Let's see how much you know about some health related knowledge~
The benefits of going to bed early
Good for your heart: Staying up late at night is actually torturing your body, which will increase blood pressure and cholesterol, which will bring health risks to your heart.
It helps metabolism: our body needs to expel some toxins that we don't need. Sleeping too late affects the process of detoxification. We need to eat and sleep on time to maintain our physical strength.
Reduce stress: A stable sleep at night will help you release the physical and mental pressure generated in your daily life and relax your body and mind. Go to bed early to help you think clearly. After getting up early, your thinking will become clearer.
Reasonably arrange meals
Food is diversified, mainly cereals. A variety of foods should include five categories: cereals and potatoes, animal food, beans and their products, vegetables and fruits, and pure energy food.
Eat more vegetables, fruits and potatoes. It plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing some cancers.
They often eat milk, beans or their products. Milk is an excellent source of natural calcium. Adequate calcium in the diet can improve the bone density of children and adolescents, and delay the age of osteoporosis. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamins and phytochemicals.
Often eat a moderate amount of fish, poultry, eggs, lean meat, less fat and meat oil. Excessive intake of fat meat and meat oil is a risk factor for obesity and hyperlipidemia.
Eat a light diet with little salt. Don't be too oily or salty. Normal adults should not use more than 25g of cooking oil and 6g of salt every day.
Scientific dietary structure
Food: It is the main source of heat. The daily intake of light manual workers should be 300-500g, and the rest of the calories should be supplied by non-staple food.
Food rich in animal protein: The absorption rate of animal protein by human body is higher than that of plant protein. The ideal protein intake should be: animal protein accounts for 1/4, bean protein accounts for 1/4, and the other 2/4 is food supply.
Beans, milk and products: Beans are rich in protein and unsaturated fatty acids, and their protein amino acid composition is close to human needs. Each person should supplement 50g of beans and 100g of milk every day, accounting for 9.5% of the total.
Vegetables and fruits: This is the main source of vitamins, inorganic salts and food fiber for human body. However, due to the large variety of vegetables, there are also great differences in nutritional components. Each person should eat 100-200 grams of fresh fruit every day, which accounts for 40% of the total.
Oils: Oils can provide heat, promote the absorption of fat soluble vitamins, and supply unsaturated fatty acids.
Insist on physical exercise
Exercise can make muscles developed, bones firm and joints flexible. Regular exercise can improve bone metabolism and make bones firm.
Exercise can enhance lung function, especially for athletes who often participate in endurance sports, such as long-distance running, rowing or swimming, their vital capacity increases significantly.
Exercise can promote material metabolism in the body. The body can make more full use of energy materials and oxygen, which is conducive to saving energy and reducing the burden of cardiovascular system.
Exercise can fight against anxiety or depression, and improve sleep. In this regard, the effect of moderate exercise is even better than that of drugs.
Keep your mood comfortable
Pleasant mood can make people quick in thinking, energetic and energetic, which is helpful for individuals to correctly understand things, analyze and solve problems, so as to give full play to their own level normally, or even abnormally.
Pleasant mood can keep various systems of the human body in balance and enhance immunity.
