一定要看!過了25歲新陳代謝開始變慢…教您10個提升新陳代謝的方法!(快快學起來與分享) 你從沒想過新陳代謝的快慢有何差別,但若是以下煩惱你都有      ──拼命節食還是瘦不下來      ──換了新的保養品,皮膚狀況依舊沒有改善      ──體力越來越差,動不動就覺得倦怠      恐怕就…

你從沒想過新陳代謝的快慢有何差別,但若是以下煩惱你都有
  
  ──拼命節食還是瘦不下來
  
  ──換了新的保養品,皮膚狀況依舊沒有改善
  
  ──體力越來越差,動不動就覺得倦怠
  
  恐怕就得好好想想該怎樣提升新陳代謝的速度了!
  
  常常納悶為什麼飲食和生活作習並沒有改變,可是體重卻一直增加、體力越來越差,甚至連偶爾冒出的痘痘也越來越慢好,其實這些潛移默化的改變,有一個重要關鍵便是新陳代謝的速度變慢了。
  
  雖然體質、遺傳及年齡等因素都會影響新陳代謝的快慢,不過天生緩慢的人並不多,多數人都能藉由後天的調整,來達到有效提升新陳代謝的目的,記住以下幾個小訣竅,並落實到你的生活裡,就能輕鬆擁有健康美麗。
  
  ◆1.有氧運動是提升代謝最快速的快捷方式。
  
  增加運動的質與量的確是加速新陳代謝最直接快速的方法,並且至少要達到“每周3次、每次30分鐘、運動後每分鐘心跳達130下以上”才能有助于健康。
  
  千萬別小看這短短30分鐘的運動量,它除了可以幫助消耗熱量、減輕體重外,更大的好處是運動之後,能將氧氣帶到全身各部位,大大提升新陳代謝率、有效燃燒脂肪,效果並會持續數個小時之久。所以,丟掉沒時間運動的借口吧!
  
  日常步行就是最佳的運動良機,不妨利用每天午餐後的休息時間,在公司附近走走逛逛,以均勻的速度步行,不一定要流得滿身大汗,就能提高代謝,同時幫助消化、預防便秘。
  
  ◆2.加入重量訓練,增加肌肉組織。
  
  你知道嗎?人體內的肌肉組織越多,越能燃燒更多熱量,使新陳代謝加速,可惜的是,當我們過了30歲之後,肌肉會逐漸流失,進而導致代謝下降,因此,若想維持良好的代謝速度,就必須趕緊鍛煉,以增加日漸減少的肌肉量。
  
  賀寶芙醫學咨詢委員會及科技研發部資深副總裁amieMcManus博士表示,對肌肉組織較少的女性來說,舉重這類可以幫助增加肌肉的重量訓練運動,就顯得格外重要,因為增加肌肉數量就能增加新陳代謝。一旦肌肉量增加了,一天將可以增加消耗100到300卡洛裡,甚至更多。
  
  不必擔心肌力訓練做多了,會練出一身“健美的肌肉”,因為男女的肌肉組織並不相同,況且,健美選手也不是這麼容易就能練成的!
  
  ◆3.多喝礦泉水。
  
  基本上,光是多喝水就能促進腸胃蠕動,並透過流汗或排尿,把體內多余的毒素和廢物排出來,加速新陳代謝,如果喝的又是優良水源地的礦泉水,對健康的助益則更多,能在喝水同時順帶補充身體所需礦物質,市面上有些進口礦泉水之所以號稱“窈窕之水”,並非胡亂吹噓,而是因其富含能加速代謝熱量的鎂(Magnesium),多多飲用不僅沒有熱量,還能加速新陳代謝,可算是一舉兩得。
  

  ◆4.停止無效的節食,多攝取蛋白質。
  
  別再漫無目的的節食了,否則你會發現身體越來越糟,體重卻是一動也不動!因為當大腦接收到饑餓的訊息後,為了維持正常身體機能,便會自動調節使新陳代謝的速度變慢,雖然吃得少,但消耗能力同時也變少了,這種方式當然行不通,只會造成身體的傷害。
  
  相反地,改變飲食內容,加強攝取纖維素與蛋白質,才是提升新陳代謝的安全方式,其中以含豐富蛋白質的藻類是值得推薦,因為藍藻中含有容易消化的蛋白質及高含量的次亞麻油酸,能幫助于提升熱量的代謝;而綠藻中的葉綠素並能凈化血液,提供絕佳的排毒效果,至于最常食用的海藻類,則富含近30種的礦物質,能促進水分代謝,並加強免疫功能。
  
  ◆5.深呼吸。
  
  別懷疑,呼吸的方式的確會對新陳代謝有所影響。呼吸的目的是為了把新鮮的氧氣送進肺部,經由氣體交換後,再把不要的廢物及二氧化碳排出體外,達成凈化血液、促進代謝與循環的功效。
  
  可惜大多數的呼吸都是無自主意識下的反射動作,每次吸氣送進肺部的容量實在有限,而事實上,呼吸頻率越快表示呼吸量越小,好不容易吸進的氧氣,還來不及發揮作用,就又被送出去了,加上短促的呼氣,更使得廢棄的二氧化碳繼續殘留在肺裡,所以□!與其做一百次短促的呼吸,不如經常提醒自己做做深呼吸,幫助加速體內廢棄物的代謝。
  
  ◆6.捐血好處多,利人又利己。
  
  捐血一袋不僅能救人一命,還可以大大促進自身新陳代謝的能力,不但不傷身,定期捐血反倒也是維持健康的方法之一。
  
  因此,只要你是年滿17歲、體重45公斤以上的熱血女性,歡迎卷起袖子,帶著你的身份証熱情捐血去。
  
  ◆7.想喝有味道的飲料,就選能促進代謝的綠茶、杜仲茶。
  
  日本人愛喝綠茶不是沒有道理的,綠茶中的氨基酸、多酚素、維生素等成分,可以幫助降低血脂和膽固醇,並能調節脂肪代謝,除此之外,茶中的咖啡因同時具有利尿和刺激胃液分泌的作用,還可增加肌肉的呼吸速度及工作量,因此多喝不含糖的綠茶有益健康。而具有利尿作用的杜仲茶,也有順暢血液循環、提高新陳代謝、改善體質的功效,經常飲用對于皮膚粗糙、消除浮腫、改善便秘等都有所助益。
  
  另外,每天早晨喝杯醋,也可提高人體新陳代謝,因為含有氨基酸的醋,能促進消耗體內過多脂肪,加強蛋白質和醣類的代謝,因此也有人拿來用在減重方面。
  
  ◆8.利用正確的按摩手法也能促進代謝。
  
  體內淋巴液與血液循環是否通暢,會影響身體對于廢物、毒素等物質的排除速度,因此透過正確的按摩手法,也能維持血液循環的順暢,加速代謝,順利處理體內廢物。
  
  所謂按摩並非隨意壓一壓、捏一捏就可行了,如果你做過沙龍的塑身療程,不妨仔細回想一下,美容師的按摩手勢是不是都是由末梢往心臟進行?這種從四肢末梢朝心臟方向按摩的「求心性按摩」,對于推動淋巴及血液的流動才有所助益,能使肌肉的代謝更加旺盛,提供細胞更多促進代謝的營養素與幫助脂肪燃燒的氧氣,同時加速排除廢物,每天看電視的時候順便做做按摩,輕輕鬆鬆就能更健康。
  
  ◆9.洗洗三溫暖、泡泡熱水澡就能變美麗。
  
  泡澡是另一個促進新陳代謝最簡單的方法之一,利用高溫反復入浴的方式,促進血管收縮、擴張,並刺激汗腺發汗,每次泡澡3分鐘,休息5分鐘再入浴的循環重復三次,就能在不知不覺中消耗大量能量,效果相當于慢跑1000公尺。
  
  同時,泡澡也能促進老舊角質更新,保持肌膚光滑細致。必須注意的是,心臟不好的人並不適合洗三溫暖或常泡熱水澡,此時不妨以傳統的保健良方-熱水泡腳來取代,這不只能使腳部微血管擴張,促進全身血液循環,還可增加細胞通透性,提高新陳代謝,同時達到健身袪痰的作用,並且改善雙腳冰冷的情況。
  
  ◆10.補充維他命B群,不要成為夜貓子!
  
  經常熬夜或作息不正常的人不僅老得特別快,連健康也耗損得特別兇,奉勸你能不熬夜就盡量別熬夜吧!如果是因為工作需要、非不得已的話,就得多多補充富含維他命B群的食物,因為它們是促進人體新陳代謝的必要因子,卻因屬水溶性維生素而不易儲存在體內。維他命B群通常指的是維他命B1、B2、B6、B12及葉酸、煙鹼酸等,它們在促進新陳代謝、提供能量、保護神經組織細胞等方面,都有很大的幫助。
  
  如果你三餐正常且不偏食,其實並不需額外補充維生素B群,不過,忙碌的現代人通常都不太注意自己是否吃的均衡,再加上用餐時間不固定,常常導致維生素B群的缺乏,並降低代謝、影響健康,因此,固定補充維生素B群藥丸,不失為是外食族方便省事的辦法。

—————————————–
社團集結很多養身,保健,中醫,健康,飲食,歡迎加入社團分享;)
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