2022 collect these 50 health knowledge, follow the do a whole year of health

If you don't accumulate steps, you can't reach a thousand miles. If you don't accumulate small streams, you can't become a river. The same is true for health, which cannot be achieved without accumulating little by little on a daily basis!

At the beginning of the New Year 2022, we have compiled 50 pieces of health knowledge covering all aspects of life, for your reference in healthy living!

Healthy sleep-10 articles

1, do not sleep too much during the day, such as noon, 20 minutes is enough.

File photo. Mao Yuanyuan / photo

2, 2 hours before bedtime to darken the room light can enhance sleepiness.

3, to fall asleep at a relatively fixed time, will form a conditioned reflex, easier to fall asleep.

4, before going to bed to release the tension out, such as listening to music, drink a cup of hot milk, bubble hot water feet are good ways.

5, the bed is only a place to sleep, try not to read in bed, watch TV, play games.

6, the doctor pointed out that different people have different sleeping hours.

7, sleep is recommended to lie flat, because the flat position body force area is the largest, not easy to cause local compression.

8 、 Don't think about it! Weekday overtime stay up late, the weekend to make up for the sleep does not make up for it. Stay up less and sleep when you should.

9, do not get up immediately after waking up in the morning, especially the elderly, first lie in bed for 5 minutes, stretching, and then slowly sit up.

10, if the poor quality of sleep, serious impact on normal life, but also consider whether suffering from anxiety, depression and other mood disorders, to seek timely medical attention.

Healthy diet-10 articles

1 、 The Dietary Guidelines for Chinese Residents recommends an average daily intake of 12 kinds of food and above, and more than 25 kinds per week.

2, should eat enough 1 pound of vegetables and half a pound of fruit every day. In addition to achieving the amount, but also to eat gorgeous up.

3, want to ensure adequate nutrition, you should drink at least 300 grams of milk and eat a small handful of nuts every day.

4, do not eat too fast, chew each mouth about 20 times, lunch and dinner is recommended to eat half an hour.

5 、 Reducing salt intake is the cheapest and simplest way to lower blood pressure, don't exceed 6 grams of salt per person per day.

6, high oil, high fat, high cholesterol, is the risk factors of hyperlipidemia. Do not exceed 30 grams of oil per person per day.

7, excessive intake of sugar is associated with poor diet quality, obesity and risk of chronic disease. It is best to control the daily intake of added sugar to less than 25 grams per person.

8, refined rice and white flour with some coarse grains. When doing porridge and white rice, you can add some buckwheat, oats, barley, millet, black rice, etc.; you can also use corn, potatoes, etc. Instead of some of the staple foods.

File photo. Su Tian is / photo

9, excessive satiety, it hurts the heart! The old saying: eat seven or eight percent full easy to live a long and healthy life.

10, do not eat too hot food, just out of the pot of food cool before eating, fishing out of the hot pot dishes on the plate to dry for a while; hot tea and hot soup to cold point before drinking.

Healthy drinking water-10 articles

1, freshly squeezed juice, fruit and vegetable juice are not healthy drinks.

2, sugar-free drinks are also not healthy. Prepackaged food nutrition labeling general rules, & quot;sugar-free or sugar-free" refers to solid or liquid food containing no more than 0.5 grams of sugar per 100 grams or 100 milliliters, not completely sugar-free.

3, the healthiest drink is plain water. The & quot;Dietary Guidelines for Chinese Residents" recommends that adults drink 1500~1700ml of plain water daily.

4, do not wait until you are thirsty and then drink water. Drink a small amount of water several times, each time in about 200 ml.

5, drink a cup of warm water before going to bed, can make the morning blood viscosity drop, maintain smooth blood flow, to prevent thrombosis.

6, drink tea immediately after meals is not a good habit, it is best to drink tea 1 hour after the meal is more appropriate.

7, drinking alcohol is harmful and not beneficial, healthy drinking is a drop of alcohol.

8, drinking vinegar, red wine can not soften the blood vessels.

9, drink less long boiled soup, soup in the purine content is very high.

10, stop drinking bone soup for calcium! The calcium content in bone broth is low, and it is not easily absorbed. Dairy products are the best dietary source of calcium.

Healthy exercise-10 articles

1, by the Shanghai Institute of Sports Science and Huainan Normal University Department of Physical Education experts jointly published the & quot;26 human diseases of exercise intervention guidance program" pointed out that researchers through the exercise intervention of 26 diseases confirmed that exercise can play a positive role in the prevention and rehabilitation of disease.

2, walking exercise remember not to blindly spell the number of steps, should be gradual, according to ability, especially obese or joint disease, should be wary of excessive weight walking aggravate the wear and tear of joint cartilage.

3, before exercise to warm up, you can jog, stretch the upper limbs, waist forward and backward, turn the waist, squatting up and other actions, so that muscle blood circulation accelerated, quickly into the exercise state.

4, have high blood pressure, cardiovascular disease in middle-aged and elderly patients do not exercise too early, after the sun comes out.

5, if you usually always feel that there is no time to exercise, you can get off early when you get home from work, more to leave yourself a walking walk stop, by the way, relax their bodies and minds.

6, the real fat loss exercise is a medium-intensity exercise, and to persist in order to be effective. Specific performance for the movement of breathing rate accelerated, heart rate accelerated, slightly sweating, slightly panting but can communicate with people, to the heart rate does not exceed & quot;170-age" is appropriate.

7, within one hour after strenuous exercise, it is generally not recommended to overeat (you can drink a moderate amount of water, eat cookies and other easily digestible food), bath, sleep, etc..

8, immediately after the meal should not exercise, it is best to rest for half an hour to an hour before a softer activity or after a full meal to walk first.

9, & quot;usually do not move, the weekend to move hard" is the wrong way to exercise, exercise should become a habit. Muscles if not used for a long time suddenly subjected to excessive exercise load, it is easy to cause muscle strain.

10, the location of the exercise should be far from the road, preferably in the park, stadium and other quiet and clean place.

Health indicators-10 articles

1. The Chinese Guidelines for the Prevention and Treatment of Hypertension (2018 Revised Edition) states that the normal range of blood pressure values for adults in China is: systolic blood pressure & lt;120 mmHg, diastolic blood pressure & lt;80 mmHg.

File photo. Li Weihai/photo

2. The Chinese Guidelines for the Prevention and Treatment of Type 2 Diabetes (2017 Edition) states that normal blood glucose values are: fasting blood glucose & lt;6.1 mmol/L, while 2-hour postprandial blood glucose & lt;7.8 mmol/L.

3. Low-density lipoprotein, often called & quot;bad cholesterol". It is one of the risk factors for atherosclerosis and plaque formation. The Chinese Guidelines for the Prevention and Treatment of Dyslipidemia in Adults (2016 Revised Edition) states that the normal value of LDL is & lt;3.4 mmol/L. 4.

High triglycerides are also an important indicator of dyslipidemia, and the main danger of dyslipidemia is atherosclerotic cardiovascular disease.

5. The Multidisciplinary Expert Consensus on the Diagnosis and Treatment of Hyperuricemia-related Diseases in China (2017) states that the diagnosis of hyperuricemia is defined as a fasting blood uric acid level of & lt;420 umol/L in men and & lt;360 umol/L in women on 2 non-same days under normal purine diet.

6. According to the standard of World Health Organization, the normal value of heart rate for normal adults is 60 hundred beats/min.

7. The Guidelines for the Prevention and Control of Overweight and Obesity in Chinese Adults state that the normal range of waist circumference for Chinese adults is & lt;85cm for men and & lt;80cm for women.

8. According to the World Health Organization's recommendations, the neck circumference of healthy adults: & lt;38cm for men and & lt;35cm for women. Studies show that a thick neck and double chin predict central and systemic obesity, high cardiometabolic risk and organismal inflammation.

9. Body mass index (BMI) is used to measure a person's fatness, BMI = weight (kg) / height2 (m2). The standard BMI for adults is: 18.5 ≤ BMI & lt; 24.

10. The lung capacity of a normal adult man is about 3500000 ml, and that of an adult woman is about 25003000ml.