Personally, I think I am a person who pays attention to managing my body and inspires me to become better and more beautiful. It's a good idea to talk about relevant knowledge. The average fashion beauty book on the shelf is ugly, but this book is a surprise, or a surprise. I'm ashamed. I feel that I used to know all the "sluts" outside, and all the makeup and makeup turned to dust. The real frog in the well looks at the sky. It is more convincing to explain everything from the perspective of experts and science.
This book has really increased knowledge.
No book extracts more than this one.
1, there is something wrong with metabolism. Usually, there is something wrong with the metabolism of seven hormones, which need to be repaired: estrogen, insulin, leptin, cortisol, thyroid hormone, testosterone and growth hormone. Each hormone is related to and interacts with the daily food intake.
2. Measure the waist circumference around and above the navel 1 inch (for example, 2.5) respectively. Waist-to-hip ratio is calculated by belly button horizontal waist circumference, and whtr is calculated by belly button above 1 inch waist circumference. Calculate hip circumference-select the widest part, divide the waist circumference by the hip circumference, and calculate the waist-hip ratio. Waist-hip ratio < = 0.80 has low health risk; 0.8 1~0.85, which has certain health risks; Greater than or equal to 0.86, high risk.
3, metabolic repair guide: 1, drink at least 2.2 liters of water, including lemon hot water and herbal tea. 2, eat 0.45 kg of vegetables. 3. In protein, the intake of protein is 25 ~ 40g per meal, and the total amount is controlled between 75~ 125, accounting for 25%~33% of the total calories. It can be shrimp, crab, crustacean seafood and cold-water fish. 4. Net carbohydrate: 25 ~ 49g of net carbohydrate (total carbohydrate minus dietary fiber) every day includes sweet potato, yam, cassava, lotus root and banana, and net carbohydrate should account for 10%~ 15% of the total daily calories, that is, 10%~25% of the calories come from. 5, healthy fat, the remaining source of calories is fat, accounting for about half of the total calories, you can eat seafood, avocado, olives, coconut oil cooked food and animal butter. 6. Exercise, exercise for at least 30 minutes every day. Listen to body information and follow your own thoughts.
7. Large-scale industrial production of rapeseed oil will lead to an increase in inflammation rate and an increase in insulin and leptin secretion. The imbalance of these two hormones will make endocrine in a fattening state.
8. Increasing dietary fiber will improve the liver's ability to metabolize excess estrogen. The more fiber intake, the faster the metabolism of estrogen in the body, and estrogen will be excreted with the stool. Insist on choosing natural dietary fiber. Even if dietary fiber is added to processed food, it will contain polysaccharide and salt. Recommended ingredients: soaked chia seeds, freshly ground flaxseed, organic vegetables (spinach, kale and other green vegetables). ) lentils, beans, low-sugar fruits (berries)
9, eat organic healthy food shelves pure natural unprocessed oil. Healthy saturated fats include organic coconut oil and unrefined red palm oil (not to be confused with red palm kernel oil). Don't eat polyunsaturated fatty acids, such as corn oil, cottonseed oil, safflower oil, soybean oil, etc., which are damaged by large-scale processing. Healthy polyunsaturated fatty acids include cold-water fish (salmon, flounder and mackerel), crustaceans (oysters, shrimps and crabs), borage oil and evening primrose oil, organic ghee (dehydrated cream), nuts and nut oil (pine nuts, walnuts and almonds), organic poultry and ground eggs, and seeds (chia seeds, flaxseed and sunflower seeds).
IO, eat lobster sauce, such as Japanese miso and Indonesian lobster sauce. Eating about 60 grams of fermented bean products every day can increase progesterone, lower cholesterol and prevent hyperglycemia. Transgenic components can be excluded in the fermentation process.
1 1, our behavior habits will create a regular mark on the spirit. The more we repeat some habitual thoughts, the deeper the notch in our thinking will be. Whether this causal relationship is good or bad depends entirely on what is repeated. Replacing negative thoughts with positive ones will create a new gap. The basic theory of neuroplasticity: neurons that discharge together will be connected in series.
12, sit as little as possible.
13, because of the effect of insulin, carbohydrates with 1 calorie unit are more likely to make people fat than protein or fat with 1 calorie unit. Excessive intake of unhealthy carbohydrates can lead to insulin resistance. In order to maintain the effect of losing weight for a long time, insulin secretion should be maintained within the normal range.
14, in the case of normal body function, the cupcakes that are occasionally eaten to relieve appetite will be converted into glucose by insulin and stored in liver cells and muscles in the form of glycogen-glycogen is a storage method of glucose. Need to replenish energy to decompose and absorb at any time. Eat one or two cakes a day, and the limited glycogen storage space can't store glycogen converted from glucose. Insulin changes from a hormone that burns fat to a hormone that stores fat.
15, a simple test showed that insulin cooperated well with the receptor. If the abdomen is firm and flat, there should be no problem with insulin. If the fat in the abdomen protrudes out of the trousers, the insulin secretion level should be adjusted.
16, carbohydrate is not a necessity for human survival, and the food that human survival must consume includes healthy fat (such as w3) and healthy protein containing some important amino acids. Too little carbohydrate intake may stimulate "stress hormones".
17, 1, repair insulin: do not eat sugar and sugar substitutes. White sugar, honey, agave sugar, brown sugar, sucralose (sugar substitute), etc. , except stevioside. Carbohydrates are limited to low carbohydrates that do not suddenly increase insulin, such as sweet potato, yam, pumpkin, barley and so on. Stay away from the sugar hidden in ketchup, salad dressing, other sauces and packed cereal breakfast, eat foods with the highest sugar content, and drink sweet drinks, including carbonated drinks, juice lemonade and alcohol.
17,2, eat a catty of vegetables every day. The easiest way is to steam a pot of vegetables, such as broccoli, mushrooms, asparagus and red bell peppers, every few days, freeze them and make them into salads for lunch or dinner. Choose low-sugar vegetables, less starch, not corn and other starchy vegetables, choose dark vegetables, low sugar content, rich in important nutrients. When organic vegetables are delivered to your door, immediately take out the vegetables (cabbage, cabbage, spinach) and chop them up, put them in fresh-keeping bags and freeze them in the refrigerator. Add a little green vegetables after each steaming, or put them directly into salads or nutritious drinks.
17, 3, eat protein, every meal11o ~17 grams of fish, chicken, beans, quinoa, eat more beans, especially magic white kidney beans containing some carbohydrate blockers. Black beans, flower beans, white kidney beans, fish (cod, salmon, mackerel, sardines. The daily intake target of protein is 75 ~ 125g.
17,4, with an interval of 4-6 hours between meals. If you are hungry and want to eat snacks 3 hours after a meal, you obviously have problems such as insulin resistance and unstable blood sugar. If you have to eat snacks, you don't have enough protein for every meal.
17, 5, eat 1 cup of semi-hypoglycemia fruit (glycemic index is not more than 55), such as berries, avocados or olives. Give up other fructose, including fruits with high glycemic index, such as bananas, mangoes, grapes and wine.
17,6, eat high-quality organic food with the highest nutritional density,-within the economic capacity.
17, 7, eat foods containing probiotics, yogurt, milk wine, Japanese miso, fermented vegetables, sauerkraut and pickles.
18, if you eat too many wrong carbohydrates, fructose will do more harm to the biochemical system in your body. Fructose is more harmful to health than other types of sugar. Leptin's main function is to reduce appetite, control hunger, and also determine the body's fat burning rate (in synergy with insulin).
19, overweight (body mass index over 25kg/㎡), fat cells will secrete excessive leptin, and the leptin receptor in the body can't keep up with this signal feedback speed, so it will lose the stability of reset (the steady state of physiological environment in the body). If the brain is bombarded by leptin signals from too many fat cells, the signal reception will be completely turned off, so as to avoid excessive fatigue, which will lead to the continuous rise of leptin levels, and the leptin receptor will stop working and the body will not be able to receive it.
20, glucose, which exists in tree juice and fruit, is absorbed by small intestine, 85% is released into blood, and 15% enters intestine. Fructose, which exists in fruits, honey and green plants, is sweeter than glucose. About 60% adults can't completely metabolize fructose, resulting in fat storage. The intake channel is high fructose corn syrup, which is widely used in bread, candy, cakes, biscuits, ice cream, beverages and processed foods. Carbonated drinks contain 30 grams of fructose. Sucrose is a common white sugar, which is extracted from fruit juice, fruit and root plants and consists of glucose molecules and fructose molecules.
2 1, in order for leptin to work normally, it is necessary to let leptin move freely. For example, high triglyceride in the body will hinder leptin from sending signals to the brain. Reduce the triglyceride level to below 50㎎/d 1. Too much leptin in the body will accelerate the cartilage damage in the joint.
22. Try to stay away from liquid sugar, including fruit juice and other fructose sources with low fiber content, such as carbonated drinks, sports drinks, bread, cereal breakfast, energy bars, non-original yogurt and condiments.
23. After losing weight, the problems of insulin resistance and leptin resistance will be solved. Even if you gain weight again, you can still remain sensitive to these key metabolic hormones.
24, eating habits are normal, slim, no blood sugar problems. It doesn't matter if you eat fruit.
25. Up to 60% of adults can't fully digest fructose. They get flatulence after eating fast-fermenting (gas-producing) carbohydrates, such as fructose in apples, apricots, cherries, mangoes, nectarines, pears and watermelons. This absorption disorder occurs in the small intestine. These carbohydrates enter the large intestine along the digestive tract, where the gas produced by fermentation will expand the intestine, causing flatulence and abdominal pain. It may also affect the normal excretion of food in the intestine (diarrhea or constipation), and the slow or weakened transmission function of intestinal wall is one of the reasons why fructose cannot be digested.
26. Restore leptin level: 1, and a new day begins in protein. Eating protein within half an hour after getting up can effectively reduce the body's demand for fructose and other sugars. The next day, you should take an appropriate amount of protein, 75% ~ 100% per day. Two eggs contain protein 13g, 1 10g chicken breast contains 36g protein. 2. Choose vegetables with 200 calories (837 cola) per serving but fructose content below 1g, such as artichokes, sauerkraut, spinach, alfalfa sprouts and peas. You can also choose some fiber-rich vegetables (sweet potato, broccoli, pumpkin, carrot) with fructose content below 5g. ) 3. stop drinking. 4. refuse snacks. 5. Eat healthy fat. 6 Try to avoid solanaceae fruits and vegetables, some people eat solanaceae fruits and vegetables are more prone to inflammatory reactions. It contains a substitute substance called Solanum nigrum, which may interfere with enzymes in muscles, causing muscle pain and stiffness and causing digestive problems. Include potato, tomato, eggplant, sweet pepper and sour plum.
27. Eating too many wrong foods-usually junk food, processed food and refined carbohydrates-leads to an increase in leptin levels, and the brain informs other parts of the body to reduce the secretion and metabolic rate of thyroid hormones. Leptin resistance can weaken thyroid function. Because the basal metabolic rate decreases, the burning rate of muscle fat decreases, which is called peripheral (muscle) leptin resistance. So it is difficult for overweight people to lose weight through exercise.
28. Overeating will increase the levels of cortisol, blood sugar and insulin, fan the flames of stubborn inflammation and oxidative stress (similar to industrial waste discharged by the body's metabolism, feeling old and covered with toxins in advance), leading to obesity. Together, these biological factors will shut down the telomere maintenance system (the protective layer on the chromosome that reflects the aging speed) and accelerate cell aging. Excessive cortisol can kill brain cells and shrink the hippocampus (the hippocampus is a place to store memories and control emotions). )
Don't try to catch up on sleep on weekends, it's useless. Sleeping for 8 hours can improve the level of blood sugar metabolism, which is related to the best blood sugar control. Promote the secretion of growth hormone, and growth hormone and cortisol can regulate the amount of abdominal fat. Activate cells to repair and repair damage. Cortisol levels can be normalized during the day (on the contrary, poor sleep at night will increase cortisol levels. )
Get up within half an hour at the same time every day, including weekends-no matter how long you slept the night before. Doing some exercise one hour before going to bed, such as brisk walking, can make the body temperature rise and fall sharply and improve the quality of sleep. Get more sunshine in the morning (about 10), establish a more stable circadian rhythm and increase melatonin secretion.
3 1, caffeine withdrawal rule: quit all caffeine, including coffee, black tea, green tea, carbonated drinks and functional drinks. Substitutes: lemon and pepper brewed in hot water, cardamom brewed in hot water, herbal tea. Continue to eat 1 kg of vegetables, healthy vegetable fat and protein, and a small amount of low fructose fruit every day.
32. The truth of whole grains: Whole grains will cause the worst effect of food addiction, which will significantly increase the blood sugar level, leading to the accumulation of fat in the waist and abdomen. These carbohydrates quickly enter the blood vessels in the form of glucose, which will increase the blood sugar level. With the accelerated secretion of insulin, it will lead to physiological addiction. Whole grains, bread and potatoes can quickly increase blood sugar. Increase the risk of heart disease. The higher the proportion of carbohydrates in men's diet, the greater the risk of metabolic syndrome, while women rely solely on the amount of flour and rice, including rice and pasta. Leading to a decline in fertility. Diets with low carbohydrate, high protein and high fat have no correlation with heart disease, and fatty protein from plants may slightly reduce the risk. Mycotoxins exist in wheat and other grains.
33. Women must eat proper amount of carbohydrates. A ketogenic diet with very low carbohydrate or no carbohydrate at all can lead to thyroid problems, emotional instability, adrenal dysfunction and heart complications. Eat carbohydrates twice a week, such as baked sweet potatoes.
34,80% of the human body lacks the enzymes needed to decompose and absorb gluten. If gluten is not effectively broken down into small pieces, it will penetrate into the immune tissue of the lower intestine and overstimulate the immune system. The immune system will attack you in turn, making you sick and uncomfortable, leading to Hashimoto's disease, an autoimmune disease.
35. Gluten can lead to overreaction of the immune system, abdominal distension and exhaust, constipation, rash, or feeling anxious and depressed, or even just feeling very tired.
36. Dairy products (and gluten) are the most common invisible food allergens. The susceptibility of dairy products is due to long-term intestinal injury, which can not be detected. Dairy products can cause inflammatory reactions in susceptible people. Inflammation is the body's natural defense system. Once inflammation develops excessively, it will lead to other diseases, including cancer, diabetes, Alzheimer's disease and obesity. Any inflammation lasting more than 72 hours will begin to damage the body and health.
37. Women are more susceptible to inflammation than men, and the immune response of women at all ages to intruders (parasites, vaccines, food) is stronger than that of men, which is probably related to the low testosterone level and high estrogen level in women. Inflammation that cannot heal itself will become poison, leading to intestinal leakage, abdominal distension and exhaust. The food you eat may be the safest and most effective medicine, or it may be chronic poison.
38, and the range of pH value is 0 ~ 14. The neutral PH value is 7; If the pH value exceeds 7, it is alkaline; If it is lower than 7, it is acidic. The body needs to remain slightly alkaline. Give up acidic diet structure, including animal products (including dairy products), processed carbohydrates, refined sugar, alcohol, cigarettes and coffee, and replace these with alkaline diet, mainly chlorophyll, enzymes, vitamins, minerals and oxygen to nourish the body.
Casein is one of the main causes of inflammation. Sensitive to dairy products is because the immune system mistakenly judges protein in dairy products as harmful substances, so it will issue allergic antibodies to protect the body.
40. Taking digestive enzymes can help reduce inflammation. If you are lactose intolerant, you can take orally lactase chewable tablets to help digest dairy products.
4 1, Ayurvedic dietary principle: don't drink water when eating, which will dispel the "fire of digestion". A hearty meal is placed at noon, when the digestive function is the strongest. Eat according to the current state, feel tired, eat spicy and refreshing, feel unstable, eat hot vegetable soup, and feel stable. Don't read books or surf the internet when eating, you will be distracted and unable to understand the spiritual meaning of eating. Taking a rest after a meal can make the intestines absorb nutrients better.
42. High-intensity interval training method: Intermittent strenuous exercise followed by moderate-intensity exercise can effectively repair the levels of growth hormone, insulin and cortisol. Effectively burn fat and shape muscle lines. handle
43. At the end of pregnancy, the estrogen content of milk (even organic) is 33 times higher than that of non-pregnant milk.
44. Metabolic disorders can affect androgen, estrogen and thyroid system. Androgen is influenced by bisphenol A, phthalates and mycotoxins, and more than 700 synthetic chemicals mimic estrogen in a toxic way.
45. Liver detoxification is divided into two stages. In the first stage, the liver extracts toxins such as bisphenol A from blood and converts them into metabolites of small molecules. In the second stage, the discharged toxin molecules are sent to urine or feces. Due to stress and frequent contact with toxic substances, the first stage may overreact, create too much garbage, even worse than the original toxin, ignore the body's detoxification needs, and lead to more and more toxins in the body.
Mitochondria are the "energy companies" of cells. Mitochondria produce chemical energy. If mitochondria are damaged, free radicals will be formed. Exogenous compounds, drugs and pollution will all lead to the decline of mitochondrial function. Minimize contact, exercise less, eat less refined carbohydrates, breathe more fresh air and eat more healthy protein and fresh vegetables.
47. Pay attention to benzoate in beauty products, which is a pseudo-estrogen preservative, and about 85% of lotions and lipsticks are used. Phthalates exist not only in beauty products, but also in most daily plastic products. Don't microwave food in plastic containers. Does not contain sodium dodecyl sulfate, and is widely used as pseudoestrogen in soap, toothpaste and shampoo. It may be related to breast cancer and male fertility decline.
48. Minerals can promote detoxification and promote 95% of subtle biochemical substances in the body. If you have been addicted to carbohydrates for many years, it is likely that your mineral intake is insufficient.
Sulfur is "the best cosmetic in the world" and is the healthy foundation of hair, skin and nails. It also plays a key role in the normal function of insulin. Sulfur can diminish inflammation and help to start the function of burning fat. Dietary protein includes fish, organic or free-range beef and poultry, coconut oil and olive oil, sesame oil, bee pollen, hemp, broccoli, Brussels sprouts, cyanobacteria, cabbage, pumpkin seeds, radishes, spirulina and watercress. Selenium, copper and zinc are very important for maintaining thyroid function. Sea salt contains important minerals, such as trace calcium, potassium, magnesium, zinc and iron. Amino acids are also needed, which are the basis of protein synthesis.
50, detoxification rule, 1, be careful of skin care products. Use organic toothpaste or antiperspirant lotion, natural shampoo and conditioner, biological soap or lotion. 2. Supplement alkaline food intake. Continue to stick to a catty of vegetables every day. 4. Ensure that you consume 35 to 45 grams of fiber every day. If the intestinal function is good (no abdominal distension), you can eat more, and fiber helps to clear metabolic disorders. 5. Add some seeds and spices when cooking. Coriander and fennel seeds can improve the detoxification ability of the liver in the first stage, and curcumin (turmeric), rosemary, thyme and oregano can help in the second stage. 6. Use glass and stainless steel containers to store food or cook, not plastic containers. 7, outdoor activities, indoor air pollution is five times higher than outdoor, change cleaning supplies, clean with white vinegar, vanilla, borax, olive oil, lemon juice.
50, physical and mental practice, using Socrates' question and answer method to test ideas, write findings, what is the evidence, what is the probability? Completely objective? Talk to your own thinking, tell them that it is irrational and speculative, and try to replace it with positive thinking. Whenever you feel depressed or upset, write it down-no matter how trivial, write down negative thoughts and subsequent rebuttals.
5 1, keep your back straight, don't stoop, exhale completely, hold your breath and contract the pelvic floor and abdomen at the same time, the abdomen sucks inward and upward, the whole front part of your body sucks inward and exhales completely, continue to hold your breath completely, and the diaphragm bulges inward and outward for 5 times. After moving the diaphragm for the last time, take a deep breath and relax the contracted muscles. Exhale and inhale as smoothly as possible.
52. Write down your personal diet in your hand book. Choose the food you want to challenge-the food that is the most difficult to give up or desire, and sometimes the food that is the most difficult to give up and the food that you miss the most is the food that reacts the most. They either hinder metabolism or are intolerant or allergic to food. Observe the body's reaction to food for 3 days, including the relationship between food and mood, intestinal reaction (flatulence, exhaust, defecation, bowel sounds) and physical reaction (discomfort, itching, pain).
53. Do flat support twice a day for 60 seconds each time.
54, pulse measurement feedback on the body's digestion of food, before eating a challenging food, first measure the pulse at rest. Eating challenging food, waiting for IO minutes, taking the pulse again, increasing IO times or more may all lead to stress reaction.
55. The less carbohydrates you eat, the easier it is to lose weight. Protein and fat are health necessities. Simply reducing calories will not reduce fat. Unless you reduce carbohydrates, you will feel hungry and your metabolism will slow down.
56. When the PH value, high pressure and acidic diet make the body too acidic, it is easy to get fat. Check the blood sugar once a week, the ideal fasting blood sugar value is 70 ~ 85 mg/d ⅰ, and the hip circumference is the best fat mass.
57. Eating a certain food every four days is not easy to cause adverse reactions.
58, adhere to a certain intensity of daily exercise habits, short-term high-intensity exercise, eat breakfast on time, self-monitoring, watch less TV, maintain a stable eating pattern, from work to weekends, and holidays. This is the secret of staying slim.
59. Eat some white kidney bean extract before eating the cake.
60. Protein powder granule is a very convenient nutritional supplement. Can help to eat the required share of fresh vegetables on the same day, rich in nutrition, (a little steaming for thyroid problems can reduce the impact on patients with goiter or hypothyroidism. ) Add at least 1 cup of green vegetables to the nutritious beverage.