Learn about the evolution of diet and exercise, and how to combine proper diet with exercise

In fact, exercise can relieve many problems in the body. More body fat will directly cause an increase in fat near the heart muscle, compressing the heart, and many problems will appear

I don't really understand what you mean.

What is paralysis? How do you feel?

But you're 47 kilograms, that's too light! Please pay attention to your diet as soon as possible!

Replenish eggs and meat!

Vitamins should be taken too!

The body is weak! You don't want to exercise first!

Keep up with nutrition first!

Eat and drink slowly! Don't eat too much in one go! Or too good!

Please take care and wish you all the best!

Not a professional though, because you and my friend have had a similar experience, so I wanted to tell you. A little worried.

I have a friend 179,99g.

When we started going to school together, we just didn't feel anything skinny. Skinny isn't one anyway.

When he came to school together, he didn't eat very well, and then he barely exercised.

Later he told me he had a cold. It's like a cold symptom.

He sweated profusely and slept at night. I bought cold medicine for him, but it didn't work.

It was time to go home for vacation, so he decided to go home**.

Who knew that school didn't come - and then kept recuperating at home. It is said that after returning home, it is more serious, and I can't see what the disease is, so I went to Shanghai Hospital**, and I kept hanging water or something. Later, he also walked unsteadily. I feel like I'm in prostration.

Take a leave of absence from school now to recuperate at home. It's been a year, and I still have to go for injections or something.

It's hard to understand what the disease is. It's just that it's as if the bad habit has dragged the system down.

I always feel that if I had done it earlier or paid attention to maintenance, it would not have reached such a serious point for him.

There are really a lot of mysteries in the human body.

I cherish this friend of mine and hope he gets better soon.

That's why I want to remind you that it's not alarmist. Of course, you won't.

To improve the diet and exercise, three meals should be delicious, pay attention to balanced nutrition, fish and meat should not be less than 200g a day, 1 egg a day, vegetables should not be less than 400g, and then a fruit.

Don't eat snacks and drinks. If you have smoking and drinking, quit (only 20 years old, I don't think I know anyone so thin).

Exercise should be insisted on, walking for 2 hours a day, doing some aerobics and tai chi is good. Wait until your body is better, then jog, play basketball, do pull-ups and push-ups, etc., don't insist on one or two months, just forget it, and exercise for a year or two to stick to the effect is good.

There are several ways to do this:

1. Exercise. Exercise can keep one's physical fitness in a healthy state at all times, so a healthy regimen must not be without exercise. Moreover, when people exercise, they accelerate the discharge of sweat, so the toxins will also be excreted from the human body in time through sweat. Achieve fitness and health at the same time.

2. Massage. After eating, or during rest time, massage the abdomen if you have nothing to do, which can accelerate the rapid circulation and circulation of blood, and the circulation of lymphatic fluid will be more unimpeded. This prevents toxins from accumulating in the body for a long time. Once toxins accumulate for a long time, they can cause various hazards to the body.

3. Increase fiber intake.

Eating plenty of fresh fruits, vegetables and whole grains, such as brown rice, can remove toxins from the body. Eating a diet containing fiber plays a role in constipation, and irregular stools can cause toxins to accumulate in the digestive tract. Taking a fiber supplement or eating at least five servings of fruits and vegetables a day will reduce toxins and support digestive health.

4. Limit sugar intake.

Too much sugar in the diet has a toxic effect on the body, and the more sugar is consumed, the more insulin the body will produce, which can damage the pancreas and trigger chronic fatigue. In addition, an uncontrolled sugar intake can increase the risk of diabetes and excess weight.

5. Have the concept of green environmental protection.

Toxins are not only present in the daily diet, but also in the chemicals and products used on a daily basis. Every time you disinfect or use personal hygiene products, you may be exposed to harmful environmental pollutants that don't pose a direct hazard, but they can affect your health day after day.

Sports nutrition is a science, nutrition is not a simple package of nutrients, but also includes the basic factor of how to choose the right food. Whether food choices are scientific or not has an important impact on an athlete's strength, endurance and fitness.

A professor of sports nutrition once vividly compared an athlete to a high-end sports car, then nutrition is like gasoline, high-end sports car has the corresponding high-end gasoline, the sports car can run its best results, on the contrary, even if the high-end sports car, but use inferior gasoline, then the high-end sports car can not run satisfactory results. It can be seen that proper nutrition is half the success of exercisers.

When it comes to reasonable nutrition, it refers to whether the calories and nutrients provided by the body with three meals a day can be balanced with the energy and nutrients in daily exercise training.

In terms of nutrients, it is necessary to have sufficient caloric energy, and the content and proportion of protein, fat and carbohydrates should be appropriate, and there should be sufficient inorganic salts, vitamins, trace elements and water, that is to say, the choice of various types and quantities of various foods should be appropriate and sufficient.

How to achieve proper nutrition? First of all, athletes need to change their mindsets. Some athletes tend to think that the quality of sports performance is only related to sports training, and diet is not important.

Whether you are an athlete or a gym player, you should pay attention to the following questions.

First, we should attach great importance to the rational nutrition of three meals a day.

Second, athletes should strengthen the learning of self-nutrition knowledge, and reasonably choose the type and quantity of food for three meals according to their daily training volume, rather than choosing food only according to their own preferences.

Third, it is best to choose the staple food of rice, noodles and steamed buns, which need to contain carbohydrates, so as to give the body energy replenishment, and make the exercise more energetic.

To avoid eating too much meat, protein deficiency is rare in domestic exercisers, eating too much meat will not only not give you energy, but will bring many harms to the human body, such as: too much protein intake can bring too much fat at the same time, which will cause hyperlipidemia and coronary heart disease in the long run.

In addition, the ratio of animal protein to vegetable protein should be appropriate, and more milk and soy products should be eaten to replace some meat. Eat a variety of vegetables and fruits, with particular emphasis on increasing the number of raw vegetables to reduce nutrient loss. Eat less or no fried food, fatty pork, roast duck, bacon, cream, etc., which may bring too much fat into the body, which can cause obesity.

For example, a basketball player weighing 70 kg needs 4,200 kcal per day, and should eat 500-600 grams of staple food, 500 grams of milk, 50-100 grams of soy products, 500-750 grams of vegetables, 300-500 grams of fruits, 100-200 grams of chicken, duck, fish, meat, etc., and 25-30 grams of vegetable oil.

Fourth, make a reasonable choice of sports nutrition and health products. Sports nutrition and health products, also known as "strong food" or "functional food", is a special type of nutrition designed for people engaged in sports, in order to ensure the effectiveness of training, athletes should also choose sports nutrition and health products scientifically and reasonably on the basis of a reasonable diet.

Eat the right way with a regular diet! 1. I had to have breakfast when I got up in the morning. 2. Do not sit and lie down immediately after eating, 3. Eat more vegetables, fruits, etc., and eat less greasy and fried food.

Proper exercise can not be in a hurry to directly contact strenuous exercise, should be based on slow heat exercise, badminton and other small balls. If you have the physical fitness, then you can run, basketball, soccer, etc.!

Regular exercise, a nutritious diet, and adequate rest will allow a person to develop a healthy routine and rest habits.

Rest is very important, if people don't pay attention to rest, they will never end up tired, and finally they will be physically and mentally exhausted. So, proper rest and relaxation is necessary.

If you don't pay attention to your body, all kinds of diseases will follow, and sometimes you can't control it, which is a disease caused by overwork.

Health is 1, everything else is 0, if you lose your health, no matter how much you have in other material life, it will still be zero.

Envy those who run in the morning, those who have a regular schedule, those who know how to rest and relax at the right time, and those who often go to the gym to exercise.

Because they understand that health is the most important thing, and without health, no matter how much else you have, you will not be able to enjoy your current life.

Therefore, no matter how much money you make, you must pay attention to your body, and no matter how much material wealth you have, you can't ignore going to the hospital every year for a health check-up, so as to know in time what is wrong with your body and what you need to pay more attention to.

It is necessary to develop healthy eating habits, whole grains are the foundation, which can supplement the body with enough protein, natural whole grains do not have any additives, and will only have a positive effect on physical health.

Fruits and vegetables are the most important part of dietary nutrition, which is rich in vitamins and minerals, and is an indispensable nutrient for the human body.

Nutritious foods include meat, eggs, and milk, which are rich in amino acids and essential minerals for the human body.

Oil, salt, and sugar need to be ingested in small amounts, and excessive intake of such foods will cause *** to the human body.

In addition to a nutritious and balanced diet, you also need to exercise regularly, take regular walks, runs, do yoga, and do various exercises to stretch your body and be flexible without any hidden diseases.

If you only pay attention to your diet and are sedentary, you will be overnourished, you will easily gain weight, and if you only pay attention to exercise, you will lack nutrients over time.

Therefore, in daily life, we should not only pay attention to diet, but also pay attention to exercise, so that we can have healthy skeletal muscles, flexible body and beautiful body shape.

Maintain good eating habits and exercise habits, and slowly, you will achieve a better self, a more and more satisfied self, and a better self.

Yes, indeed, because a healthy diet can provide strong energy and facilitate exercise.

I think it's okay, and eating a healthy diet not only makes it easier to exercise and build muscle, but it also makes you healthier.

Yes. Because a healthy diet can help you boost your metabolism, so that you can better build muscle when you exercise, and you can also increase your muscle.

When to drink and what to drink.

Muscle movement causes sweating all over the body. It is necessary to drink liters of water every day, and when exercising, it is necessary to increase it by half a liter to 1 liter of water per hour (if the outside temperature exceeds 25?).c is 1 liter).

Drink 1 15 liters of weakly mineralized water 15 minutes before starting a workout; Supplement with 1 8 liters of weakly mineralized water at least every 15 minutes during exercise, and if the exercise is vigorous, you need to replenish the juice mixed with water (1 3 juice, 2 3 water).Immediately after exercising, replenish carbonated sodas, fruit or vegetable juices, milk (1 to 4 liters to half a liter depending on the length of exercise) to facilitate the elimination of toxins from the body. During the day, you can drink mineral water rich in calcium and magnesium to replenish your body's need for mineral salts (muscle exercise increases the need for mineral salts, and the volatilization of sweat also takes away some of the mineral salts in the body).

Avoid drinking ice water as it may cause digestive problems.

Why carbohydrates are the first priority.

Sugar is the number one powerhouse in muscle**. Slow sugars (starches, breads, small butter biscuits, etc.) store sugar (glucose storage) well, which is the only energy that muscles get when starting a sport. As exercise continues, glucose is depleted until it is all used up.

At this time, if the intensity of the exercise is not very high, the muscles will burn off the fat stored in the body. However, the consumption of fast sugar during exercise (cereal bars, fruits, jams, etc.) can prevent the muscles from feeling sore, tired, and even hypoglycemic.

To prepare for an exercise, consume at least the following foods:

A starchy main dish (macaroni, rice, potatoes) every day should have rusks, bread, or other cereals at every meal; 2 to 3 fruits per day. Sweets and sweets should be added to the exercise for a longer period of time.

What kind of diet should be taken.

For those who participate in sports, there is only one word: eat! But eat at least 1 hour before you start exercising.

This is done to avoid digestive disturbances due to physical activity. Similarly, avoid foods that are difficult to digest, such as juicy dishes, fried foods, etc. Ideally, three meals a day and a small snack will allow the body to replenish nutrients on a regular basis.

For breakfast and snacks: dairy products, cereals, fruits, beverages.

For lunch and dinner: raw vegetables, bread, dairy products, a fruit, at least one meal with guaranteed meat or fish; If there is a guaranteed meal with cooked vegetables, another meal should have starchy food. Don't hesitate to consume enough fruits and vegetables, as they contain antioxidants (vitamins C and E, carotene, polyphenols, etc.) that can neutralize free radicals, which can attack different cells in our body.