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Festival dinner, eat well and pay attention to it.
■ Pei Suping Special correspondent of Liberation Army Daily Wang Junbo
The nutrition experts at Beidaihe Rehabilitation and Rehabilitation Center put forward the following suggestions on how to make officers and men eat nutritionally and healthily during the holiday dinner.
Make recipes scientifically. Some units have more meat dishes at dinner, while vegetables, fruits and bean products account for less. This kind of diet with more meat and less vegetables will interfere with the normal metabolism of human body, increase the demand for water in the body, increase the burden on the liver and kidney, and increase the acid metabolites and serum uric acid, which will lead to physical fatigue and symptoms of "getting angry". It is suggested that all units should pay attention to the thickness of staple food, the combination of dry and thin food and the combination of meat and variety of non-staple food according to the principle of scientific catering, which can include animal foods such as livestock, poultry, seafood, eggs and milk, and also plant foods such as leafy vegetables, roots, melons, fresh beans, fungi and algae, so as to achieve the purpose of food diversification, balanced diet and comprehensive nutrition. On the dining table, you can also prepare some seasonings such as shredded ginger or vinegar soaked ginger slices, garlic cloves, hot sauce, pickles and vinegar to adjust different tastes. In addition to paying attention to the collocation of dishes, it is also necessary to avoid concentrating the dinner dishes in one meal. It is suggested to disperse them in three meals according to the energy ratio of 3: 4: 3, and follow the principle of "eat well at breakfast, have a full lunch and have a light and early dinner". Dinner dishes mainly focus on improving quality, not increasing quantity. If conditions permit, it is suggested that the large pot dishes be made into small pot dishes in several times to obtain a better taste and retain more nutrition in some dishes. In addition, winter meals are easy to cool. Cooking squad should do a good job of food insulation, provide hot food and hot drinks, so as not to affect appetite and cause gastrointestinal discomfort.
The choice of dishes is complementary. Dinner dishes can choose foods that are not often eaten at ordinary times, which are both fresh and can supplement nutrients that are easily lacking in daily life. If the intake of aquatic products is not much at ordinary times, it is suggested to increase fish, shrimp and shellfish rich in high-quality protein and minerals such as calcium, zinc, magnesium and selenium at dinner; Animal viscera can also be properly added to the dishes to supplement nutrients such as vitamin A and iron. In the staple food supply, in addition to the common rice and steamed bread, jiaozi, pancakes, fried cakes, fried noodles and steamed buns can be added, and coarse grains such as corn, sweet potato, yam and miscellaneous beans can be served on the table to supplement B vitamins. Conditional units can make crucian carp bean curd soup, ribs seaweed soup, black-bone chicken soup, eight-treasure porridge, glutinous rice balls, lily tremella lotus seed soup and other soup for officers and men to choose from, which is delicious and nourishing. The canteen can also provide hawthorn tea, sour plum soup, chrysanthemum tea and other drinks to relieve boredom, clear fire and help digestion.
Eat well to protect the stomach. At the festival dinner, the dishes are rich and delicious, and many comrades face a full table of delicious food, so it is easy to eat more and eat more if they are not careful. Overeating, excessive intake of greasy, fat or cold food can easily cause indigestion symptoms such as abdominal distension and constipation, and may even lead to acute gastroenteritis. Officers and men should eat and drink moderately when having a meal, bearing in mind the principle of "balanced diet, 70% to 80% full, chewing slowly, eating less and getting cold". The canteen can provide foods such as radish, hawthorn, lemon, orange, tangerine, etc., as well as dishes such as kelp silk, fungus and onion. If conditions permit, you can also purchase some wild vegetables, which are both nutritious and greasy. If a comrade-in-arms suffers from bloating and stomachache, you can try to massage or moxibustion Zusanli, navel and Zhongwan points, which can relieve the pain. Those with severe symptoms should seek medical attention in time.
Eating the right snacks does not "get angry". Dried fruits and sweets are high-fat and high-calorie foods. If officers and men eat too much after dinner, they will easily get fat, and may also have symptoms such as oral ulcer and sore throat. It is suggested that officers and men should control the intake of snacks during festivals, or replace traditional dried fruits such as peanuts and melon seeds with yogurt, pears, pomelos, sugar cane and persimmons that are beneficial to the intestines. In addition, comrades-in-arms can drink tea with dietotherapy effects such as chrysanthemum, honeysuckle, lotus plumule and dandelion to relieve discomfort such as sore throat and oral ulcer.
To celebrate the Spring Festival, protection is indispensable.
■ Dai Xin Liberation Army Daily reporter Sun Xingwei
Under the condition of normalized epidemic prevention and control, how can the officers and men of the army celebrate the Spring Festival scientifically, safely and orderly? Wang Fusheng, academician of the Chinese Academy of Sciences and director of the Department of Infectious Diseases Medicine of the Fifth Medical Center of the PLA General Hospital, reminded his comrades that during the festival, there should be no shortage of prevention and control measures.
Remember to protect yourself. Personal protective measures such as wearing masks, keeping social distance and washing hands frequently are still the simplest and most effective personal protective measures to prevent infection. Officers and men should do their own protection at ordinary times and wear masks regularly. When wearing a mask, the mouth, nose and jaw should be completely wrapped, the elastic band of the mask should be tightened, and the aluminum sheets on both sides of the nose should be pressed tightly to reduce the air leakage around. Develop good hygiene habits at ordinary times. Wash your hands before and after meals and before touching your eyes, mouth and nose. When washing your hands, rub every part of your hands with hand sanitizer or soap, especially between your fingers and skin wrinkles. It is best to wash your hands for about 60 seconds each time. It is recommended to refer to the "seven-step washing method". Pay attention to cough etiquette. When coughing or sneezing, cover it with elbow or paper towel, wrap the mouth and nose secretions with paper towel and dispose of them in the garbage bin. If the mask is wet due to coughing or sneezing, it should be replaced in time.
There are rules for holiday meals. Companies should not buy food from unknown sources when purchasing goods and buying new year’s goods. Cooking squad should keep the environment clean and tidy, and disinfect tableware with boiling water and disinfection cabinet as required to kill bacteria and viruses; Chopping boards and knives for handling raw and cooked foods should be separated; Wash your hands between handling raw food and cooked food. When organizing a meal, the temperature of the staff should be measured, and those with fever should be arranged to eat alone, and relevant medical treatment and necessary protection should be done. Officers and soldiers should wash their hands correctly, queue up in order and keep a safe distance before eating; When eating, it is suggested to take the form of buffet, using public chopsticks and spoons.
Pay attention to recreational activities. During the festival, when arranging cultural and sports activities, we should control the scale and formulate epidemic prevention measures. The activity venue should be arranged in an open and ventilated outdoor as far as possible. When it is really necessary to organize indoors, different projects can be divided into decentralized organizations. Participants should try their best to enter in batches by class and platoon, so as to reduce the gathering of people. After the activity, you should open the window and ventilate for 30 minutes, clean the activity venue and wash away the sports equipment.
Strict protection during going out. During the Spring Festival, we should reduce unnecessary trips, avoid getting together or gathering, and minimize risks. Officers and soldiers should strengthen self-prevention when going out to perform tasks, especially when entering key places and closed places such as shopping malls, supermarkets, bazaars, hospitals, elevators, and taking public transportation such as subways and buses, they should wear masks all the time. Keep a "one-meter-long" distance when taking a bus or waiting for a bus, try to stay at the ventilation window, and avoid touching the carriage, handlebars, etc. You can carry hand-free disinfectant with you when you go out, and wash your hands in time if necessary. When going out, you should actively cooperate with the staff in relevant places to do a good job in temperature detection, scanning and showing "health code", and leave as soon as possible after completing the task. If you need to go out for medical treatment, you should choose the nearest hospital, understand the medical treatment process in advance, and reduce the stay time in the hospital; Wear disposable medical masks or surgical masks during medical treatment; Try to avoid touching the surface of objects such as door handles and public signature pens directly during medical treatment, and wash your hands in time or rub your hands with quick-drying hand disinfectant after touching them; Keep a safe distance from others when waiting and queuing.
Public areas are often disinfected. Preventive disinfection can be carried out in public areas during holidays, and the principle of "cleaning first, disinfection second" should be followed. The company meeting rooms, network classrooms and other places frequently used by officers and men should be ventilated to maintain indoor air circulation. Dormitories should be ventilated with windows open every day for at least 30 minutes, twice a day. Clothes, bedding and other fabrics should be frequently changed and aired. When airing, they should be evenly spread out and exposed to the sun for more than 4 hours. Door handles, window handles, tables and chairs, handrails, faucets, thermometers, computer keyboards, etc. that officers and men often contact should be disinfected frequently. When it is suspected that the surface of the object is contaminated, it can be wiped or sprayed with 250-500mg/L chlorine-containing disinfectant or disinfectant paper towel for disinfection, and the residue can be removed with clear water immediately after the specified time.
Stick to exercise and don’t close during the holidays.
■ Hao Donghong
"After a Spring Festival, I gained two pounds" and "the 3 km long-distance race was one minute slower". After the Spring Festival holiday in previous years, some comrades will have "post-holiday syndrome" such as "gaining three pounds every holiday" and "declining training results", which often takes a certain amount of time and intensity of adaptive training to recover. Yuan Wei, an orthopedic surgeon at the 901st Hospital of the Joint Logistics Support Force, reminded his comrades-in-arms to strengthen sports management and maintain a good physical and mental state during the Spring Festival holiday.
Organizational activities are relaxed and moderate. During the Spring Festival, units should make scientific overall plans when organizing activities to prevent unreasonable arrangements from adversely affecting the physical and mental health of officers and men. Activities should be arranged moderately. If there are too many sports competitions, it will easily lead to physical fatigue and physical overdraft, which may also cause physical injury and increase the physical and mental burden of officers and men. If the amount of exercise is too small, coupled with too much diet during the holiday season, the intake of calories can not be consumed, which is easy to cause fat accumulation and indigestion. When organizing activities, units should reasonably grasp the proportion of sports to prevent excessive and insufficient sports. Activities should be combined with static and dynamic activities, so as to achieve organic adjustment of mental and physical strength and avoid a certain activity for a long time. Officers and men can participate in street dance, mechanical dance, aerobics and other projects while carrying out intellectual competitions such as chess and cards, so as to eliminate fatigue and release stress during exercise. The venue can be both internal and external. Indoor activities are too long, which may affect your health because of noisy people and poor air circulation; Staying outdoors for a long time, excessive physical exertion is easy to make people tired, and the cold weather may cause colds. It is suggested that indoor activities and outdoor activities be interspersed. Conditional units can also organize dragon and lion dances, majestic gongs and drums and interesting yangko performances with national characteristics to make officers and men move and have fun. This kind of exercise can improve the coordination of the body and promote the functions of cardiovascular system, respiratory system and sports system.
Physical training is skillfully interspersed. Studies have shown that after people stop exercising for 72 hours, protein in muscles begins to lose, and the strength of the body drops obviously. Comrades usually have a high intensity of training and a fast pace of work, and it is good for their bodies and minds to take advantage of leisure and entertainment during holidays. However, if they indulge in recreational activities, they will have less physical exercise, and their flexibility and flexibility will decline, which is not conducive to starting training after holidays. During the festival, the company can carry out military fun games, such as rolling tires and fun obstacle races, so that officers and men can strengthen their exercise through training and fun. It should be noted that protection should be done during the sports meeting, and warm-up and stretching should be fully done before and after the exercise to prevent training injuries. In addition, comrades-in-arms can use their free time to exercise properly, such as jogging 3000 meters every afternoon to exercise their bones and muscles; Practice equipment with comrades-in-arms to consolidate "muscle memory". In the last two days of the holiday, officers and men can carry out targeted aerobic training such as brisk walking and jogging to improve heart and lung function, recover their physical fitness as soon as possible, and start training in a good state after the year.
Micro-motion sees the needle in the seam. "Micro-movement" can consume calories in a relatively gentle way and improve the flexibility and balance of the body. During the Spring Festival, officers and men can use a little time to exercise. After dinner, you can take a walk with your comrades in the camp and play some small games to promote digestion. It should be noted that strenuous exercise should not be carried out within half an hour after meals, so as to avoid hypoxia of digestive system caused by uneven blood distribution, abdominal pain, vomiting, and even gastroptosis, gastric ulcer and other diseases. When it is inconvenient to do outdoor activities in rainy and cold weather, you can carry out indoor exercises such as straight leg lifting, supine cycling, flat support, one-leg push-ups and land swimming to exercise your core muscles; Leg press, sit-ups and push-ups can be exercised before going to bed to promote metabolism and improve sleep quality.
Scientific adjustment, happy New Year.
■ Tang Yurui, special correspondent of the People’s Liberation Army Daily, Hong Qing Ren
In a few days, the new soldiers of Xialian will welcome their first Spring Festival in the military camp. Think twice about your relatives during the festive season. Stimulated by the festive atmosphere, new comrades may feel depressed and depressed because they miss their families. This is a normal psychological phenomenon, but if you don’t adjust in time and immerse yourself in homesickness for a long time, you may have adverse reactions such as nervousness, irritability, insomnia and irritability, which will affect your physical and mental health. Psychologists from the 907th Hospital of Wuxi Joint Logistics Support Center have compiled a "Happy Secret" for new comrades, helping them to stay away from "emotional smog" and have a happy New Year.
Secret 1: change cognition and get rid of dependence. Psychology calls the process of young people getting rid of their dependence on home and growing up to be independent "the second weaning" in life. Excessive homesickness is a manifestation of psychological lack of "weaning". To get rid of over-dependence psychology, new comrades should consciously change their self-cognition and redefine their roles. You can tell yourself "I have grown up" and "I am a man in a military camp" through positive psychological hints, strengthen your sense of being a soldier, and turn homesickness into the responsibility and mission of guarding the border and standing guard for the country. Under the hint of this lofty sense of mission, new comrades can feel the happiness of growth and the value of life. In addition, new comrades-in-arms can also use some small methods to help them divert their attention and reasonably vent their bad emotions. For example, writing a diary to record the first Spring Festival of military career; Write a letter from home and pour out your thoughts about your parents; Have fun, listen to a cheerful piece of music, read a good book, arouse positive emotions and make you feel better.
Secret 2: Integrate into the group and feel the warmth of "home". Emotion has strong communication and appeal. Being in the collective, new comrades can be positively emotional contagion by the collective or others, thus stimulating the "happiness factor". This kind of positive emotional contagion can also make comrades feel the warmth of the collective, and alleviate the loneliness and loss caused by homesickness. New comrades should pay attention to unity, cooperation, enthusiasm and sincerity when they integrate into the collective. When you are homesick, you can take the initiative to chat with your comrades around you, pour out your own feelings, and gain the trust and support among your comrades in exchange and interaction; Play ball games, run, and do some aerobic exercise with comrades-in-arms to relieve negative emotions and get a sense of pleasure; During the festival, new comrades-in-arms can also actively participate in various activities organized by the company, actively show their own specialties, feel the warmth of the military camp family and gain a sense of belonging in the interaction with their comrades-in-arms.
Tip 3: Set goals and accumulate "heart" strength. The goal is a psychological attraction of the organization to the individual. Setting reasonable goals can stimulate people’s enthusiasm. As soon as the Spring Festival is over, the work for the new year will follow. New comrades-in-arms can make plans and goals for the new year by using their leisure time during holidays, which can not only enrich their holiday life, but also gain psychological excitement through goal guidance. The new year’s goals should be "listed" first, with both short-term phased goals and long-term overall goals. Comrades can set some practical goals for themselves in combination with the training tasks of the troops after the Spring Festival, such as striving to be "training pacesetters" and "learning pacesetters" in the company and overcoming a specific training problem. Secondly, it is necessary to "actually go on" and the content should be specific and clear. Setting the goal too high is difficult to achieve, and it is easy to lose confidence; Not challenging and not inspiring. Therefore, when making goals, we should combine them with reality to make them operational and inspiring. Do it again. After setting the goal, you should take concrete actions. For example, you can take the initiative to consult your comrades around you in your spare time for problems that you can’t keep up with in training. In the process of achieving the goal, new comrades can feel the joy of struggle and the passion of youth, thus maintaining a positive and sunny attitude.
