It is not easy to do this. What is the healthy lifestyle that everyone is looking for? How? There are too many books and materials about health preservation in the market, which are right and which are wrong. How to identify them? In order to better guide middle-aged and elderly people to live a quality life, experts from the Health Education Committee announced four elements of a healthy lifestyle, including: reasonable diet, psychological balance, quitting smoking and alcohol, and proper exercise.
First, ten secrets of healthy eating.
Variety (eat everything)
Total quantity control (67 minutes full per meal)
Food should be light, low in salt and fat.
Pay attention to the intake of vegetables and fruits.
Small amount and multiple meals
Usually take the initiative to drink more water.
Pay attention to food hygiene
Limit alcohol and drink less strong tea.
Medium and stable weight
So, what food should everyone eat every day, and what is the amount?
The total amount of a person in a day.
25-30 grams of oil
300 grams of milk and dairy products
30-50g of soybeans and nuts
50-70g of livestock and poultry meat.
Fish and shrimp 50-100g
25-50g of eggs
300-500g of vegetables
200-400g of fruit.
Cereal potatoes and miscellaneous beans
Water1200ml
Second, psychological balance.
The elderly enjoy their old age, and they must be psychologically happy. Mental health is very important, which is related to the health and longevity of the elderly. Throughout the literature at home and abroad, there are many reports about the secret of longevity. Many of them have a rough life and a hard life, but they have one thing in common. They are all optimists.
Third, quit smoking and limit alcohol.
It is an indisputable fact that smoking and drinking are harmful to health. Numerous examples and data tell us that long-term smoking and drinking can induce various diseases, including lung cancer, cardiovascular disease, liver cancer, diabetes and so on. Some oncologists say that the real internal genetic factor of cancer is only 5- 10%, and external factors account for 90-95%. Tumors caused by external factors can be prevented.
Among the external factors, alcohol accounts for 4-6%, obesity accounts for 10-20%, infection accounts for 15-20%, smoking accounts for 25-30%, diet accounts for 30-35%, and other factors account for10-1. Tobacco is related to a variety of tumors, including some organ-specific carcinogens and some compounds that promote the formation of carcinogens in the body. Carcinogens and carcinogenic metabolites are not only stimulated locally, but also absorbed by the lungs and transported to the whole body through blood, causing various cancers.
Alcohol can cause vascular diseases, such as arteriosclerosis and hypertension. Long-term alcoholism can change the heart, reduce the elasticity and contractility of myocardium, and cause changes such as accumulation of fatty substances on blood vessel wall, narrowing of lumen and unsmooth wall. It can be seen that quitting smoking and drinking is very important for health.
Fourth, exercise regularly.
When people reach old age, various organs and functions of the body gradually decline. In addition to good living habits and health care measures, if you can cooperate with appropriate exercise, you can effectively delay aging. Regular exercise can reduce the risk of heart disease, stroke, diabetes, some cancers and depression. It is recommended to exercise moderately for 2.5 hours every week.