1, maintenance ingredients of different parts
Eye protection: Sweet potato vitamin A is known as "eye protection". If the human body is lacking, the ability of eyes to feel weak light will decrease, and the ability to adapt to the dark environment will also decrease. In severe cases, it is easy to get night blindness. Vitamin A is converted from carotene. In addition to carrots, sweet potatoes are also rich in carotene, which can provide rich vitamin A and improve eyesight. Eating sweet potatoes often is good for the skin.
Hair Care: Kelp You may know a lot about hair care foods, such as black sesame seeds that can make your hair black, ginger that can make your hair grow, or walnuts that can make your hair shine. But do you know who is the all-around champion of food and hair care? It's kelp Nutrition experts believe that eating kelp regularly can not only supplement human iodine, but also have special effects on hair growth, moisturizing and brightening.
Protect the lungs: tomatoes The latest research in Britain found that eating tomatoes more than three times a week can prevent respiratory diseases and protect both lungs from bacterial infection. However, the content of lycopene is inversely proportional to the content of soluble sugar in tomatoes, that is, the more tomatoes without sugar, the higher the lycopene content.
Leggings: Bananas are rich in potassium. Banana is the first leg expert in food. They are rich in potassium, which can help you stretch your leg muscles and prevent leg cramps. The second "leg beauty expert" is celery, which contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body, and can supplement the calcium needed by the legs and prevent edema in the lower body.
Heart protection: German deep-sea fish experts have published a set of experiments, which prove that eating 50 grams of fish every day can reduce the incidence of heart disease by 40%, especially eating deep-sea fish. Unsaturated fatty acids contained in fish, commonly known as "good fats", can act as helpers of natural anticoagulants, which can lower blood pressure, inhibit the excitability of myocardium and slow down the heart rate, thus protecting the heart.
Kidney protection: Black beans have been called "Valley of Kidney" since ancient times. From the outside, you will find that their shapes are similar to human kidneys. They are not only sweet in taste and flat in nature, but also have the effects of tonifying the kidney, strengthening the body, promoting blood circulation and diuresis, detoxifying and moistening the skin, and are especially suitable for people with kidney deficiency.
Protect the stomach: Chinese cabbage is one of the best vegetables recommended by the World Health Organization, and is known as a natural "stomach-nourishing dish". People with gastric ulcer and duodenal ulcer will be advised by doctors to eat more kale. You can also mix cabbage and honey every day to promote ulcer healing.
Armor: healthy nails of eggs are pink because there is enough blood supply. If there are abnormal changes in nails, it is often caused by nutritional deficiency or other potential symptoms. A high-protein diet is necessary to keep healthy nails, and eggs are a good source of protein.
Skin care: Among the top ten healthy foods recommended by cyclamen in 2007, cyclamen ranked fourth. It is not only nutritious and delicious, but also a famous "anti-cancer fighter", especially in the prevention and treatment of gastric cancer, breast cancer and skin cancer. Rich in vitamin A, vitamin C and carotene, it can enhance the skin's anti-injury ability and help maintain skin elasticity.
2. What exercise exercises the whole body?
Aerobic exercise: also known as aerobic metabolic exercise, refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, and the body mainly supplies energy by oxygen consumption and oxidation. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. It is characterized by low intensity and long duration of exercise, which can enhance and improve cardiopulmonary function, prevent osteoporosis, regulate psychological and mental state and consume body fat. It is the basic method of fitness exercise. It includes brisk walking, swimming, cycling, playing Tai Ji Chuan, dancing and doing rhythmic sports.
Anaerobic exercise: During exercise, due to strenuous exercise, the oxygen required for exercise cannot meet the needs of the body. At this time, we will experience insufficient energy supply through anaerobic glycolysis, and too much lactic acid will be produced in the body, leading to muscle fatigue and even muscle and joint pain. Characterized by high intensity and short duration, it belongs to intense competitive sports and is not often used for fitness and health care. It covers more intense sports such as running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.
Three reasons for choosing aerobic.
First of all, aerobic exercise is the first choice to improve health because of its small amount of exercise. As the saying goes, "Life lies in exercise". Aerobic exercise can make people inhale several times more oxygen than usual, promote tissue metabolism, make the body full of nutrition, and enhance muscle strength, endurance and body immunity. At the same time, large muscle groups continue to do rhythmic and rhythmic exercise, which not only exercises muscles, but also drives the human circulatory system to strengthen operation, which can obviously improve the nutrition and lipid metabolism of the heart, thereby enhancing cardiopulmonary function and exercising cardiopulmonary endurance, so it is beneficial to health.
Secondly, aerobic exercise for a long time, there is fat, shaping a beautiful figure. Various aerobic exercises need to consume calories and burn body fat. The longer you exercise, the more fat you burn, which can reduce the percentage of body fat. At the same time, during the exercise, the muscles are well exercised and the flexibility of the body is well enhanced, and finally the purpose of losing weight and shaping is achieved.
Finally, it is to relieve mental stress. Aerobic exercise is a positive way of mood regulation. Through the transfer and regulation of excitability of nervous system, it can relieve mental stress, balance mental state and improve sleep.
Four indexes of aerobic exercise
1, should be carried out in sufficient environment, generally choose a place with wide and flat ground, fresh air, circulation and no pollution gas. The best exercise time is after 6-7 a.m. and 3-4 p.m., before 5 a.m. and after 10 p.m., and the air is not suitable for aerobic exercise because of its low oxygen content.
2, adhere to 3-5 times a week, and continue for a period of time, each exercise is not less than 30 minutes. However, we should pay attention to the principle of gradual progress. The intensity of exercise should gradually transition from low intensity to medium intensity, the duration should be gradually lengthened, and the number of exercises should be increased from less to more, depending on the individual's physical condition and adaptability.
3. The heart rate immediately after exercise should not exceed 170- 180% of the daily heart rate. It is best to feel mild shortness of breath, a little heartbeat, a little fever all over the body, reddish face and a little sweat. If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
4. The discomfort after exercise is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise and will be reduced in the next exercise.
Matters needing attention in aerobic exercise
1, before aerobic exercise, it is best to eat some food one hour in advance, even warm up, do some stretching exercises, move joint ligaments, and stretch limbs and back muscles. These are warm-up activities, and then gradually enter a state of moderate intensity exercise. Don't rush to do strenuous exercise to avoid cramps and other accidents.
2. In aerobic exercise, we should pay attention to the buffering of movements and the coordination of breathing, and don't exercise excessively to make the body get better exercise. Don't rush to rest after exercise. You need to do some stretching exercises to gradually relax your body.
3. Patients with myocardial infarction or chronic heart failure should first effectively control myocardial ischemia and heart failure. After the condition is stable, the doctor will evaluate the condition and then make an appropriate exercise plan. Patients with hypertension should start aerobic exercise after completely controlling their blood pressure. In addition, don't do aerobic exercise when you have a fever.
4, pay attention to diet. In people's daily diet, the scientific proportion of various nutrients should be: carbohydrate accounts for 50-55%, protein accounts for 20%, refined fat accounts for 25-30%, and the water required by human body is about 2000 ml per day. During exercise, it is best to pay attention to properly replenish some water every 15-20 minutes.