Fattening Foods of Summer Slideshow

Summer's Most Fattening Foods

Ahhh, it's summer: barbecues, cocktails at the pool, baseball games, and lots of fried chicken, ribs, potato salad, ice cream, hot dogs, and beer. The living may be easy, but if you don't pay attention, you'll pay for carefree eating by packing on the pounds. In the slides ahead, WebMD shows you a few shocking calorie traps and better choices at a backyard barbecue or beach boardwalk.

High-Fat Meats on the Barbecue

The bad news: barbecue can sabotage your waistline. A 20 ounce T-bone steak can weigh in at 1,540 calories and 124 g fat.  An average cheeseburger has 750 calories and 45 grams of fat. What about pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like pork tenderloin, skinless chicken breast, and lean ground beef.

Take Me Out to the Ball Game

Hot dogs and sausages are summer treats for many of us, but you might save them for baseball games. It's not just about fat or calories -- after all, you can choose low-fat versions. Most hot dogs, bratwurst, and other sausages are very high in sodium. Typical nutrition scores include:

• Hot dog:  280 calories, 15 g fat, 1,250 mg of sodium
• Kielbasa (6-oz): 330 calories, 24 g fat, 1,590 mg sodium

Mayonnaise-Based Salads

A small half-cup portion of typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, try making your salads with light mayonnaise; or mix mayo with low-fat yogurt, light sour cream, or chicken stock. Or why not try a German-style potato salad, using more vinegar than oil? Then toss lots of veggies into any salad to increase the fiber and nutrients.

Frozen Concoctions

Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up in a hurry. A piña colada can range from 245-490 calories, a daiquiri from 300-800 calories, and a Long Island iced tea can set you back 520 calories or more -- with much of it from sugar. Instead of high calorie drinks, try wine, a wine spritzer, or a mixed drink with seltzer and a splash of 100% fruit juice.

Satisfying Thirst Quenchers

Staying hydrated is essential in summer, but those cold drinks can wreak havoc with your waistline. Be careful what you choose -- if you're drinking 12-ounce containers of sweet tea, sweetened soda, energy drinks, juice drinks, or beer, you're probably taking in about 150 calories a pop. Smoothies, milkshakes, and cold coffee concoctions can go much higher. Try water or light versions of your favorite thirst quenchers.

Refreshing Frozen Treats

A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a chocolate cookie dough milkshake concoction, and the calories soar to 720, with 28 grams of fat! You don't need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen desserts like sherbet, fudge bars, fruit bars, or other treats under 150 calories per serving or fruit desserts like strawberry shortcake.

Frighteningly Fattening Fair Food

Fairs and boardwalks serve up plenty of deep-fried diet disasters. From fried cheesecake (around 500 calories), fried macaroni and cheese (roughly 610 calories) to gigantic turkey legs (about 1,136 calories and 54 grams of fat), most eat-while-you-walk foods are a calorie overload. Skip the fried foods and instead choose cotton candy, caramel apples, or a simple grilled meat -- or share your treat with a friend.

Salad Toppers

Salads can be the perfect summer dinner: light, refreshing bowls of veggies and lean protein. But high-calorie toppers can push a salad from lean to fattening in a hurry. Fried chicken strips, bacon, cheese, creamy dressings, and croutons are among the worst offenders. Instead, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and sprinkle with a light dressing.

Mindless Munching on Snacks

A handful of any snack won't do much harm, but too much can sabotage your diet. One ounce of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos can contain 692 calories and 38 grams fat. And a 10-cup box of movie theater popcorn can have 550 calories and 31 grams fat. Try snacking on fruits, veggies with light dip, or small portions of fat-free popcorn.

Reviewed by Renee A. Alli, MD, FAAP on March 02, 2012

18 Secrets for a Longer Life

Protect Your DNA

As we age, the ends of our chromosomes -- called telomeres -- become shorter. This makes people more vulnerable to disease. You might think there's nothing you can do, but new research suggests otherwise. In a pilot study, lifestyle changes boosted an enzyme that increases telomere length. Other studies also find diet and exercise can protect telomeres. So healthy habits may slow aging at the cellular level.

Be Conscientious

An 80-year study found one of the best predictors of a long life is a conscientious personality. Researchers measured attributes like attention to detail and persistence. They found that conscientious people do more things to protect their health and make choices that lead to stronger relationships and better careers. 

Make Friends

Science has given you one more reason to be grateful for your friends – they might help you live longer. Australian researchers found elderly social butterflies were less likely to die over a 10-year period compared to people with the fewest friends. Another analysis of results from 148 studies supports the link between plentiful social connections and longevity.

Choose Your Friends Wisely

Your friends' habits rub off on you, so look for companions with healthy lifestyles. Studies indicate obesity is socially "contagious" –  your chance of becoming obese increases by 57% if you have a friend who becomes obese. Smoking is another habit that spreads through social ties, but the good news is that quitting is also contagious.

Quit Smoking

While it's no secret that giving up cigarettes can lengthen your days -- the amount of extra time may surprise you. According to a 50-year British study, quitting at age 30 could increase your lifespan by an entire decade. Kicking the habit at age 40, 50, or 60 boosts life expectancy by 9, 6, or 3 years, respectively.  

Embrace the Siesta

A siesta is standard in many parts of the world, and now there's scientific evidence that napping may help you live longer. A recent study with 24,000 participants suggests that regular nappers are 37% less likely to die from heart disease than occasional nappers. Researchers think naps might help your heart by keeping stress hormones down.

Follow a Mediterranean Diet

The Mediterranean diet is high in fruits, vegetables, whole grains, olive oil, and fish. An analysis of 50 studies involving more than half a million people shows the impressive benefits of this diet. The findings show it significantly lowers the risk of metabolic syndrome – a combination of obesity, elevated blood sugar, increased blood pressure, and other factors that raise your risk of heart disease and diabetes.

Eat Like an Okinawan

The people of Okinawa, Japan once had the longest life expectancy in the world. Researchers attribute this to the region's traditional diet, which is high in green and yellow vegetables and low in calories. Some Okinawans make a habit of eating only 80% of the food on their plate. As younger generations have veered from these traditions, life expectancy in Okinawa has fallen.

Get Married

Several studies show that married people tend to outlive their single counterparts. Many researchers attribute the difference to the social and economic support marriage provides. While a current marriage offers the greatest benefit, people who are divorced or widowed have lower mortality rates than those who have never been married.

Lose Weight

If you're overweight, slimming down can protect against diabetes, heart disease, and other life-shortening conditions. Belly fat appears to be particularly harmful, so focus on deflating that spare tire. A 5-year study of Hispanics and African-Americans suggests eating more fiber and exercising regularly are effective ways to reduce belly fat.

Keep Moving

The evidence is overwhelming – people who exercise live longer on average than those who don't. According to dozens of studies, regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression. Exercise may even help you stay mentally sharp in your old age. Ten-minute spurts of activity are fine, as long as they add up to about 2.5 hours of moderate exercise per week.

Drink in Moderation

Heart disease is less common in moderate drinkers than in people who don't drink at all. But keep in mind that too much alcohol pads the belly, boosts blood pressure, and can cause a host of other health problems. The American Heart Association recommends that if you drink alcohol, the limit should be one drink a day for women and one or two for men. But if you don't drink, don't start. There are many other ways of protecting your heart.

Get Spiritual

Research suggests people who attend religious services tend to live longer than people who never attend. In a 12-year study of people over age 65, those who attended services more than once a week had higher levels of a key immune system protein than their peers who attended no services. They were also significantly less likely to die during the study period. The strong social network that develops among people who worship together may contribute to their overall health.

Forgive

Letting go of grudges has surprising physical health benefits. Chronic anger is linked to decreased lung function, heart disease, stroke, and other ailments. Forgiveness will reduce anxiety, lower your blood pressure, and help you to breathe more easily. These benefits tend to increase as you get older.

Use Safety Gear

Accidents are the fifth most common cause of death in the U.S., and the top cause of death for people ages 1 to 24. Wearing safety gear is a simple way to boost your odds of a long life. In the event of a motor vehicle crash, seatbelts reduce the risk of death or serious injury by 50%. In bike accidents, most deaths are caused by head injuries, so always wear your helmet.

Make Sleep a Priority

Getting enough good quality sleep can lower the risk of obesity, diabetes, heart disease, and mood disorders. Sufficient sleep will also help you recover from illness faster. Burning the midnight oil, on the other hand, carries serious health risks. Sleeping less than 5 hours per night boosts the risk of premature death, so make sleep a priority.

Manage Stress

Dean Ornish, MD, has published research suggesting that lifestyle changes including stress management not only help prevent heart disease, but may actually reverse it. Although avoiding stress is not a viable option for most people, there are effective ways to control it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.

Reviewed by Louise Chang, MD on September 19, 2011

What Are BB Creams?

The buzz behind beauty balms.

By Shelley Levitt

Reviewed by Victoria Barbosa, MD

Want to streamline your beauty routine while saving counter space and money? Who doesn't? That's why a new type of product called BB cream has become one of the hottest trends in the beauty industry.

This versatile skin care/makeup hybrid promises to do the job of five or six other jars and tubes: moisturizer, primer, sunscreen, skin treatment, concealer, and foundation.

"The idea of a well-formulated BB cream is that it's the only product you'll need after you wash your face," says Ni'Kita Wilson, a cosmetic chemist at Englewood Lab in New Jersey.

How BB Creams Began

BB creams are short for beauty balms or blemish balms. They were first developed in Germany by a dermatologist who wanted a single cream that would protect skin and provide coverage after laser treatments.

The all-in-one formulation became a sensation in South Korea and then spread throughout Asia. 

"The average woman in Asia goes through seven different steps taking care of her skin," says Jessica Wu, MD, a Santa Monica, Calif., dermatologist and author of Feed Your Face: Younger, Smoother Skin and a Beautiful Body in 28 Delicious Days. "When I was in Hong Kong, every woman I spoke to was using a BB cream to shorten that regimen."

The BB Boom

BB creams started hitting U.S. store shelves in the spring of 2011. Today, almost every major beauty company has a BB cream, from drugstore brands that cost under $10 to high-end department-store lines that may be as costly as $100 or more, as well as lines that are only sold at spas or in doctors' offices. More are on their way.

The NPD Group, a market research group, found that although only 2% of beauty shoppers have purchased a BB cream, nearly 4 in 5 of those who have say they'll buy the product again.

What BB Creams Do

Can one beauty product really do it all? Maybe.

Many BB creams offer effective sun protection, with broad-spectrum SPF 30 or higher, the American Academy of Dermatology's recommendation for daily use. What's more, BB creams generally contain zinc oxide or titanium oxide, physical sunblocks that have some built-in water-resistant properties, Wu says.

When it comes to skin treatment, you can find BB creams that contain:

• Anti-aging components, including peptides and antioxidants such as vitamins A, E, and C
• Moisturizing workhorses like hyaluronic acid and glycerin
• Ingredients such as licorice and arbutin that help even out skin tone
• Light-reflecting mica to give skin a luminous finish
• Silicone-based ingredients, such as dimethicone, that help smooth the skin, acting much like a foundation primer does

 

The Limitations of BB Creams

For all its benefits, if you expect a BB cream to be a miracle in a tube, you might be disappointed.

The Limitations of BB Creams continued...

"I like to say that BB creams are like any jack-of-all-trades -- they're master of none," Wilson says. "They do SPF very well and they can often [provide] good color coverage, but they're not as effective at moisturizing. Also, it's very difficult to load all that functionality into a single product and end up with a light texture. Women will find that BB creams tend to be a bit thicker than their tinted moisturizers."

Finding a BB cream that matches the color of your skin perfectly can also be a challenge. BB creams tend to come in a small range of shades -- usually three to five fair to medium-dark hues -- or in a single shade that blends with all skin tones.

Some women may find these shades too light. "The darkest shades in a BB cream are like the medium shades in most of our foundation lines," Wilson says.

Another limitation is that you won't find a BB cream -- or, for that matter, a tinted sunscreen -- that has acne-fighting ingredients. "FDA regulations don't allow acne ingredients and SPF to be combined in a single product," Wilson says. "If you have skin care issues that you're addressing with a targeted treatment product, you can't expect to get the same results by replacing that with a BB cream."

The best candidates for BB creams, Wilson says, are people with normal to oily skin and light to medium skin tone, and who don't need heavy moisturizers or anti-acne products.

BB Creams and Your Beauty Regimen

If BB creams won't replace every product in your skin care regimen, they can help those products work more effectively.

"I love BB creams," says Wu, who uses one herself under her lightweight foundation to help conceal acne scars.

"I'm devoted to my foundation," she says, "and there are a lot of women out there like me who wouldn't think of giving up the foundation that works perfectly for their skin. A BB cream can help you achieve fuller coverage without having to move up to a heavier foundation that feels like a mask."

By itself, a pea-sized dab of BB cream (that's all you need) can provide just the right amount of coverage for a casual day. "We're all in a hurry and BB creams are fantastic time-savers," says aesthetician Veronica Barton-Schwartz, owner of a Malibu, Calif., skin care studio, who counts locals Olivia Newton-John, Suzanne Somers, and Cher among her clients. "The formulations keep getting better and better."

If you're after a low-key look, that BB cream might indeed be all you need to tote for your skin care and beauty needs. It's also a good solution, Wu says, "for someone who's very natural and doesn't like the idea of wearing makeup, but wants to protect her skin and cover up some imperfections."

BB Creams and Your Beauty Regimen continued...

Or his skin. Men can now buy BB creams that are made specifically for them.

After these do-it-all BB creams, what's next? Get ready for CC creams. These "color-control" creams are said to have a lighter texture, more coverage, and better hydration than their BB brethren.

SOURCES:

Jessica Wu, MD, assistant clinical professor of dermatology, USC.

Ni'Kita Wilson, cosmetic chemist, vice president of Research and Innovation, Englewood Lab, New Jersey.

Veronica Barton-Schwartz, aesthetician, owner, Veronica Spa and Body Care Center, Malibu, Calif.

American Academy of Dermatology: "Sunscreens."

Reviewed on October 05, 2012

© 2012 WebMD, LLC. All rights reserved.

“Preset behavior”【前慑行为】

有一对夫妇，在婚后11年生了一个男孩。夫妻恩爱，男孩自然是二人的宝贝！男孩两岁的某一天早晨，丈夫出门上班之际，看到桌上有一瓶打开盖子的药水，不过因为赶时间，他只大声告诉妻子："记得要把药瓶收好！"然后就匆匆关上门上班去了。

妻子在厨房里忙得团团转，却忘了丈夫的叮咛。男孩拿起药瓶，被药水的颜色所吸引，觉得好奇，于是一口气都给喝光了！药水的成分剂量很高，即使成人也只能服用少量；由于男孩服药过量，虽然及时送到医院，但仍旧回天乏术！

妻子被突如其来的意外吓呆了！不知该如何面对丈夫，更害怕丈夫的责备......

焦急的父亲赶到医院，得知噩耗，非常伤心！看着儿子的尸体，望了妻子一眼，然后在她耳边悄悄说了四个字，："I love you dear！"（亲爱的，我爱你！）

西方人称这种行为是："Preset behavior"。也就是中文翻译成"前慑行为"。它的含义就是：要反过来控制局面，而不被局面所牵制！这个做丈夫的，因为儿子的死亡已经成为事实，再 多的责骂也不能改变现况；只会惹来更多的伤心，而且不只自己失去儿子，妻子也同样失去了儿子。

这则故事主要是提醒我们，面对人生各样的处境，我们都有选择的能力。面对一件不幸的事件，你可以大发雷霆、怨天尤人，甚至责备所有的人，但事情却不会因为这些而丝毫有所改变。不幸的事，它会继续地伴着你往后的生活，让你背负着一生的痛苦活下去。

相反的，如果能放下怨恨和惧怕，换一个角度来看事情，勇敢的活下来，那么事情的情况也许就不会如想象中那么糟糕。很简短的故事，但是能够体会其中的道理，而且又能够在真实的生活中实践，又有多少人能做得到呢？

当我看到那句"I love you dear!"（亲爱的，我爱你！）的时候，心中真是感慨万千！

多么简单的一句话！
但要有多久的修炼、多大的包容、多深的人生智慧，才能在那种时刻，说出如此令人动容的一句话！

其实，一个人在遭遇不幸的事件时，如果不能选择以最适当的方式去面对，那么我们又怎能去面对未来，以及周边的人、事、物。

在生活中，
不妨让我们养成：
有，很好；
没有，也没关系！
这样的想法。
这样一来，我们便能转苦为乐，逍遥自在！
遭遇一切的事情，
让我们学习面对它！
接受它！处理它！放下它！

请记得：
能够让我们一生受用的一句话：

"请随手把你'身后的门'关上吧！"

圣经上说：
"恨，能挑起争端；
爱，能遮掩一切过错。"

Off-Balance Core Moves, A Whole New Way to Work Out

The Off-Balance Workout

Looking for a toned stomach or a better tennis game? These are two good reasons to turn your workout into a balancing act. A controlled wobble activates deep core muscles to help tighten the midsection and prepare athletes for that quick turn or lunge. Fabio Comana, MA, MS, of the American Council on Exercise, shares a few, fun core moves for better fitness.

Engage Your Abs

Before each move in our workout, first engage your abdominals by tightening them -- without holding your breath -- as if preparing to take a punch. You'll activate the core muscles surrounding your spine and tone your entire abdominal area. Engaged abs also help prevent injury when lifting. If you have a medical condition, be sure to check with your doctor before this or any new fitness program.

One-legged Balance

Start with this beginning move, keeping a stable chair or a wall within arms' reach. With feet together, pick up one foot -- knee facing forward or to the side. Hold the position with eyes open, then closed. Switch feet and repeat for four reps on each foot. If any move feels wrong or unsafe to you, stop and check with a trainer. Depending on your health and physical condition, some exercises may not be recommended.

Leg Swings

Stand on your right leg and raise the left leg 3-6 inches off the floor. With arms at your sides, swing your left leg forward and backward, touching the floor for balance, while keeping your torso erect. Now, repeat the moves, but don't allow your foot to touch the ground. And finally, swing your left foot to the left side, holding your right arm out. Switch legs and repeat.

One-legged Clock With Arms

Balance on one leg, torso straight, head up, and hands on the hips. Visualize a clock and point your arm straight overhead to 12, then to the side (3), and then circle low and around to 9 o'clock without losing your balance. Increase the challenge by having a partner call out the different times to you. Switch to the opposite arm and leg and repeat.

One-legged Clock With Legs

Balance on one leg, torso straight, head up, and hands on your hips. Straighten the other leg to the front, and imagine yourself as the center of a clock.  Point that foot to 12, 9, and then cross over to 3 o'clock while holding your balance. Increase the challenge by having a partner shout out the different times to you. Switch to the opposite leg and repeat

Clock on an Unstable Surface

Once you master balance moves on solid ground, try them on an unstable surface such as a BOSU platform. Stand near a wall or other support, for safety. Start in the middle of the board on two feet at first. When you feel comfortable, carefully give the one-legged clocks a try. It's harder than it looks!

One-legged Squat

Stand with your feet hip-width apart. Point your left foot out front, just barely touching the floor for balance and push your hips back and down into this challenging one-legged squat position. Your right knee is bent, chest upright, eyes forward, and your arms out front. Slowly push up to return to starting position. Switch feet. Be sure your knee doesn't push in front of your toes.

Lunge With Reach

Stand with feet together, arms straight out to the side at shoulder height. Now, lift one foot up, pause momentarily, and lunge forward. Your hips should drop down until your front thigh is parallel to the floor. Maintain a flat back and hold your arms straight in front of you. Push off with your front leg to return to starting position. Repeat on the other side

Staggered-Stance Squat

Stand with your feet shoulder-width apart, head up, and chest high. Take a staggered position by bringing the toe of one foot, even with your other heel. Hold this stance as you sink into a squat, but don't let your heels pull up off the ground! This move requires a shift in balance and readies you for more dynamic moves.

Single-Leg Dead Lift

Balance on your left foot, engage the abs, and bend forward at the hips while reaching toward the ground with your right hand. Hold on to a 5- to 10-pound weight and raise your right leg behind you for counterbalance. Tighten the buttocks as you return to the starting position. Keep your knee relaxed and back flat throughout the movement. Switch legs.

Side Lunge With Front Reach

Stand with feet hip-width apart. Hold a ball with both hands, elbows bent, in front of your chest. Step to the right and press your hips down and back, as you push the ball out in front of you. Keep your left foot flat on the floor. Now, push off with your right leg, pull the ball back in towards you, and return to the starting position. Repeat on the opposite side.

Side Lunge With Sideways Reach

Stand with feet hip-width apart. Hold a ball with both hands, elbows bent, in front of your chest. Step to the right and place right foot firmly on the floor; press hips down and back as you push the ball out in front of you and then rotate the ball to your right and back to the front; keep left foot flat on the floor. Push off with your right leg and return to starting position. Switch sides.

Runners' Weak Gluteus Medius

One-legged exercises are invaluable for runners. They strengthen the gluteus medius (GM), a common weak spot that can lead to injury. The GM sits partially concealed under the more powerful gluteus maximus, but has a critical role to help stabilize the pelvis during walking and running. A weak GM can eventually cause low-back pain and/or buttock pain.

Balance on the Court and Field

Tennis requires rapid shifts in balance while running to reach the ball. Likewise, wide receivers in football also require superior balancing capabilities. "Receivers must run, catch the ball, pull it back in to their body and keep their feet on the ground -- all without going out of bounds -- and then resume running," says Comana. Off-balance exercises make for better game-time performance.

Balance in Action

Dancers and gymnasts constantly use challenging forms of balance. They're often on one leg while performing complex moves and must then come to a full stop. "Everything dancers and gymnasts do involves controlling their body position and balancing, including landing and sticking to it," says Comana.

Proprioception and Balance

Balance training fine-tunes the senses that allow you to fly up a flight of stairs without looking at your feet, called proprioception. Receptors in your muscles and skin send messages to your brain, telling you where you are in space. Proprioception also helps prevent injuries during hiking and many other sports. Without good proprioception you'll sprain your ankle more easily, even if you're strong.

Tools and Toys for Balance

Challenging your balance may be as simple as standing on one leg or closing your eyes. But for added challenge and fun, include balance boards, balance cushions, or sturdy foam rollers. Keep safety in mind at all times: remove objects around you and stand near a wall or stable surface in case you lose your balance.

Off-Balance Timing

Perform off-balance exercises at the beginning of your workout before your muscles become fatigued. Progress slowly, starting by standing on both legs, then one leg. Follow by adding arm movements and balance tools only after mastering simpler moves. Balance exercises may and should be done every day for best results

Off-Balance Life Moves

Carrying a child on one hip, lifting groceries from a car, and many other common activities put the body off balance … and at risk for a low-back injury.  Core strengtheners may help you avoid such an injury, as well as a nasty fall. Balance comes into play even with simple everyday moves. "Walking is actually a controlled fall," says Comana. "Each time you take a step, you put out your other foot, which prevents you from falling."

Re: 百合绿豆粥

Thanks!

Sent from my iPhone

On Jul 14, 2013, at 10:15 PM, Lena Xia <lena.xia@gmail.com> wrote:

【百合绿豆粥】

简介

每年过了6月21-22日就是标志着夏至的开始，夏至是一年中阳气最盛的时候。这个时候要多注意防暑降温，可多喝一些绿豆汤，因为绿豆被称为"济世之良谷"是夏季消暑利尿补充水分和矿物质的最佳食物。

用绿豆煮汤，煮粥都是很好的防暑降温佳品，此款百合绿豆粥最适合夏日食用，可清热解毒，养血安神为夏至时令之养生粥老少皆宜。

食材：绿豆50g、大米50g、红米30g、干百合15g、西米30g、冰糖适量

制作步骤

1.准备好所有的食材。

2.各种粮谷用清水淘洗浸泡，百合也用清水浸泡30分钟。

3.百合浸泡至软和各种食材放入电压锅内胆中，然后加入冰糖，内胆放入电压锅加入适量的清水，加盖按下营养饭--煮粥键。

4.声提示后开盖搅拌即可食用。

小贴士

百合可提前浸泡至软再煮粥，更易熟。

冰糖可随意，也可不加。

让你长命百岁的50个健康习惯

让你长命百岁的50个健康习惯

2013-07-15

     细节决定成败，长寿也不例外。一些不起眼的生活习惯直接关系到寿命长短。英国《每日邮报》近日载文，刊出多所大学研究总结的"让你长命百岁的50个健康习惯"。

     饮食篇

     1.吃红色食物。英国医学研究会人类营养研究所苏珊·杰布博士研究发现，红色食物保健效果加倍，比如红辣椒的维生素C含量超过橙子，甜菜根中的硝酸盐有助于扩张血管，防止癌症、心脏病等疾病。红葡萄富含能抗炎抗癌降脂的白藜芦醇。

      2.每天1杯茶。美国哈佛大学医学院研究发现，茶叶中的多种抗氧化剂具有扩张血管作用，可使心脏病发作幸存率提高28%。

     3.瘦肉取代肥肉。英国营养学家洛瑞恩·麦克里博士最新研究发现，用瘦肉取代香肠等脂肪含量较高的肥肉，可减少饱和脂肪摄入量，降低患心脏病和认知障碍症的风险。

      4.常吃洋葱。美国纽约州立大学一项研究发现，洋葱富含具有抗炎作用和促进免疫力的硫化物，有助降低结肠癌、喉癌和卵巢癌风险。

      5.多吃香蕉等富钾食物。英国营养学家莎拉·申克博士表示，香蕉等富钾食物有助于降低高血压，防止脑卒中和心脏病。钾的日推荐量为3.5克，一根香蕉含钾约4.7克。

      6.经常喝牛奶。美国抗衰老专家迈克·莫伦诺博士认为，牛奶中的维生素D可有效抗击炎症。缺少维生素D会增加患上骨质疏松症和类风湿关节炎的风险。

      7.用酸奶取代其他零食。英国营养学家莎拉·申克博士称，酸奶中的益生菌不仅有益肠道健康，而且有益免疫系统。

      8.每口饭嚼20次。日本奥羽大学科学家最新研究发现，吃饭咀嚼不充分会使2型糖尿病危险翻倍，细嚼慢咽更有益营养吸收。

      9.吃点葡萄干。美国农业部科学家最新研究发现，葡萄干、梅干、蓝莓和黑莓等食物抗氧化剂含量是其他食物的20倍，堪称"超级食物"。

      10.每晚一杯红酒。每晚喝一杯红酒（125毫升）可获得护心抗癌防认知障碍症的类黄酮和白藜芦醇。

      11.少吃盐。美国营养学家尼克尔·伯比里安指出，大多数人每天吃盐9克，比健康摄入量高3克。每天吃盐6克更健康，可使脑卒中和心脏病风险分别降低13%和10%。

      12.吃花生不过量。100克花生含热量622卡路里，需要游泳一小时才能消耗掉。

      13.饭吃八分饱。美国犹他大学研究发现，食物摄入量减少1/3可使寿命翻倍。

      14.补硒量减半。硒有助防止癌症，因此很多人通过补硒提高免疫力。但是过量服用会增加2型糖尿病的风险。男女硒的日摄入量通常为100微克和50~60微克。将100微克硒分成两半，一天服用半片，或者隔日服用一片。

      15.杜绝垃圾食品。这是活到116岁的美国女子贝西·库珀的长寿秘诀，她一生与可乐、薯条等垃圾食品绝缘。

     运动篇

     16.常散步。散步有助于减缓记忆力下降速度。瑞典一项研究发现，老人每周散步6英里，记忆力和决策能力更强。

     17.练习下蹲。下蹲有助于增强肌肉力量，提高身体灵活性，防止摔跌危险。

     18.进行力量训练。美国塔夫茨大学抗衰老专家米利安姆·尼尔森博士表示，举重有助于抗衰老。绝经女性每周力量训练30分钟，身体可年轻15~20岁。

      19.经常起身活动。美国哈佛大学医学院精神病专家约翰·拉特伊博士在一研究中发现，每1小时起身四处走动、伸展四肢或拉伸运动，有助于大脑释放更多脑源性神经营养因子（BDNF），防止认知障碍症。

      20.快跑1英里。美国达拉斯库帕研究所一项新研究发现，四五十岁时候，男性8分钟跑完1英里（女性9分钟）则说明心脏比较健康，三四十年后心脏病死亡危险较小。超过10分钟，则日后患上心脏病的风险会增加30%。

      21.适当的球类运动。瑞典卡罗林斯卡医学院一项涉及60万人的研究发现，常进行一些球类运动（如打高尔夫），平均寿命比其他人群长5年。

     22.养花种菜。英国抗衰老专家罗杰·亨德森博士成，养花种菜可锻炼身体灵活性、耐力及肌肉力量，也可改善心血管健康水平。干1小时园艺活，相当于步行5英里。

     23.练习瑜伽。印度一项研究显示，练习瑜伽拉伸训练，同时结合适度有氧运动和饮食控制，可使血脂及血管硬化逆转20%。

      24.多爬山。美国70%的长寿社区处于山区。山中的新鲜空气有助于"清洁肺部"，经常爬山能延年益寿。

     生活习惯篇

      25.常用反手写字。美国衰老研究专家马里奥斯·基里亚泽斯博士发现，用反手写字、听自己讨厌的音乐等"逆向行为"，有助于训练大脑，防止和修复与衰老有关的身体损伤。

      26.使用公厕后彻底洗手。英国阿伯丁大学细菌学教授休·彭宁顿教授最新研究发现，使用公厕之后彻底洗手，有助于防止病菌交叉传染。

     27.早点上床睡觉。美国哈佛大学商学院的一项研究显示，每天早睡1小时，六周后血压就会明显降低。

     28.每晚用牙线清洁牙齿。美国抗衰老专家迈克尔·罗泽博士表示，每晚用牙线清洁牙齿可年轻6.4岁。

     29.用吸管做做深呼吸。美国抗衰老专家迈克·莫伦诺博士表示，用吸管做几分钟深呼吸可改善肺功能，扩大肺活量，降低心率和血压。

     30.水果不放进冰箱。美国农业部一项新研究显示，室温保存水果可提高水果健康功效。与冷藏相比，室温下的西红柿、西瓜等水果β胡萝卜素水平高两倍，番茄红素高20倍。

     31.保持家中整洁。美国心理学家霍华德·弗里曼博士发现，认真的人更长寿，原因可能与其拥有更多大脑化学物质血清素有关。

     32.每周两次性爱。美国研究者发现，每周两次性爱，寿命延长2年。经常做爱可使早亡危险降低50%。

     33.适当晒太阳。晒太阳可提高维生素D水平。60岁以上老人每天应晒太阳20~30分钟。

     34.少看电视。美国国家癌症研究所科学家发现，25岁之后，看电视时间每增加1小时，寿命会缩短22分钟。

     35．冬季晚点起床。英国专家莎拉·布罗尔博士表示，冬季比夏季死亡风险高25%。其原因是人体生物钟直接影响到血压、心率和大脑活动。

     36.夫妻分床睡。英国萨里大学专家尼尔·斯坦利博士表示，夫妻同床会相互干扰睡眠，影响健康。

      37.生儿育女。丹麦最新研究发现，不育男性因循环系统疾病、癌症和事故而早亡的危险会翻倍，没孩子的女性早亡危险增加4倍。

      38.控制腰围。美国心脏协会最新研究显示，腰围比身体质量指数（BMI）更能反映出心脏病危险。原因是腰围过粗，说明内脏脂肪较多，而内脏脂肪更容易增加心脏病风险。

     心理篇

     39．不为最糟糕的事担心。美国研究人员发现，遇事悲观的人，更容易死于事故和暴力，生病时更不可能配合医生治疗。

     40．选择健康的朋友。美国《新英格兰医学杂志》刊登一项研究称，朋友之间潜意识行为影响巨大，与健康朋友在一起生活习惯会更健康。

     41.选择忘记一些事。美国大脑研究专家约翰·梅迪娜博士认为，很多与年龄有关的记忆问题，病因不是大脑细胞枯萎，而是试图记住的事情太多。应该竭力忘掉一些难以释怀的信息。

     42.多露笑脸。美国密歇根州韦恩州立大学研究显示，爱笑的人寿命长。

     43.不盲目乐观。美国心理学家霍华德·弗里德曼和莱斯利·马丁博士的最新研究发现，过于乐观的人更容易低估健康危险，更容易忽视医生建议。

     44．选择有挑战的工作。涉及1500名参试者为期80年的"美国长寿研究项目"发现，艰苦的工作和成就是长寿的重要标志。事业有成者早亡危险低。

     45．少撒谎。澳大利亚最新研究发现，撒谎会增加压力激素，导致心跳及呼吸加快，肌肉和神经纤维紧张和敏感。这些都不利健康长寿。

     46．管理好自己的事情。比利时根特大学研究者发现，擅长自我管理、自我控制的人，更能保持健康的生活方式，因而免疫力更强。

     47．与父母保持联系。美国哈佛大学医学院研究显示，与父母关系不亲密的参试者中，91%的人，到中年后会患高血压、酒精上瘾和心脏病。与父母关系密切的人，这个比率仅为44%。

     48．有火发泄出来。美国密歇根大学一项新研究显示，将愤怒憋在心里的人，早亡危险增加25%。

     49．闲聊八卦。美国密歇根大学研究发现，与朋友聊天有助于提高某种激素水平，缓解焦虑和压力。

      50．具备幽默感。美国生理学专家罗伯特·普罗温表示，保持幽默可提高免疫细胞水平。▲ （文章源自《生命时报》）