also reduced accordingly.
Because the thirst center of the elderly is not sensitive to water shortage, the elderly should always drink water when they are not thirsty. Besides drinking water actively during the day, you should also drink a cup of boiled water at night to dilute blood, reduce blood viscosity and reduce the occurrence of stroke and myocardial infarction.
-Don't wash your face with the current (very important! I'll tell you a terrible thing. I hope you can be very careful when you go out to play in the future. A friend of a friend is a doctor.
Two patients came and said that they had a headache recently, and the pain was almost unbearable. After examination, it was found that their brains were full of leeches.
Later, it was found that their leeches came from a stream. I saw a clear and cold stream before going out to play, so I washed my face with my hands and found nothing unusual in the water.
But transparent leeches have entered their brains through their nostrils and multiplied. I thought it was a recurring migraine, and I didn't know it was a specific medicine for leech until I checked it.
At present, one has died, so everyone should pay more attention! Drinking lemon juice to improve osteoporosis is harmful to office workers who often eat out, because the intake of fruits, vegetables and vitamin C is relatively low. Like people in Taiwan Province Province, the Japanese who advocated "You have to work hard to win" died of the same cause as people in Taiwan Province Province. According to Hiroshi Sakura, a professor in the Department of Life Sciences at Ibaraki Christian University in Japan, regardless of the number one malignant tumor, in fact, the combined number of cardiovascular and cerebrovascular diseases ranked second and third far exceeds the death rate of cancer. Therefore, arterial stenosis or inelastic arteriosclerosis caused by thickening of arterial wall is the biggest basal cardiovascular disease.
In particular, many office workers eat a high-calorie and high-fat diet. Under the circumstances of great physical and mental pressure and obvious lack of exercise, the number of people suffering from chronic cardiovascular diseases has an increasing trend.
5. At least five tips about health knowledge.
First, health tips should go to bed early and get up early every day to ensure a certain amount of sleep time.
Second, strengthen exercise. After getting up every day, stick to the fresh air for early exercise. Perseverance can make you energetic and refreshed.
Third, breakfast health tips should eat more calories to develop the habit of eating the most calorie food every morning, in order to supply enough calories to the human body.
Fourth, a balanced diet with health tips. Eat more foods rich in high-quality protein to meet the growing demand of protein for vigorous metabolism in spring.
Five, health tips to eat something slightly spicy, such as onions, ginger, leeks, garlic and so on. ; Diet should be light, greasy dishes will make people tired after meals.
Eat more yellow-green vegetables, such as carrots, spinach, pumpkins, tomatoes, green peppers, celery, etc., which are rich in vitamin A and can protect and strengthen epithelial cells of upper respiratory mucosa and respiratory organs.
Seven, health tips chronic bronchitis, bronchitis is also easy to attack in spring, health tips should eat more phlegm, spleen, kidney, lungs. Such as loquat, pear, walnut, honey and so on. Helps to relieve symptoms.
Eight, health tips Eating fresh fruits and vegetables can not only neutralize acidic products in the body, but also supplement vitamins. For example, raisins, oranges, bananas and apples are all rich in this mineral.
satisfy
6. slogan of healthy eating
Fried food is very harmful to health. Fried food refers to French fries, fried chicken legs and so on. They are difficult to be absorbed by the digestive system of fried food. The characteristics of this kind of food are: first, it is high in calories because it contains a lot of fat; Second, the content of vitamin fiber is low, and vitamins are destroyed during high-temperature frying; Third, the salt content is high; The fourth is to produce acrylamide, which can be produced by high carbohydrate (or starch) foods such as fried French fries and potato chips; Fifthly, fried food contains too much animal (plant) oil, which can lead to chronic diseases such as cardiovascular and cerebrovascular diseases, hypertension, obesity, diabetes, fatty liver and so on.
In recent years, through the national nutrition survey, it is found that the incidence of overweight and obesity among adults and children in China has greatly increased, and the age of diseases caused by overnutrition is getting lower and lower. People should attach great importance to an unbalanced diet.
In addition, fried food contains carcinogen "acrylamide", which greatly increases the probability of cancer caused by long-term excessive consumption. Acrylamide compounds are produced by frying and decomposing starch-rich foods at high temperature, which can induce a variety of benign or malignant tumors.
Summarize a few points by yourself.
7. Food safety knowledge
Food safety knowledge publicity materials. Food safety knowledge 1. When buying food, we should pay attention to whether the food packaging has the manufacturer, the date of production, whether the shelf life has passed, whether the food raw materials and nutrients are marked, and whether there is QS logo. You can't buy three products.
2. Open the food package and check whether the food has proper sensory characteristics. Do not eat foods that are spoiled, rancid, moldy, insect-borne, filthy, mixed with foreign bodies or have other sensory abnormalities. If the food in protein is sticky, the fatty food has a whistling smell, the carbohydrate has a fermenting smell, or the beverage has abnormal sediment, you can't eat it.
3. Don't buy lunch boxes or food from unlicensed vendors to reduce the hidden dangers of food poisoning. 4. Pay attention to personal hygiene, wash your hands before and after meals, wash and disinfect your own tableware, do not use unclean containers to hold food, and do not litter to prevent mosquitoes and flies from breeding.
5. Eat less fried and fried food. 2. What is food adulteration, adulteration and forgery? (1) "Adulteration" refers to adding cheap or non-nutritious items to food, or removing nutrients from food or replacing them with inferior substances, thus reducing the quality, such as adding invert sugar to honey, adding pigment to chocolate biscuits, and removing fat from whole milk powder. (2) "Doping" refers to adding some impurities to food, such as adding sodium silicate or borax to yuba; Add red brick and wood to Chili powder.
(3) "Forgery" means that the packaging label or product description is inconsistent with the content. Adulterated, adulterated or forged food should generally be handled by the administrative department for industry and commerce.
Those that affect nutrition and hygiene shall be dealt with by the administrative department of health according to law. 3. What kinds of food are prohibited from production and operation? Foods prohibited from production and operation include the following categories: (1) those that are spoiled, rancid, moldy, moth-eaten, unclean, mixed with foreign substances or have other abnormal sensory properties, which may be harmful to human health; (2) Containing or contaminated with toxic or harmful substances, which may be harmful to human health; (3) Containing pathogenic parasites, microorganisms or microbial toxins exceeding the national standards; (four) meat and its products that have not passed the health inspection or inspection; (5) Birds, livestock, beasts, aquatic animals and their products that have died of illness, poisoning or unknown causes; (6) The container packaging is unclean, seriously damaged or the means of transport is unclean, resulting in pollution; (seven) doping, adulteration, forgery, affecting nutrition and health; (8) Processing non-food raw materials, adding non-food chemicals or treating non-food as food; (nine) beyond the quality guarantee period; (10) Because of special needs, such as disease prevention, the administrative department of health of the State Council or the people's governments of provinces, autonomous regions and municipalities directly under the Central Government specifically prohibit the sale; (1 1) contains additives that have not been approved by the health administrative department of the State Council, or the pesticide residue exceeds the allowable amount stipulated by the state; (12) Other items that do not meet the food hygiene standards and hygiene requirements.
Fourth, how to distinguish fake and shoddy food? Fakes are like rats crossing the street, and everyone cries out. But it's hard for people to recognize it in their daily shopping.
The "Seven-character Law on the Prevention of Fake and Inferior Foods" guides consumers to strengthen food safety self-prevention in an easy-to-understand and easy-to-remember way, so that fake and inferior foods will withdraw from the market due to lack of market. Beware of the "seven-character method": that is, beware of "bright, white, reverse, long, scattered, low and small".
Beware of "colorful". Beware of foods with too bright colors. For example, strawberries on the market are as big, red and bright as wax fruit, pickles are bright yellow and attractive, and bottled bracken is bright green and does not fade. Be careful. Is there a problem with adding pigment? Second, beware of "white".
All foods are abnormal and unnatural white, and nine times out of ten there will be hazards of chemicals such as bleaching agent, whitening agent and flour treatment agent. Three defenses "long".
Try to eat less food with long shelf life. Packaged cooked meat and poultry products stored at 3℃ are pasteurized, and the shelf life is usually 7-30 days. Four defenses "counterattack".
It is food that prevents unnatural growth. Eating too much may have an effect on your health. Five precautions against "small".
Beware of the products of small workshop-style processing enterprises, which have the lowest average pass rate in food sampling, and shocking food safety incidents often appear in these enterprises. Six defenses against "low".
"Low" refers to the food whose price is obviously lower than the general price level, and most of the food whose price is too low is "tricky". Seven prevention "scattered".
Bulk is bulk food, and some bulk bean products, cooked food and pickles sold in the market may come from underground processing plants. 5. What problems should be paid attention to in food storage? We should establish a storage system to achieve FIFO; All kinds of food are stored in categories with obvious signs to prevent cross-contamination; Stay away from walls and the ground, and achieve "four defenses": mildew prevention or corrosion prevention, rat prevention, insect prevention and fly prevention.
6. How to clean pesticide residues on fruits and vegetables? (1) Rinsing and soaking method (after rinsing with clear water): The main pollutants of vegetables are organophosphorus pesticides, which are insoluble in water. This method can only remove some contaminated pesticides, but cleaning is the basic method to remove other pollutants and residual pesticides on vegetables and fruits. Mainly used for leafy vegetables.
Generally, the surface dirt is washed off with water first, otherwise it is equivalent to soaking fruits and vegetables in diluted pesticides. Then soak in clear water for not less than 10 minute. Fruit and vegetable cleaning agent can increase the dissolution of pesticides, so a small amount of fruit and vegetable cleaning agent can be added during soaking, and it should be washed with running water for 2-3 times after soaking.
(2) Soak in alkaline water after cleaning: organophosphorus pesticides decompose rapidly in alkaline environment, so this method is an effective measure to remove pesticide pollution and can be used for all kinds of vegetables and fruits. The method is to clean the dirt on the surface, soak it in alkaline water (generally 500m 1 water and alkaline surface 5g- 10g) for 5- 15 minutes, and then rinse it with clean water for 3-5 times.
(3) Peeling method: Vegetables and fruits with uneven appearance or fine hairs are easy to be contaminated with pesticides, so peeling is a better method to remove residual pesticides. (4) Storage method: Pesticides can be slowly decomposed into harmless substances over time (oxygen in the air and enzymes in vegetables have a certain decomposition effect on residual pesticides), so fruits and vegetables that are easy to preserve can be stored for a certain period of time to reduce pesticide residues.
Generally, it should be stored for more than 15 days. At the same time, it is recommended not to eat freshly picked fruits and vegetables immediately. (5) Heating method: With the increase of temperature, the decomposition of carbamate pesticides is accelerated.