Many people hope that in the new year, there will be good luck, career, and financial resources ... but more importantly, there is "health." How can we be healthy in the new year? Keep these suggestions in mind to keep you healthy throughout the year. Scientific diet: eat one or two milk beans every day If you want to be sick in a year, you must eat well first! Lin Guozheng, chief of the chronic disease prevention and control section of the Guangzhou Municipal Center for Disease Control and Prevention, introduced that for a good lifestyle, the most practical thing is to start with diet. A healthy diet to remember the following 4 points: 1. Eat one or two less, and fifteen more points. If you can insist on eating one or two less a day, or insist on more activities every day for fifteen minutes, 90% of people can maintain a Balance between energy intake and expenditure, and effectively control weight gain. 2. The grain is seventy-eight, and the fat is reduced by two percent. Food is 718 per day, and it is recommended to eat 8-9 grams of fat every day, which can reduce the energy intake of about 80 kcal, so as to prevent 90% of the normal weight of people develop into overweight. 3. Eight vegetables and two good, milk beans every day. Eating more vegetables plays an important role in maintaining cardiovascular health, enhancing disease resistance and preventing certain cancers. The number of vegetables eaten per day should be guaranteed to be eight or two, and encourage more beans. 4. Meals on time, three meals a lot. Now people have irregular diets, overeating, and it is easy to cause gastrointestinal problems. This simple principle of eating on time can often not be achieved. In the new year, we must ensure that we eat at regular intervals for breakfast, lunch and dinner at 7 or 8 pm, lunch before 11-13:00 and dinner at 6-8. Smoking cessation limit alcohol: smoke do not smoke limited edition Science shows that smoking cessation can significantly reduce the risk of cardiovascular and cerebrovascular diseases, cancer and other diseases. Tips for quitting smoking include: Stop smoking now, make up your mind and plan; discard all tobacco, ashtrays, matches, lighters; take a deep breath or chewing sugar-free chewing gum when you're addicted to cigarettes; try not to use snacks instead of tobacco to prevent your blood sugar from rising The body is overweight; after eating, eat fruit or take a walk to replace the smoke of a meal after a meal; tell family members and friends the idea of ​​quitting smoking and get their encouragement, support and cooperation; arrange some sports activities for them, such as swimming, Running, fishing, playing ball, etc.; if necessary, seek help from quitting clinics; doctors are required to use smoking cessation medications. Liquor but one or two. Long-term excessive drinking is a risk factor for cardiovascular and cerebrovascular diseases. Every time a man drinks alcohol, the amount of alcohol does not exceed 25g, and the amount converted to alcohol is roughly: wine <100 to 150ml (equivalent to 2 to 3 two), or beer <250 to 500ml (half to 1 pound), or liquor <25 to 50ml (half two to one two). Women are halved. Adhere to exercise: 30 minutes of low-intensity exercise every day Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, said: Regular participation in activities that consume physical energy has reduced the chance of cardiovascular disease, diabetes and cancer by 2 to 30%. Generally speaking, office workers can walk around 3,000 times a day. In addition, they must exercise 30 minutes to 1 hour every day to reach the target of physical activity. 5 to 7 days a week, accumulate more than 30 minutes of moderate-intensity activities every day, such as walking 4 thousand steps per day. Annual physical examination: different people have a focus The director of the physical examination center of the First Affiliated Hospital of Harbin Medical University, Fu Jun, suggested that after the age of 30, a physical examination should be performed every year. After the age of 50, a physical examination should be done every six months. At the same time, physical examination items should be "tailored." 1. People with irregular meals and frequent meals outside need to pay attention to metabolic examinations, blood tests for blood sugar, blood lipids, uric acid, and carbon-13 breath test. It is also recommended to increase Helicobacter pylori examination. 2. People who often drink and socialize need to pay attention to the liver lesions, do a good job of liver B-ultrasound, alcohol gene testing, and assess alcohol tolerance. It is also recommended to increase the examination of heart color ultrasound and waist-hip ratio. 3. People with smoking habits need to be screened for lung cancer and nasopharyngeal cancer, chest photocopies, blood tests for lung cancer markers, and sputum cytology. 4. People who often work in front of a computer and sit for a long time can selectively increase cervical disc CT and lumbar disc CT examination. Control weight: waist circumference more than 90CM Professor Yao Zhuhua, a cardiovascular and cerebrovascular specialist at the Tianjin People's Hospital, said that weight control is an important part of maintaining cardiovascular and cerebrovascular health and preventing stroke and coronary heart disease. . Chinese adult BMI criteria: BMI 18.5 to <24.0 kg/m2 is normal, 24.0 to <28.0 kg/m2 is overweight, ≥28.0 kg/m2 is obese, BMI=weight (kg)/height 2 (m2) Too much fat accumulates in the upper body or in the abdomen as "central" obesity, ie abdominal, apple or visceral fat type obesity. The more abdominal fat accumulates, the higher the risk of cardiovascular and cerebrovascular diseases. Adult male waistline> 90cm, or waist-to-hip ratio> 0.90; adult female waist> 85cm, or waist-hip ratio> 0.85, is central obesity. Once weight loss is required, it must be gradual, usually 0.5 to 1.0 kg per week, and it is advisable to reduce 5% to 10% of the original weight within 6 months to 1 year. Sleep on time: you must sleep before 12 o'clock According to a survey conducted by the American Anticancer Association, people who sleep an average of 7 to 8 hours per night have the longest lifespan; 80% of those who sleep an average of 4 hours or less per night are short-lived people. Guo Chaoheng, director of the Beijing Chaoyang Hospital's Sleep Respiratory Diseases Treatment Center, also pointed out that the best sleep time for different age groups is different. You should sleep scientifically according to your age, but you should sleep before 12 o'clock every night. For people over 60 years old: Sleep 5.5 to 7 hours a day. Adults 30 to 60 years old: Sleep 7 hours a day or so. 13 to 29-year-old young people: sleep about 8 hours a day. Children aged 4-12 years: Sleep 10-12 hours a day. Debug psychological: mental health can be healthy The World Health Organization believes that in addition to physical health, true health needs mental health, including mental health, emotional health, and even moral health. To see things should be divided in two. Treat people to be responsible for people and be strict with them. You need to know that I am the first person, and that someone is someone for me, and the mind is easy to balance. Mental health can also promote emotional well-being. When everything is positive, it is better to believe that the solution is more difficult and emotional. Bright and upright, magnanimous mind is a manifestation of mental health. The World Health Organization has a more complete definition of health: health refers to physical, mental and social adaptation in good condition, and not only is not sick or weak. Mental health, emotional health, and moral health are all requirements for health at the spiritual and social levels. Stirrer Mixer And Shaker,Magnetic Stirrer,Laboratory Hot Plate,Stirrer With Hot Plate Guangdong Widinlsa International Co.Ltd , https://www.widinlsamachine.com