闹钟健身网减肥 > 在二十四小时内增加你的新陈代谢

在二十四小时内增加你的新陈代谢

258人学习 , 更多内容在 : ,

在二十四小时内增加你的新陈代谢

八个提示,使你的热量在短短一天燃烧量扶摇直上。

你能真正改变你的新陈代谢吗?

好消息是,你可以吃和锻炼,增加您每日消耗的热量。我们的健康专家告诉你什么食品和饮料会燃烧卡路里,简单的变化,可以使你每天发现你在改变,代谢增加。

在二十四小时内增加你的新陈代谢www.nzjsw.com

代谢究竟是什么?

“术语叫做新陈代谢,新陈代谢时你的身体执行其所有功能的速度,这三个组成部分作出的贡献最多;你的基础代谢率为您的身体需要休息时的功能提供能源,在休息时燃烧热量,提高体力活动水平,和所需的能量进行日常活动,食物关于热效应的消化和吸收食物所需的能量。”营养主任珍妮克罗夫特说。

吃早餐

据从荷兰和巴雷特来的营养师,萨马说“你的新陈代谢在夜里会减慢下来,因为没有食物能够消耗九小时至十二小时,当你不吃早餐,你的身体会发出提示信号使你的新陈代谢变成缓慢模式,你的身体认为它需要节约能源作为食品供不应求的方式,新陈代谢开始于早餐,提醒它到运动的时候了,如果你不吃早餐,你的新陈代谢会继续“睡眠”,而不是在消耗脂肪。 -燃烧活动在午餐时间,直到你用食物刺激你的胃醒来。”

食用维生素和矿物质,给你一个刺激

杰奎巷营养治疗师和主任在自然疗法学院的研究表明,建议增加你的甲状腺健康,管理你的新陈代谢速度。钙,碘,锌和硒的摄入量,因此尝试继续前进,因为这是鼓励淋巴系统移动速度更快。

喝绿茶

绿茶中含有儿茶素多酚,可以为艾滋病肝脏排毒,从而有效地代谢脂肪和毒素。绿茶还含有热量,使新陈代谢微调,使之更有效地工作。

去散散步

提前一站下车或者走楼梯,不坐电梯。据杰奎巷言,你应该“增加每天你走的时间,因为这真的很有效。”

练习“铭记吃饭时长”

幸福大师和催眠大师维多利亚嘱咐,建议使用“铭记吃饭时长”来提高你的新陈代谢。“转移你的注意力,远离你吃的东西和你怎么吃,如果你吃早餐,或在你的办公桌吃午餐,然后进行半小时运动,你唯一的重点是吃东西,而不是使劲吃。它需要你的胃成为寄存器,它作用是能够充饥二十分钟,所以你真的需要使你的午休时间至少有半个小时的时间。消化过程开始时,你在看或者在闻你的食物,所以你需要将你的注意力集中到你的食物上,添加个人纪录,彻底地咀嚼你的食物,并集中你吃的东西。”

提高你新陈代谢的饮食秘诀

维多利亚克利福特,饮食治疗师说,“各种健康饮食的关键,是在早晨,它可以更容易坚持日常的营养供给,因为它提供全谷物和纤维,一茶匙地面亚麻籽,淋上新鲜水果(维生素)和有机食物,加上生物酸奶的提供。

如果你有时间,黑麦面包切片,加炒鸡蛋,加入生物酸奶,而不是奶油。添加新鲜的西红柿。

一杯果汁在早晨是维生素的良好来源,但是,它的水果糖份可能会导致血糖提高,所以要用水淡化。在一天中添加零食,比如坚果和种子,因为它们是蛋白质的良好来源,和身体必需的脂肪酸,对身体的运行和燃烧脂肪有着至关重要的作用。”

在二十四小时内增加你的新陈代谢www.nzjsw.com

燃烧卡路里的运动

“你锻炼一天的时间不会对燃烧卡路里有明显的效果。没有制定出一个最好的时机,但在早晨锻炼,有利于启动您的系统和建立内啡肽水平,以帮助你一天能够有一个好心情。下午六点左右是你的肌肉提高力量的高峰期,因此,你不太可能会伤害自己,你也会更警觉,在这个时候,作为研究告诉我们,体温和激素较高下午,晚些时候,这意味着你可能会有稍微好一点的热量燃烧效果,”生活方式大师和你的减肥大师作者史蒂夫米勒建议道。

据以克罗夫特研究表明,增加你锻炼的机会将增加肌肉的质量,减少脂肪量增加,你身体的肌肉质量自动增加你的新陈代谢,因为肌肉比脂肪的保持需要更多的热量。尝试抵抗在运动过程中诸如健美操或电路培训,我们的机构使用糖原,所以一定要确保你事先吃富含碳水化合物的食物,如全麦面食,面包和土豆。

附英文原文:

Supercharge your metabolism in 24 hours

The eight top tips to make your calorie-burn skyrocket in just one day.

Can you really change your metabolism?

The good news is you can eat and exercise to increase your daily calorie-burn dramatically. We've rounded up the health experts to tell you what food and drink burns-off calories, and the simple changes you can make every day to send that metabolism sky high.

What exactly is metabolism?

"The term 'metabolism' is the rate at which your body performs all of its functions. It's made-up of three components; your basal metabolic rate, which is the amount of energy you need for your body to function at rest, and burn calories at-rest; physical activity level, the amount of energy required to carry-out daily activities, and the thermogenic effect of food; the amount of energy required to digest and absorb food," says Jennie Cockcroft, Nutritional Director for Purely Nutrition. (www.purelynutritional.com)

Eat breakfast

According to Samar Tarabay, a nutritionist from Holland & Barrett (www.hollandandbarrett.com), "your metabolism slows-down overnight, as no food is consumed for around nine to 12 hours. When you skip breakfast, you signal your metabolism to slow-down; your body thinks it needs to conserve energy as food is in short supply. Breakfast kick-starts the metabolism, reminding it to get moving. If you're skipping breakfast, your metabolism continues to 'sleep' and not engage in fat-burning activities until you wake it up at lunchtime.'

Vitamins and minerals to give you a boost

"Increase your intake of iodine, zinc and selenium for thyroid health, which governs the metabolism. Calcium speeds up your metabolism, so try to keep moving, as this encourages the lymph system to move faster," advises Jacquie Lane, Nutritional Therapist and Director of Studies at the College of Naturopathic Medicine. (www.naturopathy-uk.com)

Drink green tea

Green tea contains polyphenols called catechins, which aids liver detox, thus enabling effective metabolism of fats and toxins. Green tea also contains thermogenic which gives the metabolism a nudge to work more effectively,' says Lane.

Go for a walk

Jump off the bus a step early or take the stairs. According to Lane, you should "increase your walking daily, as this really works."

Practise 'mindful eating'

Victoria Wills (www.victoriawills.com), wellbeing guru and hypnotherapist suggests using 'mindful eating' to boost your metabolism. "Change your focus away from what you eat, to how you eat. If you eat breakfast on-the-run, or eat lunch at your desk, then make space for half an hour where your only focus is eating, rather than a million things. It takes 20 minutes for your stomach to register that it's full, so you really do need half an hour for your lunch break. The digestive process starts when you look at and smell your food, so you need to focus on your food rather than the PC, chew your food thoroughly, and focus-on what you are eating."

Diet tips to boost your metabolism

Victoria Cleary Ford, dietary therapist for The Pure Package (www.purepackage.com) says "variety is the key to a healthy diet, but in the mornings, it can be easier to stick with routines. Eat porridge as it provides wholegrain and fibre, with a teaspoon of ground linseeds, topped with fresh fruit (vitamins) and a generous serving of organic, pro-biotic yoghurt.

If you have time, a slice of rye bread, with scrambled egg with added pro-biotic yoghurt rather than cream. And add fresh tomatoes too.

A glass of fruit juice is a good source of vitamins in the morning, however, it's high in fruit sugar which can cause blood sugar spikes, so dilute with water. During the day snack on nuts and seeds as they are a good source of protein and essential fatty acids, essential for the body to run and burn fat."

Calorie-burning exercise

"The time of day you exercise doesn't have a significant impact on calorie burning. There isn't a best time to work out. However, exercising in the morning helps to kick-start your system and builds endorphin levels to help put you in a good mood for the day. Around 6pm your muscle strength is at its peak and therefore you're less likely to injure yourself. You're also more alert at this time, as research tells us that body temperature and hormones are higher in late afternoon, which means you may get slightly better calorie-burning effect, " advises Steve Miller, lifestyle guru and author of Get Off Your Arse And Lose Weight.

According to Cockcroft, "increasing the amount you exercise will increase muscle-mass, and reduce fat mass. Increasing your body's muscle mass automatically increases your metabolism, as muscle requires more calories to maintain than fat. Try resistance training such as water aerobics or circuit training. During exercise, our bodies use up glycogen stores, so make sure you eat carbohydrate-rich food beforehand such as wholemeal pastas, bread and potatoes."

标题:在二十四小时内增加你的新陈代谢

网址:/jianshen/2011/12/27/3930.htm


更多精彩的内容

2阅读,2018-6-2 - 10:53:08

在中国市场上销售的饮料,不一定可以根据营养成分表计算出含糖量。在美国市场销售的饮料,一定可以通过营养成分表计算出含糖量。这是由...

阅读全文

9阅读,2018-6-2 - 0:25:29

这个问题,咱要考虑熟米饭的“软硬”程度,分别考虑。 多少热量,要区分软和硬 100克大米干重,对应大约360大卡的热量。做成米饭后,取决...

阅读全文

1阅读,2018-5-25 - 8:34:12

我是一个锻炼新手,体脂在26左右。就想知道人体每天可以消耗的能量极限有没有确切的标准,我希望健康的。极限的健身。最近只有30个俯卧...

阅读全文

2阅读,2018-5-24 - 22:37:13

一杯奶茶的热量大概是700大卡左右。这个热量是很高的,两杯的热量就相当于一个女生一天的基础代谢。如果通过跑步消耗700大卡,需要跑一...

阅读全文

5阅读,2018-5-23 - 21:25:59

从减脂期间如何控制热量摄入,这个角度来回答。减脂期间,精确计算食物中的卡路里,再根据自身的基础代谢率和运动情况,制作热量缺口,...

阅读全文

1阅读,2018-5-17 - 10:24:42

食物中的热量≠运动消耗的热量。运动对于减脂的帮助,不能通过简单的加减热量来衡量。一杯奶茶500大卡热量,慢跑两小时就可以消耗500大卡...

阅读全文

1阅读,2018-5-15 - 20:31:20

每个人的体质都不同,有些喝水都会胖,一般属于易胖体质;而有些人,无论怎么吃,都很难增肥,这种人属于易瘦体质。再进一步讲,易胖体...

阅读全文

9阅读,2018-4-21 - 15:30:53

今天我为大家介绍一份减肥食谱,健康又有效,还等什么,跟着我吃着瘦吧! 第一,韭菜炒鸡蛋。韭菜含有大量纤维,能增强胃肠的蠕动能力,...

阅读全文
博聚网