常吃这几样超级食物就对了 Blog Featured Image
Health

常吃这几样超级食物就对了

  减肥,是女性们毕生的课题。我们都知道节食并不能让我们真正瘦下来,均衡的饮食和定时的运动才是减肥王道,但具体来说,究竟要吃什么食物才算是「均衡」的饮食呢?大家都知道,减肥和健康是分不开的,因此吃健康的食物,其实就相当于减肥,而今天我将介绍各位6种对减肥特别有效的「超级食物」。 什么是「超级食物」? 超级食物 (Superfood),指的是对健康非常有益,甚至可以让生病的身体逆转为健康的食物。一般来说,只要含有丰富抗氧化、抗炎、微量元素丰富、富有维生素的食物,比如浆果类(蓝莓、)、十字花科类等。每一年,超级食物的清单都会越变越多,这是因为随着科技发展,人类也发现了越来越多食物中的健康成分,对于想要健康减肥的你我,这当然是个好消息!现在,就让我来向大家分享分享我心目中最棒的5种「超级减肥食物」吧!   1. 鲑鱼(鲑鱼)or 任何高脂肪鱼肉 鲑鱼的美味,和它所含有的脂肪量成正比,也就是越多脂肪的鲑鱼,味道越好吃~ 不过,吃脂肪那么高的鲑鱼,怎么可能对减肥有帮助呢?这你就有所不知了,鱼类的脂肪含有Omega-3,其中的EPA和DHA成分,不但不会影响我们的体型,反而对我们的健康大有帮助,且还能充分补充人体所需的蛋白质。 另外,鱼类的脂肪其实是高密度脂肪胆固醇(HDL Cholesterol),对人体来说是一种「好脂肪」。除了鲑鱼以外,青鱼、沙丁鱼也都是很好的选择哟~   2. 鸡蛋 有些人认为鸡蛋的蛋黄脂肪过高,因此舍弃不吃,但你知道吗?鸡蛋最有营养的部分,其实就在蛋黄哦~ 确实,鸡蛋每100g就含有27g的脂肪,但这种脂肪属于对人体「好的脂肪」,不但能对抗炎症,还能降低坏胆固醇,再加上鸡蛋成本便宜有好吃,毫无疑问是名副其实的「超级减肥食物」!   3. 菇类 不论是金针菇、猴头菇、香菇、蘑菇,全都含有丰富的膳食纤维,对促进肠胃蠕动、提高消化能力都非常有帮助!除此之外,菇类内含多醣体,能有效提高我们的身体免疫力,加上100g菇类只有约40左右的卡路里,但只吃一点点就能有饱腹感,毫无疑问是减肥餐点的最佳食材~ 菇类不但能和蔬菜一起炒,拿来炖汤也非常美味(我最喜欢炖香菇鸡汤!),营养价值丰富,真的是赞到了极点的一道食材!   4.  糙米 咦,米饭不就是碳水化合物吗?想要减肥,还吃什么碳水化合物?没错,碳水化合物确实对减肥没有太大帮助,但糙米除了碳水化合物以外,由于多了胚芽,使糙米还内涵丰富的营养价值。另外,由于糙米的膳食纤维非常够,和白米饭比起来,吃糙米更容易获得饱足感,这也能让你减少进食量,对减肥大有帮助~   5.  花椰菜 减重必吃花椰菜,这好像已经成了大家心目中的共识了~没错,花椰菜可说是超级减肥食物中的No. 1。花椰菜属于十字花科蔬菜,不论是白花椰菜还是绿花椰菜,都含有丰富的维生素和微量元素,同时本身也富含膳食纤维,只许吃少量就有饱足感,不论蒸的炒的,都非常有营养。另外,白花椰菜拥有槲皮酮,而绿花椰菜含有萝卜硫素,这两者都是科学家认证对抗癌有帮助的成分,还能推迟衰老、抗氧化,可说是CP值超高的一种食物。 --------------------------------------------------------------- 事实上,减肥是没有快捷方式的,而最快的方式,就是以每天的努力换取一点一滴的成果。如果你能将我在上面提到的食物融入每天的三餐配合适量运动,那我相信过了不久,你就能拥有非常棒的身材。最后,不知道大家心目中的「超级减肥食物」还有些什么呢?欢迎在下面的留言区和我分享哦!...

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Health

The General Idea Of Healthy Lifestyle

The idea of wellness and nutrition can be confusing sometimes. There are tons of health and wellness blogs out there focused on ensuring that individuals keep a healthy lifestyle by all means. Meanwhile, qualified experts in the field are still holding opposing opinions as of today. However, irrespective of these varying opinions, some   health tips  can help you maintain and lead an enjoyable life.

These  health tips  are backed up by research. And these blogs related to health comprise necessary simple steps you can take to keep yourself in good shape. This is key if you are particularly interested in your wellness. That way, you will improve your physical and mental wellness. There is really no substitute for leading a healthier life, and it is not something you cannot achieve. Healthy living includes basic things like refreshing a yoga session, boosting your energy with a nutritious snack, or generally repairing your oral health, among others. In this section, you’ll learn how to stay alive, healthy and what things you should avoid.

 

Health & Nutrition Tips

The following are the various means to stay physically active and generally maintain good health. The list is non-exhaustive as it uncovers different ways by which you can stay fit, and more importantly, be your own personal trainer.

 

#1. Avoid Sugar Calories

You must have heard that sugary drinks contribute immensely to the fattening items that people often ingest in their bodies. The reason is not far-fetched: The brain measures the calories from liquid sugar differently than it does for solid food. Invariably, for any soda you drink, you end up eating more calories. This contravenes every dimension of applying the healthy diet principle. Consequently, sugary drinks have a strong association with obesity, type 2 diabetes, heart diseases and other health problems. In fact, fruit juices may be as bad as soda because they contain a lot of sugar too. The fact that they have small quantities of antioxidants does not erase the harmful effects inherent.

#2. Eat Lots Of Nuts

Even though nuts are high in fat, they are tremendously nutritious and healthy. Loaded with vitamin E, fiber, magnesium and other necessary nutrients; nuts have been studied to help lose weight and combat type 2 diabetes as well as heart disease. Interestingly too, when you eat nuts, your body does not absorb 10-15% of the calories present. Health experts suggest that nuts can help stimulate and boost metabolism. So, as you adjust your meal plans henceforth, include some nuts.

#3. Do Away With Junks

As much as possible, avoid processed junk food. This information is a requisite for maintaining a natural living. Junks are absolutely unhealthy as they have been prepared to stimulate your pleasure centers, and this makes your brain crave many foods, and that way, you tend to overeat. In some cases, too, junks can lead to food addiction in some people. These junk foods have low fiber, protein and micro-nutrients content. Instead, they are rich in added sugar and refined grains which are mostly unhealthy. To stay healthy, I’d advise you to eat more real foods.

#4. Sleep Well/Enough

The importance of getting enough quality sleep cannot be overemphasized. As a matter of fact, poor sleep can result in insulin resistance, which subsequently disrupts your appetite hormones and leads to a reduction in physical and mental performance. Additionally, poor or inadequate sleep is among the strongest individual risk factors that result in unnecessary weight gain and obesity. According to a study, insufficient sleep has an obesity risk of 89% in children and 55% in adults. The National Sleep Foundation advises adults to get 7-9 hours of sleep each night. This contributes significantly to people’s mental health. And if you stay on a regular sleep schedule and avoid napping for too long during the day, you will be able to get the proper amount of sleep at night.

#5. Drink A Lot Of Water

The benefits of drinking water are very numerous, and according to studies, it can increase the rate at which you burn calories. Overall, it enhances good health. With adequate consumption of water, you can increase the metabolism rate by 24-30% in one or one and a half hours. The best time to drink water is before meals, which is effective for weight loss by 44% in 500ml.

#6. Eat Lots Of Vegetables And Fruits

Vegetables and fruits have vitamins, minerals, many antioxidants and prebiotic fiber. These constituents have much potential, and fruits and vegetables help people live longer and with a lower risk of heart disease, obesity and other types of illnesses. Going forward, they are perfect health recipes that you should embrace in your meal plans. You’ll also find fruit juice a lot beneficial to your health as against caffeinated drinks.

#7. Eat Plenty Of Proteins

Eating plenty of protein is good for your health. Proteins are good for weight loss, and high intake can boost metabolism, and this makes you feel full such that you eat fewer calories. Additionally, you will be able to lower blood sugar and blood pressure levels. Include plenty of protein in your diet, going forward.

#8. Do Away With Smoke Or Drugs

If you smoke or abuse drugs in a way or another, you have to treat these problems first. After that, you can manage diet and exercise. Take alcohol in moderation if you must and avoid it entirely if you have the tendency to drink excessively.

#9. Pay Attention To Your Stress Level

Do not take stress levels likely. Manage your stress levels by concentrating on hobbies that help you stay calm (i.e. reading or listening to music). There are also many relaxation techniques you can practice, such as meditation. Include this in your healthy eating plans, and you’ll do just fine.

#10. Eat A Balanced Diet

According to research, ensure you always eat a well-balanced diet. Foods rich in vitamins and minerals can be extremely beneficial to your health. You can maintain healthy eating habits by choosing to cook at home rather than eating out. Doing that helps you to watch the number of saturated fats. Also, you can try many cooking methods like steaming and modifying recipes to reduce sugar, fat, and salt. With that, you can sustain your diet changes.

#11. Include Workout In Your Schedule

Truthfully, it can be challenging to be motivated to hit the gym. Other than the obvious health benefits of keeping and staying in shape, workout helps you stay energized, healthy and beautiful. If you include working out into your schedule, it enables you to feel at your best, and ultimately, be productive. Would you like to identify with the fit bottomed girls? Begin your workout session today.

#12. Meditate

Meditation aids concentration. It helps you shift your attention from every distracting thought to something in the moment. As a result? Improved sleep, reduced blood pressure, less anxiety and faster healing of wounds.

 

Final verdict

Staying healthy requires a great deal of effort but does not necessarily have to be expensive. You can maintain a healthy lifestyle by eating  nutritious meals  by choosing from the full, healthy recipes available, getting adequate exercise, among other things.

From the  health tips  above, you will see that there are several ways to keep in shape and stay healthy. The bulk of the decision is yours, and these healthy lifestyle tips can help you stay informed and live better. These small efforts, when done consistently, will generate incredibly amazing results. What I’m saying is, you can give your well-being the deserving importance. Even at less cost and with minimal efforts.

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