Eat at least one egg for breakfast.
Busy modern people want to sit down and eat a nutritious breakfast, which seems to be an extravagant hope, but experts remind that no matter how busy they are, breakfast every day is essential.
A nutritious breakfast must have three elements:
First, starchy foods, including bread, porridge, noodles and so on.
Second, high-quality protein food, such as soybean milk and eggs;
The third is fruits and vegetables rich in fiber and vitamin C.
Suggestion: It looks complicated, but it's actually quite simple. A bowl of noodle soup with an egg and vegetables can meet the requirements. If you really have no time to prepare, you can buy a boiled egg and vegetarian steamed stuffed bun. Compared with bread and grain, eggs are more hungry, which is beneficial to brain development and memory improvement.
Eat enough five vegetables every day.
According to relevant research, 90% people eat too few vegetables every day, and the variety is still very single. In fact, eating more vegetables has many benefits for us, which can not only reduce the probability of cardiovascular and cerebrovascular diseases, delay aging, but also play a role in preventing and treating cancer. We'd better eat 400-500g vegetables every day.
Suggestion: In terms of varieties, it is best to eat more than five kinds of vegetables a day, half of which are green vegetables. In other words, if there are two kinds of vegetables on the table, it is better to have one kind of green vegetable. It is recommended to eat more dark green, red, orange and purple vegetables rich in various minerals, vitamins and other nutrients.
Take a nap for 30 minutes at noon.
Taking a 30-minute nap at least three times a week can reduce the risk of sudden cardiac death by 37%; Napping can enhance memory; Taking a nap in the afternoon can relieve stress. The nap time can be long or short, but for office workers, a mid-afternoon nap will have an immediate effect. Sleeping for 6 minutes can improve memory, and 20~30 minutes is the best nap time.
Suggestion: It is suggested that office workers set their nap time at around 1 after lunch, which can not only maintain their energy in the afternoon, but also not affect their sleep at night. After 3 pm, the elderly should stop taking a nap, or they will easily lose sleep at night.
Drink at least two bottles of water.
We should drink enough water every day so that all the functions of our bodies can function normally, but we often hear some people say that we are too busy to drink water.
Every day, the body loses about 1800~2000 ml of water through urine, sweat or skin evaporation. To remove the water contained in food, we should drink at least 1200ml (two bottles of mineral water) every day. In dry weather and strenuous exercise, we need to drink more water. In fact, many people's daily water consumption is far from the standard.
Suggestion: Drinking a glass of water at the following time points can easily help you complete the water consumption for one day: after getting up, after arriving at the office, 1 1 in the morning, half an hour after lunch, 3 pm, before going to work and one hour before going to bed. This helps to improve your immunity.
Do not hold your urine for more than 3 hours.
Office workers race against time in their work. Some people even try to buy time by not drinking water or going to the toilet. Others are used to urinating, which seriously affects their health. Urine is the way the body excretes toxins. For men, holding urine may cause prostatitis, while women are prone to inflammation such as pelvic inflammatory disease. Theoretically speaking, a person should not urinate more than 8 times a day. 6 times during the day and 2 times at night, which is the best ratio.
Suggestion: Individuals urinate 4-6 times a day, and the amount of water is different, which is normal. Sedentary office workers must develop the habit of drinking water and urinating. The longest urination time is no more than 3~4 hours. Even if there is no obvious intention to urinate, try to urinate in the bathroom.
Empty yourself when you feel tired.
When you feel exhausted, the best solution is not to drink or play games, but to clear your mind and calm yourself down. Often feeling tired is an alarm signal. It reminds you that your body is overloaded. You should stop, adjust the pace of your work, close your eyes quietly and think nothing.
Suggestion: Some people may say that I am inattentive. At this time, try the "counting breathing method" and feel your own breathing. When inhaling, don't count. Just count the times of each exhalation, from 1 to 10, then from 1 to 10, and so on.
seven
Chat with your family every day 10 minutes.
The fast-paced working life makes modern people breathless. More and more people are energetic at work, silent after work and under great pressure, so they have to bear it themselves. If their negative and tired emotions are not vented in time, they are prone to anxiety and depression, which will affect their health. Intimate relationship between family members can prevent and slow down heart disease. On the other hand, busy work makes the communication between family members less and less, especially the elderly and children, who need your greetings and warmth.
Suggestion: Family ties play an important role in reducing stress. So, from today on, put aside your troubles at work and talk to your family for 10 minutes every day, and you can get rid of your sadness and regain your happiness.
eight
Exercise for 30 minutes.
Proper exercise can improve human immunity, prevent diseases, fight cancer and delay aging. Exercising for 30 minutes every day can reduce the risk of heart disease by half and help cancer. It is difficult for modern people to devote their time to sports. Let's divide these 30 minutes into three 10 minutes. It is found that 10 Zhong Jian posture can also enhance cardiovascular endurance.
Suggestion: Set aside 10 minutes every morning and evening for brisk walking, jogging or climbing stairs, and do strength exercises at night, such as push-ups and sit-ups. If you really can't spare time in the process of going to work, sit for 40 minutes, get up and do some exercises such as jumping on one leg and squatting.