Table of Contents:
Chapter 1: stay up a family, eat the right snacks to be healthy
Chapter 2: five kinds of disease do not bring into the office
Chapter 3: the office workers sit at a right angle to keep three anti-disease
Commuters are always unavoidable need to stay up all night, a great deal of damage to the body. How to eat snacks to make late night to minimize the damage to the body?
Night people, eat the right snacks to health
Often eat late-night snacks people, the burden on the stomach will be too heavy for a long time, more than the average person is prone to stomach cancer. However, due to the need to work and stay up late? Night owls? People, the early morning is often? Hungry and cold? , it is very necessary to eat some late-night snacks at this time to replenish energy. How should I choose the type of late-night snack? How to eat is good for the body without harm?
1. Eat late-night snacks do not drink too much alcohol
Usually you will have a burning sensation in the chest? Do you get reflux in your stomach after a full meal? The first thing you need to do is to get your hands dirty. Experts warn that if you have any of these symptoms, you are probably suffering from gastroesophageal reflux disease (GERD). GERD is a digestive disease that is often overlooked, and its typical symptoms are acid reflux and heartburn.
Expert introduction: with the improvement of living standards, obese people increase, urban people mental stress and often eat late-night snacks, drinking too much alcohol and other bad habits, is the main cause of GERD. GERD is most common in people over 50 years old, but the risk of the disease in young white-collar workers is also increasing, and the incidence rate is likely to show a rising trend. Currently, GERD is characterized by ? Three lows and one high. The current trend of GERD is "three lows and one high". Three lows? refers to low awareness, low diagnosis rate and low consultation rate, and? A high incidence of GERD. refers to the high incidence of GERD. In western countries, the incidence rate of GERD is 20% to 40%, while in Guangzhou it is 6.2%, i.e., 6 to 7 out of every 100 people often experience symptoms such as heartburn and acid reflux. Experts pointed out that the symptoms caused by GERD are varied, and many patients also have chest pain, shortness of breath, chronic cough, laryngitis, pharyngeal foreign body sensation and other symptoms that can be easily mistaken for other diseases, resulting in a lot of patients often go to the wrong clinic.
2. often stay up late at night, it is best to eat some snacks
For the trade-offs of the night snacks, a lot of women tend to be concerned about the fear of obesity. In fact, as long as attention to nutrition, do not overeat, eat late-night snacks on the body type will not have an impact. Late-night snacks must be combined with dinner and work time to determine, if the daytime work is free, three meals are eating a lot of food, go to bed early at night, then you can not eat late-night snacks. And if you often work late into the night, the early hours of the morning has not yet rested, additional meals are very necessary, not only can people stay up late to work more energetic, but also play a role in avoiding the role of the empty stomach caused by the feeling of cold and tiredness.
3. Cantonese dim sum should not be paired with tea beverages
Cantonese dim sum in the late-night snack camp is a deserved leader, a lot of people will always go to the teahouse at night to eat the night tea, shrimp dumplings, siu mai, barbecued pork buns, phoenix claw, intestinal noodles? In the face of these foods, people should choose the snacks that suit them according to their own preferences and health conditions, as appropriate. Too sweet fillings may give you excess energy, and eating fried food at night is not a good idea. There are also rules about choosing beverages when eating dim sum, and you should try to avoid tea drinks, including herbal tea, and drink more fruit juice and mineral water.
4. fasting can not eat dessert
In addition to snacks, smooth texture, taste sweet sweet soup and a variety of methods of milk, is a lot of attention to the quality of life of the people's favorite.
However, eating desserts on an empty stomach can lead to too much stomach acid, triggering stomach upset. It is advisable to eat dessert after dinner or other late-night snacks to minimize the accumulation of fat, so that sugar is not quickly and immediately transformed into a culprit that destroys the body shape.
5. Congee is the first choice for a healthy evening snack
Congee in the starch can be sufficiently combined with water, both to provide heat, but also not lack of a lot of water, and the flavor is delicious, easy to eat and throat, nutritious and easy to digest, and therefore is the first choice for a healthy evening snack. Fish congee, pork liver congee, beef congee is usually the first choice for everyone to eat congee. In fact, eat some eight treasure congee is also a good choice, eight treasure congee main raw materials for the cereals, commonly used round-grained rice, glutinous rice and barley, in the congee add jujubes, beans, walnuts and other carefully simmered, these raw materials basically have a complementary gas, nourishing the body's good effect, often eat can nourish the spirit of the heat, lungs and wheezing, for the nourishment of stomach and intestines, to relieve the pressure of the work are very good.
Eating late-night snacks four major attention
1 appropriate to supplement the energy can be, do not take the late-night snacks as a meal to eat. Bread slices and congee are better choices, too much fat barbecue and shabu-shabu meat try not to eat.
2 The time between late-night snacks and sleep must be calculated, not too close between the two, you should rest for an hour or two before going to bed. Fruits with a lot of water and sugar as well as some diuretic foods must be eaten less before bedtime, otherwise it will affect the quality of sleep.
3 late-night snacks accounted for the share of the whole day to eat not more than 1 / 5, varieties can be varied, the amount must be small, the best with dairy products, a small amount of carbohydrates and a little bit of fruit.
4 Do not be too salty. This is very important, in addition to causing you to want to drink water constantly, it also makes it difficult to get rid of water, causing your face to swell up in the morning.
Five diseases don't bring into the office
When you're sick, do you insist on going to work or resting at home? I'm afraid that many workers have a hard time choosing between them. What's the point of taking a break from work when you're sick? Listen to Dr. Kathryn of the University of California? The first thing you need to do is to get a good deal of time off from work. It.
1. Common cold vs. flu. Colds are most contagious 1?2 days after the onset of symptoms, but sometimes up to a week. Compared to the common cold, the flu is more serious. In this case, bed rest is required for a few days.
2. Acute sinusitis. Acute sinusitis can prevent you from concentrating on your work, so it is necessary to take a few days off from work to rest. You can use nasal drops, or wash your nose with salt water to relieve the symptoms. If this does not work, then you should seek immediate medical attention.
3. Infectious acute conjunctivitis. Infectious conjunctivitis is caused by a viral or bacterial infection and is extremely contagious, making it necessary to take time off work and rest. Infectious conjunctivitis recovers within a day or two after using antibiotic eye drops. But antibiotics do not work on viral conjunctivitis, and the disease gets better on its own in 3?5 days.
4. Back pain. If the work requires frequent bending or extraction of heavy objects, it is easy to cause back pain, sedentary will also aggravate back pain. If the back pain is so unbearable that it affects sitting, standing or walking, then you should take a vacation and rest for 1 or 2 days.
5. Skin infections. Pollution from the outside world can aggravate skin infections and it is best to rest at home for two days. If you have to work, the infected part should be bandaged and you should wash your hands regularly.
Commuters sit at 3 right angles to prevent disease
Elbows, knees, ankles sedentary to maintain a 3 right angles
The American Mobility Foundation, a survey shows that the average adult will be sitting for 8 hours a day. As many as 18 diseases caused by sedentary, such as cervical spondylosis, lumbar spondylosis, loss of appetite. Therefore, the correct sitting posture is particularly important. Recently, the U.S. "Huffington Post" article pointed out that keeping 3? Right angle? are guidelines that should be kept in mind when sitting for long periods of time. New York, a physical therapy and rehabilitation center massage therapist Noaim? Sudnick details a set of head-to-toe sitting postures that will give you more support and protect your entire body when you sit.
Head and Neck: Keep your eyes straight ahead and parallel to the top of your computer screen (or the top 1/3 of the display) so that when you need to look at text or images at the bottom of the screen, your head will naturally drop and you won't have to strain your neck. A word of caution, be sure to look straight at the screen and don't twist your upper body; this twisting between your shoulders and hips can easily put pressure on your body.
Arms and elbows: Resting your arms on the armrests of your chair can cause your shoulders to curl up, leading to pain. So arms should be kept at a height that allows your shoulders to move back and forth, up and down, without struggling to reach the mouse and keyboard. The U.S. Occupational Safety and Health Administration (OSHA) suggests that the elbow should ideally be bent at a right angle so that the forearm is roughly parallel to the ground and not overstretched.
Lower back: You can buy a small cushion to put under the backrest of the chair, which will keep the lower back in a natural C-shaped curve, avoiding excessive shaking of the body due to lack of support, and protecting the spine.
Legs: Physiologists believe that bending the knees at right angles is the most important guideline to keep in mind. If your knees are higher than your hips when you sit in a chair, the chair is too low; if your knees are far below your hips, the chair is too high, which is not conducive to bending your knees at a right angle. osha suggests that the ideal is to have your knees slightly lower than your hips, which allows your thighs to be parallel to the ground, and your calves to be perpendicular to the ground.
Feet: OSHA recommends keeping your feet flat on the ground so that your ankles are at a natural right angle. If both feet are always touching the ground, gravity will take you out of your natural curved state. Sudnick suggests using a stepping stone, or putting a shoebox or a couple of books under your feet to keep them at a right angle.