【按體質減肥】你屬於吸啖空氣都會肥的人?
⭐氣虛體質最怕胡亂節食
⭐小心減肥不成頭暈又腳軟
#星期二提升正能量
步行減肥法 (氣血虛弱型👍)
潮流興跑步減肥,但如果你平日氣短、易頭暈、多汗、面部浮腫、肌肉鬆軟,每次跑步都很容易氣餒,跑不夠十分鐘已氣來氣喘、進入快要缺氧暈倒的狀態,便屬於氣虛體質,身體內的氣不足夠,容易食少腹脹、身形肥腫難分。與其勉強跑步,其實你更適合步行減肥法,每周步行3至4次,每次持續步行30分鐘,步速盡量保持每分鐘約100步,當你習慣了這種運動模式後,可增加每周步行次數、增加步速、上斜路,亦可以智能手表、電話App計步器紀錄步行數量,以增加運動強度。
除了運動,氣虛體質人士飲食宜注重補氣強身,適量進食黨參、北芪、太子參、淮山、薯仔、紅蘿蔔等補氣食材,戒吃生冷及油膩食物。
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Brisk walking to lose weight (suitable for individuals with asthenic qi and blood)
Recently, running has become a popular weight loss activity, but if you have issues such as shortness of breath, excessive sweating, facial swelling, and loose muscles, you would find it difficult to persist every day. If you begin to pant heavily after running for less than 10 minutes and is about to faint due to a lack of oxygen, this means there is a lack of qi in your body. In other words, your body belongs to the qi-deficient constitution. You would feel bloated even if you eat a small amount of food, and it is difficult to tell whether you are chubby or experiencing water retention.
Instead of running, brisk walking might be a better option for you to shed some pounds. Walk 3-4 times a week for 30 minutes and try to walk 100 steps per minute. Once you have gotten used to this exercise, you can walk more often, increase your speed, and walk uphill. You can also use your watch and the pedometer app on your smartphone to keep track of your steps, so you can slowly increase the intensity of your regime.
Besides exercising, individuals with a weak qi should also watch their diet. Consume ingredients that can strengthen qi, such as Codonopsis root, Astragalus root, Pseudostellaria heterophylla root, Chinese yam, potato, and carrot. Avoid raw, cold, and greasy food.
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#男 #女 #我疲憊 #氣虛 #頭暈
同時也有11部Youtube影片,追蹤數超過62萬的網紅營養健身葛格Peeta,也在其Youtube影片中提到,想知道更多有氧運動的知識,可以看我的文章:https://www.peeta.tw/weight-loss/aerobic-exercise/ - - 訂閱+開啟小鈴鐺,不錯過每隻精彩的影片,更多Peeta: ►我的Instagram很迷因:https://www.instagram.com/pee...
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- 關於raw food diet weight loss 在 Chloe Ting Youtube 的最佳貼文
- 關於raw food diet weight loss 在 Joanna Soh Official Youtube 的精選貼文
raw food diet weight loss 在 CheckCheckCin Facebook 的最讚貼文
【求好孕】小心別踩進不孕地雷
⭐男女雙方都有責
⭐保持心情輕鬆最重要
#星期一踢走BlueMonday
備孕多時無聲氣?
明明已備孕多時,但肚皮還是沒有聲氣?據統計資料顯示,香港每6對夫婦,便有1對出現不孕情況,不孕是指一對性生活正常的夫婦,在連續12個月內沒有採取任何避孕措施仍未能懷孕。現代人普遍遲婚,把生育時間推遲,再加上工作壓力、飲食習慣等原因,令不孕問題越來越普遍,備孕多時的你,有沒有觸犯以下懷孕大忌呢?
1. 不良飲食
食無定時、食飯「有一餐、沒一餐」,或者經常進食生冷、煎炸、辛辣、油膩或加工食物,常吃快餐或外賣食物,都會減低受孕機會。
2. 吸煙飲酒
「BB出世後我會戒煙」,其實早在備孕時已經要戒!因為吸煙飲酒都會降低精子的質量,而女生更加要戒煙戒酒,因為煙酒會使卵巢功能提早衰退,降低受孕能力。
3. 過肥過瘦
太胖或太瘦的人都不容易懷孕,而女生減肥過度容易令荷爾蒙失調,導致月經紊亂及卵巢早衰。男生肥胖亦會令精子質素下降,影響生育能力。
4. 缺乏運動
如果平日久坐不動,容易使氣血不暢,肌肉鬆弛無力,女生容易導致瘀血積聚。男生久坐容易使陰囊溫度升高,影響精子活躍度。
5. 熬夜晚睡
熬夜晚睡、睡眠質素差都會影響體內荷爾蒙分泌,令卵子和精子質素變差。長期熬夜亦容易形成陰虛體質,導致月經不調,容易造成不孕。
6. 情緒壓力
無論是工作壓力,或者是想盡快懷孕的精神壓力,都容易造成氣滯,使氣血運行不暢順,出現痛經、閉經甚至不孕的情況。
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Do you have difficulty conceiving?
You have been ready to conceive for quite some time, but do not see changes in your belly? One in six couples in Hong Kong suffers from infertility. Infertility refers to couples with normal sex life but are unable to conceive after 12 months of unprotected intercourse.
People in this modern era get married later in life, hence delaying pregnancy. Moreover, stress at work and improper diet might also contribute to infertility. You have been planning to have a baby for a long time, but have you been cautious enough not to commit the following acts?
1. Unhealthy diet
Irregular meals, or frequently eating foods that are raw, cold, deep fried, spicy, oily and processed; frequent consumption of fast food or takeaways will lower the chances of conceiving.
2. Smoking and drinking alcohol
“I will quit smoking once the baby is born”, but by right, we should quit smoking when we are already planning to get pregnant! This is because smoking and drinking alcohol can lower the quality of sperms. Women should also give up smoking and drinking alcohol, as the substances in these items might cause premature ovarian failure, hence reducing the chances of getting pregnant.
3. Being overweight or too skinny
It is not easy to conceive if you are overweight or too skinny. Moreover, women involved in a weight loss regime might experience hormonal imbalance, causing menstruation to be disrupted. This could lead to premature ovarian failure. An obese man may also experience a decline in the quality of sperms.
4. Lack of exercise
Being sedentary for an extended period will stagnate the flow of the qi and blood and cause muscle weakness. While women might easily experience blood stasis, men who are constantly seated will experience a temperature increase in the scrotum, and this will affect the sperms’ activity.
5. Frequent last nights
Frequent late nights and poor sleep quality will affect the secretion of hormones, hence lowering the quality of the ovum and sperms. Staying up at night will also cause the body to experience yin deficiency, which will eventually disrupt period cycles and hinder pregnancy.
6. Emotional stress
Whether it is stress from work, or from the desperation to have a baby, such condition will stagnate the qi and blood and disrupt their circulation in the body. This will lead to menstrual pain, amenorrhea and even infertility.
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#男 #女 #我枯燥 #我有壓力 #陰虛 #氣滯
raw food diet weight loss 在 CheckCheckCin Facebook 的最佳貼文
【湯水養生】圓潤身型在夏天很礙眼
⭐️虛胖人要先處理痰濕水腫問題
⭐️養好脾胃減肥更有動力
#星期五湯水
夏日消脂祛濕湯
仲夏已到,明明已經因為天氣炎熱而食量減少,但減肥計劃仍毫無寸進?如果你屬於痰濕型體質,平日多吃生冷食物、甜品以致脾胃運作失常,濕邪滯留體內成痰,痰濕就會引致肥胖,常見症狀為肌肉鬆軟、浮腫、容易疲倦、身體困重、下半身偏肥等。痰濕型肥胖人士除了要調節飲食,進行適量運動,還要調理體質,適量祛濕,減肥計劃才能事半功倍。
健脾祛濕湯水小貼士:
適當地添加健脾祛濕功效的食材如淮山、白扁豆、赤小豆、茨實等。
老黃瓜白背木耳海帶鰹魚湯
功效:活血消脂,紓緩肥胖、無胃口、消化不良、胃脹等症狀。
材料:老黃瓜1根、白背木耳1-2塊、海帶約60克、花生30克、乾瑤柱3-4枚、鰹魚片20克、黃豆30克、蜜棗2枚
做法:
1. 所有材料洗淨,老黃瓜連皮切塊;海帶泡水30分鐘;鰹魚片放入湯袋備用。
2. 鍋中加入2000毫升水,放入全部材料,海帶連水加入鍋中,武火煮至水滾,可隨喜好把海帶取出,調文火煮1小時,最後下鹽調味即可。
備註:脾胃虛弱容易腹瀉者不宜飲用。
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Summer soup to burn fat and dispel dampness
Midsummer has arrived and our appetite may have reduced due to the hot weather, yet somehow our weight loss plan does not seem to have any significant improvement. Individuals with the phlegm-dampness body constitution who consume raw and uncooked food and sweet desserts on a regular basis will cause the spleen and stomach to function ineffectively.
The dampness retained in the body will lead to the discharge of phlegm, which in turn will cause the individual to appear overweight. Common symptoms are loose muscles, edema, body feeling heavy, and fats accumulated in the lower half of the body. Besides monitoring their diet, individuals with the phlegm-dampness body constitution should also workout regularly, seek treatment to improve the body condition, and get rid of the dampness. These steps will help increase the success of their weight loss regime.
Tips for soup to strengthen spleen and dispel dampness:
Appropriately add in ingredients such as Chinese yam, hyacinth bean, rice bean, fox nut etc.
White-back fungus soup with old cucumber and seaweed
Effects: Cools blood and burns fat. Alleviates symptoms of excessive weight, loss of appetite, prone to indigestion and abdominal discomfort.
Ingredients: 1 old cucumber, 1-2 white-back fungus, 60g seaweed, 30g peanut, 3-4 dried scallops, 20g bonito flakes, 30g soy bean, 2 candied dates
Preparation:
1. Rinse all ingredients thoroughly. Peel old cucumber and cut into pieces. Soak seaweed for 30 minutes. Put bonito flakes into soup bag.
2. Combine all ingredients with 2000ml of water in a pot, add in the soaking water with seaweed and cook on high heat until boiling. Turn to low heat and simmer for 1 hour. Add salt to taste.
Remarks: Not suitable for those with asthenic spleen and stomach.
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#男 #女 #我疲憊 #我胖了 #痰濕
raw food diet weight loss 在 營養健身葛格Peeta Youtube 的最佳貼文
想知道更多有氧運動的知識,可以看我的文章:https://www.peeta.tw/weight-loss/aerobic-exercise/
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raw food diet weight loss 在 Chloe Ting Youtube 的最佳貼文
Back with another highly requested video, here's a massive meal prep video with over 20 meal ideas, snacks, breakfast etc. This video is sponsored by iHerb. If you're a new customer, get a 10% discount off your first iHerb order with no minimum purchase at:
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Links to Products Mentioned:
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Maine Coast Sea Vegetables, Organic, Sea Seasonings, Kelp Granules - http://bit.ly/2L4LA2m
Now Foods, Real Food, Organic, Raw Cacao Nibs - http://bit.ly/2GDDQyP
Reese, Large Smoked Oysters - http://bit.ly/2GFxE9z
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Episode 4 - Arms & Back - https://youtu.be/d8STqg1VvN0
Episode 5 - Booty & Toned Legs - https://youtu.be/mTgc6gpCEng
Weight Loss Meal Ideas - https://youtu.be/q65enzklzqo
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#mealprep #weightlossrecipes #healthyrecipes
raw food diet weight loss 在 Joanna Soh Official Youtube 的精選貼文
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Most of the diet plan out there focuses on weight loss, but there are quite a number of you who has been requesting for a WEIGHT GAIN meal plan. The truth is, gaining weight can be more challenging compared to lose weight.
The 1st rule is you need to eat A LOT more than what you're currently consuming. But that doesn't mean you should be eating junk food because your body needs proper nutrient to grow your muscles in a healthy way.
An average female needs between 1600 - 2000Cals a day to maintain her weight. To gain weight, you need between 2000 - 3000Cals a day depending on your body composition & activity level. I've put together this meal plan which is above 2000Cals.
This meal plan is for Monday - Wednesday. For variety, do hop on to Linora Low's channel to check out the meal plan from Thursday to Saturday here:
5 Tips to Gain Weight for Women: https://youtu.be/lzMC-DZM6Yc
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
________________________________
Stay connected and follow me:
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(Subscribe to my website for printable workouts & recipes)
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________________________________
BREAKFAST - Overnight Oats (serves 3)
1) 1½ cups Rolled Oat
2) 1½ cup Whole Fat Milk
3) 2 tbsp. Peanut Butter
4) ¼ cup Goji Berries
5) 1½ tbsps. Chia Seeds
6) 3 medium Bananas
Per Serving: 490Cals, 74.7g Carbs, 17.2g Protein, 15.4g Fat
Steps:
1) In a bowl, mix oats, milk, peanut butter, goji berries and chia seeds together.
2) Transfer the oat mixture equally into 3 separate jars.
3) Place the jars in the fridge overnight.
4) The next morning, top it up with banana.
________________________________
LUNCH - Salmon Spinach Frittata (serves 3)
1) 9oz (255g) Raw Salmon
2) 225g Frozen Baby Spinach
3) 6 large Eggs
4) ½ cup Cherry Tomatoes
5) 1 Bell Pepper
6) 1 medium Onion
7) ½ tbsp. Olive Oil
8) 60g Grated Parmesan Cheese
9) 200g Sweet Potatoes
10) 1.5 Avocado
11) Salt and Pepper to taste
Per Serving: 694Cals, 33.2g Carbs, 45.5g Protein, 44.8g Fat
Steps:
1) Pre-heat the oven to 180 Celsius / 350 Fahrenheit.
2) Cubed the salmon fillet and chop up all the vegetables.
3) Add oil into a pan and cook the onion until fragrant and lightly brown.
4) Add in the salmon fillet and cook until slightly pink.
5) Then add in the frozen spinach and allow it to cook for 3 - 4 minutes.
6) In the meantime, in a separate pan, boil the sweet potatoes until soft.
7) Once the spinach has thawed, add in the cherry tomatoes and bell peppers and allow all the ingredients to cook for another 2 - 3 minutes.
8) Transfer into a square baking dish.
9) In a bowl, whisk all the eggs.
10) The pour the eggs onto the mixed ingredients until its fully covered.
11) Sprinkle some grated cheese all over the dish.
12) Bake it for 30 minutes until the egg is firm and fully cooked through.
13) Serve it with the boiled sweet potato as well as half an avocado.
________________________________
DINNER - Black Bean, Coconut & Rice (serves 3)
1) 1 can (240g) Black Beans, washed & drained
2) 200ml Coconut Milk
3) 2 Potatoes, cubed
4) 2 large Carrots, cubed
5) 2 large tomatoes, roughly chopped
6) 1 Onion, chopped
7) 1 Bell Pepper, chopped
8) 1 Garlic Cloves, minced
9) 1 tsp. Mixed Herbs
10) 1 tsp. Ground Cumin
11) ¼ tsp. Ground Cinnamon
12) ½ tsp. Salt
13) 2 - 3 cups hot water
Steps:
1) Chop up all the vegetables.
2) In a large pot, cook the garlic until fragrant and golden brown.
3) Then add in all the vegetables and herbs & spices.
4) Pour the coconut milk and water and mix through.
5) Close the lid and let it cook for 20-25 minutes until all the ingredients are tender and cooked through.
6) Serve it with 1 cup of rice.
Per Serving – 588Cals, 94.8g Carbs, 15g Protein, 18.4g Fat
________________________________
SNACKS (twice daily)
1) 40g Almond & Cashew Nuts
234Cals, 16.5g Fat, 13.5g Carbs, 8.1g Protein
and / or
2) a Protein Shake
150Cals, 30g Protein, 4g Carbs, 1g Fat
________________________________
TOTAL PER DAY - 2160Cals, 116g Protein, 220g Carbs, 95.5g Fat
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh