Healthy eating methods to make women young
1. Wake up in the morning and eat more.
This is the key part of burning fat faster. Breakfast plays a decisive role in diet planning. When people are asleep, the speed of metabolism will reach the lowest. As you wake up in the morning, your metabolism will gradually return to normal level.
The faster you eat breakfast after waking up, the faster your metabolism increases. If you are a morning exercise enthusiast, you must eat a banana before exercise and have breakfast after exercise. Tea or coffee can't replace breakfast. Oatmeal mixed with fruit, or a boiled egg with a bowl of porridge and bread are all good breakfast choices.
Don't go to work empty-handed before breakfast.
If you can't come for breakfast, you should prepare a loaf of coarse flour and some fruits, such as bananas and a bottle of yogurt, and bring them to the office in advance. Similarly, when you are hungry, you can grab a hearty breakfast and "refuel" your work in time.
3. Drink milk like a child
Women who drink three cups of yogurt every day will consume 60% more fat than women who don't drink yogurt. What makes yogurt so magical? The answer is that yogurt is rich in calcium ions. It acts as a catalyst, enabling the body to burn fat faster. Yogurt with tofu, vegetables and cereal will play a better role.
If you don't sleep well, you will get fat.
People who sleep 5-6 hours a day weigh 6-8 pounds on average than those who sleep 7-8 hours a day. When normal sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism, and at the same time, the appetite will increase the next day. If you have to get up at 7 am, you'd better go to bed around 1 1 the night before. Don't watch TV before going to bed. You can take a hot bath or read a good novel.
Honey is the faithful guardian of human cells.
Is bread coated with honey your favorite breakfast? You might as well use dark honey instead of light honey. According to an American study, black honey? For example, forest honey is particularly effective for human cells because it is rich in antioxidant substances that protect cells. It is beneficial to blood and can prevent cardiovascular diseases.
Step 6 keep moving forward
Divide the daily exercise into two parts, such as 20 minutes of strength exercise in the morning and a half-hour walk after dinner, and the metabolic rate will double. In other words, practicing in stages is easier to consume calories than practicing once. It is also effective to spend five minutes walking around every hour. But don't go into such a misunderstanding, don't think that exercise will work in one second.
7. Diet should be coarse but not fine
A recent scientific research shows that the key in the process of slimming is not the amount of cellulose intake, but what kind of cellulose can play the best catalytic role in fat consumption during digestion.
Scientists study the role of cellulose in the process of losing weight by observing the insulin index of the subjects. As a result, eating healthy, unprocessed fruits and vegetables and whole wheat bread usually consumes 80% more calories than eating processed starch foods. The fiber in unprocessed food is directly absorbed by human body, while the processed fiber is decomposed into sugar and absorbed by human body. With the increase of sugar in the body, the ability of insulin to absorb fat will also increase, thus making the body's fat accumulate.
8. Five minutes of complete relaxation
When a person is completely relaxed, his body will not produce stress hormones, so he will feel comfortable and happy. In this relaxed state, people's nervousness is released, and the pressed skin is also rested. So, always remind yourself to relax for 5 minutes!
9. Add more water before and after meals.
Drink plenty of water before and after meals. When the body is short of water, the level of metabolism will decrease by 2%. Avoid caffeinated drinks such as tea, soda and coffee at this time. Under the action of caffeine, the body will only absorb half of the water.
10. Spiritual food
Anyone who wants to be smart, quick-thinking and efficient at work should eat more carbohydrate-rich foods and supplement vitamin B. Walnuts, coarse flour bread and bananas are your first choice for brain health, because they provide you with mental nutrition necessary for mental work.
Healthy and Longevity Diet Method
1, drink two glasses of water before each meal. Weight control is a "protracted war" for most people. Not long ago, research? A href ='' target =' _ blank'> Cough? Zheng? Bones are screaming " ⑿⒍: What about gum diarrhea? Are you a real man? Bathroom block c? ゼ? What's the matter with you? David said, "Drinking water is the simplest and cheapest way to control your weight. "People who drink water before meals can consume nearly 300 calories less a day. Professor Mike Lynn, an obesity expert at the University of Glasgow in the United States, also pointed out that in addition to drinking water, eating fruits, vegetables and porridge before meals also contains less calories, which helps to improve satiety.
2. Take multivitamins after meals. Yu Kang, deputy director of clinical nutrition department of Peking Union Medical College Hospital, said that chewing slowly in life will lose a lot of B vitamins; Excessive soaking of vegetables will soak a lot of water-soluble vitamins; Foods stored for too long, or cooking methods such as frying and baking may reduce the vitamin content. Taking multivitamins at this time is like taking "insurance", and it is best to eat after meals. Water-soluble vitamins such as folic acid, vitamin B, vitamin C, etc. If eaten on an empty stomach before meals, it will soon enter the small intestine through the stomach and be absorbed, and will be excreted through urine before being fully utilized by the human body. Fat-soluble vitamins such as vitamins A, D, E and K must be dissolved in fatty foods to be absorbed. If you take it on an empty stomach, most of it cannot be absorbed.
3. Eat raw onions to prevent heart disease. Many people carefully pick out onions when eating vegetables, which is a big mistake. Dr. Kedo Gerweizhi, a professor of cardiology at Harvard Medical School in the United States, pointed out that onions contain a lot of flavonoids that protect the heart. Eating half of them raw or drinking the same amount of onion juice every day can increase the "good cholesterol" of heart patients by about 30%. Especially when eating unhealthy food like barbecue, the onions in it are like your "life-saving grass". Sun, director of the second division of the Nutrition Department of the First Hospital of Peking University, pointed out that onions are really good for patients with hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases, and the effect is best when eaten raw and cold.
4. soak black tea in cold water. A recent study by the US Department of Agriculture found that black tea contains more antioxidants than vegetables or carrots, which can effectively help you fight wrinkles and cancer. The latest research in Japan shows that people who drink more than two cups of black tea every day are 30% less likely to be infected by influenza virus than those who don't drink it. Making tea with hot water will release more caffeine and tannin than making tea with cold water, which will lead to periodic headaches, insomnia and other symptoms. Making tea with cold water can make beneficial substances slowly dissolve out without being destroyed.
5. Eat some high-fiber food before going to bed. Dr Judith wortmann of the Massachusetts Institute of Technology said: "Eating low-calorie carbohydrate snacks, such as cereal, half an hour before going to bed will help you sleep." Most people's daily intake of fiber is only half of the body's needs * * * 25-35g * * *, so it is recommended to make it up at the last minute before going to bed.
6. You should eat some vegetarian dishes. It is not good to eat too much oil, and it is even worse not to eat at all. Sun Limeng said that pumpkins and carrots contain a lot of beta-carotene, so they should not be eaten too lightly. Frying with oil is more conducive to the absorption of nutrients. If you cook porridge with pumpkin, make sure there is oil in other dishes and let them meet in your stomach.
7. The juice of cold dishes is used for dipping. Many people like to order large mixed vegetables or fruit and vegetable salads when they go to restaurants, thinking that they can supplement vitamins. In fact, the sauces in these dishes will bring a lot of calories to the originally healthy dishes. It's best to put the prepared sauce in a small bowl and dip it in the cut vegetables, so that all you need is the original 1/6.
8. Wash meat with cold water and vegetables with hot water. Many people like to soak in hot water for a while before washing meat. As we all know, washing meat with warm water or hot water is not only easy to deteriorate and rot, but also affects the taste of meat. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in meat. On the contrary, it is better to wash all kinds of fruits and vegetables with warm water. He pointed out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cold water.
9, dark fruit anti-aging. If you can't make up your mind about buying fruit, choose a dark one. Compared with light-colored fruits, dark-colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, which have anti-cancer, anti-cancer and anti-aging effects.
10, it's better to eat early than late. Professor Hong Zhaoguang, chief health consultant of the Ministry of Health, said that the peak of calcium excretion is 4-5 hours after meals. Eating dinner too late not only affects sleep and accumulates calories, but also easily causes urinary calculi. The best time for dinner for the elderly is 6: 00 or 7: 00 p.m., and do not eat or eat less supper. People who have seen healthy eating methods that make women young will see: