The fat man no longer worries about weight-reducing _'s male health care

The fat man no longer worries about weight-reducing _'s male health care
Medical research verifies, the man probably has 30 billion fat cells in the body, and increase and increase weight with age gradually. If man too fat, careless to reduce weight, certainly will influence the health. The following is some weight-reducing wonderful methods that the medical expert offers to fat man - --
Eat like diabetes patient
Medical expert remind fat man, take like diabetes patient, worry thin body, they offered " The diabetic recipe " As follows:
Choose the staple food variety at first. The medical expert has proposed " blood glucose index " of the food according to the intensity helpful to supersession of blood glucose of food Concept. The food of blood glucose with the higher index is unfavorable to the diabetes patient and recover. In other words, the diabetes patient should choose the food that the blood glucose index is on the low side.
In the daily staple food, blood glucose has the lowest index Xiao's wheat, secondly it is corn and dreg, white kidney bean, oatmeal, maize flour that mix two of the powder of soya bean and shut the surface etc., it is mung bean, maize flour, millet again.
Secondly it is the amount of staple food controlled, the staple food quantity of every day presses the activity and amount of labour and is divided into four pieces of grade - --
Have a rest: It is 200- 250 grams every day.
Light manual labor: It is 200- 300 grams every day.
Medium-sized manual labor: It is 250- 300 grams every day.
Heavy manual labor: It is more than 400 grams every day.
The breakfast,lunch and dinner is distributed: Breakfast is 1/5; Chinese food is 2/5; Dinner is 2/5. If the hungry sense appears in the middle, can seek to supplement from the following food: Wax gourd, pumpkin, vegetables such as the tomato, Chinese cabbage, spinach, rape, cabbage, fragrant-flowered garlic, green pepper, bean sprouts dish, cucumber, lettuce, eggplant, cauliflower,etc., marine alga, mushroom food. If eat and suck starch more vegetables such as potato, taro, sweet potato, lotus root, carrot, onion, garlic bolt, pea, broad bean,etc., must deduct the equal amount of staple food appropriately.
Sleep like baby
The medical expert has also found sleep and fat delicate relation, it causes one of the fat main factors that the sleep is not good.
With the years, people deep sleep time in sleep is fewer and fewer. Materials reveal under the age of 25 the intersection of man and deep sleep account for evening the intersection of sleep and total 20% of time; 25- 35 -year-old men reduce to 12%; The deep sleep time of man over 35 is less than 5%; Over 45, nearly totally lose deep sleep ability.
The becoming less of the time of deep sleep, will inevitablely influence the secretion of growth hormone, and the main function of growth hormone promotes the skeleton and muscles grow, accelerate the internal fat to burn at the same time, keep bodily form healthy. So, the direct consequence that sleep quality drops is causing the fat.
So if you want to sleep kind to feel, the medical expert proposes our sleep like baby. Among them include two main points: Sleep foot, until 20- 30 year old take, sleep totally 8 hour every night, insist on afternoon nap from half an hour to one hour; Keep for 7 hours (men) every night too over 30 Or 7. 5 hours (women) ; Second should sleep, dispel all sorts of interference factors as much as possible, dispel insomnia, should especially ensure the time of deep sleep, growth hormone by promoting the body to be with more endocrine.
Move like monkey
If you can jump like ape, catch all chances and take exercises, the chance that the stature puts on weight must be reduced. Japanese expert warns the persons who reduce weight: Absorb the food low in calories and can not maintain ideal bodily form for a long time, if you want to keep the well-balanced stature, must increase muscle quality by strength training, improve " basic metabolism amount " under the quiet state Heat consume.
You if busy, sport of finding time, might as well break the whole up into parts sport, rub into and work and rest at ordinary times. The method that Russia's sports medical science expert offers is suitable for consulting:
In the bathroom - -
Can improve the blood circulation to stretch oneself from morning, tempered the vertebra. The naked or naked foot goes to the bathroom, mean having the air bath, strengthen cold-resistant strength, prevent cold.
Took two steps and squated down once each time, or squated going simply, in order to temper two leg joints. The fine one of physique can take the way in which single foot or one pair of feet dances to go to the bathroom.
Push the door frame with strength with hands while passing the door, temper hand, truck and muscle of the shank. Exert oneself for 5- 7 seconds continuously each time, repeat 3- 4 times.
Stand on the foot, have a rest for several seconds after doing for 20 times continuously, repeat while brushing teeth, so can prevent the lower extremities variceally.
Move more hands and the head while washing the face, does not go down on one's knees without arching one's back, contribute to improving the tense degree of muscle. Or is facing toward the mirror to make eyes behind washing the face, move face muscles and or sneer the nose in order to dredge the respiratory tract.
In the kitchen - -
Can temper belly and buttock while cooking, washing the bowl, sweeping the hygiene. Method to temper buttock, do things the intersection of shrink and the intersection of buttock and muscle, last after the about 10 seconds relaxing, repeat for 10 times at least.
Then temper the belly and try hard to draw the abdomen first, relax after feeling suffocated for 5- 7 seconds, do for 10 times repeatedly. This sport, for strengthening buttock and belly muscle, reduce the fat to pile up, narrowing abdominal girth and buttocks has much benefits.
While working - -
Go downstairs, take lift upstairs, run, step on floor downstairs or on foot result good.
Can make shanks to hold (turn round from side to side or nod) while waiting for bus , the sports of squating down.
Stop and support the pole in the car, do the arm and draw sports. Can also do tiptoe sports, stand on the tiptoe first, then put down suddenly, in order to promote the blood circulation of the foot.
If take the subway, might as well roll the ladder will be regarded as the ordinary stair and climbed, sometimes with the sole, sometimes land with the tiptoe, in order to temper buttock muscles.
In the office - -
Sit on the office chair, lift both legs, and try hard to lift the body to leave the chair with both hands, put down gently, repeated the intersection of exercise and 5- 7, can strengthen shoulder and the intersection of chest and muscle.
While taking heavier folder or documents pouch, book, can put up the here chest high, both hands press close to the chest, the back keeps straight, repeat several times.
Sit on the chair, one pair of soles, shrink buttock muscles, the body leaves 1- 2 centimetres of chair (hands can't prop up things) ,And keep for some time, repeat once after having a rest for 10- 15 seconds.
While putting books and newspapers or other things in order, do not need hands to keep up to stand up after squating, in order to temper the leg
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