北京人健康指引

• 机 构: 北京市健康促进工作委员会办公室,
• 出 处: 健康
• 发表日期: 2014年09期
• 关键词: 作息习惯 过量饮酒 被动吸烟 粗细搭配 蔬菜瓜果 生熟 有氧运动 急救电话 营养状况 出血现象

A拥有健康的行为与生活方式1.每周进行至少3次,每次至少30分钟的有氧运动。2.生熟要分开,饭菜要做熟,生吃蔬菜瓜果要洗净,不吃过保质期的食物。3.一日三餐,定时适量。4.膳食要多样,以谷类为主,粗细搭配;多吃蔬菜、水果和薯类。5.每天吃奶类、豆类或其制品;经常吃适量的鱼、禽、蛋和瘦肉。6.饮食要清淡少盐,少吃肥肉和荤油。7.饮用煮开的水或安全的水,每天不少于1200毫升。8.不吸烟,不在公共场所吸烟,拒绝被动吸烟。9.少饮酒、不过量饮酒。10.有良好的作息习惯,每天不少于7~8小时的睡眠。

A Have Healthy Behavior and Lifestyle 1. Exercise at least 3 times a week for at least 30 minutes of aerobic exercise. 2. To separate raw and cooked food to be cooked, raw fruits and vegetables to be washed, do not eat the shelf life of food. 3 meals a day, regular amount. 4. Diet should be diverse, mainly cereals, with the thickness; eat more vegetables, fruits and potatoes. 5. Daily milk, beans or their products; often eat the right amount of fish, poultry, eggs and lean meat. 6. diet to light salt, eat less fat and meat oil. 7. Drink boiled water or safe water, not less than 1200 ml daily. 8. Do not smoke, do not smoke in public places, refuse passive smoking. 9. less drinking, not excessive drinking. 10. Have a good habit of rest, not less than 7 to 8 hours of sleep a day.