1- Get into the habit of getting up early

Sleeping late will inhibit the cerebral cortex for a long time, which will cause a certain degree of artificial brain dysfunction, lead to a decline in understanding and memory, and also reduce immune function, disrupt the biological rhythm of the body, make people become lazy and produce inertia, and at the same time, it is not good for muscles, joints and urinary system. In addition, because the doors and windows are closed to sleep at night, the indoor air is turbid in the morning, and falling in love with the bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and breathing fresh air outdoors are good for your health.

Researchers in university of westminster, England, found that people who get up at 5: 22-7:2 1 in the morning have a high content of a substance that can cause heart disease, so getting up after 7:2 1 is more beneficial to their health. "Turn on the light as soon as you wake up, and the light will readjust the body's biological clock and adjust the sleep and wake-up modes." Jim Horn, a professor at Loughborough University's Sleep Research Center, said. Drink a large glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.

Suggestion: get up at 7: 30.

2- Brush your teeth before breakfast

Brushing your teeth before breakfast can prevent tooth decay, because you can coat a fluorine-containing protective layer on the outside of your teeth after brushing. Or, just wait half an hour after breakfast before brushing your teeth.

Suggestion: Brush your teeth from 7: 30 to 8: 00.

3- Have a good breakfast

Be sure to eat breakfast because it can help you keep your blood sugar level stable. "It is best to have breakfast about 30 minutes after getting up. At this time, people's appetite is the strongest, and the digestion and absorption function of the stomach is also at the best level. " Nutritionists say that it is best to take 500ml of water before breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. "Breakfast should be digestible, nutritious and not too greasy."

Breakfast should include the following four kinds of food: first, carbohydrates such as bread and rice porridge; Second, animal foods such as meat and eggs; The third is milk and bean products; The fourth is fresh vegetables and fruits. It should be noted that breakfast food should not be too cold, because cold food will reduce the digestive function of the stomach.

Suggestion: Have breakfast at 8 o'clock.

4- Work and study

Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day. If you work with a computer, rest your eyes for 3 minutes every hour you work.

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Suggestion: start work at 9 o'clock.

5- Fruit Time

Eating fruit is not only delicious, but also can promote health, so as to achieve the effect of preventing and treating diseases and caring skin. It is the most popular natural healthy food for modern people. There is an English proverb that "the fruit in the morning is gold and silver from noon to 3 pm, copper from 3 pm to 6 pm, and lead after 6 pm". Eating fruit in the morning is the same, which is the most effective for human body, can give full play to its nutritional value and produce substances beneficial to human health. Eating fruit in the morning can help digestion and absorption, which is conducive to laxative. Moreover, the sweet and sour taste of fruit can make people refreshed and contribute to a good mood all day. On the contrary, eating fruits before going to bed is not conducive to digestion, especially fruits with high fiber content.

The best time to eat fruit is 65438+ 0 to 2 hours before meals, so as to absorb the essence of fruit. Because the gastrointestinal digestion of food is not carried out at the same time, but in stages according to the types of food, it takes our stomach about four hours to digest protein, at least six hours to digest fat, and only 1 hour to digest fruit. If fruit is eaten with other foods, our stomach will first decompose protein, then starch, then other foods such as fat, and finally fruit.

Suggestion: Eat fruit at10: 30-11:00.

6- nutritious lunch

Lunch is the best time to supplement nutrition in three meals, especially in protein. Eggs, meat, beans, vegetables and so on. It should be well matched to ensure normal energy demand. It is advisable to distribute 35% ~ 40% of the total calories for lunch. It is best to eat more foods containing micronutrients, such as cereal staple food, fresh fruits, vegetables, animal livers and bean products.

Lunch collocation is particular: it is impossible for office workers to carefully calculate the nutritional intake of each meal, but as long as they master the following collocation principles, they can basically meet the requirements of a balanced diet.

& lt thickness matching >

The whiter the rice flour, the worse the nutritional value. It is necessary to properly choose coarse grains such as millet, whole wheat, oats, bread, brown rice and bitter buckwheat. Eating more coarse grains helps to prevent senile plaque, constipation and diabetes. It also helps to lose weight.

& lt lean collocation >

In addition to rice, you can choose boiled loach bean curd soup, black sesame paste, red bean stewed carp soup and other soups and porridge foods. Red rice porridge, green stem porridge, jujube porridge, duck porridge, Laba porridge and bird's nest porridge recorded in A Dream of Red Mansions are all good choices.

& lt color matching >

Food is generally divided into five colors: white, red, green, black and yellow. Representative foods of various colors are as follows: white ones include rice flour, milk and so on; The red ones are tomatoes, dates, red wine and meat. Green includes vegetables, green tea and so on. Black ones are black beans, black rice, black sesame seeds and so on. The yellow ones are oranges, rice bran, soybeans, carrots and so on. One-day diet should take into account the above five colors of food.

& lt "flesh and blood" collocation >

Quail eggs, oranges, jujubes, peanuts, etc. Eating with skin has higher nutritional value.

& lt "sea, land and air" collocation >

Everything that swims in the sea, walks on land and flies in the air should be eaten together.

Eating rice will make you fat, which is a wrong idea. In fact, the weight gain is not caused by starchy food, but because the calorie intake exceeds the body's needs. Based on the recommended total calories per day 1400 calories, if it is divided into three meals, it is enough to eat 450 ~ 500 calories for lunch. For those who are afraid of getting fat, lunch can be changed to half a bowl of rice, one portion of meat or fish and two portions of vegetables. This can not only ensure proper calories, but also conform to the principle of balanced diet and ensure good health. Lunch is the best rest time, so let yourself have lunch in a relaxed environment. This is not only conducive to mental relaxation, but also conducive to digestion, which is of great benefit to the body.

Suggestion: 12: 00- 12: 30 is appropriate.

7- lunch break, full of energy.

A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease. Taking a proper nap is very beneficial to reduce physical and mental fatigue and improve the efficiency of study and work. A nap is not about the length of time, but about the quality. It is recommended to lie flat on the bed and stretch your limbs to circulate blood to the brain to relieve fatigue caused by insufficient blood supply to the brain. It is not advisable to lie prone on the table. This posture not only limits breathing, but also makes the muscles of the neck and waist tense, which is easy to suffer from chronic neck and shoulder diseases. Studies have shown that taking a nap for half an hour can surpass the relaxed feeling brought to the body by sleeping for two hours at night.

Suggestion: 14: 30- 15: 30 for a short lunch break.

8- Exercise

Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health. Many foreign scholars have revealed that the state of human ability changes overnight. 14-17 Every day is the time when muscle speed, strength and endurance are at their best. If you do physical exercise and sports training during this time, the effect will be better.

Suggestion: 15:40- 17:00

9- Dinner should be moderate.

Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.

Dinner should be moderate. The less fat and protein you eat, the better. You'd better choose to eat more crude fiber foods, such as celery, mushrooms, beans, garlic moss and so on. Because they help to adsorb oil and promote blood circulation.

It is reasonable for a person to eat staple food 100g ~ 150g, meat or fish 50g and vegetables 200g at night. Its intake is about 30% of the calories needed for the whole day. In this way, it is scientific and nutritious.

Dinner is best arranged around 6 pm, and try not to exceed 9 pm. It's best not to eat any solid food after 9 pm, and don't sleep for 4 hours after dinner, so that what you eat at night can be fully digested.

Suggestion: around 18:00.

10-a bottle of yogurt.

Benefits of yogurt:

1, intestine cleaning in vivo: Yogurt can regulate the balance of bacteria in the stomach, increase beneficial bacteria such as Bifidobacterium in the body, inhibit the reproduction of some harmful bacteria, purify the stomach, stimulate gastrointestinal peristalsis, prevent constipation and reduce the occurrence of gastrointestinal diseases. Improve human immunity and increase resistance to diseases.

2. Beauty in vitro: Yogurt has excellent skin rejuvenation function, and it is also a cleansing agent with calming effect, because it is rich in protein, vitamins and so on, and is easily absorbed by the skin. Fruit, wheat germ, etc. Can be added appropriately, and the cosmetic effect is better.

3, often drink yogurt to prevent aging: one of the reasons for human aging is the change of intestinal flora, and the number of the most important beneficial bacteria Bifidobacterium in the human intestine is one of the health standards. Bifidobacterium decays with age. When the number of bifidobacteria in the body is zero, life is over. There are bifidobacteria in the fermented strains of Zhuangerjia yogurt, which can supplement the bifidobacteria in the intestine and effectively prevent aging and diseases. A survey by microecologists in Europe, America and Japan shows that the number of bifidobacteria in the feces of long-lived elderly people is equivalent to that of young and middle-aged people.

4. Clinically, eating sugar-free yogurt is helpful for the prevention and treatment of diabetes.

5. Lactobacillus acidophilus and some bifidobacteria in anti-cancer yogurt can produce anti-cancer substances or reduce the occurrence of cancer diseases.

6. It can reduce the content of cholesterol in blood and reduce the risk of cardiovascular disease.

7. It can relieve lactose intolerance caused by bloating after drinking milk. Yogurt not only contains all the nutrients in milk, but also is more conducive to human absorption than milk.

8. Strengthen the absorption of calcium, reduce emotional anxiety and avoid osteoporosis. The calcium concentration in yogurt is easily absorbed and is the best calcium source for human body.

Yogurt is best to drink at night, usually about an hour after dinner.

Suggestion: 18:40- 19:00

1 1- Take a hot bath.

"Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.

Take a bath before going to bed at night. In addition to relaxing, it also helps to fall asleep quickly and improve the quality of sleep. If you know some simple knowledge of taking a bath before going to bed, you can be healthier.

Tips for taking a bath at night

1. Bathing is good for health. Frequent bathing will be harmful to skin health, which will eventually become the main reason to reduce human vitality and hinder blood circulation, and will also have a negative impact on weight loss. At the same time, it will also promote human aging. If you really want to take a bath, you can take a bath once a day or so.

2. Pay attention to the water temperature. Be sure to take a bath with warm water (about 35℃ ~ 45℃). Especially before going to bed at night, be sure to take a bath with warm water. Only in this way can we calm down, relax the muscles and joints of the whole body, speed up blood circulation, make our stomach feel comfortable, and help us fall asleep peacefully, thus maintaining a good sleep.

Never wash your hair at this time. Washing your hair before going to bed will stimulate your brain and make it difficult for you to fall asleep. The head is straight, so it is best to wash your hair in the morning or afternoon when the sun is strong. It is best for men to wash once a day and for women to wash once every two days. Wash the impurities on the hair and scalp with warm water first, and then rinse them with cold water. Only in this way can we promote the movement of brain nerves.

Suggestion: 2 1:00-2 1:30

12- Go to bed

If you get up at 7: 30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep.

Suggestion: 22: 00 -23: 00

Common sense at night

1.9- 1 1 pm is the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.

Second, at night 1 1- in the morning 1, liver detoxification needs to be carried out while sleeping.

Third, in the morning 1-3, the detoxification of gallbladder is the same.

Fourth, at 3-5 am, the lungs are detoxified. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste.

5. 5-7 in the morning, the large intestine is detoxified, and you should go to the toilet to defecate.

6. At 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.

Seven, midnight to 4 o' clock in the morning is the stage of spinal cord hematopoiesis, so you must sleep soundly and don't stay up late.

Remember the schedule of healthy work and rest, arrange your own life and make it colorful!