In this lecture, we want to talk about what we can do to keep our health in our daily life. First of all, I want to give you the four cornerstones of international health, which is the word 16 put forward by the expert Committee of the International Cardiology Congress to ensure health. The words 16 are: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance. We hope everyone can remember the word 16 and use it in daily life.

I have been promoting the principle of "tennis decathlon". Everyone has seen the size of tennis, which is as big as the fist of our medium-sized lesbian. Put out your fist and see, it's that big. Use 10 tennis to divide four kinds of food a day.

No more than one tennis ball a day (here refers to the amount). I hope you will not only remember "1", but also remember the quantifier "no more than". Is this southern lion the first tennis player? So big a piece of braised pork, 4 pieces, a tennis ball? So now we have more meat food, so you can catch it, so how do you best catch it? Two staple foods a day, one with meat and one without meat. Otherwise, you can't even catch half a tennis ball.

Every day is equivalent to two tennis staples. It's basically four or five staple foods. And this staple food should be mixed. Don't just eat polished rice and white flour, strive for comrades under 70 and eat miscellaneous grains once a day. This coarse grain, including coarse grains, such as eating corn, potatoes, yam and taro, can better supplement our B vitamins and increase our cellulose. Therefore, the staple food can be matched within four or five, and some miscellaneous grains are more suitable.

Ensure three tennis fruits every day. We eat too little fruit. Four national surveys show that the per capita fruit intake does not exceed one or two. A large number of international studies have proved that the risk of cancer, coronary heart disease, stroke and so on is significantly reduced if you eat fruit regularly. Because fruit contains very good nutrients, we should try to eat a fruit the size of a tennis ball every meal.

No less than four tennis vegetables a day. Everyone can eat more vegetables and eat more vegetables of different colors. The World Health Organization and FAO put forward that omnivore is the first rule to solve the nutrition problem. Eat a little of everything, not too much.

Then in addition to 10 tennis balls, add four 1. Because these four things are not included in these four kinds of food. But also has a very good support and guarantee for health. What is this?

An egg a day. You will eat all the yellow. Many of our comrades were afraid to eat egg yolk before, saying that there was a lot of cholesterol in egg yolk, for fear that eating egg yolk would raise blood lipids. In fact, when there is a cholesterol limit, the yolk of an egg is also within the cholesterol limit.

One kilogram of milk a day. Why do you drink a catty of milk? Because as an adult, we need to take 800 mg of calcium from our diet every day to meet our body's needs. But our ordinary diet in China usually contains only 400 mg of calcium, which is half lacking. This is one of the reasons why many middle-aged and elderly people in China have a high incidence of osteoporosis and fracture when they fall. We should supplement 400 mg of calcium in our diet. With what? Some of our comrades take calcium tablets, but the absorption rate is low. The so-called medicine tonic is not as good as food tonic, which is the experience summary of our ancestors for thousands of years. So what is complementary food? Milk 100 ml of milk contains 1 10 mg of calcium, so you should drink 400-500 ml of milk, and the calcium in your food is just enough for you to eat for one day. So how do you drink this catty of milk? Drink a small bowl of milk 200-250ml for breakfast in the morning, and then suck a small can of 100 ml yogurt at lunch and in the evening. In this way, 400-500 ml will be finished. So that we can get enough calcium. So drink a catty of milk.

A handful of nuts a day. Walnut, almond, peanut, pistachio, hazelnut, etc. Why eat nuts? Because the trace elements contained in nuts are among the best in all foods.

A piece of tofu the size of a playing card every day. Bean food is also good for health. Bean products are rich in plant protein and various minerals. We didn't eat enough beans.

In this way, "ten tennis balls" and "four ones" can basically grasp our daily diet.

Why should we emphasize exercise? Because exercise is very important for health.

The World Health Organization (WHO) summarized the global research and put forward that lack of exercise is the fourth leading cause of death, second only to hypertension, smoking and hyperglycemia. So exercise is very important. But now in our country, the proportion of sports is too low. According to several national surveys, only 10% of people exercise regularly. Who are these 10% above? Go to the park. It is retired men and women who do aerobics and exercise, while office workers have the lowest proportion of exercise among all people.

Exercise has several elements: time, frequency and intensity.

Frequency: I can't do nothing for a week and work for a few hours on weekends. This is not good. This will lead to a cardiovascular emergency. So generally speaking, the rule is at least three times a week, and a day or two of rest is enough.

Strength: What is strength? Take the heart rate as an example. When we are exercising, we must make our heart beat and let the cardiovascular heart get exercise. So when you exercise, your heart rate will definitely rise. This is a very important principle. The other is that you must add some weight-bearing exercises. Weight-bearing exercise is to exercise with the help of external forces or the weight of our bodies. Why do you want to increase weight-bearing exercise? Our exercise depends on muscles, which are made up of muscle fibers. Muscle fibers are as much as we are born, and they are basically fixed. For a period of time, around the age of 30, if you don't exercise your muscles deliberately, muscle fibers will be lost day by day. How much muscle do you have left at 75 compared with 30? Half of it is gone. Most of our metabolism is carried out in muscles. If we lose half our muscles, can we still work normally? This kind of weight-bearing exercise is done deliberately anytime and anywhere, without going to the gym.

Today, I will lead you to do micro-exercise and exercise your muscles. In other words, when there are no occasions and conditions, whether on the plane, train, car or in the office where many people work together, let yourself move.

Let's do it together and experience micro-motion.

The first is the rotational movement of the head.

The second is the movement of the neck

Put your hands behind your head and keep your neck upright. No crookneck, no leaning back. Push your head and neck back, push your hands forward, and fight. Tighten for three seconds, relax for three seconds, and complete ten groups of operations. Generally, completing ten groups of exercises at a time can effectively alleviate the cervical spine problems of people who sit in the office for a long time.

? The third is the upper limbs and chest.

Do it ten times in a group, three or four times in a row, and don't rest for more than one minute between each group.

? The fourth is the lower limbs?

This set of micro-sports can be exercised whenever and wherever you sit, especially for long-distance planes and the elderly, otherwise it is easy to thrombosis and pulmonary embolism will affect your life. In this way, the blood will circulate. So these micro-actions can be done anytime and anywhere, without any conditions. I also exercised my muscles.

Alcohol and tobacco are definitely harmful to health, especially tobacco, which is basically harmful. Smoking can cause cancer in many parts, such as mouth, throat, trachea and lungs. It can also cause cardiovascular and cerebrovascular diseases. It is a serious stimulus to the intima of blood vessels, so smoking is very harmful to the body. A large-scale study was conducted in Britain. It followed more than 34,000 British doctors. It has been 50 years since 1950s. Studies have found that smokers live ten years less than non-smokers, not a year or two.

Drinking is also harmful to our health. Some comrades say that red wine is good for health? Is there anything in it to prevent arteriosclerosis? There are other ways to prevent arteriosclerosis. You don't have to drink. If we form the habit of drinking, after drinking a lot, it will damage our liver for a while, and it will also cause alcoholic cirrhosis and lead to liver cancer. So the harm of alcohol to the body is still very serious.

Psychology also has a great influence on health. We usually say that one-third of tumor patients die of disease, one-third of them die of treatment and one-third of them die of shock. Often being in a bad mental state and depressed will inhibit our immune system, and often participating in some healthy and progressive cultural and sports activities is very beneficial to our health.

We need to establish a concept that "our health is not our own". After having an idea, that is the method. Some comrades also said that "habit and perseverance are needed". Some people say, "I lack perseverance, so I can't do it." It's actually a habit. Behavioral research shows that if you persist for three weeks, you can initially form a habit. Three months, form a stable habit; Form a strong habit in half a year. After half a year, if you don't do it by then, you will be in a hurry. Why? The body should produce endorphins, and exercise should produce endorphins, which will make you excited and make you feel good, so form a habit.

Finally, what I want to say to you is that only you can achieve a healthy lifestyle and behavior. You say, who can eat instead of you? Who can exercise instead of you? In this sense, we are the first responsible person for health. Only when each of us can do our duty, participate and enjoy, can our goal of a healthy China be achieved.

I hope that after listening to this, everyone will adjust their original unhealthy lifestyle from today, stick to it and achieve remarkable results.

? This article is based on the video of Professor Wang Longde's speech.

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