Chief physician of medical oncology, national second-level professor, master tutor

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How to eat three meals a day is more reasonable?

How to eat three meals a day is more reasonable?

How to eat three meals a day is more reasonable? Food is the most important thing for the people, but it is not so important to eat slowly. You don't even need to eat breakfast without a meal. There are more and more junk food. In the face of changes in eating habits, how can we eat healthier? How to eat a more reasonable breakfast? 1. The hot and dry weather in summer can easily make people lose appetite. How can eating help promote appetite? If you want to solve this problem, you must first sleep well. Only when you are in high spirits, your appetite in the morning will be better. The quality of breakfast is improved as much as possible, and it can also lay a solid foundation for the day. It should be noted that in summer, people are easy to eat too much fruit, and the fruit has low content of B vitamins and less protein, which will make people feel depressed, their vitality will decrease, their body is prone to edema, and their digestion ability will deteriorate. Therefore, eat no more than one catty of fruit every day. In summer, we should also ensure the intake of protein foods, such as sauce beef and egg custard. In addition, it is recommended to drink more yogurt in summer, which is refreshing, has high nutritional value, and can also stimulate appetite and promote digestion. Talk about women's net Talk about women's net 2. After lunch, I especially want to sleep. Is this related to the food I ate at noon? What to eat is not easy to get sleepy? Generally speaking, one is greasy and thick-flavored food, which is difficult to digest and easy to get sleepy after eating. Second, fine white soft food or eat too much staple food, but also easy to make people sleepy. Because studies have found that if insulin levels are too high, postprandial blood sugar rises too quickly, making people sleepy. To avoid drowsiness after a meal, first replace some white rice and white flour with coarse cereals, for example, replace white rice with rice with brown rice and oats. The second is to eat more vegetables, and it is best to eat vegetables first and then eat, so that blood sugar will not rise so violently and it is not easy to get sleepy. Third, lunch should be light and eat less high-fat and high-calorie foods. Many people make an appointment to have supper in twos and threes after work. What do you eat for supper and when is the right time to eat? A good supper should meet the following requirements. First of all, it should be low in fat, less energy, and higher in nutritional value; secondly, it should be easy to digest, not to increase the burden on the gastrointestinal tract, and not affect the work after a meal; third, the volume should be as large as possible, and there is enough satiety; Fourth, do not cause excitement, it is best to fall asleep. The food taken late at night that meets these requirements includes hot milk, hot noodles in soup (with eggs, a small amount of minced meat and vegetables, etc.) and porridge (preferably not pure white rice porridge, but porridge with oats, lotus seeds, lilies and other ingredients). It is recommended that you eat supper 1~2 hours before going to bed. For example, if you plan to sleep more than 11 o'clock, you will have supper at 9: 30. 4. It is reported that breakfast is suitable for eating around 7 o'clock, lunch around 12 o'clock and dinner around 18: 30. What is the most reasonable time for the three meals? The specific time of the three meals should be determined according to the daily life of the work, and the time interval between the two meals should be 4 to 6 hours. But what time do you eat breakfast, depending on the specific time to get up. It is best to have a fixed time for three meals. If you don't have time to eat a certain meal, it is recommended that you prepare some food in the office or bag, such as jujube, almond, milk, yogurt and other snacks with high nutritional value, but biscuits, cakes, etc. High-calorie and low-nutrient sweets are not suitable. If you don't have time to eat, don't be hungry all the time, otherwise it will not only hurt the stomach, but also the ability of the digestive tract to secrete digestive juice will be disordered. 5. As the saying goes, "Eat well in the morning, eat well at noon, and eat less at night." What is the definition of "good, full, and less"? This statement is not very accurate, but it can give us some enlightenment. Eating well in the morning means that the quality should be high, which is reflected in the balance of food nutrition: there are not only staple foods (bread, steamed bread, cakes, rice, porridge, etc.), but also at least two kinds of protein foods (eggs, milk, meat, bean products), and at least one kind of vegetables and fruits (preferably more than one, for example, eating vegetables in the morning does not prevent eating more fruits), if you add a handful of nuts, it will be more perfect. The quantity of lunch should be sufficient, that is, the so-called full, the staple food and dishes should be enough, and the variety of ingredients should be as much as possible. Eating less at night does not mean making yourself hungry, but lower calories and less oil, and try to make up for food that you didn't eat or didn't eat enough in the morning and noon, such as vegetables, grains and potatoes. Many people around the dinner fasting or with fruit instead of dinner, feeling bowel, weight loss effect is good. Does this method really work? Not eating dinner can play a role in weight loss, but it also has a lot of side effects. Because most people eat very little breakfast and eat very poorly at noon, they rely on dinner to supplement their nutrition. However, if they abandon dinner, they will lose 40% ~ 50% of their nutrition supply in one day, which will lead to metabolic disorders, physical decline and insufficient supply of various nutrients.

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Definition of Health

Definition of Health

Health means that a person is in good condition physically, mentally and socially. The traditional view of health is "health without disease", and the modern view of health is overall health. According to the explanation given by the World Health Organization: health not only refers to whether a person has disease or weakness, but also refers to a person's physical, psychological and social integrity. Song Yifu, a modern health scholar, first put forward the theory of "heart repair before health preservation". It can be seen that psychological health is as important as physical health, this is the more complete modern scientific concept of health. Therefore, the health of modern people includes: physical health, mental health, mental health, social health, intellectual health, moral health, environmental health and so on. Health is a basic human right. Health is the first wealth of life. Health is a state of mind.

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Introduction of Scientific Research Achievements

Introduction of Scientific Research Achievements

He has been engaged in tumor clinical application research and tumor biotherapy for more than 30 years. Since 1985, he has undertaken and completed more than 30 key research projects of the Ministry of Science and Technology, the National Natural Science Foundation, the Provincial Natural Science Foundation, and more than 30 scientific research projects of provinces, cities and bureaus. Projects such as "Research on Hybrid Cells Inhibiting Malignant Invasion of Tumor Cells", "Basic Theory and Clinical Application Research of Organ Cells", "Specific Immunotherapy Methods for CEA-positive Tumors" and other projects have won 10 provincial and municipal scientific research achievements and 16 achievement awards. "The Preparation Method of Nerve Growth Factor" won three national invention patents. Published 3 monographs and 1 translated work, including Basic and Clinical Studies of Cell Growth Factors. Published more than 200 papers. Participate in more than 10 international academic conferences.

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Chinese expert consensus on aging and anti-aging (2019)

Chinese expert consensus on aging and anti-aging (2019)

The aging of population is an urgent problem to be solved in the world. As a country with a large population, China's population aging problem is particularly serious. Therefore, actively responding to the aging of the population and practicing the "Healthy China Action" is not only the goal of the country, but also the unshirkable mission of the majority of scientific and technological workers. In order to further refine the direction of discipline development, popularize the national public's understanding of aging mechanism and anti-aging science and technology progress, and guide the development of health industry, on the basis of the consensus of Chinese aging and anti-aging experts released for the first time in 2013, combined with the major achievements of global aging and anti-aging research in recent years, we have reached the following consensus: 1. Aging is a biological process that occurs slowly and universally with increasing age. Aging (aging (American), aging (British)) refers to the process of irreversible decline in the normal physiological functions of biological individuals. The phenomenon of aging is conservative in biological evolution, and even single-celled eukaryotes such as yeast can undergo aging. Human aging can be manifested as skin folds, gray hair, slow movement, reduced secretion of related hormones, memory decline, and degenerative changes in various tissues and organs. Generally speaking, human aging is a biological process that occurs slowly and inevitably. Aging is a necessary step for an individual to die naturally. Its biological significance is to leave growth and living resources for the new individual to maintain the survival and continuation of the species on the earth. Senescence and developmental processes differ significantly. Human development from a fertilized egg to an intact fetus takes about 40 weeks to complete and is subject to strict genetic regulation. In contrast, aging usually takes decades from the beginning to the appearance of degenerative changes, and the process is subject to a certain degree of procedural regulation and a variety of factors. Because of the above characteristics, the research on the mechanism of aging usually has a variety of uncontrollable factors and takes a long time. 2. Senescent cells are the basic building blocks of the aging of human organs and tissues. Cell is the basic unit of organism structure and function, and it is also the basic unit of organism aging. The concept of cell senescence (cellular senescence) was first proposed by American scientists in Hayflick, that is, cells that have the ability to proliferate gradually stop proliferation, volume expansion, and increased particulate matter. Although senescent cells are still living cells, these cells destroy the microenvironment of cells by secreting some specific cytokines (such as inflammatory factors) and affect the normal cells around them. It is generally believed that in the aging process of the body, the aging and even depletion of adult stem cells is an important cause of tissue and organ aging and senile diseases. A series of studies have shown that the removal of senescent cells can effectively alleviate the symptoms of aging-related diseases. These results demonstrate the causal relationship between cellular senescence and aging and aging diseases, and also provide a theoretical basis for reducing the occurrence of aging-related diseases by removing senescent cells or promoting cell senescence. 3. Aging is an important risk factor for the development of geriatric diseases. Geriatric disease (age-related diseases) is a general term for a variety of diseases that increase significantly with age and are closely related to aging, which belongs to the category of chronic diseases. A large number of studies have shown that aging is closely related to the occurrence and development of senile diseases, and it is an important risk factor for the occurrence and development of senile diseases. Due to the causal relationship between aging and geriatric diseases, it is difficult to distinguish the different characteristics of "physiological aging" and "pathological aging" in clinical practice. Therefore, there is still no specific biomarker (biomarker of aging) that has nothing to do with disease. The occurrence and development of geriatric diseases is based on the aging mechanism, which is in line with the long-term research conclusions of basic medicine. It is also convenient for us to determine the prevention and treatment goals of geriatric diseases and improve the public's awareness of geriatric diseases. It can be said that the mechanism of aging is one of the important research contents of the basic theory of geriatrics. It makes us clearly aware that geriatric disease is a disease that is difficult to cure. Its root is that aging is a normal physiological phenomenon and an inevitable biological process. It also further reflects the basic research results to serve the "health and disease treatment of the elderly". "The goal. Vascular aging is one of the important risk factors for chronic diseases in the elderly. Blood vessels are the induction and trigger organs of human organs and tissues aging, and the degenerative changes of vascular endothelial structure and function are the earliest pathological changes of vascular aging. Vascular aging is the basis and key link of the comorbidity of many chronic diseases (such as atherosclerosis, hypertension, heart, brain, renal vascular diseases and peripheral vascular diseases) in the middle-aged and elderly people, which seriously threatens the health of the middle-aged and elderly people. Therefore, actively studying and exploring the mechanism of vascular aging, clarifying the characteristics of early vascular aging, and striving for early detection and early intervention are the key means to prevent and treat vascular-related diseases, improve the quality of life of elderly patients, and reduce national medical expenses. At the same time, the mechanism of vascular aging Research also provides new research targets and directions for the prevention and treatment of cardiovascular and cerebrovascular diseases. 5. Strengthen the correlation between aging markers and clinical frailty and comprehensive geriatric assessment. The goal of basic research on aging is to improve human health and promote more accurate and efficient clinical practice. In order to better apply the research results of aging mechanism, it is suggested to strengthen the research on the correlation between aging markers and clinical frailty and comprehensive assessment of the elderly. Frailty (frailty), also known as weakness, refers to the non-specific state of the elderly due to the cumulative decline of various physiological functions and the decline of physiological reserve capacity, which leads to the increase of body vulnerability and the decline of anti-stress ability. Frailty is a common clinical syndrome in the elderly and is an intermediate state from health to death. Grip strength, walking speed, chronic inflammatory factors and other aspects of the changes throughout the elderly health, aging, disease and end-of-life process, is also an important indicator of correlation research. 6. Human longevity is determined by a combination of genetic, environmental and lifestyle factors. Human longevity (human longevity) is affected by many factors, such as genetic factors, external environment and lifestyle. The "genetic factors" referred to here include both genetic and epigenetic aspects. Twins and epidemiological investigations indicate that genetic factors contribute about 15%-25% to longevity. However, the study found that the long-lived people have obvious family aggregation, and their immediate family members are more likely to live longer and less suffer from senile diseases, indicating the importance of genetic factors in the long-lived family population. Moreover, in view of the fact that more long-lived elderly people have bad habits such as smoking, drinking, high-fat diet, and lack of exercise, it is further explained that the unique genetic characteristics can help them avoid the impact of adverse external factors on their health. Through genetic studies, it is found that the variation of some important genes (such as FOXO3A and APOE) is significantly related to the long-lived population, suggesting that the long-lived population has an innate advantage in the genetic background. Therefore, the longevity phenomenon caused by the extension of life expectancy is likely to be based on genetic factors, combined with environmental factors and lifestyle. 7. Anti-aging is active health, less disease, late disease, is an important strategy to extend the healthy life. Anti-aging (anti-aging) refers to an active health strategy based on the mechanism of aging, using a variety of biotechnology, health products and drugs to delay the aging process. The concept of "anti-aging" in this consensus is equivalent to "delaying aging". The goal of anti-aging is to get sick less, get sick later, and prolong healthy life. Anti-aging strategies include: removing senescent cells, taking drugs, restricting diet, interfering with intestinal flora, supplementing stem cells and active factors. The effective scheme is usually the comprehensive application of a variety of strategies, which may include: moderate diet, moderate exercise, good psychological state, appropriate supplement of health products and so on. The results of several scientific studies show that anti-aging may be best from middle age. In the life cycle from early childhood, adolescence, middle age to old age, the phenomenon of physiological decline in old age is different from that of young age, that is, the phenotype of aging. In addition, the middle-aged (defined as 45-65 years old in foreign countries) human body has gradually appeared some obvious changes related to aging, and has accumulated some damage. Therefore, anti-aging from middle age, the effect will be better. 8. Supplementing cells and active factors can improve the health of middle-aged and elderly people and treat diseases Human aging is closely related to the aging of stem cells in tissues. By infusing cells or active factors, it is possible to reduce the harm of aging and improve the health of middle-aged and elderly people, which is a kind of scientific anti-aging strategy. With the development of bioengineering and biotechnology, it has been possible to achieve large-scale in vitro and engineering expansion of stem cells, immune cells, skin cells, cartilage cells and other somatic cells; it can also extract active factors secreted by cells and apply them to the treatment of some diseases. Transplanted cells can play a role of substitution or supplement to reshape the regeneration and repair ability of the human body in the aging stage; it can also improve the tissue microenvironment, promote blood vessel regeneration, and improve the microcirculation blood supply of tissues and organs through paracrine function, thereby improving the health of the elderly. In view of the fact that some mechanisms in this field have not been studied clearly and there are still many problems, it is recommended to strengthen high-quality randomized double-blind controlled studies to ensure that the relevant applications are based on rigorous science. 9. Inherit the essence of traditional Chinese medicine and Chinese culture and promote the characteristic development of geriatric science. In order to meet the challenge of the rapid aging of our population, we must base ourselves on China's social reality and historical tradition. Therefore, both the study of aging mechanism and anti-aging practice should be combined with the essence of Chinese traditional medicine and Chinese culture to promote the characteristic development of geriatrics (geroscience). Only in this way can our country cope with the challenge of aging more calmly and improve the health level of middle-aged and elderly people. Chinese traditional medicine, which has existed in China for more than 2000 years, has made great contributions to the survival and development of Chinese civilization. At the same time, it has also developed many principles and therapies for understanding aging and anti-aging, which are worthy of our inheritance and development. In addition, the fine tradition of respecting the elderly and filial piety in Chinese culture, and the peaceful vision of "several generations living together" are very conducive to the mental health of the elderly and the prevention and treatment of geriatric diseases, which are worthy of further development. Academic Guidance: Academician Tong Tanjun Sponsor (in order of the initials of the Chinese phonetic alphabet, ranking is not in any order): Quiet Bao Zhijun Bian Shuguang Cao Huifeng Cao Liu Cai Wangwei Chen Chang Chen Caizhen Chen Di Chen Haiyang Chen Houzao Chen Jieli Chen Jun Chen Ning Chen Weichun Chen Xiaoliang Cong Yu Sheng Chu Yan Hui Cui Ying Cui Li Li Fifth Permanent Chief Dou Fei Du Guankui Fan Hui Fan Yanfu Fan Yibing Fang Min Fang Penghua Feng Jiang Feng Qing Gao Bo Gao Changhong Ge Renshan Gong Zhang Bin Guo Hongyan Guo Li Guo Lianfang Han Hui Han Limin Han Xiaoping He Guozhong He Qi Yang He Yu Qi Hu Qiu Ling Hu Ping Huang Chao Huang River Lang Huang Xin River Ji Fang Jiang Hua Jin Guoqin, Jin Si, Jin Yuling, Jiang Ying, Ju Zhenyu, Ke Zunji, Kong Qingpeng, Kong Yating, Lei Yan, Li Baojie Li Chunjiang Li Fanghui Li Furong Li Haipeng Li Guolin Li Keshen Li Lei Li Lingwei Li Longxuan Li Ningxu Li Shao Li Wei Li Xiyi Li Xia Li Xiuxia Li You Li Zhong Lin Yajun Lin Rong Liang Qicheng Liang Xinglun Liang Xun Factory Liu Baohua Liu Huijuan Liu Guanghui Liu Hao Liu Jian Liu Health Liu Junbo Liu Junping Liu Jianfeng, Liu Jianfeng, Liu Min, Liu Qiang, Liu Rui, Liu Tingting, Liu Xinguang, Liu Xing, Liu Yong, Ling Zhongxin Liu Jun, Liu Li, Lu Chengbiao, Lu Jian, Lu Ming, Lu Li, Lu Xiaowei, Luan Ping, Long Qing, Dro Huanmin Luo Huairong, Luo Jinlan, Luo Li, Luo Lili, Luo Yong, Ma Hongxia, Ma Ning, Ma Shuxia, Ma Quan Hong, Ma Rubiao Ma Wenbin Mao Genxiang Mao Zebin Mao Zhiyong Mei Qi Jian Miao Dengshun Ni Ting Nian Peipei Nie Xuqiang Peng Xiaolin Park Jinhua Qin Xujun Qin Zhenghong Qian Feng Qian Yayun Qiu Qiang Qiu Xiaoyi Qu Jing Parsley Ren Fengyun Ren Ruotong, Ruan Qingwei, Shen Jie, Shi Hong, Song Chengjie, Song Shouzhong, Song Xiaoyu, Song Xusong, Yangzhou, Song Mo Zhi Sun Fangling, Sun Peng, Sun Yu, Sun Yun, Tai Xiantao, Tang Haitao, Tao Jun, Qin Jian, Tang Tieshan, Tian Jing Tian Xiaoli Tian Ye Tong Tan Jun Wan Zhongxiao Wang Bin Wang Changhe Wang Changping Wang Changyi Wang Chunbo Wang Chunming Wang Didi Kingdom Fu Wang Hua Wang Jianwei Wang Kai Wang Lingling Wang Xiaoming Prince Mei Wang Ziying Wang Qinwen Wang Rong Wang Wen Wang Wei and Wang Wei Wang Yali Wang Yongchun Wang Zhao Wang Chaohui Wang Zhongwei Wang Zhen Wang Feng Wang Zhihong Wu Guisheng Wu Lei Wu Limin Wu Qing Wu Yiping Xia Shi Jin Xia Su Ying Xia Xiaohong Xiao Junjie, Xiao Man, Xie Meilin, Xie Nanzi, Xiong Xingdong, Xiong Zhifan, Xu Chong, Xu Defeng, Xu Shujun, Xu Shun Xu Xiaohong Yan Dongjing Yan Xingwei Yang Chun Yang Deying Yang Jinbo Yang Jing Yang Mingyao Yang Maojun Yang Xin . 3. Yang Xiaobo, Ye Shengqin, Yin Dazhong, Yin Yue, Yin Yaling, Yu Jianchun, Yu Yanqiu, Yu Yingjun, Yu Wei Yu Zhuowei, Yuan Ning, Zeng Yan, Zhai Qiwei, Zhai Yonggong, Zhan Libin, Zhang Dayong, Zhang Fengning, Zhang Guo, Zhang Hongbo Zhang Jinlin, Zhang Jingjing, Zhang Jianjun, Zhang Li, Zhang Lina, Zhang Lan, Zhang Ming, Zhang Pengxia, Zhang Peng, Zhang Tao, female Zhang Tao Little Female Zhang Tao Male Zhang Weiqi Zhang Wen Zhang Songlun Zhang Xiaowei Zhang Xuekun Zhang Xuejun Zhang Yu Zhang Yucheng Zhang Zongyu Zhang Zhongshan Zhao Bao Lu Zhao Jianhua Zhao Lichun Zhao Ling Zhao Lei Zhao Yong Zhao Ying Zheng Chao Zheng Cheng Ying Zheng Li Guo Zheng Rong Liang Zheng Yan Zheng Zhigang Zhong Ya Zhou Chuan Bo Zhou Guang Zhou Jin Ming Zhou Jun Zhou Ruowang Zhou Xicheng Zhou Yeqi Zhou Zhongguang Zhu Guiming Zhu Jiangui Zhu Li Zhu Mei Zhu Yuechun Zou Chenggang Zou Jun Writings: He Qiyang, Liu Guanghui, Bao Zhijun, Kong Qingpeng, Tao Jun, Yu Yanqiu, Lei Yan

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