Exercise is not too strenuous, which can ensure adequate oxygen supply in the body. In what way and how does aerobic exercise enhance physical fitness? In this regard, the reporter interviewed Professor Dou of Beijing Sport University.
Professor Dou explained that aerobic exercise refers to those lasting exercises aimed at enhancing the human body's ability to inhale, transport and utilize oxygen. These activities can effectively improve the functions of the heart, lungs and blood vessels which are vital to people's health.
Professor Dou said that the core concept of aerobic metabolic exercise is balance, which is the basis of health, including the balance between movement and static, the balance between psychological tension and relaxation, and the balance of metabolism. The improvement of aerobic exercise on physical fitness is mainly reflected in the following points:
1. Increase the total blood volume. Oxygen is supplied to all parts of the body with blood, and the increase of blood volume correspondingly enhances the oxygen delivery ability.
2. Enhance lung function. Aerobic metabolism accelerates the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption ability.
3. Improve heart function and prevent the occurrence of heart disease. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, and increases the proportion of high-density lipoprotein in the blood that can prevent coronary heart disease.
4. Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fracture. Aerobic metabolic exercise can effectively prevent the loss of calcium.
5. Reduce body fat and prevent obesity-related diseases.
6. Improve mental state and increase the ability to cope with various pressures in life. When a person lacks exercise, he often feels tired, depressed, has poor memory and even loses interest in work. Aerobic metabolic exercise can reverse this state and make people feel full and relaxed.
Recommend two treatments that can enhance immunity-
Tremella rock sugar porridge
Materials: tremella10g, rock sugar 30g, japonica rice10g. Methods: Soak tremella and wash japonica rice. Put tremella, japonica rice and crystal sugar into a pot together, add 2000 ml of clear water, first boil with strong fire, and then simmer with slow fire for 60 minutes, until the tremella and japonica rice are mature.
Efficacy: it can enhance human immunity, nourish yin and moisten lung, nourish blood and strengthen body.
Fried mushroom
Ingredients: water-soaked mushrooms 100g, fresh mushrooms 100g, refined salt, yellow wine, monosodium glutamate, soy sauce, sugar, sesame oil, ginger powder and fresh soup.
Method: Wash mushrooms and fresh mushrooms and cut them into thin slices. Add vegetable oil to the pot, heat it, add ginger powder and stir-fry, then add mushrooms and mushrooms and stir-fry for several times, add rice wine, soy sauce and white sugar and stir-fry to taste, then add fresh soup to boil, and add monosodium glutamate to thicken.
Efficacy: nourishing and strengthening, benefiting qi and nourishing yin, caring skin, resisting aging and enhancing immunity. Daily consumption with meals can tonify deficiency, strengthen the body and prolong life. It is a good product for hepatitis B virus carriers and chronic hepatitis B patients. In addition, it can also be used as an auxiliary diet therapy for patients with hypertension, arteriosclerosis and anorexia.
Supplementing nutrition and enhancing immunity > >
I. protein
Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two glasses of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!
Two. vitamin A
Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.
Three. vitamin C
Vitamin C can promote the immune system, increase the ability of white blood cells to swallow bacteria, enhance the ability of thymus and lymphocytes, help the human body to increase resistance and increase the content of interferon in the blood. It is an effective antioxidant, which can resist destructive molecules and is one of the vitamins to enhance immunity. Apples, lemons, oranges and other fruits and vegetables rich in vitamin C are all good food sources to enhance immunity.
Four. tocopherol
Vitamin E is the bane of free radicals and can also promote the production of antibodies. From the antiviral point of view, it has antioxidant effect and strengthens immune cells. Generally speaking, beans, wheat germ, fruits and vegetables, vegetable oil and stone fruit contain more vitamin E, but due to the change of modern people's eating habits, the diet is unbalanced, and the content of vitamin E that can be ingested from food is very low. If you are worried about the recent SARS epidemic, you can use nutritional supplements to supplement the vitamin E your body needs.
B vitamins and minerals
Vitamin B group is related to the production of antibodies, leukocytes and complements in vivo. Lack of vitamin B group will affect the number of lymphocytes and antibody production, and will also cause thymus atrophy. Vitamin B mainly exists in milk, fresh meat, green leafy vegetables, whole grains and other foods. People with weak immunity can take more of these foods to enhance their immunity.
In addition, minerals also play an important role in affecting human immunity. Lack of "iron" will reduce the ability and activity of phagocytes; Lack of "zinc" will cause thymus atrophy and reduce the ability to destroy cells; Lack of "copper" will affect the production of antibodies, in addition, "magnesium" can improve the functions of T cells and B cells; "Selenium" can reduce the deformation of virus, prevent virus infection and improve the ability of immune cells.
Eat more garlic.
Garlic has the functions of antioxidation, enhancing immunity and antivirus, inhibiting cytomegalovirus, promoting T lymphocyte transformation, improving the activity of white blood cells and macrophages, delaying and partially inhibiting the synthesis of bacterial DNA and protein, achieving antibacterial and bactericidal effects, and preventing and treating various infectious diseases.
Therefore, if you can eat garlic every day, the amount of about two cloves can not only enhance immunity to prevent diseases, but also reduce the chance of death from SARS.
< >
Professor Xie Mingzhe also said: "The average life expectancy of modern people is about 72-80 years old. However, according to the experimental records, the limit of human functional aging is 100- 150 years, which means that the average life span of human beings should be 100- 120 years. Then, how did the forty years when human beings lived less pass away from our daily life? Therefore, Professor Xie Mingzhe reminded the public that to improve immunity, it is not only because of the sudden epidemic of SARS that it becomes a hot topic for a while, but also to start from life and store up your health bit by bit!
Rule 1: balanced nutrition
In order to eat healthily and enhance the immunity of the body, the most important thing is adequate and balanced nutrition, which is most often ignored by modern people and the most difficult thing to do. For most people, the first consideration is whether it is inconvenient, full and delicious. Only a few people will give priority to "balanced nutrition".
The principle of nutritional balance is actually very simple. Eat about three to six servings of staple food, two cups of milk, four to five servings of eggs, fish and beans, at least three servings of vegetables (preferably dark green vegetables), two servings of fruits and two to three tablespoons of oil every day. Especially for most people, the intake of vegetables and fruits is obviously insufficient, and sometimes even one can't be eaten. Therefore, we should remind ourselves that we must eat vegetables and fruits at every meal, and have a diversified diet. Don't always eat certain foods, which will easily waste nutrition.
Rule 2: Drink more water, exercise more and have more rest.
Drink more water: it can promote metabolism in the body, so adults must consume about 2000~2500 ml of water every day.
Exercise more: Do at least 30 minutes of aerobic exercise every day, such as walking, swimming or cycling. Only by maintaining a healthy body and an ideal weight can we have enough vitality to fight the virus!
Get more rest: going to bed early and getting up early seems to be a fantasy for people with modern diversified nightlife. More and more people stay up late, work overtime, surf the Internet or enjoy nightlife. However, staying up late will lead to lack of sleep, leading to decreased immunity. Therefore, sleep when it is time to sleep, start when it is time to get up, conform to the physiological clock of the human body, and get enough sleep and rest to maintain the body's immunity and fight against viruses!
Rule 3: Eat less sweets, eat less fat and drink less.
Professor Xie Mingzhe described it as: "Eating like a knife can save people or kill people. Therefore, people are reminded that it is best to eat less foods that will reduce immunity, otherwise it will not only interfere with the vitality of immune cells, but even inhibit the formation of lymphocytes and damage immune function.
Eat less sweets: sweets will affect the production and activity of white blood cells and reduce the body's ability to resist diseases. Therefore, Professor Xie Mingzhe emphasized: "Don't gamble on your health because of a temporary appetite, it is very unworthy! 」
Less fat: eating too much oil, especially taking too much bad fat, will hinder the immune ability and make the immune cells in the body lazy and unable to function. Therefore, it is suggested to reduce the consumption of edible oil and the intake of high fat and salt, especially fried things and fat.
Drink less alcohol: drinking alcohol will seriously weaken the normal function of various immune cells, and also affect the function of liver and pancreas. Except alcohol, cigarettes, coffee, drugs, etc. Not only will it reduce human immunity, but it will also be harmful to human body, so refusing to associate with these things is definitely the best policy.
As the old saying goes, "A smile cures all diseases", Professor Xie Mingzhe suggested that we should face life with a positive outlook on life, moderately relieve stress, get closer to nature and laugh more, which is a wonderful partner of various methods to enhance immunity!
Ganmai jujube decoction
Materials:
Glycyrrhiza uralensis Fisch 15g, Flour 50g, and 8 red dates.
Exercise:
1. Wash all the herbs with water first.
2. After boiling, add all the medicinal materials into the decoction (red dates should be crushed and boiled).
3. Boil the herbs into soup to drink.
Small reminder:
Licorice can cure epigastric pain, red dates can replenish qi and nourish yin, and wheat has the effect of calming the nerves. Ganmai Jujube Decoction is helpful for people with insomnia, neurasthenia, irritability (or symptoms of bipolar disorder) and constipation caused by tension or stress. Emotional instability, easy to have the impulse to cry, or often yawn, listlessness leads to gastrointestinal weakness, which can be improved by drinking more.
Relaxation medicated bath
Materials:
25g of mint (about half a handful), 50g of angelica tail (about one handful) and 50g of safflower (about one handful).
Exercise:
1. Wrap all the medicinal materials in gauze and tie them tightly.
2. Add water to boil and roll for about 20~30 minutes, then put it in the bathtub, adjust the temperature and take a bath.
Small reminder:
Mint is cool, which is the fragrance of essential oil that many people like to use, so bathing with mint can wake up the skin and relax the sense of smell? Angelica sinensis and safflower have the function of activating bones and muscles, because safflower can promote blood circulation. Whether it is edible medicinal materials or soaked raw materials, the whole body will be smooth after relaxing the medicated bath. If you sprain your body, it is better to add half rice wine (that is, half hot water and half wine) to the medicated bath.
Sean aromatherapy
Materials:
Appropriate amount of agarwood powder.
Practice: Take a proper amount of agarwood powder and light it for aromatherapy.
Small reminder:
Aromatherapy is very popular recently, but some pure essential oils or essential oil lamps are not cheap. The taste of agarwood is simple and can calm the spirit. Generally, the incense we use to offer Buddha is agarwood, which is better and not too expensive, so agarwood can be said to be the king of incense. Indoor lighting and aromatherapy help to calm down, relax and soothe the body and mind.