The ancestors once preached: "Five grains are for nourishment, five fruits are for help, five animals are for benefit, and five vegetables are for supplement. The smell is combined and taken to replenish the essence." In current scientific terms, it is called the "complementary effect" of protein, which means that in order to obtain various nutrients necessary for the human body, we must pay attention to the reasonable combination of food, and avoid eating meat instead of vegetarian or vegetarian instead of meat. At the same time, a reasonable combination can also improve the physiological value of protein, because various proteins are composed of multiple amino acids. A certain amino acid that protein A lacks is exactly contained in protein B, and what protein B lacks is exactly contained in protein A. contain. For example, when wheat, millet, soybeans, and beef are eaten individually, their physiological values ??are 67, 57, 64, and 76 respectively. When eaten together, their physiological values ??can reach 89, which greatly improves the utilization rate of food protein. Otherwise, it is not utilized. The protein is excreted from the body, and the work is in vain, which is quite like the text "A Douban's Journey" that I once read when I was a child. In fact, the staple food in northern my country is mainly grains (rice is the main staple food in the south). Regardless of factors such as climate, water and soil, the protein intake is close to or reaches the physiological value of complete protein. Therefore, northerners are generally strong and tall, with ruddy faces. Recently, with the affluence of life, a considerable number of children in cities have become obese. The crux of the problem is an abnormal appetite for certain types of food. Due to its extraordinary ability to absorb and utilize certain nutrients, it is essentially different from the excess heat energy and fat deposition that cause obesity in adults. Their dietary structure should be adjusted and controlled in a timely manner.

When I was young, I once knew that a man had a weird habit. He often swallowed some wall soil, which was puzzling. In fact, from the perspective of dietary nutrition, it was due to excessive stomach acid. He accidentally discovered that the wall soil was mixed with lime. After swallowing soil, the human body feels comfortable and achieves the purpose of acid-base neutralization. Nowadays, only a few soda tablets can solve the problem. At that time, when there was a lack of medical treatment and medicine, the human body's own repair and adaptability to the environment are amazing. Now that the environmental conditions are getting better, the human body's awareness of self-adaptation and self-improvement has gradually faded and weakened, but it has not disappeared. For example, a person who does not know how to eat chili peppers may like chili peppers if he has lived in Sichuan for a long time and often eats spicy food. A person who eats more meat for a long time will have increased activity of enzymes that digest protein and fat in his body. For a long-term vegetarian, the amylase activity in the digestive juice will increase, while the protease and lipase activities will decrease. Therefore, the central nervous system plays an important role in the body's intake, digestion, absorption and utilization of nutrients. Avoid feeling melancholy, reading books or newspapers, or thinking about other issues while eating. If possible, you can listen to some relaxing and pleasant music before eating. It is more enjoyable to dine in a restaurant with sufficient light, air circulation, moderate temperature and elegant decoration. And yourself

People cannot live without food. However, there is much to be done on how to make diet more scientific and beneficial to health. First of all, we must correct some of the bad eating habits that we have long accepted and even relied on. The so-called disease comes from the mouth, generally refers to eating or drinking unclean, pathogenic, spoiled, toxic food, water or drinks, etc., such as eating the wrong thing, food poisoning, alcoholism, etc. Food such as peanuts and rice are stored for too long and improperly stored. It causes mildew to produce aflatoxin, which can make people sick if they eat it, and may even cause cancer. In a broad sense, the onset of disease through the mouth also reflects a person's eating habits. Children are inattentive when eating and swallow dates wholeheartedly, often causing bones to puncture their esophagus; swallowing things without chewing them slowly can cause bloating, indigestion, and can also lead to diseases.

It is said that middle-aged and elderly people in Chaoshan area are prone to esophageal cancer. Medical scientists have studied this over and over again and come to a tendentious conclusion. It is believed to be related to the local people's love of drinking Kung Fu tea, hot porridge, eating salted fish, eating pickles and other salt-brained products. Tea, porridge, seafood, and vegetables are good things. The quality is good, but the way of eating is not scientific enough. For example, tea or porridge is too hot. It can chronically burn the esophagus and cause inflammation; if food is salted for too long, the protein will be denatured to produce toxic chemicals. Chemical substances that are originally within the allowed range of regulations accumulate due to food cravings, causing damage to the human body in the long run. This has nothing to do with the food itself, but bad eating habits. Some people like to eat high-fat foods. Such as lard, butter, pork belly, pork legs, steaks, fried foods in animal oil, etc. They think high-fat foods are tasty, smooth and delicious.

Who knows that long-term consumption of high-fat meals may lead to atrophy of the human thymus and lymph glands, suppression of the immune function of lymphocytes, and cancers such as breast cancer, intestinal cancer, prostate cancer, pityriasis, hyperlipidemia, coronary heart disease, and hypertension. The incidence rate will increase significantly.

The problem of partial eclipse and refined eclipse among children is also quite prominent, and the doted "little emperor"... They tend to eat sweets and snacks, and disdain "coarse food", but they are always happy with their favorite foods. On the other hand, the food is too refined, such as refined rice, refined noodles, refined cakes; malted milk extract, ginseng royal essence... which will always keep the gastrointestinal tract in a "young vertebrae" state. As a result, the dietary structure is out of balance, which can easily lead to a lack of vitamins, fiber, minerals, and trace elements and cause illness. At the same time, reduced resistance can also easily cause the body to be invaded by bacteria and viruses and cause illness.

Changing bad eating habits is of great benefit to health, but it is not easy to do because it is said that habits become natural, and if they are accumulated over time, it is difficult to return. It takes some determination. While cultivating good eating habits, you should also understand the original bad habits and then change and improve them. If you like to eat hot food, it is not troublesome to wait for a while until it cools down before eating it. Experts believe that you should not consume certain types of food industrial products or pickled foods for a long time or in large amounts, so that harmful chemicals will not easily reach the level of causing harm to the human body, and it will also allow the body to have time to remove harmful substances. Parents should consider their children's diet more comprehensively, and children should not have the final say at the dinner table. In addition, take your time when eating, and have enough time and mood to chew and taste the food. Helps digestion.

Healthy Diet Pyramid

Food is the most important thing for people. After solving the problem of food and clothing, people are paying more and more attention to the magical mysteries hidden in various delicacies. In order to get more nutrients from their daily diet or to change their own health problems, people are becoming more and more picky and demanding about food, because every decision is very important to us. affecting human health.

Twenty years ago, the United States Department of Agriculture began to establish a daily food pyramid based on the "Dietary Guidelines for Americans". At the beginning of this year, a new version of the food pyramid was launched, correcting some omissions in the past. It is reported that the builders of the pyramid include scientists, nutritionists, staff, and consultants. Experts from the Harvard School of Public Health have established a new healthy eating pyramid based on the most scientific evidence available and based on the relationship between food and health. It fixes the fundamental holes in the USDA Food Pyramid and provides better advice on what to eat.

The healthy eating pyramid is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what and how people eat, and how the food they eat affects their health. Looking up from the base of the healthy eating pyramid, these include:

Whole grain foods (in most meals)

The body needs carbohydrates for energy, the best source of carbohydrates It’s whole grains, such as oatmeal, thick bread, and brown rice. They contain bran and germ, as well as energy-rich starch. The body takes longer to digest whole wheat than direct carbohydrates such as white bread, which will keep the body's blood sugar and insulin at a reasonable level and will drop soon. Good control of blood sugar and insulin levels can reduce the body's hunger and prevent the occurrence of type 2 diabetes.

Vegetable oil. The average American gets 1/3 of their daily calories from fat, so it makes sense to put them in the lower part of the pyramid. Note that what is specifically specified here is vegetable oil, not all types of fats. Healthy unsaturated fats come from olive, soybean, corn, sunflower, peanut and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve body cholesterol levels, but are also effective in preventing potential sudden cardiac death and myocardial infarction.

Vegetables (lots of them) and fruits (2 to 3 times a day).

Eating more vegetables and fruits can effectively prevent the occurrence of heart disease and angina pectoris; prevent various cancers; lower blood pressure; alleviate intestinal diseases called diverticulitis; prevent and treat cataracts and glaucoma. For those over 65 years old For the elderly, these two eye diseases are the main causes of blindness in the elderly.

Fish, poultry, eggs (0 to 2 times a day).

This is the main source of protein.

Numerous studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat and are also a good source of protein. Eggs, a food that has long been demonized because of their relatively high cholesterol content, are actually a great breakfast option, much better than fried sweet or flour bagels.

Nuts and shelled beans (1 to 3 times daily).

Nuts and shelled beans are the best sources of plant protein, plant fiber, vitamins and minerals. Shelled beans include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fats, such as almonds, walnuts, pecans, peanuts, hazelnuts, pine nuts, etc., which can directly indicate that the food is good for the heart.

Dairy products and calcium substitutes (1 to 2 times daily).

To prevent and treat osteoporosis, you need to take in calcium, vitamin D, etc. Dairy products are the traditional source of calcium for Americans. In addition to foods containing saturated fats like milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk is equivalent to the saturated fat in thirteen strips of cooked bacon. If you like dairy, stick to fat-free or low-fat options. If you don't like dairy products, calcium substitute foods are a guarantee to ensure the daily calcium requirement of the human body.

Red meat and butter (use with caution):

These foods are placed high on the healthy eating pyramid because they are high in saturated fat. If you eat red meat every day, such as beef and lamb, trying fish or chicken a few times a week can improve your cholesterol levels. Likewise, you can switch from cream to olive oil.

Rice, white bread, potatoes, pasta, desserts (use with caution):

Why are these staple foods of all Americans placed at the top of the healthy eating pyramid? Because they can cause a rapid increase in the body's blood sugar, leading to weight gain and the occurrence of diabetes, heart disease and other chronic diseases. Whole-grain carbohydrates stabilize blood sugar, or at least increase it slowly without exceeding the body's normal levels, allowing the body to handle excess blood sugar.

Multivitamins:

Daily multivitamins and multimineral supplements are the body’s nutritional backup. Sometimes the foods we eat every day don’t provide all the nutrients our bodies need, and multivitamins can fill the nutritional gaps for even the most cautious eaters. Please choose genuine multivitamins.

Alcohol (moderate amount):

Drinking a little alcohol every day can reduce the risk of heart disease. Moderation is important. Alcohol is a double-edged sword, with both harm and benefits. For men, the balance point is to drink 1 to 2 cups a day, which does not refer to draft beer. For women, one cup a day is enough.

The Healthy Diet Pyramid summarizes the best dietary information today. It is not a castle in the air or static. With the development of the times and the deepening and diversification of research, the Healthy Diet Pyramid will keep pace with the times and reflect the latest information. , the most important research results.

Ten Best Diet Combinations

We should pay attention to the combination at the table. The correct combination can allow us to get more nutrients. Wrong combination will not only cause the food to lose nutrients, but may even harm the body.

Fish + Tofu

Function: Delicious flavor, calcium supplement, can prevent various bone diseases, such as rickets, osteoporosis, etc. in children.

Principle: Tofu contains a large amount of calcium. If eaten alone, its absorption rate is low. However, eating it together with fish rich in vitamin D can have a better effect on the absorption and utilization of calcium.

Pork liver + spinach

Function: Prevent and treat anemia.

Principle: Pork liver is rich in folic acid, vitamin B12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron. Eating two foods at the same time, one meat and one vegetarian, complement each other.

Mutton + Ginger

Effectiveness: A good tonic for winter, it can treat cold pain in the lower back, rheumatic pain in the limbs, etc.

Principle: Mutton can replenish qi and blood and warm kidney yang, and ginger can relieve pain and remove rheumatism. Eaten together, ginger can not only remove the smell of fishy mutton, but also help mutton warm yang and dispel cold.

Chicken + chestnuts

Function: nourishing blood and nourishing the body, suitable for people with anemia.

Principle: Chicken is a hematopoietic and therapeutic product, while chestnuts are important for strengthening the spleen. Roasted chicken with chestnuts is not only delicious, but also has a stronger hematopoietic function. The effect of roasting chestnuts with old hens is even better.

Duck meat + yam

Function: Nourish yin and nourish the lungs, suitable for people with weak constitution.

Principle: Duck meat nourishes yin and can reduce heat and relieve cough. Yam has a stronger yin-tonifying effect. When eaten with duck meat, it can eliminate greasiness and can also nourish the lungs

Lean meat + garlic

Function: Promote blood circulation, eliminate Physical fatigue and physical enhancement.

Principle: Lean meat contains vitamin B1. Combined with allicin in garlic, it can not only increase the amount of vitamin B1 leached out, prolong the residence time of vitamin B1 in the human body, but also promote blood circulation and speed up digestion. Eliminate physical fatigue and enhance physical fitness.

Egg + Lily

Function: Nourishing yin and moisturizing, clearing the heart and calming the mind.

Principle: Lily can clear away phlegm and fire and replenish deficiency and damage, while egg yolk can remove troublesome heat and replenish yin and blood. Eating them together can better clear the heart and replenish yin.

Sesame + kelp

Function: beauty, anti-aging.

Principle: Sesame seeds can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify the blood and promote the synthesis of thyroid hormone. If eaten together, the beauty and anti-aging effects will be better.

Tofu + radish

Function: Good for digestion.

Principle: Tofu is rich in plant protein. Eating too much may cause indigestion for people with weak spleen and stomach. Radish has a strong ability to aid digestion. Cooking it with tofu can absorb a large amount of nutrients.

Red wine + peanuts

Function: Good for the heart

Principle: Red wine contains aspirin, and peanuts contain the beneficial compound white alcohol. Eating the two together can prevent thrombosis and ensure cardiovascular smoothness.

Must-know dietary knowledge

1. Eating late night snacks frequently will cause gastric cancer.

2. You can only eat four eggs a week.

3. The concept of drinking water after a meal is wrong. Fruit should be eaten before meals.

4. Do not add eggs and sugar when drinking soy milk.

5. Do not eat tomatoes on an empty stomach, it is best to eat them after meals.

6. Drink a glass of water when you wake up in the morning to prevent stones.

7. Don’t eat three hours before going to bed.

8. Drink less milk tea.

9. Freshly baked bread should not be eaten immediately.

10. Don’t drink more than one drink a day.

11. Drink eight glasses of water every day.

12. Don’t drink more than two cups of coffee a day.

13. Eat less fatty foods.

14. 10 kinds of foods that will make you happy when you eat them: deep-sea fish, banana, grapefruit, whole wheat bread, spinach, garlic, pumpkin, low-fat milk, chicken, and cherry.

15. Correct eating habits: eat like an emperor in the morning, eat like a commoner at noon, and eat like a beggar at night.

Ranking 1 of the most popular sports in the world, football

The most important and popular sport in the world, it is the first sport in European and South American countries, and almost the most important sport in Africa. , also popular in China, Japan, Korea and the Middle East.

Disadvantages: Not very popular in India, the United States and Canada, women's football is not as popular as men's football.

2. Basketball

The second most popular sport in the world, it is one of the most popular sports in the United States and Canada, and the second most important sport in Europe, Brazil, Argentina and China. It is the first movement in Lithuania, Turkey, Greece and Israel.

Disadvantages: Sports for tall people are not very popular in Africa, the Middle East, India and East Asia.

3. Racing (F1, cross-country, etc.)

The highest-rated event

Disadvantages: Some people do not think this is a sport.

4. Tennis

A widely developed world sport, the four major Opens and the Davis Cup are all major events in the world and are the most popular women's events in the world.

Disadvantages: It is a middle- and upper-class sport.

5. Track and field (including swimming)

The World Championships is the third largest event after the Football World Cup and the Olympic Games

Disadvantages:... In Latin America and the third World states are less popular.

6. Golf

Another global sport, it is widely played around the world, especially in the United States and Europe.

Disadvantages: A sport for high-level people

7. Boxing

Some people think that boxing is the second most popular sport in the world, but it relies too much on the boxers themselves.

Disadvantages: High risk, only a few games can attract the attention of the world.

8. Baseball

America’s No. 1 sport.

Disadvantages: A regional sport, popular only in the United States, Venezuela, Central America, Puerto Rico, Cuba and Japan. There are no World Cup games and the best athletes don't compete in the Olympics.

9. Volleyball (including beach volleyball)

A worldwide sport with people participating from all over the world. It is the second sport in Brazil, and women's volleyball is the second most popular women's sport.

Disadvantages: Many people participate, but do not pay attention to professional events, and the best players are not known to people and the mass media.

10. Hockey (including ice hockey, field hockey and roller hockey)

Another regional sport.

Hockey: The national sport and second most popular sport of India and Pakistan. Also a major Olympic sport.

Ice Hockey: Canada’s national sport is also popular in the United States, Russia and Northern Europe. Main events of the Winter Olympics.

Disadvantages: It is only popular in a limited number of countries. It is only played in Argentina in Latin America, and women's hockey is more popular than men's.

11. Water sports (surfing, sailing, windsurfing, etc.)

There are too many types, and they are only popular among the upper class. Surfing is popular everywhere.

Disadvantages: Competitive games are not noticed by the world.

12. Skiing

It is very popular in countries with snow, such as Northern Europe, the United States, Canada and Russia.

Disadvantages: There are many people playing, but the main event is not noticed.

13. Cricket

Another regional sport. Played in almost all former British colonies, it is the most important sport in India, Pakistan, Bangladesh, Sri Lanka and the West Indies, the national sport of the United Kingdom, and the third most important sport in Australia and the South.

Disadvantages: It is only a regional movement and has little development elsewhere. Not an Olympic sport.

14, Rugby

Regional sport. Developed in former British colonies and France. It is the first sport in New Zealand and the second sport in the UK, France and South Africa. Also popular in Australia.

Disadvantages: It is not an Olympic sport and is not even heard of in other parts of the world, especially the American continent, Eastern Europe, Asia and Africa.

15. Table tennis

A very important Olympic event. China’s national sport.

Disadvantages: In most countries it is only used as a leisure sport.

16. Fighting (Judo, Taekwondo, Karate)

It is also an important Olympic event

Disadvantages: Ordinary people do not understand its rules, so if they do not practice However, it is difficult to generate interest.

17, Bicycle

Mainstream project. An important event in the Olympic Games. Spain's number one sport.

Disadvantages: Watching the TV broadcast is boring.

18. American football

There is no World Cup competition for the popular sport in the United States. Of course, if there is, it will definitely be dominated by the United States.

19. Handball

The importance is only reflected in the fact that it is an Olympic sport. Popular in Germany, Sweden, Hungary and Spain.

20. Water polo

The importance is only reflected in the fact that it is an Olympic event. Popular only in Spain.

21. Bullfighting

Only popular in Spain and Mexico

22. Badminton

The importance is only reflected in the fact that it is an Olympic event. In many countries it is just a leisure sport. Indonesia’s national sport is popular in Malaysia.

23. Polo

Aristocratic sport. Popular only in Argentina.

24, Australian Rules Football

Australia’s number one sport

25, Irish Hockey

Only in the UK and parts of the US carry out.

26, paddle tennis

Only popular in Argentina and Spain, former Spanish President Aznar liked this sport.

27. Chess

is not a sport in the traditional sense.

28. Horse racing

Gambling is not a sport.

29. Shooting

is for hitting people, not a sport.

Calisthenics

The movements are simple and easy to learn, extremely dynamic and come in various forms. Under the accompaniment of fast-paced and powerful music, fitness activities can be performed to improve cardiopulmonary function, improve the body's aerobic metabolism, shape the body, create a good mental state, improve the basic quality of human movement, and adapt to external things. , among which the most favored by female friends is the effect of removing fat and losing weight. It is especially suitable for people with fat, slim, plump, and strong body types to practice.

Yoga

Integrate posture, breathing and thoughts closely, through body adjustment (correct posture), breath adjustment (correct breathing), mind adjustment, and use of consciousness to control the body Carry out self-regulation, strengthen body and mind and prolong life. Consciously focus on controlling breathing while unconsciously relaxing the body, making the body very supple and adjusting the central system, strengthening the function of internal organs, regulating the endocrine system, thereby correcting posture, purifying blood, preventing and treating chronic diseases, and eliminating excess fat, thus showing the health and beauty of the human body.

Shebin

Using medicine, nutrition, functional testing and anthropometric measurements to develop training and nutrition plans that vary from person to person, and through a variety of exercises to make the human body's movements coordinated, postures graceful, and manners Elegant and decent, the body is healthy and beautiful, and it can regulate female endocrine disorders, poor sleep quality, gastroptosis, gynecological diseases, high blood pressure, and diabetes. It can promote metabolism, accelerate blood circulation, make the skin delicate and shiny, and delay the aging process of women. . And effectively improve members' aesthetic ability to choose clothing and makeup according to their own body shape.

Slim ball exercise

It is a unique body conditioning exercise that improves the coordination of the body and the coordination between the human body and equipment, and regulates the balance and flexibility of the whole body. Under the accompaniment of soft music, the human body and the ball can become one, which is especially beneficial to regulating the central nervous system and internal organs of the body, and has a good auxiliary treatment effect on spinal diseases. Long-term practice of soft ball exercises can improve the functional level of internal organs, enhance cardiac contractility, promote blood circulation, and increase blood output, thereby meeting the energy consumption needs during exercise.

BODY PUMP - The world's fastest way to get in shape

BODY PUMP is a group barbell program that challenges every muscle group in your body. Two to three times a week, 45 minutes each time, you can get the maximum effect in the minimum time. Please believe that it can ensure your success. No surprises here, just maximum progress.

Physical training

Not only uses the stretching movements of ballet, dance, and gymnastics to train the elegant posture of the human body, but also spreads their elegant artistic essence and cultivates people's inner cultivation. It helps to improve the modern temperament and elegant demeanor of practitioners. The content includes: basic standing postures, hand and foot position exercises, footwork dance combination exercises, and a series of basic skills exercises on the barre and mat. Mainly practice the correct posture and performance of standing, sitting, lying, walking, running and head and face. Make your external performance and inner cultivation, physical beauty and spiritual beauty harmonious and unified.