Water shortage: they drink less water. So whatever it is, we must keep a balance.
Hainan University Health Care Knowledge Album for the Elderly
Details decide to live a hundred years
Summary: For a good lifestyle, balance is the foundation, moderation is the core, persistence is the foundation, and details are the key. In a word, details decide to live a hundred years.
details decide to live a hundred years
"Life lies in sports", which is a well-known saying. Others say that "life lies in stillness", "life lies in nutrition" and "life lies in comfort". From the nature of life phenomena, these are all one-sided. What is the essence of life? What does health and longevity depend on? From ancient times to the present, people are exploring from home to abroad. Qin Shihuang did not find the elixir of life. In 4 years, China experienced 67 dynasties and 446 emperors. Only nine emperors, including Wu Zetian and Qianlong, lived in seventy years of age. Others are short-lived, with an average of 42 years. It stands to reason that their supplements, medicines, nutrition and life are superior, but their life expectancy is not as long as that of ordinary people. Why? Modern science has proved that the key is lifestyle. The World Health Organization (WHO) clearly announced: "Health genetic factors account for 15%, social factors account for 1%, medical conditions account for 8%, climate conditions account for 7%, and lifestyle accounts for 6%". Studies have proved that a good lifestyle can reduce the incidence of hypertension by 55%, stroke caused by hypertension by 75%, diabetes by 5%, cancer by 1/3 and infectious diseases by more than 5%. Life lies in balance, balance can lead to health and longevity, and imbalance will lead to illness, cancer and even death. Everything in the universe follows this truth, which is the eternal law of all life in the universe. Confucius' doctrine of the mean, Laozi's Taoist theory, Yin-Yang and Five Elements of TCM, and international health declaration are all balance theories.
Lao Tzu has already pointed out: "My life depends on my absence from the sky", and "great things in the world must be done in detail". In other words, your life is completely in your own hands, especially the details of life. Life is like a chess game. One wrong step and you lose everything.
do you believe that eating dumplings suffocates people? Just ask to chew slowly and don't gobble up this detail. Who would have thought that it would cost a life? Recently, there have been reports of choking on rice cakes. People who are a little confused fall down beside the chessboard because they are angry at playing chess. Everyone said to protect the forehead, vest and foot, not to catch cold and avoid catching a cold, but some people didn't care. They washed their heads and blew them at the tuyere and caught a cold. They were diagnosed with viral myocarditis in a few days, and then arrhythmia appeared. Finally, in order to save their lives, a pacemaker was installed in emergency surgery. So small doesn't care about big trouble. Everyone says that smoking is absolutely bad. Some people say that people who have lung cancer and sudden myocardial infarction, as well as non-smokers, take care of them in turn, and they want salty oil when eating jiaozi in daily life. After dinner, they sit on the sofa and eat red peanuts and watch TV. As a result, lung cancer has not been found, but myocardial infarction has been found. They have done emergency surgery and installed two stents in their hearts, built a bridge and almost put their lives in it. What's more, in the shower, the right hand holds the lit cigarette high and the left hand is scrubbing the body. This is not a fictional joke. It does happen. The client is still a doctor. He has had three strokes, but he can't stop smoking without a stroke! I once rescued a Gao Qian, who suddenly collapsed at the door of the toilet at night. His wife said, "He should pay attention to the details of getting up for three and a half minutes." Maybe nothing will happen! An old comrade burned meat on the gas stove and forgot to bring his key when he went out. When he remembered that he was in a hurry to have a heart attack, he was taken to the hospital. When his son came home, the house was full of burnt smell and the pot burned through. Do you think this would happen if you turned off the gas and brought the key? How important the details are. I also met an old man who was almost 9 years old. Twenty years ago, he couldn't raise his hand to comb his hair because of shoulder pain. The treatment of scapulohumeral periarthritis was ineffective. My son took him to Shanghai from thousands of miles away, and found kidney cancer in time through a comprehensive physical examination. Early detection, early diagnosis, early surgery and cancer were cured. But twenty years later, the old man went to Shanghai again, worried that it would be inconvenient to go to the toilet on the train and trouble his family. On a hot day, he controlled drinking water, drank less water and ate oily desserts. As a result, he had a stroke as soon as he arrived in Shanghai. If you don't pay attention to the details, it will affect your health. There are too many examples, American scientist m? F? Derro said, "Details are the devil". Details determine health, details determine life.
From the perspective of health care, the key to health care is detail, and the core is moderation, regardless of eating, drinking and exercising. Old people know best. If they eat a little more at night, their stomachs will feel uncomfortable and their sleep will be affected. Can they not get sick for a long time? Stomach disease, fatty liver, gallstones can not find him? The basis of health care is persistence. No matter how good the health care trick is, if you fish for three days and dry the net for two days, it will be in vain if you can't persist. Some people think of the importance of exercise and start running, but they can't persist in a few days. After a period of time, others will be good at playing Tai Ji Chuan and dancing Tai Chi sword. He practiced again, but after half a month, he couldn't persist, and the exercise became empty talk. For the sake of health, we must make up our minds and strengthen our perseverance. We say that the foundation of health preservation is persistence, the core is moderation, the key is detail, and the balance is fundamental. From the essence of life, it is all about balance, so as to live a hundred years.
Let me talk about balance from the perspective of details. Balance is instantaneous, but it is eternal. Everyone should strive to make a good balance, mainly nutritional balance, dynamic and static balance, environmental balance and psychological balance.
I. Nutritional balance
Nutrients are the material basis of life, without which there is no health. The adult body is no longer growing, so we should decide the intake of heat energy according to the consumption of heat energy, that is, "live within our means", so as to make the body's heat energy balance, so as to maintain proper weight and health. If you eat too much or too little, and the proportion is wrong, you will lose your balance and be unhealthy. In order to balance nutrition, the diet must be reasonable. The Dietary Guide for China Residents clearly points out that (1) there are various foods, mainly cereals; (2) Eat more vegetables, fruits and potatoes; (3) Eat milk, beans and bean products every day; (4) Eat a moderate amount of lean meat from fish, eggs and poultry, and eat less fat and meat oil; (5) Eat a light and low-salt diet; (6) The food intake should be adapted to physical activity, and the appropriate weight should be maintained; (7) drinking limit; (8) Eat clean and hygienic food. In addition, three meals are reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 3%, 4% and 3% of the total energy respectively.
in line with this, scientists put forward the dietary pyramid. Tufts University in the United States recently made new changes and changes in the past dietary pyramid for the elderly. Originally, the bottom layer was 6 portions of cereals, but now the bottom layer is 8 portions of liquids such as water and fruit juice (about 2 ml). Polycellulose is emphasized at every level of the pyramid, and whole grains emphasize whole grains, coarse grains and brown rice. Replace meat with green beans, lentils and broad beans at least twice a week. The ratio of fruits and vegetables is 5: 2. Advocate foods with high nutrition and high density, such as spinach, lettuce, potatoes, pumpkins, celery, cucumbers, apples, oranges, strawberries, peaches and apricots. Emphasize that the top of the tower strictly limits the intake of fat, oil (25g), sugar (1g) and salt (6g). Put up a small flag at the top of the original pyramid as a reminder, that is, you should supplement some nutrients, such as vitamins A, D, B12, E and iron. However, nutritionists emphasize that in addition to a glass of milk in the morning, the elderly can also add a glass of milk in the evening.
two simple and popular sentences are popular in nutrition, "one, two, three, four, five; Red, yellow, green, white and black ". "One" refers to a glass of milk or yogurt every day. "Two" means two or two grains per meal. "Three" refers to three servings of protein a day, each serving refers to two servings of meat (lean pork, beef and mutton, or chicken and duck meat or fish and shrimp) or two servings of bean products or one egg. "Four" refers to four sentences, coarse and fine (coarse and fine grain collocation), neither salty nor sweet, three or four or five meals, seven or eight full. "Five" refers to eating 5 grams of vegetables and fruits every day to keep the body in a weak alkaline state, which is helpful for preventing diseases and cancers. "Red" refers to tomatoes, red wine (within 1ml) and so on. "Yellow" refers to pumpkins, carrots, soybeans, corn and so on. "Green" refers to green tea, dark green vegetables and so on. "White" refers to oats, water bamboo, white radish and so on. "Black" refers to mushrooms, black fungus, black sesame and so on. Actually, it means that the variety of food should be diverse, at least 1 kinds should be used every day, and it is best to change the pattern every day, which is conducive to nutritional complementarity. To be "three far and three near", stay away from three whites (sugar, salt, animal oil) and three blacks (black fungus, black sesame, mushrooms). From the point of nutritional value, four legs (pigs, cattle and sheep) are not as good as two legs (chickens and ducks), and two legs are not as good as no legs (fish, etc.).
These two sentences concretize a reasonable diet and a balanced nutrition, which is easy to remember. If you follow these two sentences, you can basically achieve a balanced nutrition.
To ensure a reasonable diet and balanced nutrition, we should also pay attention to the details.
1. What is the best oil to eat?
Fat is an essential nutrient for human body, but it should not be too much. To maintain a nutritional balance, fat is high in saturated fatty acids and cholesterol, and should be eaten as little as possible. Although edible vegetable oil contains less saturated fatty acids, it should not be eaten more. Generally, 25 grams per person per day is enough.
The quality of oil is at least free of aflatoxin, chemical residues and metamorphic components. It is best to adopt scientific physical squeezing technology to produce oil.
Whether the oil is good or not depends on the fatty acid content. The standards required by international nutrition are:
(1) The content of saturated fatty acids in the oil should be below 12%, otherwise it will also cause cardiovascular and cerebrovascular diseases such as hyperlipidemia, hyperviscosity and atherosclerosis.
(2) Polyunsaturated fatty acids are divided into two components, one is Asian acid and the other is linolenic acid, which cannot be synthesized in vivo. It can only be taken from drinking water, so nutritionists call it an essential amino acid. Vegetable oil is the main source of essential amino acids, which is rich in seafood, walnuts, fish and green leafy vegetables. And there should be a certain proportion, which should be 4: 1 (preferably 1: 1). Normally, you can eat 3 ~ 4 grams and 1 gram every day to balance. However, the ratio of the two is 25: 1, which is only 1/1 of the required amount, resulting in imbalance, which is unfavorable to the health. The content of linoleic acid and linolenic acid in oil should be lower than 15% and higher than 2.5% ~ 3%.
Recently, it has been found that vegetable oil produces an artificial molecule, namely trans fatty acid, which is worse than saturated fatty acid. In the past, when eating cream cakes, the saturated fat of cream was bad, and foreign countries made margarine cakes with vegetable oil. Now it is found that this trans fatty acid is even worse. Now I have to eat fresh milk cake.
(3) Monounsaturated fatty acids can be converted from carbohydrates in vivo, and the content in oil should be higher than 7%. It can increase high-density lipoprotein (good cholesterol) and reduce low-density lipoprotein (bad cholesterol), so it has the functions of protecting cardiovascular and cerebrovascular systems and reducing the incidence of diabetes and cancer. Wild tea oil and olive oil contain the highest monounsaturated fatty acids (72? 8%), with the lowest saturated fatty acid content. It is the most ideal edible oil. Followed by sesame oil, peanut oil and soybean oil.
2. How much salt is the best?
sodium contained in salt is an indispensable element in human body. But salt is also the most harmful to health. Generally speaking, the sodium contained in food in one day is enough for the body, and eating less salt does not hinder it. One person should not exceed 6 grams a day at most. It is best for a family of three not to exceed one catty in January. This limit should also include soy sauce and pickles. A piece of soy bean curd contains 4 grams of salt, and the alkali in the steamed bread is also sodium. MSG also contains sodium. Everyone should eat less.
3. What food is the best to eat?
the world health organization (WTO) has published the list of the best foods studied for three years.
the best fruits: papaya, strawberry, orange, tangerine, kiwi, mango, apricot, persimmon, apple and watermelon.
the best vegetables: sweet potato, asparagus, cabbage, cauliflower, celery, eggplant, carrot, shepherd's purse, Flammulina velutipes and Chinese cabbage.
Best meat: Except fish, the fat content of geese and ducks is not less than that of livestock meat (pigs, cows and sheep), but their chemical structure is close to olive oil, which is beneficial to the heart.
Recently, authoritative experts in national nutrition selected ten kinds of healthy foods: (1) soybeans and soybean products (tofu, soy milk, soy milk); (2) Cruciferae vegetables, such as cauliflower, cabbage and Chinese cabbage; (3) milk and yogurt; (4) marine fish; (5) tomatoes; (6) Mushroom foods such as auricularia auricula; (7) green tea; (8) carrots; (9) Buckwheat; (1) poultry eggs.
4. What foods are bad to eat?
(1) Food to be restricted: high-alcohol liquor; Smoked food (roast beef and mutton, bacon. Ham, bacon, etc); Pickled food (pickles, pickles, pickled mustard tuber, pickles, etc.); Fried food; Sugary drinks. (2) Foods that should be eaten less: preserved eggs, stinky tofu, instant noodles, French fries, fried dough sticks, monosodium glutamate, popcorn, animal viscera (especially brain and liver), jelly and vermicelli. (3) Foods that should not be eaten as much as possible: foods containing more food additives, flavors, pigments, pesticides and preservatives; Fish raised in fish ponds (including antibiotics); Animal meat promoted by hormones and chemical nutrients; Canned food, fresh food; Fruits and vegetables shipped from polluted areas. (4) Never eat food: green tomatoes; Sweet potato with long spots; Germinated potatoes; Rotten ginger; Rotten cabbage; Green beans and beans that are not ripe; Fresh day lily; Pickles that have not been marinated thoroughly; Deformed melons and fruits; Deteriorated sugarcane; Moldy tea; Mildew peanut; Deteriorated tremella; Dead crabs, dead eels, shrimps with separated heads, clams and foods with poor quality and deterioration.
5. how to clean pesticides on fruits and vegetables?
according to the data of the Ministry of agriculture, the annual consumption of pesticides in China is 8-1 million tons, of which chemical pesticides used in crops, fruit trees and flowers account for about 95%. Although a bumper harvest is guaranteed, it pollutes the environment and poses a threat to health. So, how to get rid of these pollutions? The methods are as follows: (1) Soaking in clean water for 3 minutes can reduce pesticides by about 3%. (2) Decomposition method: after cleaning, add salt or edible alkali into water (concentration of 1g/1ml water), soak for 5-1min, then rinse with clear water and cook. (3) heating method: after cleaning, soak in boiling water for 2-3 minutes. (4) Peeling method, peeled vegetables should be peeled. (5) Storage attenuation method, pesticides can be decomposed over time. Pumpkin and wax gourd can be stored for 1 ~ 15 days.
6. How to cook nutrition?
(1) temperature. It is not that the higher the temperature, the more nutrient loss. It has been proved that when cooking at 66 degrees, 9% of vitamin C in spinach is lost, while at 95 degrees, only 18% is lost. The reason is that the mold that decomposes vitamins at 5 ~ 65 degrees is more active, but above 7 degrees, this mold is inhibited and vitamins are no longer destroyed. Therefore, stir-frying in a big fire with a little vinegar can avoid vitamin damage.
(2) time. The longer the cooking time, the more nutrients are lost. Therefore, there are many nutrients in vegetable soup, which should not be poured out. The saturated fatty acids in pork are reduced by 3% ~ 5% and the unsaturated fatty acids are doubled after 1 ~ 2 hours of slow cooking.
(3) water quantity. Don't drink soup with less water, otherwise, the nutrition will be poured out.
(4) appliances. Aluminum pot releases aluminum, destroys vitamins and is prone to dementia. Cooking should be made of iron or stainless steel pot. It is better to store vegetables, broilers and fish without additives in glass containers or porcelain.
(5) method. Steaming is destructive,