1, wake up every day and drink a glass of water to clean up the stomach and intestines.

2, daily to cultivate the habit of drinking water, the daily minimum is more than a liter it.

3, to prevent overeating and drinking, it is best not to eat snacks after nine o'clock at night.

4, eat more fiber food

5, eat instant noodles in the case of warm water to clean the noodles, mixing and throwing away the wax plating layer of water, repeated after another pot of water to cook the noodles, due to the noodles have a layer of wax plating layer, a lot of accumulation in the body will cause cancer.

6, empty stomach in the case of the best is not necessary to eat nine types of fresh fruit: bananas apples, oranges, jujubes, licorice, fresh Lychee, pineapple honey, hawthorn fruit, tomatoes, persimmon cake.

7, eat while walking on the stomach and intestines physical and mental health is not good.

8, a variety of snacks such as snow cakes, cookies, chocolate, etc. as breakfast is not healthy.

9, you can not drink tea after meals. Because tea with tannins, will inhibit the metabolism of gastric acid drink intestinal fluid, not conducive to the digestion and absorption of some protein, resulting in indigestion.

10, do not have to eat directly raw fresh cauliflower, water chestnuts, sugar, fresh fungus, pure honey.

Second, dietary nutrition

1, a variety of ingredients, grain-led;

2, eat more vegetables, fresh fruits and sweet potatoes;

3, daily dairy products, soy foods or their products;

4, often eat proper fish, poultry, eggs, pork lean meat, less fat and meat oils

5, appetite and energy activity should be balanced, maintain a suitable rest weight;

6, eat a light taste less salt diet;

7, if you drink alcohol should be appropriate;

8, eat daily cleaning, not moldy ingredients.

Third, the diet colorful

1, a variety of ingredients, grains dominant

In addition to the milk, all a natural ingredients can not be presented to the body needs all the nutrients, a reasonable diet must be composed of a variety of ingredients, in order to consider the body of all kinds of nutrients

The body of the body can not be presented to the body, the body of the body of the body can be presented to the body of the body of the nutrients. The first thing you need to do is to take into account the various nutrient needs of the body, so that you can achieve the goal of rational nutrition and promote physical and mental health. Cereals are the mainstay of the traditional Chinese diet. The reason for this is that we have to maintain the tradition of eating well in our country and to prevent the shortcomings of the dietary structure of the capitalist countries, which is dominated by high-efficiency and energy-consuming ingredients.

2. Eating more vegetables, fresh fruits, and sweet potatoes

Eating more vegetables and fruits, fresh fruits, and sweet potatoes plays a key role in maintaining cardiovascular health, improving disease-fighting capacity, reducing the risk of eye disease in children and young adults, and preventing some cancers.

3, eat dairy products, legumes or their products every day

Dairy products in addition to the rich and colorful protein foods and vitamins, calcium is also high, and the rate of use of calcium is also very high, is a good source of pure natural high-quality protein from. Calcium is widely available in our household diets at slightly lower levels, with the average value only about half of the strongly recommended requirement. There are also more patients with infantile rickets in China, which may be related to insufficient dietary calcium. Therefore, the production and consumption of dairy products should be vigorously promoted. Bean food is the traditional food in our country, containing colorful protein food, unsaturated fat, calcium and vitamin b21 and vitamin b3.

4, often eat appropriate fish, poultry, eggs, pork lean meat, less fat and meat oil

Fish, poultry, eggs, pork lean meat and other livestock ingredients are protein food, fat-soluble vitamins and minerals from an excellent source. However, it is important to note that white meat and meat oils are high in energy and fat, and consuming too much of them can lead to obesity and a risk of chronic diseases, so they should be eaten sparingly.

5. Appetite and energy activity should be balanced to maintain a suitable weight

Meal size and energy activity are two key elements in controlling weight loss. The food is the body's energy, and the energy activity consumes the kinetic energy. If you eat too much and don't exercise enough, the unnecessary kinetic energy will accumulate in your body as body fat, which will increase your weight and lead to obesity in the long run.

6, eat a diet of light taste and less salt

Eat a diet of light taste and less salt is good for physical and mental health, that is, do not have to eat too much grease, salty ` ingredients, do not have to eat too much livestock ingredients and fried, smoked ingredients. In our country households salt intake is excessive, the average value is more than two times the World Health Organization organization recommendations.

1, what is health

The body is the capital of the revolution, health is not everything, but the loss of health will lose - everything. Healthy body to create a - all material and spiritual wealth. And any wealth is difficult to exchange for health, health and money is not an equivalent exchange, good health, from science and knowledge, not from wealth, status and power.

2. What is the concept of health

WHO (United Nations World Health Organization) 19ba9 definition is: in physical health, mental health, moral health and social adaptation to the four aspects of good health.

3. The four cornerstones of health

Reasonable diet, psychological balance, abstaining from smoking and limiting alcohol, and moderate exercise.

4, WHO formulated the physical health of the initial ten standards

Energetic, life and work are not fatigue: optimistic and positive, take responsibility for not picky; good leisure, sleep well: adapt to a variety of environments, resilience; able to withstand - general colds and infectious diseases; moderate body weight, body proportionality and coordination; good vision, responsive, eyes, face, not hairy. Responsive, eyes and face without inflammation; clean teeth, normal gums without bleeding; shiny hair, no dandruff; skin, muscle elasticity, easy and strong gait.

5, WHO on the physical and mental health of the new standards

machine rest health five fast: fast food, fast sleep, fast stools, fast speech, fast behavior three good: good personality personality, good ability to deal with the world, good interpersonal relations.

6, the function of water and water balance

The function of water: the composition of human tissues; involved in the metabolism of substances; transport carriers; regulation of body temperature; moisturizing, lubricating effect. When the water discharged from the body and intake of water into the body is basically equal, known as the "water balance", to maintain the water balance is important.

People do not eat food, people can live about two weeks or even longer, but no water, life can not maintain a few big, so we must keep drinking water in time to replenish.

7, scientific drinking water

Ensure that the right amount of water: healthy adults need to make up about 2000 milliliters of water every day, remove the three meals from the food intake of 1000 milliliters of water, as long as you drink 1200-1500 milliliters of water every day, basically to meet the requirements of the water balance.

However, in special circumstances, it should be increased in moderation, but not the more the better. Excessive water intake will affect the oxygen exchange capacity of cells throughout the body, and also increase the burden on the heart, kidneys and other organs.

8, reasonable nutrition and balanced diet

Food variety, cereals-based: eat more vegetables, fruits and potatoes; eat milk, stand-up and **** products every day: often eat the right amount of fish, poultry, eggs, lean meat, less fat and meat and oil: the amount of food and physical activity should be balanced to maintain a suitable body weight; to eat a light and less salty meals; such as alcohol consumption should be limited; eat clean and healthy, and eat a lot of food. The most important thing is to eat clean, hygienic, non-perishable food.

9, WHO announced the world's top ten recognized junk food

Fried food: is the culprit leading to cardiovascular disease, containing acrylamide and other toxic substances.

Cured foods: lead to hypertension, kidney disease, nasopharyngeal cancer, mucosal system diseases.

Processed meat: contains carcinogenic substances such as nitrites and preservatives.

Western-style meals cookies: cream, butter, trans fat, flavors, colors, too many calories, leading to obesity.

Soda and cola food: contains phosphoric acid, carbonation, sugar excess, take away the body calcium.

Convenience foods: instant noodles and puffed food, salt, preservatives, flavors are too high, only calorie nutrition is less. ...

Canned food: the destruction of vitamins, the nature of food changes, less nutrients.

Dried fruit, candied fruit: sugar, preservatives, flavors, salt is too high.

Frozen dessert foods: cream, butter, sugar content is too high.

Barbecue food: contains a lot of benzopyrene and other carcinogens.

10, WHO advocates six healthy drinks

green tea, red wine, soy milk, milk, mushroom soup, bone broth

11, the dietary guidelines for young children and preschool children

1-2 years old children need special care. The child's body is developing rapidly and needs to absorb many nutrients, but their stomach and intestines are not mature enough and their digestion is not strong, for example, the capacity of the stomach is only about 250 milliliters, the teeth are also growing, the ability to chew is limited, so we should increase the number of meals, supply nutritious food, the processing of the food should be fine and does not take up too much space.

Daily supply of milk and corresponding milk products not less than 350 ml, but also pay attention to the supply of eggs and egg products, semi-fat and lean poultry meat, liver, processed beans, and cut fine vegetables. Where possible, give children some animal blood and seafood every week. The first thing you need to do is to guide and educate your child to eat on his own, and to concentrate on eating while you are eating, and to pause for other activities.

12. Dietary Guidelines for Adolescents

12 years of age is the beginning of puberty, followed by the second growth spurt, height can increase by 5-7 centimeters per year, and individually up to 10-12 centimeters: body weight grows by 4-5 kilograms per year, and individually up to 8-10 kilograms. At this time, not only the growth of fast, and the gradual emergence of secondary sexual characteristics, coupled with a large amount of activity, heavy burden of learning, its energy and nutrient needs are more than adults.

Cereal is the main source of energy and protein in our diet, and adolescents need a large amount of energy, about 400-500 grams per day, which can vary depending on the size of the activity. Insufficient protein intake will affect the growth and development of adolescents, adolescents should be half of the daily intake of protein for high-quality protein, the diet should contain sufficient animal and soy foods, calcium is an important component of the construction of bones, adolescents are in the growth period, rapid bone development, the need for adequate intake of calcium.

For this reason, adolescents should consume a -quantity of dairy and legumes daily to supplement the calcium deficiency.

13, the elderly dietary guidelines

With the age of the body, the physiological function of various organs will have different degrees of decline, especially digestion and metabolism function, Shaw indirectly affect the human body's nutritional status, such as teeth, digestive secretion decreased, gastrointestinal peristalsis is slow, so the body of nutrients absorbed and utilized Bu decline. The first time I've seen this, I've seen it in my life.

Therefore, the elderly must get enough from the diet of various nutrients, especially micronutrients. The elderly gastrointestinal function decreases, should choose easy to digest food, in order to facilitate the absorption of Lichuan. However, the food should not be too refined, should emphasize the coarse and fine mix. Dietary fiber can increase intestinal peristalsis, play a role in preventing senile constipation, but also improve intestinal flora, so that food is easy to be digested and absorbed, especially soluble fiber on blood sugar, lipid metabolism are playing a role in improving the (oats, corn dietary fibers contained in the rice, wheat, more). Older people's basal metabolism decline, from the beginning of old age is prone to overweight or obesity. Put fat will increase the risk of non-communicable chronic diseases, so the elderly should actively participate in appropriate physical activity or exercise, such as walking, tai chi, etc., in order to improve its various physiological functions. But because the elderly vascular elasticity decreases, blood flow resistance increases, cardiovascular function decreases, so the activity should not be excessive, otherwise more than the cardiovascular and cerebral blood vessels to withstand the ability to do the opposite so that the function is impaired, increasing the risk of this type of disease.

A definition of health:

The International Health Organization gave a definition of health: first, no physical disease, limbs complete; second, no physical disease, normal reproductive function; third, no mental illness; fourth, social adaptability is good, and can be normal to face a variety of social pressures, such as unemployment, layoffs, and so on. The fourth is good social adaptability, able to face various social pressures normally, such as unemployment, layoffs, natural and man-made disasters, etc.; the fifth is moral health.

According to the authoritative organization survey, 10% of the population is healthy, 15% of the population is sick, and most of the population is in a state of sub-health, which accounts for 75% of the population. Sub-healthy state of the population is mainly manifested as: hair yellow, forked, dry eyes, eat tasteless, often feel tired, standing want to sit, sit want to lie down, lie down and can not sleep, often feel back pain, always feel uncomfortable, feel sick, but to the hospital to check out the examination and check out what is wrong, casually open a little medicine to eat. In fact, the state of sub-health through diet and lifestyle adjustment, pay attention to rest can be alleviated.

Second, the four elements of health:

To get healthy, first of all, we need to have a positive and optimistic mindset, as the saying goes, laugh a little, less than ten years, worry a worry, white head. It doesn't matter what happens, what matters is our thoughts and opinions. It's a blessing in disguise, but it's not a blessing in disguise. Stress is the source of all diseases, and a positive and optimistic mindset will allow you to eliminate stress and stay away from disease. Therefore, we should always do "six good" people, "think good, look good, listen good, say good, do good, get good".

Second, to have enough sleep, should reach six to eight hours of sleep. And the best time to sleep is ten o'clock at night to two o'clock in the morning, which is the time of liver repair. It is no wonder that some people are still so tired even though they have slept for ten hours, because they always go to bed after two or three o'clock in the morning, missing the best time to sleep, so that the liver does not get rest and repair.

Third, there should be moderate exercise. The exercise we suggest is aerobic exercise, jogging and walking are better aerobic exercise. According to the three three arrangements for exercise is better, at least three times a week exercise; a movement in about thirty minutes, feel the body slightly sweat can be; each exercise heartbeat in one hundred and thirty times.

Fourth, to have a balanced nutrition. When it comes to this, many people have a misunderstanding, think big fish and meat, now nothing is lacking, what can be bought, want to eat what to buy, who will also lack of nutrition? In fact, eating well is not the same as eating well, eating well is not the same as eating nutritious, eating nutritious is not the same as eating nutritionally balanced. This is why in the current situation of no shortage of food and clothing, there will be more and more fat and bean sprouts appear, the age is also young.

Three factors affecting health:

In the factors affecting our health, genetic factors accounted for 15%, here refers to genetic inheritance of genes and dietary habits of heredity, for example, parents have diabetes, the children get diabetes than the greater the chances of eating because of their parents, the children follow what they like to eat caused; social factors accounted for 10 percent, including unemployment, unemployment, unemployment, unemployment, and the children's health. 10%, including unemployment, layoffs, accidents, all kinds of social pressure and so on the impact; environmental factors accounted for 7%; we often rely on medical factors accounted for only 8%; in fact, the most important is the self-care, which accounts for 60% of the factors affecting health. So our health should be in our own hands