First, arrange meals reasonably
Reasonable diet arrangement includes two aspects: healthy diet and good eating habits. Adults' daily diet should include the following four types of food:
1, grains. Each person needs about 250-600 grams (5- 12 Liang) per day according to the different activity and digestive ability. Advocate eating more coarse grains and miscellaneous grains, because coarse grains and miscellaneous grains are more nutritious than fine grains.
2. Vegetables and fruits. Vegetables and fruits are rich in vitamins, minerals and cellulose. An adult should eat at least 500g (1 kg) of fresh vegetables and fruits every day.
3, protein class. Tofu, beans, all kinds of meat, poultry, aquatic products and eggs are rich in protein. Adults should eat 200-300 grams (4-6 Liang) every day; Milk (milk, goat's milk, horse's milk, cheese, etc.) is also a good nutritious drink, and it is advisable to drink 250-500ml every day.
4. Oil, salt, sugar, etc. Cooking should be based on vegetable oil, try to eat less or no animal oil, and each person should not exceed 20g (two porcelain spoons) of vegetable oil and10g of salt per day, and try to eat less sugar.
Second, adhere to appropriate exercise
Life needs exercise, and too little and too much exercise are not good for health. The simplest exercise is brisk walking, walking for 3 kilometers every day, or doing other exercises for more than 30 minutes (such as climbing stairs). Exercise at least 5 times a week. The intensity of exercise is appropriate when the heart rate reaches 170 minus the age.
Third, change bad behavior
1, smoking is directly related to hypertension, chronic bronchitis, coronary heart disease, cancer and other diseases, which is seriously harmful to health. Smoking is a serious unhealthy behavior of human beings.
2. Long-term heavy drinking will damage the liver, kidneys, nerves and cardiovascular system of the human body. Drinking and driving is an irresponsible behavior for yourself and others.
3. Drugs (heroin, marijuana, ice, ecstasy, etc.) anesthetize people's nerves and do great harm. All people should stay away from drugs.
4. Abide by sexual ethics. Prostitution and whoring are high-risk behaviors to spread sexually transmitted diseases, AIDS and hepatitis.
5. Irregular living habits are extremely harmful to health. Therefore, we should live regularly, work and rest on time and ensure adequate sleep. Don't drink tea or coffee before going to bed, and don't eat enough. Be calm, avoid anxiety or excitement, and do not do strenuous exercise.
6, the work is relaxed, not overly nervous and tired for a long time.
7, entertainment, not indulgence.
8. Do not drink raw water or unclean water; Do not eat unclean or spoiled food.
9. No spitting, littering, trampling on the lawn, destroying trees, wasting resources, etc.
10, contact with toxic and harmful substances and work in dangerous environment, strictly abide by the operating rules and take self-protection measures.
Fourth, keep a peaceful mind.
Please remember: happiness is entirely a personal psychological feeling-happy people are happy!
Five, consciously protect the environment
The environment in which human beings live is very important to people's health. Everyone should abide by the laws and regulations on environmental protection, observe social morality and not pollute the environment.
Six, learning health knowledge
To establish a healthy lifestyle, we need to know health knowledge, pay attention to constantly learning new health knowledge, and resist the influence of superstition and all kinds of wrong information in order to make our lifestyle healthier.