The healthiest timetable in the world:
1, 7:30: get up.
Researchers in university of westminster, England, found that people who get up at 5:22-7:2 1 in the morning have a high content of a substance that can cause heart disease, so getting up after 7:2 1 is more beneficial to their health.
Turn on the light. "When you wake up, turn on the light, which will reset the internal biological clock and adjust the sleep and wake-up modes."
Jim Horn, a professor at Loughborough University's Sleep Research Center, said. Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.
2.7: 30-8: 00: Brush your teeth before breakfast.
"Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.
3.8:00-8:30: Have breakfast.
"Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.
4.8:30-9:00: Avoid exercise.
Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work.
Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.
5, 9:30: Start the hardest work of the day.
Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.
6. 10:30: Take your eyes off the screen and have a rest.
If you work with a computer, rest your eyes for 3 minutes every hour you work.
7.11:Have some fruit.
This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
8.3:00: Add some beans and vegetables to the bread.
You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.
9. 14:30—— 15:30: Take a short lunch break.
A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.
10, 16:00: Have a cup of yogurt.
Doing so can stabilize blood sugar levels. Drinking cheese between meals every day is good for heart health.
1 1, 17:00- 19:00: exercise.
Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for exercise.
12, 19:30: Eat less for dinner.
Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.
13, 1:45: Watch TV for a while.
Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
14,23: 00: Take a hot bath.
"Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
15, 23:30: Sleep.
If you get up at 7:30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep. Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after twenty or thirty years.
Extended data:
Peking University, referred to as "Peking University" for short, is a university directly under the Ministry of Education of People's Republic of China (PRC) and a unit directly under the central government, ranking as "2 1 1", "985 Project" and "World-class University and First-class Discipline".
He was selected into the "Pilot Program for Training Top Students", "Innovation Ability Improvement Program of Colleges and Universities" and "Academic Innovation and Intelligence Introduction Program of Colleges and Universities".
Member of Nine Schools Alliance, Song Alliance, China University Presidents Association, Jinggang University Alliance, Asian University Alliance, East Asia Research University Association, International Research University Alliance, Pacific Rim University Alliance, 2 1 Century Academic Alliance, East Asia Four Universities Forum, International Public University Forum and China-Russia Comprehensive University Alliance.
Peking University was founded at the time of 1898 reform and restructuring, formerly known as Shi Jing University Hall. It was the first national comprehensive university in China in modern times, and it was also the highest educational administrative organ in China at the beginning of its establishment.
19 12 changed to national Peking University. /kloc-moved south to Changsha in 0/937, and formed the National Temporary University of Changsha together with the National Tsinghua University and the private Nankai University. /kloc-moved to Kunming in 0/938 and changed its name to National Southwest Associated University.
1946 Demobilized to Beiping. From 65438 to 0952, it became a comprehensive university with basic disciplines of arts and sciences after the adjustment of colleges and departments in universities all over the country, and moved to its current site from beaches and other places in Beijing. In 2000, it merged with the former Beijing Medical University to form the new Peking University.
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