医生总结的100个健康生活技巧!

6个月前 (05-26) 0 点赞 0 收藏 0 评论 78 已阅读

自从有了家庭群,亲戚朋友总能给我们分享一些:XX大补、XX致癌、千万别做XX…哪些真?哪些假?

这里有100条健康生活技巧,快收藏吧~

01、睡眠十条,让你能睡个好觉

睡眠

1、睡前2小时把房间光线调暗可以增进睡意。
2、睡前半小时最好不看手机了。
3、如果上一条没人能做到,起码把手机亮度调暗点。
4、下午3点后最好就不喝咖啡或浓茶了。
5、连咖啡和茶都建议你少喝,还想抽烟?
6、如果对外界干扰比较敏感,睡觉可以佩戴眼罩、耳塞。
7、躺下很久没睡着,可以离开床做些像看书、整理物品等舒缓活动,培养困意再上床。
8、除了睡觉和啪,其他时间最好别呆在床上。
9、单身的人,除了睡觉,其他时间最好别躺在床上。
10、周末不要过度补觉,会打乱生物钟,尽管我知道你们很难做到,尽量吧。

02、减肥十条,助你科学减肥

减肥

1、吃饭别太快,每口咀嚼20次左右,中、晚饭建议吃半小时。
2、关灯睡觉。开灯睡觉会影响褪黑素分泌,可能增进食欲,让人长胖。
3、喝水→吃蔬菜→吃肉、蛋→吃主食,按这个顺序吃对减肥有些益处。
4、减重饮食热量通常为女性1200~1500千卡/天,男性1500~1800千卡/天。
5、想必大部分人懒得每天计算饮食热量,下面就告诉你简单的技巧。
6、少吃点
7、少吃点
8、少吃点
9、你不会真认为有既吃饱还减肥的技巧吧?
10、当然,少吃还是要建立在均衡的基础上。

03、营养十条,保你营养充足

营养

1、想保证营养充足每天应该吃大概1斤的蔬菜。
2、每天吃主食250~400克,其中全谷物和杂豆50~150克,薯类50~100克。
3、每天吃鱼、禽、肉、蛋类共125~200克。
4、每天应该喝至少300克奶。
5、每天饮水1500~1700ml。
6、每天应该吃一小把坚果。
7、每天吃… …算了,估计你们也记不住…
8、下面有个相对简单好记的方法。
9、每天多喝一杯牛奶、每顿多加一份果蔬、每周多吃几次粗粮和坚果、每周多吃几次鱼虾。
10、反正记住:每天推荐吃至少12种食物。

04、办公十条,让你元气满满

办公

1、起床没必要马上叠被子,可平铺在床上开窗通风,以免螨虫繁殖。
2、工作时坐姿要端正,身体靠在椅背上,必要时增加腰枕靠垫。
3、桌椅、电脑的高度应调整到刚好可以让人坐正,直视时下巴稍微向后缩。
4、当然,坐姿再正确,也不要久坐,时不时起来活动活动。
5、上面说的“活动活动”不包括上厕所…
6、午饭下馆子用开水烫餐具杀菌只是心理安慰,选个卫生合格的饭馆更重要。
7、饭后的奶茶建议选择…算了,都决定喝奶茶了就怎么开心怎么点好了。
8、经常加班的人,还是建议自己带饭...
9、很忙的人也建议每天吃一份复合维生素补充剂,预防维生素缺乏。
10、如果加班熬夜饿了,建议选择水果、杂粮粥、面糊糊等易消化的食物。

05、两性十条,嘿嘿嘿嘿~

两性

1、单身的人,这个章节了解一下就好。
2、酒后不会让人乱性,这只是渣男的借口。
3、体外SJ避孕很不靠谱,很容易『中招』。
4、安全期不避孕也不推荐,失败率很高。
5、正确使用的前提下,短效避孕药(不是紧急避孕药哦~)比套套避孕效率高,也比较安全。
6、治疗原发性痛经,其实吃止疼药挺好,对身体也没啥害处。
7、怀孕期间其实除了酒、过多浓茶、咖啡,没啥真正需要忌口的饮食,适量就好。
8、女性没必要长期用私处洗液产品,用清水洗就好。
9、可乐不杀精,抽烟、喝酒、久坐、内裤太紧才真正杀精。
10、裸睡其实对两性健康有好处,但前提是定期换洗床上用品。

06、运动十条,科学运动不伤身

医生总结的100个健康生活技巧!

1、成年人建议每日健步走5000~8000步,日常生活步行(上下班等)3000~5000步。
2、健步走,要达到走路微微气喘、心跳加快但还能说话交流的速度才行。
3、每走1000步的运动量,可用洗碗15分钟、拖地8分钟、骑车7分钟,慢跑4分钟等代替。
4、锻炼前要热身,要对脚腕、膝盖、胯部、腰背、四肢拉伸5分钟。
5、慢跑时建议前脚掌先着地。
6、建议跑步全程心率控制在最大心率(220-年龄)的60%~75%。
7、运动过程中可以小口分次补水,运动完不要一次性喝很多。
8、剧烈运动后不要立即停下来休息,而是慢慢减低运动频率和强度并做一做拉伸。
9、中老年人尽量减少爬山,倒不是怕张东升,而是怕伤膝盖。
10、有高血压、心血管病的中老年患者最好不要早晨运动。

07、烹饪十条,减少饮食风险

烹饪

1、每人每天吃盐应少于6克(包括食物中的盐),大概是装满抹平一个啤酒瓶盖的量。
2、不放盐改放酱油,是自欺欺人。倒是可以多用醋调味。
3、油烟机要开火烹饪前开机,关火后3~5分钟再关机。
4、木制筷子、砧板要定期更换,因为一些细微裂纹中可能会发霉。
5、盛放油的油壶一定要清洗干净后再装新油,以免残油污染新油。
6、微波炉不能加热蛋类、纸袋、塑料饭盒、金属容器和铝箔锡纸。
7、洗生肉不要用水冲,建议浸泡洗涮。蔬菜则不建议浸泡超过5分钟,以免维生素流失。
8、蔬菜类建议24小时内吃完(冷藏保存)。
9、肉菜、豆制品、主食都建议2天内吃完(冷藏保存)。
10、需要保存的剩饭菜应该马上放到冰箱里,不必晾凉了再放。

08、食补十条,“大补”的真相

食补

1、喝骨头汤不补钙,补钙主要靠喝牛奶、吃豆制品和含钙高的蔬菜。
2、上条中补钙豆制品不包括豆浆,豆浆含钙量低,钙都在豆渣里。
3、柠檬水中维C含量并不高,补充维C不如直接吃蔬菜水果来得实在。
4、光喝白粥不能养,规律饮食才最养胃。
5、补血(铁)适当多吃点红肉,比吃红枣、红糖管用。
6、吃猪蹄不能补充胶原蛋白,倒是可能长胖!
7、水果木瓜既不能刺激乳腺发育,也不能起到丰胸效果。
8、其实没有一种食物有明确的丰胸效果。
9、不存在适量喝酒有益健康,只要喝了就不健康。
10、总之,没啥能真正大补,蔬菜、肉、蛋、豆类、坚果啥都吃才健康。

09、用药十条,原来药该这样吃

用药

1、家中应常备感冒药、止痛药、抗过敏药、补液盐、便秘药、胃肠胀气药、晕车药、碘伏等。
2、吃药前请记得先喝一口水,湿润口咽及食道,以防药片胶囊粘到那里,吃片剂药时稍稍仰头,吃胶囊时稍稍低头,使胶囊浮在水中,更容易咽下。
3、抗菌药药盒上写的『一日三次』不是指随三餐服药,而是指每8小时服一次。
4、非处方药包装上如有红「OTC」标识,指需要药师或医生指导使用。绿色标识则指不需要指导,可自行购买使用。
5、送药不要用果汁、奶茶、茶、牛奶、咖啡等...最好用常温白开水。
6、吃药不喝酒,喝酒不吃药...
7、眼药水每次滴1滴就够了,滴多了眼睛装不下
8、短效避孕药不仅能避孕,还能治疗月经不调等妇科疾病,但要有医生指导。
9、维C片并不能治疗感冒,也不能预防感冒。
10、维生素C片要选择每片剂量≤200mg,一天一片就够了,补多了会增加泌尿系结石风险。

10、急救十条,一定要记住

急救

1、鱼刺卡喉喝醋没用,吃馒头可能加重病情,如果用镊子夹不出来,最好还是去医院。
2、流鼻血不要仰头,应该低头让余血流净,同时按压鼻梁两侧血管止血。
3、牙磕掉了最好放在冷牛奶里或含在嘴里保存并迅速去医院,够及时还能接回去。
4、轻度烫伤要立刻用流动凉水冲洗15分钟后用纱布覆盖伤口,如果情况较重则及时就医。
5、脚崴了要第一时间停止活动、冰敷并抬高患肢。疼痛肿胀严重者及时就诊。
6、被猫狗抓咬伤,要先用肥皂水和流动清水交替清洗伤口15分钟,用碘伏或酒精消毒后尽快去医院就诊,按要求打狂犬疫苗。
7、低血糖时可食用4~6颗糖果、或1勺蜂蜜或白砂糖、或2~4块饼干、或小半瓶含糖饮料来升高血糖!观察15分钟如不缓解再吃一次。
8、小腿抽筋时,可以双脚并拢,与墙一臂距离,用抽筋侧的脚尖抵住墙壁,身体前倾,另一侧抬起脚跟。
9、老人摔倒不要急着扶,应让老人保持平卧,确认老人是否意识清醒,是否有骨折,如问题不大,稍事休息再慢慢扶老人起来并去医院。
10、当发现有人昏迷,呼之不应,需要立刻叫救护车,并让患者平躺,头部转向一侧,检查患者口腔,有异物及时取出,必要时进行心肺复苏。


今天的健康生活知识分享就到这里了,家人们有任何健康生活方面的建议意见欢迎留言交流:-)

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【全8册】小书宝一 二 三年级四 五六年小学生必背古诗词语文数学英语科学知识点作文素材模板英语词汇公式定律生活常识工具百科书 券后价¥19.9 天猫 优惠券¥20 立即领券
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