First, the way to stay away from sub-health
1, sleep 7-8 hours a day.
A healthy body comes from sleep, and there is no health without adequate sleep. Some scientists have observed that from 10 in the afternoon to 2 am, it is the best time for the human body to synthesize the most substances, decompose the least and recover from fatigue. It is also the time when B lymphocytes and T lymphocytes, the two "national defense" forces in the human body, grow most vigorously. B lymphocytes and T lymphocytes are strong, and the human body has strong disease resistance, so it will be less sick and not sick. In addition, this is a critical moment for the whole body to renew other organ cells except cells. It is incalculable for the human body to miss this time.
Don't forget to have breakfast.
Breakfast is like tonic. Eating too much breakfast won't make you fat. In the early years, breakfast conferences around the world were held in the United States, and nutrition authorities from all over the world studied the world's breakfast, and came to the conclusion that eating breakfast is conducive to improving memory, learning, work efficiency and health. What is a nutritious breakfast? It is generally believed that a healthy breakfast contains the following four or five foods. That is,100g of grain (preferably coarse grains and coarse grains); 1 bottle of milk; 1 eggs (avoid frying poached eggs and scrambled eggs); Proper amount of food; A fruit.
3. Don't eat snacks except for three meals a day.
Eating can make you healthy, and eating can also make you sick. Therefore, first of all, the nutrition of three meals a day should be balanced and appropriate, that is, don't be partial to food, eat everything and don't eat too much, so as to meet the human body's demand for seven nutrients and ensure health. What needs to be pointed out here is that the spleen and stomach are the "biochemical source of qi and blood" of the human body and an important organ for digesting and absorbing nutrients. If you eat a lot of snacks besides three meals a day, on the one hand, it will increase the burden on the gastrointestinal tract, make the human body absorb too much nutrition, and increase the risk of hyperlipidemia and diabetes; On the other hand, it is easy to damage the spleen and stomach. Of course, replacing three meals a day with snacks violates the principle of balanced nutrition.
Step 4 Exercise moderately
Proper exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. The special reminder here is: don't suddenly think of "life lies in exercise" when you are extremely tired. When you are tired, the human body needs rest, not exercise. At this time, exercise is only harmful to the human body. The scientific attitude towards sports is "persistence is the most important, moderation is the most important". Moderation refers to feeling warm in winter and sweating slightly in summer after exercise, but not feeling flustered. Never stop exercising. When you exercise, you will sweat, wheeze, heartbeat and shortness of breath. This is not good for your health, but harmful, and even accidents may occur.
Second, healthy food.
1, soybean
Compared with milk, China people have a special liking for soybean milk and a series of bean products cultivated with soybeans. Especially for disciples who believe in Buddhism in China, the main source of protein is not meat, but bean products. Rich plant protein makes soybean the leader of protein Kingdom.
Reason for listing: The main ingredient of soybean is protein, especially the protein source of vegetarian food. They contain essential amino acids, which have effects on the repair and regeneration of muscles and the growth of skin, hair and nails. Soy protein is also the cheapest in protein. Soybean has high nutritional value, but direct consumption will affect the absorption of protein and cause flatulence. The protein absorption rate of whole beans is about 65%, but the absorption rate can be improved a lot after being processed into soybean milk. So it is best to make soybeans into soybean milk or tofu. In the morning, you can make soybean milk with your own soymilk machine, and steam corn with bean dregs at night, so the coarse and fine grains complement each other.
Reminder: Do not use soybean milk instead of milk. The quality of soybean milk is equivalent to that of milk. Iron is five times that of milk, while fat is less than 30%, calcium is only 20%, and phosphorus is 25% of milk. So drink soybean milk and milk.
2. energy
Ginger has the function of detoxification and sterilization. Usually at the dinner table, when eating preserved eggs or fish and crabs, we usually put some Jiang Mo and ginger juice. Chinese medicine theory holds that ginger is warm and has the effect of relieving exterior syndrome.
Reason for listing: Ginger is an important condiment, which can also be eaten alone as a vegetable, and it is also an important Chinese herbal medicine. It can penetrate its own spicy and special aroma into dishes and make them delicious. Gingerol in ginger has a strong ability to deal with oxygen free radicals after entering the body, and has an anti-aging effect to some extent. Ginger also has the function of promoting blood circulation and dispelling cold. When you catch a cold or catch a cold, you might as well cook some ginger soup, which can play a very good preventive and therapeutic role.
Reminder: Ginger can be divided into tender ginger and old ginger. Most tender ginger is excavated in August. Generally, there is more water, less fiber and slightly spicy. Can be made into food independently. Ginger is mostly excavated in 1 1 month, with less moisture and strong spicy taste, which is mainly used as seasoning. Don't eat rotten or frozen ginger. In addition, eating ginger at a time should not be too much, so as not to absorb a lot of gingerol, and there will be symptoms such as dry mouth and getting angry.
Step 3: tomatoes
Tomatoes are a very common food. In recent years, China is slowly aging. Tomatoes contain anti-aging and cholesterol-lowering elements, which help prevent senile diseases and are suitable for regular consumption. China is a country with frequent hepatitis in the world, and tomatoes have a certain protective effect on liver.
Reason for listing: Many people like to eat delicious food on the table, charming appearance and fresh color. In fact, tomatoes are not only delicious, but also have certain "medicinal effects." Tomatoes contain vitamin C, which can prevent colds. A large amount of lycopene is a natural pigment that turns tomatoes red, which has the effects of antioxidant damage and softening blood vessels.
Reminder: Which is more nutritious, raw or cooked? If tomatoes are cooked and eaten, they can increase the release of lycopene. If you want to supplement vitamin C, eating it raw is a good choice. In short, eat raw and cooked, and do your best. Scrambled eggs with tomatoes are the perfect combination of nutrition, high cholesterol and cholesterol reduction, plant protein and animal protein. But immature green tomatoes are poisonous, so be careful.
4. Beef
China people began to eat beef even later than Japanese Koreans, and began to raise beef cattle more than ten years ago. Nowadays, the meat quality of beef has been greatly improved, and the varieties are becoming more and more abundant. Nowadays, there are more children eating steak than adults, and the appetite is amazing. Therefore, a new generation of China people have begun to choose to supplement new nutrition and race against the backward time.
Reason for listing: Compared with pork and mutton, beef is the most recommended red meat. Mutton is too smelly, pork has too high fat content, beef has low saturated fatty acid content and high protein content. It is also rich in vitamin A. For men, it can enhance resistance, improve eyesight, resist oxidation and enhance muscle strength.
Reminder: It is recommended not to eat too much beef once a week. Cooking methods suggest that it is best to stew, steam, boil, stew and cook, and avoid roasting, halogen, smoking and pickling. Although the latter tastes more delicious, the addition of uncontrollable seasonings will inevitably increase the incidence of cardiovascular and cerebrovascular diseases such as hypertension.
5. tea
Drinking tea has a long history in China. Drinking tea has become a habit of people. Different types of teahouses and teahouses in China have different drinking habits. Beijingers like scented tea, while Shanghainese like green tea. In some places, you like to put some condiments in your tea. Thousands of years of tea culture, young people today should carry forward and inherit.
Reason for listing: Tea has always been considered as a product to prolong life, and it is known as "the emperor in oriental drinks". The expression "seven things to open the door" (firewood, rice, oil, salt, sauce, vinegar and tea) includes tea, which shows the importance of tea in a day. Tea is a low-calorie food. Generally, the better the quality of tea, the higher the heat energy. In terms of types, green tea has the highest calorie. The water-soluble vitamins contained in tea can be dissolved in hot water, so drinking tea can supplement many vitamins needed by human body. In addition, tea is refreshing because it contains caffeine, which has the function of exciting the central nervous system.
Reminder: tea leaves are brewed with boiling water, and fat-soluble nutrients are difficult to be absorbed and utilized. Therefore, it is advocated to eat tea properly to make up for this defect, that is, to make tea into ultrafine powder and add it to various foods, such as tea tofu, tea-containing noodles, tea-containing ice cream and so on. After eating these tea foods, you can get fat-soluble vitamins contained in tea and give full play to the nutritional value of tea.
6. Grapes
Traditional Chinese medicine believes that grapes are flat and sweet, which can replenish qi and blood and quench thirst. Modern medicine has proved that polyphenols contained in grapes have strong antioxidant activity, which can effectively regulate the function of liver cells and resist or alleviate the damage caused by free radicals. Roots and leaves can also be used as medicine, and they are all treasures.
Reason for listing: Midsummer is the season when grapes are on the market in large quantities. Grapes are rich in nutrition, fresh and delicious, sweet and sour, and are deeply loved by all ages. Grape contains essential vitamins, minerals and a small amount of protein and fat. It is mild in nature, sweet and sour in taste and non-toxic. Traditional Chinese medicine has regarded it as a good blood tonic.
Reminder: nutritionists have found that the content of resveratrol in grape skin is higher than that in grape meat and grape seeds. It is a polyhydroxyphenol compound with strong anticancer ability. When eating grapes, most people spit out the skin, because the skin is astringent and will lose a large part of the nutrition from the skin. Therefore, in the future, we should all "eat grapes without spitting their skins".
7.milk
The history and tradition of China people eating milk is far from that of the West. Milk contains lactose, which needs to be decomposed and absorbed by lactase in the body. More than 80% people in China lack lactase. China has abundant sunshine, as well as calcium-rich soybeans and vegetables with dark green leaves, so our ancestors didn't get calcium pressure by drinking milk. But now I need to make up this lesson and make my body full of nutrition.
Reason for being on the list: Milk can help us supplement different kinds of nutrients, such as minerals, protein, fat, carbohydrates and vitamins. As a complete and comprehensive food, it is suggested that everyone in China should always drink a certain amount of milk to avoid our body's nutritional deficiency. As a natural food, milk can be eaten directly without any processing after sterilization. After drinking, it can be almost completely digested and absorbed, and will not produce excess waste excrement.
Reminder: According to the degree of degreasing, milk can be divided into whole milk, semi-skimmed milk or skimmed milk. People who are obese or have cholesterol problems should not drink whole milk. Besides, drinking flavored milk is not all bad. Although flavored milk contains sugar, it will reduce the nutritional intake of fresh milk, but it is better than carbonated drinks. If some people's constitution determines that their stomachs can't tolerate milk, we can consider using other dairy products instead of intake.
8. Rice
Rice is the ancestor of China people's life, especially rice, which is eaten by people in the north and south. It is the main crop in China, and also the recognized staple food in the history of China people. China people have an "iron stomach" adapted to rice, including porridge, which is the best absorption carrier of water-soluble vitamins.
Reason for being on the list: China people have been eating rice for thousands of years. Geographically, southerners are more accustomed to eating rice, while northerners eat more noodles. The most reasonable way for China people to eat rice is to suggest that southerners eat southern rice and northerners eat northern rice. For northerners, rice in the south is planted several seasons a year, while rice in the north of the northeast plain is planted one or two seasons a year-the longer it grows on the land, the more nutritional value it gathers. However, it is not recommended for southerners to eat northern rice because the transportation and storage time is too long.
Reminder: It is recommended to eat miscellaneous grains, the more miscellaneous the better. It is best to eat two or more kinds together to achieve complementary advantages. Purple rice and coix seed are recommended. Besides steamed rice, porridge is recommended. Porridge has the function of strengthening the spleen and stomach, especially the porridge oil obtained by boiling for more than an hour with low fire. Drinking a spoonful of rice porridge oil is equivalent to eating meat.
9. vinegar
Jealousy has been a traditional way of keeping in good health in China since ancient times. In our country, the habit of jealousy is different everywhere. Vinegar is produced all over China, with various varieties and styles, which not only consumes a lot, but also softens blood vessels in combination with medical health preservation theory. Vinegar is also the most common condiment in many traditional foods.
Reason for listing: vinegar is not only a kind of edible condiment, but also has the nutritional and health-care functions of appetizing, increasing food and disinfection. Enzymes in vinegar can inhibit and reduce the formation of peroxide free radicals in the process of human aging and play an anti-aging role. Acetic acid is beneficial to transforming energy, softening blood vessels and lowering cholesterol in blood. Eating a small amount of vinegar and cooking with vinegar as seasoning are also good for preventing arteriosclerosis. When stewing cook the meat, bone and skin, it is best to add a little more vinegar, which can promote the full decomposition of a large number of protein and make high-quality protein more fully absorbed by the human body.
Reminder: Vinegar beverage and vinegar for home cooking are completely two concepts. Some people say that vinegar drinks can completely retain various vitamins, inorganic salts and other trace elements in fruits. However, the scientific basis for treating diseases with it is insufficient, and patients with excessive gastric acid secretion and gastric ulcer should use vinegar drinks with caution.
10, beer
When beer was introduced to China, it was very expensive. At that time, most of the beer was imported from abroad, and it was mainly supplied to foreigners in Beijing after arriving in Beijing. In addition, the grand hotel also provides. At that time, most of the old Beijingers were not used to drinking beer. They thought that beer had the taste of traditional Chinese medicine and could not drink the bitter taste of beer. After years of habits, the nutrition of beer has been gradually discovered and utilized by Chinese people and entered the homes of ordinary people.
Reason for listing: Western imported products are made from barley malt, hops and water through yeast fermentation. Alcohol has the lowest content and high nutritional value, so it is called "liquid bread". Regular drinking has the functions of relieving summer heat, helping digestion, stimulating appetite, strengthening spleen and stimulating appetite.
Reminder: Beer stored around 10℃ is recommended in summer, which can relieve summer heat. Beer lovers are also advised to beware of beer bellies. It is best to drink a stick or a bottle every day to relax nerves and blood vessels and try not to drink too much. In addition, eating partners of beer and seafood can easily induce gout.
The above contents are several ways for friends to prevent sub-health in their lives. I hope my friends will study more in peacetime, actively improve their living conditions, have regular eating habits every day, keep enough sleep and exercise properly, and become a healthy person.