With the arrival of 202 1 and the new stage of the new year, Kangkang has prepared some simple and practical health preservation methods for everyone, which can be used as a reference for everyone's healthy life.
0 1 .3 meals a day
Three meals a day should ensure a balanced intake of nutrients to meet the nutritional and health needs of the human body.
A reasonable diet is to eat every meal, with more vegetables and less meat. Eat more than 25 kinds of food every week, and pay attention to supplement high-quality protein. Vegetables per day 1 kg or more, mainly dark green vegetables. When processing food, use less oil, less salt and less sugar.
Daily energy distribution: breakfast provides 25%-30% of the total energy of the whole day, lunch provides 30%-40%, and dinner provides 30%-40%. It is recommended to have dinner at 6~8 o'clock to avoid eating after 9 o'clock in the evening.
02. About drinking water
Dietary Guidelines for China Residents (20 16) suggest that adult men should drink at least 1700mL of water and women should drink at least 1500mL of water every day.
Drink more boiled water, less drinks, and drink a few times, 200mL at a time.
Moderate-intensity aerobic exercise for at least half an hour five times a week can not only lose weight, but also benefit our health.
Exercise mode, it is best to choose your favorite exercise, so that you can persist for a longer time. Skipping rope, running, cycling, aerobics, etc. are all very good exercise methods.
In fact, you don't have to go to the gym to exercise, you can exercise at any time. After work, get off work 2 stops early and choose to walk home. If you don't live on a very high floor, you can choose to climb the stairs to go home, or you can take your family out for a walk after dinner and walk 10 thousand steps a day.
Remember to warm up before exercise and stretch in time after exercise.
0 1. Sleep
In the new year, don't stay up late, lack of sleep, poor sleep, not only no spirit, but also easy to get fat. Ensure more than 7 hours of sleep every day and insist on falling asleep before 23: 00.
Take a rest for 20-30 minutes at noon to ensure 1 day energy. Don't sleep too long during a nap, it's easy to get sleepy and tired.
02. Take a proper rest
Office workers are basically facing the computer screen when they work. Over time, it is easy to get dry eyes and fatigue.
Kangkang suggests looking out of the window for at least 20 seconds every 20 minutes when using the computer. If you feel frequent, it is recommended to use your eyes continuously for 45 minutes-1 hour and then force yourself to rest for 5 minutes. At this time, you can go to the toilet, get a glass of water, lift your legs, stretch yourself and walk back and forth. When you are tired of sitting in the office, try to work standing.
Choose a partner who takes a nap in the office. Don't go to bed immediately after eating. Do some activities after eating, walk outdoors for more than ten minutes, and then have a rest. Try not to sleep on your stomach. You can prepare yourself a folding bed, U-shaped pillow and other items.
Only by maintaining enthusiasm for life and looking positively at all kinds of pressures and challenges in life and work can we enjoy a healthy life.
If you want to keep a good mood, you can stick to your hobbies, such as reading, dancing, learning musical instruments, traveling and photography. Regular cleaning of household sundries, keeping the room clean and tidy, and buying some flowers at the street flower shop can not only decorate the room, but also make you feel better.
Health is not a day's work. Starting from every little thing in daily life, the simple summary is: eat moderately, eat more and eat less meat, live regularly, get enough sleep, exercise moderately, walk 10 thousand steps every day, have a balanced mood and face life optimistically.
Master these methods of taking a nap and you will fall in love with it completely.
Experts suggest that squatting in vain has many advantages. Whoever sees who benefits will be healthier.
Learn these three secrets, and 202 1 will make you richer and richer.
Walking slowly in autumn and winter has many advantages. Whoever benefits will walk healthier.
The benefits of jogging in autumn, who knows, you will fall in love with jogging after reading it.