Some people compare health to the first state and disease to the second state. In recent years, it has been found that there is a "third state" of "no disease and no vitality"-sub-health. How far is sub-health from you? We have no answer to this. This seemingly distant and intangible "fuzzy" state may itself be one of the properties of "sub-health"! However, one thing is certain, while the "third state" brings health risks to people, it also puts forward a new topic for medicine and nutrition-how to effectively get out of the shadow of sub-health?

Fortunately, scientific lifestyle and reasonable dietary principles provide us with effective means. Although it is extremely difficult to be "scientific" and "reasonable", we have no choice.

1. Quit smoking

Smoking is absolutely forbidden. Many medical studies have confirmed that smoking can lead to lung cancer, cardiovascular and cerebrovascular diseases, emphysema and other diseases, and it is the first killer that harms human life.

The most innocent people are relatives and friends around smokers-passive smoking may be more harmful than smoking itself.

Preserve wine

Some people say that drinking can eat less, which is good for losing weight; Others expect to relax muscles, promote blood circulation and even treat some diseases through alcohol. Although these statements have some truth, they are not comprehensive. Generally speaking, alcohol does more harm than good to people. Drinking alcohol can lead to loss of appetite, affect normal eating, lead to various nutritional deficiencies, and even lead to alcoholic cirrhosis in severe cases.

If you must drink, I suggest you change the contents of the glass into low-alcohol red wine. Studies have shown that moderate drinking of low-alcohol red wine may be beneficial to the prevention of cardiovascular diseases.

3. Comprehensive physical examination, consulting nutrition clinic.

A comprehensive physical examination once a year is very important for everyone. We can find the disease in the early stage, win valuable time for treatment, find out the risk factors that cause the disease, and prevent it before it happens. It's a pity that this practice has not become * * * knowledge, or that everyone knows it but rarely implements it.

Physical examination records are important data that everyone should carefully keep. If you haven't had a physical examination for a long time, or the previous physical examination is abnormal, or the physical examination records are not well preserved, you may wish to take time to go to a regular medical institution for a comprehensive physical examination and record the following physical examination data and keep them well: blood pressure, blood lipid, blood sugar, blood viscosity, liver function and renal function.

In many people's minds, "going to the hospital" means seeing a doctor. People who are not sick don't want to touch the hospital easily. But in fact, many large hospitals in China now have nutrition consultation clinics to provide nutrition examination and consultation services for people. Take the time to write a "nutrition prescription" for yourself!

Weigh yourself.

Weight is an important symbol of life, as important as breathing, heartbeat, blood pressure and pulse; Weight has been used for a long time in history, and it is still the most important nutritional evaluation index. It can reflect the nutritional and health status of human body as a whole, and it is the simplest, most direct and most reliable index in nutritional evaluation.

Standard weight = height (cm)-105

Body mass index = weight (kg) ÷ height 2 (m2)

Remember to keep time, clothes, posture, etc. Every time you weigh. The minimum unit of the scale should not be greater than 0.5 kg.

Make a diet plan

Weigh yourself at the beginning of each month, review the diet of last month, and then work out the general situation of food types and collocation for next month according to the seasonal food supply. Writing is not the same as not writing. Even if you don't read your own records often, it will still form a hint in your heart, which will make you act in order consciously or unconsciously.

If your body mass index is abnormal, I suggest you write down your favorite food list, give up what you like but don't fit, and supplement what you need. If you can't wear last year's pants, reduce the amount of any food you eat or drink in a week's food diary. Slowly adjust to your target weight.

Intimate reminder

Some basic food energy exchange:

500g watermelon = 25g staple food.

25 grams of oatmeal =200 grams of oranges

10g oil = 50g? 20 peanuts

25g lean meat = 50g eggs.

50g uncooked rice = 130g rice.

50g raw noodles = 75g steamed bread.

50g raw meat = 35g cooked lean meat.

6. 6-8 glasses of water a day

Water is the source of life, and most nutrients need to be dissolved in water to be absorbed and utilized. Drinking plenty of water can prevent cardiovascular and cerebrovascular diseases and promote defecation, beauty beauty. Drinking less water may cause blood concentration, so that nitrogen-containing waste can not be discharged, which is harmful to the health in the long run.

Remember to form the good habit of "drinking water regularly", and allocate yourself 6-8 glasses of water (about 1500-2000 ml) on average. Don't wait until you are thirsty to drink water.

7. One day 1-2 fruits

Fruits have three treasures: vitamins, inorganic salts and dietary fiber, which play a special role in maintaining human health. Eating 1-2 fruits every day is necessary for health.

Time to eat fruit: Fruit is generally eaten as a supplementary meal, that is, in the middle of two main meals (such as 10 am or 3 pm) or one hour before going to bed, which can avoid overloading the pancreas by taking too many carbohydrates at one time. Eating fruit before or immediately after meals is not recommended.

Types of fruits eaten: 1 The carbohydrate content of fruits is about 6%-20%. You can make a choice according to your own practical experience; Generally speaking, watermelon, apple, pear, orange and kiwi fruit have low sugar content; However, bananas, red dates, lychees, red fruits, pineapples, sweet oranges and grapes have higher sugar content.

8. Every day 1 glass of milk

Nutritionists have been calling for "national health plus a glass of milk". Milk is rich in high-quality protein and vitamins, with high calcium content and utilization rate, which is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, with an average of only about half of the recommended supply (800 mg) (about 380-400 mg). There are also many babies suffering from rickets in our country, which is related to calcium deficiency in diet. A large number of studies show that calcium supplementation in children and adolescents can increase bone mineral density, thus delaying the age of osteoporosis; Supplementing calcium to the elderly can also slow down the rate of bone loss; Adults should also pay attention to supplementing calcium from their diet from the age of 30.

9. Try olive oil

The content of monounsaturated fatty acids in olive oil is as high as 80%, and it also contains squalene, sitosterol, vitamin A and vitamin E which are beneficial to cardiovascular health. This makes olive oil have a strong ability to resist oxidation and prevent cardiovascular diseases. In some Mediterranean countries that consume a lot of olive oil, the incidence of cardiovascular diseases is much lower than other countries. In addition, the latest research shows that regular consumption of olive oil can also prevent calcium loss, prevent gallstones and hypertension, reduce the incidence of cancer, and reduce gastric acid and blood sugar.

10. Start exercising

Start exercising one day earlier and be healthy one day earlier. There is no fixed time for exercise-morning or evening, as long as it is convenient for you. The form of exercise is not mandatory-running or playing ball, as long as you like.