1. sedentary. Laziness has become the bane of longevity. Studies have found that sedentary makes metabolism slow down, and over time, it is easy to face the threat of hypertension and diabetes. In contrast, people who get up and move every once in a while are less likely to develop metabolic syndrome. Experts say that even if you go to the gym every day, sitting in a chair all the time is considered sedentary. It is best for office workers to get into the habit of standing at any time, such as standing on the phone and having a meeting; After sitting for a long time, you should get up to expand your chest, stretch yourself and move your neck.

2. Lack of sleep. Many people have a similar feeling: they often stay up late for a period of time or have abnormal work and rest, so they feel very old. Among the participants with insufficient sleep, 7 1 1 genes have changed their functions, including genes related to metabolism. Lack of sleep may reduce the body's ability to regulate glucose, at the same time reduce leptin secretion and increase auxin secretion, which makes people feel hungry easily and indirectly causes abnormal fat metabolism. It is recommended to ensure at least 7 hours of sleep every day.

Don't wash your hands often. A study shows that adenovirus -36 can transform adult stem cells into adipocytes through a unique gene. Adenovirus is a common virus, which can infect respiratory tract, gastrointestinal tract and other organs, and can cause cell metabolic dysfunction, and is often spread by coughing, sneezing and unclean hands. Therefore, washing hands frequently can avoid the risk of virus infection and protect metabolism.

4. Eat fruits and vegetables without careful cleaning. Toxic substances contained in food contaminated by pesticides will be stored in fat cells after ingestion, which will interfere with energy metabolism and slow down metabolism. When washing fruits and vegetables, it is best to wash them under running water for half a minute. You can also add some flour to the water to soak and knead before washing. It is best to wash leafy vegetables several times.

5. The diet is too particular. Eating processed foods such as polished rice, refined flour, cakes and biscuits will lead to vitamin B and E deficiency, which will reduce the intake of trace elements such as potassium, zinc and iron, thus affecting human metabolism. High-quality high-protein foods, such as fish, shrimp and beans, can promote metabolism. Whole grain foods such as oats and buckwheat are rich in dietary fiber, which can lower cholesterol, clean the stomach and help the metabolism to be at a normal level.

6. Never eat spicy food. Capsaicin in pepper can stimulate metabolism, accelerate the activity of body cells and help control weight. You might as well eat spicy food regularly according to your own taste, such as pepper, mustard, pepper and so on. When eating spicy food, it is best to match some cold foods, such as duck, fish, bitter gourd and lotus root. , can clear away heat and promote fluid production, nourish yin and moisten dryness. Need to be reminded that people who are prone to get angry, such as yin deficiency constitution and excess heat constitution, should eat Chili in moderation.

7. Never drink tea or coffee. Many people are afraid of not sleeping, so they never drink tea or coffee. But caffeine is a stimulant of the central nervous system and an engine of metabolism, which can accelerate energy metabolism. Studies have shown that drinking caffeinated drinks every day can speed up metabolism by 5%~8%. In addition, a cup of hot tea can increase the metabolic rate by 12%, because tea polyphenols in tea can increase gastrointestinal motility and help metabolism. However, patients with hypertension, osteoporosis and sleep disorder should drink tea or coffee under the guidance of a doctor to avoid aggravating their illness.

8. Don't like drinking water. Drink at least 6~8 glasses of water every day to maintain normal metabolism, thus preventing constipation, promoting digestion and maintaining normal circulatory system. Zhou Yingchun reminded that it is not recommended to use sweet drinks instead of water, and to drink less cold drinks.

9. Don't eat breakfast. If you skip breakfast, your brain will send out a signal that you need high calories, which will greatly increase the chances of eating "junk food" for lunch and dinner. After a long time, the metabolism is gradually disordered, and obesity, hypertension, hyperlipidemia and diabetes will all come to you. The richer the breakfast, the better the control of blood sugar and blood lipid, and the lower the risk of metabolic diseases.

Diet therapy:

1. beans. The role of beans in metabolism is mainly manifested in five aspects. First of all, soybeans such as soybeans and black beans are one of the best sources of high-quality protein. Studies have shown that adequate intake of protein can improve human metabolism. Second, soybeans, black beans and other beans are also rich in lecithin, which is a "master" of decomposing oil and can promote fat absorption. Thirdly, the resistant starch in miscellaneous beans can make people feel fuller, which is a good diet food for fat people with slow metabolism. Fourthly, beans also contain plant fat-linolenic acid, which is an important substance for human body to ensure normal lipid metabolism. Finally, the dietary fiber contained in beans can clean the intestines well. Song Xinjian, a nutritionist at Beijing Chaoyang Hospital affiliated to Capital Medical University, suggested that the utilization rate of protein can be increased to 73% when cereals and soybeans are mixed, which is equivalent to meat and higher than that of protein.

2. garlic. Garlic is a magic weapon to promote human metabolism. It is a powerful antibacterial substance, which can activate cells, accelerate metabolism and relieve fatigue. Creatinine in garlic is also an important substance involved in muscle activity and contributes greatly to human metabolism. Garlic also contains antioxidants, which can also promote the normal metabolism of energy. In order to ensure the health function of garlic, it is best to follow the principle of "raw and uncooked, broken and not whole". Cold dishes mixed with raw garlic and mashed garlic are very healthy.

3. broccoli. Broccoli is rich in vitamins, minerals, β -carotene and other basic nutrients, but also contains indole and glucose isothiocyanate, which helps to eliminate toxins, reduce the burden on the kidneys and promote metabolism. Professor Qi Cuihua, director of Shandong Nutrition Society, suggested that broccoli should be steamed to retain more nutrition.

4. Chili. Capsaicin in pepper can stimulate metabolism, accelerate the activity of body cells and burn fat. Although this effect is temporary, the study found that most people who often eat spicy food have a lower chance of getting fat. When eating spicy food, it is best to match some cold foods, such as duck, fish, bitter gourd and lotus root. , can clear away heat and promote fluid production, nourish yin and moisten dryness. Drink plenty of water or soup when eating spicy food. Chrysanthemum tea and sour plum soup are the best "fire extinguishers".

5. Whole grain food. Whole grain foods such as oats, brown rice and buckwheat are rich in water-soluble dietary fiber, which can effectively lower cholesterol, clean the stomach, regulate blood sugar and lose weight, and help the human body's metabolism to be at a normal level. In addition, this kind of food has less processing and richer nutrition, but its taste is average, so collocation is very important. Song Xinjian suggested adding brown rice when steaming rice, and adding a handful of oats when cooking rice porridge and beating soybean milk, which not only upgraded the nutrition, but also made the taste better.

6. Green tea. Catechins in green tea can prevent aging, and tea polyphenols can increase gastrointestinal peristalsis, improve constipation, slow down body fat accumulation and help metabolism. Studies have shown that people who drink green tea three times a day or take green tea extract three times a day have faster metabolism than people who don't drink green tea.

7. kelp. The sea gives kelp rich iodine, which can promote the metabolism of triglycerides in human blood. Its dietary fiber is mainly water-soluble fiber, which is helpful to lower blood cholesterol and prevent chronic diseases such as hypertension, arteriosclerosis and stroke. In addition, kelp is also rich in colloid and minerals, which helps to regulate the physiological function of human body and is a good helper for the smooth metabolism of human body. Kelp is delicious whether it is soup, fried or cold. Put a few drops of vinegar when cooking, which can not only flavor, but also benefit the absorption of calcium.

8. water. The digestion and absorption of food is a process of water decomposition, and other tissues of the human body cannot maintain normal metabolic function without water. Therefore, proper intake of water every day can keep the whole metabolic process smooth. Yu Kang, deputy director of the Nutrition Department of Peking Union Medical College Hospital, pointed out that after deducting the water absorbed by three meals, drinking 1500 ml of water (equivalent to 6-8 cups) every day is enough.

9. Seafood, fish and shrimp are high-quality protein, which can promote metabolism. It is also rich in zinc. Studies have found that zinc can affect the digestion and absorption of food and help to activate metabolism. Need to be reminded that it is best to eat fruit or drink tea after eating seafood 1 hour, because high protein will combine with tannic acid in fruit and tea to form tannic acid protein, which will hinder the absorption of protein. In addition, eating seafood can not be less vegetables, yam, lettuce and so on can maximize the preservation of nutrition.