Everyone is familiar with Zhong Nanshan. This is an 85-year-old academician of China Academy of Engineering who fought in the front line of fighting against the epidemic twice. Although we didn’t see him personally, we can see through the lens that he is 85 years old, with a tall and straight figure and strong posture, which is not inferior to the young people next to him. Why?

In April this year, when Zhong Nanshan was giving online lectures to students in Nankai, Tianjin, there was a remark that surprised all the students, that is, now some of his students are lying in bed, and some have already used crutches, and the reason why he is still in good health is that he has never stopped exercising. At the time of teachingZhong Nanshan has always said that exercise plays a very important role in his health.

One: we must persist in sports.

When Zhong Nanshan was young, his physical quality could reach the level of a professional athlete. He believed that exercise should be an indispensable part of every day like sleeping. According to the Guangzhou Daily, Zhong Nanshan was compared when he was a child.Like competitive sports, for exampleBasketball or runningWait, he once created several sports records in school that no one has ever broken. For example, at a National Games a few decades ago, he once broke the national record of 400-meter hurdles.

It is because Zhong Nanshan, no matter how busy his life is, willTake time out to exercise at least 3 to 4 times a week.every timeThe time is about forty or fifty minutes.He said that a person who has been exercising for 30 to 40 years old may not see any effect for the time being, but when you reach middle age, that is, after 50 years old, you will try again, and the effect will be there. You will look younger than your peers, and if you wait until you are 70 to 80 years old, the effect will be even more obvious.

How to exercise?

He doesn’t have any special exercise mode, just simple and ordinary exercise, such asRun on the treadmill, support on the bar and do sit-ups.Exercise from the inside out, and take the whole family out when you have time.Swim. Nowadays, young people should exercise more, so they can give it a try.Basketball, badminton or running fast,Old people are a little relieved,Taiji, brisk walking or swimming.Everything is ok. It can be seen that Academician Zhong Nanshan did not pursue high-intensity sports.Just what suits you, especially the elderly.

Two: Have a good attitude.

Zhong Nanshan said that whether a person is really healthy,It depends not only on the body but also on the mind.. That is to say, bad emotions are harmful to people’s health. Scientists have found that each of us has about 3,000 cancer cells every day. Don’t panic. The immune system in our body will repair or eliminate cancer cells. Of course, their work cannot be separated from a good mood. If a person often has a dark cloud on his head,Have a bad mood.Then it will affect the work of the body’s immune system, and the ability of good cells in the body to restrict cancer cells will be restricted. Over time, there are more and more cancer cells in the body, and then, plus cancer cells are more cunning, they will be in the early stage.Lurking in the human body.If you don’t do the corresponding physical examination, it will be difficult to find out, so that’s why many people find that cancer is basically advanced, and then there is no cure, because it has beenMiss the best timeYes.

How to have a good attitude?

Zhong Nanshan said that the most important thing is to have a good attitude.Have a good pursuit.Many things can beLaugh it off, don’t worry about it.

If a person has no pursuit, he will pay attention to any irrelevant trivial things around him, and then any small things will affect your mood, causing your heart to become impetuous and anxious, especially the young people now, and the middle-aged and elderly people who have worked and retired and have nothing to do. If you have a goal, you will work hard to achieve it.The mentality is naturally good.

Three: Don’t eat too much.

Three years ago, at a food festival in Guangzhou, Zhong Nanshan generously exposed his breakfast recipe, the breakfast of Academician Zhong Nanshan.Not only many but also rich.. He believes that breakfast must be eaten and eaten seriously. There are staple foods, two kinds of protein and one or two kinds of fresh fruits and vegetables. Yes.Enhance satiety, but also conducive to digestion.achieveGood breakfast, full lunch and little dinner.The principle of eating, breakfast is mainly based onFruits and vegetables and dairy products and beans.Mainly, mainly at noonFish, poultry and beansGive priority to, dinner is.Whole grains.

Not only Zhong Nanshan, but also Ge Junbo, an academician of China Academy of Sciences, said that eating breakfast well is good for the heart and can prevent cardiovascular and cerebrovascular diseases. If you don’t eat breakfast, it will lead to overweight, hyperlipidemia and other diseases.

To sum up, Zhong Nanshan, like us, is a mortal body. Why can people be the same as young people at the age of 85? Just look at these three things.Exercise more, have a good attitude and don’t eat too much.Don’t hurry up and do it?

References:

1. "85-year-old Academician Zhong Nanshan advises you to keep exercising: my classmates are either on crutches or lying in bed now"-Beiqing.com 2022-04-11.

2. The 84-year-old young people in Zhong Nanshan who are in poor health benefit from decades of daily exercise-Guangming. com 2020-08-09.

3. Zhong Nanshan: That’s the Way to Eat Breakfast-Guangming. com 2021-07-16.

Member of the jury of this book list: Han Haoyue Yan Han Zhang Jiahong

Column host: Shen Jiequn

One hundred years, many people, many things

Recommended reason:

Yang Yi’s beauty, to a great extent, stems from her status as a resister. Although she didn’t mention the word "resistance" in the whole book, her dissatisfaction and dissatisfaction made her the first person with female consciousness in modern China. Yang Yi’s courage has been consolidated step by step because of her love of literature. According to the story in the book, it is the communication, reading and writing that runs through her life, which helps her to gradually establish her own "castle". Anyone who has read "One Hundred Years, Many People, Many Things" is all moved by Yang Yi’s self-satisfied and ordinary narrative posture and unpretentious writing style, and will also be infected by her pursuit of beauty and her courage to pay for it.

Salt town

Recommended reason:

Salt Town is a book about women, first a record of women’s life, and then a record of women’s survival. Compared with life, survival needs a high degree of generalization and precise refinement. Compared with the random recording, the record reflects the author’s concentration and the value of the first-hand information obtained from the interview. Their life is tired, bitter, and even tormented. There is physical suffering, but also spiritual suffering. Non-tenacious hidden ninjas can’t wade through the tortuous and dim river of years, and they bear the burden of humiliation. Some women suffer all their lives, and some women are "forced" to become strong in life. The author writes them all in the book, not to compare who is tall and who is low, who is good and who is bad, but to make the original ecological presentation as much as possible. Recording their joys, sorrows, loves, hates and enmities actually has the significance of engraving history.

They and them

Recommended reason:

This collection of women’s reports in People magazine tells the fate and soul of women in this era through 12 real women’s stories, from the countryside to the city, from the confusion to the old age. They encounter difficulties, they struggle hard, and remain naive after suffering. Their stories are eternal stories and also stories of human nature, from silence to sound, from strangeness to meeting, and from one person to another.

Opening: An Interview with Female Scholars

Recommended reason:

The Opening: An Interview with Female Scholars tries to break the gender stereotype and the gender barrier in academic circles. In the form of questions and answers, the book has conducted in-depth interviews with 11 scholars, retracing their respective ideological threads and taking stock of their dissatisfaction, confusion, ambitions and dreams around their learning process, gender identity and academic research keywords; Similarly, these life experiences are the pain and happiness shared by most modern women.

Golden branch (full version)

Recommended reason:

There is an ancient village on the bank of Yinghe River-Last Week Village. The dream and reality, roots and branches, origin and present of a family of five generations are vividly presented in this novel. The escape, stabbing pain, separation and integration between relatives of the Zhou family are moving. In the historical cycle of family elites gathering from the countryside to the city and returning from the city to the countryside, it truly shows the great differences and changes between the city and the countryside, and writes the joys and sorrows of life from estrangement to blending.

The writer tells the family story supported by several generations of "golden branches" with the eyes of women. Through the rebellion and contest between the two daughters in the city and the country, the work shows the persistence and struggle, struggle and struggle of family women under the traditional culture. Their unique resilience and strength have propped up the soul and rebirth of the homeland of the Central Plains.

A woman’s story

Recommended reason:

A Woman’s Story is a touching account of mother and daughter, youth and aging, dreams and reality by Nobel Prize winner Anne Elnor. After her mother died of Alzheimer’s disease, the author began a daunting journey back in time, trying to capture the real woman, the woman who existed independently of her daughter. She discusses the fragile and unshakable bond between mother and daughter, the alienated world that separates them, and the inescapable fact that we must lose the people we love. In this calm and powerful tribute, Elnor wants to strive for the greatest fairness for her mother: to portray her as herself.

Dear daughter

Recommended reason:

Gong Jiyeong, the author of The Melting Pot, told his daughter 27 life stories, each of which was based on a simple home-cooked dish. She exposed the scars of the past to her daughter without reservation, and was not afraid to face her sincere self. She told her daughter with personal experience that you can complain about your family and life, but it didn’t help. The important thing in life is to love yourself and strive to grow. This is not only a mother’s encouragement to her daughter, but also a growth gift for everyone. When I feel that my dream is far away and I have been frustrated repeatedly, I might as well open this book and gain the warm power to move on.

The light we carry

Recommended reason:

There may be no perfect solution to the challenges in life, but Michelle Obama believes that we can find some ways to help us point out the course of change and move forward steadily in the torrent. In the book, she talks about the problem that bothers many people: how to establish lasting and sincere interpersonal relationships? How can we draw strength from differences and seek common ground while reserving differences? When you feel self-doubt or helpless, what tools can you use to solve it? By telling her experiences as a mother, a daughter, a partner, a friend and the first lady of the United States, she shared her habits and principles formed when she successfully adapted to change and surmounted many obstacles, and was full of life wisdom.

"Nine Chapters of the Goddess of Luo"

Recommended reason:

This book is the research achievement of Professor Dai Yan for more than ten years. From the aspects of literature, art and history, it reconstructs the literary background and communication process of Cao Zhi’s writing "Ode to Luoshen", so as to break through the old-fashioned interpretation of the theory of "feeling Zhen" and "thinking of Jun", analyze the original meaning of Cao Zhi’s writing "Ode to Luoshen" and explore the literary vitality of "Ode to Luoshen" spanning thousands of years.

Ladies’ relay

Recommended reason:

The Lady Relay is a biography of women’s groups, with nine public female figures who have deeply influenced the feminist movement in the United States as the main body, and outlines the development process of feminist movement in the United States. These women have stories, thoughts and personalities, and have had a wide and in-depth impact on society and history. They founded schools, established organizations, made public speeches, wrote, promoted legislation, explored art, and rebelled against authority … Against the inherent shackles of women in their time, they made hit the floor voices in all fields, which was a model for women to pursue themselves and transform society, and changed the process of American history and civilization with their own actions.

Source: China Youth Daily

Source: China Youth Daily

Wen Ziyu, website of the State Supervision Commission of the Central Commission for Discipline Inspection

"In the first three quarters of this year, there were 342,000 commercial performances nationwide, with a box office income of 31.54 billion yuan and 111 million audience, up by 121.0%, 84.2% and 188.5% compared with the same period in 2019." "Actively promote the application for the Beijing Central Axis and the Spring Festival, and promote the inclusion of’ Pu ‘er Jingmai Mountain Ancient Tea Forest Cultural Landscape’ in the World Heritage List, and the number of world heritage sites in China has increased to 57. Lu Yingchuan, Vice Minister of Culture and Tourism, introduced the situation of building a strong cultural country and promoting the high-quality development of culture and tourism at a series of news conferences on the theme of "Opening by Authorities" held by the State Council.

The press conference introduced that since the beginning of this year, China’s tourism industry has accelerated its recovery. In the first three quarters, domestic tourism reached 3.67 billion person-times, and tourism revenue reached 3.7 trillion yuan, up 75% and 114% respectively. In order to further release the potential of tourism consumption and promote the high-quality development of tourism, the Ministry of Culture and Tourism, on the one hand, optimizes the policy environment, combines the new situation of tourism development, and exerts efforts from both supply and demand to boost tourism investment confidence and consumption confidence. On the other hand, we should cultivate new consumption formats and modes, innovate and upgrade music festivals, concerts and other products, promote the healthy development of new formats such as script entertainment and tourism performing arts, and promote the integration of food, performances, sports, health care, Chinese medicine and other fields with tourism. In addition, we will promote the brand building of a new batch of national cultural and tourism consumption demonstration cities, national tourist resorts, 5A-level scenic spots, national night cultural and tourism consumption gathering areas, build a good platform carrier, and increase the intensity of benefiting the people.

"Culture and tourism business environment and market order are related to the vital interests of the majority of business entities and consumers." According to the press conference, the Ministry of Culture and Tourism started with relaxing market access and actively innovating supervision methods to stimulate the vitality of the cultural and tourism markets and help the industry develop with high quality. We will fully implement the negative list system for market access and the review system for fair competition, delegate a number of administrative examination and approval items, and reasonably reduce the time limit for examination and approval. At the same time, explore the formulation of inclusive and prudent policies for new formats to boost market development confidence. For example, new formats such as scripted entertainment and e-sports hotels have been introduced with inclusive and prudent supervision policies, and regulatory methods suitable for the characteristics of the industry have been formulated, and a policy transition period has been set up to create an inclusive, stable and predictable policy environment, leaving enough room for the development of new formats. Adhere to administration according to law, formulate and revise a number of policies and regulations on commercial performances, cultural entertainment, online travel management, introduce regulations on credit management in the cultural and tourism markets, and constantly improve policies and regulations.

In the implementation of the national cultural digitalization strategy, the Ministry of Culture and Tourism has continuously promoted the digital development and transformation of cultural relics, classics and various artistic works resources. For example, the Palace Museum keeps about 1.86 million pieces of cultural relics. It is understood that 900,000 pieces have been digitally collected, accounting for about 48%. At the same time, vigorously promote the application of digital technology and foster the development of new formats. For example, in the field of stage art, we should vigorously promote online and offline integration, performance and broadcasting at the same time, actively promote offline performances, vigorously promote the development of stage art in the direction of networking and digitalization, and create a "second theater." In addition, improving the digital service capability of cultural services includes promoting the construction of smart library system and public cultural cloud. Up to now, in addition to the national public cultural cloud, there are public cultural clouds in more than 200 places in China, with a total resource of more than 1530TB, which is conducive to reading and popularizing art for all.

Systematic protection of intangible cultural heritage is an important aspect of building a strong cultural country. Up to now, there are more than 100,000 non-legacy representative projects at all levels in China, including 1,557 national non-legacy representative projects, and more than 90,000 representative inheritors at all levels, including 3,062 national non-legacy representative inheritors. At the same time, a total of 43 projects are included in UNESCO’s non-legacy list and roster. Lu Yingchuan introduced that in order to protect and inherit the intangible heritage, the Ministry of Culture and Tourism will continue to exert efforts in policies and regulations system, directory system, theoretical research system, talent team system, communication and promotion system, heritage experience facilities construction and digital protection in accordance with the requirements of systematic protection, so as to protect and inherit the intangible heritage in a down-to-earth manner.

Source: Website of State Supervision Commission of Central Commission for Discipline Inspection

The fashion circle can always give people some unexpected surprises, especially in the show, all kinds of wonderful shapes are always emerging one after another, either clothes are worn upside down or garbage bags are worn on the body. The recent beggar fashion show has already caught fire in the fashion circle.

In the impression of many people, beggar style is a particularly casual, uninhibited and personalized dressing style, but this time the show is like a real "beggar" walking on the runway. I really don’t feel beautiful about such strange clothes. Maybe I have no aesthetic cells.

This reminds me of Brother Sharp 10 years ago. It turns out that he is the originator.

People’s Daily Online, Beijing, December 11 (Reporter Li Qiaochu) On December 11, data released by the China Automobile Association showed that in November this year, China’s automobile production and sales were 3.093 million and 2.97 million respectively, up 7% and 4.1% from the previous month and 29.4% and 27.4% from the same period last year. Among them, the production and sales of new energy vehicles were 1.074 million and 1.026 million respectively, up by 39.2% and 30% respectively, and the market share reached 34.5%.

According to the China Automobile Association, in November this year, the automobile market continued to be hot. With the help of the "double 11" promotion and other consumer waves, the demand for car purchase was further released, and the market performance continued to improve and exceeded expectations. In November, both automobile production and sales increased year-on-year, passenger cars continued their good trend, commercial vehicles maintained rapid growth, and new energy vehicles and automobile exports led the industry growth. With the continuous appearance of the policy effect, auto shows and promotional activities in various places continue to exert their strength, and the final sprint of enterprises in the last month, it is expected that the auto market will continue to improve in December, reappearing the phenomenon of "jumping tail" at the end of the year. Automobile production and sales are expected to hit a record high throughout the year, exceeding the expected annual forecast target.

Source: People’s Network

At 3: 45 am on November 2nd, Beijing time, in the fourth round of the 2023-24 English League Cup, Chelsea played against Blackburn Rovers at home. In the first half, badia Hiller opened the record for Chelsea; In the second half, Sterling scored to expand the score. In the end, Chelsea beat Blackburn Rovers 2-0 at home and advanced to the quarterfinals of the Carling Cup.

In the 7th minute, Malkin took the ball to the right and cut inside. His left foot missed the right column. In the 10th minute, Sterling broke into the left of the restricted area with the ball, and fell to the ground after physical contact with his opponent. The referee didn’t give a penalty.

In the 16th minute, Rees-James received a pass from his teammates, got the ball from the right side of the penalty area and pushed it from the bottom at a small angle, which was confiscated by Blackburn Rovers goalkeeper. In the 24th minute, Reese James made a long-range shot from the right at the front of the restricted area, and the ball slipped and missed the left column.

In the 26th minute, Enzo Fernandez took the ball from the left at the front of the restricted area and made a low shot. Blackburn Rovers goalkeeper fell to the ground and saved the ball.

In the 30th minute, Gallagher crossed the ball from the bottom line on the right side of the penalty area, Blackburn Rovers goalkeeper hit the ball out of the penalty area with one hand, and badia Hiller scored a goal at the front of the penalty area, with Chelsea leading 1-0!

In the 35th minute, Palmer cut into the right at the front of the restricted area, and his left foot shot was confiscated by Blackburn Rovers goalkeeper. In the 37th minute, Blackburn Rovers’ right cross hit Negara Geer’s arm in the restricted area, and the referee didn’t make a penalty.

At the end of the first half, Chelsea entered the halftime with a 1-0 lead.

In the second half, it was easy to fight again. In the 51st minute, Enzo Fernandez shot high from the top of the restricted area. In the 57th minute, Enzo Fernandez made another long-range shot from a similar position, and this time the ball was confiscated by Blackburn Rovers goalkeeper.

In the 59th minute, Palmer broke the ball from the opponent’s foot on the left in the frontcourt and sent a straight plug. Sterling took the ball into the penalty area and kicked the door. The ball jumped into the far corner and Chelsea led 2-0!

In the 61st minute, Chelsea made two substitutions, Colwill and Gustavo came out and replaced Reese James and goal hero badia Hiller. In the 67th minute, Sterling broke into the restricted area and made a cross on the left. Jaakson pushed the ball high near the penalty spot.

In the 75th minute, Gallagher took the ball to the left in front of the restricted area, and his foot missed the far post. In the 76th minute, Chelsea made another substitution, and caycedo came out and replaced Nicola Jaakson.

In the 85th minute, Sterling hit the door at a small angle with the ball on the right side of the restricted area, and the ball slipped past. In the 87th minute, Chelsea made the last two substitutions. Madueke and matos came out and replaced Palmer and Enzo Fernandez. In the 93rd minute, Gustavo volleyed from the right side of the restricted area and missed the far post.

Soon after, the game ended. Finally, Chelsea beat Blackburn Rovers 2-0 at home and advanced to the quarterfinals of the Carling Cup.

The lineup of both sides:

Come on, let’s go rock climbing. ]
[Rock climbing, you are 60 years old, can you still rock climbing? ]
[This exercise is relatively large, which is more beneficial to your health ~]
[That’s where you are wrong. Although exercise is very important, only exercise that suits your age is good for your health. ]
[and this statement? Then tell me, how does sports distinguish age groups? ]
[Ok, listen to me and tell you, this 60-year-old should exercise slowly …]
In recent years, the fitness craze has swept all ages.From the eighties to the eighties, Grandpa Muscle became a online celebrity, and from the young college students, everyone basically began to pay attention to sports.

In fact, people of different ages have suitable sports, different ages and physical qualities, and the key exercises they need are naturally different, so they need to choose appropriate and correct sports. For those who insist on exercise, the body will gain a lot of benefits imperceptibly.

Energetic:People who exercise regularly will give people an energetic and energetic look. As we all know, exercise accelerates the metabolic rate. In fact, not only during exercise, but also within 12 hours after exercise,The rate of metabolism will also be accelerated, thus keeping people full of vitality.

Improve sleep quality and improve cardiopulmonary function;When exercising,It can indirectly exercise the heart and lungs, thus improving the cardiopulmonary function and reducing the probability of heart and lung diseases.. In addition, people who exercise regularly are less likely to suffer from insomnia, because exercise can effectively promote sleep and improve sleep quality.

Burn fat and keep weight:For beauty lovers, exercise is a good way to keep weight and lose weight.During exercise, fat is burned, calories are consumed, and weight naturally becomes lighter.

Enhance resistance:Exercise can promote blood circulation, enhance lymphatic flow, and help muscle contraction, thus effectively improving resistance and maintaining good health. People who exercise regularly are less likely to be infected during the flu season.

Release emotional stress:During exercise, the body will release a lot of indophenol, which is a substance that can ease the mood and make the mood calm. Therefore, exercise is an effective way to release emotional stress. If you encounter setbacks in the near future and have bad emotions, you may wish to exercise and get rid of them.

There are thousands of sports, which one is suitable for you? Actually, luckExercise is also divided into different age groups. People of different ages have different suitable sports. Only by choosing the right sports can we get the greatest benefits.

Children:What is the most suitable exercise for children?Ball games, swimming and other sports that can exercise various muscle groups.Experiencing new sports is full of fun for children, and showing more strength in sports is also something that children are proud of. In ball games, whether it is football or badminton, it can improve children’s teamwork ability. In addition, they can also promote bone growth and enhance their immunity through exercise.

Youth:People of this age group are more suitable.Rock climbing, ball games, sprints and other sports that can strengthen muscles and bones. Because youth is an important period for shaping bones and body shape, you should exercise at least three days a week and at least 30 minutes a day. While insisting on moderate-intensity sports such as ball games and sprints, you can also supplement strength training such as rock climbing and push-ups to train local muscles in a targeted manner.

Middle age:At this stage, the intensity of crowd exercise does not need to be increased, but enough exercise should be ensured.Ensure at least 150 minutes of exercise every week, and you can choose cycling, swimming or jogging.And carry out targeted strength training for body muscles to ensure muscle strength.

Middle-aged and elderly:After the age of 65, it is necessary to appropriately reduce the intensity of exercise and try to choose.Low-intensity sports such as walking, Ba Duan Jin or Tai Ji Chuan.. This is because the middle-aged and elderly people will have some health problems, such as calcium loss, which is prone to fractures. If they do high-intensity exercise, they are prone to accidents. Middle-aged and elderly people should exercise for the purpose of physical fitness and health care and do what they can.

In fact, no matter what age group people are, they should do warm-up exercises before exercise to ensure that there will be no accidents during exercise.

Warm-up exercise before exercise can make the body "ready" and avoid problems such as muscle strain, joint injury and ligament strain during exercise. So, what should you do to warm up?

In-situ leg lifts:Hold your head high, keep your eyes on the front, relax your body, raise your legs, swing your arms naturally, and alternate your legs.

Thoracoforearm rotation:Hold your head high, bend your body slowly, straighten your arms until you can touch your toes, and alternate your hands.

In-situ aerobics:Feet shoulder-width apart, jump up gently, put your hands over your head, and spread your legs naturally.

Leg press lunge:Hands akimbo, lunge posture, center of gravity between legs.

Adhere to scientific and effective sports,It can not only strengthen the body, but also effectively reduce the aging rate of the body.Starting from tomorrow, let’s move!

References:

[1] "Preparation before fitness, five simple and practical warm-up exercises to avoid physical injury! Network Planet. 2018-02-01

[2] "Table of the Best Exercise Stages of the Human Body, What kind of exercise do you do at what age?" .2019-05-13

[3] There are so many benefits of sports, how many do you know? Xi ‘an Brothers Move. 2018-04-25

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