一日之计在于晨
晨起后的这段时间是养生的“黄金时间”
但你知道吗？
喝水、如厕、吃早餐
这看似简单的三个动作
暗藏健康密码
做对了能防病
做错了可能伤身
01 晨起喝水
好习惯：
晨起小口慢饮300ml温白开水，可稀释血液、降低血栓风险，从而预防中风。
坏习惯：
蜂蜜中 70%以上的成分其实都是糖，主要以果糖为主，晨起后直接喝蜂蜜水，容易使人体血糖浓度上升，对一些ink data-widget="link" data-label="糖尿病" data-link="https://www.sogou.com/tx?bddn=8067508597901328&sourceid=1_00_10&query=糖尿病" data-machine="pseudo_tag_insert_qb_word">糖尿病ink>患者十分不利。
晨起如果喝淡盐水，容易使一天内盐的总摄入量超标，使患骨质疏松症、ntext="6JyC6Jyc5rC06JyC6Jyc5LitIDcwJeS7peS4iueahOaIkOWIhuWFtuWunumDveaYr+ezlu+8jOS4u+imgeS7peaenOezluS4uuS4u++8jOaZqOi1t+WQjuebtOaOpeWWneicguicnOawtO+8jOWuueaYk+S9v+S6uuS9k+ihgOezlua1k+W6puS4iuWNh++8jOWvueS4gOS6m+ezluWwv+eXheaCo+iAheWNgeWIhuS4jeWIqeOAguWWnea3oeebkOawtOaZqOi1t+WmguaenOWWnea3oeebkOawtO+8jOWuueaYk+S9v+S4gOWkqeWGheebkOeahOaAu+aRhOWFpemHj+i2heagh++8jOS9v+aCo+mqqOi0qOeWj+advueXh+OAgQ==" subsequent_context="562J55a+55eF55qE6aOO6Zmp5aKe5Yqg44CC6YOo5YiG5Lq65pep6LW35ZCO5Zad6JyC6Jyc5rC05piv5Li65LqG5ram6IKg6YCa5L6/77yM5L2G5a6e6ZmF5LiK6JyC6Jyc5rC05ram6IKg6YCa5L6/55qE5pWI5p6c5LuF5a+55p6c57OW5LiN6ICQ5Y+X5Lq6576k5pyJ5pWI77yM6L+Z57G75Lq6576k5pGE5YWl5p6c57OW5ZCO77yM6IKg6YGT6I+M576k5Lya5aSx6LCD77yM5Y+v6IO95Lya5Ye6546w5b6I5b+r5o6S5L6/5oiW5o6S5L6/5qyh5pWw5aKe5aSa562J5oOF5Ya177yM5L2G6L+Z5bm25LiN5piv55yf5q2j55qE5ram" 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qqcom_pc_href="qqnews://article_9528?act=ai_chat&vertical_card_type=ai&vertical_card_desc=%E9%AB%98%E8%A1%80%E5%8E%8B&jumpinfo=%7B%22scene%22%3A%22algo_scribe_words%22%2C%22sentence%22%3A%22%E9%AB%98%E8%A1%80%E5%8E%8B%22%2C%22sentenceContext%22%3A%22%E8%9C%82%E8%9C%9C%E6%B0%B4%E8%9C%82%E8%9C%9C%E4%B8%AD+70%25%E4%BB%A5%E4%B8%8A%E7%9A%84%E6%88%90%E5%88%86%E5%85%B6%E5%AE%9E%E9%83%BD%E6%98%AF%E7%B3%96%EF%BC%8C%E4%B8%BB%E8%A6%81%E4%BB%A5%E6%9E%9C%E7%B3%96%E4%B8%BA%E4%B8%BB%EF%BC%8C%E6%99%A8%E8%B5%B7%E5%90%8E%E7%9B%B4%E6%8E%A5%E5%96%9D%E8%9C%82%E8%9C%9C%E6%B0%B4%EF%BC%8C%E5%AE%B9%E6%98%93%E4%BD%BF%E4%BA%BA%E4%BD%93%E8%A1%80%E7%B3%96%E6%B5%93%E5%BA%A6%E4%B8%8A%E5%8D%87%EF%BC%8C%E5%AF%B9%E4%B8%80%E4%BA%9B%E7%B3%96%E5%B0%BF%E7%97%85%E6%82%A3%E8%80%85%E5%8D%81%E5%88%86%E4%B8%8D%E5%88%A9%E3%80%82%E5%96%9D%E6%B7%A1%E7%9B%90%E6%B0%B4%E6%99%A8%E8%B5%B7%E5%A6%82%E6%9E%9C%E5%96%9D%E6%B7%A1%E7%9B%90%E6%B0%B4%EF%BC%8C%E5%AE%B9%E6%98%93%E4%BD%BF%E4%B8%80%E5%A4%A9%E5%86%85%E7%9B%90%E7%9A%84%E6%80%BB%E6%91%84%E5%85%A5%E9%87%8F%E8%B6%85%E6%A0%87%EF%BC%8C%E4%BD%BF%E6%82%A3%E9%AA%A8%E8%B4%A8%E7%96%8F%E6%9D%BE%E7%97%87%E3%80%81%7B%E9%AB%98%E8%A1%80%E5%8E%8B%7D%E7%AD%89%E7%96%BE%E7%97%85%E7%9A%84%E9%A3%8E%E9%99%A9%E5%A2%9E%E5%8A%A0%E3%80%82%E9%83%A8%E5%88%86%E4%BA%BA%E6%97%A9%E8%B5%B7%E5%90%8E%E5%96%9D%E8%9C%82%E8%9C%9C%E6%B0%B4%E6%98%AF%E4%B8%BA%E4%BA%86%E6%B6%A6%E8%82%A0%E9%80%9A%E4%BE%BF%EF%BC%8C%E4%BD%86%E5%AE%9E%E9%99%85%E4%B8%8A%E8%9C%82%E8%9C%9C%E6%B0%B4%E6%B6%A6%E8%82%A0%E9%80%9A%E4%BE%BF%E7%9A%84%E6%95%88%E6%9E%9C%E4%BB%85%E5%AF%B9%E6%9E%9C%E7%B3%96%E4%B8%8D%E8%80%90%E5%8F%97%E4%BA%BA%E7%BE%A4%E6%9C%89%E6%95%88%EF%BC%8C%E8%BF%99%E7%B1%BB%E4%BA%BA%E7%BE%A4%E6%91%84%E5%85%A5%E6%9E%9C%E7%B3%96%E5%90%8E%EF%BC%8C%E8%82%A0%E9%81%93%E8%8F%8C%E7%BE%A4%E4%BC%9A%E5%A4%B1%E8%B0%83%EF%BC%8C%E5%8F%AF%E8%83%BD%E4%BC%9A%E5%87%BA%E7%8E%B0%E5%BE%88%E5%BF%AB%E6%8E%92%E4%BE%BF%E6%88%96%E6%8E%92%E4%BE%BF%E6%AC%A1%E6%95%B0%E5%A2%9E%E5%A4%9A%E7%AD%89%E6%83%85%E5%86%B5%EF%BC%8C%E4%BD%86%E8%BF%99%E5%B9%B6%E4%B8%8D%E6%98%AF%E7%9C%9F%E6%AD%A3%E7%9A%84%E6%B6%A6%22%2C%22source%22%3A%22article_sharepage_scribewords%22%7D">高血压等疾病的风险增加。
部分人早起后喝蜂蜜水是为了润肠通便，但实际上蜂蜜水润肠通便的效果仅对果糖不耐受人群有效，这类人群摄入果糖后，肠道菌群会失调，可能会出现很快排便或排便次数增多等情况，但这并不是真正的润肠通便，时间一长，反而对健康不利。
02 晨起如厕
好习惯：排便时集中注意力，不干别的事情，专心排便，每次排便时间不超过10分钟。
早上起床后的起立反射，有利于促进大肠运动和产生便意，因此早上起床后是大肠活动较为活跃的时间点，不少人会在此时尝试排便，这样做是对的，及时排便能减少毒素吸收，降低肠道炎症及肠癌风险。
坏习惯：不少人习惯在排便时玩手机、读书看报，这种做法是错误的，排便超过10分钟，久蹲易引发痔疮。排便时也不应过于用力，特别是老年人群，否则可能会出现ink data-widget="link" data-label="猝死" data-link="https://www.sogou.com/tx?bddn=8067508597901328&sourceid=1_00_10&query=猝死" data-machine="pseudo_tag_insert_qb_word">猝死ink>、脑血管破裂等意外。
03 晨起进食
好习惯：晨起吃早餐。
2023年发表在《自然·通讯》上的一项研究发现，8:00前吃完早饭，20:00前吃完晚饭，具有预防心血管疾病的作用；9:00后吃早饭，21:00后吃晚饭，则与更高的心血管疾病风险有关。
此外，2023年发表在《国际流行病学杂志》上的一项研究也显示，相比于习惯性8:00前吃早餐的参与者，9:00后才吃早餐的参与者，患ntext="77ybOTowMOWQjuWQg+aXqemlre+8jDIxOjAw5ZCO5ZCD5pma6aWt77yM5YiZ5LiO5pu06auY55qE5b+D6KGA566h55a+55eF6aOO6Zmp5pyJ5YWz44CC5q2k5aSW77yMMjAyM+W5tOWPkeihqOWcqOOAiuWbvemZhea1geihjOeXheWtpuadguW/l+OAi+S4iueahOS4gOmhueeglOeptuS5n+aYvuekuu+8jOebuOavlOS6juS5oOaDr+aApzg6MDDliY3lkIPml6nppJDnmoTlj4LkuI7ogIXvvIw5OjAw5ZCO5omN5ZCD5pep6aSQ55qE5Y+C5LiO6ICF77yM5oKj" subsequent_context="55qE5qaC546H6auY5Ye6NTkl44CC5Z2P5Lmg5oOv77ya6ZW/5pyf5LiN5ZCD5pep6aSQ44CC5a+55LqO5LiK54+t44CB5LiK5a2m55qE5Lq65p2l6K+077yM5pep5LiK5pe26Ze057Sn5byg77yM5pyJ55qE5Lq65Li65LqG5aSa552h5LiA5Lya77yM5Y+v6IO95Lya6YCJ5oup5LiN5ZCD5pep6aSQ77yM5oiW6ICF5piv5Yiw5Y2V5L2N44CB5a2m5qCh5ZCO5YaN5ZCD5pep6aSQ77yM6L+Z56eN5YGa5rOV5Lya5aKe5Yqg5oKj6IOD55eF44CB6IOG57uT55+z55qE6aOO6Zmp77yM6L+Y5pyJ5Y+v6IO95Lya6YCg5oiQ6IKl" web_h5_href="qqnews://article_9528?act=ai_chat&vertical_card_type=ai&vertical_card_desc=2%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85&jumpinfo=%7B%22scene%22%3A%22algo_scribe_words%22%2C%22sentence%22%3A%222%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85%22%2C%22sentenceContext%22%3A%22%EF%BC%9B9%3A00%E5%90%8E%E5%90%83%E6%97%A9%E9%A5%AD%EF%BC%8C21%3A00%E5%90%8E%E5%90%83%E6%99%9A%E9%A5%AD%EF%BC%8C%E5%88%99%E4%B8%8E%E6%9B%B4%E9%AB%98%E7%9A%84%E5%BF%83%E8%A1%80%E7%AE%A1%E7%96%BE%E7%97%85%E9%A3%8E%E9%99%A9%E6%9C%89%E5%85%B3%E3%80%82%E6%AD%A4%E5%A4%96%EF%BC%8C2023%E5%B9%B4%E5%8F%91%E8%A1%A8%E5%9C%A8%E3%80%8A%E5%9B%BD%E9%99%85%E6%B5%81%E8%A1%8C%E7%97%85%E5%AD%A6%E6%9D%82%E5%BF%97%E3%80%8B%E4%B8%8A%E7%9A%84%E4%B8%80%E9%A1%B9%E7%A0%94%E7%A9%B6%E4%B9%9F%E6%98%BE%E7%A4%BA%EF%BC%8C%E7%9B%B8%E6%AF%94%E4%BA%8E%E4%B9%A0%E6%83%AF%E6%80%A78%3A00%E5%89%8D%E5%90%83%E6%97%A9%E9%A4%90%E7%9A%84%E5%8F%82%E4%B8%8E%E8%80%85%EF%BC%8C9%3A00%E5%90%8E%E6%89%8D%E5%90%83%E6%97%A9%E9%A4%90%E7%9A%84%E5%8F%82%E4%B8%8E%E8%80%85%EF%BC%8C%E6%82%A3%7B2%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85%7D%E7%9A%84%E6%A6%82%E7%8E%87%E9%AB%98%E5%87%BA59%25%E3%80%82%E5%9D%8F%E4%B9%A0%E6%83%AF%EF%BC%9A%E9%95%BF%E6%9C%9F%E4%B8%8D%E5%90%83%E6%97%A9%E9%A4%90%E3%80%82%E5%AF%B9%E4%BA%8E%E4%B8%8A%E7%8F%AD%E3%80%81%E4%B8%8A%E5%AD%A6%E7%9A%84%E4%BA%BA%E6%9D%A5%E8%AF%B4%EF%BC%8C%E6%97%A9%E4%B8%8A%E6%97%B6%E9%97%B4%E7%B4%A7%E5%BC%A0%EF%BC%8C%E6%9C%89%E7%9A%84%E4%BA%BA%E4%B8%BA%E4%BA%86%E5%A4%9A%E7%9D%A1%E4%B8%80%E4%BC%9A%EF%BC%8C%E5%8F%AF%E8%83%BD%E4%BC%9A%E9%80%89%E6%8B%A9%E4%B8%8D%E5%90%83%E6%97%A9%E9%A4%90%EF%BC%8C%E6%88%96%E8%80%85%E6%98%AF%E5%88%B0%E5%8D%95%E4%BD%8D%E3%80%81%E5%AD%A6%E6%A0%A1%E5%90%8E%E5%86%8D%E5%90%83%E6%97%A9%E9%A4%90%EF%BC%8C%E8%BF%99%E7%A7%8D%E5%81%9A%E6%B3%95%E4%BC%9A%E5%A2%9E%E5%8A%A0%E6%82%A3%E8%83%83%E7%97%85%E3%80%81%E8%83%86%E7%BB%93%E7%9F%B3%E7%9A%84%E9%A3%8E%E9%99%A9%EF%BC%8C%E8%BF%98%E6%9C%89%E5%8F%AF%E8%83%BD%E4%BC%9A%E9%80%A0%E6%88%90%E8%82%A5%22%2C%22source%22%3A%22article_sharepage_scribewords%22%7D" qqcom_pc_href="qqnews://article_9528?act=ai_chat&vertical_card_type=ai&vertical_card_desc=2%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85&jumpinfo=%7B%22scene%22%3A%22algo_scribe_words%22%2C%22sentence%22%3A%222%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85%22%2C%22sentenceContext%22%3A%22%EF%BC%9B9%3A00%E5%90%8E%E5%90%83%E6%97%A9%E9%A5%AD%EF%BC%8C21%3A00%E5%90%8E%E5%90%83%E6%99%9A%E9%A5%AD%EF%BC%8C%E5%88%99%E4%B8%8E%E6%9B%B4%E9%AB%98%E7%9A%84%E5%BF%83%E8%A1%80%E7%AE%A1%E7%96%BE%E7%97%85%E9%A3%8E%E9%99%A9%E6%9C%89%E5%85%B3%E3%80%82%E6%AD%A4%E5%A4%96%EF%BC%8C2023%E5%B9%B4%E5%8F%91%E8%A1%A8%E5%9C%A8%E3%80%8A%E5%9B%BD%E9%99%85%E6%B5%81%E8%A1%8C%E7%97%85%E5%AD%A6%E6%9D%82%E5%BF%97%E3%80%8B%E4%B8%8A%E7%9A%84%E4%B8%80%E9%A1%B9%E7%A0%94%E7%A9%B6%E4%B9%9F%E6%98%BE%E7%A4%BA%EF%BC%8C%E7%9B%B8%E6%AF%94%E4%BA%8E%E4%B9%A0%E6%83%AF%E6%80%A78%3A00%E5%89%8D%E5%90%83%E6%97%A9%E9%A4%90%E7%9A%84%E5%8F%82%E4%B8%8E%E8%80%85%EF%BC%8C9%3A00%E5%90%8E%E6%89%8D%E5%90%83%E6%97%A9%E9%A4%90%E7%9A%84%E5%8F%82%E4%B8%8E%E8%80%85%EF%BC%8C%E6%82%A3%7B2%E5%9E%8B%E7%B3%96%E5%B0%BF%E7%97%85%7D%E7%9A%84%E6%A6%82%E7%8E%87%E9%AB%98%E5%87%BA59%25%E3%80%82%E5%9D%8F%E4%B9%A0%E6%83%AF%EF%BC%9A%E9%95%BF%E6%9C%9F%E4%B8%8D%E5%90%83%E6%97%A9%E9%A4%90%E3%80%82%E5%AF%B9%E4%BA%8E%E4%B8%8A%E7%8F%AD%E3%80%81%E4%B8%8A%E5%AD%A6%E7%9A%84%E4%BA%BA%E6%9D%A5%E8%AF%B4%EF%BC%8C%E6%97%A9%E4%B8%8A%E6%97%B6%E9%97%B4%E7%B4%A7%E5%BC%A0%EF%BC%8C%E6%9C%89%E7%9A%84%E4%BA%BA%E4%B8%BA%E4%BA%86%E5%A4%9A%E7%9D%A1%E4%B8%80%E4%BC%9A%EF%BC%8C%E5%8F%AF%E8%83%BD%E4%BC%9A%E9%80%89%E6%8B%A9%E4%B8%8D%E5%90%83%E6%97%A9%E9%A4%90%EF%BC%8C%E6%88%96%E8%80%85%E6%98%AF%E5%88%B0%E5%8D%95%E4%BD%8D%E3%80%81%E5%AD%A6%E6%A0%A1%E5%90%8E%E5%86%8D%E5%90%83%E6%97%A9%E9%A4%90%EF%BC%8C%E8%BF%99%E7%A7%8D%E5%81%9A%E6%B3%95%E4%BC%9A%E5%A2%9E%E5%8A%A0%E6%82%A3%E8%83%83%E7%97%85%E3%80%81%E8%83%86%E7%BB%93%E7%9F%B3%E7%9A%84%E9%A3%8E%E9%99%A9%EF%BC%8C%E8%BF%98%E6%9C%89%E5%8F%AF%E8%83%BD%E4%BC%9A%E9%80%A0%E6%88%90%E8%82%A5%22%2C%22source%22%3A%22article_sharepage_scribewords%22%7D">2型糖尿病的概率高出59%。
坏习惯：长期不吃早餐。
对于上班、上学的人来说，早上时间紧张，有的人为了多睡一会，可能会选择不吃早餐，或者是到单位、学校后再吃早餐，这种做法会增加患胃病、ink data-widget="link" data-label="胆结石" data-link="https://www.sogou.com/tx?bddn=8067508597901328&sourceid=1_00_10&query=胆结石" data-machine="pseudo_tag_insert_qb_word">胆结石ink>的风险，还有可能会造成肥胖和认知能力下降。
04 晨起还要注意：不要起床过猛
人在睡觉时，大脑皮质处于休眠、抑制状态，各项生理功能维持着低速运转，代谢水平降低、心跳减慢、血压下降……刚睡醒时，这种“睡眠惯性”还会维持一小会儿，如果此时立马下床，容易引起大脑供血不足，可能会引发中风、猝死等意外。
尤其是老年人的椎间盘较松弛，突然由卧位变为立位，不仅容易扭伤腰背部，还可能影响神经系统。患有高血压、心脏病的老人如果突然改变体位，可能发生意外。
好习惯：
起床坚持“333”原则，即刚睡醒时，睁开眼在床上躺30秒，起来后坐30秒，坐到床边等30秒，然后再下床。
以上这些
你都记住了吗？
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