Drink milk: 30 minutes before meals.

According to experts, the best time to drink milk is 30 minutes before meals. Because the study found that eating the same meal, if you drink milk 30 minutes before eating, you can most effectively reduce the postprandial blood sugar response. Moreover, drinking milk 30 minutes before meals can also reduce the independent energy intake during meals and help prevent obesity.

Eat fruit: half an hour after dinner.

The sugar in fruit can be directly absorbed by the small intestine, while the mixed food such as staple food and meat we eat for dinner contains more starch and protein, which will take some time to be digested in the stomach. If you eat fruit immediately after a meal, the mixed food with slow digestion will block the fruit with fast digestion, that is, all the food is mixed together in the stomach, which is prone to abdominal distension, pantothenic acid and other discomfort.

So it is better to eat fruit at least half an hour after dinner or between meals, such as 9~ 10 in the morning or 3~4 in the afternoon.

Brush your teeth: half an hour after meals.

Brushing your teeth in the morning can only refresh your breath. In fact, it is best to brush your teeth half an hour after dinner, especially 30 minutes after dinner, which plays an important role in preventing dental caries. The oral nurse said that because the bacteria in the oral cavity began to decompose food residues at this time, the acidic substances produced by them were easy to corrode and dissolve enamel and damage teeth.

Take a walk: two hours after dinner.

"Walking after a meal will make you live to ninety-nine", but in terms of digestive function, the stomach is full after a meal, and it is necessary to ensure sufficient blood supply in the gastrointestinal tract for preliminary food digestion. If you go out for a walk immediately after a meal, it will delay the secretion of digestive juice, hinder the normal physiological function of the stomach and easily induce functional dyspepsia.

Walking for 45 to 60 minutes after a meal will consume a lot of calories and help you lose weight. It would be better if you walked for two hours after supper.

Sunbathing: 9 am, 4 pm

Choose 9- 10 in the morning and 4-5 in the afternoon to bask in the sun. At this time, the A beam of ultraviolet rays has the upper hand, which can make the human body produce vitamin D, promote the absorption of calcium and phosphorus in the intestine, enhance the anti-tuberculosis and osteoporosis prevention ability of the human immune system, reduce the incidence of arteriosclerosis, and help to strengthen the physique and promote the normal calcification of bones.

Nap: 13 o'clock

The best nap time is about 13. At this time, people's alertness is in a natural decline period, and their bodies will get a good rest. Don't rush to sleep after dinner. It is best to take a nap after meals 10-20 minutes. 30~60 minutes is the most suitable time for a healthy nap. This long rest can not only relieve fatigue, but also improve sharpness and memory.

Exercise: 16-18.

Therefore, we don't recommend the elderly to do morning exercises, especially the elderly patients with hypertension. The best exercise time is 16: 00 ~ 18: 0.

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When are the two golden periods of health preservation?

Half an hour after dinner

1. Watch the longevity classic half an hour after breakfast.

After breakfast, you can massage your knees.

2. Close your eyes for half an hour after lunch to nourish liver blood.

After lunch, you can sit still with your eyes closed 10 minutes to half an hour, which can make more blood flow to the liver, nourish yin and moisten dryness, protect the liver and promote digestion.

3. Drink water half an hour after meals and pat your pulse.