Healthy and happy new year

Pictured: The Spring Festival is approaching, and the citizens of Hohhot, Inner Mongolia Autonomous Region, are shopping for New Year goods. Photo by Ding Genhou: Citizens of the first community of Chongqing Road Street, Jianxi District, Luoyang City, Henan Province, writing the Spring Festival. Photo by Huang Zhengwei: Children at Qiuhu Kindergarten in Duntou Town, Hai'an City, Jiangsu Province, dance dragons on January 19. Photo by Zhai Huiyong

The New Year is approaching, and the flavor of the new year is getting stronger. The Spring Festival holiday is a day of family reunion and a good time to relax. At present, with the spread of the epidemic abroad, the mainland is still facing a greater risk of importation; there are still sporadic epidemics in some places, and the risk of the spread of the epidemic cannot be ignored. Therefore, while celebrating the festival, it is necessary to do a good job of personal protection, adhere to the hygiene habits such as wearing masks, "one meter line", and frequent hand washing.

This year's Spring Festival, many people choose to celebrate the New Year on the spot, the time at home increases, and the number of outings decreases. Reasonable diet, appropriate exercise, smoking cessation and alcohol restriction, and psychological balance are the four cornerstones of health. I hope that everyone will maintain a healthy lifestyle and live a healthy and happy Spring Festival.

- Editor

diet

It must be delicious and healthy

Reporter Bai Jianfeng

Delicious cuisine, staggered. The Table of the Spring Festival is always filled with endless joy and happiness. This year, the festive dinner will be mainly at home. How to eat scientifically, eat healthy, enjoy the delicious taste without causing disease? A few days ago, the reporter interviewed Yu Kang, chief physician of the Department of Clinical Nutrition of Peking Union Medical College Hospital.

Yu Kang said that fatty meat, fat and sweets can indeed add flavor to meals and have always played an irreplaceable role on the holiday table. Some people usually eat a light diet, but during the holiday period to relax control, these three eat too much, energy, fat and cholesterol intake significantly increased, may cause or aggravate hyperlipidemia, coronary heart disease, fatty liver and obesity.

It is recommended to eat less fatty meat, fat and sweets, and replace them with vegetables, fruits, fish, shrimp, lean meat, etc. Specific methods include: daily cooking using vegetable oil, the total amount does not exceed 25 ml; daily meat as far as possible to control within 3 two, mainly lean meat; meat preferred fish and shrimp, followed by peeled chicken and duck, and finally choose beef and mutton; a meal of fried food, then try to eat lighter at the next meal.

During the festival, family reunions and meals are frequent, and the amount of food often increases unconsciously. How can we achieve "moderate diet"?

Yu Kang pointed out that a one-time intake of a large number of foods rich in energy, protein, fat and sugar will not only make most of the nutrients (such as protein, etc.) can not be fully absorbed, but also may cause acute gastric dilation, induce acute gastroenteritis, acute gastric ulcer perforation, and even induce heart disease, acute pancreatitis and so on. It can be said that overeating is the first taboo of diet during the festival. A small number of meals, each meal is seven or eight points full, is a healthy diet.

If you have to stay up late, you can add a meal around 12:00 p.m. There are some easily digestible foods to choose from, including milk, yogurt, fruit, biscuits, toast slices, etc., and it is also good to eat some hot dumplings. It is worth noting that if you eat leek stuffed dumplings at midnight, it may cause bloating and so on. All kinds of cream desserts, fried foods, etc. should not be used for additional meals.

Some people have been in a "high-salt" diet for a long time, and the feeling function of "salty" has gradually decreased, making the taste more and more salty, especially during the Spring Festival. How can we "reduce salt without reducing taste"?

Yu Kang believes that excessive daily salt intake can easily cause blood pressure to rise. Generally, the total daily intake of salt per person should not exceed 6 grams, and for patients with hypertension, hyperglycemia, heart disease, diabetes, etc., it must be limited to less than 4 grams.

Choosing vinegar, lemon juice, tomato sauce and other condiments can make the food more flavorful and colorful, promote appetite, and remove fishy and greasy. However, some people like to eat more irritating condiments (such as mustard, pepper, etc.) and thick broth, etc., although it can satisfy a momentary pleasure, but for a long time, it is not good for the body, which can cause gastrointestinal irritation, indigestion, constipation, etc., and even have the side effects of elevated blood lipids and blood uric acid.

Olive oil should be the main source of oil and fat on the dinner table. It is advisable to use no more than 30 grams per day. Olive oil is stable in nature and has strong antioxidant capacity, which is suitable for cold food mixing and cooking at high temperatures. Below 190 degrees Celsius, olive oil generally does not decompose, as long as it is not used for frying and frying, other cooking methods can use olive oil.

During the festival, animal food intake is more, which can easily lead to excessive intake of a substance called "purine", resulting in an increased risk of hyperuricemia and gout. How to control the intake of high-purine foods?

Yu Kang reminded that foods containing more purines (150-1000 mg per 100 grams of purines) include: various types of animal offal, sardines, anchovies, roe, thick broth, etc. In the case of an acute attack of gout, only eggs, refined flour and vegetables with less purines can be eaten, more fruits and plenty of water should be eaten, and all meat and purine-rich foods should be abstained. For patients with chronic gout, 1 boiled egg, 250 ml of milk (optional skim milk) and no more than 100 grams of white meat (such as peeled chicken) can be eaten daily, and boiled meat can also be used, and its soup can be discarded to eat its meat, reducing purine intake.

Eye protection

Rational use of eyes to prevent myopia

Reporter Sun Xiuyan

During the Spring Festival, it would have been possible to avoid the eye discomfort caused by staring at the computer screen during working hours. However, chasing dramas, brushing videos, and playing games have become a must for many people, especially young people, who stare at the screen all day long.

"Usually the mobile phone screen reading time is about 5 hours a day, last year's Spring Festival holiday, suddenly soared to more than 8 hours." At first, there was nothing, but after two or three days, my eyes hurt inexplicably. Wang Haoyu, a young man in Tianjin, said that his eyes were uncomfortable during the Spring Festival holiday last year, and he still had palpitations, "I thought it was on fire, and I ate a lot of antipyretic and detoxification medicines that were useless, and then I used eye ointment, so I couldn't open my eyes, and I was passive to let my eyes rest for a few days, which was good." ”

Every year during the long holiday, many people have such an experience as Wang Haoyu. "If you stare at your phone or computer screen time for too long, you will have uncomfortable symptoms such as dry eyes, astringent eyes, sour eyes, and eye swelling, and even lead to decreased vision and difficulty opening your eyes." Wei Ruihua, secretary of the party committee and chief physician of the Eye Hospital of Tianjin Medical University, said that this kind of problem must allow the eyes to rest fully, reduce reading electronic screen time, do eye exercises, or take hot compresses, etc., which can play a role in alleviating dry eyes and eye fatigue.

During the holidays, many people have the habit of relying on the bed, waking up without pulling open the curtains, lying on the bed to brush their mobile phones. "Looking at the screen under poor light conditions is more irritating to the eyes, easy to increase the burden on the eyes, causing visual fatigue, dry eye, etc., reading for too long in dark light leads to long-term dilated pupils, which will seriously induce glaucoma or macular damage to the fundus of the elderly, and even lead to visual impairment." Wei Ruihua suggested that many people like to look at the mobile phone on the side, in fact, the pressure of the side lying on the eyes increases, the force of the eyes is asymmetrical, it is easy to produce eye fatigue, and it is easy to cause deviations in the vision of the left and right eyes.

The Spring Festival holiday coincides with the winter vacation of students, and children have more opportunities to use electronic products such as mobile phones and tablets than usual. Although parents know that it is harmful, they always feel that it is only a few days, and there is no big problem. However, the survey found that the intensity of children's eyes at close range during the holidays and the risk of myopia were higher than usual.

Wei Ruihua said that the excessive use of electronic products by infants and young children or preschool children will prematurely develop myopia, and the possibility of becoming highly myopic in the future will increase, and high myopia will increase the risk of eye damage and blindness. Surveys have found that people with high myopia above 600 degrees have a much higher risk of developing diseases such as retinal detachment, cataracts, glaucoma, and macular degeneration than ordinary people.

Spring Festival holiday, how to better protect the eyes? Wei Ruihua gave a few suggestions:

First, learn to relax your eyes. A continuous close-up eye time should not be too long, and the eye should be rested for about 10 minutes for about 30 minutes and looked away to relax the eyes while controlling the use of electronic products throughout the day. When using electronic products, it is necessary to develop the habit of blinking, and should blink an average of 12-15 times per minute, which can effectively prevent dry eyes.

Second, develop the good habit of loving eyes. Posture, pay attention to distance, and do not read or write in the car, walking, bed, and in direct or low sunlight.

Third, improve the eye environment. Maintain the appropriate brightness and contrast in the reading environment, the lighting should be no glare or flickering, the table lamp is placed on the upper left of the writing desk, the reading font is clearly printed, and the size is moderate.

Fourth, strengthen sunshine physical exercise. The Spring Festival coincides with the spring before and after the spring, the weather is warmer, suitable for physical exercise, increase outdoor activity time. Exposing the eyes to natural light can effectively prevent and control myopia in children.

"Balanced diet nutrition is also very important, you should eat more carrots, tomatoes, grapes and other fresh vegetables and fruits." Wei Ruihua said that the eyes are the windows of the soul, 80% of people's external information is obtained through the eyes, and a pair of bright and healthy eyes can better learn and live.

sleep

Regular work and rest Energetic

Reporter Shen Shaotie

"I hope to get a few more good nights during this year's Spring Festival holiday." Wang Yu, a foreign company employee in Beijing's Chaoyang District, is preparing to stay in Beijing with his wife for the Chinese New Year. In previous years, Wang Yu and his wife would return to their hometown of Chengdu for the New Year, always staying up late with relatives and friends to party. After a few days, his long vacation was more tiring than a working day. This year is approaching the Spring Festival, Wang Yu has made a holiday plan: regular work and rest, no longer stay up late.

Every Spring Festival holiday, some people like to let go of themselves and stay up late for entertainment, such as playing games, drinking, playing cards, etc. Liu Yanjiao, chief physician of the Department of Psychological Sleep at Guang'anmen Hospital of the Chinese Academy of Chinese Medical Sciences, believes that relaxing during long holidays cannot be at the expense of sleep. Sleeping too little can make people feel tired, unable to concentrate, and become depressed and anxious. Staying up late to play games, especially irritating games, can interfere with sleep and cause insomnia for 3 days. Excessive alcohol consumption is harmful to the body, and it is even more undesirable to stay up late drinking. For middle-aged and elderly people, playing cards all night can trigger stroke and heart disease.

During the Spring Festival holiday, how to scientifically and reasonably arrange life and rest? Liu Yanjiao said that the holidays can be well rested and do some relaxing things, such as watching movies, watching TV, listening to music and so on. Long holidays are also opportunities to learn, people engaged in technical work, you can read some literary works, is conducive to changing the way of thinking; people engaged in writing work, you can appreciate the natural scenery, learn some geographical knowledge and so on.

The Spring Festival is a day for families to gather, and it is a traditional custom for families to observe the New Year together. "Keeping the age does not mean Chinese New Year's Eve not sleeping all night, but going to bed after 12 o'clock at night." Liu Yanjiao said that before the age, you can close your eyes and rest for half an hour, and the next day after the age, you can take a proper nap to alleviate the fatigue caused by lack of sleep. The elderly over 60 years old and people with chronic diseases have limited energy and need to rest early and are not suitable for keeping the age. Preschoolers need enough sleep for growth and development and are not suitable for age keeping. People with a history of insomnia have poor sleep, and they should rest on time, even if they can't fall asleep, they must close their eyes and recuperate.

If you have to stay up late, how to protect your body? Liu Yanjiao believes that when staying up late, the human body loses water relatively quickly, and it is necessary to pay attention to hydration, and you can drink boiled water or mineral water appropriately, but you cannot drink sugary drinks. In the process of staying up late, the body temperature is easy to drop, pay attention to keep warm, avoid cold and cold.

"The Spring Festival does not stay up late, nor does it mean more sleep." Liu Yanjiao reminded that sleeping more has an adverse effect on people's spirits. Maintaining a proper sleep time is beneficial to the body's recovery. When judging the quality of sleep, sleep time cannot be used alone. The specific length of sleep is related to each person's physiological condition, and the key is to be energetic after a sleep.

"People who usually have sleep disorders are recommended to be treated before the festival, control the sleep disorders at a certain level, and cannot take sleeping pills too much because of insomnia." Liu Yanjiao said that people who take sleeping pills should quit drinking, because drinking alcohol will aggravate the dependence of sleeping pills and even damage the liver. People who are in a bad mood, it is recommended to communicate more with family and friends, go outdoors to relax, and help improve sleep at night.

What are some good ways for ordinary people to improve their holiday sleep? Liu Yanjiao gave advice: do not sleep late, it is best to get up at about the same time every day, so as to ensure a stable biological clock. Do not look at electronic devices before going to bed, because the blue light emitted by the screens of mobile phones, computers and other electronic devices will inhibit the body's production of melatonin to help sleep, and you can replace bedtime readings with paper books. Keep the bedroom cool, a cool bedroom helps to fall asleep. Eat dinner early, otherwise it is easy to have gastrointestinal discomfort, etc., affecting sleep. Exercise regularly, exercise helps with sleep, it is best to exercise 6 hours before bedtime, in case the body overheats after exercise, which is counterproductive. Listening to soothing music, especially classical music, can also help with sleep.

exercise

Scientific exercise Pleasure and physical and mental

Reporter Yang Yanfan

This year's Spring Festival, Li Xiaochun, who lives in Beijing's Changping district, plans to take her two children to ski outdoors. "This year, we chose to stay in Beijing for the New Year, in addition to skiing, we also plan to do some sports such as jump rope at home, and the children are very much looking forward to it."

"During the Spring Festival, we should pay more attention to controlling weight, mood and diet. Exercise can not only improve cardiopulmonary function, improve the body's adaptability, but also improve and maintain a good mental outlook. Yin Yu, deputy chief physician of the Department of Sports Medicine of peking university third hospital, said that no matter what kind of physical exercise you do, you must pay attention to two points: one is to be proactive, and the other is not to overdose.

Yin Yu said that it is necessary to choose the appropriate exercise method according to his age, physical condition and interests. "Whether it's yoga, tai chi and other fitness methods suitable for home, or outdoor activities, as long as you like it, you are often more able to stick to it."

For most people, what kind of exercise intensity and time can achieve better results? Yin Yu said that in general, the most basic strength training is recommended to reach half an hour. For daily exercise, each person has a large difference, but there is a simple way to judge the intensity of exercise, that is, you can say a few words to others when exercising, and this state of breathing is more coordinated. If you can still sing when exercising, it means that the amount of exercise is not enough, and if you can't even say the words, it means that the intensity of the exercise is too large.

Yin Yu suggested that a small number of activities can be carried out every day, such as dividing the exercise time of the day into several 15 minutes, paying attention to step by step and gradually increasing the intensity. If you blindly pursue the challenge limit, the reaction ability will decrease when the body is too tired, and high-intensity exercises are easy to cause sports injuries. For young people who work in the case for a long time, or those who usually exercise less, there is a need for a gradual process. For the elderly, the time and intensity can be lowered, and the heart rate during exercise should not exceed the heart rate of 30 to 40 beats at rest.

In order to try to avoid injuries during exercise, it is important to warm up and stretch adequately before and after exercise. Especially in the cold winter months, the flexibility and responsiveness of ligaments and tendons tend to be poorer. Yin Yu reminded that during exercise, you should rest in time if you feel tired.

"There are three factors that are most prone to sports injuries: one is the injured part, the injured part is easy to be injured again, so we must pay special attention; the second is poor coordination; and the third is insufficient muscle strength." Yin Yu stressed that when doing some sports projects, it is also necessary to cooperate with certain muscle strength and physical fitness training, which can not only improve the coordination ability of the body, but also reduce the chance of injury.

Yin Yu reminded that once there is an injury after exercise, it should be first iced, which can be applied to ice 3 to 4 times a day, each time for no more than 15 minutes, to reduce the edema of the tissue. For how to judge the severity of the injury, Yin Yu also gave suggestions: if the injured part is swollen within half an hour, it means that the injury is more serious, and you should go to the hospital in time; if it is swollen the next day after the rest, and it does not affect the joint activity, you can continue to observe; if the injury is more than 3 days, the pain has not decreased or aggravated significantly, it is also recommended to go to the hospital for treatment.

"During the Spring Festival, whether it is outdoor sports or home activities, it is not only necessary to 'move', but also to pay attention to scientific moderation." Yin Yu said that it is important to do your favorite sports, exercise in a comfortable environment, and be happy physically and mentally.

Typography: Wang Zheping

People's Daily ( 2022.01.28 19th edition)