The healthiest day should be like this: 5~6: You should sleep more when you wake up.
Many middle-aged and elderly people "can't sleep, wake up early", but American registered nutritionist Sora said that only when you have enough sleep and your brain is fully rested can you ensure that you have a high-quality day. If you wake up early at 5 or 6 o'clock in the morning, you might as well sleep as possible. In fact, you can turn your eyes off and calm down, or lie on the bed to massage your abdomen and rub your hands, which will help ensure a hundred times of energy in the day.
6: Half time: Doing stretching exercises
movement is a ignition aid for the day of vitality. Karen &bull, one of the authors of the American Diet Calendar; Ansel said that when your body wakes up completely from sleep, a short-term exercise can speed up New Death's thanks and enhance the mood throughout the day. It takes 10 to 20 minutes every morning. It is recommended to focus on light, soft and steady exercises, such as stretching exercises, walking, yoga, taiyang boxing, etc. You can prepare sports shoes and sportswear before going to bed at night.
7~8 points: Eat a high-quality breakfast, bun, oil barbecue and other powdered foods. However, Zhu Huiling, a member of the Elderly Nutrition Branch of the China Nutrition Association and a professor at the Public Health School of Sun Yat-sen University, believes that people's work and learning tasks in the morning are heavy, and they need to ensure blood sugar supply through a high-energy breakfast to maintain efficient operation of the brain. In addition to the powdered food, she also has a glass of milk, a cup of coffee, a small portion of fruit, two spoons of yellow beans, and most often a chicken egg.
10 points: Eat a small handful of fruit
"The elderly have decreased chewing function and their digestion speed are relatively slow. It is generally recommended to add meals at around 10 o'clock." Zhu Huiling said that the principle of scientific meal addition is that it is best to supplement the nutrients that are relatively lacking in the diet of a day. For example, some people usually eat more meat and less fruits and vegetables, so they can eat a serving of fruit in the morning. You can also eat some fruits, which will be good for the health of the heart and brain blood vessels. Hazelnuts, walnuts, almond kernels, and pine nuts are all good choices. Eat a small handful at a time.
11:30~12:30:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00:00 Office workers can order a vegetarian dish, a vegetarian dish, a vegetarian dish, and a vegetarian dish when eating, and a bowl of soup is better. The elderly must be "chaotic" when making lunch, and put as many ingredients as possible when cooking. For example, add some mushrooms when stir-frying vegetables, and add some cucumbers and cucumbers when making meat dishes. Each dish is not large, but the types and colors should be as rich as possible.
When you are in a till the stomach, you should pay attention to the following points: 1. Eat hot food for breakfast. When the human body's gas and blood are hot, it coagulates when it encounters cold. Injecting cold food will cause the gas and blood to become stagnant, and "injuring the spleen and stomach internally, and all diseases will arise." 2. Breakfast match is reasonable. It should be sparse and sparse. Grainy foods can quickly replenish energy after absorbing them. In addition, you can eat some chicken eggs, bean products, lean meat, etc., which is suitable for eating some fruits and vegetables. 3. Avoid being too sucky. Eating too many succulent or too oily foods will aggravate the stomach and kidney damage. You can choose various porridge, shrimp slices, bean paste, sesame paste, etc. Doing 3 things before going to bed can help you sleep. 1. Use fingers to comb: There is a trick in the massage technique of Chinese medicine called "take five elbows". Before going to bed at night, you can use ten fingers as combs. Comb your head for more than 3 minutes, which can clear the five elbows and improve the blood circulation in the head. 2. Blistering feet in warm water: The human body's kidneys rise below the foot, and blistering feet in warm water can nourish the kidneys and achieve the effect of kidney replenishment. 3. Back massage: "Home massage your back at night and you can fall asleep." Before going to bed, you can ask your family to help you. You can pat your back from top to bottom or bottom to top. The speed is 60 to 80 times per minute, and within 20 minutes each time. 
There are three best times for nurturing in a day (7-9 am), and the stomach is in good condition. At this time, the digestion and absorption of the human stomach is the most powerful, which is the best time to transport nutrients to various organs and nourish the organs. Chen is also the time when the sun is the most prosperous in heaven and earth. The blood flows into the stomach. A rich breakfast can provide the stomach with rich raw materials, thus experiencing the function of "suffering and rotten water grain". "Suyou• Differences on Vitiligo" records: "Eating in the stomach, dispersing essence into the liver, and lust in the tendons. Eating in the stomach, breathes in the heart, lust in the air, flows in the air, and flows in the lungs, the lungs face the elbow, and essence in the skin and fur, and hair combines essence." It can be seen that nourishment starts with nourishing the stomach.