庐山小人物 发表于 2024-2-29 17:17:12

新学期来啦！健康大礼包助力你们新年起航 丨科普时间

<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.shanglushan.com/static/publish/css/style.css?v=1605251010502" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010502"><!--    付费贴-->    <div class="preview_article ">            <!---->    <p class="empty_paragraph">&nbsp;</p><p>开学健康大礼包</p><p>&nbsp;</p><p>来啦！</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171543front2_0_129290_FhCWRaDkHdh1GbBDJYQOxIqpnIrU.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1280" height="685" data-qf-origin="forum/20240229171543front2_0_129290_FhCWRaDkHdh1GbBDJYQOxIqpnIrU.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>&nbsp;</p><p>亲爱的同学们，新学期开始啦！</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>为了更好地引导同学们调整好饮食和运动，预防&ldquo;开学综合征&rdquo;的发生，合理安排生活作息，我们准备了一份开学健康生活方式大礼包，帮助大家以更加饱满的状态迎接新学年的挑战。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp; SCHOOL&nbsp;</p><p>&nbsp;</p><p>规律作息</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171537front2_0_129290_Ft3WMmdnDfDt7YU9_qRPCojzVmoN.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1500" height="900" data-qf-origin="forum/20240229171537front2_0_129290_Ft3WMmdnDfDt7YU9_qRPCojzVmoN.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>寒假期间，很多同学的作息可能比较随意，晚上熬夜、早上赖床成为常态，进餐时间也比较混乱。因此，大家要逐渐调整自己的生物钟，早睡早起，确保充足的睡眠，让身体回归正常的作息模式。每日进餐时间也要向校园时间靠拢。家长可以配合孩子们制订作息计划，包括每天起床、用餐、学习、娱乐和睡觉的时间。尽量按照计划执行，形成良好的生活习惯，提高学习效率。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp; SCHOOL&nbsp;</p><p>&nbsp;</p><p>回归正常饮食</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171548front2_0_129290_FgCJqGW6m4wUqjIFl80CBvkiwuXK.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="640" height="640" data-qf-origin="forum/20240229171548front2_0_129290_FgCJqGW6m4wUqjIFl80CBvkiwuXK.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>过年过节，同学们免不了走亲访友、下馆子、各种零食吃起来&hellip;&hellip;调节饮食也是新学期身心调整的重要一环。放纵饮食容易对人体造成负担，尤其会在破坏正常新陈代谢的同时促进炎症甚至疾病的发生。同学们需要调整好饮食习惯，注重营养均衡，适量摄入蛋白质、碳水化合物、健康脂肪和维生素、矿物质等营养素，保持饮食的多样性和合理性。</p><p>&nbsp;</p><p>1</p><p>&nbsp;</p><p>建议一</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>假期没怎么吃青菜吧？一定要保证每日摄入足量蔬菜，增加膳食纤维的摄入，既能增加饱腹感，也能促进肠胃蠕动。尤其在大吃大喝之后，可以帮助身体更好地排出食物残渣。每天可以选用相当于自己三个拳头大小的蔬菜量。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>2</p><p>&nbsp;</p><p>建议二</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>一定要吃早餐，早餐不仅可以提升人体的基础代谢，还可以提供能量保证大脑的血糖供应，让你的大脑正常运转。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>3</p><p>&nbsp;</p><p>建议三</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>一定要避免过度摄入高油高糖高盐食物，建议少吃加工食品，优先选择纯天然的健康食品，限制含有大量钠、糖和不健康脂肪的加工食品。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>4</p><p>&nbsp;</p><p>建议四</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>经常大吃大喝会导致体重增加，一是因为短时间内吃了大量食物导致摄入的能量增高，二是大餐中的食物往往含有大量的盐分，会导致身体储水增加。恢复清淡饮食的同时要增加饮水量，可以帮助身体更好地排出多余水分。足量喝水也能帮助改善大吃大喝后的便秘情况。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>假期中，很多同学发现体重稍微长了几斤，就开启下一顿少吃甚至不吃的模式，殊不知这样很容易降低新陈代谢，甚至造成激素分泌紊乱。从长远来看，极端的饮食结构只会恶化身体与食物的关系。最好的体重恢复措施并非断食，而是回归正常的饮食，并建立健康饮食规律，然后长期保持下去。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp; SCHOOL&nbsp;</p><p>&nbsp;</p><p>适当运动</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171656front2_0_129290_Fu3kOVHDaslvcwyscaubwu7NQHbE.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1280" height="720" data-qf-origin="forum/20240229171656front2_0_129290_Fu3kOVHDaslvcwyscaubwu7NQHbE.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>适当运动是缓解身体状态和情绪，以及尽快适应学习的有效方法。同学们可以选择一些适合自己并且喜欢的运动方式，如慢跑、游泳、骑自行车、打羽毛球、打篮球等，每天让身体得到充分的舒展，不仅可以增强心肺功能，还可以帮助增强肌肉力量，提高免疫力，调节体重等，让大家以自信的状态迎接新学期的挑战。</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p>&nbsp;</p><p>&nbsp; SCHOOL&nbsp;</p><p>&nbsp;</p><p>劳逸结合</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171704front2_0_129290_FkXV97nZfDDQ02i4mqp7ONbPMpzU.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="886" height="591" data-qf-origin="forum/20240229171704front2_0_129290_FkXV97nZfDDQ02i4mqp7ONbPMpzU.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p>&nbsp;</p><p>在完成每天的学习任务之后，可以尝试听听舒缓的音乐、看看喜欢的书籍或者进行一些有趣的户外活动。这样可以让同学们更好地适应学习生活，提高学习效率。另外，对于孩子饮食、运动习惯的调整，家长首先要做出良好表率，同时具备一定的耐心，及时发现孩子的问题和需求，给予指导和帮助，一起克服&ldquo;开学综合征&rdquo;！</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp; SCHOOL&nbsp;</p><p>&nbsp;</p><p>注意保暖</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>春季乍暖还寒，也是各种传染病尤其是呼吸道疾病流行的季节，请家长和孩子在外出期间，注意保暖和个人防护，&ldquo;春捂秋冻&rdquo;，不要太快地减少衣物。</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171518front2_0_129290_Fl_CO9LGVCiQifgTMkfmUfaDJwhs.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1280" height="853" data-qf-origin="forum/20240229171518front2_0_129290_Fl_CO9LGVCiQifgTMkfmUfaDJwhs.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p class="empty_paragraph">&nbsp;</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.shanglushan.com/forum/20240229171517front2_0_129290_Fo-lGrafuIQbkN4rvQxazBWF5hTD.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="500" height="500" data-qf-origin="forum/20240229171517front2_0_129290_Fo-lGrafuIQbkN4rvQxazBWF5hTD.jpg?watermark/3/image/aHR0cDovL3BpYy5hcHAuc2hhbmdsdXNoYW4uY29tL2FkbWluX0ZyeUpxNm1ZVDZaczFFclpPN1A5c1B5SENMdkcucG5n/dissolve/70/gravity/SouthEast/dx/10/dy/65/text/QOW6kOWxseWwj-S6uueJqQ==/fontsize/400/dissolve/70/gravity/SouthEast/fill/I2ZmZmZmZg==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>从现在起，合理规划时间和生活方式，使身心保持最佳状态，为新学期做好充分的准备，为未来的学习生活注入更多的活力和动力吧！</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>来源：庐山市卫健委</p><p>&nbsp;</p><p>&nbsp;</p><p class="empty_paragraph">&nbsp;</p>    <!----></div>            

缥渺 发表于 2024-2-29 19:41:22

新学期新起点

艾泰 发表于 2024-2-29 20:51:59

开学了要有规律性

洋葱和土豆 发表于 2024-3-1 14:16:38

蛮不错的呢
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