Women's health knowledge and healthy body need care in many aspects, among which diet plays an important role. In order to help women correctly understand and treat their own physiological or pathological problems, the following introduces women's health knowledge and related contents.
Women's health knowledge 1 0 1, take more stairs.
It's better to take fewer elevators and take more stairs. Climbing stairs is a very good form of exercise, which is good for the cardiovascular system and can improve your leg muscles. In addition, abdominal muscles will also be exercised.
02. Keep the correct walking posture.
Maintaining correct walking and sitting posture is very beneficial to health; Many people have developed the bad habit of laziness, and some bad postures can lead to back spasms and headaches. When walking, please relax your shoulders, keep your neck upright, tighten your pelvic muscles, hold your chest out and abdomen in, so that you will look better and feel better about yourself.
03. Always stretch your neck.
It is best to stretch your neck gently every day. Many chronic headaches are caused by cervical joint and nerve injuries, and sedentary people are also the most likely to cause such injuries. Try to lower your chin and press your chest so that your ears are lower than your shoulders, which can help prevent or relieve headaches.
04. Exercise wisely.
If you only know how to work hard in the gym, you'd better not waste your time. Generally speaking, only one in ten people know the correct fitness method, and most people seem to exercise just to make themselves tired. This method is easy to get hurt and gains little. It is best to exercise for yourself.
05. Ride more bicycles.
People should ride bicycles more often at a moderate speed, which is very helpful for improving heart and lung function and has special effects on losing weight. Make a correct assessment.
06, walked for half an hour.
Try to take a walk four or five times a week for 30 to 40 minutes each time, which is very beneficial to your health. Regular exercise is good for your health and has the effect of losing weight. It doesn't cost much to join a health club, just buy a pair of comfortable shoes to wear. Edited by www.52xcs.com.
07. Have a good breakfast.
Maybe you didn't eat much breakfast before, but please don't do it now. Would you like some porridge or beef? They can slowly release sugar so that you won't feel empty before lunch.
08. Eat more organic food.
People should eat as much organic food as possible, even organic root vegetables. These foods are very good for health, easy to grow, low in cost and delicious.
09. Eat more walnuts
Everyone should eat more walnuts, which is the best nut food because of its low fat content. Recent studies have found that eating walnuts regularly can prolong life span by five to ten years. They can protect the heart and lower cholesterol.
10, drink less carbonated drinks
Dentists advise that it is best to drink less carbonated drinks, because the acidic substances in these drinks will slowly corrode the protective layer on the surface of teeth, which is a very common phenomenon among children, because many parents believe that carbonated drinks will not cause any harm to teeth. Fruit juice also contains acidic substances and fructose, so it is best to dilute it with two-thirds of water before drinking.
1 1, eat more fish.
It is best to eat more deep-sea fish such as mackerel, sardines and salmon twice a week. Omega3-3 long-chain fatty acids found in fish oil seem to be disease-free, which is beneficial to arthritis, dementia and skin diseases. If you need to stay up late to catch up, you'd better eat more fish oil.
12, eat more sour yeast.
It is best to eat a piece of bread and cheese every morning. Cheese is rich in folic acid, a vitamin B, which can solve the problems of anemia and intestinal diseases. Women who are considering pregnancy should take more folic acid because it can help prevent some diseases during pregnancy.
13, eat more green food.
Increasing the intake of mineral "selenium" can protect the human body from cancer and immune system diseases, because selenium is very effective in removing cancer-causing molecules from the blood. Dark green leafy vegetables and root vegetables are rich in selenium. Unfortunately, most people seldom eat these vegetables in their daily lives. Everyone needs to remember that food supplement is the best way to supplement.
14, take more vitamin C.
It is recommended that you take 1000 mg of vitamin C every day, so that you can maintain sufficient physical strength all day and catch fewer colds.
15, full pregnancy
If you plan to have children this year, please start a healthy lifestyle immediately and stay away from chemical pollution. Expectant mothers should abstain from drinking and maintain a balanced diet.
Women's Health Knowledge 2 Tips for Women's Healthy Breakfast
1, be sure to have breakfast.
Breakfast is the most important of the three meals a day. The reason is simple: every night, the body consumes energy. At this time, the human body has to use the stored energy. So after getting up in the morning, it is natural to replenish the stored energy through a carbohydrate-rich breakfast. If you don't eat breakfast, you can't get new energy to work.
Besides, if you want to lose weight, you should not skip breakfast. Because you didn't make up the breakfast you didn't eat until lunch, it is bound to overeat and affect the effect of losing weight.
Step 2 eat a low-fat breakfast
Women tend to choose foods with low fat content for breakfast. They prefer to eat cereal. From the point of view of nutrition, this trend should be advocated. For example, a bun with butter, jam and cheese and an egg. Breakfast contains seven times more fat than whole milk, fruits and cereals.
3. cereal breakfast should be favored
A good breakfast should include three things: cereal (such as coarse bread without wheat, eight-treasure porridge, black rice bread, wowotou, fennel cabbage bag, etc. ), fruits and dairy products. It is best to drink milk with less fat. Whoever eats this breakfast will kill three birds with one arrow; Rich in carbohydrates, low in fat, rich in vitamins and minerals.
4. Pay attention to taking vitamins, folic acid and iron.
Breakfast for women aged 25-40 should meet at least 50% of daily vitamin and folic acid requirements, especially vitamin C and iron. Nowadays, most women don't get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet and fennel can meet people's needs of iron 10 ~ 18 mg a day. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.
Women's health knowledge 3 Inventory 9 unhealthy daily habits
Hand sanitizer, low-fat diet and sleeping on weekends, these so-called healthy living habits, are they really good? Not exactly. We found an interesting topic on the website and decided to correct those "healthy" habits that you might need to give up.
Vaginal irrigation
The marketers are very clever and encourage us to keep our vaginas spotless. Don't waste money. Vagina has self-cleaning function. Irrigation is not only unnecessary, but also may destroy the delicate acid-base balance in vagina, making private parts more susceptible to bacterial infection.
hand sanitizer
As we all know, you must wash your hands before eating and after going to the toilet. Replace hand sanitizer with old soap. Antibacterial gel can not only dry your skin, but also prevent Norwalk virus as effectively as soapy water. Norwalk virus can cause acute aseptic gastroenteritis, leading to diarrhea and vomiting.
Wash your hands before eating and after using the toilet. Replace hand sanitizer with old soap.
sit-up
Many women prefer sit-ups to keep fit and lose weight. In fact, sit-ups cannot cure all diseases. Studies have shown that sit-ups may even cause harm to the spine and waist, because each sit-up will bring 730 pounds (about 33 1kg) of pressure to the spine. Not only that, sit-ups will also bring unnecessary pressure to the front abdomen and pelvic floor, which will easily lead to urinary incontinence.
fruit juice
Those labels say "pure juice" or "supplement extra vitamins", which look healthy. In fact, fruit juice is actually a simplified version of fruit. This means that after the peel fiber is removed, the rest is mainly sugar. A bottle of normal-sized juice often contains 20-30 grams of sugar, which is equivalent to the sugar content of a bottle of soda. However, between the two, juice is better than soda. If you really want to supplement vitamins, you should eat an apple washed with water. Peel fiber can slow down the absorption of sugar.
asleep
It sounds like a good idea to catch up on sleep on weekends, but it may backfire. Studies have shown that catching up on sleep at weekends will disrupt your circadian rhythm and your biological clock, causing you to stay awake on Sunday night and get up on Monday morning. The correct way is to go to bed and get up on time every day, and try to ensure 7-8 hours of sleep every night.
Low-fat food
Ice cream may be labeled as "low in fat", but that doesn't mean it is low in calories. A low-fat label may also make you eat more. More importantly, low-fat foods may contain more carbohydrates and sugar than ordinary foods. It is suggested that when buying low-fat goods, choose products certified by the Environmental Protection Agency or relevant units to ensure that a small number of full-fat foods are consumed while eating low-fat foods.
Energy drink
Energy drinks such as vitamin drinks are not mentioned much, but with vitamins B and C, you will also consume a lot of sugar. In fact, some energy drinks even contain more than 32 grams of sugar, generating extra calories. If you add lemon, lime or orange slices, you can get some vitamin C in addition to extra sugar. Be sure to drink, please choose sugar-free energy drinks!
Fruit yogurt
It seems wise to drink a cup of yogurt in the morning, but you must find out what is healthy food. Yogurt itself is good for human body, but it should not be overdone, otherwise it may lead to kidney calculi. Adding fruit particles to yogurt is even more difficult. An 8-ounce glass of milk with fruit granules may contain 47 grams of sugar up to 250 calories. Be sure to check the ingredient list of yogurt to make sure that your breakfast doesn't look more like dessert, or add fresh fruits and nuts to ordinary yogurt.
Skip dessert
Rejecting sweets is not always a healthy choice, such as dark chocolate.
Rejecting sweets is not always a healthy choice, such as dark chocolate. Dark chocolate helps to lower body mass index, which has been proved to reduce the risk of heart disease, lower blood pressure and improve mood. It is also your beauty booster. Flavonol in dark chocolate can reduce stress hormones, protect skin from ultraviolet rays and resist wrinkles.