The National Day holiday is over, I don't know if everyone is out to play, or stay at home again? Taking advantage of the holiday, the Big Doctor gathered in the "Healthy House" to let the members of the Big Doctor Dream Team experience a 24-hour healthy life with the young actor Shi Ce!
This is also the first time that the doctors have traveled abroad since they were broadcast 8 years ago, as doctors and disseminators of health knowledge, how did they spend their day? What are the "health care" in life? Let's go check it out
1
Have breakfast
When you wake up at 7:30 in the morning, the most important thing is to eat breakfast. Breakfast plays a key role in stabilizing blood sugar throughout the day, so be sure to eat it, and it is best to include protein, carbohydrates, dietary fiber, vitamins these 4 types of nutrients.
Three minutes quick breakfast
Many people think that making breakfast is too time-consuming and too troublesome, quickly see our doctor dream team members self-made "3 minutes fast breakfast", the operation is simple, but nutrition and delicious at the same time, Xiao Bai can also get started ~
Ingredients: Bread, ham, lettuce, egg, black sesame seeds, oil.
method:
1. With less oil in the pan, pour in the beaten egg mixture;
2. Add bread slices, cover both sides with egg mixture, sprinkle with black sesame seeds, fry over medium-low heat;
3. Add ham and lettuce and roll up the quiche on all four sides.
2 Healthy Dishwashing "3 Principles"
(1) Wash the dishes in time after eating, otherwise it is easy to breed a large number of bacteria;
(2) Dirty first and clean later. When washing dishes, wash them cleanly first, if there are more dishes and chopsticks such as oil stains and food residues, wipe them with paper towels before cleaning;
(3) Dilute the dish soap and rinse with running water. The dish soap should be diluted at least 10 times before washing the dishes and chopsticks, and then rinsed with running water.
Embrace the sun
Bask in the sun outdoors, supplement D3 and protect eyes
After breakfast, you can bask in the sun outdoors and spend 2 hours outdoors every day, which can not only supplement vitamin D3 and protect bones, but also help protect vision and prevent the rapid progression of myopia in adolescents and children.
【Eye Protection Method】Close your eyes and face the sun for 10 to 15 minutes. However, it is recommended to apply sunscreen to the face and do a good job of sun protection.
Do housework
Sanitation dead ends are cleaned up
After basking in the sun, the members of the Doctor's Dream Team began to do housework and hygiene.
1 Clean the shower head
The shower head of the bathroom may contain the "pneumolar fungus", Legionella, which can be as high as 45% if infected by it without systematic treatment. Therefore, we should pay attention to cleanliness.
We can first clean the shower with a gap brush, then use 1L of water + 10ml of hydrogen peroxide to make a solution, soak the shower, and finally wash it with water.
2 Clean the toilet
(1) When cleaning the toilet, wear a mask and gloves;
(2) When cleaning, it is necessary to gradually clean from the inside to the outside to avoid secondary pollution;
(3) Pour toilet cleaner along the inner wall of the toilet, brush it clean, and then gradually clean the entire toilet;
(4) Clean gloves according to the seven-step handwashing method and dry them separately.
3 Mop the floor
When mopping the floor, it is best to choose a long rod mop, try to keep the waist upright, and drag the mop with your hand, which will help protect the lumbar spine.
Full Nutrient Fast Lunch: Risotto
After eating kuaishou breakfast, and then look at the lazy stewed rice made by the members of the Big Doctor Dream Team - chicken ham and vegetable stew, vegetables and rice in one pot, comprehensive nutrition and simple! Then use oyster sauce instead of edible salt, more salt reduction and nutrition~
Chicken ham and vegetable stew
Ingredients: Rice, chicken thigh, ham, green beans, shiitake mushrooms, carrots, sugar, oyster sauce, soy sauce.
1. Wash the rice and pour it into the rice cooker, add the appropriate amount of sugar, soy sauce and oyster sauce to taste, stir well;
2. Cut the chicken thighs, ham, shiitake mushrooms and carrots into cubes and put them in the pot together with the green beans;
3. Add water that has just passed the ingredients and cook it.
Li Miao, Deputy Chief Physician
Department of Nutrition, Beijing Xuanwu Hospital
Deputy Chief Physician Li Miao tips: Oyster sauce is made of oysters, rich in nutrients, containing zinc, selenium and other essential nutrients. However, it is easy to deteriorate and needs to be refrigerated for preservation.
At home, you can lose your abdomen
3 movements to reduce the waist circumference by 3 cm
I can't eat during the holidays, and I am most afraid of thickening my waist! Today, the big doctor teaches you a set of skinny belly movements, so that your waist circumference is reduced by 3 centimeters a month!
Action 1: Curl. Lie on the yoga mat, upper body lifted, waist up, hands 45 ° up, legs alternately lifted. 30 times per set, 4 sets per day.
Action 2: Sit on a yoga mat with your hands behind you, legs apart and shoulder width apart, slightly bent and repeatedly close to your abdomen. 30 times per set, 4 sets per day.
Action Three: Plate support. Arms and toes propped on the yoga mat, heels together, calves apart, hold for 30 seconds, 4 sets a day.
【Tips】If there is serious muscle soreness after exercise, you can add some seasonal fruits in time, and the fructose in it can help us recover quickly.
Healthy Dinner:
15 minutes full nutrition lazy pot sticker
Unconsciously, it is time for dinner, eat kuaishou breakfast in the morning, eat lazy stewed rice at noon, and come to a 15-minute fully nutritious lazy pot sticker in the evening, rich in filling, and no lack of carbon water, fully in line with healthy dinner standards~
Lazy pot stickers
Ingredients: Chinese cabbage, carrots, shiitake mushrooms, eggs, dumpling skin, green onion, ginger, salt, soy sauce, oyster sauce.
1. Blanch the cabbage in water and squeeze out the water, carrots and shiitake mushrooms;
2. Pour oil into the pot, pour in the egg liquid and fry, put out and set aside;
3. Pour oil into the pot, add green onion and ginger, add carrots and shiitake mushrooms and fry them, add salt, soy sauce and oyster sauce to taste, pour in eggs and put them out;
4. Add the cabbage, add a small amount of sesame oil and stir well to make the filling;
5. Brush a little oil on one side of the dumpling skin, cover with another dumpling skin, then add the filling, put it into the oil pan and fry it over low heat until both sides are golden brown.
Deputy Chief Physician Li Miao suggested: Dinner must be eaten, otherwise the bile stored in the gallbladder will not be released into the intestine, so susceptible to gallstones for a long time; and not eating will lead to excessive stomach acid irritation of the gastrointestinal tract, increasing the risk of gastritis, gastric ulcers and other diseases.
But dinner can not eat too much, too oily, otherwise it is easy to gain weight. Recommend having a small bowl of staple food + fist-sized lean meat + half a pound of vegetables for dinner.
Soak your feet before bedtime
At present, the weather is getting cooler, and "all kinds of diseases start from the cold, and the cold is born from the feet", so it is very important to pay attention to the warmth of the feet.
Source: I am a great doctor official micro