![](/upload/album/94/b5/07/f4f147e93035vztnT4P8.jpeg)
动作
坐在地板上,双腿伸直在身前。
将右脚放在左膝盖旁边,然后交叉,这样右脚就位于左侧膝盖的另一侧。
弯曲左膝,将左脚跟放在右臀旁边。
转向弯曲的腿,将左手放在右侧。将右手放在身后。
继续尽可能安全地向右转向。
正常呼吸并保持一段时间。
返回到起始位置并对左侧执行完全相同的操作。
两[
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![](/upload/album/96/76/b2/7004c8371946iYNuo0As.jpeg)
动作
起始姿势:平躺在地板上,双臂放在身体两侧。弯曲膝盖直到大约45度。将双腿抬起,直到膝盖超过腰部。控制运动。暂停1秒,感受臀部和腹肌的收缩。
结束姿势:缓慢下降,保持45度弯曲,直到脚后跟离地1英寸。暂停1秒。
标准
第1级:2组,每组10个
第2级:2组,每组20个
第3级:3组,每组30个
组间休息2-3[
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)
原则1:不批评、不责备、不抱怨(如果你想采集蜂蜜,别踢翻了蜂巢)
原则2:给予真诚的赞赏与感谢(与人相处的诀窍)
原则3:引发他人心中的渴望(能这么做的,世人必与他在一起;若不能这么做,则注定终身寂寞)
原则4:真诚的关心他
原则5:经常微笑(留下好的第一印象)
原则6:记住他人的姓名(姓名对任何人,都是悦耳的语[
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![](/upload/album/40/dd/a0/b97568f69509TAx1fmKs.jpeg)
材料
(1)花生300克
(2)盐半小勺
做法
(1)花生洗净控干,撒盐拌匀
(2)2次2分钟
(3)3-5次,1分钟,摊平晾凉。
!!烤到花生米微黄即可,不要过了。
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![](/upload/album/39/26/da/bebc84a20957SkcZiLgc.jpeg)
什么是HSA健康储蓄账户?
HSA即HealthSavingAccount「健康储蓄账户」
开设HSA的条件
开设HSA需要满足以下条件:
你的健康保险必须是HighDeductibleHealthInsurancePlan「高自付」型。短期医保不算!
你不可拥有其他非HDHP的医疗保险。牙医保险、眼科保险不算。
你没有Medicare/Medicaid。
报税时你不是其他人的dependent。
年龄在65岁以下。
什[
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![](/upload/album/ad/f8/ba/5eddac932683PyxhzpnK.jpeg)
老妈今年85+,同年龄的婆婆已经需要坐轮椅了,老妈仍是健步如飞。
85+的老妈摄于南京(10/18/2023)
秘密何在?
那就是打坐!
老妈从58岁开始练习莲花坐,直到现在!
每天打坐!
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![](/upload/album/ba/b7/d1/acff2f6e2673Rzpu9J0V.jpeg)
什么是长期护理(longtermcare)?一句话,就是长期生活不能自理,需要人照顾。谁需要用长期护理呢?因为疾病、伤残和功能衰退,又或者是有认知障碍(阿兹海默症:又称老年痴呆),当一个人无法做6个日常活动中的2个,就需要长期护理。这6个日常活动分别是:吃饭,穿衣,洗澡,行动,如厕,控制大小便。为什么说长期护理会是一个很大的破财风险呢?主要有3大原因:[
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![](/upload/album/b8/4d/ba/09fe99e39342n9Sm27Q2.jpeg)
(1)番茄
番茄中含有丰富的茄红素。茄红素的抗氧化能力是维他命C的20倍,可以说是抗氧化的超强“战斗机”。而茄红素是令番茄红得鲜艳的物质,所以挑愈红的番茄吃,便能吸收愈多的茄红素。
番茄应怎样食用才能对抗氧化更有效呢?那便是熟吃。虽然经烹调或加工过的番茄(番茄酱、番茄汁、罐装番茄)所含的维他命C会遭到破坏,但是茄红[
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![](/upload/album/d0/1d/fa/c2a8887423142nEpflTQ.jpeg)
什么是抗氧化?
要知道什么是抗氧化,首先我们得知道什么是氧化。比如说,铁生锈就是一个氧化过程。
人体因为与外界的持续接触,包括呼吸(氧化反应)、外界污染、放射线照射等因素不断的在人体体内产生自由基。
自由基可能导致心脏病、癌症及其他疾病。
皮肤上自由基过多,会使肌肤缺失弹性,肤色也会变得暗沉。
为什么[
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![](/upload/album/44/f6/67/243d40596102pZ5mJkxL.jpeg)
A=均衡饮食GoodNutritionB=力量训练WeightTraining(e.g.liftingorbarre)C=有氧运动CardioTraining(e.g.run)D=瑜伽FlexibilityTraining(e.g.yoga)E=健康又健美ExcellentHealthandGreatPhysique[
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