1, have 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. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, believes that no matter how busy they are, breakfast every day is essential. A nutritious breakfast must have three elements: first, starchy food, including bread, porridge, noodles and so on; Second, high-quality protein food, such as milk, soybean milk, eggs and so on. The third is fruits and vegetables rich in fiber and vitamin C. This looks complicated, but it is actually quite simple. A bowl of noodle soup with an egg and vegetables can meet the requirements. If you really don't have time to prepare, you can buy a boiled egg and vegetarian steamed stuffed bun.
2. Eat 5 kinds of vegetables every day.
According to a survey, 90% of China people eat too few vegetables with a single variety. Yu Kang, chief physician of clinical nutrition department of Peking Union Medical College Hospital, pointed out that eating more vegetables can not only reduce the occurrence of cardiovascular and cerebrovascular diseases, delay Alzheimer's disease, but also prevent cancer. The Nutrition Society of China advises everyone to eat 400 ~ 500g every day. In terms of varieties, it is best to eat more than five kinds of vegetables a day, of which green vegetables account for half. 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 also recommended to eat more dark green, red, orange and purple vegetables rich in various minerals, vitamins and other nutrients. Fan Zhihong also reminded us to change the varieties of vegetables every day and try to eat more vegetables in a week. The more vegetables you don't usually eat, the more you should remember to eat them once in a while.
If you really hate a certain vegetable, you can find out the characteristics of the vegetable you don't eat and replace it with something with similar effect. For example, if someone doesn't like carrots, they can switch to vegetables rich in carotene and dietary fiber, such as kale and chrysanthemum.
3. Take a nap for 30 minutes at noon
Greek research shows that taking a 30-minute nap at least three times a week can reduce the risk of sudden death due to heart disease by 37%; Studies at the University of Dü sseldorf in Germany show that a nap can enhance memory; Psychologists at Harvard University have found that taking a nap in the afternoon can relieve stress. The nap time can be long or short, but for office workers, taking a nap at noon will have an immediate effect. The British Daily Mail article pointed out that sleeping for 6 minutes can improve memory, and 20~30 minutes is the best nap time.
"It is suggested that office workers set the nap time at around 1 point after lunch, so that they can maintain their energy in the afternoon without affecting their sleep at night. After 3 pm, the elderly should stop taking a nap, otherwise they will easily lose sleep at night. " Shi Ming, Deputy Director of Shanghai Chinese Medicine Insomnia Medical Cooperation Center.
4. Drink at least two bottles of water.
The water loss of human body through urine, sweat or skin evaporation every day is about 1800~2000 ml. Besides the water contained in food, we should drink at least 1200 ml (two bottles of mineral water) every day. If you encounter activities with dry weather and heavy exercise, drink plenty of water. In fact, many people drink much less water every day.
Professor Hong Zhaoguang, the chief health education expert of the Health and Family Planning Commission and an expert on cardiovascular diseases, pointed out that drinking a glass of water can easily help you complete the daily water quantity at the following time points: after getting up, after arriving at the office, in the morning 1 1, half an hour after lunch, at 3 pm, before going to work and before going to bed, and 1 hour.
5. Do not hold your urine for more than 3 hours.
Office workers work against the clock. Some people even try to buy time by not drinking water or going to the toilet. Some people have the habit of holding their urine, which seriously affects their health. Yong Yang, director of urology department of Peking University Cancer Hospital, said that urine is the way for human body to excrete 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. Seven times during the day and 1 time at night, which is the best ratio. But everyone drinks different amounts of water, which varies from person to person. Sedentary office workers must develop the habit of drinking water and urinating, and hold their urine for no more than 3~4 hours at a time. Even if they have no obvious intention to urinate, they should go to the bathroom to try to urinate.
6. Exercise for 30 minutes.
Proper exercise can improve human immunity, prevent diseases, fight cancer and delay aging. Doctors all over the world have written "exercise" into their prescriptions. The Mayo Clinic's health guidelines suggest that 30 minutes of exercise every day can reduce the risk of heart disease by half and help cancer. It is difficult for modern people to take time out to exercise, so we might as well break these 30 minutes into three 10 minutes. A study by the University of Pittsburgh found that Zhong Jian posture with a score of 10 can also enhance cardiovascular endurance.
The researchers suggest that 10 minutes should be set aside for brisk walking or jogging every morning and afternoon, and 10 minutes should be used for strength exercises such as push-ups and sit-ups at night. If you really can't spare time during work, try to get up after sitting for 40 minutes and do some exercises such as jumping on one leg and squatting.