Scientific health care methods.

1. Nutritional combination of breakfast

Breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means that you should eat some foods with high nutritional value, less but more refined. Because after a night's sleep, the nutrients eaten the night before have been basically used up. Only by replenishing nutrients in time in the morning can we meet the needs of work, labor and study in the morning.

Breakfast is designed to be based on foods that are easy to digest, absorb, and have high fiber content. It is best to have the highest proportion of raw food, which will become the main source of energy for the day.

2. Nutritional combination of lunch

Lunch is the main meal of the day. Since the body consumes a lot of heat energy in the morning and continues to work and study in the afternoon, the lunch calories for people of different ages and physical strength should account for 40% of the total calories they need every day. The staple food should be about 150-200 grams according to the proportion of the three meals. You can choose between rice and flour products (steamed buns, noodles, flatbreads, cornmeal cakes, etc.).

The non-staple food is about 240-360 grams to meet the body's needs for inorganic salts and vitamins. There is a wide range of non-staple food options, such as: meat, eggs, milk, poultry, soy products, seafood, vegetables, etc. Choose several types according to the principles of scientific meal preparation and eat them with each other.

3. Nutritional combination of dinner

Dinner is closer to bedtime, so it is not advisable to eat too full, especially late night snacks. For dinner, choose foods rich in fiber and carbohydrates. But for ordinary families, dinner is the only meal among the three meals that the whole family gets together and enjoys. Therefore, for most families, everyone cooks a very rich meal. This approach is somewhat contrary to the concept of health.

Therefore, the adjustment is still the same as lunch: vegetable juice or fruit should be provided half an hour before the meal. Generally speaking, most people have poor blood circulation at night, so you can choose some natural hot foods to supplement this phenomenon, such as chili, curry, cinnamon, etc. Cold vegetables such as cucumbers, melons, winter melons, etc. should be used less in the evening.

4. In terms of sleep: it is better to get up at six or seven in the morning in summer. Taking a nap is beneficial to the balance of qi and blood, can effectively replenish physical strength and improve work efficiency in the afternoon. A healthy nap is suitable for 30 to 60 minutes. If it exceeds 1 hour, it may interfere with sleep at night and is often counterproductive.

The weather in summer is hot and the human body consumes a lot of energy. If you often stay up late, it will increase the damage to the body. Generally, you should fall asleep before 11 pm.

5. In terms of exercise, summer is the process of body excretion, blood and gas go out, metabolism is strong, and you can do aerobic exercise appropriately. After working for a period of time, it is best to stand up, walk around and do some leg exercises.

But in hot weather, the blood output of the heart decreases significantly, and the oxygen supply capacity of various organs is significantly weakened. It is best to choose moderate activities such as walking when going out, and avoid the scorching sun to prevent heatstroke.

People's Daily Online - Teach you scientific health care: How to mix three meals a day

People's Daily Online - Health care in the three volts of food, sleep, and exercise. Scientific health care