Design healthy beats and live healthy every day

In ancient China, health care emphasized “conforming to nature”. In modern life, the human body also has its favorite rhythm and law. In this issue, life times combines the views of experts at home and abroad to tell you what the healthiest day is like. Everyone can refer to it and design a healthy rhythm that best suits them.

5-6:00: sleep more when you wake up

Many middle-aged and old people “can’t sleep and wake up early”, but Laura, a registered nutritionist in the United States, said that only when you have enough sleep and your brain has a full rest can you ensure a high-quality day. If you wake up early at five or six o’clock in the morning, you may as well try to sleep more. If you can’t sleep, you can close your eyes and refresh yourself, or lie on the bed, massage your abdomen and rub your hands, which helps to ensure that you are refreshed throughout the day.

6:30: Stretch

Exercise is a fuel to start the day. Karen, one of the authors of the American diet calendar? Ansel said that when your body fully wakes up from sleep, a short exercise can accelerate your metabolism and improve your mood throughout the day. Simply exercise for 10-20 minutes every morning. It is recommended to take gentle and gentle exercises, such as stretching, walking, yoga, Taijiquan and so on. You can prepare sneakers and sportswear before going to bed at night.

7-8:00: eat a nutritious breakfast

Starchy foods such as steamed stuffed bun, fried dough sticks, and Shaobing are the main force on most people’s breakfast tables. However, Zhu Huilian, member of the elderly nutrition branch of the Chinese Nutrition Society and professor of the school of public health of Sun Yat sen University, believes that people have heavy work and study tasks in the morning, and they need a high nutritional breakfast to ensure the supply of blood sugar and maintain the efficient operation of the brain. In addition to starchy food, she also has a cup of milk, a cup of coffee, a small portion of fruit, two spoonfuls of soybeans and most of the time an egg in her breakfast.

10 points: eat a handful of nuts

“Due to the decline of chewing function, the digestion speed of the elderly is relatively slow. It is generally recommended to add meals around 10 o’clock.” Zhu Huilian said that the principle of scientific meal addition is that it is best to supplement nutrients that are relatively lacking in the diet for a day. For example, some people usually eat more meat and less fruits and vegetables, so they can eat a fruit in the morning. You can also eat nuts, which are good for cardiovascular and cerebrovascular health. Hazelnuts, walnuts, almonds and pine nuts are all good choices, and you can eat a handful at a time.

11:30 ~ 12:30: enjoy “miscellaneous” lunch

Zhu Huilian said that lunch food must be diversified. Office workers can order a vegetarian dish, a meat dish, a dish with meat and vegetables, and a bowl of soup is better. The elderly must make “miscellaneous” lunches, and put as many ingredients as possible when cooking. For example, when frying green vegetables, put mushrooms; when making meat dishes, put diced carrots and cucumbers. The quantity of each dish is not large, but the variety and color should be as rich as possible.

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