It is found that when the indoor temperature is 18℃-25℃ and the humidity is 45%-65%, people's body and mind are in the best state. Therefore, it is very beneficial to put some plants on the desk. Aquatic plants such as green radish, rich bamboo and daffodils help to keep humidity. Keeping two small goldfish with copper grass in a small fish tank will form a natural "living oxygen bar", and aloe and potted plants will reduce computer radiation. In a word, desks can be decorated healthier and relieve visual fatigue.
2. Fruits and vegetables are like "panacea"
Office workers sit in air-conditioned rooms for a long time every day, do not exercise, and pay more attention to humidity maintenance. It is very important to supplement proper moisturizing fruits and vegetables every day and regulate body moisture from the inside out. Generally, the water content of vegetables and fruits exceeds 70%. Eating more fruits and vegetables is also a vitamin supplement. Lettuce, cucumber, grapes, white radish, grapes, pears, apples and oranges are all fruits and vegetables that nourish yin and moisten dryness.
3, pay attention to protect the skin when cold and dry.
When the weather is cold and dry, we should pay more attention to the protection of the skin, and it is best to change the cleaning products into milder types. Because the air is dry, the skin becomes very sensitive, so facial cleanser, shower gel and so on. Avoid using abrasive particles and replace them with mild ones. In addition, although the temperature is low, you can't wash your skin with water with too high a temperature. Hot water will destroy the sebum membrane of your skin, reduce the water holding capacity of your epidermis, and especially stimulate the expansion of facial microvessels, making people feel drier and itchy.
4. Pay attention to drinking water
Maybe you never know that drinking water is also exquisite. It's best to sip when drinking, which is similar to "eat less and eat more meals". Don't swallow too much at a time, otherwise your body will not be able to absorb it effectively. People with poor circulation and easy blockage of meridians should not drink too much water too quickly, which will cause discomfort and even edema.
5. Drink some healthy soup properly.
Busy office workers may have heard the word "stew soup", but it is also necessary to know some simple health soup. Simple and convenient, make the body healthier. Health soups suitable for office workers include black-bone chicken soup, pig's trotters soup, mushroom chicken feet soup and Korean seaweed soup. Online search is easy to learn.
6. Balanced diet and nutrition
Modern people consume too much nutritious food every day, which has far exceeded the nutritional limit of the body itself. Therefore, in choosing a diet, it is best for office workers to be vegetarian, accounting for 80%. The meat is mainly fish and shrimp, followed by beef and mutton, and eat more coarse grains, beans and their products. Try to eat less high-fat, high-calorie food, and the interval should be longer. Details+?
Driver's health driver's healthy diet
1, drivers who stay near noisy and vibrating engines for a long time are likely to cause dysfunction of nervous system, endocrine system and digestive system, causing neurasthenia and cardiovascular diseases. Protein should always supplement, such as eggs, beans, fish, fresh vegetables and fruits.
2. Drivers should keep good eyesight when driving, and eat more carrots, tomatoes, oranges and so on rich in provitamin A. ..
3, usually eat more shrimp, fish, walnuts, milk, lean meat, lotus seeds, sesame seeds, longan, bone soup, animal brains and other foods to play a role in strengthening the brain and improving the sensitivity of the nervous system.
4. Drivers should supplement sugary sweets to maintain blood sugar concentration and ensure safe driving.
Drivers often neglect the normal meal time because they are busy driving and transporting goods, so that they eat irregularly and are often full. In addition, in the process of transportation, there is no condition to choose what to eat, only what to eat, so eating is uncomfortable, leading to loss of appetite and indigestion. Maintain good eating habits and eat regularly every day to avoid indigestion and gastrointestinal diseases.
Daily habits of drivers' health maintenance
1, driving for too long can easily lead to excessive fatigue and mental stress, which may lead to imbalance of neuromodulation and induce diseases such as hypertension and nervous headache, so the driving time should not exceed five hours.
2, driving by hand is easy to cause muscle spasm. If you drive without gloves, the vibration of the car will be transmitted to the human body through the vibration of the steering wheel. In this way, it is easy to cause muscle spasm and atrophy, and even change bones and joints, resulting in local hyperosteogeny or osteoarthritis.
3. Do not introduce pollution sources such as inferior interior accessories into the car. Even if interior decoration is to be carried out, special attention should be paid not to use flame retardants, adhesives and preservatives.
4. Sit upright. Eyes up, hands on the steering wheel 10 and 10, and the upper arm is at a 90-degree angle with the steering wheel. Lean forward slightly so that your knees are slightly higher than your thighs and waist and touch the seat.
5, sedentary for a long time, neck, waist and limbs joints in the same posture for a long time, will slow down the smooth blood circulation, easily lead to cervical spondylosis, lumbar muscle strain, scapulohumeral periarthritis, hemorrhoids and other diseases, so drivers should strengthen exercise and fitness. Details+?
Health care measures for high temperature workers
1, strengthen personal protection. Workers working in high temperature should wear work clothes with low thermal conductivity and good air permeability. According to the requirements of different operations, personal protective equipment such as heat shield, working cap, protective glasses, gloves, shoe covers, leg protectors, etc. It should also be worn correctly. Workers engaged in special high-temperature operations, such as hot lining repair and ladle cleaning, can wear special thermal insulation clothes, cold-proof windbreakers and ice vests. Prevent strong thermal radiation.
2. Strengthen medical prevention. Workers exposed to high temperature should undergo physical examination before employment and in summer. People suffering from cardiovascular diseases, hypertension, ulcers, active tuberculosis, emphysema, liver and kidney diseases, obvious endocrine diseases, central nervous system diseases, convalescence from serious illness and the elderly and infirm are not suitable for high-temperature operation.
3. Choose a reasonable diet. In order to maintain the balance of water and salt metabolism of high-temperature workers, water and salt lost due to excessive sweating should be replenished in time. The best way is to drink salty drinks. Such as salt soda and salt tea, tea contains many alkaloids and vitamins, and also has a cardiotonic effect. Diuretic, heat clearing, etc. You can use 1% green tea and 0.2% salt water to mix evenly. Salted soda contains carbon dioxide, which can promote the secretion of gastric juice. On the premise of enough salt, tomato soup, mung bean soup, soybean milk and sour plum soup can also be used. Generally, each person needs to supplement 3 ~ 5 liters of water and about 20 grams of salt every day. It is advisable to drink a small amount of water for many times, and the temperature of the drink is 8 ~ 12℃.
Food health care methods for high temperature workers
1. Nutritional supplement for workers exposed to high temperature The First Draft of Health Food for Workers formulated by China Academy of Medical Sciences points out that one meal of non-staple food is added to the basic diet of workers: 25g of meat, 25g of fish, 25g of beans, 50g of liver, or 250g of green leafy vegetables such as spinach and fresh wild vegetables.
The principle of supplementing energy and nutrition for high-temperature workers is to increase 10% heat energy, appropriately supplement protein, increase sugar intake, and supplement inorganic salts such as vitamin A, vitamin b 1, vitamin B2, vitamin C and calcium. Sugar can promote the body to adapt to the thermal environment and improve the tolerance to high temperature. The oxidation process of sugar is half less than that of protein, and it also has a positive regulating effect on the water and salt metabolism of high-temperature workers, and promotes the reuse of protein decomposition products. The intake of fat should be reduced.
2. Supplementing water and salt is an important principle of health care for high-temperature workers. Reasonable supply of drinks can ensure the balance of water and salt metabolism and improve the whole body function. At high temperature, operators need to increase drinking water by 3 ~ 6 liters (moderate to extremely heavy labor intensity), the demand for salt is 15 ~ 25g, and the salt content of drinks should be 0. 1% ~ 0.3%. Because the salt content in the diet is about 15g, light manual workers generally do not need to supplement salty drinks, and those with moderate or above labor intensity should drink salty drinks. Insufficient water and salt supplementation is harmful to human health, while excessive supplementation will also increase the burden on organs such as heart, stomach and kidney, and there will be symptoms of water poisoning such as dizziness and vomiting.
3. While maintaining the balance of consumption and intake of nutrients, water and salt, we should also choose foods with the functions of clearing away heat and relieving summer heat, promoting fluid production or dehumidifying according to the principle of health food in summer, so as to enhance the efficacy of food health care. Beverage, porridge, soup and soup are the main forms of supplementing nutrition, water and salt for high-temperature workers. The temperature of cold drinks should be 65438 00℃, and overeating is not allowed. Details+?
Chef's Health Care What can a chef eat for health care?
1, in the daily diet, eat more foods rich in calcium and vitamin D, such as dairy products, bean products, fish and shrimp, to supplement calcium in the body.
For people who have worked as chefs for many years, they have more opportunities to get in touch with greasy food and condiments than ordinary people. Therefore, we should pay attention to fresh fruits and vegetables, eat more fungus and fungi to help the body excrete, drink more water and urinate more.
3. It is ok to eat regularly. To improve resistance, it is necessary to increase immunoglobulin in the body. Immunoglobulin is mainly synthesized in the liver. The raw materials to be synthesized are mainly amino acids, which are mainly in the diet of protein.
4. It is recommended to eat an egg every day and pay attention to the collocation of high-protein foods such as lean meat and fish.
Chef's daily maintenance methods
Chef is a special industry, working in high temperature, high noise and smoky environment for a long time. Personal diet is not on time, work pressure is high, often overtime rest, lack of sleep, easy to get occupational diseases. Many young chefs' basic activities after work are drinking, playing cards, surfing the Internet and staying up late in discos. Few chefs care about their health. Chefs tend to be potbellied, successful and brilliant, but they don't pay attention to their health. Take care of yourself, strengthen exercise for your career and yourself, develop good running habits, drink plenty of water, keep enough sleep and good eating habits. Details+?
What dietary problems should athletes pay attention to in fitness?
1, key carbohydrates
Carbohydrate is the priority fuel source for human body to prepare for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise.
If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal requirements.
For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight. For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
2, efficient hydrating drinks
To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan. Get into the habit of drinking more drinks, even on days when you don't exercise.
Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition.
Alcohol and caffeine can dehydrate people, so they are not hydrating drinks. Drink 400 ml to 600 ml of drinks 2 hours before exercise, and drink 15 to 20 minutes every 150 to 350 ml during exercise.
Dietary principles of athletes
1, reasonably arrange nutrients
Under the premise of balanced consumption and supply of athletes, the proportion of protein, carbohydrate and fat in food should be reasonably arranged. Take calorie intake as an example. Generally, protein accounts for 65,438+05% of the total calories, fat accounts for about 30% of the total calories, and carbohydrate accounts for about 55% of the total calories. Protein's intake should also be based on different exercise conditions, and the intake of animal and plant protein should be arranged reasonably. So should the intake of other nutrients such as water, carbohydrates and fat.
2, pay attention to the balance of heat
Because athletes consume a lot of energy in training or competition, only timely replenishment can meet their normal needs and protect their abundant sports ability and necessary energy reserves. However, excessive calories will lead to the increase of body fat and body fat, and the decline of exercise ability. Therefore, athletes' dietary arrangements must be reasonable, and they should vary from person to person and from project to project.
3. A reasonable diet system
The dietary system includes dietary quality, dietary distribution and eating time. Meal time should be adapted to training and competition. It is best to train or compete 2.5 hours after meals, otherwise strenuous exercise will make the blood involved in digestion flow to muscles and bones, which will affect the digestion and absorption of gastrointestinal department. Intense exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement. After training or competition, you should also rest for 40 minutes before eating, otherwise, the blood entering the gastrointestinal tract will decrease and the gastric juice secretion will be insufficient, which will affect the digestion and absorption function, and in the long run, it will cause chronic gastrointestinal diseases. Details+?
How does the teacher keep in good health every day?
1, voice protection
Pharyngitis has always been accompanied by a teacher, so it is best to protect your throat on weekdays.
Health care effect: clearing away heat and toxic materials.
Health food: Fruits and vegetables with the function of clearing away heat and toxic materials include pumpkin, lotus root, celery and Sydney. Drink more boat-fruited Sterculia and clematis tea which can clear away heat and relieve sore throat.
Dietary taboos: avoid eating spicy food; Eat less fried, grilled food and roasted seeds and nuts; Try to eat less food with high sugar content.
Health tip: Do more exercise to increase your vital capacity, such as running, playing ball and swimming. Choosing abdominal breathing is beneficial to vocal cord pronunciation. "Counting breathing training method" can be used as a reference. You can recite "123" when inhaling and "4567" when exhaling. This method can improve pronunciation.
Step 2 clear lung
The ubiquitous dust in the classroom will always sneak into the teacher's lungs and attach to mucous membranes, small airways and alveoli.
Health care effect: clearing lung and moistening lung.
Health food: carrots, papaya, pumpkin and other foods are rich in β -carotene and can prevent pneumoconiosis; Auricularia auricula and pig blood can remove dust; Eating more fresh fruits and vegetables, especially mushrooms, has the effect of moistening the lungs.
Health tip: rinse your mouth with salt water and keep your mouth clean. Writing on the blackboard with a little wet chalk head and wiping the blackboard with a wet cloth can reduce chalk dust.
How do teachers prevent occupational diseases?
1, eat more food for clearing away heat and toxic materials, and maintain your throat.
Try to eat less comfort foods such as peppers and garlic, avoid fried and fried foods, and try to quit smoking and drinking. Don't use your voice too much to avoid hoarseness. Eat more fruits and vegetables that clear away heat and toxic materials, such as pumpkin, loofah, celery, lotus root, olive, Sydney, ebony and lotus plumule. Usually drink more tea soaked in traditional Chinese medicine. For example, boat-fruited Sterculia has the functions of relieving fever, moistening lung, relieving sore throat and detoxifying. Put 3-5 pieces of boat-fruited Sterculia every time, and make tea with boiling water instead. Clematis tea. Take 30 grams of Radix Clematidis, wash it, decoct it in water, take the liquid warm and take it, instead of tea, it can resolve phlegm and dissipate stagnation.
2. Add dust-proof food appropriately.
The so-called dust-proof food is that this kind of food can resist the harm of dust. Teachers should add carrots, papayas, pumpkins, broccoli, spinach, nectarines and apricots in their daily diet. Because these foods contain more beta-carotene. β -carotene is an antioxidant, which has antioxidant effect and can prevent pneumoconiosis. In addition, excessive consumption of foods that can discharge dust, such as black fungus and pig blood, can eliminate the dust in the gastrointestinal tract, thus avoiding the harm of dust reaching the digestive tract. Details+