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      健康的人生從吃飯運動開始

      發布時間:2014-12-05 點擊:

          7.5萬頓

        何時改都來得及

        如果按照一個女性70歲壽命來計算,這70年中,包括所喝的水和吃的食物在內,一共攝入的食物總量高達50~60噸,用兩噸卡車拉30車。人一輩子平均吃7.5萬頓飯,任何一頓都可以改造一個人的健康走向,任何時間干預都來得及,當然越早干預越好。

        但很多人在外就餐,美食面前抵不住誘惑,總想著這頓先享受了,下頓再平衡。如果老是這么想著,遲早沒下一頓了。就拿我們平時吃的蒸饅頭,如果一變成金銀小饅頭,能量就增加45%。明明在家里吃一碗白米飯挺好的,到餐廳吃自助,只有炒米飯,就多一勺油,熱量增加了90千卡。還有的女性采取極端控制法,每天晚上不吃飯,這絕對不行,會造成晚上低血糖,第二天早上吃早飯血糖會反彈很高。

         健康的人生從吃飯運動開始

         30分鐘

        懶惰別總找借口

        每天保持30分鐘運動,走路是最安全、最有妙的方法之一,最好每天走夠一萬步。沒有任何理由說我下班太累了,今天不走了,那你完全可以上班的時間走,比如中午休息的時候走半個小時,www.arcadipienza.com 我不相信一個人一天連半小時走路時間都沒有,別總給懶惰找借口。身上帶個計步器,必須量化,一萬步完不成就不睡覺。

        對歐洲五萬女性調查發現,每周堅持走4萬步以上的人,心肌梗死、心臟缺血和惡性腫瘤發生率都大幅度下降。所以少開車,能走路的地方咱就不開車,能站著的時候就別坐著。

        天氣不好你可以選擇在家里走,看著新聞聯播走,地上鋪個小墊子,穿透氣吸汗的襪子。不要光腳,腳一走路就出汗,地上的細菌會侵害雙腳。大踏步走,胳膊擺開,看著電視第一是好計算時間,第二是可以調節情緒。

         健康的人生從吃飯運動開始

         體重30%

        格外重視體脂率

        體重和體重指數BMI有時候會有假象,而體脂率就不會說謊,它可以很準確的告訴你體內脂肪和肌肉都各有多少。比如現在有些女孩看起來挺瘦,體重很標準,但一測卻發現身體里的肌肉量很低很低,而脂肪把多出來的地方都填滿了。因為平時太缺乏運動,這種隱形肥胖我們也建議她應該減肥。

        一般來說,一個成年女性的體脂不能超過總體重的30%,比如你50公斤,脂肪最多15公斤,超過這個數值,就得減肥了。哪怕你看上去很苗條,實際上是個小油壺。

        要知道自己體脂高不高,有兩個方法。第一個辦法是到營養門診那兒去測,很麻煩。第二個辦法,自己摸就能摸出來,一共四處:一是上臂的中點外側,二是后背肩胛骨下角,三是膝關節上10厘米大腿外側,四是肚臍和腰部。

       
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