Outdoor exercise is certainly the best way to keep fit.
The day before yesterday, I saw young people wearing short-sleeved jacket
s, but today I saw tender and old people wearing cotton-padded jackets. The face of this spring is a child’s face. It changes three times a day. How can a weak person not catch a cold?
It is often said that “Heaven and man are one,” the sky is unpredictable, and the transformation of the human body functions cannot keep up anyway. However, medical experts agree that in order to be healthy, it is necessary to have a reasonable diet, moderate exercise, quit smoking and limit alcohol, and maintain psychological balance. This issue of “Everyday Health” focuses on a reasonable diet and how to eat smartly to prevent diseases.
More 鈥渞estore鈥?less鈥渙xidation鈥?activate the brain
How do ensure brain health? How do improve brain efficiency? The strategy of Dr. Akiko Sugawara, a Japanese nutritionist, is to eat more reduced foods and less oxidative foods.
The so-called oxidized foods refer to those foods rich in lipid peroxides, such as fried foods, instant noodles, hamburgers, etc., as well as high-calorie oily foods, fatty meats, and fruit juices. These foods can undergo oxidative reactions in the human body, damage the normal molecular structure of the cerebral blood vessel wall, narrow the cerebral blood vessels, affect blood flow, produce adverse stimulation to the physiological activities of the brain, and lead to sluggish thinking.
Reducing food contains carotene, superoxide dismutase, and other ingredients, which can prevent the oxidation reaction of the cerebral blood vessel wall or “reduce” the oxidation reaction that has already occurred to ensure the smoothness of the cerebral blood vessels. With adequate blood supply to the brain, it is always in a fresh, active, and healthy state.
More poultry meat and less animal meat to protect the heart
Most people love and fear meat. What I love is that it is rich in nutrients and tastes good; what I am afraid of is that its high-fat content is easily linked to hyperlipidemia and even coronary heart disease, stroke, diabetes, and other diseases. How to solve this dilemma? One of the tricks is to eat more poultry and less livestock.
Compared with pork, cattle, sheep, and other livestock, although poultry meat is both animal fat, the structure of the fat is different. Livestock meat fat contains more saturated fatty acids and high cholesterol, while goose, duck, chicken, and other poultry meat have not only less fat (only 1/4 to 1/3 of the former), but also the structure of fat contained is closer to olive oil. The predominant is an unsaturated fatty acid, so it has the effect of protecting the heart.
Eat more 鈥渞aw鈥?and eat less cooked meat products to reduce carcinogens
In terms of poultry meat, if there were two kinds of raw and cooked meat, In front of you, which one would you fall in love with? Cooked meat products are easy to eat and have a good flavor, and you might gravitate towards cooked meat products. However, this way, you will make the mistake of ingesting nitrite. Because nitrite is added in the process of making cooked meat products, the purpose is to use its antiseptic effect to keep the food fresh. However, once nitrite enters the human body, it can be decomposed into nitrosamines with strong carcinogenicity, which seriously threatens human health.
An analysis and survey involving 120 cooked food samples showed that this harmful substance was detected in 107, with a detection rate of 87%, of which 7 samples exceeded the standard. Experts pointed out that excessive intake of nitrite can lead to acute poisoning and induce cancer, and even low-dose intake can pose a threat to human health for a long time.
Eat more rough and less essence to protect blood vessels
At present, the incidence of cardiovascular and cerebrovascular diseases such as coronary heart disease and cerebral infarction is increasing day by day, and it has become a common “Number One Killer.” In addition to the traditional “three highs” such as hyperlipidemia, hypertension, and hyperglycemia, there is also a major bane, that is, hyperhomocysteinemia.
Experts at home and abroad have found that if the concentration of a substance called homocysteine in the blood is too high, it will cause arteriosclerosis in people and eventually lead to myocardial infarction, cerebral apoplexy, and Alzheimer’s disease. One of the reasons for the increase in homocysteine in the blood is the increasing addiction to finely processed foods.
Homocysteine is derived from protein and has certain toxicity, but it can be converted into non-toxic cystathionine and excreted in the urine. In this process of change, three extremely common vitamins contributed, namely vitamin B6, vitamin B12, and folic acid. Unfortunately, refined foods are over-processed, depleting large amounts of B vitamins. Taking rice as an example, according to the test, the B vitamins in rice bran are the highest among the natural foods discovered by human beings. Therefore, those who often eat polished white rice lack the protection of B vitamins, and the risk of blood vessel damage is greatly increased.
More vegetables and less meat improves bone quality
If you compare vegetables with meat, the former is better for bone health. American researchers have recently suggested that if people, especially middle-aged and elderly women, eat too much meat or cheese, there is a risk of bone loss and even fractures; on the contrary, taking vegetables as the main source of protein intake can effectively improve bone quality.
The study also showed that women who absorbed high levels of protein from meat and dairy products lost three times as much bone mass as women who absorbed protein from vegetables. The reason for the above difference is that there are too many acidic components in animal food, and with age, the ability of the kidneys to decline and expel acidic components is weakened, resulting in the accumulation of acidic components in the body, forcing bones to take on the responsibility of neutralizing acidic components. , resulting in massive bone and calcium loss. Vegetables, on the other hand, are rich in alkaline components to neutralize acidic substances, thereby protecting and improving bone.
The color is greener and less white; the longer life is longer
Nutritionists analyzed the nutrients of various vegetables and found a rule: the nutritional value of vegetables and their color related to depth. The darker the color of vegetables, the more vitamin and carotene content, and vice versa. The seating order according to this rule is: green vegetables > red and yellow vegetables > white vegetables.
Green vegetables are rich in calcium, folic acid, and vitamin C are also high; in addition, there is much chlorophyll with anti-cancer and disease prevention effects.
Related Links: How to Prevent Colds and Colds
Foot Soak in Hot Water: Soak your feet in hot water for 15 minutes every night. Over the top of the feet, the feet should be red after soaking, which can prevent colds.
Eat raw green onions: When eating raw green onions, you can heat oil and pour them on the shredded green onions, and then eat them with tofu and other cold dishes. It is not only delicious but also can prevent colds.
Saltwater gargle: Gargle with light salt water every morning and evening and after meals to remove oral bacteria. When the flu is prevalent, more attention should be paid to gargling with salt water. At this time, it is better to gargle with salt water to flush the throat with salt water fully.
Cold water bath face: Use cold water when washing your face every day; wash your nostrils with a handful of water, that is, gently inhale a little water through your nostrils and blow out; repeat several times.
Massage the nasal groove: Rub both hands against each other, and massage the Yingxiang point (located in the nasal groove, at the midpoint of the horizontal and flat outer edge of the nose) more than 10 times; it can prevent colds and relieve the symptoms of nasal congestion after a cold.
Breathing steam: When you first catch a cold, pour boiling water into the cup and take deep breaths into the hot air until the water in the cup is cool. Several times a day can relieve the symptoms of nasal congestion.
Blowing the face with hot air: When the cold begins, blow hot air on the temple for 3 to 5 minutes with a hair dryer, several times a day, to relieve symptoms and speed up recovery.
Vinegar fumigation: use vinegar to fumigate indoors once a day in the morning and evening for 20 minutes each time, which can remove the virus in the living room.
