2020 Healthy Living Guide to Keep You Away from Illness (Vegan Version)!

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                     What details should be paid attention to in the daily diet?      

How to improve sleep quality? ……

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Food and drink01Eat breakfast on time:Reduces the risk of stroke

In April 2019, the Journal of the American College of Cardiology (JACC), a top international medical journal, published a study that proves thisPeople who never ate breakfast had a significant increase in all-cause and cardiovascular deaths, especially from stroke.

The results showed that people who never ate breakfast had an 87% increased risk of cardiovascular death, a 19% increased risk of all-cause death, and a 239% increased risk of stroke compared to those who ate breakfast every day.

02Eat enough 25 kinds:Reduce cardiovascular and cerebrovascular diseases

The "Healthy China Initiative (2019-2030)" recommends that there are no less than 12 types of food intake per day. The Dietary Guidelines for Chinese Residents recommend averageConsume 12 or more foods per day and more than 25 per week. You can refer to the Vegetarian Balance Pyramid

Consuming more fruits, vegetables, legumes and their products with high levels of vitamins and minerals, as well as foods rich in plant protein and unsaturated fatty acids such as fungi, algae, nuts, etc., such a dietary pattern is conducive to reducing the risk of hypertension, cardiovascular disease, colorectal cancer and other diseases.

03Thickness and Thickness Matching:Prevent disease

Moderate consumption of whole grains can prevent diseases, because cellulose can inhibit the absorption of cholesterol, reduce hyperlipidemia, promote intestinal peristalsis, prevent constipation, and a large amount of B vitamins contained in whole grains, especially vitamin B1, can prevent beriberi.

It is usually recommended to coarse grain: fine grain = 1 serving: 3~4 servings, for example, when making two rice, millet accounts for about 1/4 of the total, corn nest, cornmeal accounts for about 1/4, etc.

04Insist on 8 points of fullness:The heart is better

Many patients with coronary heart disease have sudden angina pectoris or even myocardial infarction after a full meal, because too much food, especially high-protein and high-fat foods, is difficult to digest, which makes the abdomen swell and uncomfortable, and the position of the diaphragm is elevated, thus limiting the normal contraction and relaxation of the heart and increasing the burden on the heart.

When digesting food, more blood from the whole body is concentrated in the gastrointestinal tract, making the coronary blood supply even more insufficient, which can easily induce angina, arrhythmia, and even acute myocardial infarction and endanger life.

05Three flavors minus:Prevent a variety of chronic diseases

In 2017, the National Health and Family Planning Commission proposed a healthy lifestyle of "three reductions and three health", that is, salt reduction, oil reduction, sugar reduction, healthy mouth, healthy weight, and healthy bones. This is also an important part of the National Healthy Lifestyle Action (2016~2025), each of which is closely related to the prevention and control of chronic diseases.

Sleep01There is a nap:Protects the heart

Winter naps can relieve fatigue and replenish yang energy. During naps, it is the time when the heart meridian is in season, which can protect the heart and recuperate. However, the weather is getting colder and colder, so you should do a good job of keeping warm during naps.

02Drink a glass of warm water before bed:Reduce myocardial infarction

The human body sweats when sleeping, causing the water in the blood to decrease and the viscosity of the blood to increase. Drinking 200 ml of water at night for the elderly can reduce blood viscosity in the morning, maintain smooth blood flow, and prevent thrombosis.

03Go to bed on time:Extend life

Living habits01Get up slowly:Prevents blood clots

02Squat on time:Promotes excretion

03Walk around every day:Promotes blood circulation

04Quit smoking and alcohol:Prevent cancer

Good living habits can be healthy!

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网址：2020 Healthy Living Guide to Keep You Away from Illness (Vegan Version)! https://www.yuejiaxmz.com/news/view/1357713

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