How can young and middle aged people use food to maintain their health?

The physical signs of young and middle-aged people determine that it is important to prevent obesity from the perspective of diet. Because obesity can lead to a variety of diseases, such as cholelithiasis, diabetes, gout, high blood pressure, coronary heart disease, and certain cancers. The total daily caloric intake of young and middle-aged people should be controlled at 7500-8370 kJ.

Therefore, middle-aged people are suitable for choosing low-sugar and low-fat foods.

Guaranteed protein intake. Protein is the basic substance of human life activities, and middle-aged people need to consume 70-80 grams of protein every day. For example, milk, meat, eggs, and soy products are all high-quality protein foods, which are good for delaying the degeneration of the digestive system in middle-aged people.

Choose low-cholesterol foods. Due to the weakening of the digestive system of young and middle-aged people, it is not easy to metabolize foods with high gall intoxication. Eating too much can easily induce cholelithiasis and arteriosclerosis.

Such as animal fats, offal, caviar, squid and shellfish foods, etc. It should be consumed as little as possible. Vegetable oils contain unsaturated fatty acids, therefore.

The use of vegetable oil can promote the metabolism of bile and prevent the production of arteriosclerosis.

Choose foods high in calcium. Young and middle-aged people begin to suffer from osteoporosis, calcium deficiency and other symptoms. Therefore, choosing foods with high calcium content such as milk, noodles, beans, and eggs is an ideal choice for calcium supplementation. In addition, these foods have a role in preventing anemia and reducing bile intoxication.

Vitamin supplementation. Vitamins help the body detoxify and participate in various body functions. A variety of fresh fruits and vegetables of different colors are natural foods for young and middle-aged people to supplement vitamins.

Choose some anti-cancer foods appropriately. Middle age is a dangerous period in life, as the immune system begins to decline, so the risk of cancer is much higher than before. Choosing anti-cancer foods can help middle-aged people delay this process, such as mushrooms, fungi and algae, onions, garlic, green beans, sweet potatoes, sea cucumbers, soybeans, grapes, kiwi fruit, bananas, green tea, etc.

Eat more fruits and vegetables, and avoid spicy or overly sweet foods.

The key to health should be to nourish the mind. As young and middle-aged people, not to mention normal work and rest, good eating habits, the unity of body, mind and soul is the focus of health preservation.

1. The food is diverse, mainly grains, and the thickness is matched.

2. Eat more vegetables and fruits. Fruits and vegetables are rich in vitamins, minerals, and dietary fiber. It plays a very important role in maintaining cardiovascular health, increasing fibrous pulsation and strong disease resistance, and preventing some cancers.

3. Drink milk every day. It can be supplemented with high-quality protein and calcium.

4. Reduce silver and cover less fried food, and eat a light diet with less salt and less sugar.

5. Moderate intake of meat and poultry, and destruction of fish.

6. Eat until 7 minutes full at each meal, exercise moderately, and maintain a healthy weight range can help reduce cardiovascular disease.

7. Drink about 2000ml of water every day, drink a small amount of water in batches, and don't wait until you are thirsty.

8. The distribution of three meals should be reasonable, and there is no need to consume too much energy.

9. Drinking alcohol should be in moderation, and drinking a small amount of alcohol before going to bed will have an impact on the body, not the so-called help for sleep.

10. When dining out, try to choose dishes with chopsticks and divide the meals. Eat less takeaway, Helicobacter pylori infection is closely related to dinner parties and unclean diets.

Learn to recognize if your body is really hungry. Paying close attention to your body's hunger signals can help you avoid eating too much on your own or eating out of boredom. If you're not sure if you're hungry, take some time to think about when your last meal was eaten and how much you ate.

If it's been more than 3 hours since your last meal, you're probably hungry. If it's less than 3 hours, you may be wanting to eat for another reason.

Some people will use the "halt" rule to stop themselves from eating blindly. halt stands for hungry, angry, lonely, and tired. If you want to eat, but you're not hungry, ask yourself if you feel any of the above 4 emotions.

If so, look for ways other than food to cope with these emotions.

For example, if you're feeling angry or anxious, it may be helpful to find out the real cause. If you're feeling lonely, call a friend and ask if they can see each other. If you're feeling tired, take a nap to recharge.

Meals are eaten regularly during the day. This ensures that the body gets the energy it needs throughout the day. Wake up shortly after breakfast and be followed by morning snacks, lunch, afternoon snacks and dinner.

Eat dinner a little earlier to give your digestive system time to rest. The body doesn't need energy at rest, such as when sleeping at night. Eating before bed can affect sleep, and the body cannot digest food effectively, which may be stored in the body as excess fat.

Plan to stop eating at least 3 hours before bedtime to allow your body a long break between dinner and breakfast.

For example, if you go to bed at 9:30 p.m., have dinner at 6 p.m. Then don't refrain from eating anything until breakfast the next day.

Try intermittent fasting. Intermittent fasting is the process of eating 3 meals and 2 snacks during the 8-10 hours when you are most active during the day. This limits the amount of time you can eat, giving the body more time to burn the calories it consumes.

You may find yourself eating less instead. Find out what works best for you and schedule 3 meals and 2 snacks to eat during that time.

For example, you can eat every meal of the day between 8 am and 4 pm, such as breakfast at 8 am, lunch at 12 noon, and dinner at 4 pm.

Don't go on extreme diets that restrict your intake of certain macronutrients. This type of diet may have a noticeable effect at first, but it is not consistent.

Allow yourself to indulge once in a while! As long as you eat healthy most of the time, it's okay to have an occasional bowl of ice cream, a bar of chocolate, or a glass of wine.

At this time, the weather has gradually become cold, but it has not yet reached the severe winter when the snow is flying, at this time we should pay attention to health care, I have sorted out the health knowledge today, which will introduce you to how to maintain health in this solar term!

The light snow solar term should follow the principle of "nourishing yin in autumn and winter" and "not disturbing yang", which should not be cold or hot, and it is most suitable to eat foods with high calories that nourish yin and latent yang, such as cashew nuts, yams, seeds, walnuts, peanuts, etc. At the same time, you should also pay attention to eating moreFruits and vegetables rich in vitamin C, such as vegetables such as carrots, peppers, potatoes, and fruits such as apples.

Mutton is warm and warms the stomach and keeps out the cold, and the fat and cholesterol content is much less than that of pork and beef, which is the best delicacy with the dual effects of tonic and cold protection in winter. Mutton has the effect of helping Yuanyang, tonifying sperm and blood, and treating lung deficiency, which is quite beneficial to patients with asthma, bronchitis, lung disease and deficiency and cold.

White radish. There is a proverb that "eat radish in winter and ginger in summer", and radish is also called "native ginseng". Traditional Chinese medicine believes that eating white radish in winter can strengthen the spleen and stomach, nourish qi and replenish essence, and can prevent diseases, which is very good for the body.

In winter, people pay great attention to healthy diet, but lack of exercise, too much heat will accumulate in the body, and white radish helps digestion, cough and phlegm.

Chinese cabbage. Chinese cabbage has a high content of dietary fiber, vitamin A and vitamin C, which is of great help to the body's intestinal health, vision development and immunity. Chinese cabbage has a high content of dietary fiber, vitamin A and vitamin C, which is of great help to the body's intestinal health, vision development and immunity.

Spinach. Spinach is sweet, cool, beneficial to the five organs, detoxifying, moisturizing and smoothing the intestines, nourishing blood and stopping bleeding, clearing heat and removing annoyance, quenching thirst, nourishing the liver and eyes. Spinach is also rich in vitamin E, which is an antioxidant that can stop the oxidative process in the body, so eating more spinach is helpful for delaying aging.

In addition, eating more spinach during the light snow season is good for resisting winter depression.

Recommendation: Poria cocos black rice porridge

Poria cocos can strengthen the spleen and dampness, is a very suitable food for winter, and with black beans and black rice to nourish the kidney, it can not only prevent dryness but also strengthen the spleen and kidney.

Tips: Yang deficiency can add a little mutton; For constipation, you can add a little cistanche or almonds; For blood deficiency, you can add a little peach kernel.

Eat more apples, bananas, oranges, kiwifruit, peaches, dragon fruit, grapefruit, oranges, eggs, milk, cheese, yogurt, soy products, nuts, lamb, beef, fish, animal liver, etc.

Green vegetables, fruits, whole grains, milk, liver, meat and nuts should be eaten so that you can maintain your health.

Leeks, shallots, garlic sprouts, spinach, bean sprouts, oyster mushrooms, tofu, enoki mushrooms, and spring bamboo shoots should be eaten.

Healthy methods for young people.

First, the concept of health requires practical action.

Everyone knows that moderate exercise, meat and fishy combinations, and regular work and rest are the best ways to maintain health, but few really do it.

Modern young people often go out to ride, work and sit for a long time, eat and drink casually, go to bed late and get up late, which all bury hidden dangers for the health of the body. It can be seen that no matter how much the truth is said, it is better to put it into action. Therefore, if you are still young and want to become a "young person" and "healthy person" among your peers in a few decades, you might as well be a simple "action group" now.

2. What healthy habits should young people cultivate?

1. Go to bed before 11 p.m. Nowadays, many young people do not sleep at night, do not wake up in the morning, and stay up until two or three o'clock in the morning. In fact, 11 p.m. to 3 a.m. is the ** sleep period, if you don't sleep at this time, long-term accumulation will make the body appear sub-healthy, no matter how much sleep you make up for during the day.

2. Spend 15 minutes exercising every day. For many young friends, sports have become a luxury. In addition to the busy academic work, the comfortable working environment in the office is also prone to laziness.

Experts point out that even 15 minutes of aerobic exercise a day is good for health.

3. Delicious and healthy should be taken into account. In terms of food, young people nowadays have their own rich choices. If it's hard to give up delicious but non-nutritious foods, you might as well eat more healthy foods.

Such as milk, green leafy vegetables, fruits, etc., so that the body is in a healthy alkaline state, in order to reduce the incidence of cancer or other difficult diseases.

There are several ways to maintain health for young people:

First, exercise more. Life lies in sports, young people are energetic, exercise is a very suitable health project, exercise can promote metabolism, regulate the metabolism of hormones in the body, enhance the body's immunity, and at the same time can make people's willpower stronger, Mingla is optimistic, good mentality, people will become sunny, positive to the stove model, face the difficulties of life, strong ability to resist pressure.

Second, boys can play basketball, table tennis, swimming, running, etc., and women can learn yoga and dance. To ensure adequate sleep, it is recommended to go to bed early and get up early, many young people are still growing their bodies, and sufficient sleep can make the body develop better.

Third, don't stay up late, play less with mobile phones and computers, prevent myopia, and stay up late to hurt the liver. Eat a healthy diet, eat less fried and oily foods, such as fried chicken, barbecue, etc., and do not drink too many carbonated drinks, which will affect the body's absorption of calcium.

Fourth, the three meals should be on time, don't be full, hungry, don't use breakfast, and drink breakfast and lunch instead of one meal, which hurts the stomach. Drink more water, the water in this hidden acacia slowly refers to boiled water, not other kinds of beverages, and many young people now replace boiled water with drinks.

These methods are the easiest ways to maintain your health.

Soak wolfberries and relatives in beer glasses, such "health" can't hurt.

In recent years, more and more young people in the mainland hall have become obsessed with health preservation, and according to statistics, most of the foot soaking buckets in college student dormitories have massage functions.

Why is it said that more and more young people are entering one of the old retirement lives in advance, the times are developing, and everything has advantages and disadvantages.

Because science and technology are developed, information is developed.

More and more things to do, anxiety arises.

The necks of the first batch of post-90s generations have been scrapped.

The first post-90s generation has less and less hair.

The stomach of the first batch of post-90s generations has collapsed.

The stressful and fast-paced nature of life is something that comes with it.

There are more and more things to do, and under anxiety and pressure, more and more young people can't resist the pressure and fast pace of life, which is what follows.

Being able to notice in advance that health preservation is a wise choice for young people.

The daily life of these young people is full of health.

But they lack the ability to judge their own physical condition.

More and more young people are loyal to their bodies, but they don't know that a healthy lifestyle is the most basic health preservation.

The regular routine of work and rest is the most economical and basic way of health care.

However, for many young callers, the routine is even more difficult.

With the popularity of health preservation, moxibustion has gradually entered the lives of young people.

The gold and silver cups are not as good as the reputation of the common people"Today, everyone accepts the traditional moxibustion**, because its efficacy is relatively reliable.

In addition, the processing of moxibustion equipment and moxa products is very exquisite and easy to carry.

In life, it is easy to pick up and easy to use.

Whether it is a young student or an old person, there must be a degree of health.

Because professional things also need professional people to go** Don't overdo it.

I hope you all can have a healthy body!