Daily health care
1, eat eggs: 7 am.
Eating an egg can consume about 6 grams of protein. A study conducted by Dr Heather Reddy found that eating foods rich in protein for breakfast can effectively suppress hunger, enhance satiety and prevent overeating.
It makes sense that eggs are rated as "the most nutritious breakfast". Because after a night of metabolism, the human body is in urgent need of nutritional supplements, and eggs contain protein, fat, yolk protein, lecithin, vitamins, iron, calcium, potassium and other minerals needed by the human body. Breakfast, besides eggs, should also include staple food, milk, soybean milk, vegetables, meat and other foods, together constitute a balanced breakfast.
Cholesterol in eggs has always attracted much attention. In fact, normal adults and the elderly can eat 1 egg every day. Patients with dyslipidemia or obesity are advised to eat 2-4 eggs a week to avoid excessive cholesterol intake.
2. Coffee: 12 noon.
A recent study found that drinking coffee at lunch time can help regulate the changes of blood sugar after meals, reduce the risk of diabetes, and will not interfere with sleep at night. Drinking coffee every day can reduce the risk of diabetes by 34%.
Coffee can also lose weight, but you should also pay attention to 1. No sugar: If you are not used to the bitter taste of coffee, you can add a little milk, but never add sugar, because sugar will hinder the decomposition of fat. 2. Hot coffee is more effective than iced coffee: Hot coffee can help you burn calories faster. 3. Shallow roasted coffee is the most effective: coffee with high roasting temperature has rich taste, but less caffeine content, which is not conducive to weight loss, while American coffee with light taste is more conducive to weight loss.
3. tidy up the room: 2 pm.
It's easy to get tired at 2 pm, so you can arrange some activities that don't need too much brains, such as tidying up your room or cleaning up your mail.
4. Eat snacks: 3: 30 in the afternoon.
People who eat snacks in the afternoon and in the morning can lose 1 1% and 7% respectively after one year. Have some snacks at 3: 30 in the afternoon, such as an apple and a handful of almonds, so that you won't eat too much for dinner.
5. Walking: 5 pm.
Shirley Archer, an expert, said that from afternoon to night, muscle temperature is higher, metabolic rate is higher, and exercise consumes more calories and fat. It is recommended to walk or jog 10 minute.
If you work from nine to six, you can do more stretching and stretching activities in your spare time in the office to relieve neck and back fatigue. Every time 10 minutes, remember to add a cup of boiling water at the end. If conditions permit, you can do radio exercises in the morning and afternoon. You can take the stairs if you can, and you can still achieve the same amount of exercise.
6, drink red wine: 6 pm.
Dr. John Palmer, a university professor, said that the liver breaks down alcohol faster from 2 pm to 10. So drinking red wine for dinner is not only healthy, but also not easy to get drunk.
7. Vitamin D supplement: 6: 30 pm.
Dr Guy Mulligan, an endocrinologist, said that vitamin D supplementation for dinner can increase the level of vitamin D in the blood by 50%.
According to new research, vitamin D can reduce the risk of Alzheimer's disease in women. Researchers have found from two new studies that women who don't take enough vitamin D are at greater risk of cognitive impairment and mental decline than women who take enough vitamin D. Night shift workers, nuns or people who can't get enough sunshine because of their clothing and lifestyle should pay special attention to increasing vitamin D intake in their diet.
It is worth mentioning that people living in cities or places with serious smog pollution need to supplement vitamin D very much, because there is thick smog in the air, and ultraviolet rays cause a lot of loss, which weakens the effect of synthesizing vitamin D.
8. Communicate with relatives and friends: 7 pm.
Dr Arthur Si Tong said that chatting with relatives and friends in the evening helps to relax and sleep. Positive emotions such as happiness peak at 7 pm and last all night.
9. Beauty: 10 pm.
Dr Deborah Jeriman, an American dermatologist, said that sleep can repair the skin. Therefore, most anti-aging beauty should be carried out before going to bed. Experts suggest mashing 10 blueberries, adding a spoonful of yogurt, stirring evenly, smearing on face and neck 15 minutes, and washing with clear water. Blueberries can repair the skin, and yogurt helps clean the skin.
Female friends in prime time will not do useless work, and hard maintenance and care will not be wasted because of staying up late or coffee. As long as we follow the physiological laws and do it at the right time, the effect will get twice the result with half the effort.