1, male replacement therapy
1, take a deep breath at any time
Usually, the short and shallow breathing volume is about 500-600 ml each time, but the real ventilation volume is only 300-400 ml. In other words, in fact, every time you breathe, you leave about 100-200ml of waste gas. The benefits of deep breathing: increase lung capacity, breathing is not so easy; Improve ventilation efficiency and make alveoli healthier and stronger.
Step 2 stretch like a cat
Who says you can't exercise at work? For example, in front of your desk, you can raise your hand and stretch back when the computer downloads files. Not only take a deep breath, but also exercise the muscle groups around the scapula, effectively promoting fat burning. At the same time, it can tighten the abdominal muscles and correct the skewed pelvic cavity.
3. Golden Rooster watches TV independently
You should also exercise at any time after returning home. You can lift your left and right feet in turn, watch TV as a golden rooster, and practice the coordination and balance of your body. Fitness and entertainment kill two birds with one stone.
4, master three sets of key figures
To get rid of the "three highs" over 40 years old, please control blood pressure below1.20mm Hg, diastolic pressure below 80mm Hg, total cholesterol below 200mg/dl, and fasting blood glucose below 80-1.00mg/dl.
Step 5 weigh yourself every day
Normal weight is that the body mass index (BMI) is 18.5-23.9. The algorithm of body mass index is weight (kg) divided by height (m2). At the same time, male waist circumference should be less than 90 cm and body fat should be less than 25%. Female waist circumference should be less than 80 cm and body fat should be less than 30%.
6. Drink less sugary drinks
Drinking sugary drinks often, in addition to obesity, will also cause the loss of group B in the body, but it is easier to get tired. People who are used to drinking drinks should start from reducing blood sugar, and it is best to drink sugar-free black tea, green tea, oolong tea and other drinks. At the same time, we should grasp the principle that the less materials, the better.
7. 8 glasses of water a day
Drink plenty of boiled water, and drink at least 8 large cups of 2000-2500cc every day. Drinking more water helps to improve metabolism and help the body excrete toxins; But also help digestion and stimulate gastrointestinal peristalsis. Office workers often forget to drink water when they are busy. You can buy a kettle with a capacity of 1000cc, put it in the office, and drink a kettle in the morning and evening.
8. A dish of green vegetables and mushrooms every day.
Remember to order a plate of vegetables and a plate of mushrooms when you have lunch. Green vegetables, such as spinach, water spinach, sweet potato leaves, etc., are rich in dietary fiber and can help digestion; There is also a wealth of B groups to help restore fatigue. Mushrooms, tremella, etc. Rich in polysaccharides, it can enhance immunity.
9, each meal is not less than 20 minutes.
Gastrointestinal problems are common problems, which are related to people's improper eating styles, including eating too fast and eating too full. Every meal must be eaten for more than 20 minutes, fully chewed, and the food is fully mixed with sialidase in saliva, which not only helps digestion and absorption, but also makes it easier to feel full.
10, chopsticks for eating out
Asian countries that use chopsticks are 2.3 times more likely to be infected with Helicobacter pylori because of eating than people in western countries who use knives and forks to divide dishes on their plates. Helicobacter pylori has been proved to be related to peptic ulcer and even gastric cancer. Helicobacter pylori can be spread through unwashed chopsticks. The best way to avoid infection is to bring your own chopsticks.
The above is an alternative health care method for men introduced by Bian Xiao. In hot summer, many men like to take a cold bath and drink cold beer. I don't know the misunderstanding of summer health care. Let's take a look at the misunderstandings that men often make in summer health care.
2. Common misunderstandings in summer health care.
Myth 1: It's coolest to go shirtless.
The more men wear less clothes in summer, they even don't wear clothes, thinking that this can cool down. In fact, this is also a misunderstanding of cooling, because when the ground temperature is higher than people's own temperature, if naked, the skin's heat dissipation function will decline, and it will also absorb the heat of the ground environment from the outside, thus making the skin more fragile. Therefore, the higher the temperature, the less you can "go into battle lightly" but wear light-colored thin clothes.
Myth 2: Don't drink boiled water.
In summer, many people are willing to use drinks, especially iced drinks, instead of drinking water, thinking that this can better supplement the nutrients and water needed by the body, especially iced drinks such as fruit juice and cola are very popular. However, if drinks are used instead of boiled water, it will also have an impact on human health. This is because many drinks contain more sugar and electrolyte, which will not only cause bad stimulation to the stomach, but also dilute gastric acid and affect its bactericidal function, thus reducing people's digestive function and affecting digestion and appetite. It is not advisable to drink more drinks in summer, and it is best to drink boiled water, especially after sweating a lot.
Myth 3: Swimming can cool down.
Many people think swimming can cool down, so they play in a special swimming pool. In fact, the swimming pool is usually crowded, which is not conducive to cooling down. On the contrary, if you really want to take a bath at home, it is more effective to take a bath with warm water directly at home. Also, if you must swim, you must see whether the hygiene of the swimming pool is up to standard, because summer is also the season when many bacteria are most likely to spread, so you should pay attention to prevent the swimming pool from being infected with viruses.
Myth 4: Stay up late on summer nights.
Some people think it's better to sleep after the temperature drops in the middle of the night in summer and get up again the next night. However, according to the law of the body's "biological clock", the best sleep time is 22-23 o'clock, and 5-6 am is the "climax" of the biological clock. At this time, the spirit of getting up is the best. So in summer, everyone still has to live on time.
Myth 5: A meal without meat is not enough.
Almost all men like animal fat. Some men think that no matter how tempting fruit pie is, it can't stimulate his appetite more than an ordinary steak. But in fact, red meat such as steak may increase the risk of cancer. Globally, the incidence of prostate cancer is also high in countries that eat a lot of red meat. "But not all meat is inedible." Sally pointed out in the book that white meat (fish, chicken, etc. ) has anti-cancer effect. Eating fish 2-4 times a week can reduce the risk of colon cancer by 50%.
Myth 6: It's cooler to take a cold shower.
Many people think that using cold water to "shower" makes people more comfortable and can cool down. But in fact, using cold water to "shower" when sweating will make the pores of the whole body close quickly, so that the heat in the body can't be distributed and stay in the body, which is easy to cause various diseases. The correct way is to choose warm water bath, because warm water bath dissipates heat faster, and it will make people feel refreshed after bathing.
Myth 7: Drink cold beer to relieve summer heat.
Beer is brewed from barley malt after saccharification and yeast fermentation. Its ingredients can't clear away heat and relieve summer heat, but drinking it after freezing brings a cool feeling, which makes people mistakenly think that it can relieve summer heat. In fact, chilled beer can not relieve summer heat, but will damage the yang of the spleen and stomach, leading to abnormal water and moisture transport, and gastrointestinal symptoms such as epigastric discomfort, anorexia, fatigue and diarrhea. Moreover, alcohol is originally damp-heat, and excessive drinking can easily cause damp-heat, and it can also lead to symptoms of spleen and stomach dysfunction such as anorexia, diarrhea, yellow urine, bitter taste and bad breath, and thick and greasy tongue coating. Therefore, the practice of quenching summer heat and thirst through cold beer in summer is only a stopgap measure and cannot solve the fundamental problem.
Myth 8: Cold water is the most comfortable to soak your feet.
Speaking of washing feet with hot water, many citizens think it is something to do in winter. Washing feet with cold water in summer is the most comfortable and refreshing. But in fact, people have well-developed sweat glands on the soles of their feet and sweat more in summer. Washing feet with cold water will suddenly close and block the enlarged pores. Doing this often will not only make your feet catch cold, but also lead to perspiration dysfunction after a long time. Summer is often wet, and the spleen is most afraid of being wet. When dampness is blocked in the spleen and stomach, there will be manifestations such as loss of appetite, lethargy and listlessness. In summer, the human body has the strongest yang. Soaking feet with warm water can better stimulate meridians, invigorate the function of human viscera, help to relieve summer heat and dampness, prevent colds, make people refreshed, stimulate appetite and promote sleep.
Myth 9: Wearing sunglasses is too dark or too bright.
Sunglasses can avoid the damage of ultraviolet rays to the eyes, but if the lens color is too dark, it will affect vision because of unclear vision; If the color of the lens is too light, ultraviolet rays can still harm the eyes through the lens. Therefore, the choice of sunglasses in summer should allow 15%-30% of visible light to pass through gray or green lenses, which not only can resist ultraviolet rays, but also has the best visual clarity and the smallest color change when viewed through external objects.
Myth 10: Wipe with cold water or cold towel after sweating.
Sweating skin should not be wiped with cold water or cold towel, but with warm water or warm towel. Because the skin is stimulated by cold, the pores will close, the capillaries will contract, and the accumulated heat in the body will not be emitted. At this time, the human body will feel irritable. If warm water is used, the skin surface will be stimulated by heat, the pores will open rapidly, the capillaries will expand, and the heat will dissipate faster, and the human body will soon feel cool and comfortable.
Myth 1 1: Drink plenty of water after exercise.
Exercise in summer is bound to sweat a lot. If you exercise for a little longer, your body will lose more water and you will inevitably feel thirsty. Some people drink a lot of water after exercise. First of all, they feel happy. Second, they think that drinking more water can supplement the body's needs and balance body fluids as soon as possible. In fact, this practice is wrong. When people are exercising, a lot of blood will remain in the muscles of their limbs. If you drink plenty of water immediately after exercise, some blood vessels in the gastrointestinal tract will contract sharply, and the absorption capacity will be weakened. People will feel heavy and swollen in the stomach, which will hinder the activity of the diaphragm and affect normal breathing. Therefore, after summer exercise, you should add some water, especially salt water, and don't drink a lot of water quickly.
Conclusion: From the above statement, you must have a deeper understanding of alternative health care methods for men. Men should pay special attention to summer health care. Don't sleep at night and turn on the air conditioner all night, which is easy to get periarthritis of shoulder. You should eat more green vegetables and mushrooms in your diet. I hope the explanation in this article is useful to you.
3. Bean food that must be eaten in summer
1, soybean is the king of dietary fiber.
Soybean is rich in plant protein, potassium, magnesium and B vitamins. What's more worth mentioning is that the dietary fiber content of tender soybean is as high as 4.0%, which is the fiber champion in vegetables and helps to control blood sugar and blood lipid. In addition, eating edamame in summer can also prevent malnutrition and heatstroke caused by sweating and loss of appetite. Soybeans can be boiled directly with skin or fried, such as fried diced chicken with soy beans.
2, peas improve vision
According to the food composition table of China, every 100g of peas contains vitamin B 10.49, which is three times that of edamame, and some B vitamins will be lost when sweating in hot weather, so peas are very suitable for eating in summer. Pea contains a lot of carotene and lutein, which is very beneficial to protect the optic nerve and improve vision. Fresh peas are on the market in spring, and now dried peas can be used to cook porridge or ground into flour for snacks.
3. Kidney bean is the champion of calcium supplementation.
Every100g of kidney bean with skin contains 349 mg of calcium, which is nearly twice that of soybean. Kidney beans are also rich in dietary fiber, and the potassium content is higher than that of red beans. So eating kidney beans in summer can be a good supplement to minerals. Kidney beans can be cooked to make snacks, such as spiced kidney beans, and can also be used to stew ribs, which not only enhances fragrance but also relieves boredom.
4. Broad beans are good for the brain
Broad beans are rich in nutrients, such as dietary fiber, calcium, potassium and carotene. It also contains phospholipids and choline, which are important components of brain and nerve tissue, and have the functions of enhancing memory and strengthening brain. Broad beans also have the effects of invigorating qi and spleen, promoting diuresis and reducing swelling, and are especially suitable for hot and humid summer. Young broad beans can be eaten directly after being cooked, and old broad beans can be used for cooking and porridge.
5, mung beans clear away heat and relieve summer heat
Studies have proved that mung bean skin contains a lot of antioxidant components, such as flavonoids, tannins, saponins and so on. Mung beans contain alkaloids, stigmasterol and a lot of dietary fiber. Therefore, eating mung beans in summer can clear away heat and detoxify and relieve heatstroke. The common way to eat mung beans is to cook porridge or soup, and it is also a good choice to make mung bean paste.
6, red beans swelling dehumidification
From the point of view of traditional Chinese medicine, red beans are flat and sweet, and have the effects of strengthening the spleen and promoting diuresis, clearing away heat and dampness, reducing swelling and detoxifying. In summer, the human body is prone to edema, and eating red beans is a good diet method to reduce swelling. Modern research shows that red beans are rich in dietary fiber, potassium, B vitamins and other nutrients. Red beans can be cooked with rice to make red bean rice, and can also be used as stuffing for staple foods, such as red bean buns.