Take care of family meals A busy working week makes it difficult for you to take good care of your meal. When the epidemic is happening all over, strengthening resistance is the best way to keep you healthy. So take the weekends to take good care of the health of you and your family. Cook nutritious dishes as well as prepare food for the next day. Cook the dishes you like, create cuisine from available ingredients with fun music, … This seemingly strenuous activity will make you get rid of all the pressure of work when you constantly have to sit in front. computer screens, especially when enjoying their own dishes. At the end of the week, take time to prepare your favorite dishes for the whole family. The first thing to think about is what to eat to keep your lungs healthy during the COVID-19 epidemic? Apples, bananas, ginger, garlic, broccoli or green tea … are foods that help keep the lungs healthy. Apples contain phenolic compounds and flavonoids that reduce inflammation in the airways. Children who drink apple juice every day have less respiratory problems. Mackerel, sardines, or herring all improve symptoms of chronic obstructive pulmonary disease. Omega-3 fatty acids present in these fish help the body fight off lung infections very well. Olive oil is rich in monounsaturated fats, vitamins E and K that help protect the lungs and prevent damage caused on lung tissues effectively. Ginger has anti-inflammatory properties for the body. Besides, ginger also helps to detoxify the lungs, promote the elimination of toxins, reduce congestion, ventilation, improve circulation for the lungs. Another thing is to supplement vitamin C with food every day to increase resistance, this is always a special concern of everyone. A complete and harmonious diet will help keep the immune system healthy. In particular, increasing vitamin C is one of the ways to help people increase resistance. Vitamin C is found in citrus fruits, kiwi, bell peppers, ripe papaya, cauliflower … However, if you do not know how to properly preserve and process food, vitamin C will be lost. so many, so much. It should be noted that with the same amount of fruit, when eating the whole fruit (just removing the skin, seeds) will get more vitamin C than squeezing the drink. The reason is that when pressed, there will be a amount of vitamins in the fruit pulp removed. Due to its water-soluble properties, vitamin C is easily lost during processing and storage. The best way to get the maximum amount of vitamin C in your food is to eat fresh fruits and vegetables. When processing vegetables, stir-fry or blanch in a short time, avoid prolonged cooking because prolonged high temperature will lose vitamin C in food. When storing vegetables and fruits in the refrigerator cooler, care should be taken to wrap them in plastic or put them in a box of fresh fruits and vegetables because they lose vitamin C. When wilting, vitamin C is lost. Clean the house During anti-epidemic days, keeping your home clean and clean is also recommended. Realistically just clean and redecorate your room, house. A little new decoration will make the house not only clean but also full of vitality, giving the owner a more cheerful mentality. Do a few yoga moves at home to help you relax body and mental balance after 1 week of work. Weekend yoga practice Practicing a meditation or yoga at home helps to relax the body, harmonize thoughts, find balance for the body and mind. If you can’t maintain it every day and often, you can spend a little bit of time over the weekend practicing as well. Keeping a healthy body and mind will give you more health and motivation to enter a new work week. This greatly increases your productivity and does not make you feel overwhelmed by fatigue, anxiety and stress. Self-created hobbies The best way to clear your mind is to do light physical tasks like playing a song on a guitar or making a beautiful handmade, … New hobbies will always make you happier than tired, because You have found something you like to do, helping you to temporarily forget your worries and not be lazy to sit still. Before, when there was no epidemic, on weekends, you ran back and forth to bring your gifted children to study, now those jobs are liberated. Having free time, you should enjoy a movie. This is truly a complete relaxation choice. In fact, the best recommendation for you is to have a fun and humorous movie. Laughing a lot will help relieve stress and get more motivated. However, if the drama of love, action, … makes you comfortable, it is also a good choice. The most important thing is to relax physically and mentally. Reading is also an interesting idea on weekends having to stay at home to prevent epidemics. Furthermore, use of technology should be limited. In fact, in a work week, most people need a lot of contact with phones and social networks. This gradually makes you significantly affected on your health, forming bad habits. So spending a tech-limited weekend avoiding too much contact with your phone will give you a break to relax and avoid further fatigue and eye fatigue.

Today’s countryside is really bustling with the life circuit interwoven with city and city, so do not drive across the para area of ​​An Trach that remains as intact as the land for a long time. An Trach dam is only ten or fifteen minutes away by motorbike from the city center. An Trach dam is like a train From March onwards to May, the dam to welcome water back home is also the season for fish spawning. Sardines come upstream to the waterfall, the fish that has white skin sparkling with silver scales during the breeding season, the fish secreting its scales has a characteristic fish smell that can be named “sardines smell”. The smell of sardines, yes, the smell of sardines in the dam’s steam during fish hunting season. Not fishing, but “hunting” sardines. In this hunting season, standing on the dam, you will see small boats with “good” nets handle both skillfully stepping the boat upstream, while dropping hunting nets in the fast, intense and blue water. a green color. The fisherman and the boat look like a leaf from the dam, the figurines rotate sideways while you keep balance on the dam surface to hear the water rumbling under your feet, spraying white steam like pulling The boat was rushing through the ferocious water. If you wait like that in the afternoon, you will be compensated. The old fishermen will let the boat dock and you go down the riverbank from the top of the dam, towards Hoa Tien. The fruits of an afternoon of labor are herds of sardines that are heavy with eggs, silvery light, splashed with sparkling scales, fish are one batch, fins and tails are golden, and their backs are silvery. Herds of sardines weigh in eggs, silvery light, fluttering with sparkling scales, fish in a batch, fins and tails golden light, silver backs Sea sardines follow the water upstream into the river to spawn, on the way to jump the fish eggs have kept enough fresh water. The Yen River sardines will be different from sardines from the sea, the meat is sweeter, and the smell of sardines is more concentrated. To change the crispy fried dish that is not suitable for a hot day, finely ground sardines to make a cha dish is also very delicious. The fish horizontal blender cut open the intestines and removed the scales, micro. If you want to taste good, add a little fat or not, marinate onion, garlic, pepper, a little fish sauce, compress each spoon and then fry you will have a sweet sardines cake with fresh taste. Grilled fish cake dish can be prepared to make enough dishes for frozen use. I remember the fish ball dish that I had enjoyed at Hon Kem Da Stop, also a heavenly dish for the people of Binh Yen village on both sides of the Thu Bon river. Grouper only come to the river to spawn in December to February. Stretching across our homeland, each river carries an identity, a mark that every time it comes, leaves an indelible mark. The weather is on very hot days, my sister reminded me, the Yen river sardines season, listening and excited, is to imagine the silhouettes of old fishermen in the afternoon river, kicking their nets and waiting for fish balls. Silver, the first water is always splashed with white foam and still cannot shine as beautiful as the sea fish.

Here are tips to help you burn belly fat within a week: 1. Do aerobic exercise every day By burning more calories, your overall health improves. Therefore, start exercising vigorously with running, swimming, or aerobic exercise. Studies show that this is the most effective form of exercise to lose belly fat. Remember, frequency and duration are essential to achieving satisfactory results. If you want to burn fat fast, there’s no need to do cardio exercises. 2. Reduce refined carbs (sugars, starches) You should avoid consuming refined carbs for belly fat loss and good metabolic activity. You don’t have to follow a strict low-carb diet. However, you should consume unprocessed carbs. Skip white bread, white rice, and soda; Eat plenty of vegetables and whole grains. 3. Reduce salt intake Minimize your daily salt intake because too much salt is unhealthy and makes you feel bloated. When shopping, keep an eye out for the label because processed foods are often high in salt, sugar and unhealthy fats. 4. Eat fatty fish Artwork: Australiannewsreview Salmon, sardines or tuna are high-quality protein foods and contain omega-3 acids. By eating these fish 2-3 times per week, you can burn off visceral belly fat and reduce your risk of diseases like heart disease. 5. Protein-rich breakfast Start your day with some Greek yogurt, egg whites, or porridge. After eating enough protein in the morning, you will feel full until lunch without feeling hungry. Protein increases metabolic rate while preserving muscle mass during weight loss. You can also include protein such as eggs, fish, chicken, beans or milk at other meals. 6. Drink enough water Even if you don’t want to lose weight, getting enough water is important for general health. You should drink 4 to 5 liters of water per day and burn calories will be more effective. In addition, drinking right before meals will reduce cravings as well as calorie intake. Make sure to avoid any drinks that contain a lot of sugar and calories. Drinking warm water with lemon juice in the morning on an empty stomach will kickstart your metabolism and digestive system. 7. Consume soluble fiber Similar to protein, soluble fiber makes you feel full for several hours. Therefore, you reduce the amount of unnecessary calories in your meals. The soluble fibers absorb water and form a fat-reducing gel – good for those looking to lose weight. You can find this fiber in nuts and seeds. An Yen (According to the Jakartapost )

Besides, don’t forget to improve the quality of your sleep. People who often do not sleep well will be more susceptible to diabetes, obesity, chronic inflammation and depression. Besides that, the ugly skin also accuses you of not resting properly the night before. A good night’s sleep is not only good for the skin but also helps you wake up feeling refreshed and energized!

Cleaning up before bed

It sounds strange, but cleaning, at least in the bedroom, is one of the best ways to reduce pre-bed stress. Take 10-15 minutes to clean up your skin care products, wardrobe or desk, so that when you look into your bedroom, they don’t look too messy and cluttered.

Prepare for the next day

Why not arrange the clothes you need for tomorrow, have your gym bag, pre-baked a cake for breakfast tomorrow, or have a meal for the whole week. This way, you can completely enter the night’s sleep with the lightest of mind, without having to worry about what to eat tomorrow.

Have a light meal before going to bed

You need a snack at least 3 hours before bedtime. Foods that contain the ingredients of cheese, wheat, and sugar should be avoided. Instead, refrigerate healthy foods like salmon, anchovies, sardines, mackerel, yellow bell peppers, almonds, and Greek yogurt.

Sleep at a fixed time

Depending on your schedule, try to go to bed at the same time each night and set a target for at least 7-8 hours of sleep. Getting enough sleep not only improves your skin, but also helps you feel young and energized the next day.

Set the room temperature at about 15 – 19oC

This is the right temperature in the bedroom so you can easily lull yourself to sleep as well as get 8 hours of real rest at night. Not only that, this temperature range will promote the body to produce the hormone melatonin, an important hormone in the anti-aging process.

Light exercises before bed

Practicing yoga before bedtime helps you fall asleep more conveniently, especially good for people who are suffering from insomnia. In addition, a foot massage will pull you away from non-stop repetitive thoughts, calming your mind and making it easier to fall asleep.

Use essential oils

Enhance your beautiful sleep with essential oils. Essential oils such as orange essential oil, magnolia, lily, lavender, bergamot … are not only fragrant, but also completely natural and have many health benefits from promoting good sleep, reducing anxiety. , reduces blood pressure and reduces stress that accumulates throughout the day. You can use the essential oil through a diffuser, mix it in a lotion, massage with rose water, or place a few drops on a pillow.

Posts: Hong Van

Get more exercise: If you want to lose fat, especially belly fat, you need to practice cardio exercises. This is the best way to lose excess fat and improve heart health.

Avoid foods that are labeled “for dieters”: The “diet” versions of all soft drinks are meaningless. They will still cause your blood sugar to rise, leading to a rapid increase in your weight.

Eat your main post-workout meal: Your body needs to recover and recharge after doing physical activity to regenerate small muscle lacerations. Therefore, the most complete meal of the day should be the meal after training.

Eat more thermogenic foods: Eat more foods like green vegetables and lean protein. These foods will help you lose weight, because your body will need to spend a lot of calories to digest them.

Adding vinegar to your diet: Adding apple cider vinegar to your diet will help you maintain a steady blood sugar level, thereby helping you quickly achieve your desired weight.

Increase your intake of nuts: Nuts like almonds, walnuts or cashews are good sources of fiber and protein, which will help speed up your weight loss. They also keep you fuller for longer.

Circuit training: Rotating exercises not only help you burn calories, but also help increase muscle mass in the body. You can choose exercises like push-ups, jump squats, and more.

Timely “cheating”: A “cheating” meal while on your diet won’t have too much of an effect on the end result, but you need to choose the right time to “cheat” and also plan it. for this “cheating” meal from before.

Drink enough water: Water will be your most important companion on the road to reaching your ideal weight. Water will help you feel fuller, thus eating fewer calories.

Eat more fish: If you want to lose weight, you need to increase your omega-3 intake by eating more salmon, tuna, sardines or mackerel. These foods will significantly aid your weight loss.

“Boycott” fast food: You should minimize starchy foods, processed foods and foods containing alcohol, instead of foods rich in protein and beneficial fats. /.