2009年6月29日星期一

让女人暴瘦的十种食物

让女人暴瘦的十种食物

扁豆

热量:232cal/一杯

若配合绿叶菜食用,可以加快身体的新陈代谢,看了就让人心情大好的绿色你喜欢吃吗?

让女人暴瘦的十种食物

燕麦片

热量:132cal/一杯

外国好多减肥餐单都会set燕麦片做早餐主打菜式,一来低卡,二来营养丰富,含维他命B、E、铁等成分,对推动消化系统很有功效。今天开始就用它代替芝士做消夜,一定fit得多。

让女人暴瘦的十种食物

全麦面

热量:65cal/一片

全麦包是面包中最低热量,如果你是无包不欢的话,就建议你早餐或者tea time吃个全麦包填填肚子!

茄子

热量:19cal/半碗

有科学研究指出茄子一顿正餐中可以发挥阻止吸收脂肪作用,同时蕴含维他命A、B杂及C,对减肥人士讲系一种好食又有益食物。

让女人暴瘦的十种食物

热量:50cal/一个

橙含天然糖分、多纤维又低卡,是用来代替糖果、蛋糕、曲奇等甜品的最佳选择,嗜甜但减肥姊妹们可以食橙来满足食甜的欲望,加上多食纤维有助排便,减少体内积聚毒素。

让女人暴瘦的十种食物

海鲜

热量:水浸吞拿鱼135cal/1/4杯三文鱼70cal/一安士

一般海鲜都是保持体形女士的首选,盐水浸吞拿鱼同三文鱼,大家不妨用作减肥餐主菜。

让女人暴瘦的十种食物

芦笋

热量:66cal/一磅

芦笋含丰富维他命A同C,用来做沙律是个不错之选,或者闲时煲熟做一杯芦笋,看电视听歌时可当小食充饥,健康又不会肥。

让女人暴瘦的十种食物

土豆

热量:145cal/一个大薯

食用土豆保持体形并不等于所有土豆的延伸品都可以吃,因为20条炸薯条热量就有260cal,所以食水煮土豆就最安全,薯片?还是离得远一点吧.

让女人暴瘦的十种食物

椰菜

热量:40cal/一杯

椰菜含丰富高纤维成分,配合番茄、洋葱、青椒等材料可煲成瘦身汤,肚子饿的时侯很管用,低卡又饱肚.

鸡肉

鸡肉系好多减肥餐单的指定菜式,当然去皮食用,热量更低。3安士鸡肉只有4.1g脂肪,比半份牛肉同猪肉的热量还要低。


2009年3月12日星期四

这六个坏毛病会让女人衰老十年!

女人的一生中一定会为了追求美丽而犯很多错误,这些错误就是让我们一次次的吸取了教训,到底什么是能避免的呢?克服这些坏习惯也许能让我们延年益寿……

  第一大害:反复减肥

危害:

医学界过去曾经认为反复减肥会导致新陈代谢紊乱、肌肉密度降低,甚至猝死,但深入研究对于上述结论已呈现否定趋势。不过反复减肥、增肥对于健康的影响亦不容乐观。近来华盛顿医学中心的研究显示:多次反复减肥会使人体长期免疫力下降。尽管尚未找出具体原因,但研究人员发现反复减肥会降低细胞活力和对抗感冒、感染和早期癌细胞的能力。

补救方法:

对于体重超标的人来说,减轻45公斤体重就可以降低高血压和糖尿病的发病率,减掉多余脂肪当然要比拖着一身赘肉健康潇洒,但关键在于如何保卫自己的减肥成果。首先,必须找出肥胖的原因,摒弃过去不健康的生活方式和习惯;然后采取实际行动,根据营养学家的建议和自己的接受能力科学减肥、快乐减肥既要控制过量饮食,又要保证每日人体所需各种营养的摄入量。再次,定期运动既能够减轻人体压力还能够促进脂肪燃烧,让减肥的效果更显著、更持久。最后一点,无论多好的减肥方法都需要减肥者持之以恒的毅力来配合。

  第二大害:酷爱日光浴

危害:

很多人都认为日光浴不但能给自己带来迷人的肤色还有益健康。但是千万别小看阳光的厉害频繁或时间过久的日光浴也可能导致皮肤癌和提前衰老(如色斑、皱纹、皮肤松弛和毛细血管破裂等)。尽管没有人能够证明日光浴本身与皮肤癌有多大程度的直接因果关系,但研究表明那些有曾经被日光灼伤经历的人罹患黑素瘤(肤癌中死亡率最高的一种)的几率要高于其他人。最近的一项研究显示,在所有喜欢日光浴的人群中,白色人种的人罹患黑素瘤的可能性高出其他人群三倍之多。

从日光浴的方式来说,人工日光浴的伤害性更大一些,因为皮肤会在短时间内吸收相当集中的紫外线。

补救措施

从被日光灼伤到病发皮肤癌,其间可经过一个1030年的潜伏期。因此如果你在小时候曾经被阳光灼伤过,那么现在必须提高警惕。每个月检查一下自己全身的皮肤,看看有没有新的痣记出现,有没有老的痣记变色、变形,如果你发现任何可疑症状应立刻就医。同时,如果你身上的痣记较多或经常晒日光浴的家人中有人曾罹患皮肤癌,那么你也应该每年做一次专业皮肤检查。当然,还有最基本的一点:在未涂抹防晒油的情况下再也不接受阳光直射。

  第三大害:经常处于嘈杂的环

危害:

轻时酷爱摇滚乐的你会发现自己的听力大不如前。经常处于嘈杂环境容易造成听觉系统对中波声音接收能力下降,有时候听不清别人所说的话,周围有噪音的时候情况尤甚。随着年龄的增长,人们继而会对更高波段的声音反应迟钝,也就是说,听高音调声音,如门铃、电话的能力降低。

补救措施:

听力的丧失是无法挽回的。但是我们可以采取行动避免听力的继续下降。比如,看电视、听音乐时刻意将音量放小一点儿,在使用吸尘器等噪音较大的电器时带上耳罩等。如果耳边经常嗡嗡响,说明你可能患有耳鸣症,对于那些喜欢大声放音乐的人来说,这是一种常见病。虽然没有根治的办法,但如果出现此症状还是应该及时就医,以便排除患其他病症的可能性,并了解症状的缓解方法。

  第四大害:无保护性行为

危害:

你很可能在毫无意识的情况下感染传染性性病。专家指出,约有75%的女性携带衣原体,但并无任何临床症状,且大多数患有淋病的女性只表现出轻微症状,如小便不适或阴道有黄色液体流出,根本想不到自己需要治疗,无保护的性行为就会将这些疾病传染给男性。另外,80%患有生殖器疱疹的男性患者也不会出现很明显的如疼痛等临床症状。更深入的研究则发现,高达75%的男性受到人乳突淋瘤病毒(HPV)的侵扰,这是目前最为普遍的传染性性病。它通常没有明显症状,但如果得不到及时治疗而传染给女性,可导致宫颈癌的发生。

补救措施:

如果你没有定期检查身体的习惯,那么从今天开始应该要求自己做到这一点。面对医生,你必须将自己性方面的情况开诚布公地说出来。疱疹是一种慢性疾病,使用药物可以控制病情发展,避免疼痛和传染。

  第五大害:酗酒

危害:

酗酒很容易导致酒精中毒,尤其是在其直系亲属中有此类患者的情况下。医学界将酗酒定义为:一次喝5瓶或5瓶以上啤酒,或者,血液中的酒精含量达到或高于008。由于大量酒精会杀死大脑神经细胞,长此以往,会导致记忆力减退。还可能引起脂肪肝、肝硬化等肝脏疾病,情况严重者必须进行肝脏移植才能保全性命。

补救方法:

如果你对酒精尚未达到依赖的程度,那么从现在开始给自己规定每天最多喝一瓶啤酒。随着酒精摄入量的减少,肝脏极可能自然恢复到正常状态。同时,尽管我们无法让死去的脑神经细胞复活,只要没有大量酒精的刺激,大脑的记忆功能就会渐渐恢复。

  第六大害:吸烟

危害:

论你是属于为了应酬偶尔意思一下的轻度吸烟者,还是离了香烟日子就过不踏实的重度吸烟者,香烟中所含的有害成分都会大幅提高你罹患心脏病、肺癌和其它类型癌症的危险。具体来说,因吸烟导致的癌症死亡比例可占到所有癌症死亡总数的30%

补救方法:

对于那些有数年甚至数十年的老烟民来说,有没有什么办法可以挽救健康呢?答案是,戒烟。专家指出,即便戒烟时间只有一年,也能够有效降低患心脏病危险达一半以上。如能坚持15年以上,患心血管疾病的几率便可恢复到从未吸烟者的水平。关于肺癌的预防,研究人员发现,戒烟达5年者,其罹患肺癌的可能性较吸烟者降低一半,而戒烟达到10年者,其患病几率可降低至正常人水平。在戒烟期间,应多多食用富含抗氧化剂的水果和蔬菜,这些成分可以促进细胞的修复、消灭体内致癌自由基。同时,应积极参加运动以加强肺功能,促进肺部的血液循环。

来源:太平洋女性网

2008年8月28日星期四

Motivation Tips for Weight Loss

  • Read something inspiring!
    It could be a biography, quote, poem, or song. Use other peoples experiences to give you that lift.
  • Start a walking group!
    It's more social and you all get to feed off the motivation of each other.
  • Think of exercise as a menu rather than a diet!
    Make a list of activities and choose 1 each day.
  • Use a training journal!
    By keeping track of your activities you can see the improvements in your fitness week to week.
  • Start an interest or hobby that requires physical fitness!
    It could be bushwalking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it.
  • Increase your incidental activity!
    This is the amount of activity you do in your normal course of your day, the activity not generally classed as exercise. You could: walk to work, take the stairs instead of the elevator, never use the remote to the TV, or play with the kids for 15 minutes per day.
  • Try cross-training!
    If your exercise program is always the same then break it up with one session per week of swimming, bike riding, jogging, sprints, or circuits. You could even play a different sport and use it as a training session.
  • Use a Personal Trainer!
    Personal trainers can provide motivation as well as training variety.

  • Use an exercise video!
    If exercising in public places is not for you, then try training at home. There are many forms of training available on video now including: boxing, aerobics, pilates, and yoga.
  • Just start!
    You will always be able to find excuses not to train so don't think about it, just walk out the door.
  • Listen to music!
    Put on the stereo or use a walk-man. Music certainly helps the time go faster.

  • Watch TV!
    Most fitness centres now have a cardio theatre where you watch your favourite shows whilst you work out.
  • Read about the benefits of exercise!
    We all know that exercise is good for us but do you know why it is? Reading a reputable publication on exercise can inform you of the great ways exercise can improve your life. It's more than just being able to walk up those stairs!
  • Don't complicate things, make it simple!
    You don't have to find a fitness centre or join a Tai Chi group. Just find a nice park and go for a walk or run.
  • Create a list of reasons you want to be healthy and read it regularly
    It may be to improve health, play with the kids, or trek through India. Whatever the reasons write them down.
  • Exercise first thing in the morning!
    Get it out of the way early and you will be less likely to find excuses not to do it.
  • Compare yourself to others!
    Find yourself someone that you know that has problems related to health that you just don't want. It may be death, illness, or the fact that they have let themselves go so far that they have very restricted movement.
  • Train for an event!
    It could be a corporate sports day, fun run, or family activity. This will give you something to think of other than the time exercising.
  • Shop for new training gear!
    You will feel a lot more comfortable exercising if you look great.
  • Write down the compliments you receive on your improved health!
    You can then read them when whenever you need to refocus on your goals.
  • Shorten your workouts!
    Anything is better than nothing so rather than quitting exercise altogether, just shorten your workouts until you feel motivated again.
  • Compete with yourself!
    Set small goals within each session. Decrease your time for a set distance or increase the total distance covered. Small increases lead to big gains.
  • Read whilst you exercise!
    Get a magazine or book and pass the time you spend on the stationary bike. You may not exercise as hard but you will still exercise.
  • Monitor your heart rate!
    Checking your heart rate during a session not only takes your mind off what you are doing, it also allows you to compare sessions and monitor improvements in fitness.
  • Set a plan!
    Fail to plan, Plan to fail! Write down what you want to achieve, then how you will achieve it. Ensure that it is realistic and attainable.
  • Re-assess your goals!
    If you are losing motivation, maybe your goals were too easy or too hard. It may even be that you have changed what it is you now want to achieve.
  • List your obstacles to exercise and design a plan to overcome them!
    Be thorough, think of every reason you can find not to exercise, then write down a reason that you should.
  • Don't do anything that you don't like!
    You will have a greater chance of continuing to exercise if you find it enjoyable so if you don't like to run, do sit-ups, or swim, then don't do it.
  • Find the right location!
    It is always more enjoyable to exercise in a nice environment so take a visit to a local lake or park.
  • Reflect on your exercise history!
    When you last enjoyed exercise, how did it feel? What is different now?
  • Don't watch the clock!
    If you continually watch the time, then don't wear a watch. If you are at a fitness centre, cover the display on the machine.
  • Spend the time with your best friend!
    Take your dog with you. He will always be keen and it will help to keep him healthy as well.


  • Eat well!
    Improving your diet can give you more energy and increase your motivation to exercise.
  • Use intervals!
    Break your training up over the day. Do half in the morning and half in the evening.
  • Mix up the cardiovascular and weights!
    Do 5-10 minutes of cardio, then 5 minutes of weights, then repeat.
  • Train with someone different each day!
    Time will go faster as you catch up.
  • Try a new form of training!
    The methods of exercising are endless. Try something that you think might be interesting (eg, Pump, Boot Camp, Pilates, Surfing, Rollerblading, etc)

  • Exercise with your kids!
    Spend time with the family as you all get healthy.
  • Invest in your future!
    View your workouts as an important part of your lifestyle and as an investment in your health instead of a daily chore.
  • Use exercise as a trade off!
    You must exercise "X" times per week if you want to do/have "Y".
  • Surround yourself with positive people!
    You will be surprised at how positive your attitude will be if you spend time with people who really enjoy their life.
  • Use your workouts as "zone-out" time!
    Don't be contactable and don't think about work/family.
  • Use positive mental imagery!
    Each night as you go to bed spend time imagining what it would be like to be fit and healthy. How would your life be? How would you feel? It will be more attainable if you can imagine yourself reaching your goals.
  • One step at a time!
    Think of every rep, set, metre, or workout you do as being one step closer to your goals.
  • Change your surroundings!
    If you always train indoors, then start exercising 1 day per week outside.
  • Start a team sport!
    You will get to meet new people and its always very social.
  • Challenge yourself!
    Move out of your comfort zone. Do something that will challenge you physically and mentally.
  • Variety is the spice of life!
    Change your training regime every session.
  • Be accountable!
    Organise for someone to re-assess your fitness every month. This way you will be less likely to take time off.
  • Compete with a friend!
    See which one of you can attend the most sessions, run the fastest lap, or reach their goals the fastest. The competition will keep you both focussed.

Free Online Health Home

2008年7月16日星期三

站立式九段減肥功法

肥胖人愛坐而少動,甚至久站即覺疲勞,以站立式九段減肥功法,既可練功,又可改變肥胖人的行為。

練法:

①頂天立地


兩腳自然站立與肩同寬,兩手指相互交叉,掌心朝上平行地從胸前上升至頭頂上方,並做抬頭動作,同時吸氣。再將頭頂上方交叉的兩掌下移,經胸前至小腹前,兩 手掌向內翻轉,將掌心放置在小腹部,頭部保持正直,同時呼氣,共做4個8拍(默念數拍,如果集體鍛煉可用口令進行)。

②摘果下拉


將小腹上交叉的兩手,分開上舉到頭頂,五指分開,掌心朝前上方,兩手距離與肩同寬,同時吸氣。然後做摘果動作,手握拳用力往下拉至肩前,拳心朝前,同時呼氣,做4個8拍。

③雙側衝拳


將兩拳放在腰的兩旁,向體側兩方衝拳,至兩臂平舉與肩同高,拳心朝下,同時吸氣。再將兩拳收回腰部,同時呼氣,做4個8拍。

④抱頭側屈


將兩手指相互交叉,兩掌心抱在後腦上,腰部向右側凸出,做左側屈動作,同時呼氣;再回到原來直立姿勢,同時吸氣。然後做右側屈動作,做4個8拍。

⑤前俯後仰


做收腹前彎腰動作,彎至上身與地面平行,同時呼氣。再做後仰動作,腰部盡量前挺,同時吸氣,做4個8拍。

⑥馬步衝拳


站立,兩拳放在腰旁,右拳用力前衝,拳心朝下,直至肘關節伸直,上體不動,眼睛看拳,同時呼氣。將右拳縮回原處,同時吸氣。將左拳用力前衝。拳心朝下,直到肘關節伸直,上體不動,眼睛看拳,同時呼氣。
將左拳縮回原處,同時吸氣,做4個8拍。

⑦半蹲平舉


自然站立,兩腿半蹲,同時,兩手平舉至胸前,掌心朝下,同時呼氣。然後恢復原來自然站立姿勢,同時吸氣、做4個8拍。

⑧手扶扭膝


兩腳合攏,上體前屈,膝關節微屈,兩手掌分別按在兩膝上,兩膝向右方、左後方扭動,同時吸氣。然後膝關節從左後方、左前方、右前方、右後方扭動,同時呼氣,做2個8拍。然後再做方向相反的扭膝動作,
即右前方、左前方,同時吸氣。左後方、右後方,同時呼氣,同樣做2個8拍。

⑨左右踢腿


自然站立,兩手叉腰,虎口向內,將右腳向左上方踢,腳尖繃直,同時吸氣。將右腳返回原處,同時呼氣。再將左腳向右上方踢,腳尖繃直,同時吸氣。左腳返回原處。同時呼氣。做4個8拍。
From : www.sina.com.cn

飲烏龍茶勁減 70 磅

台灣《康健》雜誌日前介紹了美國人史蒂芬-瓊斯靠喝烏龍茶在半年內成功減掉36公斤,並擺脫了“三高”(高血壓、高血糖和高血脂)的經驗:堅持三餐前後喝一杯烏龍茶。

烏龍茶真的有如此神奇的減肥功效嗎?北京朝陽醫院營養科宋新認為,靠喝烏龍 茶就能在半年減掉36公斤實屬罕見,但是烏龍茶的確有減肥的作用。因為烏龍茶能夠刺激胰髒脂肪分解酵素的活性,減少糖類和脂肪類食物被吸收,促進脂肪燃 燒。這與台灣大學醫學系教授張智仁在《肥胖期刊》上發表的一項研究觀點一致:經常喝烏龍茶的人,身體質量指數和脂肪含有率都比少喝的人低,尤其能夠減少腹 部脂肪的堆積。

烏龍茶是介於紅、綠茶之間的半發酵茶,既有紅茶的濃鬱,又有綠茶的清香。關於烏龍茶的健康意義,目前研究顯示,喝烏龍茶能夠緩解精神疲勞,消食止痢,抑制肥胖、美容養顏等作用。

什麼時候喝和喝多少烏龍茶才能達到減肥效果的最大化呢?宋新認為,這還是要因人而異。我國南方人習慣喝功夫茶,而北方人多是泡一大杯茶水咕咚咕咚地喝。有 一點是不變的,喝烏龍茶減肥最好是要堅持下去,並不是說偶爾喝一次就能起到減肥的作用。烏龍茶性溫,最好不要涼喝。如果喝茶後,有人感到不舒服,比如胃痛 或者難以入睡,還是要減量或停止。另外,烏龍茶不要飯後馬上喝,隔1小時左右比較恰當。
From : www.sina.com.cn

2008年6月24日星期二

Fast Weight Loss Tips

Are you interested in losing weight? If you are, are you in a hurry to do so? While it is advised that you do not rely heavily on fast weight loss, also commonly referred to as rapid weight loss, there are many individuals who do. If you are interested in losing weight, as quickly as possible, you will want to continue reading on.

One of the many ways that you can go about achieving a fat weight loss or rapid weight loss is by reducing the foods that you eat. When reducing your food consumption, it is important that you only reduce your consumption a little bit. Unfortunately, many individuals who want to achieve fast weight loss think that they need to stop eating altogether, even if it is for two or three days. That is something that you do not want to do. Once you resume eating again, you will likely gain all of your weight back, almost automatically. It is also important to mention that starving yourself is dangerous to your health.

In conjunction with reducing your food intake, it is advised that you reduce the amount of sweets or junk food that you eat. For fast weight loss, you will want to completely eliminate junk food from your diet, even if it is only for a short period of time. This means that if you want a snack, you should grab an apple or an orange instead of a chocolate bar or a bag of chips. With candy and other sweets being high in calories, you may see a significant decrease in your calorie consumption by eliminating them from your diet.

Exercise is another way that you can go about achieving fast weight loss. The thing about using exercise to achieve fast weight loss is that it is a little bit tricky. With exercise, you may not notice a significant weight loss right away. For instance, it typically takes most individuals at least a week or two to notice an improvement in their appearance with the use of exercise. With that in mind, the more overweight you are, the sooner you may see a decrease in your weight, often quickly.

In keeping with exercise to lose weight, exercise is important to losing weight, as it helps to limit your calorie intake. When you burn off calories, with the use of exercise, your body absorbs less calories. This is what makes it possible for you to lose weight. Although your first though may be to start exercising as much as possible, right away, you may want to refrain from doing so. If you aren’t usually physically active, it is best to start out slow. This should significantly reduce your risk of injuries.

Another one of the many ways that you may be able to achieve fasts weight loss or rapid weight loss is with the use of a cleanse. These cleanses are commonly referred to as colon cleanses or weight loss cleanses. Cleanses work by removing toxins and extra weight, actually waste, from your body. It has been said that most individuals have at least seven or eight pounds of waste stored in their bodies. A weight loss cleanse or a colon cleanse should help remove those toxins from your body.

Should you decide to try a colon cleanse or a weight loss cleanse, to help you achieve a fast weight loss, it is important that you read all directions given to you. Some cleanses have a strict diet that you must follow. For the fastest weight loss, you may want to examine liquid cleanses, instead of those in pill formats, as they often produce the quickest results.

The above mentioned fast weight loss tips may help you achieve fast weight loss, even if it is only a small weight loss. As a reminder, it is important to proceed with caution. While it is more that possible for you to achieve your fast weight loss goal, it can also be dangerous to you and your health.

2008年6月8日星期日

10大秘籍让你成功减肥不反弹

生活中,有许多胖人经过努力好不容易把体重减了下来,可是没过多久体重又反弹。减肥后怎样保持美好的身材?

  一、坚持运动。

  你可以选择一些有兴趣的更富创造性的运动,每天运动30至40分钟。就可以达到消耗脂肪和控制体重的目的,如上下楼梯,做园艺劳动,在家打扫卫生,与你的孩子一起玩耍,打乒乓球和跳舞等。

  二、制定计划。

  您应注意每日吃什么?吃多少?什么时间吃?对待体育运动也应这样,运动的天数,什么时间做,都应心中有数。

  三、避免久坐。

  某些习惯直接影响体形,如手拿遥控器,坐在沙发上长时间地看电视,这样做会使身体处于一种完全消极的状态,不消耗任何热量。

  四、少食脂肪。

  在拌色拉时,不要使用过多的油,用含脂肪少的.

五、多多饮水。

  在吃饭时适量喝汤会使您的肠胃长时间感到满足。最好每天喝6?8杯水(约两升),还应吃大量的蔬菜和水果。这样可以获得更多的维生素和矿物质,及时弥补水分的不足。

  六、自己做饭。

  最好你亲自下厨,可以选择更天然的食品。如全麦面包和餐后水果等。

  七、增加纤维。

  每日饮食中要含有约20克纤维。这样可以少吸收90卡路里热量,富含纤维的食品是水果、蔬菜和一些豆类食品。

  八、不要偏食。

  像蛋白质和碳水化合物一样,脂肪也是身体的一种重要营养,不包括任何脂肪的饮食,只能使新陈代谢紊乱。

  九、少吃多餐。

  为了在一天内不感觉饿和不受好吃的食品的诱惑,最好每天进食4-6次,避免因进食次数少而狼吞虎咽。在正餐之间可以食用一个水果,一块脱脂乳酪,一份果冻或一杯酸牛奶。

  十、控制食欲。

  应当学会抵制美味佳肴的诱惑。食欲往往产生在下午,做饭时和上床前,此时,您应吃些天然的低脂肪食品,疏导食欲的最好办法之一是运动。

来源: 喜满你-微服网资讯频道