Health Info Tips

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The trick 'healthy

The trick 'healthy .. with quality'


Believe that everyone wants to have a healthy body Disease free And will do with a quality life for a long time. The SES website has compiled some tips for taking care of oneself.

 


1. Exercise at least 150 minutes a week by dividing at least 3 times at least 30 minutes each time

2. Work no more than 12 hours a day and get enough sleep

3. No smoking, no drinking, no drugs and intoxicants of all kinds


4. Wear a seat belt or wear a helmet while driving / traveling on a vehicle
.

5. Control the body mass index (BMI) to approximately 18.5-23 kg / m2 and the waistline is no more than 90 cm (35.5 inches) in men and 80 cm (31.5 inches) in women.

6. Avoid consuming raw meat. Including foods that are preserved with saltpeter (such as pickled fish, sausages) and trans fats (such as bakery made from margarine, shortening cream, fried foods) and reduce sugary and salty foods.

7. Consume a total of 5 food groups, consisting of vegetables and fruits not less than 400 grams per day, with a proportion of the total energy received. 55% complex carbohydrates, 15% protein and 30% fat (divided into 7-10% saturated fat, 13-20% unsaturated fat). If consumed 500-1,000 calories reduced per day. Will lose weight ½-1 kg / week

8. Regularly check the risk factors that affect the health and try to reduce the risk that can be solved, including obesity, insufficient exercise Or behaviors that destroy health

9. Have safe sex

10. Focus on the common good Live life consciously Have a cheerful heart And looking optimistic

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