Appropriate for warm and healthy body in late autumn

Appropriate for warm and healthy body in late autumn

With the advent of frost and solar terms, the temperature will further decrease. In order to prevent cold and keep warm, too many people will choose to eat spicy food. Not only can it be seasoned to make it more delicious, but more importantly it can promote blood circulation and warm the body.

But if you eat too much spicy food, it will also bring “negative effects”, so how can you eat spicy food when it is cold?

  Pepper can be VC, can increase metabolism. When it comes to spicy food, pepper is the first ingredient.

In traditional Chinese medicine, hot pepper flavor is hot and mild, can warm the stomach, disperse cold and dryness, and sweat. It is commonly used for spleen and stomach deficiency, loss of appetite, cold feeling in the abdomen, and dilute water.

From a nutritional point of view, peppers are rich in vitamin C, β-carotene, folic acid, magnesium, and potassium; capsaicin in peppers also has anti-inflammatory and antioxidant effects, which reduces vitamins, certain tumors, and otherThe risk of some chronic diseases that increase with age; it has been found in several human trials that meals with peppers can increase the body’s energy expenditure and help lose weight.

  In the autumn and winter seasons, people like to eat spicy foods, and there are several other reasons: First, spicy foods have Tongli lungs, Tongda table, and the “three links” function of the bloodstream. In the autumn and winter seasons, colds and other diseasesIn high-incidence period, eating spicy food can effectively improve immunity and prevent colds.

  Basically, “Materia Medica” says that pepper can warm the spleen and stomach.

If you experience vomiting, diarrhea, or stomachache in cold weather, you can eat some peppers.

The weather is extremely cold in autumn and winter, especially women are very prone to cold hands and feet, dysmenorrhea and other conditions. Eating spicy food properly can moderate the temperature, increase body temperature, and alleviate the pain caused by severe cold and dysmenorrhea.

  Finally, peppers have certain medicinal properties, so they can “remove wind, sweat, phlegm, and dehumidify.”

“According to modern medicine, it can promote blood circulation, improve fear of cold, frostbite, and vascular headache.

Once the blood circulation speeds up, a person’s body temperature can rise quickly, so as to achieve the effect of expelling cold and preventing cold.

  Peppers can’t be eaten too much. If you eat spicy and choose other ingredients, the spicy substance in pepper is a capsaicin collectively called capsaicin, which is a substance with a strong stimulating effect.

When people eat spicy food, this irritation will continue throughout the digestive tract from the oral cavity. Therefore, if too much pepper is consumed, a large amount of capsaicin will cause irritation of the mucous membranes, cause hyperemia, accelerated peristalsis, cause stomach pain, abdominal pain, diarrhea cancer, Anal burning, tingling, cause prostate disease, prevent hemorrhoid bleeding.

Therefore, anyone suffering from esophagitis, gastroenteritis, gastric ulcers and hemorrhoids should eat less or avoid chili.

  However, there are more than one kind of peppers that can produce spicy flavors. Some other ingredients can also achieve the same therapeutic effect as peppers, and they are less irritating and mild to people. Therefore, everyone who likes spicy foods does not hinder the look and use more.Other ingredients.
  Pepper is divided into black pepper and white pepper, which is a favorite condiment.

Can be used as a spice, can be preserved, can be used as a seasoning, or even used as medicine.

The effect of pepper is similar to that of pepper, but less irritating.

Indications include cold phlegm and food accumulation, cold abdominal pain, nausea, vomiting water, diarrhea, cold diarrhea.

External application for sores, snake bites, dog bites, and food poisoning.

The smell of pepper can increase appetite, and has a good relief effect on cold and abdominal pain caused by cold, and bowel diarrhea, so as to treat cold and cold.

Black pepper has a stronger spicy taste than white pepper. It has a spicy flavor and deodorization. It is more used for cooking internal organs, seafood seasoning, white pepper has a medicinal value breakthrough, can dispel cold, and strengthen the stomach.Appetite, help digestion, promote sweating; can also improve leucorrhea and epilepsy in women.

  Ginger ginger has a mild taste, has a variety of effects such as cold sweating, phlegm relieving cough, and stomach, antiemetic, and other functions. When vomiting, spleen and stomach are cold, ginger juice is often boiled.

If you catch a cold due to cold, drink some ginger soup to increase blood circulation and make your whole body warm, which will help expel the cold in your body.

When the weather is cold in autumn and winter, you may wish to make some ginger tea to keep the cold warm.

  Mustard mustard is generally divided into green mustard and yellow mustard. Mustard is slightly bitter, spicy and fragrant, and has a strong stimulus to the tongue. The taste is very unique. The mustard powder can have an aroma after the spray., Olfactory stimulus.

Green mustard and yellow mustard are two completely different seasonings.

Yellow mustard originated in China. It is ground from the seeds of mustard and is yellow and slightly bitter. It is a common spicy seasoning and is mostly used as a salad.

In addition to seasoning, folks also use yellow mustard orally to treat vomiting, subumbilical colic, and external application to treat arthritis.

Mustard has a strong spicy taste and has a regulating stimulating effect, which can regulate female endocrine and enhance sexual function, and can also stimulate vasodilation, enhance facial blood flow, and make women’s complexion more ruddy.

The knowledge of Chinese medicine

The knowledge of Chinese medicine

[Introduction]It is important to choose a container. It is advisable to use a casserole, earthenware pot or enamel pot, and avoid metal pots such as iron pots and copper pots.

First immerse in cold water to soften the drug, and the active ingredients penetrate into the water.

  The soaking time is about 20 minutes for flowers, leaves, and stems; about 30 minutes for roots, seeds, and fruits; and about 60 minutes for animals.

Exogenous anti-evil drugs should be long soaked, while internal injury tonic drugs should be soaked.

  You must master the heat when cooking Chinese medicine.

Traditional Chinese medicine is divided into “fire” (fire) and “fire” (low fire). This is very scientific. Generally, the fire is first boiled, and then the low fire is changed to prevent the juice from overflowing and drying up too quickly.

For light, highly volatile and volatile medicines, such as flowers, stems, leaves, etc., fry over high heat and change to low heat for 10 minutes.

It is heavy, has a concentration, and has nourishing drugs such as roots, lumps, minerals, etc. After the high heat is boiled, the low heat is slowly fried for about 50 minutes to fully dissolve the active ingredients in the liquid medicine.

Some traditional Chinese medicine can only reduce or eliminate its toxicity by slow frying on a low fire, such as aconitum and vicious.

  The anti-drug, antipyretic, and aromatic drugs should be fried with high fire, otherwise, the active ingredients will be lost too much, or their medicinal properties will be changed.

In addition, specific prescriptions will see frying first, then frying, frying, simmering, frying, immersing, and brewing. These special requirements have already been explained in the front.

  Filtering out the medicinal juice is the last procedure of boiling Chinese medicine.

First, the cooked pot should be filtered for 3 minutes from the fire. Do not wait for the liquid to cool down before taking the juice. The active ingredients of some medicines become large particles that are easy to settle and are discarded.

  Filter medicine must use a gauze mesh cover, which can remove impurities in the juice, especially for drugs with fluff, which can easily irritate the patient’s throat and cause cough and nausea. Filtering through gauze has great potential.

Have to know!

Ten daily first aid tips

Have to know!
Ten daily first aid tips

In daily life, accidental injuries are difficult to avoid, and sometimes difficult to predict. If we do not treat them promptly or operate improperly, we may cause injuries to ourselves or others. Therefore, it is necessary to have some first-aid knowledge.

Let ‘s take a look at how we often deal with small accidents in the daily life. I hope it is helpful to everyone.

  Fish bone stuck throat Fish bone stuck throat, you should stop eating immediately, open your mouth and make an “ah” sound, let the family change the light or flashlight, see where the fish bone is, and then clamp it out with tweezers.

If no fish bones are found, the fish bones may be stuck in the deeper throat and should be seen at the hospital.

After removing the fish bone, there will still be a foreign body sensation in the throat for a short period of time. This is the cause of local mucosal abrasion, so don’t worry about it.

Too many people like to use large dry rice balls to deal with fish bone stuck throat. This method may be effective for small fish bones, but it is not effective for larger fish bones. Sometimes it will stab deeper due to squeezing.
Others believe that once the fish bone is stuck, a small amount of edible vinegar can be swallowed to dissolve the fish bone.

In fact, vinegar stays in the throat for a short time, it is impossible to dissolve fish bones.

  Little flying insect has penetrated into the ear canal. After suddenly flying into the ear canal, do not use your fingers or other things to dig it out, so as to prevent the little flying insect from getting deeper and deeper, if it breaks the eardrum, it may cause hearing loss.

The correct way is to go to a dark place to help light the ear canal, use the insect’s tendency to light, and use the light to attract flying insects.

You can also drip a few drops of cooking oil into the ear canal to make the wings of the flying insect soaked and unable to open, and then use the ear spoon to pull the insect out of the ear canal.

If the above method does not work, you should go to the hospital immediately.

  Eating and being choked If the patient can still talk or cough, it means that the airway is not completely separated, trying to make him cough better; if the patient is conscious, but can’t cough and choke on his own food, hemlick operation can be used.That is, quickly press upward along the patient’s upper abdomen, and squeeze the food out of the airway by the generated impinging airflow; if the patient has exhaled and shifted, he should immediately open his mouth and press his index finger against the tip of his mouth corner to reachExcessive hook sweeping is performed deep in the mouth until food is removed.

If none of the above attempts work, you should be sent to the hospital for emergency treatment immediately.

  Eyes are inadvertently in the sand. Eyes are the most delicate organs and cannot tolerate any foreign bodies.

If you do not remove the foreign body in time, you will feel pain in the blink of an eye, which will cause complications, ulceration and even blindness.

When foreign objects enter the eyes, it is most taboo to rub the eyes vigorously, or wipe the eyes with a dry paper towel or towel.

The correct way is to open your eyes, ask your partner to help open the eyelids, and carefully check the whites of the eyes (bulbar conjunctiva), lower eyelids and cornea.

If the foreign body is on the eyelids or white parts of the eye, wipe the foreign body gently with paper towels dipped in a little pure water (at home, it is best to wipe off the foreign body with a cotton swab with some antibiotic eye drops); if the foreign body is in the upper eyelid, cornea, or embeddedDeeper, you must go to the hospital for treatment in time.

  Nosebleeds When nosebleeds, raise your head, not only can’t stop the nosebleed, but it can cause the nosebleed to be sucked into the mouth and respiratory tract.

The correct way is to pinch the two nose wings 4 with your fingers?
8 minutes, or use a cotton ball soaked in ice water to stop the bleeding by stuffing the nasal cavity.

If these methods do not stop bleeding, you should go to the hospital immediately.

  Drunk lightly drunk people can drink strong tea to diuretic and accelerate the excretion of alcohol.

Severely drunk people can let them drink vinegar and press their tongue base with their fingers to induce vomiting to reduce alcohol absorption.

If the above treatment effects are not obvious, they should be sent to the hospital for treatment.

  Heatstroke mild to moderate heat stroke should be quickly transferred to a cool and ventilated place to rest, take off or untie clothes, wipe your body with a cold towel to quickly reduce body temperature.

Let heatstroke people drink some cold salt water and cool salty drinks.

If the patient has confusion and convulsions, they should be taken to the hospital immediately.

  When sunburns go out in the summer, you should take protective measures, such as sunscreen and umbrellas.

When the skin is red and swollen and swollen due to the hot sun, apply cold towels to the affected area and apply some moisturizing cream appropriately.

If there are blisters on the skin, do not pick them up and ask your doctor to avoid secondary infection.

  Once the bee stings go out, once the bees sting, you should carefully remove the remaining stinger, squeeze the wound gently, squeeze the venom, and apply a little ammonia or soda.

If it is stung by a wasp, acetic acid should be applied to neutralize the venom.

A local cold compress can relieve swelling and pain.

If you have nausea or dizziness, go to the hospital immediately.
  When swimming, calf cramps When calf cramps occur in the water, you should immediately go ashore, straighten your legs and sit down, grab the big toe and pull back, and massage the calf muscles.
If you can’t go ashore immediately, keep calm, hold your breath, and do the above in the water.

Suffering from polycystic ovary syndrome?

Give you a diet conditioning guide

Suffering from polycystic ovary syndrome?
Give you a diet conditioning guide

What about polycystic ovary syndrome?

The diet has always been that everyone should reduce the intake of high-fat, high-sugar foods and reduce weight.

This can lead to a decline in the level of androgen, which is beneficial for the recovery of ovulation.

For the choice and intake of food, you should pay attention to the spicy stimulation, do not eat, mainly light food, eat more vegetables and coarse grains.

So today, ask experts to recommend some special “good pregnancy” foods for everyone.

Polycystic ovary syndrome should eat more food 1, yellow foods including soybeans, lemons, tofu, pumpkin, corn and bananas, etc., while eating in a bad condition will be very effective, in the usual three meals a dayAnd often eat some yellow food.

Yellow food can also enhance gastrointestinal function, change cold constitution, promote metabolic function and maintain the secretion of female hormones, which is the driving force to supplement hormones.

2, green foods include broccoli, lettuce, celery, etc., it can strengthen the kidney, strengthen the liver, strengthen the spleen.

If the spleen is healthy, it can digest and absorb the food beneficial to the kidney, liver and spleen, maintain the balance of hormone secretion, and avoid the bad condition of the body.

3. Some calcium, soy isoflavones and vitamin B foods include chicken, fish, eggs, cereals, beans and nuts. Eating these foods will help maintain the balance of the body’s secretion system.

Polycystic ovary syndrome diet conditioning 1, to avoid high-salt high-fat diet polycystic patients quickly become fat in a short period of time, relative blood pressure, the risk of high blood lipids is higher.

Therefore, try to avoid a high-salt and high-fat diet, which is helpful for controlling blood pressure and blood lipids, and also helps to improve body shape.

And we recommend that friends with polycystic cysts should try their best to eat lightly, and try to eat less spicy food.

2, control diet but do not over-diet. Some friends think that controlling diet is a diet, although the diet should be controlled, but the nutrients should not be less.

Daily diet control, but for the calcium that should be supplemented, vitamins must be added, you can eat more fresh vegetables.

3, eat foods containing saturated fatty acids and hydrogenated foods such as pork and minced meat, fat, all kinds of poultry and livestock skin, cream, artificial cream, whole milk, fried food, Chinese and Western cakes, fish, protein, beansNuts are a good source of protein.

Health Tips: The contents here are for reference. The diagnosis, medication and use basis are not a substitute for the diagnosis, treatment and suggestions of doctors and other medical personnel. If you have physical discomfort, please seek medical advice promptly.

How to exercise in daily life is correct?

How to exercise in daily life is correct?

Guide: How is fitness to be correct in daily life?

In the activities of daily activities, especially after getting up in the morning, many fitness-loving people will press their legs and practice Tai Chi and other activities. As everyone knows, we seem to simply press the legs, and not everyone can do Tai Chi, especiallyFor middle-aged and elderly people, this must be carefully chosen for exercise. Failure to do so will damage the muscles and bones, cause sports injuries, and cause serious consequences.

  This simple sport of pressing the legs, although very simple, is not suitable for all people. For middle-aged people, especially middle-aged people who have no previous experience of pressing the legs, if there is no contraindication in the body, pay attention toFollow the principle of gradual progress. At the beginning of the exercise, you should pay attention to the extent of lifting your legs. You must not increase the amount gradually.

  For the elderly (not including those who have been exercising leg presses since their youth), leg presses are generally not recommended.

This is because the leg press is only a part of the local training exercise that increases the range of hip joint movement. Therefore, the exercise is necessary for the people in the army dance, acrobatics, gymnastics and other special sports, but it is special for us ordinary people.As far as the elderly are concerned, this sport is not necessary and does not have much meaning and value.

  Pressing this leg can neither achieve the purpose of increasing physical fitness, nor improve the overall athletic quality of the human body.

In particular, if the elderly perform this exercise, the flexibility of the body becomes poor due to the increase in age, especially the joints, tendons, ligaments, etc., are seriously degenerate and lose their elasticity.Excessive stretching will cause damage to various joint parts, and serious damage may result in compression of blood vessels and nerves passing through between muscles or tendons, causing serious consequences.

  Tai Chi is popular in most parts of the developing world, and it has also been generally welcomed by people of many ages. It is a long-established fitness exercise. Due to the combination of movement, movement, relaxation, and practical training, Tai Chi, Especially favored by middle-aged and elderly people, has become the sport of choice for this age group.

However, this exercise is not suitable for all people, because if the practitioner implants a knee joint disease or a sacral disease, perform Tai Chi exercise before the disease is eliminated, for example, during “riding squat”,The knee joint is required to maintain a 30-60 degree bending time. This action will cause the sacrum and the knee joint to bear huge pressure, which will aggravate the practitioner’s original illness and fail to strengthen the body.

Tips for holding a newborn baby

Tips for holding a newborn baby

After many expectations, the baby is finally born. Are the new mothers a little helpless or even holding the newborn baby, they must be carried out carefully, for fear of hurting the baby, especially for men who have just become fathers,Because there was almost no chance to contact the baby before, coupled with the movement, the force was not accurate, and it was easy to cause harm to the newborn baby.

Here are some tips for holding a newborn baby.

  Don’t hold your baby’s head upright for a quarter of the body’s length.

When the baby is held vertically, the weight of the baby’s head is all pressed on the cervical spine.

Baby at 1?
At 2 months, the cervical muscles have not yet fully developed, causing muscle weakness, and this incorrect posture should be prevented from damaging the baby’s spine.

These damages were not easy to find at the time, but may affect the child’s future growth and development.

So hold your baby horizontally, not vertically.

  Communicate with the baby. Parents should talk to the baby, sing, gently watch the baby with their eyes, gently touch the baby, and have physical contact with the baby.

This kind of emotional communication can make the baby’s vision wider and more stimulated by the surrounding environment. It has great benefits for the child’s brain development, mental development and physical growth.

Caring your baby close to you is the first step in parent-child relationships to build relationships and is very important for your baby’s physical development.

  The right way to hold a newborn baby When you want to pick up your baby, first use your eyes or talking voice to tease him, make him pay attention, and at the same time, stretch out your hand and hold him slowly.

There are two ways to hold a newborn baby: wrist-holding: the baby’s head is placed in the left arm, the elbow protects the baby’s head, the left wrist and left hand protect the back and waist, and the right forearm extends over the babyHolding your baby’s legs, support your baby’s ass and waist with your right hand.

This method is more commonly used posture.

  Hand support method: Use your left hand to support your baby’s back, neck, head, and right hand to support his little butt and waist.

This method is more commonly used to lift and lower your baby from the bed.

  When the baby is held close to the mother’s left chest, the baby’s head should be placed on the mother’s left, and the baby’s ears should be placed close to the parents’ heartbeat so that he can hear the rhythm of the heartbeat.

Some people have done experiments abroad: when babies cried, parents picked them up, a group of babies held them in their arms, and the parents patted them gently; another group of babies listened to their parents’ heartbeat, but found that the latter group of babies was betterIt’s easier for a group of babies to calm down.

This is because the fetus is accustomed to the mother’s heartbeat in the mother’s body. After birth, letting him hear such familiar sounds again has a kind of intimacy, and it is easy to adapt to this situation and calm the emotions.

  Crying a baby is not necessarily a bad thing. If there are no abnormalities, crying a newborn baby is good for the body. It is a way for newborn babies to exercise, so don’t hug or breastfeed when you hear a crying baby.

Parents should pay attention to the baby’s crying pattern, correctly determine the cause of the baby’s crying, and give appropriate responses.

As soon as the baby cries, it is held in his arms. Babies who have not yet conceived will develop the bad habit of staying awake and crying when they wake up.

In fact, lying on an adult’s hand to sleep is not good for the normal development of the baby’s spine.

Good sleeping habits should be cultivated from the newborn. Cradle, or shaking, humming music to urge the baby to sleep, are all bad sleeping habits.

5 Food Therapies for Neurasthenia and Insomnia

5 Food Therapies for Neurasthenia and Insomnia

Lotus seed Osmanthus rock sugar soup lotus seed 120 grams, rock sugar 150 grams, osmanthus 15 grams.

Lotus seeds are soaked in cold water, remove the heart, steam in the drawer for 45 minutes, and set aside; Tremella is soaked in warm water to remove yellow roots, washed and steamed.Put the white fungus slightly hot, remove it and put it in a large soup bowl, then pour the steamed lotus seeds into the large soup bowl, and pour the rock sugar juice from the pot into the bowl.

Can be eaten with meals.

It can nourish yin and nourish the lungs, nourish the spleen and calm the nerves, and is suitable for auxiliary treatment of insomnia, upset, dry cough, dry throat and loss of appetite caused by various chronic diseases that damage the heart and lungs.

  Pork heart ginseng round broth 1 pork heart (about 250 grams), 50 grams of lotus seeds, 25 grams of ginseng, 10 grams of longan meat, salt, monosodium glutamate.

Pig heart, lotus seed (removed heart), ginseng, longan meat are washed, put into a casserole, add 500 ml of water, boil with violent fire, and then simmer for 3 hours with low fire, add salt, MSG seasoning.

Can be eaten with meals.
It can replenish the heart and strengthen the spleen, recuperate with peace of mind, and is suitable for auxiliary treatment of insomnia caused by insufficient heart and spleen, weak spleen and weak qi, poor spirit, tired limbs, upset and palpitations, and decreased memory.

  Wolfberry yam pig brain soup wolfberry 25 grams, yam 50 grams, pig brain (2) 30 grams, ginger, green onions each amount, seasoned with salt.

Wash yam, wolfberry, and pig brain to remove plasma; first add yam, wolfberry, ginger, and green onion to the casserole, add 500 ml of water, cook in a low heat for 30 minutes, put in the pig brain, and cook for 30 minutes, addSeason with salt.

Can be eaten with a meal, even served 3?
7 days.

It can nourish liver and kidney, soothe the nerves and relieve puzzles; it is suitable for the auxiliary treatment of insomnia, tinnitus, forgetfulness, dizziness and headache, five upsets, irritability, and waist and knee weakness caused by diabetes, liver and kidney yin deficiency.

  Two ginseng pig brain Wuwei soup pig brain, 6 grams each of ginseng, Schisandra, 15 grams each of Ophiopogon and Lycium barbarum, 4 slices of ginger, seasoned with salt.

Wash the pig brain, ginseng, barley, schisandra, medlar, and ginger separately, put them into a stew pot, add 500 ml of boiling water, cover with a low fire and simmer for 3 hours, then season with salt.

Can be eaten with meals.
It can nourish qi and nourish yin, soothe the nerves and strengthen the brain; it is suitable for auxiliary treatment of insomnia due to heart and lung deficiency, dizziness caused by insufficient kidney yin, tinnitus, dreams and memory loss.

  20 red onion soup, 8 red onion.

Soak the red dates, wash them, add 250 ml of water, cook on medium heat for 20 minutes, add onion white, and continue to cook on low heat for 15 minutes.

Warm clothes, 1 every day?
3 times, each time 150?
200 ml.

It can dispel the wind and dispel cold, strengthen the spleen and raise the heart; it is suitable for the auxiliary effects of insomnia, dreaminess, and chest distress caused by neurasthenia.

Three defenses for autumn fitness

Three defenses for autumn fitness

Exercise requires science and methods, especially in autumn.

Because the autumn climate is cold and hot, there is a large temperature difference between morning, noon, and evening, and the air is dry. During physical exercise in this season, three precautions must be taken before exercise: preventing colds, strains, and fasting.

  Pay attention to clothing to prevent colds.

Autumn and summer are different. The temperature in the early morning has begun to be a bit low. Generally, when you exercise, you will sweat and drip. If you don’t pay attention, you will have a cold.

Therefore, you must not wear single clothes to go outdoors together in bed or give your body time to adjust.

Especially the elderly, do not get up immediately after waking up in the morning, because the elderly discs are loose, and suddenly change from the lying position to the standing position may sprain the lumbar fracture. The elderly with high blood pressure and cardiovascular disease should be more careful to get up.Stretch your back on the bed, stretch your joints, and rest for a while before getting out of bed.

  When going out for exercise, you should wear a loose, comfortable jacket. After the preparations are done or the body is hot for a while, take off your outerwear, so that the temperature difference between indoor and outdoor is too large, and your body is not adapted to catch a cold.

Do not “single play” when exercising in autumn, and vests and shorts will not enter the battlefield without warming up.

  Be prepared to prevent strain.

For any kind of sports, preparation activities are necessary. We often see some elderly people participate in collective exercise activities. They often start by stopping a bicycle or tricycle on the roadside, and many young people start out when they go out.Running, there is no activity to relax the joints and ligaments at all, this is more dangerous.

  Because human muscles and ligaments will reflect blood vessel constriction reflexively under the highest autumn temperature, the viscosity will increase, the amplitude of joint movement will change, the reduction of ligament will decrease, and the nervous system’s ability to direct muscles will not be ready to move.It will also fall under the circumstances. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain, etc., which will seriously affect your daily life, and exercise will become a kind of injury.

So no matter how old you are, you have to do preparation activities before exercise. The length and content can vary from person to person, but you should generally have a slight fever in your body.

After doing the preparatory activities, the body can adapt to soothing or urgent activities, so as to achieve the purpose of exercise.

  Get up early in the morning to prevent fasting.

Some people are accustomed to getting up in the morning to exercise first, and then having breakfast after training, which is not good for the body.

Because the body consumes a lot of energy during exercise, after one night of digestion and metabolism, the food that was eaten the night before has been digested, and the body basically has no energy consumed. If it is still empty in the abdomen, it will save the intestines when exercisingHypoglycemia is prone to occur, which is more serious for the elderly.

Therefore, after getting up, you should drink some sugar water or eat some fruit “pad”, so that the body can get some starting energy, which will be more conducive to health.

Four issues to pay attention to when adding creatine after exercise

Four issues to pay attention to when adding creatine after exercise

Many fitness friends will add some proteins, amino acids and other supplements after muscle training to improve and maintain good exercise results.

After strength training, some friends want to absorb creatine. Below I will show you how to supplement creatine reasonably to promote muscle recovery more effectively and maintain exercise effect.

  Let’s first understand the effects of creatine.

Supplementation of exogenous creatine is beneficial to the increase of creatine and phosphocreatine in the body, while sufficient creatine phosphonate can ensure the supply of ATP during muscle contraction, and is also beneficial to the recovery of phosphocreatine after exercise.

Phosphocreatine decomposition is an important part of the skeletal muscle buffer system, which can buffer the acid generated during exercise, which is important for fast energy supply for high-intensity exercise.

  Reasonable creatine supplementation should pay attention to the following four issues: 1.

Oral creatine and glucose-supplemented insulin can promote muscle absorption of creatine from the blood, thereby reducing the inhibitory effect of creatine on the activity of glutamyl transferase in the liver, pancreas and kidney.

Measures such as the use of sugary drinks or fresh fruit juice can be used to promote insulin secretion during exercise.


Supplement some auxiliary nutrients When creatine is mixed with special nutrients such as taurine and glutamine, it will produce a “synthetic power” effect.

These auxiliary ingredients can promote the transmembrane transport and absorption of creatine in the body.


Increasing the amount of vitamin E supplementation Vitamin E malnutrition in the body can affect the entry of creatine into muscle.

When the human body lacks vitamin E, the absorption of creatine in skeletal muscle increases, while the free creatine in the body increases, and the excretion of creatine in urine increases.

Therefore, vitamin E intake should be increased during oral creatine.

  4 Increase the intake of high-quality protein and amino acids During creatine intake, pay attention to protein supplements such as whey protein or amino acids.

Because creatine increases in muscle cells, it will accelerate the energy shuttle transfer between cytoplasm and mitochondrial creatine, combined with the increase in amino acid absorption, which will anabolic protein and accelerate the increase of strength and speed.

Winter to Run Drink

Winter to Run Drink

Vegetables grown in water generally have a good skin-moisturizing and intestinal moisturizing effect. Common vegetables are vegetables in summer and western vegetables in winter.

Western dishes generally consist of soup or boiled soup. Today, I change my taste and boil a pot of western honey. This is a winter to clear and smooth drink.

The temperature has been as high as 20 degrees Celsius or higher in the past two days. Drinking a cup of broccoli honey can quench thirst and moisturize the lungs.

  Ingredients: Figs (dried): 6 Sydney: 2 Western cabbages: 1000 grams of honey: 60 grams of yellow sugar: 80 grams of water: 10 bowls Practice: 1.

Wash and choose the broccoli; 2.

2. Wash and peel Sydney, remove heart, cut into pieces; wash figs;

4. Add broccoli, Sydney, figs and 10 bowls of water to the clay pot, boil on high heat, and simmer for 2 hours until about three or four bowls of water remain;

Filter off the residue, add brown sugar and honey, and boil slowly to a thin syrup, which can be mixed with water.

  Efficacy: clearing heat and moisturizing, quenching thirst and diuretic.