Inventory of "little health" in the "Big Winter Olympics"
Reporter Of this newspaper, Yan Sheng
The Beijing 2022 Winter Olympics are in full swing, and the athletes' outstanding competitive skills make the snow-covered area enthusiastic. In fact, behind every victory of athletes, there are many small secrets of success, in addition to scientific training, a healthy lifestyle and common sense are also indispensable.
Xuegu Ailing slept well
Gu Ailing is one of the brightest stars of the Chinese Legion at the Winter Olympics, and her success is inseparable from good living habits. In an interview with the media, Gu Ailing revealed that he would ensure about 10 hours of high-quality sleep every day.
In her words: "Because you sleep well, you have enough energy to do things efficiently." ”
Adequate sleep, a balanced diet and proper exercise are three health standards recognized by the international community. Studies have shown that the quality of sleep is closely related to the level of human immunity, sleep time is less than 5 hours for a long time, there is a 50% chance of becoming a susceptible to influenza; and when the sleep time increases to 7 hours, the probability of influenza can be reduced to 15%. In addition, many studies have shown that lack of sleep is related to grumpiness, low mood, headaches, weight gain, slow response, high risk of car accidents, forgetfulness, high risk of diabetes, high risk of heart disease, high risk of cancer, and high risk of death.
The National Institutes of Health recommends that adults sleep 7 to 8 hours a day. Today's work is stressful, and people will always choose to squeeze their sleep time to complete the "must" things, which is not worth the loss in the long run.
Learn athletes to eat and move in balance
The variety of delicious food at the Beijing Winter Olympics has already cried a lot of netizens. These foods are blended and designed by professional dietitians. Tan Kaiyuan, a sports nutritionist for the Winter Olympic National Team, said that the nutritional intake of winter sports athletes has the characteristics of "high proportion of carb water, eat less fried, and timely replenishment". Because ice and snow sports generally have high activity intensity, low venue temperature, and long training time, athletes consume more energy. Carbohydrates are the most effective and fast source of energy to help athletes perform at their best.
Usually carb foods are mainly cereals, with coarse grains, accounting for 55% to 65% of the total energy of athletes. At the same time, it is also necessary to provide a rich protein and fat. Behind every victory of athletes, there is an extreme self-discipline and control of diet. The activity status of each person determines the energy that needs to be consumed every day, and it is necessary to control the intake and maintain energy balance.
At present, the carbohydrate intake recommended by nutrition experts in various countries accounts for about half or more of a day's energy needs, and the recommended range in the mainland is 50% to 65%. These carbohydrates must come from a variety of natural foods, including whole grains, legumes, potatoes, fruits, etc. Among them, the intake of dietary fiber is 25 to 30 grams per day.
Learn the Salt of the Olympic menu in good quantities
We may not have noticed that there is actually a "hidden mystery" in the ingredients of the Winter Olympic menu. Athletes sweat a lot during training competitions, so eat more sodium salt. And we ordinary people should eat more low sodium salt. Lower sodium content is conducive to the health of Chinese now, and can also reduce the risk of obesity, high blood pressure and other "rich diseases".
Studies have shown that the taste of Chinese people has always been very heavy - about 14 grams of salt per day. A large number of studies have shown that heavy taste is "full of crimes": high blood pressure, kidney damage, increased risk of stomach cancer, headaches, skin spots, edema and so on. In 2007, WHO listed salt reduction (sodium reduction) as one of the best measures to prevent chronic diseases.
Professor Wu Yangfeng of the Clinical Research Institute of Peking University published an article saying that if every household replaces ordinary salt with low-sodium salt, and all restaurants, canteens and food production enterprises replace ordinary table salt to make and process food with low-sodium salt, then the death rate in China will be reduced by more than 10%. The World Health Organization recommends that adults consume no more than 5 grams of salt per person per day (sodium intake is 2 grams), and the dietary guidelines for Chinese residents recommend eating no more than 6 grams of salt per day.
Learn to exercise common sense protection well
We found that skiers were tightly wrapped and basically "not showing up". The 2022 Beijing Winter Olympics will have a total of 7 major events, 15 sub-events and 109 minor events. In addition to curling and figure skating, goggles are used in the rest of the competition, which shows the importance of protection.
In snow sports, athletes are at high speeds, such as bobsleigh racing, where the top speed can reach 145 km/h. The speed and passion of ice and snow sports are often accompanied by splashes of ice particles, so that high winds hold ice particles, and the goggles provide a protective barrier for athletes' eyes to avoid eye injury. In addition, the cold wind on the snow field can prevent frostbite on the facial skin. There is also a high intensity of ultraviolet radiation in the snow, which can prevent snow blindness. In addition to goggles, the appearance rate of face towels is also very high, and the scarf can also effectively block the stimulation of ultraviolet rays on the skin, playing a dual role of sun protection and frostbite.
In addition, unlike the Summer Olympic Games, the excitement of the Winter Olympics mainly comes from the pursuit of speed and the challenge of human beings to nature. Lu Yang, deputy chief physician of the Department of Orthopedics of Peking University Third Hospital and captain of the winter Olympic medical security team in the Yanqing Area of the Beijing Winter Olympics, introduced that because the speed of competition is extremely fast and the protective measures are relatively simple, once athletes are injured, most of them are highly violent injuries.
So, how to avoid sports injuries?
Liu Jianyu, deputy chief physician of the Department of Orthopedic Trauma Surgery of the Second Affiliated Hospital of Harbin Medical University, once introduced that making full preparations for activities before skiing and wearing protective equipment is an effective measure to prevent injuries. The main causes of injuries in skiing are falls and collisions, with wrist injuries being the most common in skiing.
For many beginners, slipping backwards and touching the ground with the palms of the hands are the most common mistakes. The impact of such falls can cause wrist contusions and even fractures.
Falling while skiing is inevitable, but the key is to master the correct falling posture. The correct posture is not to use your hands to support the body when you fall, to curl your body and fall to the side, and to land on the ground with your hips and body sides, so that a larger area of the body can absorb the impact.
The pictures in this article are from the Internet
Edit || Swallow sound Wan Tao
The duty director || Fan Hongbo