Lose weight and eat slowly.
Dinji Nakamura, from the Nutrition Teaching and Research Department of Hamami University in Japan, found through a group of experiments on eating speed of men and women that slowing down eating speed can reduce weight. After food enters the human body, blood sugar will rise. When blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating. But when eating too fast, when the brain signals to stop eating, it often eats too much food, which leads to obesity. Therefore, dieters can achieve the goal of losing weight by chewing slowly.
The amino acids contained in vinegar can not only consume the fat in human body, but also make the metabolism of sugar and protein go smoothly. According to the research, obese people can lose about 3 kilograms per day with 1.5 ml-0.2 ml vinegar.
Honey water method:
Drink honey (a small amount) made of white vinegar and water when you are hungry every day, or eat a small amount of fruit properly, and you will lose more than ten kilograms in three days.
Honey+white vinegar:
The effective way to lose weight and beauty is to eat it according to the ratio of 1: 4 under the condition that the daily diet is unchanged.
Specific methods:
1, drink on an empty stomach 20 minutes before breakfast; 2. Drink immediately after lunch and dinner.
It is worth noting that when selecting white vinegar, it should be processed with rice, sorghum and soybeans. And try to avoid chemicals. At the same time, it is recommended not to use fruit vinegar, because fruit vinegar is health vinegar, so it is better to lose weight. At the same time, the ratio of honey to white vinegar can be adjusted according to personal needs. If you pay more attention to beauty, the proportion of honey can be increased appropriately.
Zaoshi lose weight
French medical scientists have found that eating before hunger is an effective way to lose weight. Insulin can regulate the absorption of sugar in the body, and also play a certain role in food transformation and fat accumulation. If people eat something before they are hungry, they can often control insulin secretion.
Fenshi lose weight
German nutritionists have developed a diet method that requires dieters not to eat certain foods at the same time when eating. For example, when people eat meat dishes with high protein and fat, they can eat some vegetables, but they can't drink beer or eat rice, bread and potato carbohydrates. It turns out that human body fat is composed of a variety of nutrients. When the human body eats high-protein food, it does not eat carbohydrate food, and the human body will not increase fat. It is reported that a woman with a height of 1.58m and a weight of 90kg lost weight by this method. In two months, she lost weight 17kg.
Lose weight with vinegar
In recent years, the United States has set off a craze to lose weight with vinegar. Experts believe that the amino acids contained in vinegar can not only consume body fat, but also make the metabolism of sugar and protein go smoothly and achieve good weight loss.
Eat: 1. Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe. 2. Sesame its "linseed oleic acid" can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close your legs. 3. Although bananas are high in calories, they are low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight. Apple contains unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema. 5. Alkaloids contained in red beans can increase the peristalsis of large intestine, promote urination and reduce constipation, thus removing lower body fat. 6. Papaya has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and the pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body. 7. Watermelon is a diuretic expert in raw fruit. Eating more can reduce the residual excess water in the body, and there is not much sugar in itself. Eating more will not make you fat. 8. Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body. 9. Grapefruit Everyone has long known that grapefruit is extremely low in calories, and it will not gain weight if you eat too much, but it turns out that it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
Hairy kiwi fruit is unremarkable at all, but it is a high-quality fruit with low calorie and 14 nutrients, especially the contents of vitamin C and calcium, ranking first in the fruit kingdom, and even winning the recommended daily intake of nutrition, which is very convenient for modern people who don't even have time to eat.
● 2 kiwis a day can help you sleep and calm your mood! !
For busy modern people, working professional women and night owls, anxiety, irritability and inattention often occur. If you lack calcium, you are more likely to have symptoms such as nervousness, indigestion and insomnia. Wu Jianxun, a doctor of traditional Chinese medicine in California, said that calcium can help nerve conduction, play a comfortable and calming role, and improve the quality of sleep. According to the research report of Dr. Paul Lahens, director of the Institute of Food Science at Rutgers University in the United States, Dr. Wu Jianxun suggested that eating two kiwifruits a day can supplement calcium, stimulate bile secretion in the liver and gallbladder, enhance food absorption and improve sleep quality.
● Rich in nutrition, the crown of fruit! !
According to Dr. Paul LaChance's research, in our usual diet, the calcium content of kiwifruit is twice that of grapefruit, six times that of apple, four times that of banana, seven times that of pasta, five times that of rice and 1.3 times that of green beans. For modern people who are often overnourished, obese, indigestion and osteoporosis, they can get enough calcium in a simple way.
● Beauty products
The modern beauty lovers are most concerned about vitamin C. The content of kiwifruit is more than twice that of oranges, and the recommended daily intake of nutrition is as high as 230%, which is 2.3 times that of vitamin C. Vitamin C is the main component of human collagen, which can not only enhance the activation of cells and promote metabolism, but also be an indispensable vitamin to resist stress. Nowadays, many people choose to supplement vitamin C tablets. Chen Xuee, a professor at the Institute of Food Nutrition at Duff University, suggested that they should eat more natural kiwifruit instead of synthetic drugs.
● If you want to lose weight, you must rely on it! !
In addition, the high unit dietary fiber of kiwifruit can not only promote gastrointestinal peristalsis, but also increase satiety. Combined with the low calorie of kiwifruit (only 45 calories), kiwifruit is the best choice for weight loss and nutrition, and it is a good way for night owls to balance nutrition and maintain physical strength.
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:
1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.
2. Supplement enough carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Dietary nutritional supplements for beginners
Dining arrangement: It is more suitable for beginners to adopt the "five-meal eclipse method". That is, eat five times a day, and the sum of five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%.
Diet composition: The diet formula of bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, making them the first choice for beginners. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
Eat more alkaline food: normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Vegetables, fruits and other alkaline foods can also supplement a variety of essential vitamins, supplement the loss of metabolism and sweating, and meet the needs of bodybuilding training.
Nutritional supplements for beginners
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. Only three basic types are introduced here.
Energy supplement: This kind of nutritional supplement is represented by various sports drinks, and the main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
Protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
Creatine: Creatine can increase bodybuilders' lean body weight, muscle explosiveness and endurance. At the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.
Misunderstanding of Dietary Nutrition by Fitness Beginners
Don't prepare meals for yourself: if you want to practice bodybuilding well, you must prepare your own meals. Relying on canteens or fast food restaurants can not meet the dietary needs of bodybuilders to eat less and eat more.
No nutritional record: It is very necessary to make a nutritional record to record what food is effective and the muscle feeling after eating it. In the future, food can be adjusted according to the previous data to achieve the best nutritional intake.
Insufficient drinking water: water participates in the metabolism of the whole body, which can keep the microvessels clean and unobstructed, and regenerate muscle cells by washing cells. The amount of hydration can be supplemented according to the weight difference before and after exercise.
I believe that fitness beginners can get some inspiration from this article, and in the future, through their own practice, find out the dietary nutrition supplement method suitable for them, and shape perfect muscle lines as soon as possible.