You need to adjust your eating habits quickly after the holiday. First of all, three meals a day should be quantified as regularly as possible; At the same time, it is necessary to increase the intake of coarse grains, fresh vegetables and various fruits and vegetables; Reduce the intake of high-calorie and heavy-flavored foods. Snacks can eat some fruits, biscuits and other high-calorie foods are best not to eat.
0 1 Drink more miscellaneous bean porridge for dinner.
After eating too much greasy food during the festival, you can drink more miscellaneous bean porridge to clean up your intestines, especially at dinner.
Bean food contains high-quality protein, which is an important source of protein for human body. It also contains a certain amount of sugar, which can be used as a staple food to provide energy to the human body. At the same time, protein is also the basic substance of human tissues and cells, which plays an irreplaceable role in the repair function of human body.
Beans also contain high dietary fiber. On the one hand, they soften after being cooked with slow fire, which can reduce the burden on the gastrointestinal tract. In addition, it can also promote gastrointestinal peristalsis, thus improving the digestion and absorption function of the human body.
More importantly, dietary fiber can't be absorbed by human body, and a large amount of dietary fiber will eventually form a large amount of feces to be excreted. In this process, some excess oil in the intestine can be taken out of the intestine together, thus cleaning the intestine and improving the intestinal function of human body. At the same time, it can also increase satiety and control the intake of total calories, so as to better control weight and prevent obesity.
Eat more fresh fruits after meals.
On the one hand, fresh fruit is rich in dietary fiber, which can also help the human body clean up the intestines. It is also rich in vitamins.
Vitamins are also one of the seven essential nutrients for human body. Although it can't provide energy, it can promote the metabolic function of human body.
Most fruits are rich in trace elements and moisture, and are known as natural "mineral water". After autumn, the weather is dry and the body is prone to water shortage. In addition to drinking more water, you can also replenish water to the human body by eating more fruits to prevent the stool from being too dry and improve the intestinal function.
Of course, if the weather is cold, don't eat too much raw fruit or juice at once.
Eat 500 grams of fresh vegetables every day.
For adults, it is recommended to eat not less than 500 grams of fresh vegetables every day to improve the intestinal function of the human body. In particular, people who eat too much meat during festivals, as well as elderly or women who are often constipated, should eat more fresh vegetables.
Fresh vegetarian dishes are not only rich in vitamins, a small amount of carbohydrates and various artificial elements, but also rich in dietary fiber and water. It can replenish water to the human body, avoid dry stool, and form a large amount of feces at the same time, thus clearing the intestines and detoxifying. Especially for Chinese food and dinner, fresh vegetables with green leaves are essential dishes.
For some people who often eat fast food, our suggestion is that it is better to cook by themselves and eat as few fast food boxes as possible, which is safer, more nutritious and of course healthier.
aerobic exercise
Function: effectively improve cardiopulmonary function, strengthen limb strength and blood circulation, and consume excess heat of human body.
Treadmill If you have a treadmill at home, you can control the running speed at 7 km/h and run at 0.5~ 1 hour, or you can adopt high-low intensity intermittent mode, such as 7 km/h (high intensity) and 5 km/h (low intensity), running for 3 minutes and running at 0.5~ 1 hour.
If there is no treadmill at home, you can jog in every room, and if there is enough space, you can run back and forth for about 15 minutes.
Walk around every room in the house. According to the size of the room, the walking speed can be changed from slow to fast, lasting 15~30 minutes.
Climbing stairs can be practiced in the residential unit, walking down one floor from the floor where you live, and then returning, going back and forth for 3~5 times, and continuing after each rest 10 seconds or breathing is calm.
It is best to wear a mask, and the time should not be too long, and it should be controlled at 15~20 minutes, because the mask will hinder breathing and affect the exercise effect.
Skipping rope. Friends who live on the first floor, if space permits, can skip rope, doing 5 groups every day, 20 times in each group; When friends who live in tall buildings jump rope, they should put gymnastics mats under their feet to prevent them from affecting their neighbors. If there are no related props, just stand still 15~20 minutes.
Strength exercise
Function: burn more calories, improve metabolic rate, maintain and even increase muscles.
Exercise by hand. Can do sit-ups, push-ups, etc. It can exercise abdominal muscles well and strengthen core muscle groups. You can do 3~5 times a day in 3~5 groups, including 30 sit-ups and 20~30 push-ups in each group.
Stand and stretch. Stand with your left leg and grab the instep. Grasp your right foot with your right hand and stretch back as far as possible. If the sense of balance is not enough, you can lift the chair with your left hand. 2~3 groups are conducted alternately every day, each group is 10~ 15 times, each group is 20 seconds, and the interval between groups is 10~ 15 seconds.
Use simple instruments. Such as elastic bands and dumbbells. Elastic belt can do simple rowing exercises, that is, stand up straight, step on the elastic belt with his feet, then put it on his sides and pull elastic belt up with his arms. Do 2 groups every day, each group 10 times.
When using dumbbells, you can do lateral lifting and bending lifting to enhance the strength of upper limbs, 3 to 5 times a day, 3 groups each time, each group 10. If you don't have dumbbells at home, you can change them into mineral water bottles and fill them with proper amount of water.
Stretching exercise
Function: Relieve the pain of cervical vertebra and back.
Push down and stretch. Lie prone on the yoga mat, bend your arms and hold your hands under your shoulder joint; Keep your hips close to the mat, slowly support your arms until your arms are straight, and slowly lift your torso upward to maintain this posture. 2~3 groups a day, 20 seconds in each group, 30 seconds in each group.
The sitting body bends forward. Sit on the bed or yoga mat, feet together, hands flat, try to stretch forward and restore; 2~3 groups a day, each group 1~2 times.
Head and neck turn left and right. Take a deep breath while doing it. Turn your head slowly to the left when inhaling and recover when exhaling; Then slowly turn your head to the right when inhaling and recover when exhaling.
Stretch your arms. Sitting posture, the right arm is extended upward, the elbow is bent, the right hand touches the left scapula, and the left hand presses the left elbow until the right arm feels obvious. Every day, there are 2~3 groups of left and right arms, each group is 20 seconds, and each group is intermittent for 30 seconds.
1. Exercise should not be excessive.
The weather is warm and cold after the holiday. If you exercise too much, sweating too much will reduce your body's resistance. When cold air blows, it is easy to catch a cold and cause respiratory diseases.
Don't dress casually for fitness.
You can't take off your thick clothes in one breath, and then take off your thick clothes properly after warming up. Moreover, in the choice of clothes, try to wear soft clothes that are easy to absorb sweat, and wear hats when changing clothes to prevent heat loss.
3. Warm up before exercise and relax after exercise.
Stretching before exercise can fully move the shoulder joint, scapula, spine, hip joint, knee joint and ankle joint, and increase joint flexibility and muscle flexibility. After the exercise, don't rush to rest, you can jump or kick in place. Pay attention to relax the whole body, swing your arms naturally, and swing your legs back and forth naturally.