Since having a family group, relatives and friends can always share some with us: XX big supplement, XX carcinogenic, don't do XX... Which ones are true? Which are fake?
Today experts helped us summarize 50 healthy life tips, quickly forward the family group ~
01
1, want to ensure adequate nutrition should eat about 1 kilogram of vegetables a day.
2. Eat 250 to 400 grams of staple foods every day, including 50 to 150 grams of whole grains and miscellaneous beans, and 50 to 100 grams of potatoes.
3. Eat a total of 125 to 200 grams of fish, poultry, meat and eggs every day.
4, should drink at least 300 grams of milk per day.
5. Drink 1500~1700ml of water every day.
6, should eat a small handful of nuts every day.
7, eat every day... Forget it, I don't think you can remember...
8, the following is a relatively simple and easy to remember method.
9, drink one more milk a day, add one more fruit and vegetable per meal, eat more coarse grains and nuts several times a week, and eat fish and shrimp several times a week.
10, anyway, remember: it is recommended to eat at least 12 kinds of food every day.
02
1, drink bone soup does not supplement calcium, calcium supplementation mainly depends on drinking milk, eating soy products and vegetables with high calcium content.
2, calcium supplement soy products do not include soy milk, soy milk calcium content is low, calcium is in okara.
3, lemonade vitamin C content is not high, supplementing vitamin C is not as good as eating vegetables and fruits directly.
4, just drink white porridge can not nourish the stomach, regular diet is the most nourishing stomach.
5, blood tonic (iron) appropriate to eat more red meat.
6, eat pig trotters can not supplement collagen, but may grow fat!
7. Fruit papaya can neither stimulate breast development, nor can it play a breast enlargement effect.
8, in fact, no food has a clear breast enlargement effect.
9, there is no appropriate amount of drinking alcohol is good for health, as long as it is drunk is not healthy.
10, in short, nothing can really be a big supplement, vegetables, meat, eggs, beans, nuts are eaten to be healthy.
03
1. Dimming the room light 2 hours before going to bed can improve drowsiness.
2, half an hour before going to bed, it is best not to play mobile phone.
3, if no one can do the previous one, at least dim the brightness of the phone.
4, after 3 p.m., it is best not to drink coffee or strong tea.
5, even coffee and tea are recommended that you drink less, still want to smoke?
6. If you are sensitive to external interference, you can wear eye masks and earplugs for sleeping.
7, lie down for a long time without falling asleep, you can get up to read books, tidy up items, cultivate drowsiness and then go to bed.
8, in addition to sleeping and snapping, it is best not to stay in bed at other times.
9, single people, in addition to sleeping, other times it is best not to lie in bed.
10, do not oversleep on the weekend, it will disrupt the biological clock, although I know it is difficult for you to do it, try it.
04
1. Adults are recommended to walk 5000 to 8000 steps per day, and daily life walking (commuting, etc.) 3000 to 5000 steps.
2, walking, to achieve walking slightly breathless, rapid heartbeat but can also talk and communicate speed.
3. The amount of exercise per 1000 steps can be replaced by washing dishes for 15 minutes, mopping the floor for 8 minutes, cycling for 7 minutes, and jogging for 4 minutes.
4. Warm up before exercising, stretch your ankles, knees, crotch, lower back, and limbs for 5 minutes.
5. When jogging, it is recommended that the front foot touch the ground first.
6. It is recommended to control the heart rate of the whole running at 60% to 75% of the maximum heart rate (220-age).
7. During exercise, you can take small sips of water in small parts, and do not drink a lot at one time after exercise.
8. Do not stop and rest immediately after strenuous exercise, but slowly reduce the frequency and intensity of exercise, and do a stretch after exercise.
9, middle-aged and elderly people try to minimize climbing, not afraid of Zhang Dongsheng, but afraid of hurting the knee.
10. Middle-aged and elderly patients with hypertension and cardiovascular disease are best not to exercise in the morning.
05
1. Cold medicines, painkillers, anti-allergic drugs, rehydration salts, constipation drugs, flatulence drugs, motion sickness drugs, iodine volts, etc. should always be prepared at home.
2. Slightly look up when taking tablets, and slightly bow your head when eating capsules, so that the capsules float in the water and are easier to swallow.
3. The "three times a day" written on the antibacterial pill box does not mean taking the medicine with three meals, but refers to taking it every 8 hours.
4. If there is a red "OTC" logo on the packaging of over-the-counter drugs, it means that it needs to be used under the guidance of a pharmacist or doctor. The green logo means that you do not need guidance and can buy and use it yourself.
5, do not use juice, tea, milk, etc. to send medicine... It is best to use room temperature white water.
6, take medicine without drinking, drink alcohol without taking medicine...
7, eye drops each time 1 drop is enough, more drops of the eyes can not fit.
8. Short-acting contraceptives can not only prevent contraception, but also treat gynecological diseases such as menstrual irregularities, but with the guidance of a doctor.
9, vitamin C tablets can not prevent colds.
10, vitamin C tablets to choose a dose of ≤ 200mg per tablet, one tablet a day is enough, supplementation will increase the risk of urinary stones.
Review expert: Zhao Runshuo Chief Physician of Beijing Xiaotangshan Hospital Health Education Department
Editing: Medical cans, medical pear sand white
Source: Jingyitong