New knowledge on health: sharing practical knowledge of urbanites

The true situation

According to the third Hong Kong Population Health Survey conducted by the government ( conducted from 2020 to 2022 ) , it was found that the proportion of overweight and obesity reached 22% and 32.6% , compared with the population health survey conducted in 2014 to 2015 , which increased by 4.6% . In addition, 51.9% of the survey respondents had hypercholesterolemia (that is, excessive cholesterol and triglyceride levels in the blood ) . Obviously, there are so many healthy and beneficial activities on the market. Let’s understand Hong Kong people What will happen ?

The main reason !?

According to the survey, the main reason is that Hong Kong people do not have much time for exercise and do not eat enough vegetables. The most important thing is that the lack of sleep caused by smoking, drinking and drinking becomes more and more common, which greatly increases the risk of cardiovascular disease. The survey also pointed out that 40% of people do not know that they have high blood pressure. When they find out that their health is poor, it is often too late. The worst case may be diabetes, stroke or heart disease, etc. Know.

Do something to prevent or prevent deterioration ?

First of all, everyone must understand their current physical condition, and physical examination is of course essential. Understand your current physical condition and make targeted improvements at the same time to achieve the best results. I believe that many people will have doubts. The living environment in Hong Kong is so busy and stressful. Even if you know your physical condition is not ideal, what can you do ?

bring your own fruit for lunch

I believe that most of them must be working people during the school year, and they have to eat out for lunch. The lunches on the market are usually more meat and less vegetables. Of course, Hong Kong people who are stressed will buy less expensive and nutritious meals like this. So the best way is to bring your own fruits, such as apples, oranges or bananas, which are easy to carry and handle. According to the recommendations of the Department of Health, it is best to eat two servings of fruits a day. One serving, bringing your own fruit is definitely a good habit to improve your body.

Appropriate amount of exercise

I believe that everyone will feel that life is too busy and there is no time for exercise. According to the Department of Health, it is best to do 150 minutes of moderate-intensity exercise (brisk walking, slow cycling on flat ground, table tennis, easy swimming, etc.) or 75 minutes of vigorous aerobic exercise (hiking, rope skipping, etc.) every three days a week , running or fast swimming, etc.). Calculated based on moderate-intensity exercise, the time taken up is only 1% of a week, and then divided on average over three days, each day is only 50 minutes. I believe that you can turn over the house after dinner or after work at a hurry speed and a long distance, so that you can easily complete the above medium-intensity requirements. If you are in the initial stage, you can reduce the time and adapt to the body. Busy life can be done.

stay away from bad habits

Smoking, drinking, drinking, and lack of sleep are also bad habits that most Hong Kong people have. At the same time, I believe that it is very difficult to completely quit. Of course, it is good to quit, but you can find different activities to replace these bad habits. When you spend more time on other activities, you spend less time left to get in touch with these bad habits. It is better to reduce the frequency than to continue. Taking hiking as an example, the Department of Health pointed out that hiking can enhance cardiopulmonary function, help control blood pressure, cholesterol and blood lipids, and relieve stress, etc.

Summarize

Even in a busy life, it is not difficult to establish healthy living habits, the difficulty lies in the change.

It doesn't matter if you are too busy to build a healthy lifestyle. My Alps Vital has different health products that can provide different vitamins and nutrients. The most important thing is that both our products have a number of world-class certifications; everyone can eat with peace of mind!

source

Department of Health; 2020-22 Population Health Survey Report (Part 2) ( https://www.chp.gov.hk/files/pdf/dh_phs_2020-22_part_2_report_eng_rectified.pdf )

Department of Health; Health Information ( https://www.chp.gov.hk/en/static/100010.html )

Department of Health; Exercise Prescription ( https://www.chp.gov.hk/archive/epp/tc/indexe585.html?MenuID=9 )

Department of Health; Quality Walk ( https://www.lcsd.gov.hk/tc/healthy/qualiwalk.html )

During pregnancy, many people are curious about whether they need supplements or not. Food supplements seem to be better for BBs . In fact, the answer is not necessarily. According to the guidelines of the Department of Health, it is enough to have enough nutrition during pregnancy and maintain a balanced diet.

So what are the special nutritional needs during pregnancy! ?

The following food and information introductions are provided by the Department of Health (Healthy Eating During Pregnancy and Breastfeeding)

early pregnancy

According to the Department of Health, the first thirteen weeks of pregnancy are more important for folic acid, iodine and vitamin A

In the mid-term, that is, the fourteenth to fortieth weeks, in addition to the above-mentioned nutrition, calories, protein, iron, zinc, Omega 3 fatty acids and calcium are all necessary.

So what are the benefits of these nutrients, and they can be absorbed side by side! ?

folic acid

Folic acid helps prevent anemia and defects such as abnormal development of the brain or spine

Intake route

You can mainly eat green vegetables, beans, fruits, liver and peanuts to supplement folic acid

Vitamin A

Vitamin A helps vision development, in addition, it is an indispensable part of normal growth and the immune system, but at the same time, it should be noted that excessive vitamin A may also cause fetal defects.

Intake route

Red and yellow fruits or deep yellow vegetables are the main sources of vitamin A , such as cherry tomatoes, carrots, pumpkins or sweet potatoes, etc. At the same time, appropriate amount of eggs and milk can help meet the needs of the body and BB .

iodine

Iodine is an essential mineral to maintain the metabolism and thyroid function of the human body, and it is also an essential element for the development of the baby's brain. But you must pay attention to the amount of intake, otherwise it will affect your thyroid gland (commonly known as big neck bubble).

Intake route

Sea fish, sea prawns, oysters, eggs, milk and seaweed are the main sources of iodine, especially seaweed is rich in iodine. The recommended recipe is steamed sea prawns. Simply steam for 10-20 minutes after the shrimp intestines are removed, which is convenient for cooking.

iron

Iron is one of the essential elements, which helps to protect the growth of the fetus and the development of the brain, and also prevents the mother from reducing the chance of anemia.

Intake route

General meats contain iron, such as fish, poultry, seafood, red meat, etc., and dark green vegetables such as Chinese cabbage, mustard greens, cabbage, spinach and broccoli all contain iron. The recommended recipe is stir-fried choy sum with beef, seasoned with a small amount of oyster sauce, which is nutritious and delicious.

Vitamin C

Vitamin C helps strengthen the immune system and also helps absorb iron from food

Intake route

Generally, fresh vegetables or fruits contain vitamin C , which can absorb the above nutrients, and there is usually enough vitamin C.

Calcium

Calcium mainly constitutes the basic element of bones and teeth. If the intake is insufficient, it is very likely to lead to risks such as premature birth and pregnancy-induced hypertension.

Intake route

You can eat cheese and cheese (low-fat), or eat dark green leafy vegetables such as Chinese cabbage, cabbage, tofu, dried shrimp and fish. The recommended menu can be boiled with cabbage, tofu and dried shrimp in chicken broth, which is rich in taste and nutritious.

Omega 3 fatty acids

Omega 3 fatty acids are divided into two types : DHA and EPA . DHA mainly helps the development of the brain and eyesight

Intake route

The main sources are fish such as salmon, sardines, yellow croaker, red shirt, saury, and mullet, which are rich in DHA . At the same time, α - linolenic acid in flaxseed, walnut or canola oil can also be transformed for DHA

Summarize

Generally, if pregnant women eat a balanced diet, they do not need to use health products to supplement the lack of nutrients in the body, but some sources of nutrition have certain potential risks. For example, fish is the source of nutrition. Due to environmental pollution, fish is prone to contain mercury. It will affect both the nervous system of the fetus, so as a mother, you must pay attention! At the same time, dietary preferences will definitely affect the nutritional balance. I believe that all mothers will not like the food they eat, and believe that it is difficult to change it at any time. Therefore, health supplements are definitely a good substitute to supplement these nutrients.

My Alps Vital has a product at home, "Swiss Energy - Prenatal Multidimensional Mineral Nanocapsules for Pregnant Women in Switzerland" contains most of the above nutritional needs, such as various vitamins, folic acid, various minerals, etc. Made in Switzerland and nanocapsule technology helps to better absorb these nutrients without causing stomach upset and does not contain any side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!

source

Family Health Service - Healthy Eating During Pregnancy and Breastfeeding (fhs.gov.hk)