There are many manifestations of physical weakness, such as frequent fatigue, poor sleep quality, tinnitus and so on. This situation may be caused by insufficient heart and insufficient heart driving force. In this case, it is suggested that you can take some Chinese herbal medicines for invigorating qi, such as Radix Astragali, Ginseng or prescriptions prescribed by Chinese medicine clinics, which may improve your weak constitution. Generally, the dosage of Astragalus membranaceus is about 10 ~ 20g. It is better to boil water with Radix Astragali and drink Radix Astragali water. You can also add a few red dates or medlar as appropriate. Regarding ginseng, we should pay attention to the difference between ginseng and American ginseng. We are talking about ginseng from China, not American ginseng. American ginseng has nourishing value, but it mainly nourishes yin, and the effect of invigorating qi is not very good. Chinese medicine says that ginseng can tonify qi, which is China ginseng, and the dosage is about 5 to 10g. So can American ginseng be used? Yes, it is also possible to nourish yin while invigorating qi, but replacing China ginseng with American ginseng is putting the cart before the horse.
People with weak constitution generally show fatigue, listlessness, excessive sweating, poor sleep, dizziness, fear of cold, cold hands and feet in winter, easy to get sick and thin. Affect daily life and work, so what can be done to enhance physical fitness?
Methods to enhance physical fitness 1. Enhance physical fitness through diet.
Scientific research shows that the vitality of the immune system is mainly maintained by diet, so the supply of human nutrition is very important. Some foods can stimulate the immune system and increase immunity. Lack of these nutrients will affect the body's immune system, so maintaining a balanced nutrition can prevent diseases and enhance resistance. In diet, we should pay attention to the intake of protein.
Such as: eggs, fish and lean meat. Eat high-fiber carbohydrates, such as bread, oats, brown rice, etc. Eat more fruits and vegetables with more pectin and green leaves, such as spinach, celery, oranges, apples and bananas. Pay attention to the intake of essential fats, such as vegetable oil, sesame seeds and pumpkin seeds. Eating more of these foods at ordinary times will ensure the sufficiency of human nutrition and help to enhance resistance.
2. Exercise to enhance physical fitness.
It is said that life lies in exercise. Doing more exercise at ordinary times can speed up the circulation and endocrine of human body, which is beneficial to the improvement of organ function and can effectively enhance human immunity.
You can do some exercises, such as Tai Chi, Qigong and dancing, which can improve your immunity. Grasping the appropriate exercise intensity, reasonable exercise time and exercise amount should be gradual and persistent, which can not only enhance immunity, but also delay aging, prevent hypertension and osteoporosis, improve sleep and heart disease and increase the agility of thinking.
It is best to use diet therapy when you are weak. You can cook porridge with astragalus water and put some fresh yam at the same time. Astragalus membranaceus nourishes and promotes ancestral qi, which is full, transported and transformed, and the veins are smooth. Weak body is easy to have poor meridians. Hu Aishan produces essence and blood, and supplements asthenia and stagnation. The two drugs move quietly, one liter and one drop, which complement each other. It tastes good and can be eaten for a long time. Friends with weak constitution may wish to try it, which has no negative impact on the body.
Presumably, many post-80s friends are familiar with such a slogan: "Strengthen sports and enhance people's physique". Therefore, physical exercise is very important for strengthening physical fitness, and diet is also very important.
Vitamin C can increase our immunity, so the foods containing vitamin C are mainly fruits and vegetables, so the fruits we are familiar with, such as oranges, oranges and strawberries, are all high in vitamin C. Of course, there are lemons that we often drink in water. The acidic substances in lemon prevent the loss of vitamin C, and of course, the content of vitamin C in pepper is also very high. Is it a good reason to give yourself spicy food? Vegetables and fruits are rich in plant compounds, which have shown excellent anti-inflammatory, anti-oxidation and anti-cancer effects in animal experiments and high hope experiments, so eating more fruits and vegetables can play a very good role in strengthening physical fitness.
Iron is also essential? Iron combines with protein and oxygen in our body and exists in the form of hemoglobin. Iron deficiency leads to iron deficiency anemia, physical exhaustion and poor physique, which often leads to dizziness, pallor and general weakness. Therefore, iron supplementation is also very important, especially for women. Iron-rich foods mainly include lean meat, animal liver, animal blood and so on, so these foods are also essential in our daily diet. Dietary Guidelines for China Residents 20 16: Eat 280 ~ 525g of animal meat every week, that is, eat about 50g of meat every day and 50g of animal liver once a week.
Protein is an important part of our human cells. We must eat protein-rich foods every day in our daily diet, among which high-quality protein accounts for half of protein's total. The nutrient intake of China residents is 55g for women and 65g for men. The main sources of high-quality protein are animal meat, milk, beans and their products, eggs, and seafood such as fish, shrimp and shellfish, so these foods are also essential in our daily life, and the lack of protein will also affect our physical condition.
Carbohydrate is the main source of energy we need every day. Many people have heard the saying: how to lose weight if you don't have enough to eat, so it's also important to have enough to eat. The cheapest, simplest and most accessible source is our staple grain, so daily grain is also essential.
Having said so much, I don't know if you have found it. In fact, it can be summed up as follows: regular exercise and diet, diverse food and balanced diet. Author: Xiao Kun, senior nutritionist.
Five students from Wang Xingguo Nutrition Training Class.
Editor of Dalian Nutritionist Club
Hello, there are two main reasons for physical weakness. Some people are congenitally deficient, while others are nutritionally deficient. Therefore, physical weakness is mainly caused by problems of the spleen and stomach and kidneys. Nursing mainly starts from the following three aspects: first, change the lifestyle, don't stay up late, go to bed early and get up early, have a reasonable diet, have a rich diet, be low in salt and fat, limit alcohol and tobacco, exercise properly and persist; Second, adjusting mentality and having a positive and optimistic attitude towards life are conducive to good health; Third, oral Chinese medicine conditioning, of course, can not eat some tonics casually, should be used under the guidance of professional doctors to let the body slowly return to health.
Nowadays, more and more people feel weak, but in fact, only a few are caused by congenital factors. Most of them are caused by diseases or our long-term bad habits, and even congenital factors will be obviously improved through acquired habits.
People who don't get enough sleep have no future to make their constitution less weak. Adequate sleep is the first element of daily habits. And if there are some, such as they are difficult to sleep, or wake up after a little movement, then professional doctors can overcome them according to their own bodies.
The cheapest nutritious eggs, milk and soybeans are typical of the coexistence of cheapness and nutrition. And the practices and eating methods are diversified. If your body has no special reaction to these three substances, it is recommended to have them every day. Eggs are controlled at 1 to 2 per day, milk is controlled at 300 to 500 ml, and soybean net is controlled at one or two per day, which is about 200 to 400 grams when converted into tofu. The rest of the food should be prepared according to the Dietary Pagoda of China Residents as far as possible.
Although exercise is good, you can't voluntary movement, especially fitness, which is a good way to change your physical fitness, but once you exert too much force, it will have side effects. What about you? Start with stretching, walking and swimming, and the amount of exercise should be from less to more. Be sure to do enough stretching and recommendation before exercise. At the beginning, the amount of exercise should be controlled at about 654.38+00000 steps and gradually increased.
These are general models.
There is no love for no reason, and there is no weakness for no reason. Except for the congenital health problems I mentioned above, most of them are caused by the day after tomorrow. The easiest way is to find a health expert or nutritionist Angela to evaluate your living habits and then make targeted adjustments.
Many people are weak, in fact, because of the wrong living habits, and they have not shown signs of illness in this process. My personal experience, at this stage, simply going to the hospital, in fact, can not find anything wrong.
Xiao Yuntao, Team Leader of Nutrition Pirates
National second-class public dietitian
Member of Nutrition Society
Lecturer in balanced diet nutrition, nutrition ambassador
Good at office worker nutrition and cancer nutrition.
Physical weakness can be manifested as pallor, fear of wind, spontaneous sweating, repeated upper respiratory tract infections, fatigue and weakness. In daily life, we should pay attention to proper living, moderate cold and temperature, avoiding exogenous pathogens, consuming healthy qi, eating moderately, quitting smoking and drinking, combining activity with activity, and maintaining emotional stability, ease of mind and optimism. Chinese patent medicines such as Yupingfeng Powder, Buzhong Yiqi Pill, Liujunzi Decoction, Shen Ling Baizhu Pill, etc. You can also moxibustion Shenque, Guanyuan, Qihai and Zusanli, all of which are acupoints for strengthening the body.
Physical weakness can be divided into congenital and acquired. If the innate endowment is insufficient, the body will be weak, easy to get sick and stunted. Acquired physical weakness is mostly caused by serious illness or excessive blood loss after operation, excessive strain, or damage to viscera and qi and blood.
People with weak constitution or diseases are in the body; Or qi deficiency, blood deficiency, yin deficiency, yang deficiency and other deficiency diseases mixed; Or the excess and deficiency alternate, while the excess and deficiency are different, so the methods of nursed back to health will be different. If you have a disease, adjust it first, and then talk about strengthening your physique when you are well.
As the old saying goes, "deficiency can make up". Anyone with weak constitution should eat products that nourish and strengthen the body, and avoid eating things that consume qi and blood and damage yin and yang.
It's easy to say, but it's really difficult to implement. Because the situation is different, here are only some common tonic foods and drugs.
Yam: Yam has the functions of tonifying middle energizer, benefiting qi, promoting granulation and nourishing spleen and stomach.
Black-bone chicken: Black-bone chicken tonifies liver and kidney, clearing away heat and tonifying deficiency,
Milk: Milk is slightly cold, which can tonify deficiency, quench thirst and reduce qi. If you are afraid of the cold, you can cook and eat.
Mutton: Mutton is sweet, which is specially used to tonify deficiency, stimulate appetite and tonify kidney.
Tonifying deficiency porridge
Take ginseng, astragalus root, rice and porridge.
Rehmannia decoction
Rehmannia juice, jujube paste, white honey, good wine and yak crisp have the effects of tonifying deficiency, marrow, promoting granulation and removing fever.
Reasonable exercise, transportation and compensation
Physical fitness can't be improved without exercise. Many people say that they have taken some supplements, but they are obviously weak and don't eat much, but they always get angry. Is this not suitable for tonic?
Actually, it's not. Many people stay in bed for a day after taking supplements. Or sit still on the sofa. How to do this? Under the condition of exercise and activity, we must walk and move, so as to promote qi and blood circulation, transport and replenish, and be truly absorbed by the body. Because exercise produces yang, exercise makes the whole body move together with qi, blood and viscera, so as not to get angry, and tonic can only be absorbed after it is transported away.
Don't be too extreme in exercise, it is very weak in itself, and strenuous exercise will definitely make you sick. Do some sports that you like and are suitable for. Such as square dance, Tai Ji Chuan, jogging and walking. Step by step, strengthen the amount of exercise, make the water move and strengthen your physique.
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The answer to this question is in my article "Changing Physical Fitness". I can't copy the content. It's just breathing with a smile, no medicine, no health care products.