• The 10 "criteria" for a healthy lifestyle on the IPC website! Compare and contrast!

    The 10 "criteria" for a healthy lifestyle on the IPC website! Compare and contrast!

    A person's body is healthy and long-lived.

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    The values of some common indicators are the most direct way to determine this.

    Maintaining a healthy lifestyle with physical indicators.

    Everyone should know!

    Check it out for yourself!

    10 "gold standards" for a healthy lifestyle

    Salt consumption standards

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    No more than 5 grams per day

    Excessive salt intake is very closely related to the development of hypertension and cardiovascular system diseases, but also constantly aggravate the damage to the gastric mucosa tissue, accelerating osteoporosis in China, and too much salt intake, the skin will also deteriorate. Salt control is vital for both health and beauty.

    Suggestions:Daily cooking with salt control spoon to control salt intake; eat less salty food such as pickles and pickled food.

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    Eating sugar standard

    Best to control below 25 grams

    Excessive sugar intake is associated with poor diet quality, obesity and chronic disease risk, especially through the consumption of sugary drinks, which increases total energy intake and reduces the intake of other nutritious foods, leading to imbalanced eating, weight gain and increased risk of chronic disease.

    Suggestions: drink more plain water and no or less sugary drinks; eat less sweets and snacks.

    Eating oil standard

    No more than 25 grams per day

    High-fat and high-cholesterol diets are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary artery disease, stroke, atherosclerosis and other diseases.

    Suggestions: use oil-free and less oil methods such as steaming, boiling, stewing, simmering and mixing; take total control, use oil control pots and take according to the amount; eat less fried foods such as fried chicken legs, French fries, fried chicken wings, fritters, etc.

    Eating meat standards

    No more than 75 grams per day

    The National Health Commission issued the previously released "Dietary Guidelines for Chinese Residents (2016)" recommends that the average daily intake of livestock and poultry meat for healthy adults should not exceed 75 grams.

    Suggestion: apply slices of food to the palm of your hand. Also control to carry out processed meat intake.

    Eat fruit standard

    At least half a catty per day

    The Dietary Guidelines for Chinese Residents (2016) states that every healthy Chinese should ensure a daily intake of 200~350g of fresh fruit, and also emphasizes that fruit juice is not a substitute for fresh fruit.

    Suggestions: treat fruit as part of the dinner plate , arrange it into three meals a day , as part of three meals , a few pieces of sage fruit or cut a few pieces of apples, kiwi fruit pieces , can be put on the table .

    Drinking standard

    0g/day

    Drinking alcohol is directly responsible for 2.8 million deaths worldwide, and the safest amount of alcohol to drink is 0, which means no alcohol is good for your health! Studies have found that for every 40 grams of alcohol consumed per day, the risk of stroke increases by 35%, and for Chinese men, alcohol consumption induces an 8% risk of ischemic stroke and a 16% risk of hemorrhagic stroke.

    Recommendation: Stop drinking! Better yet, don't drink a drop!

    Smoking standard

    0 times/day

    Smoking can cause lung cancer, oral and nasopharyngeal malignancies, laryngeal cancer, esophageal cancer, stomach cancer, liver cancer, pancreatic cancer, kidney cancer, bladder cancer, cervical cancer, colorectal cancer, breast cancer, and acute leukemia.

    Advice: If you want to be healthy, the first thing you need to do is quit smoking! Non-smokers should also be wary of second-hand and third-hand smoke.

    Drinking water standard

    No less than 1.5 liters per day

    In mild climates, adult men should drink at least 1700mL (about 8.5 cups) of water per day, and women at least 1500mL (about 7.5 cups) of water. Long-term dehydration will increase blood viscosity and may lead to cerebrovascular disease.

    Suggestions: a small number of times, each time 1 cup (200mL); drinking plain water, do not use drinks instead.

    Sedentary standard

    Do not exceed 60 minutes

    Sitting for a long time will lead to poor blood circulation, blood circulation is likely to stagnate at the lowest point of the body. If the intestine is in a state of stasis for a long time, metabolism will be a problem, intestinal peristalsis becomes slow, the harmful components in the stool in the colon while stimulating the intestinal mucosa, easy to induce colon cancer.

    Suggestions: for sedentary people, you should stand once an hour, about 2-3 minutes each time, get up and pour a glass of water, drink a moderate amount of water; turn around in the corridor, stretch your legs and feet when you go to the toilet.

    Sleep standards

    No later than 23:00

    Long-term development of the lack of for sleep will let the immune system decline, not only seriously hurt the liver, but also affect the occurrence of various chronic diseases leading to the enterprise, inducing hypertension, heart disease, diabetes and other diseases; will also directly lead to mutations in these cells, so that the risk of cancer and sudden death risk level increased.

    Suggestion: put down the phone before 23:00 and go to bed!

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