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Listener friends, there is a famous saying in sports training: "Training that can't eliminate fatigue is dangerous". This sentence has a guiding role in competitive sports and national fitness. It shows that the enhancement of physique is realized in physical recovery, and physical recovery depends largely on reasonable nutritional supplement. At the beginning of today's program, let's talk about this topic: eating by sweating, hydrating and drinking sports drinks, and paying attention to balanced nutrition in three meals.

Healthy you, me and him.

Audience friends, Professor Yang Zeyi, a researcher at the Sports Nutrition Center of the Institute of Sports Medicine of the State Sports General Administration, told reporters that scientific sports include scientific nutritional supplements. However, at present, there are few sports nutritionists who provide guidance for fitness people in China, and the public generally lacks the concept and knowledge of sports nutrition.

Professor Yang has been engaged in sports nutrition research for a long time. He said: "Some people think that' eating and drinking after exercise' is to supplement nutrition; Others think that' if you want to lose weight, you have to eat and drink'. In fact, this is not correct. Eating and drinking',' not eating and drinking', and not paying attention to the balance between energy and nutrition will directly affect the training the next day. "

Professor Yang also said that sports nutrition needs professional guidance. Sports nutritionists mainly provide reasonable guidance on sports and nutrition for people of different ages, different constitutions and different fitness needs, and at the same time teach people to eat reasonably to achieve the purpose of fitness. Different fitness groups need different sports nutrition guidance, such as strengthening the body, building muscles, slimming and shaping, and recovering from diseases.

Sports nutrition guidance is a very important link in the scientific and technological content of mass fitness. In the United States, whether a health club is equipped with nutritionists is an important indicator to measure whether the club is perfect and professional. Professor Yang said, "It is very important to supplement water, sugar and salt during exercise. But many people don't know how to replenish water scientifically when exercising. "

Professor Yang reminds everyone: First of all, we should pay attention to hydration before, during and after exercise. It is not advisable to "drink without thirst". When people feel thirsty, the body is already in a state of mild dehydration. When the water loss of sweat reaches 2%-3% of body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart. Add120-240ml of water every15-20min.

Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking during exercise. Sports drinks should be selected to replenish energy, electrolytes, vitamins and water lost due to sweating in time.

Professor Yang also said that exercise recipes generally have five principles. In addition to supplementing water during exercise, sugar and protein should be supplemented in time within one hour after exercise to help the muscle particle structure recover.

Fitness enthusiasts should pay attention to the following issues in exercise recipes:

First, choose the type and quantity of food for three meals reasonably, instead of just choosing food according to your own preferences.

Second, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide sufficient energy for athletes.

Third, the ratio of animal protein to plant protein should be appropriate, avoid eating too much meat and eat more milk and soy products.

Fourth, eat more fruits and vegetables, with special emphasis on increasing raw vegetables and reducing the loss of nutrients.

Fifth, eat less or not eat fried food, fat pork, roast duck, bacon, cream and so on. , may lead to obesity.

Listener friends, the weather in some places is getting hotter and hotter. In such a hot season, there are some patients with chronic diseases, and there may be some unstable conditions, such as diabetic patients. First of all, we want to talk to our audience about what we should pay attention to as diabetics in such a hot summer.

If some elderly diabetics are more cautious, they will find that their blood sugar is low in summer in their lives, so why is their blood sugar low in summer? This has a lot to do with our summer living habits and hot climate. For example, due to the hot climate in summer, people's appetite is not good, so people will choose some light and digestible foods in their diet, which are often foods with low sugar content. In addition, the summer weather is sultry, and people often sweat more, so there are more cases of blood sugar consumption, and these energy supplies are all produced by blood sugar, so diabetic patients are likely to have hypoglycemia, especially in other cold seasons.

Then, I recommend a medicated diet for everyone, which is very suitable for diabetic patients. The name is yam, wolfberry pot and bitter gourd.

The main raw materials to be prepared for this medicated diet are: bitter gourd, two yams, 20g of medlar, 20g of lean pork and 50g of onion and ginger. First, the seeds in bitter gourd are sliced, then the yam is peeled and sliced, and the onion and ginger are cut into sections respectively, so that the production of this medicated diet is completed.

Speaking of this bitter gourd, we are all familiar with it, because we often eat bitter gourd, especially in summer, so we can get rid of the fire, but I wonder if our audience knows that it has a nice name and an ugly name.

Bitter gourd, also known as cotton pear and melon, has been recorded in Compendium of Materia Medica as early as "dispelling pathogenic factors, clearing away heat, relieving fatigue, clearing heart and improving eyesight". Bitter gourd contains a lot of vitamins, among which vitamin C and vitamin B 1 are the most prominent among fruits and vegetables. In addition, due to some pharmacological effects of bitter gourd, it is also called "natural plant insulin" by the medical community.

Why does bitter gourd have such a title?

This is because bitter gourd contains 17 kinds of essential amino acids. This component itself can mediate the function of insulin and has the function of lowering blood sugar. What is the hypoglycemic effect we usually say? In other words, the pancreas guides itself to secrete a hormone called insulin. Therefore, we should make good use of these hormones in our daily life. If we don't make good use of this hormone, it is easy to raise the blood sugar in our blood.

In other words, if insulin secretion is insufficient, it will easily lead to an increase in blood sugar, and this bitter gourd can help to assist insulin secretion, so after eating bitter gourd, it will have the effect of regulating blood sugar. So, does bitter gourd have other functions besides regulating blood sugar?

Of course, it has a high vitamin content. Every 100g of bitter gourd contains vitamin C, which is equivalent to10 to 20 times that of fruits and vegetables. In addition, its vitamin BI content is also high, and vitamins are very important for diabetic patients.

We all know that the most common and typical symptom of diabetes is sanduo, that is, drinking more, eating more and urinating more. Then because he urinates a lot, it is easy to lose vitamins, so we should pay attention to finding some vitamin-rich diets from our usual diet to make up for it. In addition to this function, bitter gourd can also improve the clinical symptoms of diabetes patients such as thirst and irritability.

Then let's take a look at how this yam and wolfberry pot bitter gourd is made.

The preparation method of this medicated diet is as follows: firstly, the pork is cut into pieces, put into a warm oil pan, add the minced onion and ginger, stir-fry, add a proper amount of chicken soup, yam slices, medlar, salt, monosodium glutamate and white pepper when it is fragrant, then cook with strong fire, boil the pot with medium fire, and add bitter gourd slices after 10 minutes, thus making this yam medlar.

Listener friends, there is one thing to pay attention to when cooking this medicated diet, that is, bitter gourd should be put in at the last time, and it will not be easy for too long after cooking, which will destroy its vitamin content. In fact, there is a blind medicine in this medicated diet, which is yam. So, what are the benefits of yam for diabetics?

Yam itself has the function of strengthening the spleen and tonifying the kidney. Chinese medicine believes that the cause of diabetes has a lot to do with diet, especially sweets or fried foods. If we eat too much, it will lead to dysfunction of lung, spleen and kidney, and the function of viscera will be weak or weak.

Fitness and diet

Yam has a good regulating effect on spleen and kidney, and it is a good food for diabetics.

So besides being suitable for diabetics, what else is not suitable for people or should be paid attention to when eating this medicated diet?

Yes, because bitter gourd tastes cold, some patients with stomach cold are not suitable. In addition, this medicated diet contains yam with starch, so it should be avoided to eat with foods containing a lot of starch, such as potatoes, because it will increase the intake of starch, and too much starch is also bad for diabetes.

Listener friends, bird's nest, like abalone and shark's fin, has always been regarded as a precious food, but recently, the media in Taiwan Province Province revealed that nearly 60% of canned "instant bird's nest" in Taiwan Province Province is fake, including many products produced by well-known brands and large enterprises. Experts in Taiwan Province Province pointed out that these fake canned bird's nest are nutritionally the same as sugar water. Canned bird's nest is also abundant in Chinese mainland market. Are their quality and nutrition guaranteed?

Professor Chang, a pharmaceutical expert at Beijing University of Chinese Medicine, said that as far as he knows, not only canned bird's nest, but also expensive dried bird's nest on the market may be counterfeit. He said that the origin of bird's nest is mainly distributed in Southeast Asia, including Indonesia, Thailand, Vietnam, Malaysia and other places, with a small amount of domestic output. Real bird's nest produces very little. For example, Fujian, which produces bird's nest, has an annual output of only 1kg-2kg, and China's imports from Southeast Asia will not be very large. But there are so many bird's nests in markets and pharmacies that there must be many fakes.

Professor Chang told us that people in the industry have some ways to identify fake bird's nest, which consumers can refer to: when buying canned bird's nest, shake it gently first. The real bird's nest can shake with the shaking of the bottle, and it is silvery white, transparent, crystal clear and elastic (it will stretch when pulled gently). The juice is pale white, light yellow or light brown and tastes sweet. The first kind of fake bird's nest is pretending to be a snow ear, which is flaky, viscous and generally not easy to shake; Second, it is made of Malaysian gum, and its liquid is easy to produce light brown precipitation; Third, made of seaweed glue and fish skin, the appearance can be faked, but the taste is poor and there is no rich fragrance of bird's nest. He said that these methods can only be used for reference. It is best to buy brand-name products from big pharmacies and supermarkets for bird's nest, which will reduce the chance of buying fake bird's nest.

Professor Chang believes that from the perspective of traditional Chinese medicine, bird's nest has the functions of nourishing yin, moistening dryness, invigorating qi and tonifying middle warmer, and can be used to treat physical weakness, expectoration and asthma, hemoptysis, chronic dysentery, etc., and is suitable for people with weak constitution and malnutrition. Even if the canned bird's nest is real, the nutrients have been greatly destroyed during the production process. This is because the canned bird's nest is mostly made at the high temperature of 130℃, while the mitogen and epidermal growth factor unique to bird's nest can only maintain its activity at about 80℃.

He pointed out that there is nothing special about bird's nest from the nutritional value alone, but it is more precious because it is rare. In addition, the bird's nest on the market at present is hard to distinguish between true and false. Therefore, if there is no special need, healthy people don't need to eat bird's nest to supplement their bodies.

Listener friends, the latest research in Germany shows that there is a health-threatening chemical in many cosmetics, toys and food packaging. According to a recent press release issued by the German Research Association, research shows that the decrease in the number of male sperm in the world in the past few decades may be related to phthalates, a chemical widely used as a softener in light industry. This substance is widely found in cosmetics, children's toys and food packaging. If its content exceeds the standard, it will do great harm to human health. So, what kind of substance is this, and what harm will it do to human body?

According to Qu Jianqiao, a researcher at the Institute of Environmental Health Monitoring, Chinese Academy of Preventive Medicine, phthalates are a kind of chemical substance that can be softened. It is widely used in toys, food packaging materials, medical blood bags and hoses, vinyl floors and wallpapers, detergents, lubricants, personal care products such as nail polish, hair gel, soap and shampoo, and hundreds of other products.

Studies have shown that phthalates play an estrogen-like role in human bodies and animals, which can interfere with endocrine, reduce the number of male semen and sperm, reduce sperm vitality, abnormal sperm morphology, and seriously lead to testicular cancer, which is the "culprit" of male reproductive problems.

In cosmetics, the content of phthalate esters in nail polish is the highest, and many cosmetics also contain this substance in their aromatic components. Professor Cheng Changmei said that this substance in cosmetics will enter the body through women's respiratory system and skin. If used in excess, it will increase the risk of breast cancer in women and endanger the reproductive system of their future boys.

Judging from the current situation, people are most concerned about phthalates in children's products. 1999, the EU officially decided to strictly limit the content of phthalates in toys (such as baby pacifiers) used by children under 3 years old in EU member States. Experts have found that soft plastic toys and children's products containing phthalates may be put into children's mouths. If it is left for a long time, the dissolution of phthalate esters will exceed the safe level, causing harm to children's liver and kidneys and causing precocious puberty.

At present, there is no clear regulation on the content of this substance in our country, so it is difficult for ordinary consumers to see the content of this substance from the label of the goods. Relevant departments should strengthen standardized management in this regard. In order to reduce the harm of phthalate esters to human body, it is best not to soak instant noodles in foam plastic containers. Do not use PVC (including phthalate esters) plastic containers to heat food in the microwave oven. The correct way is to move the food to a heat-resistant glassware or ceramic ware for heating.

medical information

After long-term precision instrument testing, experts found that some people have formed heavy metal salt deposits in their bodies after implanting dentures for a period of time. Experts remind that while people pursue beauty and convenience, dentists must be alert to the "tooth poisoning" caused by this.

Experts say that through the detection of precision instruments, it is found that the heavy metal salt deposits of some dentures have been displayed on the screen of the instrument and reflected in the blood. The doctor reminded that although the above phenomenon is only in a sub-health state and will not be fatal, it is best for people to go to a regular hospital when inserting dentures to avoid "tooth poisoning".

All kinds of enjoyment are nutritious food. In some places, few people eat together, but in Germany, they are all essential breakfast foods. Even German Chancellor Gerhard Schroeder revealed to the media that his standard breakfast is: milk+honey+bread.

Professor Gusla, a German nutritionist, pointed out that the reason why honey has become an essential product for breakfast is related to its nutritional value. Clinical experiments of German Nutrition Society show that honey contains glucose, fructose, protein, enzymes, vitamins and various minerals. The darker the color, the more minerals it contains. Regular eating can improve people's immunity and prevent anemia, neurosis, liver disease, heart disease and gastrointestinal diseases.

The research team led by scientists in China recently announced that they have mapped the genome promoter distribution of human fibroblasts for the first time. This study will not only deepen the understanding and utilization of human genome information, but also contribute to the study of disease mechanism.

Recent research by Indian scientists shows that tea polyphenols contained in black tea can prevent the canceration of oral cell DNA and help prevent oral cancer.

Scientists selected 15 patients for a one-year observation. These patients all suffer from oral leukoplakia, which is a common precancerous lesion, and white plaques will appear on the tongue and oral mucosa of patients. Generally speaking, 50% of leukoplakia will turn into oral cancer. However, by drinking black tea three times a day, the patients' white spots are obviously alleviated, and some of them even disappear.

Lycopene is one of the most widely distributed carotenoid natural pigments in nature. Lycopene in tomatoes accounts for about 80% ~ 90%. Studies have shown that lycopene has the strongest scavenging effect on reactive oxygen species and can prevent epithelial cancers such as prostate cancer and lung cancer. The concentration of lycopene in human blood is inversely proportional to the incidence of cancer. According to medical theoretical research, lycopene can prevent the oxidation of low-density lipoprotein in blood, so it can reduce atherosclerosis.

Lycopene is easily absorbed when tomatoes are heated during processing or cooking and oil is poured on tomato products. Lycopene is easy to decompose and fail when exposed to light, heat and oxygen, so long-term high-temperature heating should be avoided to enhance health care.