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如何获得撕下的事情:留意在你的饮食习惯

(2011-04-04 18:49:22)
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它已经被一再说撕的关键在于你的能力得到保持你身体脂肪的形成过程中产生。The thing is, keeping fat deposits in your body at the very minimum reveals your muscles and allows the cuts and fibers of your muscles to show through your skin. 事情是这样的,在你的身体保持脂肪沉积在揭示你的肌肉,并且非常最小允许削减和纤维通过你的肌肉来显示你的皮肤。And this is what getting ripped is basically all about.

2011北京招聘会|北京近期招聘会|北京大型招聘会||北京2011最新招聘|北京猎头公司|北京培训

 撕,这是什么东西,得到的全部。基本上是However, if you have not built or put on a significant amount of muscle on your body yet, you will not look ripped even if you totally don't have any fat on your body. 然而,如果你没有建造或放在大量的肌肉在你的身体,你必不仰望还撕开了即使你完全没有任何脂油放在你的身体。Instead, you will look skinny. 相反,你会看起来瘦了。That's why working out is equally as

2011北京招聘会|北京近期招聘会|北京大型招聘会||北京2011最新招聘|北京猎头公司|北京培训

important as eating the right foods. 这就是为什么出去工作也同样重要,因为吃足够的食物。You need to build muscles. 你需要制作的肌肉。But we are not to talk too much about that. 但是我们不想谈太多关于这个。What we are going to talk about here are the two things that you should watch out for in your diet. 我们将要讨论的是这里有两件事情你应该防备在你的饮食。Things that will not only hide your muscles from view but also put your health in danger.事情,它不仅可以隐藏你的观点,但也把肌肉从你的健康危险。

Fat脂肪

Fat has 9 calories per gram. 脂肪有9卡路里元/克。So, on a 2,000 calorie diet, that's only 40 to 60 grams per day. 因此,在一个有2000卡路里的饮食,那只是每天40到60克。The thing is, it's estimated that 35% of north Americans exceed this.事情是这样的,但据估计,35%的北美人超过这个。

2011北京招聘会|北京近期招聘会|北京大型招聘会||北京2011最新招聘|北京猎头公司|北京培训

But not all fats are created equal. 但并非所有的脂肪都是平等的。The majority of your fat calories come from mono- and polyunsaturated fats. 你的大多数脂肪卡路里来自单声道-和多��饱和脂肪。These are good fats, by the way, as they help lower bad cholesterol (LDL) and increase good cholesterol (HDL) levels in your body. 这些是很好的脂肪,顺便说一声,当牠们帮助降低坏胆固醇(LDL)和提高有益胆固醇(高密度脂蛋白)水平在你的身体。They also have the essential fatty acids that your body cannot make on its own. mono- and polyunsaturated fat is found in salmon, avocados, olives, walnuts, as well as liquid vegetable oils (e.g., corn, canola, and sunflower oil).他们还拥有必要的脂肪酸,你的身体不能对其own.单声道-和多不饱和脂肪被发现在大马哈鱼、鳄梨、橄榄、核桃、以及液体植物油(例如、玉米、油菜、和向日葵油)。

No more than 10% of your diet should come from saturated fat as this is the kind of fat that increases the bad cholesterol in your body. 不超过10%的你的饮食中饱和脂肪要来的,因为这是种脂肪增加了坏胆固醇在你身体里。Saturated fat also lacks essential fatty acids. 饱和脂肪也缺乏必需脂肪酸。This means that this type of fat is stickier, allowing it to stick to your arteries. 这意味着,这种类型的脂肪是更具粘性,允许它坚持你的动脉。Eating too much saturated fat increases your risk of heart attack or stroke. 吃太多的饱和脂肪增加心脏病发作风险或造成中风。This type of fat is typically found in meat, whole milk, and 2% milk.这种类型的脂肪是通常存在于肉类,全脂牛奶,和2%牛奶。

2011北京招聘会|北京近期招聘会|北京大型招聘会||北京2011最新招聘|北京猎头公司|北京培训

But what you really should watch out for is the meanest and baddest type of fat--trans fat. 但你真正应该防备是最不起眼的和最坏的类型的脂肪——反式脂肪。It is recommended that only 1% of your calories should come from trans fat. 建议只有1%的你应该来从反式脂肪卡路里。This type of fat is typically found in margarine, shortening, and hydrogenated cooking oils. 这种类型的脂肪是通常存在于人造黄油、起酥油、和氢化食用油。Trans fats raise bad cholesterol levels and are more harmful than saturated fats.反式脂肪是坏胆固醇水平和提高比饱和脂肪更有害。

So, I advice you to make it a habit to read food labels and keep track of the fat content of the things you eat. 所以,我建议你应该养成一个习惯,并记下阅读食品标签的脂肪含量的东西吃。It's best to stay away from it if it's beyond the recommended amount.最好远离它,如果它超越了推荐量。

Here's how you compute for the percentage of fat of processed foods. 这儿是你该如何为所占的百分比计算脂肪的加工食品。Take the amount of fat calories (or "Calories from fat") and divide it by the total calories per serving of a particular food item. 把脂肪量的卡路里(或“卡路里,脂肪”)除以总卡路里的特定食品服务项目。This will give you the percentage of fat of that food item.这将使你的胖的百分比那个东西的项目。

Alright, so some fats are good, some are not. 好吧,所以一些脂肪是好的,有些则不是。But what does this have to do with getting ripped?但这是否要做的要撕吗?

Studies have found that ingesting foods that are high in saturated fats can block the transfer of leptin from the body to the brain, which leads to increased hunger. 研究发现,食用高的食品所含的饱和脂肪可以阻止转让瘦素从身体到大脑,从而导致更多的饥饿。And when you're hungry, you tend to eat more. 而当你饿了,你会吃得比较多。And when you eat more, your body will eventually store those extra calories as fat all over your body. 当你吃得更多,你的身体会最终那些额外的卡路里以脂肪的形式储存在你的身体。And, that will set you back several steps away from your goal.和,那将会使你受到几个步骤远离你的目标。

Now, when it comes to food (especially if you are watching your health and weight), it pays to be extra stringent. 现在,当谈到食物(特别是当你正在看你的健康和体重),是值得额外的严谨。Just because something looks healthy doesn't mean it is actually healthy.只因为某一物体的外表健康并不意味着它实际上是健康的。

Take a serving of taco salad, for example. 看一份玉米沙拉,例如。A serving of taco salad can contain as much as 61% fat. 一份玉米沙拉可以包含高达61%的脂肪。That's almost double the recommended amount of fat you are supposed to have daily.这几乎是双重的推荐量的脂肪被认为有日报。

So, you better watch out.所以,你最好小心点。

Sodium

In other words, salt. 换句话说,盐。Yes, we've been told time and again that eating too much salt is bad. 是的,我们被告知一次又一次地吃太多盐是坏的。But exactly how much is too much?但究竟有多大的太多?

Salt is actually a vital substance for our survival. 实际上是一个至关重要的物质,盐对我们的生存。Our body needs a small amount of salt to maintain our water balance and help our muscles to contract. 我们的身体需要少量盐为保持我们的水平衡,帮助我们的肌肉收缩。But, like I said, our body needs only a very small amount of it to perform those functions each day.但是,就像我说的,我们的身体只需要一个数量非常小,这就需要完成哪些功能的每一天。

It's recommended that people eat between 1,500 to 2,400 milligrams of sodium per day, or about a teaspoon's worth. 我的建议是:人们吃1,500到到2,400毫克的钠,每日或关于茶匙的价值。This is all your body needs to keep your body happy and healthy.这都是你的身体需要保持身体健康快乐。

Think about the last meal you had. 思考你的最后一顿饭。Did you add salt? 你有没有加入盐吗?If you did, how much? 如果你这样做了,多少钱?Did you also consider how much salt was already in there before you added some more?你是否也考虑了多少盐已经在出现之前,你加了一点吗?

If you're over that 1 teaspoon, you're not alone. 如果你在那1茶匙,你并不是孤单的。Unfortunately, this is very common in typical north American diet. 不幸的是,这是很普通的典型的北美饮食。Studies show that on average we ingest over 5,000 milligrams of sodium every day. 研究表明,我们平均摄取超过5000毫克的钠,每一天。Doing the math, that's twice the recommended amount.在做数学,那是两倍的推荐量。

In case you don't know, eating too much salt increases you chances of having/experiencing hypertension, abnormal heart development, osteoporosis, kidney disorders, digestive diseases, and hormone imbalance.万一你不知道,吃太多盐增加你的机会,有/经历高血压心脏发育异常、骨质疏松症、肾脏疾病、消化系统疾病、和激素不平衡。

The dangers aside, what does eating too much salt have to do with getting ripped?一旁的危险,我与你有甚麽吃太多盐和得到撕吗?

Well, have you ever noticed your jeans feeling a little tighter after eating a big bowl of salty popcorn or a fast food meal? 那么,你有没有注意到你的牛仔裤进食后感觉有点紧一大碗咸爆米花或快餐餐吗?If so, you've experienced the feeling of bloat.如果这样,你曾经经历的感觉膨胀。

You see, salt is an electrolyte which is attracted to water. 你看,盐是一种电解液,水的人来说很有吸引力。When you take in more salt than what your body needs, the surplus amount of salt holds on to excess water. 当你摄取盐比你的身体需要的大量的盐,剩余持有着多余的水。So, you could be walking around carrying an extra 4 to 6 pounds of excess water.所以,你可能会被绕来绕去抱着一个额外的4到6磅多余的水。

The key thing is when you're looking to see how much sodium there is in a food item, all you have to do is to look at the sodium content and the serving size. 关键是当你想了解有多少钠在食品的物品,你所要做的只是看看钠的含量及服务的尺寸。Always be aware of that.永远是意识到这一点。

To keep your sodium intake at a minimum, instead of using salt as flavoring you can use other alternatives such as Braggs soy seasoning or the "No Salt" salt substitute. 保持你的钠的摄入,在最小程度上,而不是用盐调味,你可以使用其它可替代的Braggs酱油调味料等无盐”或“盐替代。In addition, you can also use herbs and spices to add flavor to your food.此外,您也可以使用药草和香料调味到你的食物里。



Article Source: http://EzineArticles.com/6088098

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