一些你以为的是在养生，但医生告诉你：其实在折寿！
Some of you in order to preserve one's health, but the doctor told you: in fact in the tube!
生活越来越好，大家也越来越注重健康、注重养生。然而，有些看似健康的生活方式，其实对身体的危害却是非常大的。
Life is getting better and better, and people are paying more and more attention to health and health. However, some seemingly healthy lifestyles are actually very harmful to the body.
下面这些大家常做的事情，你以为是在养生，其实是在养病！
Here are the things people often do, you think you are in health, in fact, in health!
这些错误的养生方法
你中招了没
These are the wrong ways to keep fit.
Did you get it?
五谷杂粮粉
Grains grain powder
吃出糖尿病！
Eating diabetes!
“多吃五谷，不生杂病！”于是，“五谷杂粮粉”悄然流行起来。
"Eat more grain and do not have miscellaneous diseases! "So," grain grain flour "quietly became popular.
很多人觉得杂粮粉又方便，好处又多！但其实吃多了会伤身。
A lot of people think miscellaneous grain powder is also convenient, the benefits are many! But it hurts to eat too much.
五谷杂粮最重要就是含丰富的膳食纤维，能促进肠胃蠕动。磨成粉后膳食纤维反而被破坏了，只剩下淀粉和糖类。
The most important grain is rich dietary fiber, can promote gastrointestinal peristalsis. After grinding, the dietary fiber was destroyed, leaving only starch and sugar.
常吃五谷杂粮粉让血糖的提升速度更快，对身体不利。吃多了，反而会增加各种疾病的发病率，尤其是糖尿病。
Eating grain flour often makes blood sugar increase faster and is detrimental to the body. Eating too much will increase the incidence of various diseases, especially diabetes.
天天喝粥
Drink porridge every day
喝出营养失衡
Drink out of nutritional imbalance
有的老人，因咀嚼功能不好而常年吃粥；也有少数讲究药膳的人，通过吃药粥来保养身体。
Some old people eat porridge all year round because of poor chewing function; There are also a few people who pay attention to medicinal meals and use medicine porridge to maintain their bodies.
据观察，长期吃粥的老年人一般比较消瘦，原因是老年人的胃动力较差。
It was observed that the elderly people who eat porridge for a long time are generally thinner because of the poor stomach power of the elderly.
长期吃粥，人体得到的总热量和营养物质，不够体内消耗，导致营养失衡。
Long-term porridge, the body's total heat and nutrients, not enough internal consumption, leading to an imbalance in nutrition.
所以，经常吃粥和吃药粥虽是养生一法，但不是人人皆宜，除非是身体很虚弱，或是治病需要。
Therefore, porridge and medicine porridge is a method of health, but not everyone, unless it is very weak, or the need for treatment.
乱补维生素
Ambiguous vitamin supplements
吃出结石
Eat stones
很多人把维生素当作万能品，每天吃几片，觉得有益身体健康。
Many people regard vitamins as a universal product and eat a few tablets every day, which they feel is beneficial to their health.
其实，如果身体不缺乏维生素，无论患何种病，服用维生素都是一种浪费，甚至会加重病情。
In fact, if the body is not deficient in vitamins, no matter what kind of disease, taking vitamins is a waste, and even aggravate the disease.
例如，胃溃疡患者大量服用维生素C，不仅无效，还会加重对胃的刺激。
For example, taking vitamin C in large quantities in patients with gastric ulcers is not only ineffective, but also increases the stimulation of the stomach.
平时有人把维C泡腾片当作提高免疫力的药品，但只有维生素缺乏者才需要补充。
Usually people use vitamin C effervescent tablets as a drug to increase immunity, but only vitamin deficiency people need to supplement.
一旦长期过量服用维生素C，还会导致尿路结石，加速动脉硬化。
Once a long-term overdose of vitamin C, it can also lead to urinary stones and accelerate arteriosclerosis.
乱补钙
Calcium supplement
当心高钙血症、肾结石
Watch out for hypercalcemia, kidney stones.
补钙的观念在我国可谓深入人心，很多老年人觉得钙补得越多，吸收得越多，骨骼也就越强壮，于是大把大把地吃钙片。
The concept of calcium supplementation is deeply rooted in our country. Many elderly people feel that the more calcium is added, the more it is absorbed, and the stronger the bones are. Therefore, they eat calcium tablets in large numbers.
钙并非补得越多越好——
Calcium is not the more the better –
我国营养协会推荐，体重在50~70公斤的老年人每日需钙量约为1000毫克，除了在饮食中获得外，额外补充的钙量为300~700毫克。
China's Nutrition Association recommends that older people weighing 50 to 70 kilograms need about 1,000 milligrams of calcium per day. In addition to obtaining it in the diet, the additional amount of calcium is 300 to 700 milligrams.
过量补钙会影响到人体对铁和锌的吸收，还容易引起高钙血症、肾结石等并发症。
Excessive calcium supplementation can affect the body's absorption of iron and zinc, and it can also cause complications such as hypercalcemia and kidney stones.
其实，健康均衡的饮食即可提供足够的钙。好的钙源包括牛奶，乳制品，豆制品，绿叶蔬菜等。
In fact, a healthy and balanced diet can provide enough calcium. Good sources of calcium include milk, dairy products, soy products, and green leafy vegetables.
辟谷养生
毁了肠胃
Taniya Health Ruined his stomach.
近些年来，“辟谷养生”越来越受追捧，不吃谷物、肉、蛋等，仅依靠喝水、打葡萄糖来代替三餐，称能“清理肠胃”。
In recent years, "Valley Valley Health" has become more and more sought after. It does not eat grains, meat, eggs, etc.. It only depends on drinking water and glucose instead of three meals. It is said that it can "clean up the stomach".
你以为这种“辟谷”方法真能养生？
Do you really think this "Valley" approach is gon na keep you alive?
辟谷会打乱胃肠道的正常运行、肠道的通透性、消化液的分泌，还有营养物质的吸收等受到影响，易引起身体代谢紊乱，会引发胃炎、胃溃疡等疾病。
The Valley will disrupt the normal operation of the gastrointestinal tract, the permeability of the intestine, the secretion of digestive juices, and the absorption of nutrients. It will easily cause metabolic disorders in the body and cause gastritis, gastric ulcers and other diseases.
每天8杯水
伤了肾！
8 glasses of water per day Hurt your kidney!
经常听到人说“多喝水好，每天要喝够8杯水才健康”……
It is often heard that "drink more water well, drink enough water every day to be healthy" ...
其实，人每天对水的需求大概在2000~3000毫升，也就是比喻的“8杯水”。
In fact, people's daily demand for water is about 2000 to 3,000 ML, which is the metaphor of "8 cups of water."
但我们的三餐中，饭菜和汤也含有“水”，所以正常饮食下，每天只需要额外补充1000毫升的水就足够了，而且每一次喝水应少于300毫升。
However, our meals and soup also contain "water" in our meals, so under the normal diet, only an additional 1,000 milliliters of water per day is sufficient, and each drink should be less than 300 milliliters.
过量饮水会加重肾脏负担，中毒又伤肾。
Excessive drinking will increase the burden on the kidneys, poisoning and injury to the kidneys.
过量饮水还会导致血液中钠含量过低而引发“低钠血症”，出现昏睡、恶心、抽搐甚至昏迷。
Excessive drinking of water can also lead to low sodium content in the blood and trigger "hyponatremia", resulting in lethargy, nausea, convulsions, and even coma.
趁热吃
Eat while it's hot
吃出食道癌！
Eat esophageal cancer!
我们国人有着“趁热喝”、“趁热吃”的习惯。嘴的欲望是满足了，消化系统的负担就太重了。
Our people have the habit of "drinking while it is hot" and "eating while it is hot". The desire of the mouth is satisfied, and the burden of the digestive system is too heavy.
人的食道十分柔嫩，只能承受50℃~60℃的温度。超过这个温度，食道的黏膜就会被烫伤。
The human esophagus is very tender and can only withstand temperatures of 50 °C to 60 °C. Above this temperature, the mucous membranes of the esophagus will be burned.
如果经常吃烫的食物，黏膜损伤尚未修复又受到烫伤，可形成浅表溃疡。反复地烫伤、修复，就会引起黏膜质的变化，进一步发展变成肿瘤。
If you often eat hot food, mucosa damage has not been repaired and burned, can form superficial ulcers. Repeated scald, repair, will cause mucosal changes, further development into a tumor.
日常生活中，不要吃过烫食物，温度都尽量控制在60℃以下。
In daily life, do not eat hot food, the temperature is controlled below 60 °C.
每天一两万步
10,000 or 20,000 steps a day.
毁了膝盖！
Destroy the knee!
骨科专家指出：走路运动虽然有利于健康，但运动要掌握适当方法，一味大量走路很容易损伤腿部！
Orthopaedics experts pointed out that although walking exercise is beneficial to health, but exercise to master appropriate methods, blindly walking a large number of easily damaged legs!
一万步对于平时习惯运动的人来说，是相对简单的，就算提高到两万步也只是平常运动量而已。
Ten thousand steps is relatively simple for people who are accustomed to sports. Even if they increase to 20,000 steps, they are only normal exercise.
如果平时缺乏运动的人突然一天走上一两万步，不仅身体会吃不消，还可能造成关节、韧带、骨骼的损伤，反而会适得其反。所以，运动最好循序渐进。
If people who lack exercise in ordinary times suddenly embark on 10,000 or 20,000 steps a day, not only will the body be overwhelmed, but also may cause damage to joints, ligaments, and bones, but it will backfire. So exercise is better done step by step.
这样养生不花一分钱
It doesn't cost a penny to keep you healthy.
大笑：长寿的秘诀
Laughter: the secret of longevity
据统计，每笑一声，从脸部到腹部约有80块肌肉参加体育运动。大笑100次，相当于骑15分钟的自行车，可以促进血液循环，增强心肺功能。
According to statistics, every time you smile, about 80 muscles participate in sports from the face to the abdomen. Laughing 100 times, which is equivalent to riding a 15-minute bicycle, can promote blood circulation and enhance cardiopulmonary function.
不过，高血压患者、处于疾病恢复期的患者不宜大笑。
However, patients with high blood pressure and patients in the recovery phase of the disease should not laugh.
晒太阳：补钙
Sunbathing: calcium supplements
俗话说，“阳光是个宝，晒晒身体好”。
As the saying goes, "sunshine is a treasure, sun body good."
人体皮肤上含有大量的7-脱氢胆固醇，它在紫外线的照射下可转化为维生素D3，然后被吸收入血，经肝和肾中羟化酶的作用生成活性维生素D。
The human skin contains a large amount of 7-dehydrogenated cholesterol, which can be converted to vitamin D3 under ultraviolet light and then absorbed into the blood to produce active vitamin D through the action of hydroxylase in the liver and kidneys.
活性维生素D可以在肠道、肾脏及骨等多个组织器官发挥作用，既可促进钙、磷吸收，又能直接调整骨代谢，具有防治骨质疏松的作用。
Active vitamin D can play a role in many tissues and organs such as the intestine, kidneys, and bones. It can not only promote calcium and phosphorus absorption, but also directly regulate bone metabolism, and has the effect of preventing and treating osteoporosis.
晚上泡脚：促进血液循环
Bubble feet at night: promoting blood circulation
脚是阴血的大本营，脚一冷，血液循环就会放慢，所以，这个地方就比别处容易感受到冷。
The foot is the base of Yin blood. When the foot is cold, the blood circulation will slow down, so this place is easier to feel cold than other places.
每天睡觉前用热水泡脚，可以促进血液循环，改善心脏血管机能，缓解疲劳，促进睡眠。
Using hot water to soak the feet before going to bed every day can promote blood circulation, improve the cardiovascular function of the heart, relieve fatigue, and promote sleep.
泡脚时间并非越长越好，应以脚背泛红、身体微微出汗为宜。年轻人每天泡15~20分钟，老年人可延长至20~30分钟，水温不要超过40℃。
Bubble foot time is not the longer the better, should be red feet, slightly sweating body is appropriate. Young people soak for 15 to 20 minutes a day. Older people can extend to 20 to 30 minutes. The water temperature should not exceed 40 °C.
不过，有静脉曲张和静脉血栓、糖尿病、严重心脏病的人不适合泡脚。
However, people with varicose veins and venous thrombosis, diabetes, and severe heart disease are not suitable for foaming.
勤读书：防老年痴呆
Reading regularly: preventing dementia
老年痴呆归根结底是大脑功能衰退，记忆能力丧失。
Alzheimer's is ultimately a loss of brain function and memory.
勤于读书、用脑的人，大脑血管经常处于舒张状态，以输送充足的氧气和营养物质，从而延缓中枢神经老化，带动血液循环，使全身各系统功能保持协调统一，防治老年痴呆的发生。
For people who are diligent in reading and using the brain, the cerebral blood vessels are often in a state of relaxation to transport sufficient oxygen and nutrients, thereby delaying the aging of the central nervous system, driving blood circulation, keeping the functions of the various systems of the whole body in harmony and preventing the occurrence of dementia.
转动眼球：保护眼睛
Turn your eyes: protect your eyes
电脑、手机已成为我们生活中必不可少的一部分，是我们工作、学习的好帮手，可是长时间看电脑、看手机，会让我们的眼睛疲惫不堪。
Computers and mobile phones have become an indispensable part of our lives. They are good helpers in our work and study. However, watching computers and mobile phones for a long time will make our eyes tired.
在工作间隙，可以闭上眼睛，采用上、下、左、右的顺序巡回转动眼球。每个方向，眼球都应尽可能地达到极限处。
In the work gap, you can close your eyes and use the order of the upper, lower, left, and right to rotate the eyeball. In each direction, the eyeball should reach its limit as far as possible.
这种转动眼球的方法，可以锻炼眼肌，使眼睛灵活自如，炯炯有神。适用于预防和控制近视、眼睛疲劳、眼睛干涩，对眼肌麻痹的康复也有好处。
This way of turning the eyeball, can exercise the eye muscles, so that the eyes are flexible and lively. Suitable for preventing and controlling myopia, eye fatigue, dry eyes, and rehabilitation of ocular paralysis.
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