1, useful common sense in life
1, soak your feet for 20 minutes before going to bed
Soaking feet with hot water for 20 minutes every day can improve the cardiovascular function of patients with heart disease. Soaking feet can also speed up blood circulation, relieve fatigue and promote sleep. Young people soak in 15-20 minutes a day, and the elderly can extend it to 20-30 minutes. The water temperature should not exceed 40 degrees Celsius.
2. Lunch and dinner for 30 minutes.
It is not too much to describe the rhythm of modern people's eating with "short, flat and fast", but repeatedly compressing the time of eating is also compressing our life. Experts suggest eating 15-20 minutes for breakfast, 30 minutes for lunch and 30 minutes for dinner, and chewing 25-50 times for each meal.
3. The mobile phone rings for 5 seconds before answering.
In just 5 seconds, the risk of brain cancer can be greatly reduced. The mobile phone dials, just connected, the signal transmission system is still unstable, and the power of electromagnetic radiation is the largest. So it's best to wait for 5 seconds before answering the phone, and then put the phone close to your ear, which will reduce a lot of radiation.
4, want to get angry patience 10 seconds.
High-pressure life makes more and more people "uncontrollable". In the face of pressure, please give yourself a 10 second buffer before overreacting to calm yourself down. Men who respond to stress with anger have three times higher prevalence of mental illness than men who don't like anger.
5. Squat 1 min.
No matter how long you sit in the chair every day, please sit in the "invisible chair" every 1 hour 1 minute-squat. The main purpose of "horse stance just look" is to regulate "spirit, qi and spirit". When squatting, it is required to be calm, breathe naturally, squat, squat, and squat steadily, so as to practice the throat, chest, kidneys and other organs and tighten the muscles of the abdomen and legs, so as to achieve the purpose of full-body exercise.
6. After waking up, lie down for 2 minutes before getting up.
According to incomplete statistics, more than 2 million people die of stroke every year. About 25% of cases of stroke and sudden death occur at the moment of getting up in the morning. So when you wake up in the morning, don't get up in a hurry. You should lie still in bed for 2-3 minutes before sitting up, and then stand up after sitting for 2-3 minutes. Hong Zhaoguang, the chief health education expert of the Ministry of Health, explained that "lightning" changed from lying position to sitting position, or even got out of bed, which probably caused acute cerebral hypoxia and ischemia due to rapid changes in blood pressure.
Common sense of losing weight in winter 3
1, protein a little more-control the desire for carbohydrates and snacks.
The best way to control appetite in winter is to eat more protein. Eating more protein can help you eat less carbohydrates. But how much did you eat? For example, a person weighing about 1.30 kg will consume 20 grams of protein every day in winter, that is, from 79 grams to 99 grams (about two ounces).
There is a standard formula for calculating protein's daily intake: weight (pounds) X0.55. For example, a person weighing 145 pounds needs protein 145X0.55=0.79 grams every day. (One Jin =0.9 Jin).
2, a little more crude fiber-control the total heat.
Refined pasta and high-sugar foods, such as sugar, cola, cakes, etc. Not only the nutrition is low, but also a lot of fat is added during the processing, which makes your calories easily exceed the standard.
So, from now on, it's a good choice to store more coarse grains, oats and fruits in your refrigerator. These foods are rich in cellulose, which can make you feel full for a longer time. To taste delicious, you can add some raisins or other dried fruits to oatmeal, or add some skim milk, spread some low-fat soybean butter on whole wheat bread, and add black beans to millet.
It is worth noting that packaged whole wheat bread or coarse grain biscuits should pay attention to the food label, which is generally high in calories because pure coarse grains taste bad. In order to improve the taste, merchants will add more fat, which is very unfavorable for weight loss.
3, a little more exercise-consume excess fat.
Exercise is essential. Exercise can make you energetic and burn more fat. If it is too cold outside, you can do some strength training and aerobic exercise indoors. Small dumbbells are a good choice. At least 2-3 times a week. At least 20 minutes at a time. Duoyan Zheng's popular slimming exercises and craziness can be chosen according to your own preferences. If you want to prevent obesity, you should jump at least three times a week. If you want to lose excess fat, five times a week is the best.
4. Get enough sleep for 8 hours every day-improve metabolism.
Lack of sleep and poor sleep will make the body want to store fat, and when people enter deep sleep, the brain will secrete a lot of hormones to decompose fat; People who can't sleep well will increase insulin secretion and the body will store fat more easily; The study also found that people who lack sleep have a slower metabolic rate (the metabolic rate is different in different sleep stages, and it will reach the highest when they enter the rapid eye movement stage. If you don't get enough sleep, you will get less sleep during REM, which will cause you to eat too much, eat things you shouldn't eat and eat at the wrong time. This is why if you want to lose weight successfully, you must have a good sleep first.
Scientists have also confirmed that people who sleep less lose less fat, even if they lose weight. For example, people who only sleep for five hours lose the "net weight" composed of muscles, bones and internal organs, rather than fat, which is easy to feel hungry.
However, the more sleep, the better. People who sleep too long will have a slower metabolism because they don't consume calories all the time. Ensuring 7-8 hours of adequate sleep every day is the best way to lose weight. In winter, the days are short and the nights are long, so I don't sleep.