People of all ages should exercise every day and keep a healthy weight. Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes.
3, vegetables and fruits are an important part of a balanced diet, eat more dairy products, often eat soy products, and eat nuts in moderation. Eat fish, poultry, eggs and lean meat in moderation. Eat less fat, bacon and cured meat.
Adults eat no more than 6 grams of salt and cook 25-30 grams of oil every day. Take no more than 50 grams a day. Drink plenty of water, 7-8 cups per day for adults (1500- 1700 ml), and advocate drinking boiled water and tea.
Extended data
Scientific diet contributes to sleep;
1, cereals and milk help to calm the nerves.
Protein in food contains a high content of tryptophan, which can improve the degree of drowsiness, while millet is just rich in tryptophan, which can relieve insomnia. L- tryptophan in milk can make people feel tired and sleepy. L- tryptophan is the main raw material for brain to synthesize serotonin, which can temporarily inhibit brain thinking activities and make people want to sleep.
Wheat and millet are rich in vitamin B6, which helps the brain to synthesize serotonin and help sleep. It is suggested to eat brown rice porridge for dinner to promote the production of serotonin in the human body and help to calm and hypnotize.
2. Vegetables and nuts have hypnotic effect.
Day lily is sweet and cool, and has the effect of improving eyesight and calming nerves. Eating daylily for dinner helps to improve the quality of sleep. The familiar Chinese cabbage is rich in vitamin B6, and it is also a good calming dish. Youmai cuisine contains lettuce, which has analgesic and hypnotic effects. Other ingredients that help soothe nerves include tryptophan-rich nuts such as almonds, walnuts and sunflower seeds, and fruits such as bananas and apples.
3, diet will affect sleep.
It is reported that eating spicy food for dinner will affect sleep. Because of peppers, onions, garlic and so on. It is easy to cause stomach discomfort, burning sensation and nerve excitement; And greasy food will increase the workload of intestine, stomach, liver, gallbladder and pancreas. Therefore, experts suggest eating as little spicy and greasy food as possible for dinner and not drinking too much, so as not to affect sleep.
Baidu Encyclopedia-Dietary Guide for China Residents (20 16)
People's Network-Scientific Diet Helps Sleep