1, the best health care method
Go to bed before 1 and 1 1 at the latest: detoxify and protect your whole health.
165438+ 0: 00 pm to 3: 00 am is the best stage for the liver to store blood and detoxify.
Experts say that "late sleepers" should try to adjust their work and rest time, so the first rule of nourishing the liver is to sleep before 1 1 at night, preferably around 130 at night, so that they are in a deep sleep state at night 1 1, which is conducive to blood returning to the liver to detoxify and ensure overall health.
2. Stay away from alcohol and drugs: protect the liver.
Don't think that you are weak and want to take medicine when you are sick. When you encounter a minor illness such as a cold, you'd better take it with you and don't take medicine casually. In addition, many drugs are metabolized by the liver, which may produce some toxic metabolites and damage the liver.
Long-term drinking can easily lead to alcoholic hepatitis and damage the detoxification function of the liver.
3. Strengthen exercise: prevent diseases, prolong life and protect the brain.
A study shows that there are more and more car owners, and about 25% people have lost the habit of walking. People who drive around all day are twice as sick as those who like to walk.
Exercise can prevent fatty liver and consume excess fat in the body. As long as you keep exercising for 15 minutes every day, you can prolong your life span by an average of 3 years, such as brisk walking, jogging and cycling. And control your weight gain, which is the best "medicine".
Even activities with little exercise, such as twisting your body from time to time, can promote brain growth and prevent cell degeneration.
4. Eat more fruits and vegetables: prevent cardiovascular diseases and protect the liver.
The World Health Organization's Dietary Nutrition and Chronic Disease Prevention Organization recommends eating at least 400 grams (5 servings) of fruits and vegetables every day. Eating a variety of fruits and vegetables can help reduce the risk of cardiovascular disease, diabetes and stroke.
Vegetables and fruits also have a protective effect on the liver, which is produced by the interaction of vitamins, minerals and fibers in fruits and vegetables. Among them, green leafy vegetables, carrots, potatoes and citrus fruits have the strongest effect on preventing liver diseases.
5, less salt and more vinegar: prevent stroke, prevent heart disease, lower blood fat and promote digestion.
Too much salt will not only steal calcium from your body, but also take away normal blood pressure. Most people consume 9 grams of salt every day, which is 3 grams higher than the health standard. If you put less salt in every meal, the probability of stroke will be reduced 13%, and the risk of heart disease will be reduced 10%.
Vinegar can be regarded as a healthy condiment in the kitchen. You might as well put a little when cooking. Pickling kimchi with rice vinegar can reduce blood fat, and eating it with aged vinegar with pasta can help digestion. Adding vinegar to fish bone soup can also help the absorption of calcium.
6. Full chewing: promote digestion, prevent obesity and reduce the risk of diabetes.
Start eating when you feel a little hungry, and eat every meal at a fixed time; Serve a little less at a time, or use shallow dishes and transparent tableware;
Make sure to eat for at least 20 minutes. Generally speaking, chewing each bite of food 15-20 times can help digestion, avoid getting fat and relieve tension and anxiety.
Less chewing will make people eat more food and double the risk of developing type 2 diabetes, while full chewing will help digestion and absorption.
7. Healthy lifestyle: protect blood vessels, prevent diseases and protect the stomach.
Antioxidants contained in tea can help protect blood vessels and form the habit of drinking tea every day, but not strong tea;
Eating about 80 grams of onion every day can reduce the risk of colon cancer, rectal cancer, laryngeal cancer and ovarian cancer. Antioxidants can prevent inflammatory reaction and improve immunity.
Drink more yogurt when you are sick. The probiotics in it can not only keep your stomach healthy, but also enhance your immunity. Flossing every day can prevent diabetes and cognitive impairment.
2. What is good for your health?
First, eat more fruits.
If possible, eat more blueberries, which can help prevent Alzheimer's disease and make you more focused.
The blue-purple color of blueberry just implies that its antioxidant capacity is extraordinary.
A recent animal study shows that blueberries can help people avoid brain damage that leads to Alzheimer's disease.
If you can't see blueberries in ordinary markets or supermarkets, you can buy blueberry granular yogurt instead.
Second, eat more vegetables.
Broccoli is a must. It is an indispensable ingredient for delaying aging.
Because broccoli contains a lot of antioxidants, vitamin A and vitamin C, it is also a good source of calcium (calcium food) in vegetables.
More importantly, broccoli contains an anticancer component called isothiocyanate. A recent study of 1550 women published in the American Journal of Clinical Nutrition shows that premenopausal women who eat broccoli1/kloc-0 once a month have a lower risk of breast cancer.
Third, eat more coarse grains.
Rye bread would be a good choice. It helps to prevent diabetes and reduce the risk of breast cancer.
Almost all grains are beneficial to digestion, and rye is especially helpful to prevent type II diabetes.
Moreover, rye is rich in phytoestrogens and phenols, which helps to reduce the risk of breast cancer.
However, the main ingredient of real rye bread should be pure rye. If you just look at the color, you probably won't buy rye bread.
Fourth, eat more fish.
Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases.
It is recommended to eat sardines, which are rich in fatty acids and help prevent dementia. After the age of 30, women's daily fat intake should not exceed 30% of total calories, nor should it be lower than 15%.
The omega-3 fatty acids contained in sardines can help prevent depression and dementia caused by free radical destruction, and will not make you fat.
At the same time, due to environmental pollution, feed addition and other factors, the mercury content or other pollutants in artificially raised fish and most wild fish are relatively high.
Moreover, the content of mercury is generally proportional to the size of the fish, so small sardines are safer to eat. If cooking is too much trouble, you can try canned sardines. They are simple to eat and delicious.
Fifth, eat more nuts.
Walnuts, in particular, are more helpful to prevent heart disease than other nuts, and also contain unique antioxidants. But the calories of walnuts are very high, and the 1/4 measuring cup will reach 164 calories. Remember not to be too greedy when eating.
Maybe many people will think, after eating so many health products, why is the body still not good and the resistance is not as strong as others? In fact, this part is determined by genetic factors, and a large part is caused by their failure to maintain good health the day after tomorrow. In fact, as long as they get enough sleep every day, eat a balanced diet, get rid of bad habits and don't have to eat any supplements and health products, they will be in good health.