Due to the pandemic, we have all been spending much more time at home these days. I have also been concentrating most of my practices at home. In yoga, breathing exercises are key parts of the practice. They help to clear the energy blocks of our bodies, reduce stress, improve our respiratory system and blood circulation on top of many other physical and mental benefits.
Doing yoga in an environment with good and clean air definitely increases the efficiency of my practice. My new Dyson's air purifier automatically senses, captures, and traps pollutants for cleaner air in my home. It can capture 99.95% of particles as small as 0.1 micron (such as allergens, bacteria, pollen & mold) with its HEPA H13 filtration and helps to destroy formaldehyde. I love that it operates quietly, providing me with the tranquillity I need for practice while providing me with cool and fresh air to breathe in.
The Dyson air purifier is also perfect for pet owners as it can also help to remove odors and pet dander! Enjoy your time indoors with a healthier home and purified air
#DysonHK #HealthyHome #DysonPurifier #DysonPurifierFormaldehyde #TP09 #AD
同時也有1部Youtube影片,追蹤數超過0的網紅CarDebuts,也在其Youtube影片中提到,? คลิปรถใหม่ 2019-2020 มาแล้วครับ คลิกที่นี่ https://www.youtube.com/channel/UCSebcviE-UeYMxVRNozwqtw/videos Body and Chassis Design The 2018 Accord...
improve energy efficiency 在 王姿允醫師。我的無齡秘笈。 Facebook 的最佳解答
[提高睡眠品質的飲食關鍵?]
昨天分享一個學員在吃了兩週「4+2R代謝飲食法」後,改善了睡眠中斷跟睡眠品質,底下留言詢問睡眠可以改善的原因,王醫師認真的整理相關研究,希望提供機轉給大家。
首先講講 #腸道菌跟睡眠的關係,在2019年有一篇研究,發現 #腸道菌相的多樣性(total microbiome diversity)跟睡眠的效率(efficiency)和總睡眠的時間的呈正相關,與入睡後的中斷呈負相關。
意即, #腸道菌多樣性越豐富的人,有更長的睡眠時間,也較不會淺眠易醒。
看腸道菌組成可以發現,通常在擬桿菌門(Bacteriodetes phyla,就是王醫師書裡面寫到瘦子比較多的菌門)中的豐富性跟多樣性增加的人,有更好的睡眠效率、更少的睡眠中斷,而且放線菌門(Actinobacteria phylum,就是雙歧桿菌所屬的門)越豐富的人,驚醒頻率越少。
在王醫師的研究中,經歷R1-2飲食兩個月的人,幾乎都可看到 #多樣性顯著意義的上升,在原本差的人身上更明顯(所以推斷有大幅度的睡眠改善的人,也可能一開始的多樣性比較差,進步空間大)
而針對 #巨量營養素跟睡眠的關係,2016 年發表在《美國臨床營養期刊》發現 #熱量限制高蛋白低碳低脂飲食,不只是減重效果顯著,也改善了過重及肥胖者的睡眠。
研究人員讓44名過重或肥胖的受試者先經過維持體重的飲食三週後,將他們隨機分配到兩組不同的減肥餐,「正常蛋白質組」(0.8克/kg/天)或「高蛋白質組」(1.5克/kg/天),一共持續16週,並在每個月進行一次睡眠質量調查,用國際睡眠評分(GSS)評估受試者的睡眠情況,若GSS >5au代表睡眠品質不好,GSS ≤5 au表示睡眠品質良好(也就是分數越低越好)。
結果發現經過3-4個月後,攝入「高蛋白質組」的受試者除了減輕體重,他們的全球睡眠評分GSS相較於正常蛋白質組更低(3.9±0.5-4.0 ± 0.6 vs 5.9±0.5Au -6.0±0.5Au),表示減重飲食中拉高蛋白質比例有助減肥以及改善睡眠。
2020年的隨機分配「熱量限制高蛋白質飲食」的研究,找了69個睡眠品質差(GSS>5au)的過重或肥胖者,分別介入12週熱量減少780卡的減肥餐,一組是「正常蛋白質」(蛋白質:脂肪:碳水=20:29:55),另一組是「高蛋白質」(蛋白質:脂肪:碳水=33:25:44),過了12週後,兩組的體重下降沒有顯著差異,但是GSS跟白天嗜睡指標都有明顯改善,GSS的指數下降讓很多參與者從「睡眠品質差」這個區間轉變為「睡眠品質好」(good sleep),GSS從基一開始的7.6 ± 0.4 au,到第 12 週變成4.8 ± 0.4 au。
其他關於營養跟睡眠的研究,也有發現 #高脂肪比低脂肪不利睡眠,碳水跟睡眠的關係高低其次,哪一種碳水形式比較重要, #高纖維有助睡眠,精緻碳水不利睡眠。
另外跟睡眠深度有關的 #褪黑激素,是跟白天是否有足夠的血清素有關,血清素原料不足,褪黑激素的量少,就不容易入睡或是造成無法熟睡等睡眠障礙。而想要足夠的血清素實在不用狂吃香蕉或高碳食物,關於攝取哪種蛋白質有益於血清素的製造在之前粉專也有分享過[刺激血清素必須低蛋白質?]
https://www.facebook.com/175089479960691/posts/944356926367272/?d=n
以上,可以用腸道菌的改善跟R2飲食的巨量營養素比例、蛋白質種類選擇,來說明改善睡眠的綜合機轉。
失眠跟肥胖一樣,都是複雜而且多因子,內在生理心理跟外在環境都需要考慮,在門診常要討論很久,花時間一一釐清原因跟討論非藥物改善的方式,例如:有個因為夜尿而中斷睡眠的學員,我們後來把喝水時間一小時一小時的往前調,發現晚上六點前把水喝完,就不再有夜尿的問題,畢竟為了多喝水而影響睡眠就本末倒置了。
不過因工作日夜顛倒的人,跟有孩子的父母們,真的比較辛苦,孩子一個風吹草動就會驚醒實在很難不中斷,生活的壓力一直都會存在,焦慮的人還是會焦慮,但我們還是盡量能從飲食來著手試試,但願這篇飲食睡眠文,可以讓更多的人,一夜好眠。
Reference:
1. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394.
2. Higher-protein diets improve indexes of sleep in energy-restricted overweightand obese adults: results from 2 randomized controlled trials. Am J Clinical Nutrition, 103 (3): 766-774, published March 2016
3. Adults Who Are Overweight or Obese and Consuming an Energy-Restricted Healthy US-Style Eating Pattern at Either the Recommended or a Higher Protein Quantity Perceive a Shift from "Poor" to "Good" Sleep: A Randomized Controlled Trial. J Nutr. 2020 Dec 10;150(12):3216-3223.
#睡眠改善
#飲食跟腸道菌和睡眠的關係
improve energy efficiency 在 International Jewelry Crystal world Facebook 的精選貼文
Efficacy and function of fluorite
1, fluorite can help keep the mind awake, with stimulation in the right brain together to play a role, let a person deepen the ability to think. The jade stone is the eyebrow center round gem, to have a headache, partial Headache, headache stuffiness is a wonderful meditation and inspiration to help eliminate emotional distress.
2, fluorite has a strong energy, it can remove the negative energy accumulated by the human body, resist and prevent the invasion of foreign negative energy.
3, wearing fluorite office, reading can remove the clutter of thoughts is not easy to be disturbed by external opinions, can effectively improve the study and work efficiency.
4, can help the human gas field degaussing and purification, remove bad impurities and bad luck, clean and balance the chakras.
5, can increase people's aesthetic and affinity.
6, can avoid unnecessary harassment on various occasions.
7, fluorite is suitable for people who are irritable and impulsive to wear, and can help control personal emotions.
Differentiate the effect and function of fluorite by color
1 colorless fluorite: natural colorless fluorite can repair the first choice of the gas field, can make people's gas field is full of vitality to make people refreshed, can the original fuzzy thought change
It becomes clear.
2 blue fluorite: blue fluorite has the ability to calm down, stimulate people's creativity, especially suitable for quiet brain users.
3. Yellow fluorite: Yellow fluorite can improve interpersonal relations, promote people's spiritual exchanges, and enhance the degree of collective cooperation.
4. Purple fluorite: Purple fluorite can remove toxins from the human body and provide human immunity.
5. Green fluorite: Green fluorite is the most stable emotional power - kind, absorb the negative gas field in the human aura field, so as to make their performance bett
improve energy efficiency 在 CarDebuts Youtube 的最佳貼文
? คลิปรถใหม่ 2019-2020 มาแล้วครับ คลิกที่นี่ https://www.youtube.com/channel/UCSebcviE-UeYMxVRNozwqtw/videos
Body and Chassis Design
The 2018 Accord's new body structure is lighter and more rigid, utilizing 29 percent ultra-high-strength steel, the most ever for a mass-produced Honda car. Overall, the new Accord employs 54.2 percent high strength steel (above 440 MPa).
Key body features include the latest generation of Honda's Advanced Compatibility Engineering™ (ACE™) body structure with crash stroke front frame, tailor-tempered rear frame members for improved crash-energy absorption, and the extensive use of structural adhesives for increased rigidity, cabin quietness and weight reduction. Total vehicle weight is down between approximately 110 to 176 pounds, depending on trim, while body torsional and bending rigidity are improved 32 and 24 percent, respectively, aiding ride quality, cabin quietness, and dynamic performance.
Mated to the new body is a more sophisticated new chassis design. The 2018 Accord's chassis is 6-percent lighter than before (not including wheels and tires) and features a new Macpherson strut front suspension with L-shaped aluminum lower arms mounted to an aluminum front subframe. The new setup better isolates and manages varying road inputs, improving handling precision, ride quality and cabin quietness along with outstanding high-speed stability and control. The new, more space-efficient rear suspension is a multi-link design mounted to a more rigid, floating rear subframe. Fluid-filled compliance bushings at all four corners further improve ride comfort and absorption of road irregularities.
Touring trims of Accord also feature, for the first time, an Adaptive Damper System with the ability to adjust shock absorber damping force every 1/500 of a second (0.002 second), using a proprietary Honda control algorithm, providing for a more compliant and controlled ride in all driving situations. The adaptive dampers are tied to a Two-Mode Driving System with Normal and Sport modes that allows the driver to dial-up/down the vehicle's sporty reflexes depending on the driving environment. The system engages with multiple chassis and drivetrain components, including the new dual-pinion variable-ratio electric power steering (EPS), automatic transmission, drive-by-wire throttle, adaptive dampers and Active Sound Control system, to provide the driver with an expanded range of driving characteristics. An ECON mode is also available that helps improve fuel efficiency by modifying throttle mapping and HVAC operation.
The new Accord has a 10-mm lower center of gravity. The adoption of lighter-weight turbocharged engines and other body design changes reduce the vehicle's moment of inertia, resulting in crisper turn-in and steering response. All models now have near optimal FWD weight distribution of approximately 60/40 percent front/rear. Accords with the new 2.0-liter VTEC turbo and 10AT check in at approximately 61/39 percent front/rear, a significant improvement versus the current V6 Accord with 6AT.
Along with the first application of structural adhesives to Accord, cabin quietness is further enhanced by a comprehensive sound-insulating package that includes full underbody covers (which also aid aerodynamics), front and rear fender and engine compartment insulators, alloy wheels with Honda-proprietary resonator technology, sound-absorbing carpet, acoustic laminated windshield glass – plus front door acoustic glass on EX and above – and a new, 3-microphone Active Noise Control system. The result is low noise levels with a well-balanced sound quality and a pleasingly sporty engine note.
Advanced Safety and Driver-Assistive Technology
For 2018, all Accords feature the full suite of Honda Sensing® safety and driver-assistive technologies as standard equipment. Honda Sensing includes Collision Mitigation Braking System™ (CMBS™), Lane Departure Warning, Road Departure Mitigation, Adaptive Cruise Control with Low-Speed Follow and, for the first time, Traffic Sign Recognition (see Safety section for more details). Additional available driver-assistive technologies include Blind Spot Information, front and rear parking sensors, Rear Cross Traffic Monitor and Driver Awareness Monitor; and all models feature a Multi-Angle Rearview Camera with dynamic guidelines.
Standard advanced active and passive safety systems include Vehicle Stability Assist with Traction Control, Anti-lock brakes with Electronic Brake Booster, Tire Pressure Monitoring System (TPMS), advanced front airbags, driver and front-passenger side airbags and new driver and front-passenger knee airbags. The Accord targets top U.S. government (NCAP) and IIHS collision safety ratings.
improve energy efficiency 在 25 Quick & Easy Energy Efficiency Tips 的相關結果
How to Make Your Home More Energy Efficient · Change your light bulbs to LEDs. · Wash your clothes in cold water if possible. · Air seal your home. · Clean or ... ... <看更多>
improve energy efficiency 在 Energy Efficiency | EESI 的相關結果
Changes in existing buildings can also be made to reduce energy usage and costs. These may include small steps, such as choosing LED light bulbs and energy ... ... <看更多>
improve energy efficiency 在 7 simple ways to improve energy efficiency in your building 的相關結果
7 simple ways to improve energy efficiency in your building · Measure your energy consumption · Focus on insulation · Choose the right ventilation system · Buy ... ... <看更多>