Eat well, sleep well, exercise regularly ... Healthy lifestyles are accompanied by you

Health lifestyle

Everyone is the first responsible person of health,

Both should adhere to a healthy lifestyle.

So,

What is a healthy lifestyle?

May wish to start from the following points

Healthy diet, regular activities,

Stay away from tobacco, stay up late and reduce stress.

Children and adolescent

Scientific diet and exercise, rules, bed and getting up help healthy growth

Maintaining healthy living habits is essential for the growth and development of children and adolescents.

Diet

Reasonable diet, grain, at least 1/3 of the whole grains, rich fruits and fruits, animal foods (or fish, poultry meat and eggs) and nuts should be appropriate. Eat soy products often. The above dairy products (fresh milk, yogurt or cheese, etc.).

Buy food and label, buy less high oil, high salt, and high sugar snacks. Light diet, eat less spicy strips, potato chips, mustard, pickles and sauce foods. Drink boiled water, do not drink or drink less sugary drinks, and stay away from alcohol.

Movement

Relying on scientific guidance and help, step by step, moderate force and regular exercise. Encourage medium intensity and above exercise of more than 1 hour per day. Cultivate sports skills and interests, find a form of sports that suits you, persevere, and form habits.

Reduce the time of sitting, and take the initiative to leave the seat for outdoor activities during the break.

Follow the laws, combine aerobic exercise and anaerobic exercise, encourage comprehensive exercise and diverse forms. Participate in easy and pleasant collective movements and positive sports competitions.

Aspect

Cultivate children and adolescents from childhood to develop good sleep habits, combine the laws of rest and work, and create a living environment that is easy to sleep, relax, reduce stress before going to bed, and ensure sleep time and sleep quality.

Elderly

Nutritional balance, moderate exercise, sufficient sleep

Maintaining a healthy lifestyle is also important for the elderly. Elderly people should pay attention to nutritional balance, sensory function, physical function, cognitive ability (including depression, stress and emotional needs), sufficient sleep, and environmental factors.

Three minus and three health, balanced nutrition

Successive protein intake is the primary measure to prevent and improve malnutrition. Protein intake should be distributed in the daily 3 to 5 meals, and the proportion of high -quality protein (including brightein, etc.) should account for at least 50%. If the elderly decreased appetite and the digestive absorption ability, a small amount of meals can be adopted, and these high -quality protein foods are softened and rotten by steaming, cooking, stewing, stewing, stewing, and steeping, and arranged in a day of dinner.

In addition, the elderly often suffer from a variety of chronic diseases. They should restrict the intake of salt and fat. The salt should not exceed 5 grams per day, and 25 grams of cooking oil can be used. You can use quantitative salt spoons and oil pots when preparing foods. In addition, we must be alert to the intake of "invisible salt", such as soy sauce, bean paste, tofu milk and pickles. The salt content of such foods is high, and the elderly should choose carefully. The elderly should drink as little or not drink as possible, and any form of alcohol is not beneficial to human health. At the same time, it is necessary to control the intake of sugar. It is recommended to choose less processed foods with sugar, such as sweet beverages, biscuits, pastries, etc.

Persist in exercise

Elderly people should insist on doing aerobic exercise, resistance exercise and whole body coordination, such as sitting legs, static squatting, and pulling elastic bands; they should participate in outdoor activities to increase sun exposure time.

Develop and adhere to a healthy lifestyle

From now on!

source:

"Children and Adolescent" Three Goods "Promoting Health Initiative", "Three Reduction and Three Health" Core information, Health China, Health Times

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