The most important thing is mentality. I am a college student. I can understand the life of college students. If I have a good attitude, I can do the following healthy ways.
Diet should be "two more and three less"
Today we don't talk about infectious diseases. The diseases we should focus on, such as diabetes, obesity, fatty liver and osteoporosis, are not caused by viruses, so how are these diseases produced? It is mainly related to our bad living habits, and the most closely related is our diet.
Insufficient intake of high-quality protein
We are a multi-ethnic country, with different nationalities and different eating habits. Now I will mainly talk about the problem of eating for the Han people.
Our diet is generally good, but the intake of high-quality protein is a little insufficient. The main tissue structure of human body is composed of protein. There are 400 trillion cells in the human body, which are constantly metabolized, and the cells are made of protein, so we need to constantly supplement protein. However, protein in the human body is still different from protein that you eat, and what you eat is only the raw materials that are transformed into protein in the human body.
Protein consists of amino acids. There are more than 20 kinds of amino acids that make up the human body, of which 10 can be made by the human body itself, and 8 kinds can only be absorbed directly from the outside world and need to be supplemented from the diet. So what kind of protein is better? First, the amino acid content must be high, second, it must be easy to digest and absorb, and third, it must be cheap. Compared with various protein, the protein of milk is the easiest to digest and absorb, but the per capita consumption of milk in China is only 1/50 of that in developed countries, which is too little; According to statistics, China people consume even less milk a year than they drink.
People in China eat low-calcium food.
There is something wrong with China's diet. This is a low-calcium diet. People need 800 mg of calcium every day, pregnant women need 1000 mg, and the amount of calcium we can get in our daily diet is only 500 mg, which will inevitably lead to osteoporosis when we are old. In fact, our best calcium supplement is milk, so some people say that people should not "wean" for life.
As we all know, the Japanese are small. Geographically speaking, they are actually northern peoples, but now Japanese young people are taller than China people. According to a statistic made by the Japanese Ministry of Health, compared with those born in 1974, the average height of people born in 10cm increased. There is a saying that "a bottle of milk saved a nation". I don't think this statement is necessarily correct, but the Japanese pay more attention to the science of diet, and we should learn from it. Our food civilization in China is world-famous, but we pay attention to taste, not nutrition.
A few people will have diarrhea when drinking milk, so they can drink yogurt. In addition to the nutrition in milk, yogurt also contains lactic acid bacteria, which can make vitamins. Lactic acid bacteria, also known as probiotics, is a fungus beneficial to life.
Eggs are also good nutrients, as we all know, but in recent years, some people say that eggs are not good and contain cholesterol. I want to emphasize that there is cholesterol in eggs, but people also need cholesterol, and the cell membrane is made of cholesterol. Some people also study that if blood cholesterol is too low, very old people are prone to cancer. There is a contradiction in this, high or low cholesterol is not good, but medicine is about a degree, not absolutely saying what not to eat. Need cholesterol. If the blood lipid is not high, it is no problem to eat 2 eggs a day. If the blood fat is high, eating 4 eggs a week is enough. Lecithin in egg yolk can relieve arteriosclerosis.
Fish and poultry are better than pork.
And the fish is also very good. Fish and poultry contain polyunsaturated fatty acids. There is nothing wrong with pork itself, but the fat of pork is saturated fatty acid, which will aggravate arteriosclerosis. Too much fat in blood vessels can make arteriosclerosis, which is scientifically called atherosclerosis. Atherosclerosis means that there are many atheromatous lipid substances in arteries, which block blood vessels and cause myocardial ischemia and cerebral ischemia. Therefore, the key to arteriosclerosis is not whether the blood vessels are hard or not, but whether the blood vessels are unobstructed. If the blood vessels are full of fat and the blood flow is not smooth, the problem is very serious.
People's hearts are so hard that they can't rest for a moment. They start to beat in their mother's stomach, and they will be finished if they don't jump when they are born. People's activities need energy, of course, provided by the heart, which supplies blood to the myocardium by coronary artery. A person's heart is as big as your own fist. The coronary artery of the heart is only 3 mm in diameter. If there is any fat embolism in it, even if it is blocked, there will be no blood supply to the heart muscles, which is called myocardial infarction.
The human brain accounts for about 2% of body weight, but it consumes 20% of oxygen, so the brain can't lack oxygen. The middle cerebral artery supplies blood to the brain, and the blood vessel thickness is only 3 mm. If there is fat embolism, it will cause cerebral infarction and stroke, which is called ischemic stroke. If the front is blocked, and because of high blood pressure, the back is difficult to squeeze forward, and the pressure increases, the blood vessels will burst, which will cause cerebral hemorrhage. If the bleeding area is large, hemorrhagic stroke will occur, which is called cardiovascular and cerebrovascular diseases.
How much fat should I consume every day?
There are many cholecystitis, gallstones and fatty liver, which are also caused by eating too much fat and oil. At present, the incidence of colorectal cancer and breast cancer is on the rise, which is mainly caused by high-fat diet.
Not to say that fat can't be eaten, but it must be moderate. 1g sugar or 1g protein will produce 4000 calories, and 1g fat will produce 9000 calories, so how much should we eat?
The daily fat intake per person is: kg body weight ×0.45 (g).
In other words, a person weighing 60 kilograms should not consume more than 27 grams of fat every day, while the per capita fat intake of Shanghai residents is about 50 grams, which is twice the standard. The problem of excessive fat intake has not attracted enough attention.
How to master the salt intake
Many people don't know that you can't eat too much salt.
Excessive salt intake is related to hypertension and cerebral hemorrhage. At the same time, patients with nephritis should not eat more salt, because salt can retain water, leading to increased edema in patients with nephritis.
People who eat salty food will increase their total blood volume by 10% to 20%, which puts great pressure on their hearts. Blood vessels are oppressed by blood pressure, eating too salty, blood volume is large, and blood vessel pressure is high. According to the latest statistics, at present, 18% of the urban population in China suffers from hypertension, of which 40% are over 40 years old and 60% are over 60 years old. Eating too salty is one of the important reasons for getting high blood pressure.
Hypertension is related to genetic factors, high work pressure and high life pressure, but it is not absolute, but it is definitely related to our salty diet. Some doctors prescribe antihypertensive drugs when they see hypertensive patients coming, but forget to tell them to eat lightly, which is actually very important.
Many people don't even know that stomach trouble is also related to eating salty food. The mucous membrane of the stomach secretes a layer of mucus to protect the gastric mucosa, but mucus is afraid of salt. If you eat too salty and accumulate over time, the protective layer of gastric mucosa will be gone. Eating bitter and sweet will directly stimulate the gastric mucosa and cause gastric ulcer, gastritis and gastric cancer.
Each person can only take up to 5 grams of salt a day. How to master? According to the survey of China Nutrition Society, the northern residents eat salt 15- 18g every day, while the southern residents eat salt 10- 12g every day, so the northern residents need to reduce salt by 2/3 on average, while the southern residents need to reduce salt13.
Eating too much can easily lead to diabetes. In fact, diabetes is not because of eating sugar, but because of overeating. People eat sugar every day in their daily lives, and the rice and noodles they usually eat will be converted into sugar, so the diet should be light. Now it is advocated to eat more fresh fruits and vegetables, not less than 500 grams per person per day, and 70% fullness is enough.
Vegetables can't replace fruits, and the nutritional value of vegetables will be reduced after processing and cooking. So it is necessary to eat some fruit every day.
To sum up, the diet should be "two more and three less", that is, eat more high-quality protein and drink more milk. It is especially said here that soybean milk is not as good as milk, because the absorption of protein in soybean milk is not as good as milk. Eat more fresh fruits, less oil, less salt and less rice, and don't eat too much.
Cultivate healthy behaviors and hobbies
Smoking is harmful.
There are more than 600 kinds of harmful substances in smoke, and more than 40 kinds of carcinogens have been identified. Compared with non-smokers, smokers are 8- 12 times more likely to develop lung cancer, 8 times more likely to develop laryngeal cancer, 6 times more likely to develop esophageal cancer and 4 times more likely to develop bladder cancer. This shows that smoking can not only lead to lung cancer.
Of course, some people will not get lung cancer if they smoke. On the contrary, many non-smokers have lung cancer. What is the reason? This is because we live in an environment surrounded by carcinogens, and there are a lot of carcinogens in automobile exhaust; When cooking, there are carcinogens in oil vapor; Things volatilized from asphalt roads in summer are also easy to cause cancer.
Nicotine causes coronary artery contraction when smoking, so the risk of coronary heart disease is 10 times higher than that of non-smokers. Smoking can also damage bronchial mucosa, causing chronic bronchitis and emphysema. People who smoke for a long time have chronic bronchitis. The smoking index of Burkholderia suggests that if the number of smokers per day × years of smoking history reaches 400, this group of people is the high-risk target of lung cancer.
We advise young people not to smoke, and old people to smoke less and give up smoking as soon as possible.
In addition, smoking is more harmful to the health of passive smokers. One person in the family smokes, others smoke passively, and the risk of cancer of passive smokers is 1 times that of non-passive smokers.
Don't drink strong tea, drink less.
Let's talk about wine again. Some people say that wine can promote blood circulation and remove blood stasis, dilate blood vessels and make people feel high. But alcohol will dilate superficial blood vessels, while cerebral arteries and cardiac arteries will not dilate. If the superficial blood vessels dilate, the blood of cardiovascular and cerebrovascular diseases will be insufficient, which will lead to the risk of cardiovascular and cerebrovascular ischemia.
At the same time, alcohol damages the liver and easily leads to cirrhosis and fatty liver. It not only damages the liver, but also damages the brain function, which is easy to cause Alzheimer's disease. Especially for people who drink alcohol every day, the probability of Alzheimer's disease is much higher than that of ordinary people.
From the point of view of physical and mental health, we should not drink too much wine, so we should pay attention to controlling the amount of drinking.
Some people say that drinking tea is good, but tea should not be too strong, because the tannic acid contained in tea will affect the absorption of iron.
The "357" principle of sports
Exercise should be a habit developed from childhood, and proper exercise can prevent obesity and diabetes. The following is the algorithm of body mass index:
Body mass index = weight in kilograms/height in meters squared.
The normal value is 18.5 ~ 22.9, and below 18.5, it is emaciation, ≥23 is overweight and ≥25 is obesity.
After being overweight, the first thing is to control diet, and the second is to increase exercise. How much exercise is good? There is a "357" principle: 3 means that the time of an exercise should not be less than 30 minutes, 5 means that the exercise should not be less than 5 times a week, 7 means that the heart rate increases after exercise, and the heart rate after exercise is 170 MINUS age. If you are 60 years old, your heart rate after exercise should be 170-60 equal to 1 10/ min, which is a normal heartbeat and can be recovered after a short rest.
Some people say that walking is also good. I don't quite agree with this. Walking can't achieve the purpose of exercise, but going out for a walk is better than staying at home. If you want to take walking as exercise, I will send you eight words: "strut forward" and walk for half an hour.
Sleep is also important. You can go out for a walk before going to bed, or take a bath and soak your feet before going to bed. Eating warm milk before going to bed is also good for falling asleep.