Remember the four digits “2016” – you’ll never lack **health** throughout the whole year!

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Shared by a friend; wishing everyone good health in 2016! On the day of bidding farewell to the old and welcoming the new, a health plan is essential. 2016 was actually a year of health – from maintaining a balanced diet to exercising regularly, from breaking bad habits to taking control of one’s life. Just remember the four digits “2016”, and you won’t lack health that year!* 2. Two taels of whole grains and two taels of meat per day. Food is the foundation of life, and satisfying one’s appetite is essential for good health. How should one eat during the New Year? Remember the two 2s: avoid overeating and avoiding excessive amounts. Take the staple foods we consume every day as an example; the \"Dietary Guidelines for Chinese Residents\" recommend that we eat about 100 grams of whole grains per day. Combining refined and whole grains can help us maintain good health. Whole grains not only contain abundant B vitamins and minerals, but they also have a high fiber content, which helps prevent cardiovascular diseases and regulate blood sugar levels. However, it should be noted that whole grains should not be consumed in large quantities, as this can affect the absorption of nutrients such as minerals and proteins, and may also cause conditions like constipation and gastrointestinal stones. As long as we keep in mind the principle of consuming \"2 ounces of whole grains and 2 ounces of meat per day\" while eating, we can create a balanced diet pattern, allowing a scientific approach to eating to serve as a guardian of our health. 0 – No smoking, no staying up late. Many people in a sub-healthy state are closely related to irregular sleep patterns; those who stay up late have their sympathetic nervous system remaining active at night, which often results in dizziness, reduced memory, and slower reactions during the day. Over time, problems such as neurasthenia and insomnia can also arise. When sleep debt accumulates to a certain extent, it can damage the body’s organs and trigger diseases. If staying up late is sometimes inevitable, then smoking is definitely a knife that one wields against oneself. Smoking, just like staying up late, is a strain on the body that accelerates the deterioration of its functions. It is a stimulus to the nervous system that leads to imbalances in neurotransmitters, which in turn damages blood vessels and causes oxygen deprivation in organs; ultimately, damage to various body organs occurs in a cascade. Studies show that compared to non-smokers, smokers have an 8 to 12 times higher risk of lung cancer, an 8 times higher risk of laryngeal cancer, a 6 times higher risk of esophageal cancer, a 4 times higher risk of bladder cancer, and a 10 times higher risk of coronary heart disease. Additionally, when one person in the household smokes, the others are exposed to second-hand smoke; those who are exposed to second-hand smoke have a twice higher risk of developing cancer compared to those who are not exposed to it. 1. Eat 500 grams of vegetables per day and exercise for 1 hour. Chinese residents consume too much fat, while their intake of vegetables and fruits has decreased; experts urge everyone to eat \"250 grams of fruit and 500 grams of vegetables per day\". Vegetables are characterized by high water content and low energy density; they are an important source of vitamins, dietary fiber, and natural antioxidants. Moreover, they play a significant role in preventing cancer, heart and blood vessel diseases, as well as constipation. Different vegetables contain varying nutrients; if the diet is too monotonous, it is necessary to choose a variety of different vegetables. Roots, stems, leaves, flowers, fruits, and fungi/algae – the more varieties consumed per day, the better. In terms of quantity, 100 grams of raw vegetables, once cooked, is roughly equivalent to the size of a tennis ball; therefore, eating 5 tennis balls’ worth of cooked vegetables per day is equivalent to consuming 500 grams of raw vegetables. Furthermore, it is advisable to choose dark-colored vegetables, as research shows that they generally have higher nutritional value than light-colored ones. Of course, proper cooking methods are also extremely important. Vegetables should be cooked by steaming or boiling to preserve their nutritional value to the greatest extent possible. However, no matter how healthy one’s diet is, it’s not enough to just eat without exercising! Exercise is like a training session for the muscles; it helps prevent osteoporosis and also aids in detoxification and improving appearance. 6. The daily salt intake should be less than 6 grams, and the fasting blood glucose level should be below 6 millimoles per liter. When it comes to salt consumption, keeping it at no more than 6 grams per day is something we need to manage carefully. Dietitians suggest that one can try adding ingredients that enhance the salty flavor, such as green peppers and onions. Additionally, experts recommend that chefs prepare more dishes with a sweet-and-sour flavor, using more vinegar and less sugar; over time, this will lead to a subtle change in the taste preferences of the family members. As is well known, according to the World Health Organization’s standards, a fasting blood glucose level of 7.0 millimoles per liter indicates diabetes. To keep our fasting blood sugar levels within the healthy range, it is necessary to have overall control over our lifestyle. A balanced diet, avoiding staying up late, and engaging in appropriate exercise are all essential for maintaining normal levels of various indicators such as fasting blood glucose.