Healthy living schedule 1
Personal schedule:
Get up at 7 o'clock for dinner.
Working hours 8: 00- 12: 00
12: 00 lunch
/kloc-go to bed at 0/2: 40-14: 00
Turn in your mobile phone, take a shower and do laundry.
14: 20- 17: 30 work
17:30 dinner
Turn in your mobile phone, take a shower and do laundry.
20∶00-2 1∶00 is suitable for homework, reading, creation, exercise, etc.
22: 00 is suitable for grooming. Go to bed after soaking your feet and fall asleep quickly.
Check today's work and prayers.
At 23: 00, the yang is weak, the human body function declines, and it begins to gradually enter a deep sleep, and the fatigue of the day begins to ease.
At 24: 00, the blood is at the lowest value in a day, and it is not suitable for any activity except rest.
Date of signing:
The following is the healthiest daily life schedule recommended by experts:
1. The best time to brush your teeth
Three minutes after a meal is the best time to rinse your mouth and brush your teeth. Because oral bacteria begin to decompose food residues at this time, the acidic substances produced by them are easy to corrode and dissolve enamel and damage teeth.
2. The best time to drink tea
The best time to drink tea is after eating 1 hour. Many people like to drink hot tea immediately after meals, which is very unscientific. Because tannic acid in tea can combine with iron in food to form insoluble iron salt, which interferes with the absorption of iron by human body and can induce anemia over time.
3. The best time to drink milk
Because milk is rich in calcium, middle-aged and elderly people can drink it before going to bed, which can make up for the low blood calcium at night and protect bones. At the same time, milk has hypnotic effect.
4. The best time to eat fruit
The best time to eat fruit is before meals 1 hour. Because fruit belongs to raw food, eating cooked food after eating raw food will not increase the number of white blood cells in the body, which is conducive to protecting the human immune system.
5. The best time to bask in the sun
8 am to 10, and 4 pm to 7 pm is the best time to bask in the sun. At this time, the sunlight is mainly the beneficial ultraviolet A beam, which can make the human body produce vitamin D, thus enhancing the anti-tuberculosis and osteoporosis prevention ability of the human immune system and reducing the incidence of arteriosclerosis.
6. The best time for beauty treatment
The skin's metabolism is most vigorous from 24: 00 to 6: 00 the next morning, so it is best to use beauty and skin care cosmetics before going to bed at night, which can promote metabolism and protect skin health.
7. The best time for a walk
Walking for 20 minutes at a speed of 4.8 kilometers per hour from 45 minutes to 60 minutes after meals consumes the most calories and is most conducive to losing weight. It would be better if you walked for two hours after supper.
8. the best time to take a bath
Taking a warm bath (35℃ ~ 45℃) before going to bed every night can relax the muscles and joints of the whole body, speed up blood circulation and help you sleep peacefully.
9. The best time to sleep
It is best to take a nap from 13 o'clock, when the human body feels lower and it is easy to fall asleep. It is better to go to bed from 22: 00 to 23:00 at night, because people's deep sleep time is from 24: 00 to 3: 00 the next morning, and people fall into a deep sleep state one and a half hours after sleep.
10. The best time to exercise
It is most beneficial to exercise at night. The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
Attachment: 24-hour manual of human body.
1∶00 When the human body enters the light sleep stage, it is easy to wake up. At this time, the mind is more clear, and people who stay up late want to sleep but can't sleep.
At 2: 00, most organs are in the slowest working state of the day, but the liver is working nervously, producing blood to detoxify the human body.
Enter the deep sleep stage at 3 o'clock, and the muscles are completely relaxed.
4∶00 ? Darkness before dawn? At any time, the elderly are the most prone to accidents. Blood pressure is at the lowest value in a day, diabetics are prone to hypoglycemia, and patients with cardiovascular and cerebrovascular diseases are prone to myocardial infarction. At five o'clock, the yang gradually sublimated and the mental state was full.
At 6 o'clock, blood pressure began to rise and the heartbeat gradually accelerated. Patients with hypertension must take antihypertensive drugs.
At 7: 00, human immunity is the strongest. After breakfast, nutrition is gradually absorbed by the human body.
At 8 o'clock, the physiological hormones are strong and begin to play a role.
9: 00 is suitable for injection, surgery, physical examination, etc. At this time, the human body is active in qi and blood, the cerebral cortex is excited and the pain is relieved.
10∶00 has the highest working efficiency.
10: 00-11:00 belongs to the first prime time of human body. The heart is fully functional, energetic and will not feel tired.
After working hard all morning, I need to have a rest.
12∶00- 13∶00 is the best "meridian sleep" time. Not suitable for anti-fatigue. It's best to lie down and rest for half an hour to an hour.
14∶00 no response. It is easy to get sleepy and the stress ability of the human body is reduced.
15∶00, the nutrition was absorbed and gradually transported to the whole body, and the working ability began to recover.
15: 00-17: 00 is the second prime time for human body. It is most suitable for meetings, public relations and reception of important guests.
16∶00 blood sugar began to rise, and the patients with deficiency fire showed obvious symptoms at this time. The face of pulmonary tuberculosis patients with yang deficiency is the reddest.
17∶00 Work efficiency reaches the highest value in the afternoon, which is also suitable for physical exercise.
When 18∶00, the sensitivity of human body decreased, and the pain sensation decreased again.
19: 00 is the easiest to quarrel with. This is the late peak of blood pressure fluctuation, and people's mood is the most unstable.
At 20: 00, the human body enters the third golden stage. The memory is the strongest, and the brain reacts abnormally quickly.
20∶00-2 1∶00 is suitable for homework, reading, creation, exercise, etc.
22: 00 is suitable for grooming. Breathing began to slow down and body temperature gradually dropped. It is best to 10: 30 before going to bed, so that you can fall asleep quickly.
At 23: 00, the yang is weak, the human body function declines, and it begins to gradually enter a deep sleep, and the fatigue of the day begins to ease.
At 24: 00, the blood is at the lowest value in a day, and it is not suitable for any activity except rest.
Healthy living schedule 2
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, a professor at the Sleep Research Center of Loughborough University? Horn 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 food had better 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 says. The fruit in the morning is gold, 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 eat enough.
Requirements for 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？ Body? Match >
Quail eggs, oranges, jujubes, peanuts, etc. Eating with skin has higher nutritional value.
& lt？ Land, sea and air? Match >
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, etc., 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 helps to relax and sleep. ? Jim from Loughborough University Sleep Research Center? Professor Horn said.
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!
Healthy living schedule 3
Globally recognized healthy living schedule is 7: 30-8: 00: 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, wait half an hour after breakfast before brushing your teeth. ? Gordon, a health and safety researcher at the British Dental Association? Watkins said.
8: 00-8: 30: Have breakfast. ? Be sure to eat breakfast because it can help you keep your blood sugar level stable. ? Nutritionist Kevin of King's College London? Willen said. You can eat oatmeal for breakfast, and your blood sugar index is low. 8: 30-9: 00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.
9:30: 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.
10:30: Take your eyes off the screen and have a rest. If you work with a computer, rest your eyes for 3 minutes every hour you work.
11:Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
13:00: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. ? Baked beans are rich in cellulose, and tomato sauce is also a part of vegetables. ? Dr. Whelan said.
14: 30-15: 30: Take a short lunch break. 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.
16:00: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health. 17: 00- 19: 00: exercise. According to the biological clock in the body, this time is the best time to exercise. Nick said.
19:30: Eat less for dinner. 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.
2 1:45: watch TV for a while. Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
23:00: Take a hot bath. ? Proper hypothermia helps to relax and sleep. ? Jim from Loughborough University Sleep Research Center? Professor Horn said.
23:30: Sleep. If you get up at 7: 30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep. Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after twenty or thirty years.
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.
The media published ten bad habits that reduce life expectancy.
1. Fold the quilt before getting up. The human body itself is the source of pollution. In a night's sleep, human skin will emit a lot of water vapor, which will make the quilt moist to varying degrees. There are 145 chemicals excreted by human breath and pores distributed all over the body, and 15 1 chemicals evaporated by sweat. The quilt absorbs or absorbs moisture and gas. If you don't let it out, it will overlap immediately, which will easily make the quilt damp and polluted by chemicals.
2. Loosen your belt after dinner. It can reduce intra-abdominal pressure, increase the activity of digestive organs and the load of ligaments, thus promoting the aggravation of intestinal peristalsis, prone to intestinal volvulus, abdominal distension, abdominal pain, vomiting, and prone to gastroptosis and other diseases.
3. Go to bed immediately after meals. It will reduce the oxygen supply to the brain, easily cause heartburn and indigestion, and gain weight.
4. Eat sugar on an empty stomach. The longer the hobby of eating sugar on an empty stomach, the more it will damage protein's absorption. Thereby affecting various normal functions of the human body and making the human body weak.
5. grow a beard. Beards can absorb harmful substances, and the air pollution index inhaled by people with beards is 4.2 times that of ordinary air. If you have a beard on your chin and a moustache, the pollution index can be as high as 7.2 times. Coupled with smoking and other factors, the pollution index will be as high as 50 times that of ordinary air.
6. Cross your legs. It will cause poor blood flow in the legs and affect health. If you are a patient with venous tumor, arthritis, neuralgia and venous thrombosis, crossing your legs will make your condition worse. Especially people with long legs or pregnant women, it is easy to get venous thrombosis.
7. Squint your eyes. Squinting at things is prone to fishtail wrinkles in the corners of the eyes. Habitual squinting can also cause eye muscle fatigue, dizziness and headache. When rubbing your eyes, germs can infect your eyes from your hands, leading to inflammation, broken eyelashes or falling off.
8. Hold back your urine. May cause acute cystitis, frequent micturition, dysuria, small abdominal distension and pain. A study in the United States pointed out that people who have the habit of holding their urine are five times more likely to develop cystitis than the average person.
9. Don't wash your face before going to bed. If the cosmetics and dust left on the face are not washed off, it will cause inflammation such as acne and pinholes, and it will also make the eyes inflamed and cause skin allergic reactions.
10. The hot water bath time is too long. In tap water, chloroform and trichloroethylene are harmful substances that are easy to volatilize in water. Because there are more opportunities for water droplets to contact the air during ice bath, these two harmful substances are released a lot.