Only by having a healthy body can you keep energetic, happy and successful in your daily study and work. Without health, the efficiency of study and work drops sharply, life is dull, life becomes dark and miserable, and you lose interest and enthusiasm for everything.

Of course, exercise is the best way to keep healthy. For example, by taking part in outdoor sports, we can get closer to nature and absorb fresh air. The beauty of nature makes us clear-headed, which is extremely necessary for health. In addition, exercise promotes blood circulation, helps to expel waste from the body, improves the body's immunity and resistance, and makes us more energetic.

We can also see that some young people, because of poor health, are bound by ideals and ambitions, and they cannot devote their lives to their ambitions. Many people are unhappy because they feel that they can only do a small part of their true strength in their careers; And most of the strength, because of poor health, can not be put to good use.

Four little things to keep you away from overwork.

Office workers sit in the office for a long time, have less exercise time and have great work pressure. If you are not careful, you will be "overworked". How should office workers avoid overwork? Doing the following four little things well will help you.

1. Pour water frequently.

Sedentary and lack of exercise are important reasons for overwork of office workers.

Before you stay away from overwork, you must first learn to leave your chair. At work, get up every 40~60 minutes and have a glass of water. On the one hand, you can exercise, on the other hand, you can develop the habit of drinking more water. Drinking water can speed up metabolism, expel toxins and help to lose weight.

Therefore, drinking water at work can be described as a multi-pronged method to lose weight.

2. Keep the correct sitting posture

Incorrect sitting posture will cause pressure on the lumbar spine, which is easy to cause cervical and lumbar diseases, abdominal obesity and flat buttocks. Correct sitting posture can lift hips and correct pelvis.

Usually, when sitting in front of a computer, one's upper body should keep his neck upright, which can support his head, his shoulders naturally droop, his upper arm clings to his body, and his elbow bends 90 degrees. When operating the keyboard or mouse, they should try to keep their wrists in a horizontal posture, and the middle line of their palms and forearms should be kept in a straight line. The waist of the lower body is straight, the knees naturally bend 90 degrees, and the sitting posture with both feet on the ground is maintained.

3. Do a little exercise between work.

Too busy at work to exercise?

A study shows that strenuous exercise for about 25 minutes in a short time every day can still consume about 200 calories. Therefore, even if you don't have time to do enough exercise, short exercise and sweating after work are good for your health. If you can spare time between work, you can also do some simple weight-loss exercises with the help of desks and chairs in the office.

Have dinner with friends

Avoid eating alone and find some colleagues who support you to lose weight. When eating, everyone is paying attention to each other's conversation, not to diet. Choose a place to eat, and it is best to find some places near the workplace that provide all kinds of low-fat foods.

Six food combinations in the workplace

More and more office workers are busy with their work and ignore the rationality of their diet. A reasonable diet can not only replenish energy and gain nutrition, but also add points to the nutritional balance, achieving the effect of 1+ 1 > 2. Below, I will introduce you to several diet combinations that are often overlooked.

First, lean collocation

Besides drinking water, people need to take a lot of water from food every day. When the weather is hot, it is not only beneficial to digestion and absorption, increase satiety, but also replenish water. For example, if you eat a lot of meat from cattle and sheep, you can mix it with porridge, soup, soup and other thin foods. You can cook porridge and porridge with steamed bread and cakes in the morning and evening.

Second, color matching.

Different colors of food have different nutritional values and health care functions. It is suggested that green leafy vegetables account for 40% of the daily diet, and at the same time, try to consider a variety of color combinations and eat more fruits and vegetables such as purple and red.

Third, the thickness is matched.

In China's eating habits, the staple food is mostly rice and flour, but long-term single intake of flour and rice will easily lead to nutritional imbalance and weakened digestive function. In addition, the moderate increase of coarse grains helps to prevent diabetes, dermatitis, constipation and other problems. It is generally recommended that the intake ratio of flour such as steamed bread and rice, rice, miscellaneous grains and potatoes be 3: 1. You can also choose to eat a special meal of miscellaneous grains porridge or rice every day, and supplement dietary fiber and trace elements appropriately to achieve a balanced diet.

Fourth, cooking collocation

There are many ways to cook food, such as steaming, boiling, frying and baking. Different cooking will bring different changes to the nutritional value of food. Generally speaking, cooking and cold salad are healthier and less nutritious than frying. Therefore, it is suggested that the ratio of cooking to cooking should be controlled at 2: 1. You can occasionally choose low-temperature baking and frying, but try to avoid frying.

Fifth, the combination of meat and vegetables

Vegetarian diet mainly provides essential nutrients such as dietary fiber, minerals, vitamins and antioxidants. Eating meat alone may lead to insufficient intake of dietary fiber and antioxidants, while a vegan diet lacking soy products may easily lead to nutritional deficiency and energy decline in protein. Generally speaking, normal people should ensure 2-3 servings of meat, 1 kg of vegetables, 2-4 servings of fruits, 1 kg of cereals and potatoes every day. Meat can be eaten with green leafy vegetables, or with other fresh fruits and vegetables of various colors and bacteria.

Sixth, cold and heat collocation

Cold food has many functions such as clearing away heat, purging fire and detoxifying, such as mung bean, buckwheat, wax gourd, bitter gourd, lotus root and kelp. Hot foods have the functions of dispelling cold, warming meridians and dredging collaterals, such as beef and mutton, longan and pepper. It is easy to lose appetite in summer. At this time, you can choose cold foods rich in minerals and vitamins to supplement nutrition and promote appetite. For example, when eating hot pot, eat more cold foods such as radishes and vegetables; It will be more comfortable to drink a bowl of sour plum soup after eating beef and mutton. In addition, hot meat can be cooked at low temperature, such as steaming and stewing, or cold aquatic products or duck meat can be chosen instead.

Healthy recipes of four office workers

With the development of younger employees in the workplace, more and more young people automatically become night owls and stay up late to work overtime; Or the ordering family, the kitchen is too lazy to enter, and the courier is delivered to the door; In addition, like some colleagues in the sales industry, most of them become entertainers because of their work needs. Eating meat and drinking alcohol is unhealthy ... The seemingly fashionable life hides a huge health crisis.

Night owls sleep soundly by supplementing calcium and magnesium.

It stands to reason that nearly13 of a person's life is spent in sleep, and adults should ensure 7~8 hours of sleep every day. However, many people in life are used to staying up late for various reasons, and lack of sleep may lead to many health hazards: decreased immunity and susceptibility to diseases; Irregular biological clock may increase the risk of cancer; The fatigue of staying up late makes it difficult to resist the temptation of high-sugar and high-fat foods, and it is easy to be obese; Work efficiency is reduced, thus further crowding out sleep time.

Suggestion: before staying up late, it is best to fill your stomach with fruits, bread, porridge and side dishes, and don't fill your stomach with instant noodles containing a lot of oil and salt; Take the initiative to eat B vitamins, which is beneficial to relieve fatigue; Green tea is suitable for refreshing drinks, not too strong. Those who stay up late for a long time should be supplemented with protein, fat and B vitamins, such as milk, fish and beans, and should also eat nuts such as walnuts, dates, longan and peanuts to help people cope with fatigue; It is also important to supplement vitamin A. It is recommended to eat carrots, leeks, eels and other foods in moderation.

People who order food choose to fry less and cook more.

Now many people are "kitchen insulators" and don't cook at home. When eating out, delicious dishes often use unhealthy cooking methods such as frying, frying and frying, and salt, chicken essence and pigment are used too much. If you eat like this for a long time, obesity, hyperlipidemia and chronic gastroenteritis will surely find you.

Suggestion: Choose a clean and hygienic dining environment, stir-fry less and eat more cooked food to ensure rich and varied food; When eating, you should eat the staple food first, and then eat vegetables. Staple food can increase satiety and reduce the intake of high-fat dishes. If necessary, you can rinse the juice and oil off the dishes with white water. Considering the unreasonable diet structure, people who eat out for a long time can take 1 compound nutritional supplements every day.

Prepare three heat-resistant lunch boxes with Mijia.

Bringing your own lunch has advantages and disadvantages. Its advantages are controllable component content and high quality. When ordering, you can add coarse grains, beans, potatoes and other unhealthy ingredients that are difficult to eat. The quality of oil is good, and the amount of oil and salt can be controlled by yourself. The disadvantage is that many offices do not have refrigerators, and microorganisms may breed in meals, increasing the risk of gastrointestinal discomfort.

Suggestion: You need to prepare three heat-resistant sealed lunch boxes. Before use, wash the inside and outside of the lunch box with boiling water to kill bacteria as much as possible. In the distribution of ingredients, a lunch box should be filled with staple food, and it is best to match the thickness. The lunch box should be put in the refrigerator when it is not hot.

Entertainment family staple food vegetables can not be less.

Evening entertainment has become one of the contents of many people's "work", and they can't relax at the dinner table. In this state of mental stress, the blood supply to the digestive tract is reduced, and the digestion and absorption ability is reduced, which is easy to lead to gastrointestinal ulcers, and it is difficult to control food intake and easily induce obesity.

Suggestion: First of all, we should reduce unnecessary entertainment; Secondly, serve the staple food early and eat vegetables while eating. Try to avoid high-oil and high-salt staple foods such as fried powder, hemp balls and chopped green onion cakes, and use more miscellaneous grains such as purple potato, taro, pumpkin and sweet corn as staple foods, which can not only enrich the dining table, but also supplement dietary fiber; Thirdly, mushrooms, asparagus, spinach, broccoli and other vegetables rich in dietary fiber can increase intestinal vitality; Finally, we should consciously eat less greasy food at dinner, replace alcohol and sweet drinks with soybean milk and yogurt, try to eat light food for a few days after dinner, and eat more fruits and vegetables, coarse grains and beans.

Stay healthy and stay away from the top ten chemical pollution in life.

A few days ago, after the explosion accident of extremely dangerous chemicals in Tianjin, the relevant departments immediately found that cyanide and other chemicals spread rapidly to most parts of the north with the change of weather, which aroused widespread concern of the people. In fact, in our daily life, there are a lot of chemicals that need our attention for everyone's health. So, how can we avoid the harm of these pollutions to our health?

1, home decoration materials

The artificial boards in home decoration materials mostly use sawdust particleboard, which contains a lot of phenolic resin, and volatile carcinogens such as phenol and formaldehyde will also affect vision and liver function. Therefore, it is recommended that you decorate lightly and decorate again, and ventilate for 3~6 months after decoration.

2. Plastic products

Plastic products are mainly made of polyethylene or polypropylene. In order to increase the flexibility of products, plasticizers are often added, which will decompose toxic substances when exposed to high temperatures. It is not recommended to use plastic containers to heat food or hold high-temperature food.

3. Cooking utensils

Non-stick pan is popular because of its fast cooking speed and convenient cleaning. The non-stick reason is that there is Teflon coating in the pan, and the non-stick pan made of unqualified materials has low safety. At 200℃~300℃, the coating will fall off and decompose toxic substances. Therefore, we should try to choose a non-stick pan with quality assurance to avoid high-temperature dry burning and replace it after multiple scratches appear.

4. Disinfectants and bleaches

This preparation mainly contains peracetic acid and chlorine. Excessive use will increase the volatilization of chlorine in the air and cause dizziness, nausea and other problems. So when storing, keep away from children and pay attention to dryness and ventilation.

5. Insect repellent and insect repellent products

Mosquito coils (including traditional mosquito coils, liquid and solid electric mosquito coils) and pesticides contain pyrethrins and other pesticides. In view of the low content, rational use is basically harmless. However, in a closed space, the suspended particles of mosquito-repellent incense or pesticides cannot spread effectively, which will make people cough and feel chest tightness. For the sake of safety, it is best not to put the lighted mosquito-repellent incense near the head.

6, pesticide residues

During the growth of fruits and vegetables, it is necessary to spray pesticides to prevent pests and diseases. Pesticides mainly contain organic compounds such as phosphorus, which will induce food poisoning if accumulated in the body for a long time. Therefore, the purchased fruits and vegetables should be washed repeatedly, soaked in alkaline water and rice washing water for 10 minute, and then washed with clear water.

7. Cosmetics

Cosmetics mainly contain vaseline, glycerin, essence and other ingredients, as well as antioxidants such as cysteine and catechin. Poor quality whitening cosmetics may lead to excessive lead and mercury, which may lead to disfigurement in serious cases. When buying cosmetics, pay attention to the selection of pure natural ingredients and small packages to avoid breeding bacteria because they are not used for a long time after opening the lid.

8. Natural gas and natural gas

In general, the combustion of gas and natural gas will produce carbon dioxide and water, which will not pollute the indoor environment, but the danger caused by gas leakage should be avoided. The gas stove switch should be replaced regularly, and the gas pipeline hose should not be put into use beyond the time limit.

9. Ozone

Surface ozone mainly comes from automobile exhaust, and laser printers and photocopiers also produce ozone when they work. Excessive ozone can cause immune decline and respiratory diseases. It is suggested that you put the printer alone in a well-ventilated room; When the printer is working, it should be at least 1 meter away.

10, automobile exhaust

In addition to the indoor "invisible health killer", automobile exhaust is devouring people's health every day. It contains hydrocarbons, nitrogen oxides, carbon monoxide, sulfur dioxide and so on. It will aggravate air pollution, produce smog and endanger people's respiratory system. Therefore, it is recommended to travel by public transport as much as possible.