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--- 知识就是力量 • 快乐有益健康
活百岁不痴呆的秘诀
【附】What are the golden nutrition rules for fat loss?
南开校友朱伏生推荐 Nov. 23, 2018
早起习惯
1.起床后马上喝杯温开水
人体在一夜睡眠中会丢失500毫升水分，起床后需要立刻补充。而且温开水有助提升体温，体温每上升1℃，人体基础代谢也会随之提高10%。
2.一周至少喝3次蔬果汁
一周至少喝3次蔬菜或水果汁，能把得认知障碍症（老年痴呆症）的风险降低75%。
3.每天晒15分钟太阳
适量多晒太阳能帮助人体制造维生素D，而研究表明维生素D有抗癌作用。
上班习惯
公务包里带上几块黑巧克力
吃上几块黑巧克力能为你补充能量，有助提高工作效率；而且黑巧克力富含多酚，有助抗老化。同时它的升糖指数低，有助控血糖。
家务习惯
爱做饭
有研究表明，喜欢做饭的人不易得认知障碍症，操心一天三餐对大脑就是种良性刺激。
日常生活习惯
尽量避开碳酸饮料、加工食品
可乐等碳酸饮料及快餐等加工食品含有大量的磷，会妨碍人体吸收钙，不利骨骼健康。
运动习惯和其它
1.适当出汗
运动量要以出汗为宜，帮助排出体内蓄积的毒素。
2.设法减重5%
健康活到百岁者的一大共同特征就是不胖，体重只要降低5%，得糖尿病和高血压的风险就会下降。
3.每天步行30分钟
有研究表明，死亡率最高的人是那些平时几乎不走路的人，每天步行30分钟，能促进血液循环，有助健康长寿。
4. Difficulty memorizing the meanings? Don't just look for the definition, look for the word’s google image too.
5. Want to exude confidence? Speak every word slowly + clearly and maintain eye contact.
6. Bad mood? Sing or listen to your favorite song & feel the change.
晚饭习惯
1.生吃洋葱
洋葱所含的硫化物能预防动脉硬化和高血压，生吃效果更好，建议切成薄片，做成蔬菜色拉吃。
2.八九点后不吃东西
脂肪在半夜2点最易蓄积，如果此时处于空腹状态，脂肪就不易蓄积，按照一般消化时间推算，就要在晚八九点后不吃东西。
What are the golden nutrition rules for fat loss?
《Quora》 6/13/2023
These are the unbreakable, immutable laws of fat loss. Break ’em and you’ll feel the wrath of the Lord and you’ll stay plumb and fat for eternity.
Live by ’em and you’ll feel the love of the Lord and all his lean, sexy Angels.
Live by the gospel of Fat Loss and you’ll be bestowed you with a lean and aesthetic physique and infinite progress…
- Thou Shall Be In a Caloric Deficit - Doesn’t matter what diet or nutrition plan you’re on, Keto, Atkins, Paleo, Zone, whatever the heck…they all work (doesn’t mean they’re optimal for YOU…but that’s another story)..as long as you’re in a caloric deficit.
- Thou Shall Never Starve Yourself- You will never stay lean on willpower alone. Yes, you might lose a couple of kg’s by “white-knuckling” and denying yourself certain foods, but you’ll never, ever win against hunger. Don’t starve yourself. It’s not sustainable.
- Thou Shall Eat Protein (but don’t worship the Supplement Anti-Christ) - Protein is an underrated nutrient: It fills you up and makes it easy to stick to your eating regime. But don’t buy powders, or BCAA pills or shit like that. Stick to natural, store-bought protein sources. Beef, eggs, chicken are good examples.
- Thou Shall Maximize Food Volume While Minimizing Calories - Nobody in the fitness industry wants you to know this, but the key to sticking to a fat loss diet and staying lean is….Eating a lot of food that is low in calories but high in VOLUME! Load up on salads and vegetables and watch your fat melt away while you don’t feel hungry at all. This law alone, will get 90% of you reading this as lean as you ever wanted to be.
- Thou Shall Be Held Accountable - 80% of fat loss success, is psychological. Only 20% of fat loss, is due to the technical know how, such as what foods to eat and how much. The technical stuff can be explained in 5min. But the head-trip stuff? The motivational spark to change no matter what the cost? This is where accountability comes into play. Do everything you can to hold yourself accountable. Find a group of peers that holds you ruthlessly accountable to you goals and fat loss will have become a lot easier.
There you have ‘em. I hope you make use of this knowledge and not just read, nod your head and stay out of shape.
You have no more excuses.
I’m seriously rooting for you.
To your success,
Mattis Roge
 敬请大家一起呼吁：祖国文明建设应从央视和国营媒体禁刊酒类广告做起。酒，从精神到肉体已经伤害了无数国人！
-《海外南开人网》敬启
Alcohol and Aging 酒精与衰老（英/中）
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