help you lose weight eating the success of addition and subtraction

Now take a look at: help you lose weight eating the success of addition and subtraction

The brain to issue instructions to eat and not eat, who issued the brain to "satiety" signals? While the role of calories, but there are even more important reason - the United States and the United States to sit down and eat a good, but if there is no intake of nutrients the body needs, the brain may be the signal is to continue to eat until you have access to them.

As a very regular system, let us know when it is full of real, and several important nutrients in the "shut up" signals play an important role. According to a U.S. biologists say, the United States was fat, not because they eat too much, but because they eat too little - too important a lack of nutrients.

Lack of nutrients will be no sense of satiety

It is well known that the human food intake with the aim of supplementary food in the six major nutrients: protein, fat, carbohydrate, vitamins, minerals and water, life-sustaining these essential substances, are indispensable. The essential vitamins and minerals up to as many as 40, only intake can have a role in the body, once the lack of will lead to a variety of diseases, even in death within ten days.

American biologist Bruce Ames is not blindly follow the trend of the critics, his vision, for many years in the meticulous research on the basis of the views put forward some new ideas: "The high-fat foods with high calories, which is already an undisputed fact that, but in fact they The more the lack of essential vitamins and minerals, which it worse. "Flemming of the United States and Germany Cancer Research Center scientists have had 15,000 people were studied to investigate their diet, taking supplements and 45 -- 55-year-old between changes in body weight and found: three common nutrients contribute to weight loss - insist on taking chromium, vitamin B6, B12, weight gain than those who do not take much. Might well be described as a pleasant surprise!

The five elements and body weight and death

Vitamins and trace elements of weight caused by the impact of the growing number of researchers.

Chromium: help to control blood sugar levels, blood sugar levels, in turn, would affect the full sense of hunger response.

Vitamin B6: can be absorbed into the protein and fat, such as the lack of decomposition can not absorb the food will be piled up in the body, producing toxins.

Vitamin B12: After absorbing stored in the liver, stomach digestive disorders who have the most to be added.

Rail: The study found that obese children than normal weight children are more susceptible to iron deficiency, may be too much body fat deposition, affecting the absorption and use of iron.

Zinc: the human body to maintain normal taste and appetite, promoting growth and development. Zinc deficiency will lead to digestive disorders, muscle atrophy, metabolism slowed down considerably. If you add in a timely manner, will soon be able to improve the muscle quality, and become strong metabolism, thus speeding up the calories burning.

In the United States and the Children's Hospital Oakland Research Center, 1 / 3 of patients with excessive body weight, or obese. Ames biologist treatment plan is drawn up through the supplementary vitamins and minerals to help them reduce the excess weight. Although the results can not be an immediate impact, but a great deal of evidence has confirmed that a variety of vitamins to promote weight loss, not only low cost, without risk, why not?

Calcium: The only good enough to lose weight

Body fat of the way: pile up or consume? Calcium plays a direct role. Ten years ago, the University of Tennessee, Dr. Zemei children in the analysis of a diet with high blood pressure report, the accidental discovery of this - including two in the daily diet of yogurt, even if it does not reduce the total calories in a year After reducing the weight 11 pounds. An experiment in 2004, he let a group of obese control total calories, 24 weeks after weight reduction of 5.4 percent. Another group of the same amount of calorie intake, but were 3-4 a day to ensure that low-fat dairy products (containing about 1200 mg of calcium), 10.9 percent weight loss, the former is twice as much.

The reason for calcium to speed up weight loss in three ways:

Heat generated in the body to consume fat.

Will be stored in the fat cells of the energy transfer to the movement of the muscles consumed.

To help remove the old fat cells, which is controlled through diet to lose weight are particularly important. If a large number of fat cells from the road, the storage of surplus energy, the risk of rebound weight will no doubt increase. In theory: Once in the body calcium, weight loss can not be guaranteed in the true sense of success, even if effective for the time being, there is still risk of rebound. It should be noted that: nearly half of the adult female intake of calcium did not meet the recommended amount of days - 1000-1200 mg.

Nutrients to avoid misunderstanding: If you think that simply relying on supplements for an end to all problems is making a serious mistake. A variety of nutrients in the human body there is a balance to coordinate the relationship between some nutrients too much or too little, often affect the absorption or metabolism, excessive intake may lead to a risk of poisoning.

On the intake of vitamins and minerals, food is always the best source of calcium in food than calcium supplements the drugs to lose weight were more pronounced effect. Sibu is not prone to excessive amount of risk, but the drug will not take up a little too much. For example, multi-dimensional iron tablets may not be able to guarantee that no more than the required amount of the human body, children, post-menopausal women, and other special groups will be considered special. As far as possible to choose an important function in the general lack of dietary intake of nutrients easily. Fruits, vegetables and whole grains to food is the safest option for the maintenance of healthy weight should not be underestimated.

So smart customers

20 jin of food eaten by one day, if not taken adequate physical needs of all the vitamins and minerals, in addition to Zengpan, what is the use? Learning more choice of food, smart people not object to eating refined, with about science.

Scientists research has shown that: calories in the unit with the most nutrient-rich food for the most effective weight loss. Only vegetables, for example, 100 grams of dark green vegetables such as green pepper contains more than 30 milligrams of vitamin, rape, dark leafy vegetables such as spinach in 2 mg carotene in more than Lvye Cai 102 mg of iron, calcium 100 Mg or so. If the daily diet of whole grains, including corn, dark green and yellow vegetables, fruits, milk, fish, lean meat and beans fine, and so on, the total calorie intake is relatively low, excessive weight and diabetes is expected to reduce the possibility of More than half.

Employees and more dining out, but to meet modern business concepts, have played a green card and health card. Whole wheat bread, sandwiches, seafood, Hamburg fillets, grilled salmon, fruit pizza, salad vegetables ... ... when there is a total agreement, right? Wisely elected to the food, rather than blindly go on a diet, only the most effective weight loss and health.

That is: to help you lose weight eating the success of addition and subtraction, so that you do not have to be hungry stomach deflated, will be able to successfully lose weight!


现在来看看：帮你成功减肥的饮食加减法

大脑发出吃与不吃的指令，那么，是谁向大脑发出“饱足”的信号？卡路里固然在起作用，但还有更重要的原因--坐下来美美吃上一顿，但如果没有摄入身体需要的营养素，大脑得到的信号可能就是继续吃，直至你获取它们。

作为一套非常有规律的系统，它通知我们什么时候算是真正的吃饱了，而几种重要的营养元素在“ 闭嘴”信号的传递中起着重要作用。根据美国某生物学家的说法，美国之所以胖子多，不是因为他们吃得太多了，而是因为他们吃得太少了--太缺少重要的营养元素。

营养素不足就没有饱足感

众所周知，人体摄入食物，目的是补充食物中的六大营养元素：蛋白质、脂肪、糖类、维生素、矿物质和水，这些维持生命必不可少的物质，缺一不可。人体必需的维生素和矿物质达40种之多，只有摄入体内才能产生作用，一旦缺乏，会导致多种疾病发生，甚至可能在十日内死亡。

美国生物学家Bruce Ames并非盲目的跟风批评家，他眼光独到，在多年细致研究的基础上提出颇有新意的观点：“高脂肪食品含有很高卡路里，这早已是不争的事实，但其实它们更缺乏人体必需的维生素和矿物质，这一点还要糟糕呢。”美国弗来德癌症研究中心的科学家们曾经对1.5 万人进行了研究，调查他们的饮食、补充剂服用情况和45-55岁间体重的变化情况，结果发现：三种常见的营养素有助于减轻体重--坚持服用铬、维生素 B6、B12的人，体重增加的幅度比不服用的人小得多。真可谓意外惊喜！

五大元素与体重攸关

维生素和微量元素对体重的影响引起了越来越多研究者的关注。

铬：有助于控制血糖水平，血糖水平反过来又会影响饱饿感的反应。

维生素B6：能转化吸收蛋白质和脂肪，如缺乏未能分解吸收的食物就会在体内堆积，产生毒素。

维生素B12：吸收后存于肝脏中，胃肠消化功能有障碍的人士最需补充。

铁：研究发现，肥胖儿童比体重正常的儿童更易患缺铁症，可能是体内过多脂肪沉积，影响了吸收和使用铁的功能。

锌：维持人体正常的味觉和食欲，促进生长发育。缺锌会导致消化功能紊乱，肌肉组织萎缩，新陈代谢大大减缓。如果及时补充，肌肉质量很快就能提高，新陈代谢变得旺盛，从而加速燃烧卡路里。

在美国奥克兰儿童医院和研究中心，1/3的病人体重超标，或患有肥胖症。生物学家Ames制定的治疗计划是通过补充维生素和矿物质，帮助他们减轻多余的体重。效果虽不能立竿见影，但大量证据已经证实了多种维生素对减肥的促进作用，成本既低，又不冒风险，何乐而不为？

钙：充足才有益减重

体内脂肪的出路：消耗掉还是堆积起来？钙起着直接作用。十年前，田纳西大学的泽梅儿博士在分析一份饮食与高血压的报告时，偶然发现了这一点--每日食谱中包括两份酸奶的人，即使不减少卡路里总量，一年后体重也减轻了11磅。2004年的一项实验中，他让一组肥胖人群控制卡路里总量，24周后体重减少5.4%。另一组摄入同量卡路里，但每天保证3-4份低脂奶制品(约含1200毫克钙)，体重减轻10.9%，是前者的两倍。

究其原因，钙加速减肥途径有三种：

体内生成热量，以消耗脂肪。

将贮存于脂肪细胞中的能量转移到运动的肌肉中消耗掉。

帮助清除老旧脂肪细胞，这对通过控制饮食减肥者尤其重要。如果大量脂肪细胞不让路，贮积多余能量，体重反弹的危险性无疑加大。从理论上说：体内一旦缺钙，减肥就不能保证真正意义的成功，即便暂时有效，仍存在反弹危险。要注意的是：近一半的成年女性摄入的钙根本没有达到日建议量--1000-1200毫克。

避开营养素误区：如果以为单纯依靠补充剂就万事大吉，那就大错特错。各种营养素在人体内有一个平衡协调的关系，某种营养素过多或过少，往往会影响到吸收或代谢过程，摄入量过高，可能造成中毒的危险。

关于摄取维生素和矿物质，食物永远是最佳来源，以食补钙的人比以药补钙的人减肥效果更明显。食补不容易出现用量超标的危险，但药补稍稍把握不好就会过量。比如多维片中的铁未必就能保证一定不超过人体所需量，儿童、绝经女性等特殊群体就要特殊考虑。尽量选择具有重要功能而在一般膳食中容易摄入不足的营养素。水果、蔬菜和全麦食物是最安全的选择，对维持健康的体重有不可低估的作用。

做聪明的食客

一天吃掉20斤食物，如果没有摄足身体需要的全部维生素和矿物质，除了增胖，又有什么用？选择食物学问多多，聪明人食不厌精，讲究科学搭配。

科学家的研究显示：单位卡路里中含营养素最丰富的食物对减肥最有效。仅以蔬菜为例，100克青椒等深绿蔬菜中含有30毫克以上的维生素，油菜、菠菜等深色叶菜中胡萝卜素在2毫克以上，绿叶菜中铁为102毫克，钙为100毫克左右。如果日常膳食中包括全麦谷物、深绿和黄色蔬菜、水果、牛奶、鱼、精瘦肉和豆类等，摄入的卡路里总量相对较低，体重超标及患糖尿病的可能性有望降低一半以上。

上班一族多在外用餐，所幸商家迎合现代人观念，纷纷打出了绿色牌和健康牌。全麦面包、海鲜三明治、鱼柳汉堡、烤三文鱼、水果比萨、时蔬沙拉……总有一款合意吧？聪明地选对食物，而非盲目节食，才对减重和健康最有效。

这是：帮你成功减肥的饮食加减法，让你不用饿瘪肚子，就能成功减肥！