साझेदारीले हेरचाह गरिरहेको छ!
भाग
ठूलो गाडीको
भाग
The word has been out for a while that lack of sleep can mess with weight loss and weight management, but get this: According to a small study published in the Annals of internal Medicine, when dieters in the study got a full night’s sleep, they lost the same amount of weight as when they slept less. When dieters got appropriate sleep, however, a lot more than one half of the weight they lost was fat. When they cut back on their sleep, only one fourth of their weight loss came from fat.
Participants were placed on an individualized, balanced diet, with calories restricted to 90% of what each person needed to maintain his or her weight without exercise. Each participant was studied twice: once for 14 days in the laboratory with an 8.5-hour period set aside for sleep, and once for 14 days with only 5.5 hours for sleep. cutting back on sleep appears to compromise efforts to lose fat through dieting.
Getting appropriate sleep also helped control the dieters’ hunger. When sleep was restricted, dieters produced higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure. higher ghrelin levels have been shown to minimize energy expenditure, stimulate hunger and food intake, and promote retention of fat.
Aside from lack of sleep, rumor also has it that by not eating after a certain time of night, you’ll lose weight. However, it’s not necessarily the time cut-off that will rid you of the pounds. Calories count. Whether you eat them at 9 a.m. or 9 p.m., a calorie is still a calorie. However, if you give yourself fewer chewing hours, you’ll likely take in fewer calories and have a lot more active hours to burn them off. This is especially helpful for late-night snackers who reach for the chips and cookies late night. If this sounds familiar, a cut-off time for eating might be helpful to you.
Related A healthy technique to Snacking
A recent global survey of worldwide sleep patterns from the Philips center for health and Well-being shows that Americans are some of the most sleep-deprived people in the world. So, what can you do about it?Now is your chance to learn which foods to eat and which to steer clear of for a good night’s sleep.
Should you reach for tryptophan-rich foods?The hormone serotonin is an crucial aspect in triggering sleep. considering that our nerve cells use the amino acid tryptophan to make serotonin, much attention has been given to the role of tryptophan (and tryptophan-containing foods) in promoting sleep. Studies of tryptophan’s impact on sleep have found that it is only one phase of sleep – the falling asleep part – that is enhanced by tryptophan. other aspects of sleep, such as the amount of deep-sleep reached during the night, may actually be harmed by supplemental tryptophan.
Many animal foods are relatively high in tryptophan and might sound like logical candidates for improving sleep. However, these same animal foods are also fairly high in other amino acids (like tyrosine) that could be used to produce other substances (like adrenalin) that would normally decrease with the onset of sleep. In summary, trying to up your serotonin by boosting your evening intake of high-tryptophan foods as a way to improve your sleep is not recommended.
Our serotonin levels respond to other aspects of our diet, however, and one of those aspects is carbohydrate intake. eating foods higher in carbohydrates raises our blood insulin level. This is because carbohydrates are digested relatively swiftly and raise our blood sugar level a lot more swiftly than proteins or fats. along with this boosted insulin level there is an boosted transport of amino acids into our brain, including tryptophan. a lot more brain tryptophan leads to a lot more brain production of serotonin and boosted probability of sleep onset.
Related 7 ideas for mommies to minimize anxiety during the holiday Season
Put down the burger and chips!Sometimes we rationalize and think that a big meal will actually help us get to sleep by exhausting our body and having it slow down from exhaustion as it tries to digest the large meal. It’s tempting logic, but research evidence points in the opposite direction. A large meal does the opposite of slowing our body down. It asks our circulatory system to step a lot more blood to our digestive tract. It asks our stomach to secrete a lot more gastric acid.यसले हाम्रो प्यानक्रियासलाई धेरै सक्रिय बन्न र पाचन एन्जाइमहरू उत्पादन गर्न आग्रह गर्दछ। छोटकरीमा, ठूलो खानाले केहि पनि गर्दछ तर हामीलाई फिर्ता लात गर्दछ। अनुसन्धानले देखाउँदछ कि व्यक्तिहरू अक्सर उच्च बोसो खाद्यान्न खान्छन् मात्र तौल पनि हुँदैन, तिनीहरूले पनि आफ्नो निद्रा चक्रको अवरोधको अनुभव गर्छन्।
लुकेको क्याफिनइटमा सावधान रहनुहोस् जुन साँझको साँझ कपले तपाईंको निद्रामा बाधा पुर्याउन सक्छ। मध्यम क्याफिनसमेत सुस्त समस्या निम्त्याउन सक्छ, तर चकलेट, कोला र दीपाचत कफी जस्ता कम प्ररित caftsine स्रोतहरू बिर्सनुहोस्। राम्रो निद्राको लागि, तपाईंको क्याफिन खपतलाई काट्नुहोस् र ओछ्यानमा जानु अघि घण्टा क्याफिनबाट टाढा रहनुहोस्।
निन्द्राको सम्बन्धमा, यदि तपाईं ओछ्यानमा 1-2 घण्टा अगाडि एक खाजा खानु हुँदैछ भने, एउटा सानो कार्बोहाइड्रेट-आधारित स्नैक समावेश गर्दछ जुन केही प्रोटीन समावेश गर्दछ र केही बोसोले सबैभन्दा धेरै बोसो बनाउँदछ। स्न्याक्स तपाईंलाई स्नुॉजरिंग गर्न सक्दछ: बदाम बटरको सचरको साथ 100% सम्पूर्ण अनाज क्र्याकरहरू समावेश हुन सक्छन्।
यस प्राधिकन्यजोनाना डलगअफ, एम.डी डा। डोलगोफको बच्चा र किशोरावस्थाको वजन घाटा कार्यक्रम (http://www.dwdolgf.com) WBC समाचार, WNBC समाचार, फ्याक्स 5 बिहानको शो। आजको शो र अतिरिक्त टुक्राहरू पनि मिश्रण भएको छ, हफि ington ्गटन पोष्टका लागि आधिकारिक ब्लगर हो, र शिविर शेफनको लागि आधिकारिक डाक्टर हो, जुन देशको सबैभन्दा ठूलो वजन घाटा छ। Debly 45 विभिन्न राज्यहरुका बच्चाहरू डा डोलगोफको अनलाइन वजन घाटा कार्यक्रम (HTTP://www.DDWOLGOGOGEOF.CH) को साथ वजन हराइरहेका छन् .डी .डी डलर्गोफले राजकुमान विश्वविद्यालय र NYU को NYU स्कूलको औषधीले न्यूयोर्कको न्यु योर्कको मोटरसाइटिक रेसिडेन्डी पूरा गर्यो। उनी बाल चिकित्सकीय बासिन्दाहरू र एक पूर्व प्रमाणित फिटनेस प्रशिक्षक बोर्ड-प्रमाणित सँगी हुन्। डा। डलगोफ रनलीमा निशानमा बसोबास गर्छन्, उनका पति र दुई बच्चाहरु, उमेर and र।