防疫期間:居家運動掉漆影片!
Ok、想必大家已經看過很多厲害教練分享自己的居家運動影片了,你們是否跟我一樣做幾下就不行了呢?🥲
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哥肩膀還在努力復健中,但開始運動總比一直都沒有做運動來得好歐!怎麼說呢?
長期久坐對身體已經被證實是可能導致負面影響的,包含肥胖、血糖、脂肪代謝、心血管功能、代謝症候群等。
再加上最近疫情大爆發,根據2021年4月英國運動醫學雜誌的研究表示,同樣感染新冠病毒,長時間不運動的比有規律運動者,住院率高出2.26倍,入住ICU住院率1.73倍、死亡率則是高出2.49倍😩
防疫第五天,現在還有坐著吃卡拉姆久、看劇,都沒有起來運動的孩子們嗎?(有!點頭)該起來了歐!
一定有人會問!我一定要動的跟那些大神一樣嗎?或是沒辦法去健身房,沒辦法運動怎麼辦?
🔥有動總比沒動好!
2018年Physical Activity Guidelines就有提到,對於不活動者(久坐著),任何強度的活動都對他們有幫助!😊
只要你有動!我們就要謝天謝地了!
🔥高活動量比低活動量的更好!
開始有活動,再開始一步一步循序漸進,增加活動量!也可以慢慢增加強度、動作的組數、拉長活動時間等等
這些都是很棒增加活動量及強度的作法歐!
所以,從現在跟著網路教練居家運動影片開始運動,一開始很弱沒關係,每天持之以恆居家運動15分鐘、30分鐘、甚至ㄧ個小時都可以,5/28的我們一定會比今天更健康!💪🏻💪🏻💪🏻
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#告訴我你們開始居家運動了嗎+1加起來
#引體向上拉不起來的+1😭
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想知道更多運動營養、運動科學相關知識,可以到下方平台找到哥歐
FB :叮噹營養師
IG : @dindon_dietitian
Podcast: @dietitian_afterwork
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參考資料
1. Br J Sports Med.2021 Apr 13;bjsports-2021-104080
2.2018 Physical Activity Guidelines Advisory Committee Scientific Report
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感謝幫補大少爺 @whoiam47008278
以及辣妹子 @lovedodo2311
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#叮噹 #叮噹營養師 #營養師 #飲食 #運動 #健身 #營養 #疫情 #防疫 #居家運動 #引體向上 #dietitian #nutrition #physicalactivity #exercise
同時也有2部Youtube影片,追蹤數超過147萬的網紅Kento Bento,也在其Youtube影片中提到,Official Kento Bento Merch: https://standard.tv/kentobento Support us on Patreon: https://patreon.com/kentobento Twitter: https://twitter.com/kentob...
scientific nutrition 在 營養初 Nutrue - 營養師杯蓋 Facebook 的精選貼文
【壓力大試試這些食物】#營養師杯蓋
給那個「壓力山大」的朋友看看🙌🏻
壓力與生活習慣以及環境息息相關
飲食只是其中一小部分
不過杯蓋查了一些關於抗壓食物的資料
這邊分享給大家
希望能幫上忙💪🏻💪🏻💪🏻
壓力大可以試試看這些食物
●抹茶
抹茶有茶胺酸,研究顯示,可以降低壓力指標(唾液中alpha-amylase)的濃度。
參考文獻: Stress-reducing effect of cookies containing matcha green tea: essential ratio among theanine, arginine, caffeine and epigallocatechin gallate
●魚類(鮭魚、鮪魚)
富含omega3脂肪酸,除了與心血管疾病預防有關,也與抗焦慮及憂鬱有關。
參考文獻:
1. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms
2. Dietary intake of fish and PUFA, and clinical depressive and anxiety disorders in women
●優格、優酪乳
發酵食品,富含益生菌,與腸道健康息息相關,而腸道健康透過「腦腸軸」又可以直接影響到情緒。
參考文獻:Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry
●堅果
間果富含omega3脂肪酸、維生素E以及礦物質鋅,與健康息息相關。
參考文獻:Relationship between Vitamin Intake and Depressive Symptoms in Elderly Japanese Individuals: Differences with Gender and Body Mass Index
●大蒜
大蒜中的硫化物,動物實驗發現,可能與舒緩壓力有關。
參考文獻:
Garlic (Allium sativum) improves anxiety- and depressive-related behaviors and brain oxidative stress in diabetic rats
●洋甘菊茶
洋甘菊茶富含芹菜素,芹菜素是一種類黃酮類,具抗氧化的作用,研究顯示與改善睡眠以及壓力調適有關。
參考文獻:Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial
●內臟類食物
內臟類食物富含維生素B群,B群與神經傳遞物質(多巴胺、5羫色胺酸)生成有關,也與情緒調節有關。
(平常肉吃太少,補充B群也可以)
參考文獻:A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals
●貝類(蛤蜊、牡蠣)
富含牛磺酸,與神經傳遞物質(多巴胺)生成有關,進而幫助情緒調節;而其中的礦物質鋅,也與情緒調節有關。
參考文獻:Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats
●雞蛋
雞蛋除了富含蛋白質,其中膽鹼含量也很高,與腦部發育有關,可以幫助調節情緒。
參考文獻: Supplemental dietary choline during development exerts antidepressant-like effects in adult female rats
以上是杯蓋整理的資料,大家有任何想看的主題,都歡迎留言給杯蓋,杯蓋會努力整理!
👉🏻右滑👉🏻還有加碼圖文可以看唷!
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如果喜歡杯蓋的圖文,歡迎請杯蓋喝杯咖啡,小額贊助杯蓋,成為杯蓋創作的動力,右滑可以看看贊助方法唷!!!
▶️標記、分享給需要的朋友
▶️追蹤 @Nutruelife
▶️營養初、營養吃、營養師,讓健康飲食的生活從這開始吧!
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#營養初 #營養 #營養師 #健康 #飲食 #健康飲食 #均衡飲食 #熱量控制 #熱量 #卡路里 #nutrition #壓力
scientific nutrition 在 運動營養師 楊承樺 Facebook 的最佳貼文
⏰輪班工作者,日夜顛倒、作息容易混亂,減肥是不是就比別人困難?
這次整理了很多研究文獻,發現一個很大的重點分享給大家⬇️
習慣白天運動(🏃🏽♀️跑步)可幫助日夜顛倒的適應力,但晚上運動則無此效果。
因為白天曬到陽光,所產生的褪黑激素及運動,都會讓視神經交叉核(作息調整中心)發生變化。
👨🏻⚕️也就是說,雖然輪班工作,可能日夜顛倒、社交活動也減少,但還是建議維持原本的作息狀況,
例如:大夜班下班後(白天),去吃飯、去運動、休息,接著睡覺,跟平常五六點下班的作息順序一樣。
維持在白天有進食🍽有活動,
對於作息的適應力、大腦認知力、體重控制和精神的調整,都會比較好💯
參考資料:
Potter, G. D., & Wood, T. R. (2020). The future of shift work: Circadian biology meets personalised medicine and behavioural science. Frontiers in Nutrition, 7.
Youngstedt, S. D., Elliott, J. A., & Kripke, D. F. (2019). Human circadian phase–response curves for exercise. The Journal of physiology, 597(8), 2253-2268.
Potter, G. D., & Wood, T. R. (2020). The future of shift work: Circadian biology meets personalised medicine and behavioural science. Frontiers in Nutrition, 7.
Maaike, S., ET, D. M., van Oostrom Conny, T. M., Wagner, K., Tambyrajah, L. L., Wackers, P., ... & van Kerkhof Linda, W. M. (2019). Time-restricted feeding improves adaptation to chronically alternating light-dark cycles. Scientific Reports (Nature Publisher Group), 9(1).
GRANT, C. L., Dorrian, J., COATES, A. M., Pajcin, M., KENNAWAY, D. J., WITTERT, G. A., ... & Banks, S. (2017). The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift. Industrial health.
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#輪班 #護理師 #竹科 #空姐 #醫院 #軍警消 #霄夜 #健身房 #holiday
#個人運動飲食安排有疑問者建議請先洽詢運動營養師
#增肌減脂 #飲食顧問服務 #營養講座 #胰島素 #運動營養
#促進運動表現飲食顧問服務 #減重 #減肥 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
#FatLoss #MuscleGain #Performance
#Inbody570 #統一陽光豆漿 #全家健康志向
scientific nutrition 在 Kento Bento Youtube 的精選貼文
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Other videos you may like:
Why Asians Are 'Cuter' (Scientific Breakdown): https://youtu.be/QPrP3Y4SO_E
'Asian Eyes' Are More Common Than You Think: https://youtu.be/WxTnVWgOGLc
These Events Will Happen In Asia Before 2050: https://youtu.be/2VAtKVCTA5k
Where Are The Asian Borders?: https://youtu.be/vPupwlZlNMY
Has McDonald's Conquered Asia?: https://youtu.be/pgHiRsk2UjY
5 WEIRD Chinese Beauty Trends on Social Media: https://youtu.be/a6o905aJt2k
Channel Description:
We do videos on intriguing & thought-provoking Asiany topics, including stereotypes, history, culture & geography.
Credits:
Research, Script, Narration & Video Editing by Kento Bento
Artwork by Nina Bento
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[10 REASONS WHY ASIANS DON'T GET FAT]
Now of course, there are Asians who are fat or chubby, so the title is a bit of a generalized statement or stereotype, but as a whole, there's definitely some truth to it. Genetics is an obvious factor so I'm gonna leave that one off the list.
1. Fish & Seafood
Asians eat a lot of seafood. The biggest benefit to eating fish is the omega-3 fatty acids. Fish gives our brain and body the DHA & EPA it needs. EPA in particular has been shown to prevent obesity. 1.5 to 2 grams daily of fish oil can produce weight loss of a couple pounds over a period of a month.
2. Cooking Methods
If you compare Western and Asian eating habits, sure they both consume deep fried foods, but Asian countries vary their cooking methods a lot more.
3. Food Perception
How people see and experience food can be different depending on where you are. In America, for example, food is seen more as entertainment. There is desire, joy and anticipation associated with eating. Not that it isn't in Asian countries, but it's a lot more toned down. Eating has more of a practical feel, in many cases closer to being a chore rather than entertainment.
4. Portion Size
Asians eat smaller portions. Food is often served in small serving bowls and small plates and this helps regulate how much is consumed in one sitting. Now if we take a look at America? SUPERSIZE!
5. Leafy Greens
Asian portion size in general might be smaller, but their vegetable portion size is consistently larger. In many Asian countries, people don't even need to be reminded to eat their veg. It's just ingrained.
6. Drink Habits
It is a common belief that drinking water, especially cold water, with your meal is a habit that one should avoid, as it dilutes your digestive enzymes and makes it harder for your stomach to digest food. Americans often drink cold water or sodas with their meals, not so much for Asian people however. Rather they drink hot teas before or after a meal. I should note that many experts say this is greatly exaggerated and that it's generally ok to drink water with your meals.
7. Population Density
Many Asian countries & cities are densely populated. There are lots of people living in small apartments and almost everything you need is just round the corner. Leading one to possibly conclude that many Asian people must exert less energy in their daily lives. In actuality, Asian people in this circumstance may end up walking more. With everything being in close proximity, they are more inclined to just walk to their destination, whereas in many Western countries, distances are often too great.
8. Fermented Foods
Asians consume more fermented foods such as miso, natto, tempeh, kimchi, kombucha, etc, and this is not just good for your gut health, but helps reduce the overall inflammation in the body. And inflammation is a contributing factor to weight gain and obesity.
9. Snacks & Desserts
This one's quite simple. Asian snacks, healthy, Western snacks, not so much. Asian snacks and desserts may be rice cakes, red beans, seaweed snacks, nuts, seeds, and lots of fruit. For Western snacks and desserts, you have cookies, chips, ice cream, sugary cakes.
10. Prevention vs Treatment
Asians practice prevention, while others practice treatment. With the Western approach, you have your antibiotics, antacids, NSAIDs, quick, temporary, remedies that might actually hurt you in the long run. The Asian approach attempts to get to the root of the problem using nutrition, healthy habits, prevention practices. It's a societal mindset. Health is not simply the absence of sickness.
![post-title](https://i.ytimg.com/vi/xIqJR6xfMro/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLD3_FNWhnAMQqbDuzNZBNa9z5Dx2w)
scientific nutrition 在 Joanna Soh Official Youtube 的最讚貼文
So you have been trying really hard to eat less, stop overeating or to stop your munching habits, but nothing seems to work? Sometimes it takes beyond your will power, so why not learn to trick your brain instead?
In this video, I'll be sharing with you 10 scientific mind tricks that have been proven to work! These mind tricks will naturally help you to stop overeating without you even realising it.
Learn to trick your brain = Eat less = Less calories consumed = Weight Loss!
I am new to Youtube, so please support me by subscribing to my channel, Share this video and Like it as well!
www.facebook.com/joannasohofficial
www.joannasoh.com
How to trick your brain
mind tricks to lose weight
simple mind tricks
scientific mind tricks
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How to trick your brain to stop overeating
![post-title](https://i.ytimg.com/vi/FRuiv-42hZ4/hqdefault.jpg)