healthy lifestyle 健康的生活方式

Rice+Braise d Tofu with Shrimps +Poached Shredded Turnip+Thre e Delicacies Soup
Rice+Sauté ed Sliced Pork, Black Fungus+ Braised Eggplant with Soy Bean Paste
tofu and bean products 2.4yuan/kg
milk 1.6yuan/bag
fat
plant oil
soya-bean oil 10.6yuan/kg peanut oil 24.2yuan/kg
carbohydrates
sBiblioteka Baidugar
maize4.5yuan/kg millet6.8yuan/kg
Red bean rice+West Lake Fish in Vinegar Gravy+
Steamed bun+map o tofu+Saut éed Shredded Pork with Pepper
breakfast
200g bread ----2.1 RMB 200ml milk ---2.0 RMB 50g egg ----- 0.7 RMB
nuts 35--60yuan/kg
calcium
milk 1.6yuan/bag
dairy products
iron
liver 15yuan/kg
blood
zinc
scallops 32yuan/kg
oysters 24yuan/kg
vitamin A
liver
15yuan/kg
vitamin B1
• • • • •
nutrients
protein fat carbohydrates minerals vitamins
pork 29yuan/kg
beef 36yuan/kg
mutton 52yuan/kg
chicken 14yuan/kg
egg 8.93yuan/kg
fish 17yuan/kg
What is a healthy living style?
The basic rules of health:
1.Healthy diet 2.Stop smoking and restrict alcohol 3.Proper exercise 4.Mental balance
However, we have different living styles with other countries, so we need to modify this rules. Healthy diet (Chinese inhabitant diet guide 2007) : 1. Eating various food, mainly grain. 2. Eating a lot of vegetables, fruit and potatoes. 3. Eating milk, beans everyday. 4. Eating proper fish, fowl, eggs and lean meat 5. Using less salt and oil. 6. Do not eat too much, do exercise everyday,maintain a healthy weight. 7. Dividing three meals reasonably. 8. Eating enough water. 9. Restrict alcohol. 10.Eating fresh and sanitary food.
Steamed rolls+Steam ed Sea Bass +Sautéed Lettuce +Tofu and kelp soup
Steamed Bun Stuffed with Chicken Mushrooms Bun +Egg Soup
RiceCongee + Kung Pao Chicken+Ve getables Salad
50g Prawn (30/kg)-1.5RMB
100g Steamed bun--1RMB
Other aspect of lifestyle
Emotions Exercise Economy Environment Culture ……
Children’s exercise
Exercise walking Cost free
13:00
Rice Mushroom with pork +mixed vegetables
rice+sautee d potato, green peper and eggplant +scalded broccoli
Seafood Soup Noodles+Scr ambled Egg with Tomatos+Sau téed Shredded Beef with Celery congee with sweet Potato congee+stea med buns
preschool-age children
Running
Play games (toys, hideand-seek)
free
free
School children
Exercise
PE Swimming in Swimming stadium Dancing (training） Playing (football/ basketball…in school)
Now, there are many chronic , non-infectious diseases attribute to non-healthy living such as diabetes, obesity, osteoporosis, fatty liver, cholelithiasis and so on.
cost
free 30yuan/90minuts 50~100yuan/class free
Exercise
cost
Traffic on riding or walking
free
Housework and farm work in rural areas
free
Steamed Jiaozi+Con gee with Mung Bean Congee
Rice+Frie d Lamb with Cumin +Scalded green vegetable
17:00 19:00
Steamed buns+Scal ded Prawns+be ef soup with vegetables
Activities of living
Maintaining a safe environment Communicating Breathing Eating and drinking Personal cleansing and dressing Controlling body temperature Mobilising Working and playing Expressing sexuality Sleeping dying
WHO has given a classical definition of health which is : A state of complete physical, mental and social wellbeing not merely the absence of disease.
Consider that guide, we should to: one fruit Eating at least two hyperchromic vegetables Three soups of vegetable oil Four bowl rice Five kinds of high protein: lean meat, eggs, 250ml milk, fish, tofu Six glasses water
cauliflower 1.3yuan/kg
hamburger and chips
15yuan/one
7.5yuan/box
fried chicken
coffee
carbonated drinks
cakes
chocolates
snacks
meal
food price(yuan) food hamburger price(yuan) 15
SUM=4.8 RMB
200g rice(5/kg) -----1RMB 50g dry mushroom (100/kg)----5RMB
50g pork(29/kg)----1.5RMB
200g vegetable(3/kg)---0.6RMB
50g Beef (36/kg) --1.8RMB 50g tofu (1.6/kg) --0.8RMB
melon seeds
pear 0.95yuan/kg
shrimps
vitamin B2
black fungus
chinese cabbage 0.9yuan/kg
vitamin C
kiwi fruit 6.7yuan/kg
jujube 59.6yuan/kg
shaddock3.3yuan/kg
rice
sung orange total
1.0
12 2.0 15
chips coffee
total
6.0 5.0
26
health diet of children
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
7:00 — 8:00 Bread+ Milk+egg Millet congee +vegetarian pancake Jellied tofu+egg milk+sandi wich Shrimp Wonton+mil k Patato cake+soybe an milk Bread+mi lk+egg