让你年轻的十个饮食习惯
青春和健康是我们每个人都想一直拥有的宝贝。随着年龄的增大，身体机能逐渐衰退，新陈代谢水平也逐渐降低。女人35岁时每天比25岁时少消耗300卡的热量。每10年我们的新陈代谢水平就会降低5%。但你可以通过良好的饮食习惯、运动健身等使身体保持良好的状态。生活中有很多小细节，也许你不曾注意，但是它们却影响着我们的青春、健康和美貌。我们为你总结了生活中的10个小细节，掌握好它们，为你的健康指数添上一级吧！以下10个细节让你越活越年轻！
1.清晨醒来时多吃食物
这是更快燃烧脂肪，至关重要的一个环节。早餐在饮食计划中，起着决定性的作用。人处于睡眠状态时，新陈代谢的速度会达到最低。随着清晨的苏醒，新陈代谢会逐渐回复正常水平。醒来后越快吃早餐，新陈代谢的速度就提高地越快。如果你是个晨练爱好者，运动前要保证吃一个香蕉，运动后再吃早餐。茶或咖啡不可代替早餐，燕麦片拌水果，或是一个熟鸡蛋和一碗粥、面包，都是早餐不错的选择。
2.来不及吃早餐别空手上班
如果你来不及吃早餐，应事先准备好一个粗面粉面包、一点水果(如香蕉)和一瓶酸奶带到办公室。一样，饿的时候，就能随手取到一份强力早餐，为工作及时“加油”。
3.和孩子一样喝奶
一天喝三杯酸奶的女人，会比没喝酸奶的人多消耗60%的脂肪。是什么让酸奶变得如此之神奇，答案是酸奶里丰富的钙离子。它充当着催化剂，使身体能更快地燃烧脂肪。酸奶搭配豆腐，蔬菜，谷类食品食用，会更好地发挥效果。
4.睡不好会发胖
下次午夜时，还对肥皂剧欲罢不能时，你得对自己说：“睡眠不足，很容易长胖的。”无形中给自己一种压力。每天睡5-6小时的人，平均比每天睡7-8小时的人重6-8磅。当正常睡眠时间被剥夺时，身体会产生大量的抗压激素，以减缓新陈代谢的速度，同时第二天的食欲也会增强。如果早晨必须7点起床，前天晚上最好在11点左右就寝。睡觉前不要看电视，可以泡个热水澡，或者读本不错的小说。……
5.饮食宜粗不宜细
一项最新的科学研究表明，在瘦身过程中关键不是摄入纤维素的量，而是何种纤维素,可在消化过程中起到最好的催化脂肪消耗作用。 科学家通过对被实验对象胰岛素指标的观测，来研究纤维素在减肥过程中所起的作用，结果是：经常吃健康，未经加工过的水果蔬菜、全麦面包比那些食用加工过的淀粉食品多消耗80%的热量，未经加工食品中的纤维是直接被人体所吸收，而加工过的纤维却是分解成糖分被人体所吸收。随着体内糖分的增加，也会使胰岛素吸附脂肪的能力增加，从而使体内的脂肪堆积。
6.五分钟完全放松
当一个人处于完全放松的状态下，身体不会产生抗压激素，从而会感觉舒适宜人。人在这种放松状态下，紧张的情绪得到了释放，受压的肌肤也获得了休憩感。因此，不妨时常提醒自己放松5分钟吧！
7.餐前餐后多补充水分
饭前饭后都应补充大量的水分。身体缺水时，新陈代谢的水平，会比原先降低减少2%。这时候避免喝茶、苏打水、咖啡等含有咖啡因的饮料。在咖啡因的作用下，身体只会吸收一半的水分。
8.精神食粮
谁想脑子灵，思维敏捷和工作效率高，谁就应多吃碳水化合物丰富的食品和补充维生素B。核桃、粗面粉面包和香蕉是你首选的壮脑品，因为它们供给你脑力劳动所必须的精神营养。
9.蜂蜜：人体细胞忠实的捍卫者
面包涂蜂蜜是不是你爱吃的早点，不妨用深暗颜色的蜂蜜﹐而不用浅色的蜂蜜。据美国一项研究发现﹐深暗色的蜂蜜(例如森林蜂蜜)对人体细胞特别有效﹐因为它含有丰富的抗氧化作用的保护细胞的物质。并对血液大有好处﹐能预防心脏循环系统的疾病。
10.不停地运动
把日常锻炼分为两部分，例如：清晨20分钟的力量练习，晚饭后半小时的散步，新陈代谢的速度将会增大一倍。就是说分阶段练习，比一次性练习更容易消耗热量。每小时抽出5分钟的时间随便走走，同样会收效。但是不要走入这样的一个误区，不要认为运动一秒都会奏效的.
Get the 'buzz' on caffeine
Get the 'buzz' on caffeine Legend maintains that Shen Nung, an ancient Chinese emperor, accidentally brewed the first pot of tea when he failed to notice that leaves from a nearby bush landed in a pot of water he was boiling. The result may have been the world's first caffeinated drink.
Since then, we've discovered caffeine occurring naturally in 63 plants across the world. The result is our collective caffeine habit. The average American adult consumes about 200 milligrams of caffeine a day. This includes caffeine from coffee, tea, soft drinks, cocoa and chocolate.
A short guide to caffeine contents
Caffeine content in food and beverages varies across brands, depending on caffeine sources and cooking methods. Here's a general guide:
Caffeine source Typical milligrams
of caffeine
Brewed coffee (1 cup) 85
Instant coffee (1 cup) 75
Decaffeinated coffee (1 cup) 3
Caffeinated iced tea (1 cup) 40
Caffeinated hot tea (1 cup) 60
Caffeinated soft drinks (12 ounces) 30 to 60
Semisweet dark chocolate (1 ounce) 20
Valued for its mild stimulating effect
Most people find that caffeine helps them feel more energetic and alert. This is a predictable response, since caffeine stimulates the central nervous system.
The stimulating effect is short-lived, however. Caffeine doesn't accumulate in your bloodstream. After consuming a food or beverage that contains caffeine, you'll excrete the chemical within several hours.
Caffeine also has medical applications. It's an ingredient in some pain relievers, headache medications and products for nasal congestion. Caffeine is also used in a medication that stimulates breathing in premature babies.
Individual responses vary
Observe people as they consume caffeine and you'll see a wide range of responses.
A few people seem immune to the effects of caffeine.
Others feel shaky after one cup of coffee or tea. Or, one chocolate candy bar after dinner may keep them awake past bedtime.
Some people drink several cups of coffee each day -- or consume the same amount of caffeine from other sources -- and eventually develop a tolerance. In this case, the daily dose of caffeine must steadily increase for any stimulant effect at all.
Research supports moderation
Because caffeine is so widely consumed, its health effects have been well researched. The latest studies don't indicate a link between caffeine consumption and higher risks of cancer or cardiovascular diseases. Nutrition guidelines from the American Cancer Society and the American Heart Association don't include directions to restrict caffeine consumption.
However, heavy caffeine consumption may carry risks for pregnant women. According to researchers from the National Institutes of Health, consuming the amount of caffeine contained in five or more cups of coffee a day appears to double the risk of miscarriage. The March of Dimes suggests limiting caffeine intake to less than 300 milligrams per day during pregnancy.
Caffeine also passes into breast milk. Nursing mothers who drink more than two cups of coffee a day or consume an equal amount of caffeine from other sources may find that their babies have trouble sleeping.
Know when you've had too much
The key to enjoying products that contain caffeine is moderation. If you consistently consume more than 280 milligrams of caffeine per day you may experience symptoms such as:
* fast or irregular heartbeats
* feelings of nervousness or anxiety
* irritability
* insomnia
* dizziness
* dehydration
* discomfort with urination
If you try to skip your morning cup of coffee and find that you have a headache, you may be experiencing caffeine withdrawal. This is a sign that you've developed a physical dependence on caffeine. Ask your doctor about cutting down -- especially if you're experiencing any of the symptoms listed above.
Keep in mind that stopping caffeine "cold turkey" may also cause the symptoms listed above. Your doctor may recommend a more gradual reduction.
In addition, keep the following guidelines in mind:
* If you use caffeine to enhance alertness or fight fatigue, do so only occasionally. No chemical is a good substitute for sleep.
* Avoid consuming caffeine for several hours before bedtime.
* Don't use caffeine to "sober up" someone who consumes too much alcohol. Caffeine doesn't counter alcohol's effects.
* If you like the taste of coffee or tea and want to moderate the stimulating effect, drink them with skim milk or switch to decaf varieties.
* If your health history includes irregular heartbeat, ask your doctor how much caffeine -- if any -- you can safely consume.
* If you're being treated for a condition that leads to dehydration or urinary problems, you may need to reduce your intake of caffeine or avoid it altogether. Again, ask your doctor for guidance.
* If you take any medications, have a chronic medical condition or have a thyroid, cardiovascular or anxiety disorder, ask your doctor if caffeine is safe for you.
* Remember that noncaffeinated drinks such as fruit juice and low-fat milk should be part of a healthy diet.
References
"Caffeine Confusion." Nemours Foundation. http://kidshealth.org/kid/stay_healthy/food/caffeine.html (Viewed 11/17/04).
"Dietary Guidelines." American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=1330 (Viewed 11/17/04).
"Everything You Need to Know About rochures/caffeinebroch.cfm (Viewed 11/17/04).
Klebanoff, M.; Levine, R; DerSimonian, R.; et al. "Maternal Serum Paraxanthine, a Caffeine Metabolite, and the Risk of Spontaneous Abortion." The New England Journal of Medicine. 11/25/99. http://content.nejm.org/cgi/content/abstract/341/22/1639 (Viewed 11/17/04).
© 2004 Optum. All rights reserved.
Did you know...? by Lyndel Costain
Did you know...?
Lyndel Costain
... that the deeper the colour of a fruit or vegetable the more nutritious it is! Discover lots more interesting food facts below.
1. Avocados are cholesterol-free and provide heart-healthy vitamin E, folic acid and potassium. They are high in fat for a fruit, but most of this is the healther unsaturated type.
2. Tomatoes are actually a type of berry and these once-exotic fruits were called 'love apples' in the 16th century.
3. Pasta, oats and pulses (peas, beans and lentils) are good sources of 'slow-release' carbohydrates that help to keep your blood glucose (sugar) levels on an even keel.
4. All types of fruit and vegetables count towards the recommended five servings a day, whether they're fresh, frozen, dried, juiced or canned.
5. A small (200g) can of baked beans counts as one of your recommended five servings of fruit and vegetables.
6. Skimmed and semi-skimmed milk contain as much calcium as full-cream milk, so make a healthy choice.
7. 'Low' or 'reduced-fat' foods aren't necessarily lower in calories thanks to the extra sugars or starches they often contain. Always check the calorie content before you buy.
8. Research from the University of Cardiff found that people who ate high-fibre breakfast cereal (bran flakes, All Bran) every day reported feeling less tired and stressed than those who ate low-fibre cereals such as cornflakes.
9. Food eaten late at night is not more fattening. Studies have found that it's your total calorie intake over the day that counts.
10. Frozen vegetables can be at least as nutritious as fresh alternatives, especially if the fresh ones have been kept at room temperature for a few days or so.
11. All fruit and vegetables contain different phytochemicals (phyto = plant), which give them their distinctive colours and flavours, and can benefit our health. Mix your colours for optimal benefits.
12. Don't like Brussels sprouts? It could be inherited. Some people carry a gene, which makes them taste unpleasantly bitter. Pity, as the bitter part is good for you!
13. Chocolate tastes so great it seems we release feel-good endorphin chemicals in the brain when we eat it, which is why we want to come back for more. Fortunately, it also provides antioxidants (in the cocoa) and minerals including magnesium and copper. Milk chocolate contains calcium too.
14. Oysters are the richest source of the mineral zinc, needed for immunity, wound healing, healthy skin and fertility. They were also reputed to be Cassanova's favourite food!
15. A pound of body fat contains 3,500 calories. So to lose a pound in a week you need to eat 500 calories less each day (7 x 500 = 3,500) and vice versa for weight gain.
This article was last medically reviewed by Dr Rob Hicks in October 2005.
First published in May 2001.
