? Dear teacher Chen Zi and dear friends, hello. Thank you for establishing such a good learning environment for us and giving me the opportunity to exercise myself.
My name is Wang, a soldier taxi, Chao Chao, and all my good friends like to call me Wang Supermarket, which is kind and easy to remember. You can call me ha in the future. I come from Puyang, Henan, and have been working as a pastry chef in Hangzhou, Zhejiang. A teacher once told me that "if you want to make money, you must first make yourself valuable". Not satisfied with the status quo, I choose to study and improve myself in my spare time, so that I can become a professional dietitian and image designer first and gradually achieve my desired goal. The theme I share with you today is "Four Essentials of Health", which is some knowledge I have learned at ordinary times. I hope you will like it and welcome your valuable suggestions. Thank you.
? When it comes to health, everyone is familiar with it. Many people think that no illness is health, but it is not. According to statistics, only 5% of the healthy people are sick, and the proportion of 15% people in sub-health state is 75%. "Sub-health" refers to the marginal state between health and disease, also known as chronic fatigue syndrome or "the third state".
? Sub-health is dynamic and reversible. The key is to prevent it early. How can I make myself healthier? Modern people have summed up four elements of health: positive and optimistic attitude, adequate sleep, moderate exercise and balanced nutrition.
Positive and optimistic attitude
Among the four elements of health, positive and optimistic attitude ranks first, which shows how important a good attitude is to people's health.
First of all, tell you a joke:
One night, Lao Wang lay tossing and turning in bed, unable to sleep. His wife asked him what happened. Lao Wang replied: I borrowed100000 from Lao Li next door at this time last year. Today is the deadline for repayment, but I can't tell him. He doesn't know what to do ... Hey! After listening, the wife said, "I thought it was a big deal!" Look at you! Let me handle this! ''。 After that, my wife opened the window and shouted to the old Li family next door:' Hi … Lao Li! At this time last year, our Lao Wang borrowed100000 from you, but our Lao Wang said he couldn't pay it back! It's up to you After that, he slammed the window and said, Lao Wang, we are going to bed. Now it's time for Lao Li to go to bed! [rustic laughter] [rustic laughter] [rustic laughter]
The wife's style of doing things in jokes is not worth advocating, but it is worth learning: she knows that her mood can be changed!
Everything has two sides: the good side and the bad side, which makes you think more about the positive side. Someone said, "I'm under a lot of pressure. I'm worried. I can't figure it out." . . I just can't be happy. "Then let's think about it. There are only three things: the first is God's business. God says it rains, and the sun comes out when he says it. You can't control it, and don't worry. The second is someone else's business. You can do what others want. You can't interfere in other people's affairs, and don't worry too much. The third is your own business. Do what you should do every day and control your emotions. You will find that everything in life is going well.
? A healthy and optimistic attitude will make our cells feel relaxed and metabolize vigorously. If you look at the world optimistically, you will be full of sunshine, calm and full of confidence in a bright future.
2. Get enough sleep:
Sleep has four functions: memory, metabolism, immunity and beauty. Sleep well, be active in thinking, be energetic, feel refreshed, and be resistant to diseases; Poor sleep will lead to mental anxiety, listlessness, physical exhaustion and even premature aging.
? So what is the best way to sleep for a long time? Generally speaking, it is enough for adults to sleep for seven or eight hours a day, with a little more children and less elderly people. Whether you get enough sleep depends on whether you are awake and energetic the next day.
? It is also important to go to bed early and get up early, so all the partners in our group are so blessed. By studying Meng Jie's life efficiency handbook, everyone can form a good habit of going to bed early and getting up early!
According to research, getting up early has seven advantages:
1. The mental state will be better.
2. Better skin and less dark circles.
3. The risk of depression is very small.
4. It is not easy to gain weight and have a good figure.
5. Not easy to get sick and improve immunity
6. Concentrate on improving efficiency
7. Be kind and have good interpersonal relationships.
There is also a time when the yang rises from 5 am to 7 am. Getting up at this time is the best way to supplement yang, so the effect is many times better than taking a lot of tonics.
3. Moderate exercise:
What is moderate exercise? Just feel comfortable and not tired after exercise, and it will not affect the work and life of the day. If you feel tired, backache, leg pain and don't want to do anything all day after exercise, it is excessive exercise, which will not only fail to achieve the purpose of exercise, but will damage your health. Health experts believe that people should exercise less than one hour a day and exercise three to five times a week.
Moderate exercise is an important factor to maintain physical and mental coordination, prevent sub-health and prolong life. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".
Four. Balanced nutrition:
? Balanced nutrition is the most difficult thing for us at ordinary times. According to the research of nutritionists, food is usually divided into five categories, and a reasonable diet structure can arrange these five categories in pyramid order, in turn:
? The first layer of the pyramid is also the bottom layer of cereal, which accounts for the largest proportion, with a daily intake of 250~400g g, which is rich in sugar and dietary fiber.
The second floor of the pyramid is composed of vegetables and fruits, and the daily intake of vegetables is 300-500 g and fruits is 200-400 g. These foods are rich in dietary fiber, vitamins and minerals.
The third layer of the pyramid is animal food. The daily intake is 50~75g of meat, 50~ 100g of fish and shrimp, and 25~50g of eggs. Animal food contains a lot of protein and fat.
The fourth layer of the pyramid is beans, milk and nuts, which can provide a lot of dietary fiber, protein, fat, vitamins and minerals.
The fifth floor of the pyramid is cooking oil and salt. It is recommended not to eat too much. The daily intake of edible oil is 25~30g, and the salt content is >; Six grams.
Being able to eat and drink is not necessarily healthy;
Eating and drinking, physical injury;
Eat and drink Hu Hu, and you will suffer;
Eating and drinking is healthy.
Nutrition is the basis of life, and it is the substance that the body grows, repairs tissues, produces resistance and maintains normal physiological functions. Our human cells need about 40 kinds of nutrients, which can be divided into seven categories: water, protein, fat, carbohydrates, vitamins, minerals and dietary fiber.
? I don't know if there is a problem when people usually buy food in the market, that is, they don't know what to buy and eat. I usually like to buy a few varieties that I like to eat. Here is a good way to tell you: just buy colorful fruits and vegetables. Because different vegetables and fruits contain different nutrients, which provide nutritional needs for different organs of the human body, it is easy to be malnourished if you are picky eaters.
Use a picture to illustrate: eating white food is helpful to human bones; Orange food is helpful for eyes, skin and mucous membranes; Red food is good for the heart; Purple food is good for the brain; Green food is good for cells.
? Mental health and physical health are inseparable. I hope my sharing today can help everyone. I wish you health and happiness every day. Thank you for sharing today.