1, human health timetable
5 ~ 6 o'clock: sleep more when you wake up.
Many middle-aged and elderly people "can't sleep and wake up early", but Laura, a registered dietitian in the United States, says that you can only live a high-quality day if you get enough sleep and your brain is fully rested. If you wake up early at five or six in the morning, you might as well let yourself sleep as much as possible. If you really can't sleep, you can close your eyes, or lie in bed and massage your abdomen and rub your hands, which will help to ensure your energy.
6: 30: Do stretching exercises.
Exercise is an accelerator to start a day's vitality. Karen, one of the authors of the American Dietary Calendar? Ansel said that when your body is fully awake from sleep, short-term exercise can speed up metabolism and improve your mood throughout the day. Simple exercise every morning 10 ~ 20 minutes. It is suggested to give priority to gentle and gentle exercise, such as stretching, walking, yoga and Tai Ji Chuan. You can prepare sports shoes and sportswear before going to bed at night.
7 ~ 8 o'clock: Have a nutritious breakfast.
Starch foods such as steamed stuffed buns, fried dough sticks and sesame cakes are the main force on most people's breakfast tables. However, Zhu Huilian, a member of the Nutrition Branch of China Nutrition Society and a professor at the School of Public Health of Sun Yat-sen University, believes that people need a nutritious breakfast to ensure blood sugar supply and keep their brains running efficiently. In her daily breakfast, besides starchy food, she also has a cup of milk, a cup of coffee, a small portion of fruit, two spoonfuls of soybeans, and an egg most of the time.
10: Eat a handful of nuts.
"Because the chewing function of the elderly declines, the digestion speed is relatively slow. It is generally recommended to add meals around 10. " Zhu Huilian said that the principle of scientific meals is that it is best to supplement the nutrients that are relatively lacking in one day's diet. For example, some people usually eat more meat and less fruits and vegetables, and they can eat a fruit in the morning. You can also eat nuts, which is good for cardiovascular and cerebrovascular health. Hazelnuts, walnuts, almonds and pine nuts are all good choices. Take a handful at a time.
11:30 ~12: 30: Enjoy a "miscellaneous" lunch.
Zhu Huilian said that lunch food must be diversified. Office workers can order a vegetarian dish, a vegetarian dish, a vegetarian dish and a bowl of soup for dinner. Old people must be "miscellaneous" when cooking lunch, and try to put more ingredients when cooking. For example, put some mushrooms when cooking, and diced carrots and cucumbers when cooking meat dishes. The amount of each dish is not large, but the variety and color should be as rich as possible.
13: Take a nap for 30 minutes.
Half an hour after lunch, fatigue came and some people even felt dizzy. Kate, an American registered dietitian? Scalat suggested drinking a glass of water first and then taking a nap to "recharge" the body and brain. Studies have found that taking a nap is beneficial to lowering blood pressure, protecting the heart, enhancing memory and improving immunity. But the nap time should not be too long, just 20 ~ 30 minutes.
14: Have a cup of coffee or green tea.
For coffee lovers, this is the best time to enjoy it, which can add vitality to your afternoon without affecting your sleep at night. But it is best to drink pure coffee, add fresh milk and a little sugar, and drink less three-in-one instant coffee, which often contains trans fatty acids. It is also good to have a cup of "super-drinking" green tea at this time. Studies have shown that it can reduce the risk of various cancers.
15: bask in the sun
"A chair can kill you" is not sensational. Kate. At this time, office workers must stand up and move. They can stroll under the office building for a few minutes, climb the stairs, or do aerobics and stretching exercises to ensure that they are energetic in the rest of their working time. If the weather is fine, the elderly can exercise outdoors. At this time, the sun is warm, which is a good time to bask in the sun.
16: Have a cup of yogurt.
"At this time, you may feel irritable, which is related to the decrease of serotonin level, which is a substance that can make you feel peaceful." Kate said that blood sugar began to rise at 4 pm. Zhu Huilian said that at this time, the stomach has been basically emptied, and middle-aged and elderly people can add another meal, drink a cup of yogurt or eat two pieces of whole wheat bread. 18: 00 to 20: 00: Have a "slow" dinner with your family. Zhu Huilian said that it is best to arrange dinner at this time, and it must be light, and the nutrition of the day should be checked. You can't eat dinner too late, otherwise it will affect your sleep. Dinner time is generally abundant, so you can enjoy it slowly with your family, chew it slowly and talk about your day's work and life, which is undoubtedly a happy family time.
20 o'clock: stand for a quarter of an hour.
After dinner, many people immediately nest on the sofa watching TV and playing computer. But Haras, a well-known American nutritionist, said that it is easy to get out of shape and hurt your stomach. It's best to stand 15 minutes after dinner, or call a long-lost friend while walking, or water the flowers and wash the dishes.
2 1: Brush your teeth in advance.
It is best to brush your teeth before 9 pm. Ansel said: "brushing your teeth is like sending a signal to the nervous system: you can't eat any more, or you can eat less." This time is also a good time to take care of your heart. You might as well do something you like and completely relax your nervous system.
22 o'clock: lower the temperature in the bedroom.
The best sleep time is 22 o'clock, and it should not exceed 23 o'clock at the latest. Ansel said that the latest research found that the room temperature of 65 degrees Fahrenheit (about 18.3 degrees Celsius) is the best sleeping temperature. Therefore, it is best to control the room temperature at 189 degrees Celsius before going to bed. There is heating in the north in winter, and the indoor temperature in many families is too high. Wipe the floor, use a humidifier, and open a small crack in the doors and windows to cool down. Then it's time to enjoy the dream, and the healthy day is over.
Step 2 eat healthily
1, in fact, what a person should eat more or eat less must be properly adjusted or coordinated with his innate constitution. Some people are naturally afraid of cold, so they should eat less cold food, such as cold drinks, watermelons, mangosteen, mung beans, bean jelly and lettuce. People with hot constitution can eat more cold food, but eat less spicy, beef, ham, longan and glutinous rice isothermal food. If you find that your symptoms are not obvious, you should look for Chinese medicine to identify your physique and then choose the right food to eat.
2. Since ancient times, the theory of Yin and Yang has classified everything into five elements, in which packaging is classified according to the shape, color and even taste of objects. In fact, if you know how to properly adjust your innate combination of five elements, for example, through the choice of color and composition, you can achieve good feng shui and good health!
3. Chinese medicine theory divides food into five flavors: sweet, sour, bitter, spicy and salty. Five flavors are also related to personal five internal organs, such as sweet into the spleen, sour into the liver, bitter into the heart, spicy into the lungs, salty into the kidney and so on. In fact, the five elements and flavors in the Book of Changes are matched and echoed, such as: gold: spicy; Wood: acid; Water: salty; Fire: bitter; Earth: sweet.
4. Corresponding attributes of lunar month:
February: It belongs to wood.
April and May: Fire
July and August: It belongs to gold.
October and November: water.
March, June, September and December: belonging to the soil.
If you can make good use of the five-element regimen of Feng Shui food and adjust your diet every day according to your birth date, you will definitely make your body healthier and bring yourself good luck.
Born in February: Eat more spicy food and less sour food.
Born in April and May: Eat more salty and suffer less.
Born in July and August: Eat more hardships and eat less spicy food.
10 month10 month Birth: Eat more sweet and less salty.
Born in March, June, September and December: eat more sour and eat less sweet.
6, the choice of food, you can wait for five elements, gold, wood, water, fire, earth are represented by white, green, black, red and yellow respectively.
7. Good geomantic theory can also contact and represent various body organs. For example, the heart, small intestine and tongue belonging to fire correspond to the human body. Red food represents fire (heart, small intestine, tongue): tomatoes, red peppers, carrots, etc. , rich in antihypertensive substances, make blood vessels strong and contribute to the health of the circulatory system.
Blood and heart-red food are responsible for blood circulation and belong to the fire in the five elements. Usually red gives people a warm feeling, so people with bad complexion and cold limbs can eat more red food for nourishment. Common red foods are red beans, red dates, carrots, red peppers, tomatoes, carrots and peppers.
8. Among vegetables and fruits, pomegranate, carrot, eggplant, persimmon, litchi, longan and pitaya are all fires. People who need fire in the eight characters should eat more.
The five internal organs belonging to gold include lung, large intestine, nose and skin: white food with the function of moistening lung and clearing sound belongs to the golden five elements, which has the effect of moistening lung and resolving phlegm, promoting gastrointestinal peristalsis, strengthening metabolism and making skin elastic and shiny. Common foods are white radish, yam, almond, lily, bean sprouts, protein, tremella and so on. People who need gold in the horoscope should eat more.
9. White food represents gold (lung, large intestine, nose): there are onions, garlic and pears, which have anti-allergic and anti-inflammatory effects.
Water belongs to kidney, bladder, ear and bone: black food generally has the function of strengthening kidney and bone, and the five elements belong to water. Because the kidney is responsible for the water circulation of the human body, regular intake contributes to the normal renal function, so that excess water will not accumulate in the body and cause edema. Commonly used ingredients are black beans, fragrant shavings, black sesame seeds, black dates, longan, dark plum, fungus, mushrooms and so on.
10, black food represents water (kidney, bladder, ear, bone): black beans, black sesame seeds, blueberries, etc. It contains melanin, which helps to improve metabolism and reproductive system functions closely related to kidneys, bladder and bones. People who need water should eat more.
1 1, spleen and stomach, oral cavity belong to the soil: yellow food belongs to the soil in the five elements, just like the earth is the mother of life, and the spleen and stomach play the role of nutrition providers in the human body. As long as the spleen and stomach are harmonious, metabolism can be normal. Often eat yellow food are corn, soybeans, pumpkins, sweet potatoes and so on.
12, yellow food represents soil (spleen, stomach, mouth): oranges, melons, carrots, etc. It contains vitamin C. People who need soil should eat more of this kind of food.