How to keep healthy?

How to keep healthy?

1. Stick to a healthy diet and eat less junk food

Food enters the gastrointestinal tract to provide energy to the body, and diet determines a person's health. If you eat a variety of overly processed junk food for a long time, toxins in the body are easy to accumulate, increasing the burden on the organs, resulting in obesity, high uric acid, high blood pressure, high blood lipid, high cholesterol and other health problems.

A key focus of healthy eating is to reduce light-processed food processing patterns. In daily life, we should eat less take-out food, adhere to our cooking style, and have a reasonable diet with more vegetables and less fat. Do not eat any snacks and milk tea, to control the intake of sugar, ensure that the intake of calories can not exceed the total metabolic value of the body, in order to avoid obesity.

2. Schedule breaks

The body and mind are like machines, and reasonable breaks can make work longer. If you work late all the time, it will strain your body. Body function aging, decreased immunity, easy to induce sudden death. To develop a regular habit of going to bed early, combined with work and rest, ensure 8 hours of adequate sleep every day, improve sleep quality, help the body secrete growth hormone, can make the body can work more effectively during the day, reduce the chance to get fat, the body will become young.

3. Keep exercising

Healthy and unhealthy, the difference between the two, no matter in the body, physique, or in psychology, health has its positive significance. Exercise can promote cell regeneration, improve immune function, resist stress and contribute to longevity. People who exercise 2-3 hours more than 3 times a week live longer than those who don't.

Two, want to be healthy, what kind of eating habits

1. Different calorie intake

Working out is a way to increase muscle mass, and during exercise, our energy output increases. In order for your muscles to get enough energy, eat 10 to 20 percent more calories at a muscle meal than usual. Weight loss is fat loss, the goal is to reduce excess fat in the body. Reducing weight should reduce caloric intake appropriately, make enough quantity of heat gap for the body, promote adipose combustion inside body. It is not advisable to diet excessively. A scientific diet should reduce calorie intake by 300-500 kcal to meet basic metabolic needs and avoid body hunger.

2. different nutrition collocation

We need all three nutrients, so we need a balanced intake of nutrients and a varied diet, not just one, with slightly different proportions of muscle gain and weight loss. Muscle building foods: protein: fat ratio 5:3:2, fat loss Carbohydrates: protein: fat ratio 6:3:2.

3. Add good protein

Whether it is to increase muscle, reduce fat, in the fitness should pay attention to add protein. Under normal circumstances, the adult is better than 0.8-1G protein per kilogram of weight, the person who reduces fat can increase to 1-1.2g protein, the person who increases muscle can increase to 1.5-2G protein. Best to eat eggs, dairy products, milk, chicken breast, salmon, shrimp, beef, lean meat and other food. Break protein into multiple meals to increase absorption.

4. Maintain a low-fat, healthy diet

Oil is an essential nutrient for the human body and many foods also contain oil. Moderate intake of fat is beneficial to the synthesis and development of hormones in the body, but excessive intake is easy to cause fat synthesis and increase the metabolic burden of the body. Health care diet should pay attention to keep low oil cooking, cooking oil can not exceed 25 grams per day, avoid heavy taste, away from frying and other practices, do not eat all kinds of butter, chocolate and other high fat food. Balanced nutrition, supplement the human body needs a variety of vitamins, minerals, trace elements, to adhere to the principle of fitness food diversification. Eat more vegetables such as brown rice, oats, sweet potatoes, potatoes and huai han. Eat more radishes, cabbage, broccoli, cabbage, lettuce and okra, and rotate different ingredients every day.

Three, fitness movement

1. Kneel push-ups (one set of 15)

The exercise effect of this action is better to chest muscle, abdominal heart and arm muscle. Kneel on the yoga mat and extend your arms to support your body. With your hands and knees as the fulcrum, stretch your back, pull in your stomach, bend your knees, and straighten your arms when your chest touches the floor.

2. Lean and row (30 seconds)

This exercise works well for the muscles in the back and upper abdomen. Bend down, straighten your chest, and lift your pectoral muscles off the floor. Legs straight, arms up, elbows bent back. Focus on your lower back muscles and contract your shoulder blades.

3. Squat jumping jacks (one set of 15)

This is about strengthening the muscles in the hips and legs. First, feet slightly open, back straight, arms clasped chest, then back squat, when thighs parallel to the floor, to restore the effect. To return to the position, put your feet on the floor, spread your hands up, and land with your feet together.

Conclusion: For people, physical health is the most important. Nowadays, people create wealth by constantly overdrawing their bodies, but this is a wrong choice. In life, we need to ensure our health.