Dr Troedsson pointed out that chronic diseases caused by unhealthy diet and lack of exercise have affected most people in China and the world. Therefore, guiding people to maintain healthy living habits for a long time, including reasonable diet and moderate exercise, is of great significance for safeguarding personal health, national productivity and even development potential.
Ge, chairman of the Nutrition Society of China, pointed out that the guide advocates "matching thickness" and encourages people to eat more soybeans and their products, reduce the amount of edible oil and eat less salt. "Coarse grains" are rich in dietary fiber, which can dilute toxins in human intestine, especially colon, promote defecation and maintain intestinal health. In recent years, studies have shown that dietary fiber can enhance satiety and help reduce calorie intake, thus preventing obesity.
Soybean is rich in plant protein, which can be used as the preferred source of protein for human beings, because intake of animal protein will inevitably lead to intake of cholesterol. Studies have also confirmed that soybeans and their products can effectively reduce the blood pressure level of healthy people, and soybean isoflavones contained in soybeans are also conducive to regulating lipid metabolism.
Exercise every day recommends that healthy adults keep "6000 steps" of exercise every day. The amount of basic activities per day is equivalent to about 2000 steps. Taking the activity of "1000 steps" as the basic unit, it can be equivalent to riding a bike for 7 minutes, mopping the floor for 8 minutes, walking at a medium speed 10 minutes or Tai Ji Chuan for 8 minutes respectively. Exercise related to adult health can be divided into aerobic endurance exercise, muscle strength training and joint flexibility exercise. Aerobic endurance sports mainly include cycling, swimming, walking and jogging. Muscle strength training can be done by dumbbells and fitness equipment. Joint flexibility exercises are mainly carried out through joint flexion, extension and rotation.
Aerobic endurance exercise can improve cardiopulmonary function, reduce blood pressure, blood lipid and blood sugar levels, increase insulin sensitivity, improve glucose and lipid metabolism and regulate endocrine system, increase bone density and reduce body fat accumulation. Long-term adherence to aerobic exercise can reduce the risk of coronary heart disease, stroke and type 2 diabetes. Muscle training can make bones, joints and muscles stronger. This helps to delay the decline of the body's motor function. Recent studies have found that reasonable exercise can reduce stress, make people feel happy, relieve anxiety and improve depressive symptoms. In addition, skeletal muscle has metabolic regulation, which can prevent diabetes, obesity and other diseases and delay their progress.