原文:
为了提高腹部平坦的减肥效果,加快体内糖分和脂肪代谢很重要。关键点在于“早晚生活有规律”。下面来介绍加快代谢率的“7条规则”。
调整昼夜节奏,塑造高代谢率的燃烧体质
谈到瘦身,大家一定首先想到怎么能瘦得更快。瘦身需要注重身体固有的昼夜节奏,过有规律的生活。
“有规律”听上去是不是有点晦涩?日本早稻田大学先进理工学部的柴田重信教授表示“早晨充分唤醒大脑和身体, 夜间充分休息,一旦调整到这样的生活节奏,则昼夜的糖分和脂质代谢就会明显区分开来”,最终达到使人能保持高代谢率的“燃烧体质”。
这里给大家总结了应该遵守的“7 条规则”。
首先,早上起床后立刻沐浴阳光(规则1),认真吃早餐(规则2),唤醒大脑和身体。白天尽量多运动,严格区分运动和休息。(规则3)
夜间充分休息。白天如果感到困,说明并没有获得与运动量相符的睡眠。改善睡眠深度,提升睡眠质量的关键在于“不要在睡觉前受手机等强光的照射”。睡前 30分钟应该停止用手机(规则6),保持充足睡眠(规则7) 。为了防止体脂肪堆积,在代谢率较高的时间段摄取3餐(规则4),柴田教授说“夜晚10点以后脂肪细胞开始储存脂质,10点之后不要吃东西(规则5)”,这是铁规。
让清晨的阳光和早餐,调节大脑和身体的节奏紊乱
柴田教授指出“有规律的生活能够提高代谢是因为这符合体内生物钟的节奏”。生物钟是指根据一天当中早、中晚的时间来身体自我调整的状态。和糖分脂质代谢有关的肠胃、肝脏、肌肉和脂肪等组织,都分别有自己的生物钟。生物钟正常运转,代谢就会正常。
“大脑生物钟”(中枢生物钟)掌管全身脏器和组织的“生物钟”(末梢生物钟)。它位于视交叉上核,是脑内视神经聚集的地方,它将时间信息传达到身体各部位的生物钟。
但是,因为大脑和身体的生物钟周期比24小时长一点, 如果不正常运转,周期会越来越推迟。所以很重要的是每天按照自然时间来活动,这就需要“清晨的阳光”和“早餐”。
大脑生物钟通过接受清晨的阳光刺激,来修正身体的时间然后它将这个信息传达给身体生物钟,从而修正整个身体的生物钟。柴田教授说“除了生物钟调节外,饮食也很重要特别是早餐,这在动物实验中已经得到证实,最近还在通过人体测试来验证”。
每天一直在看手机或者电脑,不吃早饭等不规律的坏习惯就会导致生物钟紊乱,身体就好像在倒时差。生物钟紊乱影响胃肠和肝脏也无法正常运转,不仅会导致代谢率下降,还会引起手脚冰凉、身体疲倦、身体无力等不适。所以为了身体健康,一定要调整生物钟,过有规律的生活。
推荐“12小时瘦身法”
“12小时瘦身法”是根据“生物钟”时刻来调节饮食。它指从早餐开始12小时内吃完晚餐,剩下的12小时什么都不吃,通过饮食调节早晚的节奏。在实验中显示“中午无论吃多么高脂肪的东西都不会胖”,而且体重在3周内也瘦了3公斤。因为进食习惯和肝脏、脂肪细胞的生物钟完全吻合,所以能够提高糖分和脂质的代谢率,增加热量消耗,从而达到瘦身减肥的目的。
Q&A
Q。什么时候运动最好?
想要燃烧脂肪,最好是傍晚!专家的有关研究结果已经解释了不同时间段运动效果的差异。日本早稻田大学大学院体育科学研究科进行了一项实验,要求实验对象早晨和傍晚,各进行一个小时的中等强度运动,之后比较身体各项数据。
实验显示早晚数据存在根本差异,特别体现在游离脂肪酸 (FFA) 的浓度方面,在运动负荷结束后2小时内后,傍晚运动后游离脂肪酸 (FFA) 的浓度更高。
傍晚运动比早上运动脂肪燃烧更剧烈
10名健康男性,分别在早上(9-10点)和傍晚(17-18点)进行60分钟的跑步实验,测量运动前、运动刚结束、运动结束2小时后各项身体数据。上表显示的是游离脂肪酸(FFA),运动前和运动刚结束时早晚两者没有区别,但在运动结束后2小时数据方面,傍晚数值更高。(数据来源:日体育医会杂志;22.3.497-505.2014)
由此可见傍晚运动相比早晨运动,更有利于促进脂质分解。如果是为了瘦身而运动,推荐在傍晚而非早上进行。
Q。 晚餐和早餐相比,更容易使人发胖是真的吗?
有报告显示,越胖的人晚餐比早餐吃得更多。日本早稻田大学先进理工学部的柴田重信教授说“使用小鼠进行的多次试验表明,食用总量相同的食物,早饭比晚餐吃得多的人比较不容易发胖”。
同时,柴田教授还进行了人体临床研究。实验对象分成标准、肥胖、高度肥胖,分别记录其早餐、午餐、晚餐的进食量,分析结果显示,早餐量除以晚餐量,也就是“早晚餐比”最高的是准体型的人,肥胖度越高比值越低。早餐充分摄入的人不易发胖。
越胖的人早餐比例越低
将1054名实验对象,分成BMI为18.525的标准组(865人),25-30的肥胖组(147人),30以上的高度肥胖组(42人),调查其早餐、午餐、晚餐分别的用餐量和用餐习惯。早餐量除以晚餐量的“早餐晚餐比”,结果观察到标准实验组最高,肥胖程度越高比值越低这一倾向。(数据来源:第23届日本时间生物学会,2016)
Q.40岁以后,为什么不容易瘦下来了呢?
女性荷尔蒙减少,导致生物钟紊乱是原因之一。“一到40岁,突然开始发胖”“40岁以后瘦身就很难见效”。专业研究女性生物钟的日本明治大学农学部生命科学科的中村孝博副教授说“女性荷尔蒙减少会使生物钟比较容易紊乱”,这也是“女性超过40岁之后肥胖’的原因之一。雌性小鼠切除卵巢后呈现绝经状态,经确认其生物钟的节奏不再那么清晰。
中村副教授说“生物钟与脂质代谢密切相关:报告显示生物钟容易紊乱的三班倒工作的人更容易肥胖”。为了不助长生物钟紊乱,女人过了40岁要注意保持有规律的生活。
Q。 减少睡眠时间能瘦吗?
代谢下降了不仅不能瘦,空腹感加强反而可能变胖。睡眠时间短,说明活动时间长,所以体重会减轻?日本SUNAO诊所的内田直院长和日本花王健康护理食品研究所进行的联合研究发现结果相反。
该项研究中,9名实验对象被分成短时间睡眠组和标准睡眠组分别测量能量消耗量、深层体温、白天空腹感等3项指标。结果,能量消耗量没有差别,但是深层体温方面,短时间睡眠组第二天从早到晚比标准睡眠组都要低。这是因为短时间睡眠组的代谢率较低。
空腹感方面也有差别,短时间睡眠组第二天表现出强烈的空腹感。进行血液检查发现,短时间睡眠之后PYY也就是抑制食欲的激素分泌量减少。
内田院长说:“短时间睡眠组虽然活动时间比较长,但是因为代谢下降能量消耗不变。并且,因为空腹感强,容易增加进食量,反而会导致体重增加”。
短时间睡眠第二天深层温度较低,空腹感较强
将9名男性实验对象分成短时间睡眠组(前3天每天睡3.5小时,之后恢复为每天7小时)和正常睡眠组 (前3天每天睡7小时,之后也每天7小时),比较能量消耗、深层体温和空腹感。结果发现,能量消耗差异不大,与代谢强度有关的深层体温在短时间睡眠织中呈现较低倾向(上图),白天空腹感短时间睡眠组更强(下图)。数据来源:Scientific Reports 7.39640.2017)
Q。 什么食物会因吃饭时间不同,提高健康瘦身效果?
早餐吃鱼,可提高降低中性脂肪的效果。大家都知道不同时间吃药效果不同,健康食品也存在同样现象。日本产业技术综合研究所和MARUHANICHIRO公司联合对鱼油改善脂质代谢的效果和摄入时间的关系进行了研究。
实验中让小鼠在早餐和晚餐时摄取DHA和EPA,比较对脂质代谢产生的影响。结果,早餐鱼油能有效降低脂质。此外,早餐摄取鱼油与晚餐相比,具有提高血液中的DHA和EPA浓度的作用。
早餐食用鱼油,更能调整脂质代谢
给小鼠喂食含果糖过量的食物,使其餐后更容易提升血液中中性脂肪的量,另外再准备含有功能性成分鱼油的食物,在相当于小鼠早餐和晚餐的时间段喂食培育。2周后测量小鼠血液,早餐食用鱼油的组血液中的中性脂肪含量比晚餐食用组数值更低,脂质代谢的改善程度更高。(数据来源:第23届日本时间生物学会,2016)
译文:
To improve the weight loss effect of a flat abdomen, it is important to accelerate the metabolism of sugar and fat in the body. The key point is to have a regular morning and evening life. Here are the 7 rules for accelerating metabolic rate.
Adjusting the rhythm of day and night, shaping a high metabolic rate burning physique
When it comes to weight loss, everyone must first think of how to lose weight faster. Losing weight requires paying attention to the body's inherent circadian rhythm and living a regular life.
Does "regularity" sound a bit obscure? professor Shibata Shibata, from the Advanced Science and Technology department of Waseda University in Japan, stated that "fully awakening the brain and body in the morning and resting well at night, once adjusted to this lifestyle rhythm, the sugar and lipid metabolism of day and night will be clearly distinguished," ultimately achieving a "burning constitution" that can maintain a high metabolic rate.
Here is a summary of the 7 rules that should be followed.
Firstly, after waking up in the morning, immediately bathe in sunlight (Rule 1), eat breakfast seriously (Rule 2), and awaken the brain and body. Try to exercise more during the day and strictly distinguish between exercise and rest. (Rule 3)
Rest well at night. If you feel drowsy during the day, it indicates that you have not received enough sleep to match the amount of exercise. The key to improving sleep depth and quality is to avoid being exposed to strong light such as mobile phones before going to bed. Stop using your phone 30 minutes before bedtime (Rule 6) and maintain sufficient sleep (Rule 7). In order to prevent the accumulation of body fat, it is recommended to consume three meals during periods with high metabolic rates (Rule 4). Professor Shibata said that "fat cells begin to store lipids after 10 pm at night, and do not eat anything after 10 pm (Rule 5)", which is an iron rule.
Let the morning sunshine and breakfast regulate the rhythm disorder of the brain and body
Professor Shibata pointed out that a regular lifestyle can improve metabolism because of the rhythm of the biological clock within this complex. The biological clock refers to the state in which the body adjusts itself based on the early, middle, and late times of the day. The gastrointestinal, liver, muscle, and fat tissues related to sugar and lipid metabolism each have their own biological clocks. If the biological clock operates normally, metabolism will be normal.
The brain's biological clock (central biological clock) governs the peripheral biological clock (peripheral biological clock) of organs and tissues throughout the body. It is located in the suprachiasmatic nucleus, which is the gathering place of the optic nerve in the brain. It transmits time information to the biological clock of various parts of the body.
However, because the biological clock cycle of the brain and body is slightly longer than 24 hours, if not functioning properly, the cycle will become increasingly delayed. So it's important to move around according to natural time every day, which requires "morning sunshine" and "breakfast".
The brain's biological clock adjusts the body's time by receiving early morning sunlight stimulation, and then transmits this information to the body's biological clock, thereby correcting the entire body's biological clock. Professor Shibata said, "In addition to regulating the biological clock, diet is also important, especially breakfast, which has been confirmed in animal experiments and is currently being verified through human testing.".
Irregular bad habits such as constantly checking your phone or computer every day and skipping breakfast can lead to a disruption of your biological clock, causing your body to feel like it's reversing the time difference. Disorders in the biological clock affect the normal functioning of the gastrointestinal and liver systems, not only leading to a decrease in metabolic rate, but also causing discomfort such as cold hands and feet, fatigue, and weakness. So for the sake of good health, it is necessary to adjust the biological clock and live a regular life.
Recommend the "12 hour slimming method"
The 12 hour slimming method is to regulate diet based on the biological clock. It refers to finishing dinner within 12 hours from breakfast and not eating anything for the remaining 12 hours, adjusting the rhythm of morning and evening through diet. In the experiment, it was shown that no matter how high fat you eat at noon, you won't gain weight, and you also lost 3 kilograms within 3 weeks. Because eating habits are perfectly aligned with the biological clock of the liver and fat cells, it can increase the metabolic rate of sugar and lipids, increase calorie expenditure, and thus achieve the goal of weight loss.
Q&A
Q. When is the best time to exercise?
If you want to burn fat, it's best in the evening! The research results of experts have explained the differences in exercise effects at different time periods. The Sports Science Research Department of Waseda University in Japan conducted an experiment in which participants were required to engage in one hour of moderate intensity exercise in the morning and one hour in the evening, and then compare various body data.
Experiments have shown fundamental differences in morning and evening data, particularly in the concentration of free fatty acids (FFA). Within 2 hours after the end of exercise load, the concentration of free fatty acids (FFA) is higher after evening exercise.
Evening exercise is more intense than morning exercise in terms of fat burning
Ten healthy males were subjected to a 60 minute running experiment in the morning (9-10 o'clock) and evening (17-18 o'clock), measuring various physical data before exercise, immediately after exercise, and 2 hours after exercise. The above table shows free fatty acids (FFA). There is no difference between the morning and evening before exercise and just after exercise, but in terms of data 2 hours after exercise, the evening value is higher. (Data source: Journal of the Japanese Sports Medical Association; 22.3.497-505.2014)
It can be seen that evening exercise is more conducive to promoting lipid breakdown than morning exercise. If exercising for weight loss, it is recommended to do it in the evening rather than in the morning.
Q. Is it true that dinner is more likely to cause weight gain compared to breakfast?
A report shows that the fatter people are, the more they eat for dinner than breakfast. Professor Shibata Shigeru from the Advanced Science and Technology Department of Waseda University in Japan said, "Multiple experiments using mice have shown that people who eat the same amount of food for breakfast are less likely to gain weight than those who eat more for dinner.".
Meanwhile, Professor Shibata also conducted clinical research on the human body. The experimental subjects were divided into standard, obese, and highly obese individuals, and their food intake for breakfast, lunch, and dinner were recorded. The analysis results showed that the breakfast intake divided by dinner intake had the highest "morning to evening meal ratio" for individuals with similar body types, while the higher the obesity level, the lower the ratio. People who consume enough breakfast are less likely to gain weight.
The fatter the person, the lower the breakfast ratio
1054 experimental subjects were divided into a standard group (865 individuals) with a BMI of 18.525, an obese group (147 individuals) aged 25-30, and a highly obese group (42 individuals) aged over 30. The amount of breakfast, lunch, and dinner consumed and their eating habits were investigated. The breakfast to dinner ratio was calculated by dividing the amount of breakfast by the amount of dinner. The results showed that the standard experimental group had the highest ratio, and the higher the degree of obesity, the lower the ratio. (Data source: 23rd Japan Chronobiology Society, 2016)
Q. Why is it not easy to lose weight after the age of 40?
One of the reasons is the decrease in female hormones, which leads to disrupted biological clocks. "At the age of 40, one suddenly begins to gain weight." "Weight loss becomes difficult to achieve after the age of 40.". Associate Professor Takahiro Nakamura from the Department of Life Sciences at Meiji University's Department of Agriculture, who specializes in researching women's circadian rhythms, said that "a decrease in female hormones can easily disrupt the circadian rhythms," which is also one of the reasons why women become obese after the age of 40. Female mice exhibit menopausal status after ovariectomy, and it has been confirmed that the rhythm of their circadian rhythms is no longer as clear. ".
Associate Professor Nakamura said, "The biological clock is closely related to lipid metabolism: the report shows that people who work in three shifts and have a more easily disrupted biological clock are more likely to become obese.". In order to avoid disrupting the biological clock, women over the age of 40 should pay attention to maintaining a regular lifestyle.
Q. Can reducing sleep time lead to weight loss?
Metabolism decline not only prevents weight loss, but also increases the feeling of fasting, which may lead to weight gain. Short sleep time indicates long activity time, so weight loss will occur? A joint study conducted by Dr. Naoto Ueda of SUNAO Clinic in Japan and the Kao Health Care Food Research Institute in Japan found the opposite.
In this study, 9 experimental subjects were divided into a short-term sleep group and a standard sleep group, and energy consumption, deep body temperature, and daytime fasting sensation were measured, respectively. As a result, there was no difference in energy consumption, but in terms of deep body temperature, the short-term sleep group had lower levels from morning to night the next day compared to the standard sleep group. This is because the metabolic rate of the short-term sleep group is lower.
There are also differences in the feeling of fasting, with the short-term sleep group showing a strong feeling of fasting the next day. A blood test revealed that after a short period of sleep, the secretion of PYY, a hormone that suppresses appetite, decreased.
Dean Uchida said, "Although the short-term sleep group has a longer activity time, its energy expenditure remains unchanged due to decreased metabolism. Moreover, due to a strong feeling of fasting, it is easy to increase food intake, which can actually lead to weight gain.".
On the second day of short-term sleep, the deep temperature is lower and the feeling of fasting is stronger
Nine male subjects were divided into a short-term sleep group (3.5 hours of sleep per day for the first three days, followed by a recovery of 7 hours per day) and a normal sleep group (7 hours of sleep per day for the first three days, followed by 7 hours of sleep per day), and energy expenditure, deep body temperature, and fasting sensation were compared. The results showed that there was not much difference in energy expenditure, and deep body temperature related to metabolic intensity showed a lower tendency in short-term sleep (as shown in the figure above), with a stronger daytime fasting sensation in the short-term sleep group (as shown in the figure below). Data source: scientific Reports 7.39640.2017)
Q. What foods can improve health and weight loss effects due to different eating times?
Eating fish for breakfast can improve the effect of reducing neutral fat. Everyone knows that taking medicine at different times has different effects, and the same phenomenon applies to healthy foods. The Japan Institute of industry and Technology and MARUHANICHIRO jointly conducted a study on the effect of fish oil on improving lipid metabolism and the relationship between intake time.
In the experiment, mice were given DHA and EPA for breakfast and dinner to compare their effects on lipid metabolism. As a result, breakfast fish oil can effectively reduce lipids. In addition, consuming fish oil for breakfast has the effect of increasing the concentration of DHA and EPA in the blood compared to dinner.
Eating fish oil for breakfast can better regulate lipid metabolism
Feeding mice with foods containing excessive fructose makes it easier for them to increase the amount of neutral fat in their blood after meals. In addition, preparing foods containing functional ingredients such as fish oil and feeding them during the same time period as breakfast and dinner for cultivation. Two weeks later, the blood of mice was measured, and the group that consumed fish oil for breakfast had lower levels of neutral fat and higher levels of improvement in lipid metabolism compared to the group that consumed fish oil for dinner. (Data source: 23rd Japan Chronobiology Society, 2016)
句子分析1:
There is no difference between the morning and evening before exercise and just after exercise.
句子成分分析:
There is no difference (between the morning and evening) [before exercise] and just after exercise
句子语法结构详解:
* there 引导 there be ... 句型, 表示“有”的意思。
* is 为系动词作谓语,采用一般现在时。
* the 为定冠词。
相关语法知识:
there 引导的句子
系动词
时态
并列连词
句子相关词汇解释:
Phrase:
between...and... | 在...和...之间 |
Vocabulary:
difference ['difәrәns] | n. | 1) 差异,不同,变化 2) 差额 |
morning ['mɔ:niŋ] | n. | 1) 上午,早晨 2) 午夜至正午的时间 |
evening ['i:vniŋ] | n. | 1) 晚上 2) 晚会,晚间活动 |
before [bi'fɔ:] | prep. | 1) (时间或顺序)在...之前 2) (位置)在...前面 |
exercise ['eksәsaiz] | n. | 1) (身体及脑部的)锻炼 2) (保持健康或培养技能的)一套动作或锻炼活动 |
and [ænd] | conj. | 1) 和, 与, 同, 并 2) 然后,接着 |
just [dʒʌst] | ad. | 1) 刚好,差一点就不 2) 刚,刚刚 |
after ['ɑ:ftә] | prep. | 1) (时间、次序或位置)在...之后 2) 仅次于 |
句子语法错误检查:
(未发现错误)
句子相关学习点:
between 和 among 的区别
句子分析2:
The results showed that the standard experimental group had the highest ratio, and the higher the degree of obesity, the lower the ratio.
句子成分分析:
The results showed | that the standard experimental group had the highest ratio, || and the higher the degree (of obesity), || the lower the ratio.
句子语法结构详解:
(highest 为 high 的最高级形式, higher 为 high 的比较级形式, lower 为 low 的比较级形式)
* showed 为谓语,采用一般过去时。
* that 为连词,引导宾语从句。
* had 为谓语,采用一般过去时。
* and 为并列连词。
* 句中含有“the + 比较级..., the + 比较级...”结构,意为 “越……, 越……”。
* the 为定冠词。
相关语法知识:
时态
宾语从句
形容词的比较级和最高级
并列连词
句子相关词汇解释:
Vocabulary:
result [ri'zʌlt] | n. | 1) 结果,后果 2) 结果(包括比分、得票、获胜者或当选者名单等) |
show [ʃәu] | vt. | 1) 显示出,流露出(情感、表情等) 2) 表明,显示, 证明 |
standard ['stændәd] | a. | 1) 普通的,正常的,通常的,标准的 2) (符合)标准的,按一定规格制作的 |
experimental [ik,speri'mentәl] | a. | 1) 以实验(或试验)为基础的,实验性的,试验性的 2) 科学实验的,科学试验的 |
group [gru:p] | n. | 1) 组,团体,群,批 2) [商]集团 |
have [hæv] | vt. | 1) 有,持有 2) 吃,喝, 抽(烟) 3) 患病,出现(某症状) |
high [hai] | a. | 1) 高的 2) 有某高度的 |
ratio ['reiʃәu] | n. | 比率,比例 |
degree [di'gri:] | n. | 1) 大学学位 2) 度数,度 3) 程度 |
obesity [әu'bi:siti] | n. | 肥胖 |
low [lәu] | a. | 1) 低的,矮的,离地面近的 2) 在底部的,近底部的 |
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