1, the method of health preservation
1. Eat whole grains.
Most of the staple foods we often eat in our daily life are 100 meters of white flour, and most of them are artificially made whole grains. However, more than 70% of these artificially produced grains are caught by Sun Hai, and their nutritional value and fiber content are very low.
If we eat these exquisite foods every day, coupled with the better life now, the more greasy dishes on the table and the lack of exercise in our daily life, then we are very prone to obesity, diabetes, fatty liver or coronary heart disease and other modern common diseases.
Therefore, in our daily life, for our health, we should often eat some whole grains.
Because eating whole grains can effectively increase the supply of nutrients in our body, not only will it not increase the burden on our digestive system, but also help us absorb more nutrients.
Moreover, eating whole grains can also intake more disease prevention and health care ingredients. Whole grains not only contain a lot of dietary fiber and vitamins, but also contain more antioxidants, so they can effectively prevent cancer and coronary heart disease, help our body control postprandial blood sugar and blood cholesterol, and delay eye aging.
In addition, the fiber content of whole grains will become particularly high, and the blood sugar of people who eat whole grains will rise very slowly.
Moreover, people who eat whole grains can effectively prevent obesity and help us improve skin quality.
2. Eat some nuts often
Nut foods are mostly fruits and seeds of plants, such as peanuts, walnuts, pine nuts, lotus seeds, melon seeds and other foods. These nuts are very rich in nutrition, and the content of protein is also quite rich, which is a very good supplement to our health.
Nuts contain a lot of unsaturated fatty acids, which can reduce serum total cholesterol and low density lipoprotein. These nuts are also rich in vitamin E, inorganic salts and trace elements. However, vitamin E has antioxidant and anti-free radical effects.
Nuts contain a lot of inorganic salts, which are often called minerals, and are rich in calcium and phosphorus, which contribute to the strength of our bones. A balanced intake of various minerals will soon improve our immunity.
3. Do aerobic exercise every day
Aerobic exercise, in fact, is that our bodies exercise under the condition of adequate oxygen supply, and in the process of exercise, the oxygen inhaled by our bodies is equal to the demand, which can achieve a physiological balance.
Aerobic exercise every day can exercise our heart and lungs and make our cardiovascular system deliver oxygen to all parts of the body more effectively and quickly.
Regular aerobic exercise can help us to relieve stress, also can eliminate the pressure of our body, and can also help us to lower blood pressure, and the effect of losing weight can also make our fat burn quickly.
Regular aerobic exercise can also improve the endothelial function of our blood vessels, maintain the health of our joints and prevent symptoms such as osteoporosis in our bodies.
Doing a little nutritional exercise every day can also increase our body's oxygen carrying capacity. Blood supply needs the body's oxygen. Proper exercise and inhalation of a large amount of oxygen can help us reduce fatigue, relieve stress and prevent diabetes.
Summary: There are many small things in life that don't need any technological content. As long as you exercise more, eat more coarse grains, eat more nuts and fruits, and stay away from contaminated food, health and longevity are not a dream.
2. Healthy food
1, soybean
Soybean and its bean products are rich in protein, various trace elements and vitamins, which can not only supplement the protein needed by human body, but also increase cholesterol like eating meat.
What's more worth mentioning is that daidzone in soybean has the function of active phytoestrogen. It is a wise choice for people to increase the intake of soybeans and bean products in their daily diet.
2. Cruciferae vegetables
Cruciferae vegetables include cauliflower, broccoli, cabbage, Chinese cabbage, broccoli, radish (white radish, cherry radish, carrot), rape, mustard and so on. These vegetables are rich in carotene and vitamin C, which can reduce people's chances of suffering from various cancers.
Long-term consumption of cauliflower can reduce the risk of rectal cancer and gastric cancer.
3. Milk (yogurt)
Milk is one of the best sources of calcium for human beings. As the saying goes, people will not be short of calcium if they continue to milk for a lifetime. Milk is not only high in calcium content, but also lactose in milk can promote the absorption of calcium by intestinal wall, which can be as high as 98%.
Some people will have bloating and diarrhea when drinking milk, because they lack lactic acid enzyme in their bodies, so they can drink yogurt instead. Milk is fermented into yogurt, and about 20% of sugar and protein in milk are decomposed into small molecules (such as galactose and lactic acid, small peptide chains and amino acids). ) during the fermentation process.
Not only does it have no diarrhea and other reactions, but it can also enhance the immune function of the human body.
4. Marine fish
Fish contains a lot of protein, which is known as "high protein food" and is easily absorbed and utilized by human body.
Moreover, fish is rich in taurine, which can strengthen the cardiac circulatory system and is beneficial to liver function and nervous system.
Taurine can also make people's eyes bright and enhance their adaptability to dark light. The polyunsaturated fatty acids and taurine in marine fish are much higher than those in freshwater fish.
Eating more marine fish is extremely beneficial to human health, which can take away cholesterol deposited on blood vessel walls, reduce platelet aggregation, reduce blood viscosity and prevent cardiovascular and cerebrovascular diseases. So eat sea fish at least twice a week.
5. Mushrooms
Mushrooms refer to shiitake mushrooms and auricularia auricula.
Mushrooms are sweet, flat and non-toxic. Rich in trace elements such as calcium, phosphorus, iron and potassium, it is a high-grade nutritious vegetable with high protein and low fat. Regular consumption can improve people's food structure and health. Known as "beneficial and harmless food."
Auricularia auricula is warm and sweet, and contains protein, fat, sugar, calcium, phosphorus, iron and other substances, as well as nutrients such as carotene, nicotinic acid, vitamin B 1, B2 phospholipid and sterol.
It also contains plant gum beneficial to human body. It is not only a natural tonic, but also has the functions of removing hair from human intestinal tract, reducing thrombus, preventing hypertension, atherosclerosis and coronary heart disease, and also has obvious dissolution effect on endogenous foreign bodies such as gallstones, kidney calculi's disease, bladder stones and fecal stones.
6. Green tea
There are about twenty kinds of inorganic mineral elements in tea, including phosphorus, potassium, sulfur, magnesium, manganese, fluorine, aluminum, calcium, sodium, iron, copper, zinc and selenium. Contains protein, lipids, carbohydrates, amino acids, alkaloids, tea polyphenols and other nutrients.
It is quite effective for beauty, weight loss, health care and disease prevention, and can be said to be the simplest and most economical health care thing.
Has the effects of inhibiting arteriosclerosis and platelet aggregation, preventing the increase of cholesterol and neutral fat in blood, preventing hypertension, diabetes and obesity.
7. tomatoes
Tomatoes contain lycopene, malic acid and citric acid, which can help digestion; Vitamin P can reduce capillary permeability, prevent arteriosclerosis, benefit patients with hypertension, help people excrete salt in blood, lower blood pressure and regulate thyroid function. It is beneficial for hyperthyroidism patients to eat tomatoes. It is rich in vitamin C.
8.carrots
Carrots are sweet and rich in nutrients such as carotene, minerals and vitamin C.
Carotene is absorbed by human body and converted into vitamin A to treat night blindness caused by vitamin A deficiency. It can also be used as an adjuvant therapy for dry eye and rickets in children lacking vitamin A.. It can effectively prevent and treat endotoxemia and reduce the toxic and side effects of anti-tumor chemotherapy drugs.
Eating carrots raw will lose 90% carotene.
Because carotene can only be absorbed by the human body if it is dissolved in oil, it becomes vitamin A in the mucosa of small intestine or liver.
9.buckwheat
Buckwheat protein is rich in lysine, trace elements such as iron, manganese and zinc are richer than ordinary grains, and it is also rich in dietary fiber, which is 10 times that of ordinary polished rice.
Therefore, buckwheat has good nutrition and health care functions. Buckwheat is rich in vitamin E and soluble dietary fiber, and also contains nicotinic acid and rutin. Rutin has the effects of reducing blood fat, cholesterol, softening blood vessels, protecting eyesight and preventing cerebrovascular hemorrhage.
Contains nicotinic acid, which can promote body metabolism and enhance detoxification ability. Buckwheat is rich in magnesium, which can promote the dissolution of human fibrin, inhibit the formation of thrombosis, and has anti-embolism effect.
10, eggs
Eggs contain almost all the nutrients needed by the human body, so they are called "ideal nutrition banks".
It is an ideal natural tonic. It contains protein, fat, yolk protein, lecithin, vitamins, iron, calcium, potassium and other minerals needed by human body. Nutritionists call it "complete protein model", and eggs play an extremely important role in maintaining human health. One egg per person per day can meet human needs.