February 4, 2022
We usher in the "Li Chun" solar term
At the beginning of spring, everything recovers
Today the military doctor Xiaoyin brought it to you
Health related knowledge during the spring season
Accept this Chinese New Year health guide!
First, diet
New Year's Festival, naturally indispensable holiday meals, food at present, everyone should pay attention not to gluttonous Oh. Continuous greasy diet, not only may there be "every festive season to gain three pounds" troubles, but also may have gout, gastroenteritis and other diseases to come to the door. During the Chinese New Year, it is necessary to eat both delicious and healthy. The following military doctor Xiaoyin will introduce the six core recommendations on reasonable diet in the "Dietary Guidelines for Chinese Residents":
(1) The food is diverse, mainly cereals
Whole grains are an essential part of a healthy diet, and it is recommended that adults consume 250-400g of cereals and potatoes per day, including 50-150g of whole grains and miscellaneous legumes, and 50-100g of potatoes. In addition, the daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybean nuts and other foods. Diverse food and cereal-based are the keys to a reasonable diet.
(2) Eat and move in balance and have a healthy weight
Steaming festive meals and delicate and tempting dim sum sweets can make people's appetites soar, and if you don't pay attention, your weight will skyrocket. If you want not to sigh at the scale in the next year, you must also control your mouth and open your legs during the New Year. Do not overeat, control total energy intake; stick to daily physical activity, reduce sedentary time, and maintain energy balance.
(3) Eat more vegetables and fruits, milk, and soy products
"There are vegetables in the meal, and fruits are eaten every day" is of great benefit to health. Daily intake of 300-500g vegetables, 200-350g of fresh fruit, it should be noted that dark vegetables should account for 1/2, can not use juice instead of fresh fruit. In addition, it is also necessary to consume dairy products equivalent to 300g of liquid milk, often eat soy products, and eat nuts in moderation.
(4) Eat fish, poultry, eggs, and lean meat in an appropriate amount, and eat less smoked and cured meat products
For the sake of health, fish and poultry should be preferred, and the daily intake should be moderate to avoid overeating. Everyone eats meat to eat healthy and scientific, the first choice of white meat and then consider red meat, cured meat bacon to eat less.
(5) Less salt and less oil, sugar control and wine limit
It is recommended that adults should not exceed 6g of salt per day, and in addition to the direct use of salt, the salt contained in spices such as soy sauce and oyster sauce should also be counted. However, I believe that it is difficult to weigh each spice when cooking, as long as you can pay attention to putting less salt when stir-frying, eating less salt foods such as pickles, can also help improve health.
In addition, the intake of oil and sugar also needs attention. Everyone should eat less fatty meat and fried foods, and the daily intake of sugar should not exceed 50g, and it is best to control it below 25g. For example, changing sugary drinks to boiled water and tea can not only control sugar intake but also increase water intake, and replenish water in time.
(6) Eliminate waste and revitalize new foods
"A porridge and a meal, when thinking is not easy to come by; half a silk and half a wisp, the constant thought of material strength is difficult." We must cherish grain and eliminate waste; preparing meals on demand and ordering in moderation is table manners and the embodiment of virtue.
What should I do if I eat too greasy during the Spring Festival? Military doctor Xiaoyin recommends some food to everyone here to relieve greasiness and help digestion. Spring Festival recipes with these foods can effectively reduce the burden on the stomach and intestines!
1. Pu'er tea: Pu'er tea is mild and warm to the stomach, and drinking tea in moderation can dissolve and promote digestion. In addition, Pu'er tea also has the effect of protecting teeth and reducing oral odor;
2. Celery: Celery is rich in dietary fiber, which can promote intestinal peristalsis and has a strong laxative effect. In addition, celery is rich in trace elements such as iron and zinc, which have the effect of tonifying blood and reducing loss of appetite on the body;
3. Hawthorn, apple: Hawthorn contains a variety of organic acids such as hawthorn acid, which can promote digestion; apples are rich in fiber and pectin, which can stimulate intestinal peristalsis and accelerate defecation.
2. Sports
Proper exercise can help expend energy and speed up metabolism, which is an essential part of maintaining health. The World Health Organization recommends that adults do at least 150-300 minutes of moderate-intensity aerobic exercise per week, muscle strength and flexibility exercise for 2 days or more. Below, Xiaoyin will introduce several simple exercise methods for everyone:
(1) Moderate-intensity aerobic exercise
Aerobic exercise can not only consume a lot of calories, but also effectively promote cardiopulmonary function and gradually improve exercise ability. Xiao Yin recommends this form of walking for about 30 minutes. It should be noted that walking is not a walk, requiring a large stride, the stride length reaches half of the height, and the pace frequency is best to reach 120 times / min. At the same time, pay attention to the walking posture, ensure that breathing and heartbeat are accelerated, slightly sweating, and reaching a state of moderate-intensity aerobic exercise.
(2) Muscle strength training
There are many ways to exercise muscle strength, and Xiaoyin recommends several convenient and easy ones for everyone:
1. Hip and leg muscle strength exercises: squats with bare hands, about 20 times per group, 2-4 groups;
2. Chest muscle strength exercises: standard push-ups, up-oblique push-ups or down-oblique push-ups, about 20 times per group, 2-4 groups;
3. Lumbar and abdominal muscle strength exercises: lying on the knees and hip bridges, about 20 times per group, 2-4 groups;
4. Shoulder muscle exercises: elastic band or dumbbell push, about 20 times per group, 2-4 groups.
(3) Flexible stretching
Flexible stretching maintains the elasticity of soft tissues such as tendons, muscles and ligaments, increases the range of motion of the joints, and enhances joint flexibility. Static stretching of the front of the arm, shoulders and triceps, the outer thighs and the front of the thighs can effectively avoid muscle soreness.
Third, cleaning article
Cleaning and disinfection, timely ventilation, a good indoor environment is also a part of maintaining health that cannot be ignored, the following Xiaoyin will briefly introduce the relevant knowledge of cleaning and disinfection for everyone, and quickly take out the small book to write it down!
Question 1: How to disinfect safely?
In daily life, Xiaoyin recommends spraying and wiping the floor and furniture with chlorine disinfectant water or 75% alcohol, but for heat-resistant and moisture-resistant items, it is recommended to use physical disinfection methods, such as:
1. Boiling: Towels, rags, tableware, etc. can be put into a large pot, add water to immerse, heat and disinfect, boil for about 20 minutes;
2. Steaming: When conditions permit, the items that need to be disinfected can be put into the steamer basket, and the circulation steam method can be used to steam for about 20 minutes to disinfect.
3. Flushing: For objects that are inconvenient to cook such as cutting boards, boiling water can be poured and rinsed repeatedly.
Question 2: What do I need to pay attention to when disinfecting?
1. Cleaning is the mainstay, avoid excessive disinfection;
2. Pay attention to personal protection when configuring and using disinfectants, and pay attention to wearing gloves during operation;
3. The disinfectant should be used within the validity period and is now used;
4. Avoid open flames when using alcohol to prevent fire.
Question 3: How to use hand sanitizer and hand sanitizer?
Under normal circumstances, ordinary hand sanitizer and bacteriostatic hand sanitizer can meet the needs of daily hand cleaning, and it is not recommended to use frequent hand sanitizers for hand skin disinfection; when using hand sanitizer, the seven-step handwashing method can be used to effectively clean.
The footsteps of spring are gradually coming
At the time of this reunion of ten thousand families
Xiaoyin hopes that everyone will not forget the health requirements
Best wishes to all comrades-in-arms and families
Spend a healthy and enjoyable Chinese New Year!
bibliography:
Yang Yuexin,Zhang Huanmei. Introduction to dietary guidelines for Chinese residents (2016)[J].Journal of Nutrition,2016,38(03):209-217.
[2] A simplified version of the Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)[J].Journal of Nutrition,2021,43(02):102.
Xiaoyin Studio, a military doctor of the Youth League Committee of the Basic Medical College of the Air Force Military Medical University
Instructor:
Associate Professor Zhang Jianbin, Department of Military Preventive Medicine, Air Force Military Medical University
Assistant Professor Pu Xueyin of the Teaching Experiment Center of the Basic Medical College of the Air Force Military Medical University
Planner: Mao Yuanhao, Liu Peilin, Teng Yihui
Text: Shi Bingqing Duan Haokai
Comics: Yang Tengyu
The People's Liberation Army Daily was released on WeChat
Editor: Xiang Xiaoxin