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Momo 公式サイト/Twitter
Momoの店舗情報
| 店名 | Momo |
| 住所 | Sukhumvit 53/1 (1019 1 Sukhumvit Rd, Khlong Toei Nuea, Watthana, Bangkok 10110) |
| 営業時間 | 10:00-24:00 |
| 電話番号 | 095-836-5738 |
| Line ID | 公式アカウント (日本語予約可) |
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Точно така. Ако искате да отслабнете, следвайте рутинен график и се придържайте към него.
Планирането на упражненията се нарича
“поведение като че ли”, защото означава да игнорирате всички разсейващи
фактори в живота си и да се съсредоточите върху изпълнението на една задача,
както съобщава Scientific American:
Участниците в проучването са
били помолени да спазват план за отслабване в три стъпки:
всяка сутрин да закусват с 500
калории, да обядват с около 1200 калории (без позволени закуски) и да
се включат в поне една 20-30-минутна активност в непоследователни дни, като ходене,
каране на колело, плуване или изкачване
на стълби.
Изследователите установяват, че участниците, които са отбелязали “упражнения”
в седмичния си календар, са постигали
целите си по-често и са отслабнали повече от тези,
които просто са имали навика да се упражняват, когато им се
прииска.
Това проучване посочва една от многото причини,
поради които е толкова важно да отделяте
време и място за упражнения.
Според клиниката “Майо” редовните упражнения – в идеалния случай поне три пъти седмично – са свързани с повишаване на енергията, по-добър сън, загуба на тегло, намаляване на риска от затлъстяване и подобряване на сърдечното здраве.
Преценката за най-доброто време
за упражнения за отслабване
е неясна. Според преглед от 2017
г., публикуван в списание “Ендокринология и метаболизъм”, лекарите могат
да препоръчат сутрешни или
вечерни упражнения, тъй като и двете са свързани с ползи
за здравето, като например загуба
на тегло.
И макар че изследователите определят циркадния ритъм като възможно
обяснение за разликата в ползите, свързани с упражненията, те побързаха да посочат, че
подобна теория все още не е окончателно доказана.
“Нито едно проучване не е показало предимство на едно време за упражнения, а оптималното време може да се различава при различните хора”,
пишат изследователите.
Ето как да определяте времето за тренировка.
Когато насрочвате час за упражнения,
изберете време и се придържайте
към него, както предлага клиниката “Майо”.
Освен това проучване на Мичиганския университет, публикувано през декември 2017 г., съобщава, че хората,
които спортуват рано сутрин,
имат по-голяма концентрация на хормона грелин, който повишава
апетита.
За да избегнете изкушението на късните сутрешни и следобедни упражнения, изследователите препоръчват тренировка в часовете “на гладно” (преди вечеря) или късно вечерта.
Клиниката “Майо” препоръчва също така да се придържате към постоянен график на упражненията,
тъй като е доказано, че той помага да се поддържа
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V našem článku Tipy, jak se stravovat při hubnutí, jsme totiž rozebrali, které potraviny obsahují nejvíce kalorií, kterých byste měli
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Klíčem je střídmost. “V dlouhodobém horizontu budete moci jíst, na co máte chuť,” říká Glassman. “Díky časově omezenému přístupu a malým změnám můžete své zdravotní cíle skutečně upravit a časem jich dosáhnout.”
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Αυτό στο οποίο καταλήγουν όλα είναι
ότι δεν υπάρχει κανένα “μαγικό χάπι διατροφής” εκεί έξω που
εγγυάται ότι θα δουλέψει σε μια νύχτα και θα σας κάνει να αποκτήσετε ένα
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επικεφαλής του τμήματος ιατρικής παχυσαρκίας στο Ιατρικό Κέντρο Presbyterian-Weill Cornell της
Νέας Υόρκης και συγγραφέας μπεστ
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Αυτό σημαίνει ότι αν ξυπνάτε με κακή διάθεση, μπορεί να είναι δύσκολο να κάνετε μια αυστηρή προπόνηση,
λέει ο Teitelbaum. “Εδώ είναι που μπαίνει η πραγματική ψυχολογία”, λέει.
“Νομίζω ότι το ερώτημα είναι: “Πώς τρώτε κάθε μέρα, πώς γυμνάζεστε και πώς
κοιμάστε;””.
Αυτή είναι η πιο δύσκολη ερώτηση για
να απαντηθεί, αλλά είναι πιο σημαντική, επειδή σας
βοηθά να δημιουργήσετε έναν πιο βιώσιμο τρόπο
ζωής, λέει ο Teitelbaum. Με άλλα λόγια,
είναι ένα ζήτημα μακροπρόθεσμης υγείας,
όχι βραχυπρόθεσμης αισθητικής.
“Μακροπρόθεσμα, θέλω να ζήσω με καρδιακές παθήσεις, διαβήτη και υπέρταση – ή θέλω να ζήσω με μικρότερη μέση;”
λέει ο Teitelbaum. “Αν ξέρετε ότι μπορείτε να καταβάλλετε την προσπάθεια κάθε μέρα επί μήνες, θα φροντίσετε πολύ καλύτερα τον εαυτό σας από ό,τι αν νιώθετε ότι αναγκάζεστε να το κάνετε βραχυπρόθεσμα”.
Ακολουθούν μερικές ιδέες
για την επίτευξη αυτού του καλύτερου, πιο υγιεινού τρόπου
ζωής:
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Ο ύπνος είναι μια ισχυρή δύναμη.
Υπάρχουν πολλοί λόγοι για τους οποίους, αλλά για τους σκοπούς
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“Αν ο μεταβολισμός σας είναι καλός, θα έχετε χαμηλό κίνδυνο εμφάνισης διαβήτη”, λέει ο Teitelbaum.
“Αν είναι κακός, θα έχετε μεγαλύτερο κίνδυνο εμφάνισης διαβήτη”.
Στην πραγματικότητα, μια μελέτη που δημοσιεύθηκε τον Ιανουάριο του 2019 στο περιοδικό Diabetologia διαπίστωσε ότι τα άτομα που κοιμούνται επτά έως οκτώ ώρες τη νύχτα έχουν 36% λιγότερες πιθανότητες να αναπτύξουν
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alla stessa ora, che sia la colazione o la
cena. (Oppure, se ci si allena più tardi nel corso della
giornata, l’indicazione potrebbe essere quella di mangiare uno spuntino,
secondo i ricercatori).
Un’altra teoria propone che fare esercizio quando è ora di cenare favorisca una valutazione
accurata delle calorie che si consumano durante l’attività fisica.
Se ci si allena mentre si mangia uno spuntino, ci si potrebbe accorgere che si sta effettivamente aumentando di peso e smettere di esercitarsi, oppure, se si vuole continuare, si potrebbe essere sottopeso e avere l’impressione di non sforzarsi
tanto quanto in realtà si sta facendo.
La ricerca ha quindi rivelato che il semplice fatto di avere
una routine di esercizi più costante, in un momento in cui si consuma il pasto più
importante della giornata, può aiutare a promuovere la
perdita di peso.
Il team di ricerca ha anche affermato che l’esercizio
fisico dopo il pasto può dare la spinta energetica necessaria per aiutare
la digestione e il processo di eliminazione degli alimenti non salutari
dal corpo.
Sebbene i ricercatori non siano in grado
di dire con esattezza perché l’esercizio fisico regolare sia efficace per la perdita di peso, hanno
affermato che è sicuramente una buona idea provarlo e rispettarlo.
“Avere un orario stabile per l’esercizio fisico aiuterà a mantenere un peso sano, poiché cambierà le abitudini e le routine alimentari e di attività”,
ha dichiarato a Healthline I-Min Lee, coautore dello studio e professore presso la University of Maryland School of Medicine.
“Cambiare le proprie abitudini alimentari e di attività fisica potrebbe essere impegnativo, ma se prima si stabilisce un orario regolare per l’esercizio, sarà più facile”.
Oltre a stabilire un orario regolare per l’esercizio, altri modi per aiutarvi a svolgere un’attività fisica costante sono: darsi dei tempi, bere
acqua durante l’esercizio, fissare un obiettivo ragionevole per voi stessi
ed essere realistici riguardo al vostro livello di forma fisica.
“La cosa peggiore è perdere la motivazione mentre si cerca di perdere peso”, afferma Janis Hock,
coach certificata di benessere presso la Mayo Clinic. Trovo
che i miei clienti siano motivati dal denaro o dagli obiettivi di salute
che vogliono raggiungere”.
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În studiul lor, publicat în revista Obesity, cercetătorii de la Institutul George pentru
Sănătate Globală al Universității din Sydney au urmărit 123.000
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1. Oameni previzibili.
În SUA, mai mult de 50% dintre noi facem exerciții fizice la un moment dat în timpul zilei,
potrivit unui sondaj recent HealthDay efectuat pe mai mult de 1.000 de profesioniști în domeniul fitness-ului și de laici.
“Ne-am construit zilele în jurul unei alimentații limitate în timp, ceea ce înseamnă că avem trei sau patru ferestre destul de înguste în care mâncăm”, spune Dr.
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Braunstein crede că, atunci când nu ne este foame, este mult mai ușor să ne
ținem de un program alimentar regulat.
“De asemenea, suntem obișnuiți să luăm masa acasă sau într-un cadru social”, spune Braunstein. “Când facem exerciții fizice, de multe ori fugim de acasă, sau în fața unui cub sau a unui living. Ziua de lucru este adesea un mediu stresant, în care ne grăbim, iar acest lucru ne face să ne fie greu să ne concentrăm asupra a ceea ce mâncăm.”
2. Micul dejun pentru nutriționist.
Dacă vă place să faceți exerciții fizice în jurul aceleiași
ore în fiecare zi, este posibil ca exercițiile de după-amiază și de seară să nu vă convină.
Asta pentru că unii experți spun că trebuie să faci exerciții fizice dimineața pentru
a avea succes.
“Majoritatea sportivilor sunt într-o formă mult mai bună dacă fac exerciții fizice înainte de a le
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