合理膳食,适量运动,戒烟限酒,心理平衡
合理膳食,吃饭
1,每天不超过一个网球的肉。
2,两个网球的主食,4到5两主食,主食不要仅仅吃精米,白面。要搭配杂粮,包括原粮,像玉米,土豆,山药,芋头,杂粮可以更好的补充给我们B族维生素,增加纤维素。
3,三个网球的水果,争取每顿饭,吃一个网球大小的水果。
4,不少于四个网球的蔬菜,可以多吃,杂样吃!什么颜色的蔬菜都吃一点。
十个网球之外,外加四个一。
1,每天一个鸡蛋,连鸡蛋黄全吃了。
2,每天喝一斤牛奶,一个成人一天需要从膳食里吃进去800毫克钙。中国普通的膳食只有400毫克钙。100毫升牛奶含有有110毫克钙。所以你要喝够400到500毫升牛奶,才正好补够了一天食物里的钙。
早晨早饭的时候喝一小碗牛奶,200到250毫升。中午晚上吃完饭以后,您在各吸一小罐100毫升酸奶。
3,第三个一是什么呢?一小把坚果,核桃,杏仁,花生,开心果,榛子等等.坚果的微量元素在所有食物里都是名列前茅。
4,第四个一是什么呢?扑克牌大小的一块豆腐,这个豆类食品对健康也是非常有好处的,它含有丰富的植物蛋白,还有很多矿物质。
十个网球四个一,你基本就可以把握好,我们每天的膳食。
适量运动,锻炼
每年全球有300多万人,因为缺乏锻炼而死亡,所以运动是非常重要的。
1,首先频度,每周至少三次,每周有一到两天休息时间就可以了。
2,强度拿什么来算呢?拿心率,我们运动的时候一定要使自己的心脏搏动上去,让我们的心血管,心脏得到锻炼,所以锻炼的时候,心率一定要上去,
另外一个就是一定要增加一些负重锻炼,为什么要增加负重锻炼呢?我们人运动是靠肌肉,肌肉是由肌纤维组成的,这个肌纤维呀,是我们生下来是多少条它就是多少条,基本是固定的,在一段时间内。那么到30岁左右开始,如果您不刻意锻炼您的肌肉的话,您的肌纤维在一条一条丢失,丢到75岁和30岁相比,您的肌肉剩多少呢?一半没了。
3,这个负重锻炼可以随时随地做,不是一定要到健身房去。
1)我们先从头部开始做起。那么头部,我们可以做旋转运动,以头部,向一侧转,转到最后转不动了,再使一点劲,增加点幅度,再转回来。再向另外一侧转。向后仰,向前屈,一般一次做十下这个运动。那么这是防止这个颈椎出问题,我们现在很多做办公室的人,颈椎有问题。
2)第二个是颈部,两个手对扣起来,放到后脑勺上,脖子要直立,脖子不能前屈,也不能往后仰,直立,然后头部颈部向后面使劲,手向前面拉,两个对抗,这种对抗是,收缩三秒,01,02,03,放松三秒,01,02,03。
3)下面我们做做上肢和胸部,一个手手掌对着另一个手拳,两个手使劲推,您试试您的胸大肌用劲了。这里收缩了对不对!胸大肌用劲了,好,收缩010203,放松010203,一组做10次。你可以连续做3到4组,每组之间休息不要超过一分钟。
4)咱们再做下肢,脚部小腿放垂直了,翘脚尖,前群的肌肉和股四头肌。脚尖翘起来,你摸摸你的股四头肌,在大腿的左右两侧,硬了,放松,提起来,放松。
戒烟限酒
简单说说,戒烟限酒。那么酒和烟,对健康肯定是有危害的,特别是烟草它基本上百害而无一利,那么吸烟可以引发我们多个部位的癌症,口腔,咽喉,气管,肺等等引发多个系统的癌症也引发心脑血管疾病,因为它对血管内膜是个很严重的刺激,烟对于身体是非常有害的。吸烟者和不吸烟者相比,短寿10年,不是一两年。那么饮酒同时也是对我们身体有损害,形成饮酒习惯,大量饮酒以后,一个是造成我们的,肝脏的损害,它可以引起酒精性的肝硬化,引发肝癌,那么酒对于身体损害还是非常严重。
心理平衡
最后说说心理问题,肿瘤是1/3是病死的,1/3是治死的,1/3是吓死的,所以经常性的心理状况不好,压抑,它会抑制我们的免疫系统,而且经常参与一些非常健康向上的,文体活动等等,那么对于健康是非常有好处的
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