2. Hypertension is related to sodium intake. Excessive sodium can lead to vasoconstriction and high blood pressure. Reducing the amount of salt every day can lower blood pressure. The salt intake per person per day should not exceed 6 grams.
3. Diet is mainly based on protein (especially animal protein) and foods rich in sugar. A certain amount of vegetables and fruits should be consumed every day to increase various vitamins and meet the needs of internal organs and nervous system environment stability, especially the intake of vitamin B and vitamin C, which should be paid full attention to.
4, the human body needs about 2 grams of cholesterol per kilogram of body weight, and its sources are mainly animal foods, such as egg yolk, cream, animal viscera and fatty fish. Excessive intake of cholesterol can easily lead to an increase in the level of low-density lipoprotein, which may be a factor inducing atherosclerosis. Excessive fat intake can lead to hypertriglyceridemia.
If you want to do a lot of exercise in a few hours, carbohydrates are the best food, because they can be quickly digested and absorbed, and immediately provide the needed energy for the human body. During exercise, digestion slows down because blood transfers from the gastrointestinal tract to the muscles. Eating an hour before exercise is easy to make you sick during exercise, because there is still food in your stomach that has not been digested. If you feel hungry or haven't eaten for five hours in a row, don't do a lot of exercise, or you will feel very hungry. The best time to eat is 3 hours before exercise.
6. Never chew gum while exercising. If inhaled carelessly, it will block the trachea.
7. Potatoes, pasta, beans, cereals and cereal foods all contain a lot of carbohydrates and are ideal foods to increase liver sugar in the body. Liver sugar (also known as starch) accumulates in muscles and is converted into glucose to supply energy during exercise. Many professional athletes try to consume starch to increase energy storage, a process called carbohydrate supplementation. First, they consume liver sugar through intensive training, and then, they consume a lot of starch-rich carbohydrates three days before the game.
8. People who practice martial arts need about 2500 ml of water every day, and normal people need 60%~70% water. Without water, people can only live for a few days. When not exercising, everyone drinks 2 kilograms of water every day. It is 3 kg when exercising, and you should drink water during the day and night. The blood filtered by kidney contains some excessive substances, which will crystallize, precipitate and aggregate in urine, and finally form stones. The key to prevent crystallization process is to drink as much water as possible, reduce the concentration of substances and reduce the chance of hardening. Therefore, people who drink less water tend to get kidney calculi. Be careful not to drink too much water. Because if there is too much water in the salty human body and the kidneys can't be discharged in time, it will make the water stay in the body and cause water poisoning.
9. Dry your sweat during and after training. If possible, take a bath after training.
10, often clean and dry protective equipment and gloves to keep clean. After each training, you should wipe the protective gear and gloves with clear water, and then spray some alcohol to remove the sweat smell, so that you will feel comfortable and have no odor when wearing protective gear in the next training. Remember, it must be disassembled and washed regularly!
1 1. If you continue to exercise for 45 minutes, especially if you sweat a lot in hot days, you need to replenish water. Drinking one or two glasses of water half an hour before starting exercise can prevent dehydration and ensure that the tissues in the body get enough water. After 30~40 minutes of exercise, stop to rest and replenish water. Exercise lasts for more than an hour, and the loss of water is not completely expressed by feeling thirsty. Therefore, even if you don't feel thirsty when you grow up, you should cultivate the habit of drinking water. As soon as you finish exercising, you should replenish water immediately, especially when you are already sweating.
12, after training, you should take a proper rest before eating, usually about 30 minutes. You should also take a rest after meals before exercising, usually 1.5~2.5 hours.
13. Pay attention to the air circulation in the training ground, clean it frequently, keep the proper temperature and pay attention to environmental sanitation.
14, work and rest on time, ensure necessary rest and sleep time, and prevent excessive fatigue from affecting training and competition.