What impressed me most about studying in Japan was the country's fitness methods. Let me introduce you to Japanese health care methods, I hope it will be useful to you!

Recently, the Japanese have made new discoveries in health care. The old habit of drinking a glass of milk every day is being replaced by another kind of fruit with more nutritional value, and this fruit is blueberry, which is known as the "fruit queen".

Seeing Japanese Health Wisdom from Popular Eating Blueberries

In the 1920s, the average life expectancy of Japanese was only 45 years. In less than a century, Japan has become the oldest country in the world. Why?

"The longevity of Japanese people has a lot to do with their way of keeping in good health," said a medical doctor who has been to Japan.

It is understood that besides bathing, walking, paying attention to neatness and being good at adjusting stress, putting healthy and scientific eating habits into life is the most important factor. According to the survey data, the oil consumption of Japanese people is only 1/6 of that of European and American countries. At the same time, due to diet, the overall morbidity and mortality of hypertension, hyperlipidemia, obesity, arteriosclerosis, coronary heart disease and cancer in Japan are decreasing year by year.

Recently, drinking blueberries has become popular in Japan. The American Journal of Neuroscience reported that wild blueberries have a great anti-aging effect. Blueberries, because of their high nutritional value, have become the object of Japanese people's purchase for a time.

It is reported that the Japanese also dilute blueberries through scientific methods, making the nutrition easier to absorb and the taste better; At the same time, the Japanese also regard blueberries as the fruit of wisdom. Many young white-collar workers and students have changed from a glass of milk to a bag of blueberries every day.

Blueberry "anthocyanin", rewritten as "modern life disease"

With the acceleration of the pace of modern life and the strengthening of the sense of time and competition, many professional women appear wrinkles early under the pressure of life. Myopia is also common among teenagers and computer families, especially some heart diseases and decreased immunity, which are also increasing year by year.

In this regard, some nutrition experts said that these are "modern life diseases", and blueberries will undoubtedly become the new favorite of people in this period. According to the American magazine Health, more than 60 research associations jointly released the health effects of wild blueberries.

"The impact of blueberry on human health mainly comes from its highest anthocyanin content in fruits and vegetables." According to reports, anthocyanin is a pure natural anti-aging nutritional supplement, its antioxidant effect is 50 times higher than that of vitamin E and 200 times higher than that of vitamin C, and its bioavailability to human body is 100%.

Some nutrition experts pointed out that anthocyanins in blueberries can prevent premature wrinkles on the panel, and long-term consumption can make the panel smooth and elastic; Moreover, anthocyanins can also reduce eye fatigue and improve night vision ability, which is unmatched by many drugs; At the same time, for office workers and the elderly, anthocyanins can fight cancer, reduce heart disease, prevent brain aging and enhance human immunity.

"Blueberry anthocyanins may rewrite some modern people's life diseases!" Some experts have made such predictions.

"The First Bottle of Blueberry Popular Beverage in China" has brought health preservation into the "Anthocyanin Age" in advance.

"Since 2 1 century, the popularity of rare small berry health foods represented by blueberries in Europe, America, Japan and other countries has made the history of human health enter the anthocyanin era from the era of vitamin and antibiotic nutrition and health care represented by apples and other large fruits." A professor at a domestic nutrition research center pointed out.

Since 2000, the U.S. Department of Education has listed blueberries as a nutritious food for primary and secondary school students to protect their eyes. The American Center for Human Nutrition advises citizens to supplement 6 milligrams of anthocyanins every day.

China's blueberry industry started late, and the real artificial introduction began in the 1980s, and all aspects were still immature. However, it was recently learned from insiders that Wahaha, the largest beverage giant in China, took the lead in introducing the world's advanced production technology and launched blueberry iced black tea with juice content exceeding 5%.

In this regard, relevant experts pointed out that Wahaha's first bottle of blueberry beverage in China will undoubtedly make ordinary people drink blueberries, and with this blueberry beverage being fully rolled out throughout the country, China's medical care may enter the "anthocyanin era" ahead of schedule.

Fitness and weight loss methods in Japan

Reducing the number of meals will increase your weight!

Many people will reduce their appetite when they lose weight, right? But doing so will make the body feel hungry, and our body will send out a signal of insufficient energy, and then start to store energy. At this time, fat as an energy reserve will be accumulated! People who eat more can absorb calories better without gaining weight. On the contrary, if a person reduces the number of meals, body fat can increase by 600 grams after 28 days.

In short, it is best not to deliberately reduce your appetite when you lose weight. Our body will speed up its metabolism after eating, and then it will burn fat faster, making it easier to lose weight.

Jingzi's practice of dividing the number of meals into nine times can increase the time of burning fat in a day, which is very beneficial to shaping a slim figure.

What should I pay attention to when I eat more meals a day?

1, 5~6 meals a day is ideal.

Not eating at dinner time is one of the reasons for getting fat. You should eat it every three to four hours. People who can't eat at work can choose energy drinks to replenish energy and make their bodies not hungry.

2, the amount of food per meal should be reduced accordingly.

Even if you can increase the number of meals, you will still get fat if you are full at every meal. Adult women need to consume 2000 calories a day, increase or decrease their calorie intake according to their exercise and work conditions, and then divide them into 5~6 meals.

3. Try not to eat after 10 at night.

There is a protein called "BMAL 1" in human body, which can adjust the pace of life. BMAL 1 has the function of helping fat storage, and its amount changes with time. Therefore, if you eat more in BMAL 1, you will gain weight more easily. At night 10 to 2 o'clock, the number of BMAL 1 is more than 20 times that of daytime, so attention should be paid to diet control during this time.

The first meal

Breakfast is very important. A nutritious breakfast can not only promote metabolism, but also be a source of vitality for the day. So breakfast must be nutritious, and grain is a good choice. Eat coarse grain porridge, whole wheat bread, etc. You can add some fruit, an egg and a glass of milk. Let your breakfast be as rich as possible, and you will be full of energy from the morning.

The second meal

In the transition time between breakfast and lunch, make a small supplement. You can avoid overeating because you are too hungry at noon. Alleviate hunger and avoid the damage to mucosa caused by long-term gastric emptying. You can eat some nuts, peanuts, almonds or apples to make you feel full.

The third meal

Lunch plays a connecting role in a day, so it must be replenished adequately. At this time, the body is also tired, so you can choose some meat. Fish and lean meat with less fat are preferred, and you can eat more vegetables and beans. Staple food is also essential.

If you think lunch is too heavy, you can eat half of it first and leave the rest for dessert at 3 pm. But don't eat it at 65438+ 0-3 pm. Eating it when the small intestine is performed will interfere with endocrine and affect gastrointestinal digestion. But if you are hungry for lunch, eat the whole lunch.

The fourth meal

How can people in the office refuse afternoon tea? Choosing some light food in afternoon tea can relieve fatigue and is also the transition between lunch and dinner. At this time, you can eat some fruit or a bottle of yogurt.

If you eat two kinds of fruits every day, you shouldn't want to drink artificial junk drinks such as fruit and vegetable juice, because the nutrients you absorb from fruits are already complete and the food is still natural. Fruit must be eaten every day, at least one kind. However, if you only eat one kind, it is recommended to supplement vitamin C.

The fifth meal

The suggestion for dinner is very simple. The energy required after work has been reduced, and eating too much can easily lead to fat accumulation. Because these extra calories don't have enough time to consume. Porridge or light meals are the first choice. Just be full, you don't need to be full.

People who are used to eating starch can also eat whole wheat steamed bread with milk, with less than 400 calories. Eat some starch for dinner. As long as the calories are properly controlled, you won't get fat. If you don't eat starch during weight loss, you will lose weight faster at first, but it will reduce your basal metabolism and will soon encounter stagnation.

No.6 meal

It's not necessary, but you don't have to put up with it if you are hungry at night. You can brew milk cereal to calm your nerves and make you feel full.