To maintain good health, it is necessary to pay attention to one’s diet

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　　①Scientific eating: Eat a small amount; have milk beans every day. If you want to stay healthy throughout the year, it’s important to eat well first! Lin Guozhen, head of the Chronic Disease Prevention and Control Department at the Guangzhou Center for Disease Control and Prevention, said that a good lifestyle can be achieved most effectively by starting with one’s diet. To maintain a healthy eating habit, keep these 4 points in mind: 1. Eat one or two less bites, and be more active for 15 minutes. If people can manage to eat one or two fewer bites per day, or exercise for an extra 15 minutes each day, 90% of them will be able to maintain a balance between energy intake and expenditure, thus effectively controlling weight gain. 　　2. Use seven or eight taels of grain, and reduce the amount of oil by 20%. Seven to eight taels of grain per day, along with a recommendation to consume 8–9 grams less fat per day; this can reduce energy intake by about 80 kilocalories, thereby preventing 90% of people with normal weight from becoming overweight. 　　3. Two ounces of vegetables is good; milk beans are available every day. Eating more vegetables plays a very important role in maintaining cardiovascular health, enhancing resistance to diseases, and preventing certain cancers. The daily intake of vegetables should be 8 ounces, and it is recommended to eat more beans. 　　4. Eat meals on time and never skip any of the three main meals. These days, people have irregular eating habits and overeat, which easily leads to gastrointestinal diseases; the simple principle of eating on time is often not followed. In the new year, make sure to eat three meals on time: have breakfast at around 7 or 8 o’clock, lunch before 11–13 o’clock, and dinner between 6 and 8 o’clock. 　　②Quit smoking and limit alcohol consumption: avoid smoking and drink in moderation. Science shows that quitting smoking can significantly reduce the risk of diseases such as cardiovascular and cerebrovascular diseases and cancer. Tips for quitting smoking include: start quitting now, make up your mind, and set a plan ； Discard all tobacco, ashtrays, matches, lighters ； When the urge to smoke arises, do deep breathing exercises or chew sugar-free gum. Try not to replace tobacco with snacks, as this can cause blood sugar levels to rise and lead to weight gain ； After meals, eat fruit or take a walk as a substitute for the habit of having a cigarette after eating* ； Tell your family and friends about your intention to quit smoking, and seek their encouragement, support, and cooperation ； Arrange some sports activities for yourself, such as swimming, running, fishing, playing ball games, etc ； Seek help from smoking cessation clinics if necessary; use smoking cessation medications under a doctor’s guidance, and plan meals accordingly. 　　Baijiu is just one or two liang. Chronic excessive alcohol consumption is a risk factor for cardiovascular and cerebrovascular diseases. For men, the amount of alcohol consumed per drink should not exceed 25g. In terms of different types of alcohol, this corresponds to: wine – less than 100 to 150 ml (equivalent to 2 to 3 taels), beer – less than 250 to 500 ml (half a jin to 1 jin), and spirits – less than 25 to 50 ml (half a tael to 1 tael). The number of women is halved. 　　③Stay active: Engage in moderate-to-low intensity exercise for 30 minutes per day. Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, explains that regular participation in physical activities reduces the risk of cardiovascular diseases, diabetes, and tumors by 20–30%. 　　On average, office workers take about 3,000 steps per day; in addition, they need to exercise for another 30 minutes to 1 hour per day to meet the requirements for physical activity. 5 to 7 days per week, with more than 30 minutes of moderate-intensity activity each day, such as walking 4,000 steps daily. 　　④Annual physical examinations: Different focuses for different groups. Fu Jun, director of the Physical Examination Center at the First Hospital affiliated to Harbin Medical University, recommends having a physical examination once a year after the age of 30, and every six months after the age of 50. At the same time, the physical examination items should be tailored to the individual. 　　1. People who do not maintain a regular eating schedule and often eat out should pay attention to metabolic tests, including blood tests for blood sugar, lipids, and uric acid, as well as a carbon-13 breath test; it is also recommended to have a test for Helicobacter pylori. 　　2. Those who often drink alcohol for social occasions should pay attention to liver problems; they should undergo liver ultrasound examinations and alcohol gene testing to assess their alcohol tolerance. It is also recommended to add echocardiography and waist-to-hip ratio testing. 　　3. People with a smoking habit need to undergo screening for lung cancer and nasopharyngeal cancer, including chest X-rays, blood tests to check for tumor markers associated with lung cancer, and sputum cytology tests. 　　4. People who often work in front of a computer and sit for long periods of time may consider having CT scans of the cervical intervertebral discs and lumbar intervertebral discs. 　　⑤Controlling weight: Keep the waist circumference under 90 cm. Professor Yao Zhuhua, an expert in cardiovascular and cerebrovascular diseases at Tianjin People’s Hospital, says that controlling weight is an important factor in maintaining cardiovascular and cerebrovascular health and preventing strokes and coronary heart disease. 　　. Criteria for determining BMI in Chinese adults: A BMI of 18.5–<24.0 kg/m2 is considered normal, 24.0–<28.0 kg/m2 indicates overweight, and ≥28.0 kg/m2 denotes obesity ； BMI = weight (kg) / height2 (m2). Excessive fat accumulation in the upper body or abdomen is referred to as “central” obesity, namely abdominal, apple-shaped, or visceral fat obesity. The more abdominal fat accumulates, the higher the risk of diseases such as cardiovascular and cerebrovascular disorders. 　　Adult males with a waist circumference >90 cm, or a waist-to-hip ratio >0.90 ； In adult women, a waist circumference of >85 cm or a waist-to-hip ratio of >0.85 indicates central obesity. 　　Once weight loss is necessary, it should be done gradually, typically at a rate of 0.5 to 1.0 kg per week; it is advisable to lose 5% to 10% of the initial body weight over a period of 6 months to 1 year. 　　⑥Go to bed on time: You must go to bed before 12 midnight. According to a survey by the American Cancer Society, those who sleep an average of 7–8 hours per night live the longest ； 80% of those who sleep less than 4 hours per night on average have a shortened lifespan. Guo Xiheng, director of the Sleep and Respiratory Disease Diagnosis and Treatment Center at Beijing Chaoyang Hospital, also pointed out that those in different age groups have varying……