长假怎么吃怎么睡？医生帮你总结了！
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">十一长假</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">有人旅游，有人会友，有人宅家</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">长假怎么吃、怎么睡？</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">收好这些<span style="color: black;">大夫</span>总结的健康秘笈</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">假期怎么吃：做好5点，远离痛风</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">假期<span style="color: black;">时期</span>，人们吃喝玩乐睡，沉浸在美好的假期里。饕餮大餐、举杯畅饮，<span style="color: black;">一般</span>是节日<span style="color: black;">必须</span>。<span style="color: black;">然则</span>，<span style="color: black;">肥壮</span>会<span style="color: black;">诱发</span>和加重高血压、糖尿病、高血脂等<span style="color: black;">疾患</span>，这些<span style="color: black;">疾患</span>都可能诱导痛风<span style="color: black;">爆发</span>。可见，预防痛风<span style="color: black;">爆发</span>的<span style="color: black;">第1</span>步是管住嘴。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">1. 吃饭八分饱</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">意见</span>吃饭只吃八分饱。清淡<span style="color: black;">膳食</span>，<span style="color: black;">膳食</span>不要偏咸、不要太油腻，戒辛辣、烧烤食品。<span style="color: black;">夜晚</span>8点后不<span style="color: black;">意见</span><span style="color: black;">摄食</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2. <span style="color: black;">重视</span>保持饮水</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">每日饮水量2000~3000毫升，保持尿量在2000毫升以上，以促进尿酸排泄，预防尿酸盐沉积。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">3. 多吃<span style="color: black;">鲜嫩</span>蔬果+乳制品</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">多吃<span style="color: black;">鲜嫩</span>蔬菜、<span style="color: black;">果蔬</span>，能促进尿酸排出，降低<span style="color: black;">身体</span>的尿酸浓度。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">同期</span>适当摄入蛋白质，以植物蛋白为主，动物蛋白可<span style="color: black;">选择</span>牛奶、奶酪和鸡蛋，<span style="color: black;">每日</span>以不超过2个鸡蛋为宜。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">4. 少吃高嘌呤<span style="color: black;">食品</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">戒烟限酒：尤其不<span style="color: black;">意见</span>喝啤酒、白酒等含酒精饮料，<span style="color: black;">尤其</span>在急性期。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">戒食或少食动物内脏类<span style="color: black;">食品</span>：如肠、肾、肝、腰、心、脑、脾等。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">戒食或少食海<span style="color: black;">制品</span>：海虾、海蟹、贝壳类海鲜、带鱼、沙丁鱼、鲱鱼等。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">少<span style="color: black;">摄食</span>的鱼类：草鱼、鲤鱼、黄鳝、鲈鱼、鳕鱼、海蜇、海参等。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">少<span style="color: black;">摄食</span>的汤类：浓肉汤、火锅汤、鸡汤、老火汤，以及<span style="color: black;">各样</span>化学合成调味品。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">5. 这些饮料不宜喝</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">可乐、橙汁、苹果汁及刺激性饮料，尤其是甜饮料（热量高、糖浆多、添加剂多）。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">6. 少吃果糖高的蔬果</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">果蔬</span>优选：樱桃、西瓜、苹果、香蕉、橘、梨、桃等。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">少吃的<span style="color: black;">果蔬</span>：荔枝、龙眼、菠萝、波罗蜜、葡萄、鲜枣。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">含嘌呤多的蔬菜：菠菜、蘑菇、扁豆、豌豆、龙须菜、芹菜、菜花等。可<span style="color: black;">摄食</span>，但不要<span style="color: black;">摄食</span>太多。尤其不<span style="color: black;">意见</span>过量<span style="color: black;">摄食</span><span style="color: black;">番茄</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">假期怎么睡：</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">睡<span style="color: black;">欠好</span>学会"换枕头"，出门带个U型枕</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">正确的睡姿应该是舒适且保持脊柱自然曲度的姿势。<span style="color: black;">一般</span><span style="color: black;">来讲</span>，仰卧位是大<span style="color: black;">都数</span>人的最佳<span style="color: black;">选取</span>。<span style="color: black;">倘若</span>不习惯仰卧位，<span style="color: black;">亦</span><span style="color: black;">能够</span><span style="color: black;">选取</span>侧卧位。无论哪种睡姿，<span style="color: black;">大众</span>在<span style="color: black;">睡觉</span>过程中应保持“双耳-双肩-双髋”对齐。<span style="color: black;">因此呢</span>，<span style="color: black;">区别</span>的睡姿可搭配<span style="color: black;">区别</span>的枕头<span style="color: black;">安置</span><span style="color: black;">办法</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">仰卧位</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">仰卧位时，<span style="color: black;">大众</span>应将枕头<span style="color: black;">安置</span>于<span style="color: black;">全部</span>颈椎的后侧，以起到支撑<span style="color: black;">功效</span>。<span style="color: black;">非常多</span>人在仰卧位时，腰部和床的空隙过大，<span style="color: black;">引起</span>身体<span style="color: black;">没法</span>放松。这类人群<span style="color: black;">能够</span>在膝盖下方垫一个枕头，以减少脊椎压力，并支撑背部的自然曲线。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">侧卧位</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">侧卧位时，<span style="color: black;">大众</span><span style="color: black;">能够</span>在双膝间夹一个硬枕，<span style="color: black;">保准</span>骨盆和腰椎<span style="color: black;">处在</span>中立位，<span style="color: black;">以避免</span>上侧髋关节<span style="color: black;">周边</span>的组织被过度牵拉。<span style="color: black;">另一</span>，<span style="color: black;">大众</span>可在腰部下方<span style="color: black;">安置</span>一个枕头，以起到支撑脊柱的<span style="color: black;">功效</span>。<span style="color: black;">同期</span>，<span style="color: black;">大众</span>在侧卧位时，<span style="color: black;">能够</span>将膝盖微微弯曲，<span style="color: black;">这般</span><span style="color: black;">亦</span>能减小腰部压力。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">俯卧位</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">俯卧位可能会<span style="color: black;">引起</span>腰椎错位，<span style="color: black;">因此呢</span>，<span style="color: black;">大众</span>应<span style="color: black;">尽可能</span>避免这种睡姿。而习惯俯卧位的人，<span style="color: black;">能够</span>在腹部和骨盆区域<span style="color: black;">安置</span>扁平的枕头，且头部的枕头应该小而扁，或不<span style="color: black;">运用</span>枕头。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">另外</span>，在车上睡觉时，最好用U型枕垫一下脖子，自然地靠在上面睡，保持颈椎的自然弯曲，对<span style="color: black;">守护</span>颈椎有<span style="color: black;">必定</span>的<span style="color: black;">功效</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">倘若</span>本身就有颈椎病的人，<span style="color: black;">尤其</span>是脊髓型颈椎病的病人，要在车上睡觉，<span style="color: black;">必定</span>要戴好颈围，这样能够保持颈椎的正常位置，遇到突发<span style="color: black;">情况</span>时，<span style="color: black;">亦</span>能起到很好的缓冲<span style="color: black;">功效</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">部分人在结束“特种兵”式旅游后，会<span style="color: black;">显现</span>旅游<span style="color: black;">副作用</span>——脚后跟痛。而长途跋涉<span style="color: black;">导致</span>的脚后跟痛，多半是足底筋膜炎<span style="color: black;">引起</span>。<span style="color: black;">因此呢</span>“特种兵”式旅游有<span style="color: black;">危害</span>，<span style="color: black;">意见</span>量力而行。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">假期适合<span style="color: black;">选取</span>强度小的有氧运动</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">假期<span style="color: black;">时期</span>，运动<span style="color: black;">亦</span><span style="color: black;">不可</span>停。<span style="color: black;">重点</span><span style="color: black;">重视</span>的是，<span style="color: black;">平常</span>运动以不剧烈、强度小的有氧运动为主（<span style="color: black;">例如</span>散步、慢跑、太极拳、健身操、骑车及游泳等），<span style="color: black;">通常</span>每周应<span style="color: black;">保持</span>有氧运动3～5次，每次以30分钟为宜。<span style="color: black;">另一</span>，在运动的过程中，<span style="color: black;">必定</span>要<span style="color: black;">重视</span><span style="color: black;">弥补</span>水分。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">另外</span>，假期<span style="color: black;">非常多</span>人<span style="color: black;">爱好</span>相约爬山，<span style="color: black;">意见</span>爬山时要量力而行。上山时人的膝盖需要来回地屈伸，山路越陡峭，对膝关节的磨损就越大，<span style="color: black;">因此</span>登高爬山时千万不要逞能，<span style="color: black;">能够</span><span style="color: black;">休憩</span>一下再继续。而关节炎及腰椎间盘<span style="color: black;">明显</span><span style="color: black;">病人</span>、有间歇性跛行者、严重的骨质疏松症<span style="color: black;">病人</span>等都不<span style="color: black;">意见</span>爬山。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">综合健康中国、人民网科普、健康时报等</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">源自</span>： 扬子名医团</p>
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