Health Knowledge Summary
● Body temperature, pulse, respiration
I. Understanding Body Temperature: There are three common methods for measuring body temperature:
1. Oral method: Place a sterilized thermometer under the tongue, close your lips tightly (breathing through your nose), and read the temperature after five minutes. The normal range is 36.3°C to 37.2°C. This method is reliable, but it should not be used on infants, young children, or those who are not fully conscious.
2. Rectal thermometer method: The subject lies on their side. Apply lubricant to the tip of the rectal thermometer and slowly insert it into the anus until it reaches half the length of the thermometer. Leave it in place for five minutes and then read the temperature. The normal range is 36.5°C–37.7°C. This method is often used for children and those with impaired consciousness, and is best performed by medical personnel.
3. Axillary thermometer method: Dry the armpit, place the thermometer deep in the armpit, and hold it firmly with the upper arm. Read the temperature after ten minutes. The normal range is 36℃～37℃. This method is relatively safe and convenient, and less likely to cause cross-infection, so it is widely used.
In normal individuals, body temperature fluctuates slightly over 24 hours, generally with a difference not exceeding 1°C. Under physiological conditions, it is slightly lower in the morning and slightly higher in the afternoon; slightly higher after exercise and eating; slightly lower in the elderly; and slightly higher in women before menstruation or during pregnancy.
A body temperature higher than normal is called fever, which can be classified according to its degree as follows: low-grade fever (37.3℃～38℃), moderate fever (38.1℃～39℃), high fever (39.1℃～41℃), and hyperpyrexia (above 41℃). A body temperature lower than normal is called hypothermia.
Fever has many causes, generally falling into two main categories: infectious fever and non-infectious fever. Infectious fever is more common, caused by bacteria, viruses, mycoplasma pneumoniae, fungi, spirochetes, and parasites invading the body, accounting for 50-60% of all fever cases. Non-infectious fever is a general term for fever caused by various factors other than illness, mainly including: 1. Absorption of aseptic necrotic tissue, also known as absorption fever. 2. Allergic reactions, such as rheumatic fever and drug fever. 3. Endocrine and metabolic diseases. 4. Chronic heart failure. 5. Fever caused by dysfunction of the brain's thermoregulatory center. 6. High fever caused by autonomic nervous system dysfunction, often low-grade fever.
2. Pulse: A normal person's pulse is 70-100 beats per minute, while children's pulse is faster than adults'. It can temporarily increase during exercise and emotional excitement, and slows down during rest and sleep.
III. Breathing: Normal breathing rate is reportedly 16-20 breaths per minute, with a respiratory rate to pulse rate ratio of 1:4. In cases of fever or hypoxia, this can increase to 40 breaths per minute, while in cases of difficulty breathing, it can slow to below 8 breaths per minute. Any abnormal symptoms should be reported to a doctor immediately.
● Waist-to-hip ratio:
Those whose bust circumference is significantly larger than their hip circumference are not only obese but also at risk of serious health problems; those whose hip circumference is significantly larger than their bust circumference are not only graceful but also healthy and long-lived.
Measurement: Using the smallest part of the waist circumference and the largest part of the hip circumference as the reference, divide the waist circumference by the hip circumference; the value is the "waist-to-hip ratio". A reasonable ratio is: 0.85-0.9 for men and 0.75-0.80 for women.
● A civilized and healthy lifestyle:
Four key points: a balanced diet, moderate exercise, quitting smoking and limiting alcohol consumption, and maintaining mental well-being. (The four cornerstones of health)
(I) A balanced diet. Two sentences, ten words: The first sentence is one, two, three, four, five; the second sentence is red, yellow, green, white, black.
"One" means drinking one bag of milk every day. Start drinking milk from age one and continue for life. (Drinking milk not only helps you grow taller, but also gives you smooth skin, shiny eyes and hair, well-developed muscles, and makes you smarter. It's best to drink milk before bed (with one Vitamin C tablet and one Vitamin B complex tablet). If you don't want to drink milk, you can drink yogurt or soy milk.)
"Two" refers to 250 to 350 grams of carbohydrates, equivalent to 6 to 8 liang (300-400 grams) of staple food. The best ways to regulate weight are, firstly, to regulate staple food intake, and secondly, to drink soup before meals, resulting in a slim and healthy figure (i.e., the smoothest way to lose weight).
"Three" refers to three parts high-protein foods. One part is equivalent to one or two ounces of lean meat, one large egg, two ounces of tofu, two ounces of fish or shrimp, two ounces of chicken or duck, or half an ounce of soybeans. This should be three or four parts per day. The diet should be primarily vegetarian, with a balance of plant-based and animal-based foods; fish is the best source of protein.
The "four" refers to four phrases: be refined and meticulous, not too sweet or too salty, eat three, four, or five meals a day, and eat until you are seven or eight tenths full.
"Five" refers to 500g of fruits and vegetables. The best way to prevent cancer is to eat fresh fruits and vegetables.
"Red" refers to one tomato a day. Healthy individuals can also prevent arteriosclerosis by drinking small amounts of wine or Shaoxing rice wine.
"Yellow" refers to carrots, watermelons, sweet potatoes, corn, pumpkins, red peppers, or simply red and yellow vegetables (rich in vitamin A; supplementing with vitamin A can boost children's immunity and improve the eyesight of the elderly).
"Green" refers to tea, especially green tea, which is considered the best among beverages.
"White" refers to oat flour and oat flakes. Oatmeal not only lowers cholesterol and triglycerides, but it's also particularly good for treating diabetes and weight loss. Oatmeal is especially good for relieving constipation. The Shizhuang brand, supervised by the Chinese Academy of Agricultural Sciences, is considered the best.
"Black" refers to black fungus. (It can lower blood viscosity, reducing the risk of cerebral thrombosis or coronary heart disease). (One pound of black fungus can last 50-100 days, eaten once a day, in soups or dishes.) There's a folk remedy for lowering blood viscosity: 10g black fungus, 1 ounce of lean meat, 3 slices of ginger, 5 jujubes, 6 bowls of water. Simmer over low heat until reduced to two bowls of water. Add a little MSG and salt. Eat once a day for 45 days; cerebral thrombosis will dissolve. Black fungus has been scientifically proven to lower blood viscosity; 5g to 10g of black fungus per serving is sufficient.
(II) Moderate Exercise. "Sunshine, air, water, and exercise—the sources of life and health." Walking is the best exercise in the world. It's also one of the most effective ways to soften hardened arteries. How to walk? Three words: three, five, seven.
Ideally, you should travel three kilometers at a time, taking at least 30 minutes.
"Five" means exercising at least five times a week.
(III) Quit smoking and limit alcohol consumption. Studies have found a pattern: doubling the amount of smoking quadruples the harm; if you can't quit smoking, the harm is very limited if you smoke no more than 5 cigarettes; but the harm increases significantly if you smoke more than 5 cigarettes. Small amounts of alcohol are acceptable, but large amounts are not.
The "Four" Psychological Balance—this is the most important measure for our health maintenance and the golden key to wellness. A survey in Beijing of healthy centenarians revealed a wide variety of lifestyles, but two things remained the same: First, every single one of them was open-minded, easygoing, and kind-hearted; not a single healthy elderly person was narrow-minded, petty, or prone to dwelling on trivial matters. Second, none of the healthy elderly people were lazy; they were either physically active or engaged in other activities. Psychological balance can be summarized in four phrases: 1. Forget the past. 2. Don't compare yourself to the present. 3. Enjoy today. 4. Look forward to tomorrow. Maintaining a stable mindset involves three key points: Treat yourself correctly, treat others correctly, and treat society correctly.
● Don't forget health while watching TV:
Watching television for too long is harmful to both physical and mental health. Therefore, taking advantage of breaks between programs to do the following health exercises can be very beneficial:
1. Rub your eyes and comb your hair.
1. Close your eyes, place your index fingers on your eyeballs, and rub 10 times clockwise and 10 times counterclockwise. Then massage your forehead and temples freely.
2. Slightly bend your ten fingers and use them as a comb to comb your hair from the front of your forehead to the back of your head 5-8 times.
2. Look left and right and nod. Turn your neck left and right, and lower and raise your head 5 times each. Then rotate your neck 180° from left to right and from right to left. This movement should be slow.
3. Stretch your arms and clap your hands. Extend both arms forward, then separate them to the left and right, then bring them back together and clap your hands. Lower your arms back down. Repeat 5-8 times.
4. Chest out, bend over, and swing your arms. First, take a deep breath and straighten your chest. Then, as you exhale, bend forward at the waist, letting your arms hang naturally in front of you. Gently swing your arms to the left and right. Repeat 5-8 times.
5. Pound your thighs and kick your feet. Make loose fists with both hands and pound from the root of your thighs to your knees, repeating several times. Then kick each foot forward and downward 5 times.
● What types of food should people include in their daily diet?
(i) Grains, tubers, and dried beans. These provide carbohydrates, protein, B vitamins, etc.
(ii) Animal-based foods. These include meat, poultry, eggs, milk, and aquatic products, which provide the human body with protein, fat, minerals, vitamin A, and B vitamins.
(iii) Soybeans and their products. They mainly contain protein, fat, dietary fiber, minerals, and B vitamins.
(iv) Vegetables and fruits. They can provide the human body with dietary fiber, minerals, vitamin C, and carotene.
(v) Mainly animal fats, vegetable oils, sugars and alcoholic beverages that provide energy.
All five food groups mentioned above should be consumed in moderation as needed. However, excessive consumption of animal-based foods and pure energy foods is not advisable. This is to maintain the basic characteristics of the Chinese diet, which is primarily plant-based with animal-based foods as a supplement, and relies on grains for energy. This helps avoid the drawbacks of the "three highs" (high energy, high fat, high protein) dietary structure common in developed Western countries. A reasonable combination of different foods will provide people with the necessary nutrients; this is the true meaning of "eating healthily."
● A list of common health-preserving foods for various ailments:
1. Improve hearing: lotus seeds, yam, water chestnuts, cattail shoots, mustard greens, honey.
2. Foods that improve eyesight: yam, wolfberry, pork liver, lamb liver, wild duck meat, grass carp, snails, abalone, clams, and mussels.
3. Promotes hair growth: sesame seeds, leek seeds, and carrot kernels.
4. Hair Nourishment: Abalone, Black-boned Chicken, Cordyceps Sinensis.
5. To darken hair: black sesame seeds, walnut kernels, and black beans.
6. To maintain youthful appearance: goji berries, cherries, lychees, black sesame seeds, yams, pine nuts, milk, and lotus stamens.
7. To strengthen teeth: Sichuan pepper, cattail shoots, rat meat, and ham.
8. Lightening the body: Water chestnuts, jujubes, torreya nuts, longans, lotus leaves, and oats.
9. Foods that promote obesity: wheat, japonica rice, jujube, grapes, lotus root, yam, sesame, and beef.
10. To enhance intelligence: japonica rice, buckwheat, walnuts, grapes, pineapple, lychee, longan, jujube, lily bulb, yam, tea, black sesame, black fungus, and squid.
11. Benefits: Lily bulb, yam, lotus seed.
12. To refresh: tea, buckwheat, walnuts.
13. To calm the nerves: lotus seeds, jujubes, lilies, plums, longans, yams, quails, oyster meat, and yellow croaker.
14. To boost energy: buckwheat, barley, mulberry, hazelnut.
15. To strengthen bones: chestnuts, jujubes, eels, and salt.
16. Foods that can help you resist hunger: buckwheat, pine nuts, water chestnuts, shiitake mushrooms, jujubes, and grapes.
17. To stimulate appetite: scallions, ginger, garlic, leeks, pepper, carrots, and white radishes.
18. Aphrodisiacs: Walnut kernels, chestnuts, sword beans, pineapples, cherries, Sichuan peppercorns, dog meat, mutton, sparrow meat, venison, bird's nest, sea shrimp, sea cucumber, eel, loach, silkworm pupae.
● Ten kinds of health food
Soybeans and their products: Rich in protein, linoleic acid, vitamin E, and saponins, soybeans can lower cholesterol, aid weight loss, and prevent arteriosclerosis. Soybeans are among the foods with the highest content of phytostimulants, which are extremely important for women's health.
<5> Potatoes: Rich in vitamins B1 and B6, they have anti-aging effects and can prevent constipation and colon cancer.
<8> Jujubes: Rich in Vitamin C and Vitamin P, jujubes can strengthen capillaries and prevent blood disorders. They also have excellent therapeutic effects on the liver and intestines. Eating 5-10 jujubes (either large or small) 2-3 hours before bedtime daily can improve sleep.
<9> Hawthorn: A good medicine for cardiovascular diseases. It can lower blood cholesterol, dilate coronary blood vessels, enhance myocardial contractility, and lower blood pressure.
<10> Honey: Contains as many as 47 trace elements, rich in carotene, which can promote vasodilation and improve coronary blood circulation. Long-term consumption strengthens the will, lightens the body, and prevents hunger and aging. It is a nourishing food suitable for all ages, and has a miraculous effect on treating gastric ulcers. Long-term consumption of honey is very beneficial for middle-aged and elderly people suffering from gastric and duodenal ulcers. Eating a spoonful of honey (mixed with warm water) on an empty stomach every morning can soothe the five internal organs, relieve pain, and detoxify. Regular consumption can prevent arteriosclerosis and prolong life.
● Best health foods:
(1) Best vegetables: Sweet potatoes (which are both a "rich source" of vitamins and an anti-cancer agent), red bamboo shoots, cauliflower, cabbage, cauliflower, celery, eggplant, beets, etc. have anti-cancer effects.
(2) Best fruits: Papaya is the best, followed by cantaloupe, and then strawberry, orange, tangerine, kiwi, mango, apricot, persimmon and watermelon. (Assessed by American experts based on the vitamins, minerals and fiber content of the fruits).
(3) Best Meats: French experts report that geese and ducks have no less fat than pork, beef, and mutton, but their chemical structure is similar to olive oil, making them not only harmless but also beneficial to the heart. German experts call chicken "the best source of protein," as its fat content is much lower than beef. In addition, rabbit meat can beautify the skin and aid in weight loss, while fish is good for brain health and heart protection.
(4) Best cooking oil: Vegetable oil is better than animal oil, and among vegetable oils, corn oil, rice bran oil, red bean oil, and sesame oil are the best. It is even better if it can be mixed with animal oil in a ratio of 1:0.5 to 1.
(5) Best alcoholic beverage: Red wine (can fight oxidation, eliminate free radicals, and keep blood vessels young).
(6) Best soup: Chicken soup is the best. (It contains high-quality nutrients and has medicinal effects. The special substances in hen soup can help prevent colds and bronchitis, and it is especially suitable for drinking in winter and spring).
(7) Best snacks: Eat snacks reasonably (which are good for your health and do not make you fat) such as dried plums and grapes.
● Foods that play an important role:
(I): Corn – a golden health food. It has high nutritional value, and is especially beneficial for high blood pressure, coronary heart disease, and cancer.
(ii): Eggplant: Rich in vitamin E, it can limit the body's absorption of cholesterol from oily foods and wrap up excess cholesterol in the intestines and carry it out of the body. Regular consumption can help prevent and treat hypertension, cerebral hemorrhage, and arteriosclerosis.
(III) Garlic: It can prevent the production of cholesterol that is harmful to the heart, lower low-density lipoprotein (LDL), a substance that causes heart disease, reduce platelet stickiness, prevent blood clotting, and prevent thrombosis. It can lower blood pressure, reduce the incidence of heart disease and cerebral hemorrhage, and has a strong bactericidal effect.
(iv): Taro: It has been said throughout history that it "soothes the stomach and intestines, satisfies hunger and nourishes the skin" and "treats deficiency of vital energy". Long-term consumption can nourish the liver and kidneys, replenish essence and marrow, and also has the effects of resolving phlegm and dissipating nodules, and promoting diuresis and stopping diarrhea.
(5) Ginger: Can alleviate dizziness, nausea, and vomiting; can significantly lower blood cholesterol levels; has some anti-toxic effects. It also has detoxifying effects such as relieving cough and diarrhea. It can promote blood circulation, aid digestion, eliminate toxins from the body, reduce colds, and has a remarkable effect on relieving itching.
(6): Soft-shelled turtle: (Nourishes Yin and replenishes blood)
(7): Pigeon: (Benefits the kidneys, warms the yang and helps to close the mouth)
(8): Beef: (Strengthens the spleen and replenishes qi)
(9): Mutton: (It helps to nourish the vital energy, replenish essence and blood, treat lung deficiency, benefit fatigue, replenish qi, calm the mind and stop fright, and improve appetite and health).
(10): Black-boned chicken: (replenishes qi and nourishes blood).
(XI): Four major benefits of kelp: (preventing arteriosclerosis, preventing hypertension, anti-cancer effects, and promoting health and beauty).
● Five foods to eat every day:
① Honey (prevents arteriosclerosis, relieves pain and detoxifies, etc.) ② Ginger (promotes blood circulation and digestion, etc.) ③ Peanuts (contain various amino acids, enhance memory, lower blood pressure, and delay aging) ④ Jujubes (rich in nutrients, sugar, vitamins, and minerals) ⑤ Garlic (antibacterial and anti-cancer)
● Daily Dietary Guidelines for the Elderly:
① One glass of milk ② Two pieces of fruit ③ Three bowls of grains (rice, noodles, mixed grains) ④ Four or more cups of water (plain water, tea, milk, soup, preferably eight cups) ⑤ Five ounces of meat daily (fish, shrimp, eggs, chicken, duck, seafood, beans) ⑥ Six to eight ounces of vegetables daily. Avoid strong tea, strong coffee, soda, and alcohol.
● The "123456" formula for simple and healthy recipes
Nutritionists offer guidelines for the quality and quantity of daily food intake in order to become a healthy person:
Eat at least one piece of fruit daily. Eat at least two plates of dark green vegetables daily. Use approximately three tablespoons of vegetable oil for cooking daily. Eat an average of four bowls of rice daily (this can be adjusted). Include one serving of protein daily (50g lean meat, 50g fish, one block of tofu, one egg, and one cup of milk).
<6> Drink at least six cups of water daily (approximately 2500-3000 ml)
● my country has nutritional standards for achieving a moderately prosperous society:
① One piece of fruit per day ② Two tablespoons of oil per day (half animal oil and half vegetable oil) ③ Three dishes of vegetables per day ④ Four bowls or four steamed buns per day ⑤ Five servings of protein per day ⑥ Six cups of water per day
● Ten healthy foods recommended by scientists:
① Cauliflower (its anti-cancer enzymes far exceed those of other vegetables) ② Strawberries (improve skin texture, alleviate diarrhea, and relieve liver and urinary tract diseases) ③ Soybeans ④ Yogurt (aids digestion, prevents intestinal infections, low in fat, high in calcium, and rich in VB2, red phosphorus, potassium, and VB12) ⑤ Cilantro (rich in iron, calcium, zinc, and potassium; diuretic; helps maintain blood sugar levels; anti-cancer) ⑥ Sweet potatoes (rich in fiber, potassium, iron, and VB16; anti-aging, anti-arteriosclerosis, and anti-cancer) ⑦ Tuna (fatty acids can lower blood pressure, prevent stroke, suppress migraines, prevent eczema, and relieve dry skin) ⑧ Onions and garlic (can lower cholesterol and high blood pressure, and reduce the incidence of heart disease) ⑨ Malt (can reduce the incidence of colon and rectal cancer; it is tasteless on its own and should be added to oatmeal or yogurt) ⑩ Papaya (its vitamin C content is far higher than that of oranges; aids digestion and prevents stomach ulcers)
● Seven foods to prevent premature aging:
① Peanuts ② Royal jelly ③ Sesame seeds ④ Goji berries ⑤ Pollen ⑥ Soft-shelled turtle ⑦ Viper
● Anti-aging drugs and foods:
Chinese medicinal herbs: ginseng, Polygonum multiflorum, deer antler, donkey-hide gelatin, wolfberry, Ganoderma lucidum, calamus, eucommia, dodder seed, asparagus root, raw rehmannia root, prepared rehmannia root, codonopsis root, schisandra fruit, pollen, etc.
● Japanese Anti-Aging Traditional Chinese Medicine Song:
Traditional Chinese medicine has been passed down for health preservation since ancient times; wolfberry nourishes the body and restores youthfulness. Five-flavor herb invigorates the spirit and protects the liver; Chinese yam strengthens the spleen and replenishes qi. Angelica sinensis nourishes blood and arteries; ginseng supports vital energy and regulates qi. Atractylodes macrocephala eliminates dampness and strengthens the spleen and stomach; Rehmannia glutinosa promotes longevity. Polygonatum sibiricum rejuvenates; Polygonum multiflorum darkens hair and prolongs life. Dipsacus asperoides nourishes the liver and kidneys; Ganoderma lucidum prolongs life. Alisma plantago-aquatica lowers blood lipids; deer antler replenishes essence and blood. Red dates invigorate qi and strengthen the spleen and stomach; honey moistens the lungs and restores qi. Licorice invigorates qi and reduces toxicity; chrysanthemum brightens the eyes and treats headaches and eye problems. Safflower and Salvia miltiorrhiza disperse blood stasis; Panax notoginseng invigorates blood and expands coronary arteries. Ligustrum lucidum restores true yin; Ophiopogon japonicus generates essence and eliminates vexation. Remember the methods of nourishing the heart; resist aging and prolong life.
● Longevity and Health Diet Therapy Song:
Pears are good for clearing phlegm after meals, while apples aid digestion and are highly nutritious.
Lily bulbs nourish the middle and replenish qi, while roses promote qi circulation and blood flow.
Pine nuts can help with chronic bronchitis, while hawthorn flowers are good for warming the stomach and relieving pain.
Black fungus is an anti-cancer vegetarian food, and cucumber is effective for weight loss.
Purple eggplant dispels wind and clears the meridians, while lotus root relieves irritability and is excellent for sobering up.
Kelp contains iodine and can help clear up blood stasis, while melons and beans can reduce swelling and promote urination.
Bananas contain potassium and can help with gastritis, while poultry eggs are good for brain development and highly nutritious.
Fish, shrimp, and pig's trotters promote lactation; chicken, beef, and lamb liver are good for eyesight.
Salt, vinegar, and fennel can reduce inflammation; leeks nourish the kidneys and warm the knees and lower back.
Tomatoes replenish blood and maintain a youthful appearance, while red dates strengthen the stomach and spleen.
Radishes aid digestion and stimulate the spleen and stomach, while mung beans are good for relieving summer heat and cooling down.
Honey nourishes the waist and promotes longevity, while grapes enhance complexion and keep you looking young.
Hawthorn can help with weight loss and treat hernias, while yam can improve intelligence and reduce diabetes.
Celery can treat high blood pressure, and pepper can dispel dampness and cold.
Garlic has antibacterial properties and can stop diarrhea; scallion and ginger soup can treat colds.
Peanuts can lower cholesterol, while walnuts are good for the kidneys and waist.
Mushrooms inhibit cancer cells, and carotene also helps prevent cancer.
Whole grains provide complete nutrition, and moderation in eating is most important.
If you wish to prolong your life, please remember this dietary therapy song.
● Therapeutic foods:
<5> Foods that promote bowel movements: walnuts, sesame seeds, pine nuts, bananas, honey, etc.
<8> Foods with hemostatic properties: peanut skin, daylily, wood ear fungus, lotus seedpod, loofah sponge charcoal, cuttlefish bone, etc.
<10> Foods with detoxifying effects: tomatoes, mung beans (clear heat and detoxify), tea, white lentils (can detoxify medicine).
In spring, it is advisable to eat spicy foods; in summer, sour foods; in autumn, bitter foods; and in winter, salty foods. All of these foods help the five internal organs, nourish blood and qi, and prevent disease.
● Seven Vegetables and Herbs:
(1) Ginger - dispels wind and cold. Ginger is commonly used to treat colds, vomiting, cough, lower back and leg pain, and frostbite.
(2) Radish - aids digestion and relieves bloating. Radish soup can induce sweating and relieve fever; eating raw radish can reduce swelling and relieve pain.
(3) Garlic - antibacterial and disinfectant. Eating a few cloves of raw garlic every day in summer and autumn can prevent dysentery and enteritis; eating garlic soaked in vinegar in winter and spring can prevent meningitis. However, people with stomach problems should not eat too much garlic.
(4) Scallion - pungent and warm, strengthens the stomach. Aids digestion; when you have a cold and your nose is stuffy, boil a few scallion whites with a few slices of ginger in water and drink it while it's hot to cure it.
(5) Leeks – promote blood circulation and remove blood stasis. The roots promote blood circulation and detoxify; the leaves remove blood stasis and stop bleeding; the seeds warm the kidneys and strengthen essence. Different methods can be used to treat symptoms such as chest and rib pain, night sweats, kidney deficiency and impotence, traumatic injuries, and intractable hiccups.
(6) Mung beans - clear heat and promote diuresis. They contain a large amount of vitamin A, B1, B2 and niacin, as well as starch, iron, etc., and have the effects of promoting diuresis, reducing swelling, clearing heat and detoxifying.
(7) Celery - sweet and cool, lowers blood pressure. It also has certain effects on calming the nerves, strengthening the stomach, and promoting urination.
● Five Flavors and Health
Sweet, replenishes calories. It nourishes blood and qi, prevents muscle tension, and detoxifies. However, excessive consumption of sweets can lead to elevated blood sugar, increased cholesterol, and a puffy, unhealthy physique.
● Medicinal value of edible fungi
1. Shiitake mushrooms: Rich in nutrients, containing protein, sugar, fat, and also rich in ergosterol, glycosides, and vitamins, they have high medicinal value. For example, they contain lentinan, which lowers cholesterol, and lentinan, which increases the body's immunity against tumor cells. This lentinan can lower cholesterol, prevent and fight cancer, and also has preventative and therapeutic effects on leukemia, acidosis, and rickets in infants. In folk medicine, they are also commonly used as an adjunct treatment for smallpox, measles, headaches, dizziness, and colds.
2. Enoki mushrooms: They are especially rich in protein, arginine, and lysine, which have a special effect on children's intellectual development; pregnant women who eat them regularly can prevent rickets and birth defects in their fetuses.
3. Oyster mushrooms: Contain protein, sugar, vitamins, etc., and have an auxiliary therapeutic effect on obesity, vascular diseases in the elderly, leg pain, back pain, etc.
4. Lion's Mane Mushroom: Tender and nutritious, it is both a delicacy and a medicinal herb. It aids digestion, benefits the five internal organs, and has a good therapeutic effect on patients with malignant tumors of the digestive tract.
5. Black fungus: Besides being rich in protein and fat, it also contains iron, phosphorus, and calcium. It has the effects of strengthening the body, stopping bleeding, promoting blood circulation, reducing blood viscosity, and relieving pain. It can treat cold-dampness-related lower back pain, muscle cramps and numbness in the hands and feet, hemorrhoids, dysentery, etc., and also has the effects of slowing down arteriosclerosis and moisturizing the lungs. It is a health food for all seasons.
● The most nutritious foods:
(1) The animal protein source is chicken, which contains 23.3 grams per 100 grams.
(2) Soybeans contain the most plant-based protein, with 36.3 grams per 100 grams.
(3) The black fungus contains the most iron, with 1.85 grams per 100 grams.
(4) The highest calcium content is found in dried shrimp, which contains 2 grams per 100 grams.
(5) The highest phosphorus content is found in roasted pumpkin seeds, which contain 0.67 grams per 100 grams.
(6) Leeks contain the most carotene.
(7) Peanuts contain the most vitamin B1, with 1.03 mg per 100 grams.
(8) The liver contains the most vitamin B2, with 3.75 mg per 100g.
(9) Chicken liver contains the most vitamin A, with 50,000 units per 100 grams.
(10) Fresh dates contain the most vitamin C, with 380 mg per 100 grams.
(11) Clam meat contains the most zinc.
(12) Kelp contains the most iodine.
(13) The vegetable oil with the highest fat content contains 100 grams per 100 grams.
(14) The oils with the highest calorie content are soybean oil, peanut oil, and sesame oil.
● The best choice for supplementing nutrients:
(1) 500 grams of vegetables can supplement calcium
(2) 100 grams of seaweed can supplement magnesium
(3) 100 grams of lotus seeds can replenish potassium.
(4) Three cups of tea replenish manganese
(5) 100 grams of pork liver can supplement copper.
(6) 100 grams of beef kidney supplements molybdenum
(7) 200 grams of fresh dates can supplement vitamin C
(8) 25 grams of fresh mushrooms can supplement VB12
● What vitamins and trace elements are you deficient in? How to supplement them:
<1> Vitamin A deficiency can cause dry skin, respiratory infections, dry eyes, photophobia, fatigue, and blurred vision. In this case, it's recommended to eat more animal liver, egg yolks, milk, beef, chicken, carrots, spinach, and oranges.
<5> Deficiency of VB12: Pale skin, sparse and yellowish hair, lethargy, poor appetite, vomiting, and diarrhea. Eat more foods such as crab, liver, oysters, and stinky tofu.
<6> Vitamin C deficiency: Symptoms include swollen and purple gums, loose teeth, periodontal inflammation, easy bleeding, slow wound healing, and susceptibility to colds due to difficulty adapting to temperature changes. It is recommended to eat more fresh vegetables and fruits, and tomatoes.
<7> Vitamin D deficiency can lead to: excessive sweating of the head, rickets in children, and osteomalacia in adults. Eat more egg yolks, milk, and sardines.
<8> Vitamin E deficiency: Symptoms include weakness in the limbs, excessive sweating, dry skin, split ends, menstrual cramps in women, and premature appearance of age spots on the skin. Vitamin P deficiency: Symptoms include pellagra, symmetrical dermatitis, beef glossitis, diarrhea, neuritis, and irritability. It is recommended to eat more legumes, animal organs, meat, and fish.
<9> Iron deficiency symptoms include: poor complexion, frailty, timidity, cold intolerance, shortness of breath, fatigue, palpitations, poor appetite, and lack of energy. Foods high in iron include liver, eggs, seaweed, shrimp, laver, black fungus, kelp, spinach, daylily, coriander, rapeseed, dried bean curd, mushrooms, blood tofu, sunflower seeds, sesame seeds, black beans, and peas.
<10> Zinc deficiency: Protein synthesis is impaired, and it can also hinder the development of secondary sexual characteristics, decrease sexual function, and cause menstrual irregularities or amenorrhea. Taste may be dulled, appetite lost, and in pregnant or postpartum women, zinc deficiency can lead to rough, dry skin and epithelial keratosis. Foods rich in zinc include: oysters, fish, lamb, beef, lean pork, liver, egg yolks, mushrooms, soy products, bran, seafood, nuts, milk, spinach, seaweed, bean sprouts, sunflower seeds, peanuts, walnuts, eggs, and oyster mushrooms. Zinc is often referred to as the "spark of human life."
<12> Selenium: Promotes human growth and protects cardiovascular and myocardial health. It is a natural anti-metal detoxifier; it can also brighten the eyes, protect the proper function of the visual organs, and keep facial skin smooth and radiant. Foods rich in selenium include pork, beef, soybeans, wheat, eggs, oyster mushrooms, amaranth, dried squid, sea cucumber, bread, as well as cabbage and scallions. Supplementing with 100 micrograms daily can help fight aging.
<13> Iodine: Helps control weight. Iodine deficiency can lead to weight gain and hair loss. Foods high in iodine include: kelp, seaweed, dried shrimp, shrimp meat, oysters, crab, sea fish, and lobster. Other good sources include alfalfa, bok choy, green beans, purple garlic, edamame, and celery.
<15> Manganese: Manganese plays a role in the function of several enzymes related to health. You should eat more whole wheat flour, egg yolks, tea, soybeans, lentils, walnuts, kidneys, and cheese.
<16> Magnesium: Deficiency can cause neurological symptoms such as irritability and nervousness. You should eat more bananas, wheat, peanuts, lentils, pineapples, honey, wheat bran, and especially seaweed.
<17> Potassium: Deficiency can cause muscle weakness and irregular heartbeat. You should eat more lotus seeds, peanuts, almonds, milk, beans, pumpkin, watermelon, tomatoes, bananas, bamboo shoots, potatoes, pineapples, oranges, and peaches.
<18> Calcium: Deficiency can easily lead to rickets, and middle-aged and elderly people are prone to osteoporosis, lower back pain, and back pain. Foods rich in calcium include milk, honey, radishes, apricots, grapes, peanuts, soybeans, fish, bone broth, walnuts, kelp, and especially small dried shrimp. Other good sources include alfalfa, shepherd's purse, radish greens, and pickled mustard greens.
● The best source of nutrients for the human body:
(1) The best source of amino acids is bitter melon and bitter vegetables.
(2) The best sources of unsaturated fatty acids are: sea fish and purslane.
(3) The best sources of nucleic acids are pollen, as well as fish, onions, and mushrooms.
(4) The best source of trace elements and vitamins - mushrooms. 10 grams of dried mushrooms per day can provide all the trace elements needed for a day.
(5) Chitosan – Crab is the best source (enhances immunity) and prevents thrombosis, with outstanding effect on myocardial infarction.
(6) Estrogen – Soybeans have the highest content.
(7) Aspirin – purslane, red wine.
(8) The best sources of enzymes are shiitake mushrooms, ginkgo, jujubes, hawthorn, royal jelly, ginger, green beans, leeks, green peppers, etc.
● Folic acid, a protector of cardiovascular health. Main sources include: leafy green vegetables, tomatoes, spinach, bok choy, rapeseed, beans, animal liver, and nuts. A daily intake of 500 micrograms is effective, but cooking time should be shortened as it is easily lost.
● Newly discovered anti-cancer substances: (1) Rice bran (2) Garlic (3) Cuttlefish ink (4) Cabbage (5) Soybean (6) Green tea (7) Scallion (8) Asparagus (9) Shiitake mushroom (10) Tomato (11) Broccoli.
● Which of the following vegetables are less susceptible to pests and diseases and require less pesticide use?
Garlic, scallions, pumpkin, winter melon, edamame, loofah, taro, sweet potato, potato, lotus root
● Drinking a little sesame oil regularly has many benefits (before bed and after waking up):
It can cure emphysema, bronchitis, and cough in a few days; promote cholesterol metabolism, treat constipation and dry stools; protect the mouth, esophagus, and gastric cardia; effectively eliminate deposits on arterial blood vessels, soften blood vessels, and protect vascular elasticity; and enhance vocal cord elasticity, providing good recovery for hoarseness and chronic pharyngitis.
● Foods that improve memory: Foods that help with memory:
(1) Walnuts: 1-2 each time, twice a day. Eating them raw can enhance memory and eliminate fatigue.
(2) Kelp: It contains rich linoleic acid, lecithin and other nutrients, and has brain-boosting function.
(3) Soybeans and sardines: Wash an appropriate amount of soybeans and stew or braise them with sardines cut into small pieces. Eat once a day or every other day. This can enhance memory and delay aging.
(4) Sesame and other oily foods: Crush sesame seeds, add a small amount of white sugar, and then mix with boiling water before eating. Alternatively, buy commercially available sesame paste, sesame biscuits, sesame candy, etc., and eat them once in the morning and once in the evening. One course of treatment is 7 days. After five or six courses of treatment, better results can be achieved.
(5) Pumpkin: Traditional Chinese medicine believes that pumpkin is sweet and has the function of clearing the mind and refreshing the brain. It can treat symptoms of yin deficiency and fire excess such as headache, irritability, and thirst. Therefore, people with neurasthenia and memory loss can eat pumpkin as a dish once a day for an unlimited course of treatment, which has a good therapeutic effect.
(6) Sunflower seeds: They have brain-boosting and brain-strengthening effects. People who like to eat them not only have rosy and delicate skin, but also have good brain function and strong memory.
(7) Carrots: contain a variety of nutrients and are a good choice for strengthening the body and brain.
● Foods that help with memory include the following:
(1) Apricot: Rich in vitamin A and vitamin C, it can improve blood circulation, fight infection, and help relieve depression and insomnia.
(2) Bananas: contain a large amount of minerals, especially potassium, which can prevent mental fatigue.
(3) Cabbage: helps cleanse the blood of impurities, promotes blood circulation in the brain, contains rich vitamin B complex, and can prevent memory fatigue.
(4) Carrots: contain a large amount of vitamin A, which can prevent arteriosclerosis and prevent memory decline.
(5) Grapes: rich in vitamins A, B, and C, which are very beneficial to memory.
(6) Egg yolk: Contains lecithin and methionine, giving new life to the "memory bank".
(7) Orange: Rich in Vitamin C, which helps promote brain function.
(8) Soybeans: rich in vitamins and a lot of protein, which can enhance brain function.
● Which foods can help regulate qi (vital energy):
Traditional Chinese medicine believes that many diseases are related to anger. When you feel unwell after getting angry, eating foods that soothe your qi can help relieve symptoms and prevent illness.
Beer: Some people like to drink alcohol when they are angry, which makes them more prone to illness. However, beer not only does not have this side effect, but it can also soothe the stomach, improve appetite, and change the mood of anger.
<1> Rose petals: When brewing tea, add a few rose petals to soothe the stomach. People who do not have the habit of drinking tea can brew rose petals alone.
<5> Kumquat: Kumquat cakes are even more effective than oranges, and are especially suitable for those with abdominal bloating and discomfort.
In addition, radishes, fennel, betel nuts, and pomelos are also worth trying.
● Choose foods based on your blood type:
People with blood type O: They have a strong craving for high-protein foods, but a very poor appetite for grains. However, they digest vegetables and lean meats very well. They can lose weight by eating lean meat, liver, seafood, and leafy green vegetables. Choosing grains, beans, and other vegetables like cabbage and potatoes based on blood type will not help with weight loss.
People with blood type A seem to be quite well-suited to a vegetarian-based diet. Vegetables, such as tofu and soybeans, are very suitable for them, and they can benefit from a reduced risk of cancer and heart disease.
People with blood type B are quite compatible with meat, dairy products, and vegetables, but some foods are not suitable for them, including chicken, corn, tomatoes, and most nuts.
People with blood type AB need both meat and plant-based proteins. However, their digestive systems are quite sensitive, so they should eat smaller, more frequent meals of protein. Fish, tofu, leafy greens, and dairy products seem to be very beneficial for people with blood type AB. It is advisable to eat smaller, more frequent meals and to combine animal and plant-based foods.
● Control your diet to prevent obesity:
"One delicious meal a day" or "eat at the right time".
(1) "One delicious meal a day": Weight loss method: that is, everyone is allowed to enjoy a delicious meal. Experts believe that eating one meal a day is good for consuming a limited amount of calories, but the other two meals should be eaten according to a weight loss diet: one meal should consist of tea, juice, soup and milk, which contain a lot of water; the other meal should consist of some nutritious food.
(2) "Choose your mealtime" or "meal time difference" weight loss method. Studies have found that the body's physiological activities are usually stronger in the morning than in the afternoon, and stronger in the afternoon than at night. The peak time for human metabolism is from 8:00 am to 12:00 pm. Of the three meals a day, eating in the afternoon has a greater impact on weight than eating in the morning. The body's insulin reaches its maximum in the evening, which easily leads to a large amount of fat deposition. Therefore, to prevent obesity, dinner should not be too heavy or too rich. Experts suggest that dinner should not exceed 30% of the daily food intake, while breakfast should be at least 35%.
When eating a delicious meal—four legs are not as good as two legs, two legs are not as good as one leg, and one leg is not as good as no legs.
The above information about how to eat "legs" comes from nutrition experts. Four legs refer to pork, beef, and mutton; two legs refer to chicken, duck, and goose; one leg refers to mushrooms and wood ear fungus; and no legs refer to aquatic products, mainly fish.
● These foods should not be eaten on an empty stomach:
Bananas: A sudden increase in magnesium levels disrupts the calcium-magnesium balance in the body, which has a resistant effect on the cardiovascular system.
● Foods that help remove lead: Currently, there are no drugs that can remove lead. However, by adjusting one's diet scientifically, one can achieve twice the result with half the effort. These include: tea, milk, garlic, kelp, dried shrimp, carrots, bean sprouts, water chestnuts, oranges, fresh dates, and other leafy green vegetables.
● Nine poisonous foods: (1) Fresh daylily (2) Raw green beans (3) Sweet potatoes with black spots (4) Fresh wood ear fungus (5) Rootless bean sprouts (6) Discolored seaweed (7) Potatoes with green skin and sprouts (solanine) (8) Pickled vegetables that are not fully pickled (9) Deformed eggs, fish, and fruits should not be eaten.
▲Unripe, green tomatoes, poisonous mushrooms, undercooked green beans, and broad beans (those with a family history of favism, breastfeeding women, and children under 6 years old should avoid eating them).
● Ten types of food that should not be eaten in large quantities:
(1) Century eggs (lead poisoning) (2) Stinky tofu (easily contaminated by microorganisms, large amounts of volatile amino acids and hydrogen sulfide are harmful to the human body) (3) Sunflower seeds (contain unsaturated fatty acids, consume a large amount of choline in the body, and affect liver cell function) (4) Roasted beef and mutton (produces harmful substances such as benzopyrene, which can induce cancer) (5) Instant noodles (contain pigments and preservatives) (6) Fried dough sticks (made with alum, which contains lead, which is toxic to brain nerve cells and can cause dementia) (7) Pig liver (high in cholesterol, too much can lead to arteriosclerosis) (8) Spinach (contains oxalic acid, and the precious elements zinc and calcium in the body will combine with oxalic acid and be excreted from the body, causing zinc and calcium deficiency) (9) Pickled vegetables (poor pickling, containing the carcinogenic substance nitrosamine) (10) MSG (no more than 6 grams per person per day, excessive consumption can cause headaches, palpitations, nausea, etc.)