Entering China
With the development of economy and society, people’s understanding of health is getting deeper and deeper, from the sixties and seventies of the 20th century as long as they are well fed and clothed without serious illness, to today’s balanced and diverse diet, all-round physical and mental development, the pursuit of health and health preservation, has become a new attitude of society.
“If each of us lives long enough, we will definitely suffer from some diseases in our lifetime, which will bring great mental and economic pressure to society, family or individual. How to prevent it? In traditional Chinese medicine, the term “curing the disease” is actually the improvement of lifestyle. Zhang Dan, director of the Department of General Medicine of the Municipal People’s Hospital, said.
The concept of health is the first prerequisite for a healthy lifestyle, and this concept is also reflected in the concept of disease prevention. “Lifestyle has the greatest impact on our health, is the only one that is controlled by ourselves, and is easy to change and control, and cultivating a healthy lifestyle is the most effective and easiest way to maintain and achieve health.” Tian Yuan, a member of the Chronic Disease Prevention and Control Department of the Municipal Center for Disease Control and Prevention, explained.
What is a healthy lifestyle? The World Health Organization proposes that reasonable diet, moderate exercise, quitting smoking and limiting alcohol and psychological balance are the four cornerstones of a healthy lifestyle, and the core of them is to develop good living habits, that is, habitual behaviors that are beneficial to health, which are manifested in regular life, no bad habits, and attention to health care. In short, it is necessary to start with diet, exercise, psychology, etc.
How can you eat healthily? Liu Qian, a dietitian from the Disinfection and Sanitation Supervision Department of the Municipal Center for Disease Control and Prevention, made a popular science from different perspectives of diet.
The food is diversified and the combination is more comprehensive. The daily diet should include cereals and potatoes, vegetables, fruits, livestock, poultry, fish, eggs, milk and soy products. It is recommended to consume more than 12 kinds of foods every day, including 3 kinds of cereals and potatoes, 4 kinds of vegetables and fruits, 3 kinds of livestock, poultry, fish and eggs, and 2 kinds of milk eggs, soybeans and nuts. Each week these foods are stacked and it is recommended to have more than 25 kinds.
There is skill in cooking, and nutrients are not lost. Vegetables are washed first and then cut to avoid the loss of water-soluble nutrients; After the soup is boiled, the dishes are stir-fried, and they are eaten immediately after they are fried; Meat food is quickly frozen and thawed slowly to maximize the nutritional value of the food.
Reduce salt and less oil, and choose protein. The World Health Organization recommends that adults should not consume more than 5 grams of salt per day, and be vigilant about the intake of invisible salt, eat less processed foods, and check food labels. The daily intake of edible oil should be 25g to 30g, and it is recommended to consume soy products to supplement protein.
Proper exercise is another important way to ensure good health. Exercise can not only help us strengthen our heart and lungs and improve muscle content, but also prevent cardiovascular diseases and strengthen the body’s immunity. We understand the benefits of exercise, but we rarely stick to it. Therefore, it is important to choose the appropriate exercise method based on your own interests. Professor Guo Qiurong of the School of Education and Physical Education of Longdong University recommended different exercise methods according to the characteristics of different age stages.
In the infant stage, fun games are the guide. Infants and young children are in the stage of rapid growth and development, and appropriate exercise guidance can improve reactivity and agility. Mainly based on games, hand and foot activities, and you can also do some interesting games, such as throwing handkerchiefs, eagles catching chickens, etc.
In the adolescent stage, it is mainly to increase strength. Entering puberty, it is mainly to increase strength, balance and coordination, and it is recommended to participate in ball games, such as football, basketball, badminton, etc., and carry out physical activities for the purpose of fitness.
In the middle-aged and elderly stage, moderate exercise is appropriate. It is recommended to run + walk, and in the process of alternating walking and running, choose a suitable pair of sports shoes to protect the knees and other joints. The exercise time should not be too long, the amount of exercise should not be too large, and the heart rate should not exceed 120 beats per minute at the maximum.
