Health care multiplication table, you should know the nine more and nine less for health!

Everyone has learned the multiplication table in elementary school math, but few people apply this principle to health and wellness. Here I recommend a "Health Multiplication Table" to everyone. As long as you keep the following "nine more and nine less" formulas in mind and persist in practicing them, I believe you will benefit from it throughout your life.

Health preservation multiplication table

1. Less meat and more beans

This seems to have become a "secret" known to everyone. There are many "carnivores" around us. They love meat for every meal, such as hamburgers, barbecue, roast duck, and braised pork. According to the recommendations of the "Dietary Balance Pagoda", a person should only consume 75 grams of lean meat per day, which is a piece the size of a deck of cards. Among them, manual laborers and men can eat more red meat, while mental laborers, women and the elderly with deteriorating body functions should eat more white meat. Especially people suffering from obesity, heart disease, high blood pressure, etc. should eat less meat and more soy products. Beans are called "meat grown from the ground", especially various soy products made from soybeans, such as tofu, tofu shreds, dried tofu, tofu skin, etc., which are all good foods that provide protein.

2. Less salt and more vinegar

Not only does salt steal calcium from your body, it also takes away normal blood pressure. When cooking at home, in addition to using less salt, you should also try to control the intake of condiments such as soy sauce, ketchup, chili sauce, and curry. You should be more careful about invisible salt, such as braised dishes, stews and other dishes in restaurants, potato chips, canned foods and fast food convenience foods all contain a lot of salt. Vinegar can be regarded as a health condiment in the kitchen. You may add a little when cooking. Pickling kimchi with rice vinegar can lower blood lipids. Eating pasta with aged vinegar can aid digestion. Adding some vinegar when making fish and bone soup can also help the absorption of calcium.

3. Wear less clothes and take more baths

When it comes to wearing less, the first thing that comes to mind is “cover up in spring and keep warm in autumn”. In fact, autumn cold does not mean that people should suffer from the cold, but it means that you should add clothes slowly. Appropriate cool stimulation can help promote body metabolism and improve adaptability to low temperatures. When the outdoor temperature drops to around 10℃ in the morning and evening, the "autumn cold" should end. Taking a hot bath can not only relieve fatigue but also help sleep. The most important thing is to do some "small movements" while bathing, such as massaging the abdomen in a clockwise direction with your palms and showering the abdomen to prevent constipation. Rubbing your face in the water can speed up blood circulation and relieve fatigue. The best time to take a shower is in the morning to wake up your body and mind, while it is best to take a bath in the tub 1 to 2 hours before going to bed. The water temperature should be between 40 and 50 degrees Celsius, slightly higher than body temperature.

4. Eat less and chew more

If you want to control your mouth, you might as well try the following tips: start eating when you feel a little hungry, and eat at a fixed time for each meal; eat less each time, or use shallow plates and transparent tableware; eat for at least 20 minutes, because it takes 20 minutes from the start of eating for the brain to receive the signal that you are full. Generally speaking, chewing each mouthful of food 15 to 20 times can aid digestion, prevent weight gain, and relieve tension and anxiety. You may want to use a small spoon instead of chopsticks, or use a spoon and chopsticks alternately to eat. Even if you want to eat faster, you can't, and you must ensure that each bite of food is fully chewed.

5. Less medicine, more practice

No matter how generous you are in other days, you should be "stingy" when taking medicine. When you encounter minor illnesses such as colds, it is best to bear it and not take medicine casually. The elderly should also abide by the principle of "increase dosage as age increases" and for those over 60 years old, the dosage is equivalent to 3/4 of the adult dosage and cannot be increased on their own, and they can only take a maximum of 4 medicines at the same time. If you don't develop the habit of exercising, taking medicine is useless. The latest research shows that as long as you exercise for 15 minutes a day, you can extend your life by an average of 3 years. For example, brisk walking, jogging, cycling, etc. can be called the best "medicine".

6. Fewer cars, more steps

A study shows that with more and more people owning cars, about 25% of them have lost the habit of walking. Studies have found that people who drive around all day spend twice as long being sick as those who like to walk. Modern people use busy work as an excuse to avoid exercise. In fact, 30 minutes of aerobic exercise (such as brisk walking) every day can make the immune system work more efficiently.

7. Less Desire, More Giving

In daily life, you might as well help others more often, such as lending paper and pens to strangers, giving food or money to street beggars, participating in fundraising activities, etc. Small good deeds can make you feel the social value of your existence, bring you emotional satisfaction, and your worries will naturally disappear. In addition, don’t keep delicious food to yourself, share some with others. This not only allows you to share the deliciousness with others, but also helps you control your calorie intake. Don’t be lazy and ask your colleagues to bring you food or other things. Leave your seat and go out on your own to see if you can do something for others. In this way, you can not only exercise your muscles and bones and prevent fat from gaining weight, but also earn good popularity.

8. Worry less and laugh more

They attach too much importance to position, always think about money, fiddle with houses, can't let go of their airs, can't give up their face, and are too fond of their children... Anxiety is on everyone's face. Why not try a different expression? A 4-year-old will smile every 4 minutes, and adults should smile every hour. Laughter not only increases your lung capacity, but also helps you lose weight and relaxes your heart. Laughing for 15 minutes can burn 40 calories. If you do this every day, you can lose at least 1.8 kg in a year. Everyone may have times when their emotions get out of control, so you might as well prepare a "mood first aid kit", such as watching a movie, running a few laps, going somewhere for snacks, being with your children, or sharing a smile with others while waiting in line when shopping. Let the smile illuminate your life like sunshine, and also "warm" your heart.

9. Less talk, more action

Health plans cannot just be talked about lip service, and excuses such as "no time" or "can't stick to it" should be used. Instead of complaining all day about not being able to lose weight and your growing beer belly, why not use this time to take action! Otherwise, you will always be able to stare at other people's good figures and good complexions. From today on, try to change one bad habit every day, just as you are saving yourself a health insurance.