Lack of sleep equals zero fitness

Lack of sleep equals zero fitness

For fitness people, sleep is not good if everything is not good enough.

Because, whether you want to gain muscle or lose weight and lose fat, no matter how hard you are during exercise, how particular your diet is, or even take medication, but as long as you can’t guarantee the sleep time, you can’t fall asleep when you should.If so, it will greatly reduce your hard-working fitness effect.

  Sleeping enough for 8 hours, better fitness results, adequate sleep is indispensable to ensure physical health.

As long as you sleep less for an hour, your body will spend 100-200 kcal more time to maintain function. Insufficient sleep will affect your emotions, make you irritable, lack patience and persistence, and decrease your will to overcome difficulties.

These bad mentalities often limit the normal performance of exercise, make bodybuilders experience worry and discouragement, and affect the exercise effect and the development of fitness habits.

  For young people aged 18-35, the recommended sleep time is 23: 00-7: 00, especially if the bodybuilder cannot maintain 8 hours of continuous sleep, it will destroy the training effect of the day and affect the next day.If you suffer from other reasons in your work and life, this time can be shortened appropriately, but remember the reason that you would rather get up early and stay up late, because 23: 00-22: 00 is normal human metabolism.The highest three-hour period is also a period of abnormally active “growth hormone” secretion that promotes muscle growth, so ensuring sleep quality is a prelude to good health.

  Fitness and sleep are best separated by 4 hours. After sweating, you can sweat out, take a hot bath, and go home to sleep in a beautiful place. This feels really good.

But some people can’t fall asleep after exercising. As soon as they lie down, they run their shadows of crazy movements at high speeds . lingering.

  Experts point out, “This is a temporary insomnia caused by improper exercise. You don’t need to take sleep medications. You can adjust it by changing the exercise time and items.

“There may be two reasons for insomnia after fitness: one is that the interval between exercise and sleep is too short; the other is that the amount and intensity of exercise is too large, sore and difficult to fall asleep.

  Experts suggest that bodybuilders who experience this kind of exercise are very sensitive to excitement and should adjust their plans to prepare for sleep about 4 hours after the end of fitness.

For example, advance the fitness time to 3 to 4 pm, so that when you fall asleep around 10 o’clock, the excitement has almost subsided.

Don’t choose special plasma sports, sometimes spinning bikes, and the explosive concerts are too exciting.

Try to choose aerobic exercise, brisk walking, yoga, Pilates are OK, do not exercise too much.

Putting sugar when cooking soy milk hurts children the most!

Putting sugar when cooking soy milk hurts children the most!

Drinking soy milk everyone likes sugar most, but do you know when and when?

  The correct way to add sugar is to pour the soy milk into a bowl or cup, which is best when the bowl or cup is not hot.

If sugar is added during cooking, lysine in soy milk will react with sugar to produce fructosyl amino acid, which is a harmful substance and is especially harmful to children.

  What sugar is best?

In general, many people like to use white sugar, but the main ingredient of white sugar is sucrose, which has a sweet taste. If the amount is not controlled, it will be harmful to the teeth and the body.

In fact, adding glucose or honey is healthier.

After drinking glucose without digestion and digestion, it will be quickly absorbed by the body, which is more suitable for children or frail people.

And honey is a good mixture of glucose and fructose.

  The least suitable sugar is brown sugar.

Organic acids in brown sugar combine with proteins in soybean milk to produce denatured precipitates that are not easily absorbed.

  In addition, meat, milk, eggs, fish and shrimp foods also contain higher lysine. When cooking, cooking these foods should be post-sugar.

1-3 year old baby strong bone and strong bone nutrition package

1-3 year old baby strong bone and strong bone nutrition package

Spring fresh fish and live shrimp, calcium in the body and essential amino acids of the human body, will help the baby’s growth and development, strong muscles and bones.

It is recommended that your baby eat more fish and shrimp foods in the spring to help supplement calcium and strengthen bones.

In addition to fish and shrimp, milk can also be an ideal source of calcium for babies.

Pure fresh milk and full-fat milk are rich in calcium, excessive milk fat, and high absorption rate. They are ideal foods for calcium supplementation for babies.

While ensuring calcium intake, vitamin C supplementation is also very important, it can promote the absorption of nutrients.

After lunch and dinner 1?
2 hours, choose sweet orange, citrus, kiwi and other vitamin C fruits, which is conducive to the baby’s absorption of iron, zinc, calcium and so on.

Introduce mothers to a set of calcium nutrition supplement packages suitable for calcium supplements: staple food + meat dishes + vegetarian dishes + soups + snacks staple food: white rice rotten rice meat dishes: milk-flavored fish sticks Ingredients: 350 grams of net fish meat, 1 egg white.

Seasoning: salt, onion ginger water, chicken essence, refined oil, sugar, milk, rice wine, starch.

Production method: (1) chop the fish into fish velvet, add salt, onion ginger water, egg white, starch and mix well, put it in a dish, steam it out in a basket, remove it after cooling, and change it to a strip after cooling.

(2) Add seasoning oil to the wok, add water, add salt, sugar, and boil the milk, add fish sticks, water starch, and add a small amount of sesame oil.

Features: white color, strong milk flavor.

Nutritional value: fish protein, rich in calcium.

Milk contains calcium, is easy to digest and absorb, and is rich in nutrition.

Vegetarian dishes: Fried three pieces of lettuce Ingredients: 100 grams of lettuce, 50 grams of pork, 50 grams of carrot, 50 grams of potato, and 50 grams of mushroom.

Seasoning: refined oil, spring onion, ginger juice, rice wine, refined salt, chicken essence, egg white, water starch.

Production method: (1) Wash and peel the lettuce and cut into shreds, carrots, green peppers, potatoes, mushrooms and shreds for sparing, shred pork with a small amount of salt, chicken essence, egg white, starch and mix well.

(2) Take a clean wok and place it on the stove, add an appropriate amount of refined oil, and when it is hot to 30%, add the shredded pork and let it cook. Add the remaining raw silk into the pot and the shredded oil to remove the drained oil.

(3) Leave a small amount of remaining oil in the wok, add green onion, ginger juice, add some salt, rice wine, and chicken broth, stir in a variety of silky raw materials and stir-fry with water starch.

Features: Bright color, salty and refreshing.

Suitable for babies over 2 years old.

Nutritional value: Lettuce is rich in nutrients, contains protein, trace amounts, sugars, calcium, phosphorus, iron, multivitamins and folic acid. Regular eating lettuce can also enhance the body’s resistance.

Lean pork is rich in protein, high in vitamin B1, and high in zinc.

Soup soup: carrot puree, minced tofu, raw materials: 25 grams of minced meat, 50 grams of carrot, 400 grams of tofu.

Seasoning: A small amount of essential oil, egg white, chicken broth, salt, and starch.

Production method: (1) Cut the tofu into small cubes, put an appropriate amount of refined oil in the pot, stir-fry the onion and add the minced meat.

(2) Add the previously prepared carrot puree and stir fry, then add broth and tofu, add salt, chicken essence, and thicken after boiling.

Nutritional value: high-quality pork animal protein, tofu is high-quality vegetable protein, animal and plant proteins are complementary, nutrition is doubled; carrots are high in vitamin A, and regular consumption can enhance the baby’s physique.

Dim Sum: Babe Shrimp Fresh Meat Crisp Dough Ingredients: 300 grams of flour, 150 grams of butter, 2 eggs.

Seasoning: 90 grams of sugar, 10 grams of milk powder, 2 grams of baking powder.

Stuffing ingredients: 100 grams of shrimp, 200 grams of minced pork.

Seasoning: Onion and ginger water, salt, chicken essence, sesame oil are similar.

Production method: (1) Oil noodles and pastries are grouped into two square plates of the same size and frozen in the refrigerator.

(2) The frozen oil noodles and pastry are made by the “three-fold method” four times.

(3) will help to complete.

5mm thick skin and cut into 4cm square embryos.

(4) Spread the stuffing heart made of fresh meat and shiitake on the dough and roll it up.

(5) Brush the egg yolk liquid on the crispy roll embryo, sprinkle with white sesame seeds and bake in the oven for 10?12 minutes (oven temperature: 200 degrees above and below).

Features: crispy and delicious, bright color.
Nutritional value: Shrimp is rich in protein and calcium. It has a certain calcium supplement for baby.

Note: “Triple Folding Method” four times-roll the pastry noodles into an array, roll them into an array after folding them one by three, and repeat it 4 times.

Tips for collocation: Calcium supplement foods should not be eaten with high fiber foods, this will affect your baby’s effective absorption of calcium.

You can take your baby to the sun outdoors, which will help calcium absorption, especially in the early spring!

Taijiquan moves and relaxes physically

Taijiquan moves and relaxes physically

Taijiquan is a slow and light regimen.

Domestic scholars have found that after playing Taijiquan for 30 minutes a day, the level of HDL in the body can be significantly increased.

  ”Life is movement”.

Exercise can promote heart and respiratory function, increase muscle strength and bone density, increase response sensitivity, reduce depression, and thus increase physical fitness.

Therefore, too many people think that increasing exercise intensity and duration is more beneficial for correcting health and longevity, which is actually unscientific.

  First, super exercise is not good for your health.

Physiologists have conducted research, one is to compare the effects of low and high intensity exercise on the human cardiovascular system; the second is to measure the changes in blood pressure and heart rate during continuous and intermittent exercise.

The results show that both low-intensity and intermittent exercise can have a good effect on health.

Therefore, experts suggest that low-intensity exercise every day is not only good for health, but also reduces the risk of cardiovascular attacks.

  Tai Chi is a slow and light exercise.

Domestic scholars have found that after playing Taijiquan for 30 minutes a day, the level of HDL in the body can be significantly increased.

This lipoprotein can eliminate the low-density lipoprotein deposited on the arterial wall, which is beneficial for arteriosclerosis and cardiovascular disease.

Therefore, super exercise is not good for your health.

Experts introduce six kinds of medicinal wine preparation methods


Experts introduce six kinds of medicinal wine preparation methods

Chinese people’s research and application of wine can be described as pure.

From winemaking, drinking to wine-seeking, wine, wine has penetrated all aspects of human life.

Since ancient times, there has been no solution between wine and medicine. There is a “閰? in the traditional “medical”.

銆€銆€The wine is warm, the taste is bitter and bitter, and the reason why the doctors like to drink wine is to take the good medicine and reach the viscera and the limbs, so there is the expression of “the length of the wine is 100”.

In fact, wine is the best solvent, and many drugs that are difficult to be effectively analyzed by other processing methods can be extracted through this characteristic of wine.

Chinese medicine believes that long-term illness will lead to qi deficiency and choroidal obstruction. Therefore, various chronic deficiency diseases often have different degrees of qi and blood, and the stagnation of the meridians.

The medicinal liquor contains nourishing blood and nourishing qi, nourishing Yin and warming the body to nourish and strengthen the body, plus the effect of the wine itself, which is beneficial to all kinds of chronic debilitating diseases.

銆€銆€Professor Li Furen has been practicing medicine for more than 60 years. Since the senior medical and health care work of the party and state leaders has been hired, his main direction has been to treat and treat middle-aged and elderly diseases and health.

As a Chinese medicine practitioner, Li Lao has a special liking for medicinal liquor.

Based on the traditional ancient prescription and accumulated decades of clinical experience, Li Lao formulated a six-tank health medicinal liquor.

Here, we will make the preparation method of this six altar wine public, so that more people can benefit from it.


Shouwu Yishou wine: 10 grams of Polygonum, 10 grams of black sesame seeds, 10 grams of Huang Jing, 10 grams of angelica, 10 grams of wolfberry, 10 grams of white peony, 10 grams of astragalus.

銆€銆€[Preparation method]The medicine is decocted into a thick juice, filtered to remove slag, and mixed into 25-degree 500 ml sorghum liquor.

If more than one can be proportional to analogy.

銆€銆€銆怣ethod銆?2 times a day, 20-50 ml each time.

銆€銆€[Indications]楝?鍙戞棭鐧? kidney deficiency, backache, weak legs, qi deficiency and blood, long-term service without side effects.


Salvia wine: 10 grams of Salvia, sandalwood, woody, Amomum 5 grams, red peony, 10 grams of Codonopsis.

銆€銆€[Preparation method]The medicine is smashed into coarse powder, 500 ml of 25-degree white wine is added, soaked for 2 weeks, and clarified to remove slag, so that no impurities are preferred.

銆€銆€銆怣ethod銆?3 times a day, 20 ml each time.

銆€銆€[Indications]Coronary atherosclerotic heart disease, angina pectoris, myocardial infarction, etc., have blood stasis, benefit Qi and strong heart.


Nourishing blood and soothe the nerves: 10 grams of 鑼, 10 grams of fried dates, 5 grams of Schisandra, 5 grams of night vine, 5 grams of glutinous rice, 5 grams of white peony, 5 grams of amber powder, 5 grams of mulberry.

銆€銆€[Preparation method]All kinds of medicines are researched and finely mixed, and 500 ml of 25-degree white wine is added, and the slag is filtered by soaking for 2 weeks.

銆€銆€[Serving]30-50 ml per night.

銆€銆€[Indications]Long-term insomnia, difficulty falling asleep, wake up early, more fearful dreams, long-term weakness, poor memory, Shenpi fatigue and other symptoms.


Yupingfeng wine: 15 grams of astragalus, 10 grams of wind, 15 grams of Atractylodes, 10 grams of Bupleurum.

銆€銆€[Preparation method]All kinds of medicines are researched and fined, and 500 ml of low-grade liquor is blended. After clarification, the sediment is removed.

銆€銆€銆怣ethod銆?3 times a day, 20-30 ml each time.

銆€銆€[Indications]Those who are vulnerable to cold or climactic changes in climate change have the effects of supplementing Qi and strengthening the body, resisting cold and preventing colds.


Hazelnut wine: 60 grams of wolfberry, 20 grams of mulberry, 20 grams of lily, 10 grams of lotus seeds.

銆€銆€[Preparation method]The medicine is mixed into 500 ml of low-grade liquor, soaked for 2 weeks, and the residue is removed, and the original medicine is not removed.

銆€銆€銆怣ethod銆?2 times a day, 20-30 ml each time.

銆€銆€[Indications]Bushen Yijing, soothe the nerves and yin, cure edema and fullness, back pain and other symptoms.

Shengmai wine: 10 grams of Codonopsis, 10 grams of Ophiopogon japonicus, 5 grams of Schisandra, 20 grams of longan meat.
銆€銆€[Preparation method]The medicine is concentrated to the residue and mixed with 500 ml of low-grade liquor.

銆€銆€銆怣ethod銆?3 times a day, 15 ml each time.

銆€銆€[Indications]is a strong heart and doubling agent.

It can be qi and sweat, and it is effective for shortness of breath, thirst, and weak pulse.

DIY self-massage health meridian acupoints make you healthy every day


DIY self-massage health meridian acupoints make you healthy every day

The meridian is the general name of the meridians and collaterals. It is the channel that communicates with the internal organs and the internal and external channels.

There are twelve main meridians in the human body. The acupuncture points are the places where the blood and blood of the meridians gather. The massage acupuncture points can adjust the blood of the human body, relieve the mental stress, promote blood circulation, and thus achieve the purpose of disease-free treatment and disease-free fitness.

Before the massage, the body should try to relax, naturally breathe, and eliminate distracting thoughts.

For positive colds, fever, fatigue or fatigue, pregnant women, severe hypertension, arteriosclerosis, people at risk of bleeding, etc., you need to ask a professional Chinese medicine practitioner to assess whether massage can be performed.

In addition, please avoid the following dangerous parts, such as fracture dislocation, trauma infection, spine, eyeball, navel, complications, etc.

Self-massage little pace: 1.

Ten fingers are bent into a comb shape, and the comb is moved from the forehead hairs to the top of the head and the back of the head, or the comb made of wood and animal bones is combed from front to back until the scalp has a warm feeling.

The Baihui point at the top of the head, for the purpose of the two points of the supervision of the second pulse, can be refreshed and relieved.


Starting from the brow, gently massage to the temple, gently press the fingertips at the temples to relieve headache and headache.


Position your hands in the waist and look for the thick muscles on both sides of the lumbar spine. Warm your palms from the top to the bottom until the muscles are slightly warmed up. This will soothe the stiff discomfort of the back.


Located in the lower part of the knee joint, the Zusanli point on the outside of the calf tibia has been a key point for health care since ancient times, which can enhance physical strength and prevent aging.

Because it belongs to the acupoints of the stomach, it is often used for normal low-function diseases, and it has a weak effect on the bones of the leg bones.


When the sharpness of the foot 5 is bent, the bottom of the foot is in the depression of the Yongquan point. It can be rubbed to the heart of the foot with the palm of the hand. This point has the effect of clearing the virtual fire, nourishing the eyesight, restoring the nerves and so on, so the ancient records are large.The poet Su Dongpo will do this massage every night before going to sleep.