The ancestors once preached: "Five grains are nourishing, five fruits are helpful, five livestock are beneficial, five vegetables are filling, and the smell is combined into essence." Scientifically, it is called protein's "supplementary function", which means that in order to obtain all kinds of nutrients necessary for human body, we must pay attention to the reasonable collocation of food and avoid eating meat without vegetarianism or vegetarianism. At the same time, reasonable collocation can also improve the physiological value of protein, because all kinds of protein are composed of various amino acids. An amino acid missing from protein A is contained in protein B, and what is missing from protein B is contained in protein A.. For example, when wheat, millet, soybean and beef are eaten separately, their physiological values are 67, 57, 64 and 76 respectively, while when they are eaten together, their physiological values can reach 89, which greatly improves the utilization rate of food protein. On the contrary, protein, the unused person, was excreted in vain, which is quite similar to the text "A Douban Travel" I read when I was a child. In fact, the staple food in the north of China is mainly miscellaneous grains (mainly rice in the south). Excluding climate, soil and water, the intake of protein has approached or reached the physiological value of protein. Therefore, northerners are generally strong and burly with rosy faces. Recently, with the prosperity of life, a considerable number of children in cities have become obese. The crux lies in their extraordinary appetite for certain foods. Because of its extraordinary absorption and utilization ability of certain nutrients, it is essentially different from excessive heat energy and obesity caused by fat deposition in adults, so its dietary structure should be adjusted and controlled in time.

When I was young, I knew that a person had quirks. He often swallows some wall soil, which is puzzling. In fact, from the perspective of diet and nutrition, it is precisely because of his hyperacidity that he accidentally found that the wall soil mixed with lime made the human body feel comfortable after swallowing, thus achieving the purpose of acid-base neutralization. Now, just a few soda tablets can solve the problem. At that time, under the condition of lack of medical care and medicine, the human body's ability to repair itself and adapt to the environment was amazing. Nowadays, the better the environmental conditions are, the consciousness of human self-adaptation and self-improvement gradually fades, but it has not disappeared. For example, a person who can't eat Chili peppers has lived in Sichuan for a long time and often eats a little spicy. He may like to eat Chili peppers. A person who eats more meat for a long time will increase the activity of enzymes that digest protein and fat in the body. A long-term vegetarian, its digestive juice amylase activity will increase, its protease and lipase activity will decrease. Therefore, the central nervous system plays an important role in the process of nutrient intake, digestion, absorption and utilization. You should avoid feeling depressed when eating, reading books and newspapers or considering other issues. If possible, you can listen to a relaxing piece of music before eating, and enjoy eating in a restaurant with sufficient light, good air circulation, moderate temperature and elegant layout. And myself.

People can't live without diet. However, there is still a lot of work to be done to make the diet more scientific and healthy. First of all, we should correct some bad eating habits that we have long accepted or even relied on. The so-called oral diseases generally refer to eating and drinking unclean, pathogenic, deteriorated and toxic food, water or drinks, such as eating the wrong things, food poisoning, alcoholism and so on. Food, such as peanuts, rice, etc., will be mildewed and produce aflatoxin due to long storage time and improper storage, which will make people sick and even cause cancer. Broadly speaking, illness from the mouth also reflects a person's eating habits. Children are inattentive when eating, swallowing dates, and often let bones stab the esophagus; What you swallow without chewing slowly can cause bloating and indigestion, and it can also lead to diseases.

It is said that middle-aged and elderly people in Chaoshan area are prone to esophageal cancer. Medical scientists have studied this and come to a tendentious conclusion, which is related to the local people's love to drink congou, hot porridge, salted fish, pickles and other salted brain products. Tea, porridge, seafood and vegetables are all good things. The quality is good, but the eating method is not scientific enough. If tea and porridge are too hot, it will burn the esophagus chronically and cause inflammation; If the food is preserved for too long, protein will denature and produce toxic chemicals. Chemicals that originally belong to the allowable range will accumulate due to food addiction, which will cause harm to the human body in the long run. This has nothing to do with the food itself, but the bad eating habits. Some people like to eat high-fat foods, such as lard, tripe, pork leg, steak, food fried with animal oil and so on. And think that high-fat food is delicious, smooth and delicious. Who knows, eating a high-fat diet for a long time may lead to atrophy of thymus and lymph glands, inhibition of lymphocyte immune function, and the incidence of cancers such as breast cancer, intestinal cancer, prostate cancer, diabetes, hyperlipidemia, coronary heart disease and hypertension will increase significantly.

The problem of children's partial eclipse and refined food is also more prominent. The doting "little emperor" prefers sweets and snacks, disdains "simple tea and light rice" and likes to eat his favorite food. On the other hand, the food is too fine, including polished rice, refined noodles and refined cakes; Wheat milk essence and ginseng queen essence ... keep the gastrointestinal tract in a "young vertebra" state forever. It leads to the imbalance of diet structure and is easy to cause diseases due to the lack of vitamins, cellulose, minerals and trace elements. At the same time, the decline of resistance is also easy to make the body sick due to the invasion of bacteria and viruses.

Changing bad eating habits is good for your health, but it is not easy to do it, because the so-called habits have become natural, and it is difficult to get them back after a long time. You must make up your mind. While cultivating good eating habits, we should understand the original bad habits and then change and improve them. If you like to eat hot food, it's actually no trouble to wait for a while to cool down. Experts believe that you should not eat a certain food industry product or pickled food for a long time or in large quantities, so that harmful chemicals will not easily reach the level of damage to the human body, and the body can eliminate harmful substances in time. Parents should fully consider their children's diet, and children should not have the final say at the dinner table. In addition, when eating leisurely, you have enough time and mood to chew and taste food, which is helpful for digestion.

Healthy eating pyramid

Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.

Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.

The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:

Whole wheat food (in most diets)

The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes.

Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.

Vegetables (in large quantities) and fruits (2-3 times a day).

Eating more vegetables and fruits can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old.

Fish, poultry and eggs (0 ~ 2 times a day).

This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts.

Nuts and beans with shells (65438+ 0 to 3 times a day).

Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart.

Dairy products and calcium replacement (65438+ 0 to 2 times a day).

In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body.

Red meat and cream (use with care):

These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.

Rice, white bread, potatoes, pasta and desserts (with caution):

Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar.

Multivitamins:

Daily multivitamin and mineral supplements are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins.

Alcohol (moderate amount):

Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 2 cups a day, not draft beer cups. For women, one glass a day is enough.

The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times.

Ten Best Diet Matching Methods

Pay attention to collocation at the dinner table. The right combination can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body.

Fish+tofu

Function: Fresh taste, calcium supplementation, and prevention of various bone diseases, such as rickets and osteoporosis in children.

Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization.

Pig liver+spinach

Function: Prevention and treatment of anemia.

Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other.

Mutton+ginger

Function: It is a good tonic in winter, which can treat cold pain in back and rheumatic pain in limbs.

Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold.

Chicken+chestnuts

Function: nourishing blood and keeping fit, suitable for anemia.

Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts.

Duck+yam

Function: nourishing yin and moistening lung, suitable for people with weak constitution.

Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy and moisten the lungs well.

Lean meat+garlic

Function: promote blood circulation, eliminate physical fatigue and enhance physical fitness.

Principle: Lean meat contains vitamin B 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin B 1 and prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible.

Egg+lily

Function: nourishing yin and moistening dryness, clearing heart and calming nerves.

Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin.

Sesame+kelp

Function: Beauty, anti-aging.

Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging.

Tofu+radish

Function: Good for digestion.

Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together.

Red wine+peanuts

Function: beneficial to the heart

Principle: Red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure the smooth cardiovascular system.

Essential dietary knowledge

1, you will get stomach cancer if you eat supper frequently.

You can only eat four eggs a week.

The concept of eating fruit after meals is wrong. It should be eating fruit before meals.

4. Drink soybean milk without eggs and sugar.

5, don't eat tomatoes on an empty stomach, it is best to eat after meals.

6. Drink a glass of water first when you wake up in the morning to prevent stones.

7. Don't eat for three hours before going to bed.

8. Drink less milk tea.

9. freshly baked bread is not suitable for immediate consumption.

10, don't drink more than one cup a day.

1 1, drink eight glasses of water every day.

12, don't exceed two cups of coffee a day.

Eat less greasy food.

14, 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.

15. Correct eating habits: eat like an emperor in the morning, like a commoner at noon and like a beggar at night.

World popular sports ranking 1, football.

The most important and popular sport in the world is the first sport in Europe and South America, almost the most important sport in Africa, and it is also very popular in China, Japan, South Korea and the Middle East.

Disadvantages: It is not very popular in India, the United States and Canada, and women's football is not as popular as men's football.

2. Basketball

The second most popular sport in the world is one of the most popular sports in the United States and Canada, the second most important in Europe, Brazil, Argentina and China, and the first in Lithuania, Turkey, Greece and Israel.

Disadvantages: Tall sports are not very popular in Africa, the Middle East, India and East Asia.

3. Racing (F 1, cross-country race, etc. )

The project with the highest score

Disadvantages: Some people think this is not a sport.

4. Tennis

The widely developed world sports, the four major open competitions and the Davis Cup are all major world events and the most popular women's events in the world.

Disadvantages: it is the movement of the middle and high classes.

5. Track and field (including swimming)

The world championship is the third largest event after the football World Cup and the Olympic Games.

Disadvantages: ... Not very popular in Latin America and third world countries.

6. Golf

Another worldwide movement is widely spread all over the world, especially in the United States and Europe.

Disadvantages: the flow of high-level people

7. Boxing

Some people think boxing is the second most popular sport in the world, but it relies too much on the boxers themselves.

Disadvantages: high risk, only a few games can attract the attention of the whole world.

8. Baseball

America's first movement.

Disadvantages: Regional sports are only popular in the United States, Venezuela, Central America, Puerto Rico, Cuba and Japan. Without the World Cup, the best players will not participate in the Olympic Games.

9. Volleyball (including beach volleyball)

The world sport in which people all over the world participate is the second largest sport in Brazil, and women's volleyball is the second most popular women's sport.

Disadvantages: many people participate, but they don't pay attention to professional competitions. The best players are unknown to people and the mass media.

10, hockey (including ice hockey, hockey and roller hockey)

Another regional sport.

Hockey: The national game and the second most popular sport in India and Pakistan. This is also a major Olympic event.

Ice hockey: Canada's national game, which is also popular in the United States, Russia and Northern Europe. The main events of the Winter Olympics.

Disadvantages: It is only popular in a limited number of countries, and only Argentina is playing in Latin America. Women's hockey is more popular than men's hockey.

1 1, water sports (surfing, sailing, windsurfing, etc. )

There are too many kinds, which are only popular in the upper class. Surfing is very popular everywhere.

Disadvantages: competitive games are not concerned by the world.

12, skiing

It is very popular in northern Europe, America, Canada, Russia and other countries with snow.

Disadvantages: there are many people playing, but the main events are not concerned.

13, cricket

Another regional sport. It has developed in almost all former British colonies, and it is the most important sport in India, Pakistan, Bangladesh, Sri Lanka and the West Indies. It is the national sport of Britain and the third largest sport in Australia and South China.

Disadvantages: It is only a regional movement, and it is hardly carried out elsewhere. Not an Olympic event.

14, rugby

Regional sports. Developed in former British colonies and France. It is the first sport in New Zealand and the second sport in Britain, France and South Africa. It is also very popular in Australia.

Disadvantages: Not an Olympic event. In other parts of the world, especially in America, Eastern Europe, Asia and Africa, people have never even heard of this sport.

15, table tennis

Very important Olympic events. China's national ball.

Disadvantages: It is only used as a leisure sport in most countries.

16, fighting (judo, taekwondo, karate)

This is also an important Olympic event.

Disadvantages: most people don't understand its rules, so it's hard to get interested without practice.

17, Bicycle

Mainstream projects. Important events of the Olympic Games. The first sport in Spain.

Disadvantages: Watching TV broadcast is boring.

18, American football

American mass sports, there is no World Cup, of course, if there is, it must be the United States.

19, handball

Its importance is only reflected in the fact that it is an Olympic event. Popular in Germany, Sweden, Hungary and Spain.

20. Water polo

Its importance is only reflected in the fact that it is an Olympic event. Only popular in Spain.

2 1, bullfighting

Only popular in Spain and Mexico.

22. Badminton

Its importance is only reflected in the fact that it is an Olympic event. In many countries, it is just a leisure sport. Indonesia's national game is very popular in Malaysia.

23, polo

The aristocratic movement. Only popular in Argentina.

Australian football.

Australia first movement

25 years old, Irish hockey.

Only in parts of Britain and the United States.

26. Table tennis

It is only popular in Argentina and Spain. Former Spanish President Aznar likes this sport.

27, chess

Not a sport in the traditional sense.

28. Horse racing

Gambling, not sports.

Number 29, shoot

It's for hitting people, not sports.

body building exercise

The movements are easy to learn, dynamic and varied. Carry out fitness activities with lively and powerful music, so as to improve cardiopulmonary function, improve the body's aerobic metabolism ability, shape the body, create a good mental state, improve the basic quality of human exercise, and adapt to external things, among which the most popular among female friends is the effect of reducing fat and weight. It is especially suitable for people who are slim, plump and strong.

yoga

Combine posture, breathing and thinking closely, adjust your body (posture), breathing (breathing) and heart, and self-adjust your body with consciousness to achieve the purpose of strengthening your body and prolonging your life. Consciously concentrate on controlling breathing, at the same time unconsciously relax the body, make the body very supple, adjust the central system, strengthen the function of internal organs, and adjust the endocrine system, thus correcting posture, purifying blood, preventing and treating chronic diseases, and eliminating excess fat, thus showing the beauty of human health.

Shape; appearance

Make different training and nutrition plans through medicine, nutrition, functional test and anthropometry. Through various exercises, the human body can be coordinated, graceful, elegant, healthy and beautiful. It can also regulate female endocrine disorders, poor sleep quality, gastroptosis, gynecological diseases, hypertension and diabetes, promote metabolism, accelerate blood circulation, make skin delicate and shiny, and delay the aging process of women. And effectively improve the aesthetic ability of members to choose clothing and makeup according to their own figure.

Soft ball practice

It is a unique physical conditioning exercise, which can improve the coordination of the body and the ability of the body to cooperate with instruments, and adjust the balance and flexibility of the whole body. Accompanied by soft music, the human body is integrated with the ball, which is especially beneficial to regulating the central nervous system and internal organs of the human body and has a good auxiliary treatment effect on spinal diseases. Long-term soft ball exercise can improve the functional level of internal organs, enhance myocardial contractility, promote blood circulation and increase blood output, thus meeting the needs of energy consumption during exercise.

Body pump-the fastest body shaping method in the world

Body pump is a group barbell project that challenges every muscle group in your body. Two or three times a week, 45 minutes each time, can make you get the maximum effect in the least time. Please believe that it can guarantee your success. There are no surprises here, only the greatest progress.

physique training

Ballet, dance and gymnastics stretching exercises not only exercise the graceful posture of human body, but also spread its elegant artistic essence, cultivate people's connotative accomplishment, and help to improve the modern temperament and elegant demeanor of practitioners. The contents include: basic standing posture, hand and foot position exercises, combined exercise of foot movement and dance, and a series of basic exercises of putting poles and pads. Mainly practice the correct posture and performance of standing, sitting, lying, walking, running and head and face. Make your external performance and internal cultivation, physical beauty and spiritual beauty harmonious and unified.