如何过健康的生活

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不是偶尔吃吃色拉或是每隔几周出去散散步，就能保持身体健康。你还需要多做一些努力，其中包括坚持吃健康的食物，增加日常生活中的运动和活动量，和保持良好的卫生习惯。你也需要远离不健康的习惯，像是极端的节食和严重睡眠不足。你需要逐步调整生活方式，但是只要坚持下去，就能改善健康。为了健康着想，这些努力都是值得的。 [1]

部分 1
部分 1 的 4:

选择健康的食物

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    反式脂肪和饱和脂肪都是不健康的脂肪。它们会提高低密度脂蛋白胆固醇，增加患上心脏病的风险。 [2]
    • 反式脂肪高的食物包括用“部份氢化油”制成的食物，比如起酥油或人造黄油。烘培制品、油炸食物、冷冻披萨和其它高度加工食品通常也含有反式脂肪。 [3]
    • 披萨、奶酪、红肉和全脂乳制品等食物则含有大量饱和脂肪。 [4] 椰子油的饱和脂肪含量也很高，但是它可以提高体内的好胆固醇，所以可以适度摄取。 [5]
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    多元不饱和脂肪、单一不饱和脂肪和欧米茄-3脂肪酸，都是对健康有益的脂肪。它们可以降低低密度脂蛋白胆固醇，提高高密度脂蛋白胆固醇，进而降低患上心脏病的风险。 [6]
    • 选择橄榄油、菜籽油、大豆油、花生油、葵花油和玉米油等健康的油。 [7]
    • 鱼富含欧米茄-3脂肪酸。选择吃三文鱼、金枪鱼、鳟鱼、鲭鱼、沙丁鱼和鲱鱼。你也可以从植物中获取欧米茄-3脂肪酸，比如亚麻籽、植物油、坚果和种子。但是，身体无法那么有效地处理植物性脂肪。 [8]
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    减少摄入甜食、汽水、含糖果汁和白面包。选择天然水果、鲜榨果汁和全谷物面包。 [9]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/98\/Cleanse-Your-Kidneys-Step-3-Version-3.jpg\/v4-460px-Cleanse-Your-Kidneys-Step-3-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/98\/Cleanse-Your-Kidneys-Step-3-Version-3.jpg\/v4-728px-Cleanse-Your-Kidneys-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [10] 天然健康食物含有健康、均衡的碳水化合物、蛋白质、脂肪和其它营养。
    • 吃富含维生素和矿物质的水果和蔬菜。尽量多吃新鲜水果和蔬菜，罐装的通常含有添加糖或盐。
    • 选择从精瘦肉、豆类和豆腐中摄取蛋白质。
    • 选择吃全谷物，比如全麦面包、全麦面条、糙米和藜麦。
    • 吃低脂乳制品。脱脂牛奶和低脂奶酪既能让你获取充足的钙质，还能减少脂肪摄入。
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    在天然食品店或本地农贸市场购买食材。有机食品的营养价值不比普通食品高多少，但是没有那么多农药残留物或食品添加剂，而且对环境更友好。 [11]
    • 如果你很在意价格，考虑只买特定的有机食品，比如苹果、浆果、核果、葡萄、芹菜、灯笼椒、绿色蔬菜、土豆和莴苣。 [12] 这些植物用传统方法种植时，所用的农药比其它农产品多，所以最好选择有机的。
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部分 2
部分 2 的 4:

做运动

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    锻炼之前和之后都要 做拉伸运动 。 温和的拉伸运动可以在锻炼前让肌肉变热，进入最佳的运动状态，在锻炼后也可以让肌肉放松。 [13]
    • 拉伸小腿。站在墙壁前，和墙壁的距离大概是一只手臂的长度，右脚放在左脚后面。左腿向前弯，右腿保持挺直，并紧贴地面。保持这个姿势约30秒，然后换边重复。
    • 拉伸腿后肌。躺在靠近墙壁或门框的地板上。将左腿抬起，脚后跟抵着墙壁。伸直左腿，直到你感觉大腿后侧被拉紧。保持这个姿势30秒，然后换边重复。
    • 拉伸髋屈肌。右膝跪地，左脚放在身前。身体往前倾，将体重转移到左脚。你应该感觉到右侧大腿肌肉被拉紧。保持30秒，然后换边重复。
    • 拉伸手臂。左臂横过胸部，用右手拉着。保持约30秒，然后换边重复。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/48\/Lose-Leg-Fat-Step-4-Version-3.jpg\/v4-460px-Lose-Leg-Fat-Step-4-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Lose-Leg-Fat-Step-4-Version-3.jpg\/v4-728px-Lose-Leg-Fat-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每次锻炼半小时到一小时，有氧运动和力量训练相结合。专家建议每周至少进行150分钟中等程度的有氧运动。 [14]
    • 计划每周至少抽出两天进行力量训练。
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    你可以跑步或遛狗。以中等速度移动至少30分钟。
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    高强度的园艺和家务也可以锻炼身体。 [15] 你也可以选择走楼梯，不要搭电梯，将车停在远一点的地方，在午休时间迅速散个步，以增加日常活动量。
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    改成走路或骑自行车到目的地。如果你要搭公共交通，试着提前几站下车，剩下的路选择步行。 [16]
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部分 3
部分 3 的 4:

远离不健康的习惯

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4e\/Lose-Body-Fat-Fast-Step-7.jpg\/v4-460px-Lose-Body-Fat-Fast-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Lose-Body-Fat-Fast-Step-7.jpg\/v4-728px-Lose-Body-Fat-Fast-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    避免溜溜球效应，也就是迅速减肥后却无法保持下去，导致体重反弹，再次减肥，形成恶性循环。 一旦你改善生活方式后成功瘦下来，一定要努力保持体重，不要让它像溜溜球一样上上下下。 [17]
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    除非有医生监督，否则不要擅自进行流质饮食法、服用减肥药和其它减肥补充品。一般来说，符合以下条件的都是极端的减肥计划或产品： [18]
    • 保证在短时间内迅速减掉大量体重，每周减超过0.5到1公斤。
    • 承诺不需要改变习惯就能瘦下来。
    • 你需要花很多钱。
    • 限制你能选择的食物，不提倡营养均衡。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/9f\/Exercise-After-a-Heart-Attack-Step-14.jpg\/v4-460px-Exercise-After-a-Heart-Attack-Step-14.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9f\/Exercise-After-a-Heart-Attack-Step-14.jpg\/v4-728px-Exercise-After-a-Heart-Attack-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    适度 运动 。 运动时间太长、次数过于频繁或是程度太激烈，都会使你容易受伤。每次运动后都要留出休息的时间，等身体恢复后再次运动。
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    体重过重或过轻都不健康。咨询医生或者查看可靠的体重图表，找出符合你年龄和体型的理想体重。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d1\/Cure-Prostate-Cancer-Step-11-Version-2.jpg\/v4-460px-Cure-Prostate-Cancer-Step-11-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d1\/Cure-Prostate-Cancer-Step-11-Version-2.jpg\/v4-728px-Cure-Prostate-Cancer-Step-11-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    抽烟会引发许多健康问题，包括心脏疾病、肝病和多种癌症。酒精也会危害健康，包括引起肝病、癌症、心脏病、酒精中毒和抑郁症。 [19]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e2\/Lose-Weight-Quickly-and-Safely-%28for-Teen-Girls%29-Step-15.jpg\/v4-460px-Lose-Weight-Quickly-and-Safely-%28for-Teen-Girls%29-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e2\/Lose-Weight-Quickly-and-Safely-%28for-Teen-Girls%29-Step-15.jpg\/v4-728px-Lose-Weight-Quickly-and-Safely-%28for-Teen-Girls%29-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    研究显示睡眠不足的人容易发胖。成年人每晚应该睡足7到9小时。 [20]
    • 儿童和青少年需要更长的睡眠时间。幼童每晚需要睡10到14小时，学龄儿童9到11小时，青少年8到10小时。 [21]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/f4\/Get-Pale-Skin-Step-2-Version-3.jpg\/v4-460px-Get-Pale-Skin-Step-2-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f4\/Get-Pale-Skin-Step-2-Version-3.jpg\/v4-728px-Get-Pale-Skin-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    长时间在阳光下曝晒会造成许多健康风险，包括患癌。每次在户外时，都要穿可以保护皮肤的衣服，涂防晒系数至少30的广谱防晒霜。即使是阴天，也要涂防晒霜。 [22]
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部分 4
部分 4 的 4:

保持良好的卫生习惯

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    做了令你出汗的活动后也要洗澡。 [23] 洗澡可以消除身上的异味，并防止因为卫生习惯差而引发痤疮、 疥疮 等疾病。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b3\/Maintain-Good-Hygiene-Step-1-Version-2.jpg\/v4-460px-Maintain-Good-Hygiene-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b3\/Maintain-Good-Hygiene-Step-1-Version-2.jpg\/v4-728px-Maintain-Good-Hygiene-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每天 刷牙 和 用牙线洁牙 。 [24] 经常使用牙线不止能防止口臭，还能预防牙龈疾病。 [25]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a6\/Get-Pale-Skin-Step-8-Version-3.jpg\/v4-460px-Get-Pale-Skin-Step-8-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a6\/Get-Pale-Skin-Step-8-Version-3.jpg\/v4-728px-Get-Pale-Skin-Step-8-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    一定要擦洗脚趾缝，以预防足癣和脚臭。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/72\/Get-Rid-of-Body-Odor-Naturally-Step-4-Version-2.jpg\/v4-460px-Get-Rid-of-Body-Odor-Naturally-Step-4-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/72\/Get-Rid-of-Body-Odor-Naturally-Step-4-Version-2.jpg\/v4-728px-Get-Rid-of-Body-Odor-Naturally-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    尤其是内衣裤和袜子要每天更换一次。 [26]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/39\/Change-Teen-Diapers-Step-15.jpg\/v4-460px-Change-Teen-Diapers-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/39\/Change-Teen-Diapers-Step-15.jpg\/v4-728px-Change-Teen-Diapers-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [27] 在准备食物之前和之后、上厕所后、处理轻微伤口之前和之后，还有擤鼻、打喷嚏或咳嗽后，都要把手洗干净。 [28]
    • 疾病防治中心建议用温水和肥皂洗手至少20秒，或是将《生日快乐》唱完2遍所需的时间。
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小提示

  • 多喝水。
  • 多了解正面心理学和持续的幸福。快乐的人比较会主动搜索健康信息，并按照它们行事。多关注自己的幸福和健康，可以帮助你享受健康的生活方式。
  • 每天做运动可以增强免疫力。运动也能预防心脏病、癌症、糖尿病和肥胖等“富贵病”。记住，生理健康会影响心理健康。做运动也能改善你的精神面貌，帮助预防焦虑和抑郁症。
  • 服用综合维生素，确保自己获取充足的营养和矿物质。
  • 试着多微笑和大笑。比如和朋友聊一些有趣的东西。观看搞笑视频。不管你遇到任何情况，试着去发现有趣的一面。你会觉得更有活力、更健康！
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警告

  • 一定要先问过医生，才可以对饮食和日常运动做出巨大改变。
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你需要准备

  • 健康的食物，包括水果、蔬菜、精瘦蛋白质、全谷物和低脂乳制品。
  • 适度运动
  • 充足的睡眠
  • 量体重的称
  • 牙刷和牙膏
  • 牙线
  • 止汗剂

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参考

  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/basics/staying-healthy/hlv-20049421
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  3. ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Trans-Fats_UCM_301120_Article.jsp#
  4. ↑ http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/
  5. ↑ http://www.hsph.harvard.edu/nutritionsource/healthy-fats/
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  7. ↑ http://www.hsph.harvard.edu/nutritionsource/healthy-fats/
  8. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  9. ↑ http://newsnetwork.mayoclinic.org/discussion/eating-lots-of-carbs-sugar-may-raise-risk-of-cognitive-impairment-mayo-clinic-study-finds/
  1. ↑ http://www.choosemyplate.gov/MyPlate
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880?pg=2
  3. ↑ http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
  6. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-everyday-activities
  7. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-everyday-activities
  8. ↑ http://www.medicinenet.com/script/main/art.asp?articlekey=21745
  9. ↑ http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/nutrition-for-weight-loss-what-you-need-to-know-about-fad-diets.html
  10. ↑ http://pubs.niaaa.nih.gov/publications/AA71/AA71.htm
  11. ↑ https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
  12. ↑ https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
  13. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/basics/skin-care/hlv-20049421
  14. ↑ http://www.health.gov.au/internet/publications/publishing.nsf/Content/ohp-enhealth-manual-atsi-cnt-l~ohp-enhealth-manual-atsi-cnt-l-ch3~ohp-enhealth-manual-atsi-cnt-l-ch3.7
  15. ↑ http://www.mouthhealthy.org/en/az-topics/b/brushing-your-teeth
  16. ↑ http://www.mouthhealthy.org/en/az-topics/f/flossing
  17. ↑ http://www.health.gov.au/internet/publications/publishing.nsf/Content/ohp-enhealth-manual-atsi-cnt-l~ohp-enhealth-manual-atsi-cnt-l-ch3~ohp-enhealth-manual-atsi-cnt-l-ch3.7
  18. ↑ http://www.health.gov.au/internet/publications/publishing.nsf/Content/ohp-enhealth-manual-atsi-cnt-l~ohp-enhealth-manual-atsi-cnt-l-ch3~ohp-enhealth-manual-atsi-cnt-l-ch3.7
  19. ↑ http://www.cdc.gov/handwashing/when-how-handwashing.html

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