Know Nutrition Mistakes

1.Long-term smokers will destroy the body of vitamin C, living in smoke-filled environment of the human body in the vitamin C content will be reduced. 2.More daily drink cocktails, make vitamin B1, vitamin B6 and folic acid consumed, alcoholics general lack of vitamin B1. 3.Excessive intake of carbonated drinks, cola, coffee , hamburgers , French fries, animal liver and other large phosphorus foods , can lead to osteoporosis. Rational human body calcium and phosphorus ratio is 2:1 , if phosphorus intake of more than 10 times more calcium , phosphorus ratio of up to 1:10 or even more, too much phosphorus in the diet will be hard to put the body's calcium "rush " out of the body , resulting in osteoporosis. 4.Some people prefer meat, do not eat or rarely eat vegetables and fruits , over time, they will suffer from iron deficiency anemia. Because people dietary intake of lean meat , animal offal, egg yolk , mostly ferric iron , can not easily be absorbed by the body , vitamin C, and only in a case of sour material existence , divalent iron into the body in order to be sufficiently absorbed and utilized. While vitamin C and acid substances in vegetables and fruits, the most abundant . If you are accustomed to eat lean meat , organ meats , egg yolks and other foods , but do not eat or eat less fruit and vegetables, the iron in these foods can not be absorbed and utilized , resulting in a great waste of nutrition , iron deficiency anemia. Visible, balanced diet is very important , do not know how to eat or eat improperly, even if all the nutrients you eat, and nutrients will then slip away. Many people are concerned about nutrition, but may not really understand the true meaning of nutrition . A lot of people were told suffering from a " rich man's disease " or " over-nutrition " as if all "nutrition" to blame. Therefore, nutritional therapy to become a " limited nutrition, reduce the consumption of " a synonym. In fact, this is a bag factory serious misunderstanding of the concept .

To remind yourself to drink water

Generally , if there is no sweating and other reasons , per day should be drained 1.4 liters to 1.5 liters of urine , if the bladder can store 0.2 liters to 0.3 liters of capacity calculation , 5-7 times a day before urine that drink enough water . And there are some special people, people need more water , but also to remind yourself to drink water.

People with high blood pressure . Of the day , the first cup of water should be getting up to drink . Because after one night , along with the body of water will sweat evaporates from the body, the blood was dry state when you get up . Harvard University study showed that blood viscosity 0600 ~ 9:00 myocardial infarction, stroke risk was significantly higher than other periods . Especially the morning exercises , drink a glass of cold white open then exercise can reduce the risk of accidents . Office workers . Long-term take office people usually drink plenty of water , can inhibit the growth of bacteria in the urethra to prevent cystitis. Eight or nine in the morning , into the office , immediately pour a glass of water and drinking before lunch ; afternoon to three or four points , adding a water, but also ease the tension ; drink water once before work , on the road to prevent the body water shortages. People with colds . Body hydrated helps improve resistance to diseases such as mild cold , drink plenty of water can be mitigated. Integrative Medicine Hospital in Nanjing , MD, director of Respiratory Medicine, Fang introduction, if cold chills, body temperature is not very high , headache , nasal congestion, runny, almost no sweating , usually cold cold, you can drink hot water, soup or porridge , allowing the body to sweat , to help disperse cold . If the temperature is relatively high, sweat easily, throat swelling and pain, sputum , nasal congestion, runny yellow nasal discharge , thirst , usually cold cold, you can drink mint tea can help relieve symptoms. Constipation . Drink plenty of water after getting up early to help intestinal peristalsis, for often by people who suffer from constipation , it is a good method. Nanjing Traditional Chinese Medicine Hospital Anorectal Wang Yuan Zhao , deputy director of Chinese medicine describes patients with constipation daily water intake should be less than 1.5 liters , constipation is more serious is the best drink " Tippy" green tea. Fat people . Greater the weight , the more water needed . Per kilogram of body weight per day or more should drink 30 ml of water. As the saying goes , " slim and healthy soup before meals , meal soup chubby " fat people drink water or soup before meals , helps to increase satiety and gastric motility , very helpful for weight loss . Best to drink winter melon soup , can effectively inhibit carbohydrate into fat . Temper poor people . Bad temper , mostly because qi stagnation , these people might cup of tea roses . Chinese medicine believes that roses can keep warm heart and liver blood , to express in vivo Yu qi, calming , soothing , anti-depressant effect. But it must be noted that the role of roses with blood , menstruating women is best not to drink . Drinkers . Throat after drinking a lot of people uncomfortable, feeling dry , which is mainly caused by drinking water loss , it is recommended to drink a few glasses of warm water, diluted alcohol, protect the liver, add water. You can also drink fresh grape juice can reduce bag factory drink nausea , nausea , achieve the purpose of sobering .

Six elements of happiness

Happiness can quantify it? According to the British "Daily Mail" reported on July 26, the United States George Mason University clinical psychologist Dr. Todd Kashi Dan proposed a "happiness formula", you can calculate whether you are happy.

In his view, live in the moment, there is curiosity, do the things you like, the people's interests first, good interpersonal and physical health six elements can decide whether you are happy. He gave each factor assigned different weights. Curiosity among the most important and doing something you enjoy and cultivate relationships followed, because it is bringing new energy to life an important factor. Curiosity allows us to maintain the freshness and enthusiasm for life, so that we continue to learn, improve themselves. Try to take a new road to go home, try a new dish, read a book, talk with your family a new topic ...... we will be pleasantly surprised to find that the world has many new corners, and there are endless harvest. Do something like allow us to appreciate the sense of meaning and sense of joy. If something makes sense for us, happy to do it, you do it. Intimacy is a sense of happiness and social support sources. Every day for the family, friends and colleagues to leave some time for them to do something with their own way to express concern and love. Happiness formula seem strange, but the Irish "Bible" Dr. Barclays exegetes early essays, "floral full diameter" in the opening of the truth to say something like: "a happy life with three essential factors: First, there is hope, two is something to do, three are able to love. "heart there is hope, in the hands something to do, ear someone love you, have a happy bag factory three flower flowers, you can usher in the whole life of the spring.

High-calorie drink freshly squeezed juice unhelpful

It is now widely pursuit of healthy living , what to eat , what to drink , how to eat, how to drink more nutritious, are the subject of attention . People generally believe that their daily drink freshly squeezed juices both delicious and nutritious , fresh fruit juice in the spirit of the so-called "no ice, no water ," the 100% fresh concept, with the fruit machine processed into fruit juice , drink up the feeling of drinking fruit. However, the regular consumption of fresh fruit juice will also bring some problems .

Freshly squeezed juice high in calories , easy to make kids fat pier Because we only take fruit juice , fruit discarded residue, without adding water with no ice , so thirty-five fruit to squeeze a glass of fruit juice . Speaking of eating fruits, we will once may eat an orange , but if you drink orange juice , possibly within a few minutes , the two went into the stomach for Three Oranges . It can be said that the combination of a glass of juice and more servings of fruits made of sugar , according to the same weight to calculate the heat even more than juice soda calories , a glass of orange juice contains 112 calories, with 114 calories apple juice , grape juice containing 152 calories, while the same amount of Coca-Cola contains 97 calories, Pepsi-Cola contains 100 calories. You can see the heat was more than juice is widely believed high calorie soda. So concentrate more nutritious fruit juice, children often drink easily become chubby pier , but also to make children prefer sweets , increasing the risk of obesity in children . Freshly squeezed juices contain high fructose , adverse cardiovascular and cerebrovascular A lot of fructose in fruit juice is very easy by the liver into fat, University of California scientists Stanhope noted that large amounts of fructose intake may increase the risk of heart disease and type 2 diabetes. The researchers at the University of Denver in the American Society of Nephrology annual meeting reported that the study found that a daily intake of more than 74 grams of fructose , will greatly increase the risk of high blood pressure Freshly squeezed juice vitamin wastage , easy to make the elderly constipation Many people think , freshly squeezed fruit juice does not make the loss of nutrients , is very nutritious, but after a lot of studies have found that the process of freshly squeezed fruit of various nutrients will suffer , especially fruits rich in vitamins contained serious loss . Researchers fresh out of the cucumber juice , pear juice, watermelon juice, carrot juice were measured and found that there are varying degrees of loss of vitamins , even the most serious loss of 90 % of the vitamin , this result is very surprising ! And after fresh fruit cell wall is damaged, the vitamin C will be exposed to oxidation in air takes place . Many elderly due to poor dental mouth , in order to supplement the vitamins in fruits will often drink some fruit juice instead of eating fruit , but because fresh during a huge loss of vitamin C , dietary fiber coupled with varying degrees of damage, if long-term drinking, can easily lead to constipation problems. If you liked very much juice , you can also choose to fruits such as apples, pears and other skin pressed together , or can be used instead of fresh juicer mixer , so you can restore some of the vitamin C and dietary fiber. But the best eating fruit or return to the times , to maximize the absorption of nutrients in fruits . If you consider dental mouth problems, you can cut bag factory the fruit to make a delicious fruit salad.

Autumn Exercise Precautions

First, pay attention to clothing to prevent colds Autumn and summer are different, early morning temperatures have begun some low, generally sweat more during exercise , there is little attention danger of catching a cold . So, do not get up to go outside to wear unlined activity, and give the body a time to adapt . Particularly the elderly , do not immediately after waking up in the morning to get up , because the elderly disc relaxation, suddenly upright from the supine into the lower back sprain may occur the phenomenon , hypertension , cardiovascular disease, elderly people get better be careful, in bed stretching, stretch your joints, a little rest, and then get out of bed . Second, timely replenishment prevent Qiuzao From the hot and humid summer into the fall , a sudden drying up of climate , the temperature has fallen , the body content easy to plot some of the heat , and humidity in the air to reduce the fall , likely to cause dry throat , tongue less fluid , chapped lips , nose bleeding, stool drying and other symptoms. Coupled with the loss of moisture movement will increase the body 's reaction lack of moisture , so be sure to drink plenty of water after exercise , eat pears, apples , milk , sesame , fresh vegetables and other soft food, or usually drink sugar pear water, winter melon soup and other food to maintain normal secretion of the upper respiratory tract mucosa to prevent sore throat . Third, be prepared to prevent injury For any kind of sport , the preparations are necessary, because people's muscles and ligaments in the fall will be the case of low temperatures caused by reflex vasoconstriction, increased viscosity , reduced joint range of activities , ligaments the stretch was reduced, the nervous system 's ability to command on muscle activity in the case is not ready will decline, if not adequately prepared before exercise activities , can cause ligament strain, muscle strain , serious impact on daily life , exercise has become a kind of injury . Fourth, the gradual avoid excessive Some people think that a large amount of exercise to train their body , strong resistance , it is not true , exercise with eating and sleeping , are moderately to do. From the Chinese medicine theory speaking, fall is also a human body are in essence raised within the convergence stage, so exercise should also conform to this principle, the exercise should be small to large , step by step . Exercise their bodies feel some heat , sweating slightly , exercise and feel relaxed and comfortable , which is the effect of a good standard . Conversely, if very tired after exercise , rest still unwell , headache , dizziness , chest tightness , palpitations, reduced food intake , your exercise may be too big, the next movement must be to reduce the amount of exercise . Five , satiated should not exercise Modern lifestyle has rarely " sunrise and sunset " in the evening sleep late in the morning working great, a lot of people do not have time morning exercise , so it was time to put the training set at after dinner . Able to adhere to exercise is a good thing , but exercise immediately after a meal , even if it is also not conducive to a healthy walk . This is because after dinner digestive system greatly increases blood circulation , while other parts of the body blood circulation will be reduced , if immediately began to sport , hindered the process of digestion , gastrointestinal bag factory easy to get sick. So after 30 minutes after a meal exercise as well.

Exercise diet principles

Many sports are for fitness, weight loss, but the diet before and after exercise is also very important, but worried that eating too much will affect the effect of exercise.

1.Eat more fruit when preparing Every day a starchy entrees (pasta, rice, potatoes) should be dry bread meal, bread, or other cereals; every 2-3 fruits. In motion to extend the time needed to add sweets and sweet drinks. 2.1 hour before eating sport For people who participate in sports, there is only one word: Eat! But when you begin to exercise at least 1 hour before eating. This is to avoid physical activity and lead to digestive disorders. Similarly, to avoid eating hard to digest foods, such as succulent dish, deep-fried food. Ideally, the daily meals and snacks regularly timed so that the body can replenish nutrients. 3.According to the length of time moving over warm water to drink 500cc Body in motion will speed up blood circulation, even stomach feel hungry, but also must not eat right away, so the blood flow to the gastrointestinal tract quickly, affecting the rate of fat burning. Body movement easier because a lot of water and electrolyte loss, if not properly and timely supplement moisture, is likely to cause dehydration, endangering their health. Therefore, once every 10-15 minutes supplementary water is a must, the best option is warm water, hot body to make less rapid absorption of moisture, avoid drinking ice water, impede the body's metabolic rate of calories. 4.The amount of added carbohydrates Although the weight-loss process, the heat control is important, but do not think that games make you more hungry, lean, athletic meet burn calories and water, if fasting movement, but will make compensation for psychological effect, but after exercise eat more. Therefore, if not 1-1.5 hours after exercise after a meal, preferably 1 hour before exercise, add the right amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other easily digestible food, in addition to avoid blood sugar after exercise excessive decline symptoms, but also can increase the durability and reduced exercise after exercise fatigue and hunger. And if you still feel hungry before exercise can also drink sugar drinks, such as honey or sugar water, soy milk and so on. 5.Exercise after eating a small amount of high-fiber foods Within 1 hour after exercise, moderate drinking water can supplement excessive loss of moisture, can also reduce hunger. Be more than 1 hour after exercise, such as still feel hungry, then eat a small amount of whole grain foods, which can effectively help the body burn fat and make your weight-loss effect is more significant. 6.One hour before eating after exercise Approximately one hour after exercise after eating, after exercise easier to accept beverages or liquid food, but will also rehydrate after exercise two hours if not eat dinner, you can eat solid food added carbohydrates and proteins. For example, three fruits (apples, oranges, etc.), two fruits plus a glass of milk, 500ml pure fruit juice, two fruit plus a yogurt, two bag factory slices of bread with jam and a cup of milk, add a little more.

How reasonable eating whole grains?

Coarse stems from its effect on the human body contains dietary fiber, which is mainly insoluble dietary fiber. In more sophisticated food, dietary fiber intake showed a gradual decreasing trend of today, pay attention to increase whole grains, dietary fiber supplement, prevention of obesity, diabetes, hyperlipidemia, etc. there is a realistic sense.

1.The diet is to pay attention to with the thickness of. For the general population, the daily meal or semi Dayton mix with whole grains can be. If it is in itself a stomach illness, need halved. 2.Whole grains to cook it more healthy. Value lies in the health of whole grains are rich in dietary fiber, sugar, salt. Therefore, the way to cook steamed, boiled best, on the one hand its retention characteristics of otherwise healthy dietary fiber, on the other steamed, boiled ways to reduce salt, sugar intake. 3.Whole grains to match care ingredients, the better. Millet, oats, barley porridge can join health materials (such as the lily, jujube, sweet potatoes, sesame seeds, dried fruit, etc.), for the blood sugar is not high, but also for people who like sweet, you can also add some flavoring ingredients to replace sugar, such as rose sauce, sweet-scented osmanthus sugar, butter, jam, bean paste, etc., to increase food palatability. 4.Whole grains, eggs, meat with high nutritional value. Because whole grains have a drawback, is one of the phytic acid and tannin may prevent iron and zinc and other trace elements absorbed. Meat, especially red meat, iron, zinc and other minerals important carrier. Choose meat as its partner, will be able to make up for this deficiency. Select another partner eggs as whole grains, then more is taken into account, both with the emergence of protein intake can make 1 +1 greater than 2 results. Eggs and meat, refined grains and different types of grains, as long as with the food, you can play a complementary role in protein. 5.Fresh taste and nutritional grains more suitable for human health. This is the universal principle. What ingredients are fresh and good. Fresh grains contained relatively more B vitamins, flavor also thicker, will not only help to bag factory ensure that nutrition, taste better.

How often maintain a good mood?

Eight or nine things in life . A child does not feel this way , do not want to believe that things could even be the case, but with the point in old age , they will endorse this view , I feel cogency . May be due to physical condition deteriorated , it may be due to increased experience .

That being the case , how can life always maintain a good mood it ? First of all, all in the space-related issues, the majority would like to think small is better . Want as small , more bad mood ; want to get bigger , and I feel better. For example , would like to think , Chaoyang District, Beijing than good ; like China surpasses think Beijing is good ; want the world better off than thought China ; want to think the world better off than the universe . When in their depressed mood , go out into the universe where the world think , think about your own insignificance and life chance, the mood will suddenly see the light , I feel nothing worth depressed. Secondly , all the time in relation to the issue , like almost better than thought . Think the closer , the more bad mood ; think farther , and I feel better. For example, would a week better today than thought ; think like one week a month off than good ; think like a month off than a year is good ; like a lifetime good year off than thought ; think like a century off than thousands of good ; would want thousands of billions of years off than good . Not happy, go out a few years ago or a few years later , hundreds of millions of years of life or think about , think about yourself only this good living just a few decades , with its live so depressed , it is better to relax , high- joyfully through the end of this day tens of thousands of calculations . Third , those who work in relation to the issue, like the purpose better than thought means . Thinking about how to do a bad mood ; wondering why do mood will be good. For example, wondering why money than thinking about how to make money is good ; wondering why Professor assessment to assessment than thinking about how good professor ; wondering why official Shangguan than thinking about how to do good ; wondering why famous famous than thought how good ; wondering why live is better than thinking about how to live . Not happy, then think of all the things he has done is why the need to do is to think about their own lives rather than suffer hardship happy , so they only do those things that bring happiness to yourself , put down those pain and suffering to bring their own thing , and I feel better naturally . Fourth , all in relation to other people's problems , think like people better than the people who want to hate . Hate when people want to own a bad mood ; want their favorite person mood will be good. For example, parents want better than thought leadership ; like friends than like a good colleague ; want to love the enemy better than thought . Not happy, think of those people who love themselves , like themselves ; Think about those you love , your favorite people . Think about how they are dear and beloved , but also how they are good on their own , rather than to think about those who hate themselves or their own hate, so depressed bag factory mood can be brightened , happy together .

Irritable heart how to do?

Everyone has upset when ah. When you irritability , and even do nothing , do not feel anything . Mind has been so agitated with, can not find path to liberation !

1.Psychological suggestion method : Suggests is a psychological phenomenon , suggesting a positive and negative implied points. Mood , if taken on their own negative suggestion , only "worse " , more irritable ; Then owe it to yourself to take positive implied , told myself this is a normal phenomenon , the clouds eventually cleared, while more experienced recall some previous beautiful scenarios and to be proud of , we can ease the psychological pressure . Commonly known as " Ah Q spirit of victory ," from a psychological point of view is actually a positive psychological suggestion , it should be said that this method is useful where a specific period and the actual effect . 2.Target transfer method : Because if you feel something or someone and mood irritability, inability to concentrate , do not force yourself to do things . Then take a look at TV , listen to music , writing diaries, or read twelve Essay . You must not think that this is a waste of time , in fact, this is the " Preparation may quicken the work," your emotions will soon be eased and relaxed in order to better do their own and want to do. 3.Ideas of law: Psychological research shows that everyone has the desire to communicate with others and needs . Some people do not want to let others know their own minds, not willing to put my heart in anguish , grievances and grief say it, this will not help solve the problem, but will increase their irritability , over time may also result in psychological disorder. The correct approach is to find an intimate friend communicate , talk , you can also surf the Internet and a chat with friends , or at home in front of a an article to speak, talk on their minds , in order to play the gradual elimination of the effects of irritability . 4.Sports Release Act : If the previous three methods are "spiritual therapy" , then this method is a " substance therapy" - through physical consumption to achieve the purpose of elimination of irritability . Irritable mood , you can to the playground ran a few laps , hit a ball, a little exercise , or on a few times against the distant roar , sing a song, let yourself relax . These practices proven bag factory very effective , but also coincides with "Life is movement," famous words .

What to eat fruit in autumn?

Autumn comes, various colors enticing and delicious fruits begin to market. They can not only play lip Qiuzao role in nutrition but also have their own advantages.

Grapes, the king of antioxidants. Grapes contain resveratrol is a powerful antioxidant, anti-aging and free radicals on cardiovascular disease prevention and treatment has a positive effect. Need to be reminded that the grapes of cold, spleen Deficiency should not eat. Hawthorn, the king of pectin. Pectin is a polysaccharide substance that helps control blood sugar and blood lipids. In addition, it also contains a lot of hawthorn flavonoids and organic acids, has anti-cancer, anti-cancer, lowering blood pressure and cholesterol. General population can eat, especially for indigestion, cardiovascular disease and inflammatory bowel disease patients, but pregnant women, children, gastric acid hypersecretion, the sick and physically weak after dental patients unfit for human consumption. Citrus, vitamin B1 of the king. Vitamin B1 of the nervous system plays an important role in signal transduction. In addition, citrus carotenoid content is also much higher than other fall fruits, this nutrient in the body can be converted into vitamin A, has the eye and improve eyesight. Citrus also contains anti-oxidant, anti-cancer, anti-allergic ingredients, and can prevent blood clotting, reduce coronary heart disease, stroke, and the incidence of hypertension and so on. Pomegranate, king of dietary fiber. Pomegranate is rich in soluble dietary fiber in the human digestive tract not broken down by enzymes, both to prevent constipation, but also relieve diarrhea. In addition, a large number of pomegranate seeds are rich in vitamin C, polyphenols, these substances have anti-aging effect. Therefore, when eating pomegranate seeds to chew chew. Need to be reminded that pomegranate has the functions of constipation to eat less. Fresh, Almighty King. Compared with other autumn fruits, fresh dates ranks first in number of nutrient content, such as vitamin C, potassium, magnesium, iron, zinc and so on. Vitamin C can soften blood vessels, prevent hypertension, coronary heart disease and atherosclerosis, potassium on blood pressure control favorably, magnesium helps fight stress. Need to be reminded, jujube partial heat, phlegm, constipation, stomach patients and patients bag factory with diabetes should not eat.

Mental health also need to "nutrients"

Maintain good health need protein , lipids, vitamins and other nutrients to maintain mental health also need a daily intake of seven kinds of " nutrients" to people in the impetuous, comparisons , intrigue other undesirable practices to integrate the positive energy .

1.Focus : Protein. Protein is the material basis of life , no life without protein . Dedicated to complete a task, as protein supplement to the brain , so that the depth of each neuron is connected to , exercise thinking ability and sensitivity , are also likely to experience a sense of worth . University of Georgia, USA psychologist Michael Knies said that when focusing on an instant experience , the self-consciousness is not so strong, a bad evaluation , the ridicule of others , emotional ups and downs would be difficult to influence mood. 2.Introspection : lipids. Lipids mainly supply energy to the body , introspection is done on daily self- examination, to concentrate on the perception, impression , emotional and intellectual , to help better integrate thinking, Qucuqujing for future work implantation energy . 3.Fitness : carbohydrates. Carbohydrates are the organisms to maintain life activities direct energy source , but also with anti-clotting , immune and other functions. In the case of physical condition allowed as doing aerobic exercise , can be a strong brain and improve mental state , improve psychological " immunity ." But the British Bangor University study shows that if the work done in the fitness front so psychological pressure is too large, then the exercise will make people more tired. At this point might do some meditation or yoga, make mood soon calm down . 4.Play: vitamins. Vitamins are organic substances necessary for life-sustaining activities , but also important to keep the body healthy active substances . Like children , allowing their own free , creative , novelty like to enjoy playing the same experience , not for those who do not worry about a thing worries , like a vitamin supplement , so the heart more dynamic. 5.Contact : dietary fiber. Dietary fiber , though not be digested , but they can enhance digestion , rapid excretion of cholesterol and toxic substances. With friends, old classmates, relatives together as intake of dietary fiber , full of troubles instantly dissipated. Let your heart together with nature , feel the sound of birds , floral fragrance , purification of the mind , improve mood . 6.Sleep: Water. Water is the essential element of every life, but was ignored by most people. Sleep, too, we would rather spend more time planning a vacation of entertainment, not to think about how to create an ideal sleep environment. The quality of sleep is directly related to the physical and mental health. Take the time to make reasonable arrangements sleep, to develop good sleep habits, make your life 1/3 of the time becomes higher quality, can get bag factory more competitive advantage.

The health of office workers eating lunch

Workers must first be clear that in the end what kind of lunch is qualified for lunch , what should be the daily lunch which essential nutrients it ?

1.There must be enough lunch carbohydrates . Three meals a day , the general is the breakfast of the total energy supply 30% of the day , lunch, accounting for 40% of energy supply days . So, lunch must provide enough carbohydrates so much energy , so as to meet the energy necessary for the work day and sugar support. Especially a lot of people are engaged in mental work consumes relatively large , then lunch carbohydrates is very important . Carbohydrate is the main source of cereals , such as rice, noodles , bread and so on. This is what we want to eat the staple food of the reasons we must , because only the staple food is the main provider of carbohydrates . In addition to cereals , but also has some of the best lunch of coarse grains , such as corn , sweet potatoes , etc. These grains can make blood sugar more slowly release and stability continue to provide longer give brain energy . 2.The lunch must be high quality protein . A variety of protein sources include fish, meat, soy products and so on. It not only helps stabilize blood glucose levels after lunch , but also can improve the body's immunity. It is also essential nutrients lunch one . When choosing protein foods , they can try to choose low fat content types , such as fish, soy products and so on. In this way, not only to provide enough energy to the body , but also to avoid the accumulation of fat in the body , not body fat. 3.Nutritional lunches must have essential vitamins and fiber. The main sources of these two substances are fruits and vegetables. But we need a daily vitamin and fiber content is high , the equivalent of half a catty catty of vegetables or fruits in the content enough . So, we eat lunch either on the outside or from home , there is a big problem , lunch is difficult to eat enough to provide sufficient quantities of vitamins vegetables and fruits. This problem can be solved only two ways , one is to eat a meal to eat fruit or a fruit tea time , another way is bag factory to eat more vegetables at dinner time .

Relaxed state of mind to face life

Now many people are hard to face life , mainly because of the pressures are growing, and this will make it impossible to wheezing , or even give yourself a lot of pressure , severe cases can affect their health , so relaxed state of mind to face life , what does ?

1.Quit anger Experimental psychologists found that people angry when the exhaled gases can be condensed into a purple liquid , and the liquid can even make mice died of poisoning . So angry will not only hurt others , the greater the victims themselves. Angry people , if we can often see the advantages of others , to find the bright side of things , will give birth to gratitude , anger will naturally dissipated. 2.Quit sad Unfortunately, life is inevitable , if always immersed in the midst of mind will always confined to the past . The ancients said, " Most things in life are in all likelihood " , the tree will not stop at a place scars do not grow when it became a towering tree , the tree scar became vicissitudes of a small trace of the past . 3.Quit impatient A few ran to see the book did not watch television ; others than five minutes to fly into a rage ; unit did not work in the new few months , just as how not a raise ...... if you often have these impetuous behavior , try to think about it , the farmers from sowing to harvest takes nearly a year of hard labor. In fact , learning, work, relationships . Anything else is the same. Only impetuous restraint , patience pay in order to succeed. 4.Ring base World leaves no two the same . Do not because of material conditions , appearance, etc. as well as others in order to self-esteem. Your soul , personality and talents are also able to be very impressive . If you are an apple , then try to do a better apple, take yourself to go and oranges, peaches and plums , and so do comparison . 5.Caution jealous See others happiness, success , it produced a jealous heart, I hope to see others suffer a setback , or even prevent , destroy others . Like the crab pot in their own climb , put crabs climb pulled down . Person's energy is limited, and their envy , it is better to use this bag factory limited energy , operating out of their own space , and let others praise envy.

Wrong way to lose weight

"I want to lose weight!" This is a lot of sisters often shouting slogans, in order to become more slender, indeed tried numerous ways to lose weight. Many people will listen to some of the remedies or wrong way to lose weight.

Slimming coffee There are a lot of people will come to a cup of coffee every morning, in addition to refreshing told me that there are people outside can shun? ? They lose weight, in fact, coffee contains caffeine stimulates metabolism but will also increase appetite, may also want to lose weight not gain weight. And caffeine is a drug, if you drink too much will be addicted to 150cc cup of coffee, it will average 100 milligrams of caffeine to count, it is best not to consume more than 300 mg one day. Starvation diet Some people will be afraid to eat too much fat, so I used a diet approach to weight control, this does not seem to listen to what the big problem down, but the diet is likely to cause malnutrition, reduced metabolism, lack of concentration and other phenomena, but also so that the skin does not gloss, loss of elasticity, until you stop dieting start eating, the body burn fat quickly but will not be able to change fat. Diet should be an idea to eat healthy, self-control not to eat too much, choose low-fat and low-sugar, people often say, "Eat breakfast like a king, lunch like a prince to eat, eat dinner like a pauper," December is morning, breakfast is the most important meal you can enjoy eating, but be sure to eat at noon, at night to eat less and avoid eating starch. Do not eat any fat foods There are oils, fats girls want to lose weight are to resist, like the artist Jolin turned out before the book was written, she should eat each worked on water, eat a little bit of oil. In fact, fat is not entirely bad, but do not eat too much, do not eat it completely also easily lead to constipation yet. Fruits and vegetables instead of staple food Often heard meals can lose weight eating apples that fruit is not only rich in fat, fiber, can not only lose weight but also can beautify the skin, in fact, the fruit as a meal and do not eat other things, can lead to nutrient imbalances, such as protein or insufficient intake of iron, do not try. Either way these weight loss methods, would undermine the original bodily functions, the best way is to control diet plus exercise, avoid high-calorie foods and exercise every day for half an hour, will be under bag factory sustained weight-loss success.

How can fully aerobic exercise to burn calories

During each of the before and after aerobic training, warm up and cool must have two phases: the two phases can make your fitness safer and more effective.

Warm-up Warm-up, generally refers to a small intensity aerobic fitness to make your body better and better, body temperature gradually increased, heart rate increased, uniform breathing becomes faster. Blood circulation more rapidly, so that oxygen and nutrients will be transported to the heart and muscles, ready for your campaign, after the warm-up activities aim to achieve an important sign that the body starts to sweat a little. Warm-up time of 5-10 minutes on it. Cold weather, warm-up time is longer and wear more clothes. To save time, many people do not warm up directly into the high-intensity aerobic training, if so, the cardiovascular system and the lungs are not yet entered the state, the temperature is relatively low, poor muscle flexibility, it is likely to cause damage. Another warm-up before exercise, will feel better, exercise time can be longer. In other words, do not warm up on the sport, you are more easily fatigued. Relaxation Relax with a warm-up has the same role in the movement, blood circulation, blood volume also increased, especially in the limbs section. If you stop exercising immediately, blood will accumulate in the lower extremities to the heart caused by the excess burden. Even affect the blood supply to the brain, and even dizziness and lightheadedness. So the movement destination is reached should be 5 to 10 minutes of relaxation, exercise intensity is reduced gradually, slowly return to the quiet state. Workout, to the timely replacement sweaty clothes, avoid cold, especially in the air-conditioned room. Stretching after exercise should be done again shower. Often do aerobics, and they should pay attention to their feet, often trimming toenails, toenail off will puncture the skin, inflammation of the toes. Sport sweat more hot days, Khan left in the toe seam is easy for bacteria to breed, they should always keep feet bag factory dry skin. Foot blisters, do not break.

Varied diet to follow four principles

The concept has gained varied diet can be very few people know what to do to be considered dietary diversification. In fact, dietary diversification not eat better, but should try to miscellaneous category. Follow these four principles, varied diet allows you to easily reach the goal.

Principles of natural foods. On the one hand because it is easy to be able to see what is natural food ingredients, on the other hand its nutrients have been well preserved, and do not have excessive oil, salt, additives, excessive risks. The problem often lies in processed foods, buy seven or eight kinds of food, in fact, almost all raw materials. For example, biscuits, bread, etc. The main raw materials are flour and grease. Class comprehensive principle. Daily intake of food needed to achieve the following four types of the best. The first is to provide a starch staple food, including rice, red beans, yam and so on. The second category is to provide dietary fiber and vitamins in foods, including fruits, vegetables, mushrooms and other fungi, and algae. The third category is to provide a lot of protein foods, including meat, fish and eggs. The fourth is to provide high-quality protein and calcium-rich foods, including milk, soy and nuts. Food exchange principle. To achieve food diversification, in similar food products, should always choose different kinds and varieties of food. For example, instead of using millet and other coarse grains, rice, if often eat beans, potatoes, even meet the principles of diversification, daily staple raw materials should not be less than three kinds of vegetables to eat five or more. Same total amount of principle. Food diversification of the most important principle is that the total amount of dish must not be changed, and eat that kind, it is necessary to replace another, or another to reduce the number. If you eat whole grains, it is necessary to reduce fine rice noodles; if you eat fish, it is necessary to reduce meat; if you eat seeds, it is bag factory necessary to reduce the amount of eating walnuts.

How long sleep to be healthy?

Study found that sleep only 6,7 hours per day than those who slept more than eight hours a day, or less than four hours of death rate is much lower. Among them, the people who slept seven hours lowest mortality, and even people who slept only five hours, this factor should be less than 8 hours of sleep enough people. Experts believe that weekends or holidays with sleep, for young people, it is quite effective, but the long run, will disrupt the body's normal biological clock.

Sleep is a systems engineering In fact, sleep is not down in the pillow, covered with blankets sleepless night, and then opened his eyes and wake up so simple, it is a complex gradual process. Why do we sometimes wake up, the body will magically restore power, and sometimes still feel tired than before sleeping it? This is the depth of sleep and the state of the different result. We need to sleep in the end how long? During the day often head "venting" or drowsy do? Monday morning is always difficult to get up from bed do? If so, you will conclude: "I sleep!" Harm caused by lack of sleep, I believe we are all too familiar: lack of energy, unresponsive, memory loss, reduced immunity, and even premature aging body. The most common argument is that an adult should have the sleep time is 7-8 hours, but the University of California an experiment has come to a sensational conclusion: "The eight hours of sleep a day will make you die more fast. " The experiment six years time from the University of California, San Diego School of Pharmacy and the American Cancer Society conducted jointly. Their one million between the ages of 30 years and 102-year-old object was observed. In this experiment, the age, medical history, health status, etc. have been taken into account, they are with their physical condition with similar objects for comparison. Study found that sleep only 6,7 hours per day than those who slept more than eight hours a day, or less than four hours of death rate is much lower. Among them, the people who slept seven hours lowest mortality, and even people who slept only five hours, this factor bag factory should be less than 8 hours of sleep enough people.

Four kinds of interpersonal skills

Sometimes it is precisely this distance gap between you and your friends to become the culprit . Remember when talking with friends , bravely step nearer it, you will find standing near, your hearts are also a number of more recent .

1.Conversation, touching each other 's arms During the conversation, the other hand on the arm so that the tiny movements that can help you build a subtle understanding between ! Touch the physical contact between the two sides to meet the good wishes , you will find that your emotions have become peaceful. Soon you will find this little trick to bring you incredible benefits: the face of your request , no feelings of others is no longer a direct say no ! Body language better, but it should also pay attention to propriety , unfamiliar people too close it will strange oh. 2.When chatting with friends , stand near a little Chat with friends and family or even when traveling at any time , we are accustomed with people keeping their safe distance. Everyone's a safe distance from personal experience , cultural background, family environment , and even professional habits determined distance varies , but the distance is not necessarily always produce beautiful, sometimes it is precisely this distance gap between you and your friends to become the culprit. Remember when talking with friends , bravely step nearer it, you will find standing near, your hearts are also a number of more recent . 3.When dealing with people , what you think of his appreciation See residential security escorted a grandmother upstairs, immediately praise him , do not mind that this person had also good, but do not say it, say what you enjoy , it makes you feel secure and happier . Mom told her to do the dishes very tasty , thanks for your boyfriend, wait ten minutes , learn to praise sincere and active people found the advantages of others , immediately praise him , expressed positively and ideas , you have opened their hearts , and the other links to further deepen . Over time, you will find yourself is the biggest beneficiary , you know, more happy than to receive . 4.Do not pout , and laugh Do not think that only good mood to laugh, studies have shown that smiling is actually a psychological pretend feint , just smile this action can make you happier . Of course, the premise is that you are not uncomfortable psychological never been seen . When we smile , the brain will send us a message : I am very happy . Then our body relaxes . And when we smile to others , the person will feel more comfortable, most people will bag factory return with a smile , this virtuous circle indeed make us happier.

Master fitness four essentials

Men generally love sports, and through the exercise makes the body more robust, however, a French study results showed that men are more likely sudden death during exercise, which makes a lot of men like sports are stunned. Cause sudden death during sports big factor there is no effective campaign to master the correct way to exercise intensity is too large to easily lead to sudden death during sports. Described below, several major male fitness essentials, is the movement with particular attention to the place, to avoid sudden movements.

Male sports and fitness essentials 1.The exercise time is best fixed Each exercise as far as possible at the same time, this could make you develop good exercise habits, helps the body organs form a conditioned reflex. One hour after meals and at bedtime one hour can not exercise, otherwise it will affect digestion and sleep. Physical best time is generally between 15:00-20:00, can be considered as the main workout time. 2.The load should be based on their physical In general, well-developed muscle mass is eight times the number of valid -12 times, at least not less than eight times that amount should be our best. Thus load should have the power of the individual maximum 70% -80%, that is the most effective use of this load is to use a large number of loads do not exceed 5 times. Develop endurance and fat loss is a small number of the most effective load of 20 times, waist and abdomen fat reduction even I can not move so far. 3.Exercise time should be appropriate Beginners and those with a large amount of labor usually three times a week is appropriate, every 1-1.5 hours, but each exercise should include muscle various parts of the muscle groups. Exercise every day, could be divided into two parts muscle groups, the next day to practice, to ensure effective muscle recovery. Eg: Today exercises shoulder, abdomen, chest, back to practice tomorrow, arms, legs and other parts. 4.To master the correct breathing method Correct breathing method can help you focus on ideas, so that motor coordination and rhythmic, in the exercise can lift more weight. Common actions and small weight cite are hard, muscle contraction inhale, exhale to relax restore. For a large weight or the last few attempt, then the first deep breath, and then hold breath held up action under other circumstances, and then take a deep breath. Mouth breathing when you exercise, do stretching exercises before exercise to prevent muscle ligament injury, after training to do relaxation bag factory exercises to help eliminate muscle tension, fatigue.

Teach you proper dinner

Evening between 5:00 - 7:00 for dinner. According to the ancients , what is usually not eat after sunset , but the account of the modern work schedules , it is recommended that people at 17:00 ~ 7:00 between dinner and try to keep the law . Workers should improve efficiency , minimize overtime, if not guaranteed on time every day to eat, it's best to eat in overtime cookies, snacks , etc., as a supplement to avoid eating too much dinner .

Dinner might " leak filled ." Before dinner , recall what ate breakfast and lunch , in the evening to a lack of nutrition today are filled. For example, if the first two meals eaten whole grains, sweet potatoes , or a night on the steaming bowl of porridge grains ; foot 500 grams of vegetables eaten dinner eating a big plate of vegetables respect ; if you did not eat soy products, in relation to a night or bean curd porridge ...... complementary foods before missing meals , dinner in order to become the perfect nutritional balance of the closing day . Do not eat half-hearted . Talk while eating will affect the digestion , because after eating , the body needs to mobilize more blood flow to different parts of the digestive system in order to get more energy gut to break down , digest and absorb food. Scattered attention eat will affect chewing and digestive juice secretion , coupled chew food , will definitely increase the burden on the stomach . Light dinner pay attention to the thickness. Many people know that dinner to eat some light , but the light of understanding , but there is a deviation . Light just can not eat meat , but not too juicy Atsumi, proper eating muscle fiber is short, easy to digest seafood , lean meat , eggs can be, less fat. In addition , we proposed to ensure the diversity of food dinner , focusing on the thickness, eat more vegetables and whole grains, and thus greater intake of dietary fiber, increase gastrointestinal motility , helps digestion . Socially self mouth . Out socializing but also to grasp their appetite . Now many professionals have been aware of the issues that often have been left behind on the dinner arrived half chopsticks eat, this is a reflection of their own bodies responsible . In other countries, more and more people begin to socialize , arrange dinner at noon , go home at night for dinner, which not only help to maintain the family's feelings , but also beneficial to health , should be promoted. In fact, the entertainment can have a variety of ways , "Please eat " rather than "Please sweating " concept has been advocated for many years , it is recommended that people eat and bag factory drink can be replaced with the movement .

What affects your mood?

Researchers sneak Meteorological Bureau, collected and Alberta in Edmonton, Canada weather conditions for each day of a month, including: time sunlight, precipitation, humidity, wind direction, wind speed and air pressure (for pressure, the researchers measured separately the actual pressure and atmospheric pressure changes).

Research also recruited a group of participants to feed back their daily mood. The participants in the daily before dinner, open a small envelope, completed a scale to measure their mood at this moment. The scale consists of ten dimensions measurements: focus on the degree of cooperation, tension, aggression, depression, drowsiness, optimism, performance, and doubt, and control. Professor Voss found, humidity, and barometric pressure will focus on the degree impact, high humidity or low pressure, will make it difficult to concentrate. Humidity also be an impact on performance, where performance is self-confidence as well as the concern of low humidity also help maintain a confident attitude. Humidity is too high, will focus, performance can be adversely affected, which perhaps makes one feel sad depressing rainy reason. In addition, the wet weather will make us sleepy full. Sun, bring us more happiness As Professor Voss Institute discovered, the sun makes more enjoyable. Research has also found that the regulation of the sun on the fatigue plays a positive role, it is to get rid of sleepiness, full of vitality. This is due to serotonin in the brain play a role in quietly. Serotonin is a neurotransmitter, also known as 5 - HT, is generally considered can promote sleep, so that people feel more relaxed. When the skin is exposed to sunlight, it will produce vitamin D3 (VitaminD3), vitamin D3 and these will lead to the brain produce more serotonin, which makes one feel relaxed pleasure. Tragedy of seasonal affective disorder Although the weather affects mood, but for most people, the impact is still very small, and does not cause problems in our lives. However, on the part of people who suffer from seasonal affective disorder is (Seasonal Affective Disorder, SAD), weather changes will make them restless, feeling out of control. SAD brings not only emotional fluctuations, but will also lead to irritability, easy to tension, lethargy, inability to concentrate and other issues. For SAD patients, may be carefree summer season, and winter is the tragedy of concentration camps. Of course, there will be some like winter, summer SAD patients disgust. Maybe the weather is indeed changing our mood, but for most people, this change than what we think of tiny much, not because of bad weather to make their mood along with bad. Of course, to find blue skies bag factory of the weather, all right sun, still great!

Sports and fitness 7 Precautions

Instead, excessive exercise heart health hazard, it seems, we have to pay attention to the movement after the "degree" of the. Just pay more attention to exercise, after exercise, there are also these precautions:

1.Do not squat rest after exercise squat down immediately if the rest will hinder limb blood flow, affecting blood circulation, enhance the body fatigue. The situation is more common in those relatively large amount of exercise activities such as long-distance running. The correct approach is at the end of each exercise, do some relaxation, organize activities, such as slow, Shu legs and so on. 2.Not sweating when cold bath (or swimming) when sweating after exercise, surface telangiectasia, a lot of body heat distribution. In case of cold water at this time have resulted in a sudden contraction of the capillaries, easy to make the body's resistance is lowered, and cause disease. 3.Does not "omit" feeling after finishing each exercise activities both lack effort, should a suitable relaxation, such as free-standing exercises, walking, relaxing massage, etc., will help to eliminate muscle fatigue, rapid recuperate. 4.Not greedy cold movement will lose a lot of heat, need to add beyond reproach. But after exercise, the human digestive system is still in the inhibitory state, greedy lot of cold drinks, can easily cause stomach cramps, diarrhea, vomiting, and easy to induce gastrointestinal diseases. 5.Do not immediately eat during exercise, the body's blood redistribution, making the gastrointestinal tract motility, secretion of various digestive gland has been greatly reduced, if not by rest immediately after exercise to eat, it is easy to cause the body to digest system disorders and functional disorders, vulnerable to attack. 6.No smoking movement's breathing, the body to ensure adequate oxygen intake. If the motion immediately after smoking, will enable to reduce the oxygen content of the lungs, chest tightness, wheezing, difficulty breathing, dizziness, fatigue and other phenomena. 7.Should not sag temperature if the outdoor temperature is higher after exercise will feel unbearably hot, if the time immediately enjoy the cool air into the air-conditioned room or rest, will break the normal physiological regulation function, so that the physiological dysfunction, easy to get colds, diarrhea , asthma, cold bag factory arthralgia and other diseases.

With a reasonable breakfast

Three meals a day, breakfast is the most basic meal, enjoy a nutritious balanced breakfast that can make you one day have a good spirit. So, a reasonably priced breakfast what principles you need to follow it? 1.Should drink milk every morning, or soy milk, protein and calcium supplement In addition to providing milk protein, is still very important to the main source of calcium. Other meals of the day is less likely to consume milk, so the milk as a daily breakfast drink, other than drinking sugary drinks to much nutrition. If you do not like to drink milk or lactose malabsorption, you can try the next drink homemade soy milk, for oriental women, soy milk is actually more easily absorbed than milk. 2.Breakfast not too much heat Breakfast intake according to size, age differences will be some differences, but the intake of 400-500 calories is more appropriate, accounting for about a quarter of one day requirements. But you can try to add some more sugar. 3.Breakfast should be preceded by water People after a night of sleep, consume a lot of water and nutrients, wake up in a state of physiological water. If you only eat regular breakfast, far from complementary physiological water. Therefore, do not rush up in the morning to eat breakfast, but should immediately drink 500-800 ml of cold water, can add a night after the loss of moisture, you can also clean intestines, but do not eat breakfast before drinking more water. 4.Breakfast foods containing at least three Combination of a lot of food for breakfast, but do not eat a single one nutrient, at least to contain carbohydrates (such as toast, bread, rice), protein (such as eggs, salmon, tofu, etc.), breakfast milk, of course, If you could add some vegetables, fruits more equalized. 5.Avoid oily breakfast Breakfast is too greasy cause gastrointestinal burden, but also lead to high cholesterol. If it could not withstand the temptation, once a week, not a bad idea. Breakfast is quite suitable for light but nutritious diet, try to reduce the intake of fried foods. Some people like to eat breakfast fritters, in fact, may not be, but one should not eat too much, and try bag factory one week only eat once.