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Germans are being tamed wherever you look at ‘s training ground in Romford.Inside the media room, the old boys are watching back grainy
footage of the night they defeated Eintracht
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A collective ‘oof’ as Keith Robson watches himself
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Pat Holland pouring a glass of champagne for team-mate Trevor Brooking after West Ham reached the final of
the European Cup Winners’ Cup after beating Eintracht Frankfurt 3-1 Outside the media room and at that
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They beat Frankfurt back then and as fate would have it, David Moyes’s men will need to do so again if they’re to reach
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Holland gathered to reminiscence about the soggy night they got the better of the Germans.
Brooking couldn’t make the reunion, and nor could Billy Bonds, captain for that famous win 46 years ago.
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As they watch back the game, they’re struck by nostalgia.’When the draw came through, we were gobsmacked at
the weirdness,’ says Day. ‘We’ve got a connection with it.
From our point of view it’s a better game than Barcelona – and one West Ham have a
better chance of winning.’It’s a long time.
For a club like this, which has had a cup-winning and European history, it is disappointing.
Forty-six years is too long.’The first leg in Frankfurt didn’t go to plan as
West Ham lost 2-1. ‘Their ground was quite open with a
running track around it,’ Day adds.
‘But they came to Upton Park and everyone was squeezed
in there. West Ham inflicted a hostile night
on frightened Frankfurt in best Boleyn Ground win in 1976reduslim zum abnehmen
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Бяхме любопитни: кое време от деня
е най-подходящо за всеки вид дейност?
А ако тренирате пет дни в седмицата?
Или дори повече? Ами ако сте нощна птица или работите на ротационен
график?
За да намерим отговорите, зададохме серия от въпроси на регистрирания диетолог Линдзи Хейл, доктор по медицина,
доктор на науките, която се занимава с изследвания
в областта на храненето и здравето.
Тя също така е мениджър по комуникациите в
областта на храненето и изследванията на
общественото здраве в Академията по
хранене и диететика.
Изследователският ни екип интервюира
д-р Хейл и се свърза с професионалната ѝ мрежа, за да съберем нейните препоръки за най-доброто време на
деня, както и за най-доброто време
за упражнения.
Защо определени часове от деня са по-подходящи за определени
видове упражнения
Като цяло най-доброто време за упражнения е сутрин или вечер, каза ни д-р Хейл в имейл.
Ако имате ранно сутрешно ежедневие, тогава
може да се чувствате най-енергични, добави тя.
И е по-лесно да достигнете тези нива на енергия, когато слънцето изгрява или залязва.
“Колкото по-интензивна е тренировката ви, толкова по-рано сутрин е по-добре – така че толкова повече трябва да се храните преди тренировка.”
Но за тази ранна сутрешна тренировка тя отбеляза:
“Добре е да закусвате предишната вечер”.
Що се отнася до тренировките, които
изискват много енергия, като тренировките за съпротивление
(например вдигане на тежести), д-р Хейл препоръчва тренировките да се провеждат вечер.
“Колкото по-интензивна е тренировката ви, толкова по-рано сутрин е по-добре – така че толкова повече трябва да се храните преди тренировка”, каза тя.
“Ако ядете голямо количество храна на пълен стомах, има вероятност да не можете да се представите толкова ефективно на тренировката си.”
Понякога обаче може да се наложи да се откажете от здравословната
си закуска, за да постигнете целта на тренировката, добави
тя. “Ако сте в етап от живота си, като бременност или менопауза, когато наистина не можете да си позволите да се храните лошо, това е добре. Все пак можете да правите упражненията си”,
каза тя. “Просто се уверете, че се храните добре, за да можете да се храните пълноценно, когато не спортувате.”
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Coloro che hanno completato 12 settimane di programma di esercizio per un totale di 20-30 minuti al giorno hanno perso più peso e grasso corporeo rispetto
a coloro che hanno fatto meno esercizio. “Stabilire i tempi dell’esercizio è un primo passo fondamentale per il successo”, afferma l’autore principale dello studio Daniel Lieberman, antropologo biologico dell’Università di Harvard.
“Dopotutto, non si può costruire la fiducia nella propria capacità di formare abitudini e routine sane perdendole di routine”.
La conclusione è che: Cercate di inserire l’esercizio fisico nella vostra routine quotidiana in un momento
in cui non sarete attivi per un’ora o più. Cercate di fare almeno 20 minuti al
giorno, se non 30.
Siete pronti per altri consigli sulla perdita di peso? Date un’occhiata a queste altre strategie sostenute da esperti per una vita sana e per perdere una taglia.
Cominciate con poco quando iniziate a fare esercizio.
Perdere qualche chilo non deve farvi diventare esperti
di esercizio da un giorno all’altro. “Il primo obiettivo è sentirsi meglio. Quando vi sentirete meglio, vorrete fare più esercizio”, dice Lieberman. “Ma iniziare con una breve sessione di esercizio e poi proseguire con il resto vi darà le migliori possibilità di successo”.
Mangiate meno cibi ad alto contenuto calorico la sera. Il modo più efficace per perdere peso è ridurre le
calorie consumate ogni giorno. Tuttavia, quando si deve andare a letto la sera, potrebbe essere
più facile abbuffarsi di cibi ad alto contenuto calorico piuttosto che resistere
al cibo che è rimasto sullo scaffale del supermercato per giorni.
I soggetti che hanno seguito la dieta ipercalorica per la maggior parte della giornata hanno
perso più peso e grasso corporeo, il che suggerisce che è più facile mantenere
un deficit calorico se si è circondati da cibi
più calorici.
Iniziate con una cena fatta interamente di carboidrati a basso contenuto calorico.
“I dietologi sostengono che un pasto contenente solo carboidrati provenienti da patate, riso o pasta può aiutare a perdere peso a breve termine”, afferma la dietista Lauren Slayton. “Ma a lungo termine, è meglio aggiungere proteine magre e grassi sani, e assicurarsi di mangiare molte verdure”.
Uno studio pubblicato su JAMA Internal Medicine ha rilevato che coloro che saltavano i carboidrati ad alto contenuto calorico la sera avevano più successo nel mantenere la perdita di peso rispetto a coloro che li mangiavano, indipendentemente dal fatto
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Όταν γυμνάζεστε την ίδια ώρα και στο ίδιο μέρος κάθε
μέρα, είναι πιο πιθανό να επιμείνετε σε αυτό.
Είναι πιο πιθανό να χωρέσετε την
προπόνησή σας αν έχετε ορίσει το πρόγραμμά
σας. Επιπλέον, σας βοηθάει να συντονίζετε όλα τα υπόλοιπα,
όπως τα ραντεβού των παιδιών σας και τις κοινωνικές σας υποχρεώσεις.
Το κίνητρό σας για άσκηση θα είναι επίσης υψηλότερο.
Το ίδιο και οι πιθανότητές σας να πετύχετε
τους στόχους της φυσικής σας κατάστασης.
Η μελέτη, με επικεφαλής ερευνητές του Ιατρικού Κέντρου
του Πανεπιστημίου του Ρότσεστερ, που δημοσιεύθηκε στο περιοδικό Obesity, ανέλυσε πληροφορίες από σχεδόν 1.000 άτομα.
Οι συγγραφείς της μελέτης διαπίστωσαν ότι όσοι γυμνάζονταν
την ίδια ώρα και στον ίδιο τόπο καθ’
όλη τη διάρκεια της εβδομάδας είχαν περισσότερες πιθανότητες να διατηρήσουν την απώλεια βάρους τους σε σχέση με όσους δεν το έκαναν.
Οι μελέτες δείχνουν ότι η άσκηση την ίδια ώρα κάθε μέρα μπορεί να
κρατήσει το μεταβολισμό σας
σε εγρήγορση, ενώ παράλληλα καίτε λίπος.
Επιπλέον, πρόσφατες έρευνες δείχνουν ότι η τακτική άσκηση μπορεί στην πραγματικότητα
να σας κάνει πιο υγιείς από
τους ανθρώπους που δεν προλαβαίνουν να κάνουν γυμναστική.
“Το είδος της άσκησης είναι λιγότερο σημαντικό από το να βεβαιωθείτε ότι την κάνετε τακτικά”, λέει
η Elisa Zizza, επικεφαλής συγγραφέας της μελέτης και επιστημονικός συνεργάτης στη Σχολή Δημόσιας Υγείας Bloomberg του Πανεπιστημίου Johns Hopkins.
“Αν έχετε ένα πολύ δομημένο πρόγραμμα άσκησης σε συγκεκριμένο χρόνο και τόπο, αυτό δεν χρειάζεται να είναι τόσο μεγάλο όσο τα 10 λεπτά την ημέρα”, λέει η ίδια.
“Αυτό είναι αρκετό”.
Η διατήρηση της απώλειας βάρους σας δεν είναι
μια εμπειρία “μία και καλή”.
“Κατά τον πρώτο χρόνο απώλειας βάρους, μπορεί να τα καταφέρετε χωρίς να χρειαστείτε περαιτέρω παρεμβάσεις”, λέει η Ruchi Gupta, κλινική συνεργάτης στο
New York University Langone Health. “Αλλά για όσους συνεχίζουν να χάνουν βάρος”, λέει, τότε μπορεί να
χρειαστούν εβδομαδιαίες αλλαγές στον τρόπο ζωής.
Αυτό δεν σημαίνει ότι η νέα σας ρουτίνα άσκησης δεν μπορεί να είναι και διασκεδαστική.
“Όταν ενσωματώνετε τη σωματική δραστηριότητα στη ζωή σας, δεν χρειάζεται να είναι βαρετή”,
λέει η Gupta, η οποία είναι επίσης επικεφαλής ερευνητής σε
μια μελέτη που διερευνά τα πιθανά οφέλη της σωματικής
δραστηριότητας για την υγεία των ηλικιωμένων.
Αυτό μπορεί να σημαίνει ότι χρησιμοποιείτε το iPhone σας για να τρέχετε έναν
μετρητή βημάτων κάθε φορά που βγάζετε βόλτα τον σκύλο ή χρησιμοποιείτε το Fitbit σας
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Για παράδειγμα, μια πρόσφατη
μελέτη του Χάρβαρντ διαπίστωσε ότι
οι άνθρωποι που συμπλήρωναν
μια ώρα εβδομαδιαίας δραστηριότητας με το μεσημεριανό τους διάλειμμα ή μετά τη
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Cercetătorii au urmărit un grup de 1.252 de persoane care și-au menținut o greutate sănătoasă timp de cel puțin un an. Pentru a urmări obiceiurile de exerciții fizice ale oamenilor, ei au luat o
măsurătoare a ratei metabolice în repaus și au monitorizat subiecții timp
de trei ani. În acest timp, peste 15% dintre subiecți au avut o creștere în greutate, iar un număr similar a avut o pierdere în greutate.
Ceea ce au descoperit este că persoanele care au început să facă exerciții fizice cel puțin o dată pe zi au luat, în medie, cu 0,2 kilograme mai mult decât cele care au început
să facă exerciții fizice doar ocazional. Subiecții care au
început să facă exerciții fizice în mod constant au fost mai
puțin predispuși să recupereze greutatea pierdută decât cei care făceau
exerciții fizice mai rar. [7 sfaturi simple pentru pierderea în greutate]
Cercetătorii au constatat, de asemenea, că pentru majoritatea grupului de studiu
– inclusiv pentru persoanele care au pierdut în greutate – cu cât activitatea fizică era mai mare, cu atât
tensiunea arterială și colesterolul erau mai scăzute și
riscul de a dezvolta diabet era mai mic. (Apropo,
toate acestea sunt markeri buni pentru sănătate).
Și, în plus, studiul sugerează că a fi mai activ din punct de vedere fizic te poate ajuta
să simți că dormi mai mult, ceea ce duce la o mai bună calitate generală a somnului.
Dacă vă luptați să vă faceți timp pentru exerciții fizice și numărarea caloriilor
este prea consumatoare de timp, de ce să nu deveniți activi într-un anumit moment al zilei?
Cercetătorii de la Universitatea din Pittsburgh au descoperit că persoanele care făceau exerciții fizice
dimineața aveau mai multe șanse să facă 30 de minute de activitate fizică cel puțin cinci zile pe săptămână decât cele care făceau exerciții după-amiaza.
“Dimineața este cel mai frecvent interval orar în care cei care fac exerciții fizice își încep ziua și sunt, de asemenea, cei mai predispuși să adere la o rutină de exerciții fizice”, a declarat
Susan A. Jebb, autorul principal al studiului și
profesor de psihologie la Universitatea din Pittsburgh,
într-un comunicat de presă.
Povestea continuă
Un sfat: Atunci când faceți exerciții fizice la
o anumită oră în fiecare zi, asta nu înseamnă că nu puteți fi puțin flexibil cu programul dumneavoastră.
“Este absolut acceptabil să faci exerciții fizice în orice moment al zilei și, mai important, în orice moment pe care îl poți integra în rutina ta zilnică”, a declarat Debbie Burgard, specialist certificat în fitness și proprietar al GoodFit Gym din Duncan, Okla.
Persoanele care au făcut exerciții fizice în mod regulat au declarat
că se simt mai energice și mai alerte, au
arătat două studii.
Experții spun că, în cea mai mare parte, sincronizarea exercițiilor fizice depinde cu adevărat de tipul de activitate pe care o faceți.
Dacă sunteți la început, Burg
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Výzkumníci sledovali více než 2 000 lidí s nadváhou ve věku
50 až 75 let po dobu přibližně čtyř let. Stejně jako ti nejtlustší lidé ve
vašem životě (tedy vy) byli všichni neaktivní.
Během studie si pouze 7 % účastníků dokázalo udržet 5 % úbytek hmotnosti a udržet si ho bez ohledu na to, kdy, kde a jak často cvičili.
Ti, kteří cvičili šestkrát nebo vícekrát týdně, měli až dvakrát větší šanci
si váhu udržet.
“Tato studie poskytuje důkaz, že načasování fyzické aktivity může významně přispívat k udržení hmotnosti,” uvedl autor studie Jean-Claude
Mouret, profesor medicíny na Pařížské univerzitě ve Francii.
Závěr: Pokud si chcete udržet svou váhu, dbejte na to, abyste se alespoň pět dní v týdnu věnovali alespoň 20 minutám fyzické aktivity.
Další fitness pravidlo, které je třeba dodržovat:
Robb Wolf, autor a odborník na výživu z webu RobbWolf.com, říká:
Vyberte si aktivity, které vás baví, abyste u cvičení vydrželi.
Je snadné se začít nudit.
“Pokud vás to nebaví, nebudete to dělat,” říká Wolf.
“Najděte si cvičení, které vás bude bavit, protože je budete dělat.”
Tipy na cvičení, bez potu
TIP: Jezte více bílkovin.
Výzkumníci z Human Performance Lab na univerzitě v Sydney zjistili, že lidé, kteří snědli
70 gramů bílkovin před, během nebo po cvičení, měli mnohem větší
pravděpodobnost, že u cvičení vydrží, než ti,
kteří je nesnědli.
Z toho plyne následující: Po tréninku se snažte sníst
alespoň o něco více bílkovin. Pokud cvičíte pravidelně, zaměřte se na 25
gramů denně. (Tipy, jak se lépe stravovat, najdete v našich tipech níže).
Chcete-li zjistit, jaký proteinový prášek byste si měli pořídit, podívejte se na tyto tipy.
TIP: Jezte více tuků.
Podle studie zveřejněné v květnu 2019 v časopise Nutrients by vám při
dodržování zdravého stravovacího plánu mohly pomoci i tuky – v podobě potravin, jako je avokádo, kokosový olej a ořechy.
Analyzovala stravu téměř 5 400 dospělých osob s průměrným BMI 25 po dobu dvou let.
Závěr: Vědci zjistili, že ti, kteří jedli více tuků – a to zejména těch,
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Forse la cosa migliore di questa tattica è la sua semplicità: fate qualcosa
ogni giorno per mantenere il metabolismo attivo e avrete
più probabilità di continuare a farlo.
“Scegliete un momento in cui fare esercizio in modo costante e fatelo”, dice Emily Kille, R.D.,
personal trainer di Atlanta specializzata nell’aiutare le donne a
perdere peso.
“Potete farlo in un momento specifico ogni giorno, ad esempio 30 minuti al mattino o alla sera, per stabilire un’aspettativa per la giornata. Se pensate di doverlo fare, vi sentirete più motivate e sarete più propense a rispettarlo”.
RELATIVO: Come perdere 5 chili in soli 7 giorni
Un altro consiglio che potrebbe risultare un po’ controintuitivo: “Mangiate meno spesso”, dice
Steve Bratman, Ph.D., direttore del Programma per i
disturbi dell’alimentazione e del peso al Massachusetts General Hospital
di Boston.
Ma il concetto alla base del consiglio è valido: Poiché si è più propensi a mangiare
più calorie quando si è affamati, mangiare
più spesso aiuta a mantenere un peso sano.
Naturalmente, il segreto è scegliere cibi sani da consumare quando si
mangia.
RELATIVO: Non preoccupatevi, non siete gli unici ad avere fame a metà cena.
La Mayo Clinic propone altri modi semplici e intelligenti per perdere peso:
RELATIVO: Il modo in cui vi tenete durante il giorno può raddoppiare il grasso della pancia
1. Mangiare meno e fare più esercizio fisico.
Questa tattica, nota anche come approccio “calorie dentro, calorie fuori”, è stata approvata dal National Institutes of Health e dall’American Heart Association.
L’idea è di mangiare meno calorie di quelle necessarie (circa
1.200 al giorno per una donna media) e di fare il più possibile esercizio fisico per compensare le calorie
assunte.
“Mangiate meno calorie di quelle necessarie e consumate pasti e spuntini equilibrati e nutrienti. Questo vi aiuterà a fare scelte più intelligenti e a mangiare in modo più sano”, afferma Lissa Rankin, M.S., R.D., nutrizionista dell’area di Dallas-Fort Worth.
COLLEGATO: 7 alimenti che ogni donna dovrebbe mangiare per
ottenere maggiori benefici per la salute
2. Allenarsi con la forza.
L’allenamento della forza è un modo intelligente per perdere chili, ma alcuni
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Quando si tratta di perdere peso, le persone devono essere intelligenti nel decidere cosa fare e quando farlo.
“Ci sono quattro pilastri per perdere peso con successo: Alimentazione, movimento, riduzione dello stress e sonno”, afferma la dietista e nutrizionista Lisa E.
Lefferts, titolare di EatOptimize a New York e presidente dell’American Dietetic Association.
Questi pilastri sono ugualmente importanti, quindi dimenticate di concentrarvi
su uno solo.
Ecco i 14 migliori consigli per raggiungere debora rasio e reduslim mantenere il peso ideale,
secondo un gruppo di esperti. I loro consigli si basano su oltre 25 anni di scienza della
nutrizione e della dietetica.
1. Consumare meno.
Proprio così, mangiate di meno. Sebbene si possa pensare che ciò
significhi mangiare meno cibo o meno frequentemente, la scienza non funziona
così. Invece, bisogna trovare il modo di ridurre le calorie e le
calorie provenienti da una varietà di fonti alimentari ricche di sostanze nutritive.
“Si possono comunque assumere più calorie, ma devono essere più diversificate”, dice Lefferts.
“Mangiando alimenti con una maggiore densità di nutrienti – come verdura, frutta, cereali integrali e proteine – non è necessario ricorrere a più calorie per sentirsi sazi”.
2. Abbracciate i carboidrati.
Mangiare troppo poco di certi alimenti può essere problematico, ma non è necessario evitare tutti i carboidrati.
Anzi, non è il caso di eliminare del tutto i carboidrati, perché non si otterrebbero abbastanza carboidrati
o calorie da altre fonti.
Ma questo non vuol dire che si debbano mangiare due porzioni di pasta e un contorno di
pane a ogni pasto, dice Lefferts. “Un approccio migliore consiste nell’incorporare nella dieta quantità moderate di cereali integrali, che sono fonti ricche di fibre, vitamine, antiossidanti e minerali”.
3. Attenzione alle porzioni.
“Per raggiungere l’obiettivo di perdere peso, è necessario assumere abbastanza calorie per far sì che il corpo continui a bruciare grassi”, afferma Lefferts.
“Se seguite una dieta ipocalorica, non brucerete molte calorie per perdere peso perché il vostro corpo si affida all’energia immagazzinata”.
Per essere sicuri di assumere abbastanza calorie (pur rispettando gli obiettivi giornalieri), consumate pasti
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calorico giornaliero.
4. Consumare pasti regolari e
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Możesz chcieć spróbować. Badania pokazują, że
większość ludzi, którzy jedzą śniadanie, ma tendencję do ważenia mniej w ciągu dnia.
Ale najważniejszą częścią tego mitu jest to, że wskazuje on na jeszcze jeden powód, dla którego powinieneś jeść śniadanie.
Zostało ono powiązane ze zwiększoną energią,
lepszą pamięcią, poprawą nastroju i zmniejszonym ryzykiem chorób serca,
cukrzycy typu 2 i innych chorób.
Zdrowe śniadanie zamiast podjadania przez cały dzień
Kiedy próbujesz schudnąć, ważne jest również, aby
unikać podjadania, zwłaszcza w południe lub o 15:
00 (ważny wyjątek: Jeśli masz zaplanowany popołudniowy trening, te przekąski mogą być częścią
twojego posiłku przed treningiem, zamiast czegoś, co przekąsisz
w ciągu dnia).
Sprawdź nasz kompletny przewodnik po tym, jak schudnąć i nie przytyć.
Istnieje coraz więcej dowodów na to, że diety bogate w węglowodany, zwłaszcza rafinowane,
powodują, że po południu i wieczorem jemy więcej niż podczas śniadania,
lunchu i kolacji.
Badania wykazały, że zastąpienie lub ograniczenie węglowodanów w przekąskach może pomóc w zdrowszym odżywianiu w dalszej części dnia.
Nie oznacza to, że należy całkowicie unikać węglowodanów w przekąskach,
ale oznacza, że należy ograniczyć częstotliwość ich spożywania.
Jak więc przestać podjadać wysokowęglowodanowe pokarmy w późniejszych godzinach dnia i jak upewnić się, że te pokarmy pomogą Ci, a nie zaszkodzą w
Twoich staraniach o utratę wagi?
Zapytaliśmy trzech ekspertów o ich najlepsze wskazówki:
Micella: “Jedz śniadanie, które daje Ci wystarczająco dużo energii, abyś mógł kontrolować swój głód w ciągu dnia. Upewnij się również, że jesz w regularnych odstępach czasu, aby nie być zbyt głodnym i nie skończyć z przekąskami lub jedzeniem żywności o wysokiej zawartości węglowodanów, cukru lub przetworzonej żywności. Te pokarmy prowadzą do przejadania się reduslim w aptece późniejszym okresie dnia.”
“Jedz śniadanie, które daje Ci wystarczająco dużo energii,
abyś mógł kontrolować swój głód w ciągu dnia. Upewnij się także, że jesz w regularnych odstępach czasu, aby nie być zbyt głodnym i
nie skończyć z przekąskami lub jedzeniem żywności o wysokiej zawartości węglowodanów,
cukru lub przetworzonej żywności. Te pokarmy prowadzą do przejadania się w późniejszym okresie dnia.” Gabriel G. Leung: “Ważne jest również,
aby upewnić się, że jesz co trzy do czterech godzin. Uczyń śniadanie najważniejszym posiłkiem dnia i nie pomijaj
Exercício: O estudo envolveu um grupo de 534 participantes obesos e com excesso de peso, todos eles seguindo um plano de pelo menos 13 semanas de duração que incluía lembretes semanais
por correio electrónico para manter um calendário de actividade física consistente.
O resultado? Os participantes podiam manter ou perder peso com
sucesso sem se preocuparem em comer menos.
Proteína: Embora a proteína não altere magicamente o seu metabolismo,
a Clínica Mayo diz que pode ajudá-lo a manter-se mais cheio e
aumentar a sua taxa metabólica, o que o ajuda a queimar mais calorias.
O corpo transforma a proteína num tipo de combustível chamado glicogénio, que armazena
energia até que você coma.
Uma porção contém 15 a 20 gramas de proteínas.
A Associação Dietética Americana diz que uma das melhores fontes de proteína é carne
magra, peixe, legumes, nozes, tofu e proteínas
vegetais, enquanto os lacticínios e os ovos constituem
as seis melhores.
Dormir: Parece óbvio, certo? Mas ter uma boa noite de descanso
pode realmente ajudar a comer menos, exercitar mais e cuidar melhor do seu corpo.
De acordo com os Centros de Controlo e Prevenção de Doenças, dormir 10 a 11
horas por noite é considerado suficiente, enquanto que dormir menos de 6 horas é considerado não suficiente.
Alimentação: Das fibras aos fitonutrientes,
aqui estão 10 alimentos que são embalados com nutrição, incluindo
alguns surpreendentes.
Recursos: Acontece que o treino dos horários dos seus
melhores amigos no ginásio pode afinal ajudá-lo a perder
alguns quilos. E algumas mudanças de estilo de vida que o seu amigo faz
podem ter um impacto positivo na sua saúde.
1. Energizar os alimentos
Os alimentos energizantes podem ser feitos a partir de uma
grande variedade de alimentos, incluindo chá, café,
chocolate preto, maçãs, brócolos, cenouras, milho, alho,
gengibre, laranjas e peras.
Os investigadores da revista “Appetite” exploraram que tipo de alimentos energizam as pessoas.
Os resultados:
Chá e café: Ambos reduzem o apetite e a digestão lenta, que demonstraram reduzir a fome
do corpo. Muitos dos estudos sobre a cafeína e a fome foram publicados há cerca de 20 anos, mas ainda se aguentam.
Chá e café: Ambos reduzem o apetite e a digestão lenta, que comprovadamente reduzem a fome do corpo.
Muitos dos estudos sobre a cafeína e a fome foram publicados há cerca de 20
anos, mas continuam a aguentar-se. Chocolate negro: Um composto em chocolate preto pode estimular
a hormona inibidora do apetite cholecystokinin.
Um composto em chocolate negro pode estimular a inibição do
apetite.
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Un estudio de 10 años de duración en el que participaron más de 4.800 hombres y mujeres de entre 50 y 75 años descubrió que hacer ejercicio durante un total de 15 minutos cinco veces a la semana reduce el riesgo de morir por una enfermedad cardíaca en un 40% y de padecer diabetes en un 20%. Yo debería saberlo. Soy una de las participantes en ese estudio: Tenía 53 años cuando participé en la investigación. Seguí haciendo ejercicio con regularidad durante más de 20 años e incluso fui el presidente de la clase en mi gimnasio (que a día de hoy es más un gimnasio que un club de salud).
Pero mucha gente no sabe cuándo empezar a hacer ejercicio. El ejercicio es esencial tanto para el control de peso como para la salud, pero es demasiado fácil empezar un nuevo hábito saludable para caer en el olvido al cabo de una semana.
Por eso he identificado seis reglas para hacer ejercicio, y te animo a que pruebes al menos una o dos. Tal vez descubra que sólo necesita una de estas reglas. Tal vez ninguna de estas reglas cambie tu vida.
Pero apuesto a que encontrarás una o dos que lo harán, y también apuesto a que esas reglas harán que el ejercicio sea menos abrumador.
Seis reglas para el ejercicio
1. No dejes que la naturaleza momentánea de una sesión de ejercicio te impida hacer ejercicio con regularidad
Cada vez que haces ejercicio, no es fácil. Puede que sientas que no tienes tiempo para ello. Incluso cuando tienes tiempo, no es fácil cumplirlo.
Si has intentado perder peso en el pasado pero te has caído del vagón, piensa en esto como un compromiso contigo mismo. Perderás peso, pero no será fácil.
Liberarse de este ciclo de sentir que el ejercicio es difícil y encontrar un momento para hacerlo que no encaja en su “vida real” será más fácil si programa el ejercicio en sus días y semanas.
Recomiendo empezar con ejercicios lentos y constantes (caminar es un buen ejemplo). Puedes convertirlo en parte de tu vida y no te sentirás juzgado por no hacer ejercicio cuando sea difícil.
2. Haz entrenamiento de fuerza con pesas
El entrenamiento de fuerza construye tejido muscular y aumenta el metabolismo, lo que puede llevar a la pérdida de peso. Si no tienes un gimnasio en casa, puedes incluir fácilmente el entrenamiento de fuerza en tu día a día haciendo flexiones
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The response is “no.” No, slumbering positions don’t appear to induce
sleep apnea. Obstruction of the airway by surplus tissue causes one to endure
from sleep apnea. The side sleeper who rests on his or her one arm is warm.
Sleeping poses expose the situation of your relationship and who you are,
although they do not play a task in sleep apnea.
This article, Candy Goals And Sleep Apnea: Sleeping Poses Tell On The Standing Of Your Private
Kinships, However Do They Indicate This Sleep Trouble, Too?
And sleep apnea want not be manifest in sleep solely, as
insomnia and over-the-high daytime drowsiness are amongst its symptoms, too.
Solely, the individual must follow a complete exercise or weight loss plan plan that’ll best match his situation. As an individual breathes these muscles can grasp.
Congestion within the nasal passage may additionally stop the motion of air from
nose to lungs- If the particular person has stuffy nostril,
he’s encouraged to breathe additional arduous which then produces the vacuum in the throat.
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“In sleep medicine we joke that Humpty Dumpty was one in all the primary cases of obstructive sleep apnea as a result of he had an enormous stomach and probably additional tissue around the tender palate. Weight reduction can significantly lower – and even get rid of obstructive sleep apnea, because the lack of tissue mass within the mouth, tongue and neck eases pressure on the airway. Men also are inclined to have more “belly fats,” which could make respiration on the whole tougher. Do you’ve gotten social jet lag? Combined with snoring, it generally is a telltale symptom of sleep apnea. Often you aren’t conscious of this struggle, but it may be very, very scary for anybody watching,” mentioned sleep specialist Dr.
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Kate Sicchio, an assistant professor of built-in digital media at New York College, says the long run might be a “more embedded” one,
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The £26.4m offer is predicted to shut in April.
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But Anurag Kumar, 30, manager of the Royal Tandoor restaurant which adjoins the group hotel stated: ‘I like Harry Kane, however one of the best
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Статья: Стоимость услуг адвоката по разделу имущества
Когда дело касается развода, одной из самых
важных составляющих процесса является
раздел имущества между супругами.
Это сложная правовая процедура, требующая профессиональных юридических знаний, опыта и навыков.
В таких ситуациях приходит на помощь адвокат по
разделу имущества.
Если вы столкнулись с необходимостью разделить имущество
при разводе, вам, вероятно, интересно узнать о стоимости услуг адвоката по этой специализации.
Ответ на этот вопрос варьируется в зависимости от различных факторов.
Во-первых, стоимость услуг адвоката по разделу имущества зависит от сложности вашего дела.
Если есть сложные имущественные права, суды или конфликты между сторонами, стоимость услуг возрастает.
При этом адвокаты, обладающие большим опытом и экспертизой,
могут взимать высокие гонорары за свою работу.
Во-вторых, регион, в котором вы ищете адвоката, также влияет на стоимость услуг.
Цены могут отличаться от города к городу и от страны к стране.
Важно помнить, что цена услуги не всегда отражает качество его выполнения.
Важно обратить внимание на опыт и репутацию
адвоката, а не только на ценовую политику.
Помимо этого, стоимость услуг адвоката
может зависеть от времени, затраченного им на ваше дело.
Если дело сложное и требует непрерывного
участия адвоката, стоимость его
услуг будет выше, нежели в случае краткосрочного
сотрудничества.
Взвешивая все эти факторы,
важно выбрать адвоката, который предлагает справедливую
стоимость услуг, сочетая ее с
опытом и качеством предоставляемых услуг.
Учитывая всю вышеперечисленную информацию, установить точную
стоимость услуг адвоката по разделу имущества сложно, поскольку
она может варьироваться. Лучше всего
обратиться к нескольким адвокатам, объяснить суть вашего дела и запросить информацию о стоимости услуг.
Так вы будете готовы к затратам и сможете выбрать оптимальное предложение.
Не стоит экономить на услугах адвоката
при рассмотрении раздела имущества.
Профессиональная помощь юриста поможет вам защитить
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Юрист, специализирующийся на недвижимости,
играет важную роль в сделках с недвижимым имуществом.
Владение, пользование и распоряжение недвижимостью
сопряжены с определенными рисками.
С одной стороны, необходимо соблюдать законодательство, а с другой стороны, постоянно существует опасность столкнуться с мошенниками, особенно при продаже или аренде недвижимости.
Однако, может помочь только квалифицированный юрист по
недвижимости, который имеет опыт и знания для защиты вашего
имущества от этих рисков.
Уважаемые граждане! Если вам необходима консультация в данной сфере юриспруденции, вы можете получить ее абсолютно бесплатно
уже сейчас, связавшись с нашим специалистом по горячей линии юридической помощи:
Телефон горячей линии:
Почему важно обратиться к специалисту по
недвижимости?
При осуществлении операций с недвижимостью,
будь то квартиры, загородные дома,
земельные участки или коммерческие
здания, необходимо обратиться
за помощью к юристу. Это не просто так.
Некомпетентные юридические действия
могут привести к серьезным финансовым потерям, втягиванию в судебные
разбирательства или, в худшем случае, к лишению права собственности или
пользования недвижимым объектом.
Выполнение всех требуемых процедур и соблюдение установленных правил требует не только знания законодательства (которое, к слову, постоянно
меняется и требует постоянного
отслеживания изменений), но и достаточного практического
опыта. Обратиться к текучим
моментам российской правовой системы для
проведения, даже самой важной,
сделки простому гражданину просто невозможно.
Профессиональный адвокат, имеющий
опыт работы с недвижимостью, не только проводит операции по сделкам с недвижимым имуществом, но также занимается разрешением
возникающих в связи с такими сделками споров.
Его задачи включают следующее:
– учёт всех возможных рисков;
– обеспечение законности каждого действия;
– помощь в избежании сделок, невыгодных для клиента, которые имеют сомнительный характер или непосредственно нарушают действующее
законодательство.
Адвокат по сделкам с недвижимостью может помочь в решении различных юридических вопросов.
Начало решения любой задачи юридического характера начинается с консультации, благодаря которой можно получить полные и достоверные сведения
по интересующему вопросу, не тратя время на изучение
законодательства и действующих нормативных документов.
Юрист разъяснит позицию закона и аспекты законодательного регулирования в
конкретном дела, а также подробно расскажет об особенностях применения действующих норм и определит порядок проведения
необходимых действий.
Для того чтобы обезопасить клиента от ошибочных
действий и принятия неправильных решений,
которые могут привести к правовым проблемам или существенным убыткам,
потребуется полное юридическое сопровождение сделки,
включающее следующие шаги:
– Разработка подробной схемы проведения сделки;
– Проведение юридической экспертизы документов и их адаптация согласно требованиям законодательства;
– Организация и проведение переговоров;
– Составление договоров и соглашений в рамках сделки
(дарение, купля/продажа, задаток и др.);
– Осуществление самой сделки и расчетов по ней;
– Помощь в оформлении права собственности.
Возможно обратиться за юридической поддержкой на любом этапе, но
самым целесообразным будет сделать это перед подписанием каких-либо соглашений, так как без юридического контроля всегда есть риск нарушения требований закона или же стать жертвой мошеннического партнера.
Кроме изготовления требуемых юридических договоров, эксперт по недвижимости может предоставить еще целый спектр дополнительных услуг, а именно:
– сопровождение процесса купли-продажи жилых и коммерческих помещений;
– помощь в подборе недвижимости для аренды;
– оформление права собственности на квартиры;
– содействие в процессе приватизации дачных или садовых домов и
земельных участков;
– оформление и восстановление всей необходимой
документации, включая правоустанавливающие акты.
И, конечно же, мы предлагаем квалифицированную юридическую помощь в Санкт-Петербурге.
Наша компания представляет собой
команду высококвалифицированных специалистов, способных предложить экспертный подход в решении проблем различного характера.
У нас есть большой опыт в решении вопросов и споров, связанных с недвижимостью, и, вероятно, в нашем портфолио есть
схожая ситуация, с которой мы справились успешно.
Мы всегда придерживаемся индивидуального подхода к каждому клиенту
и учитываем все детали дела.
В нашей команде есть эксперты
по недвижимости, которые обладают необходимыми знаниями, практическим опытом и связями для успешного решения любых задач клиентов.
Не стесняйтесь обращаться:
Телефон горячей линии:
Другие статьи по этой теме.
Договор обмена недвижимостью
Варианты проживания в жилых помещениях
Процесс выселения из жилого помещения
Права собственности на недвижимое имущество
Передача недвижимости в дар
Процесс наследования недвижимости
Отказ от приватизации
Отказ от регистрации на месте жительства
Можно ли выселить из единственного жилья
Как оформить дарственную на долю в недвижимости
Процесс расприватизации жилья
Законное установление перепланировки
Улучшение условий жизни в жилье
Переселение при проведении сноса дома
Признание недвижимости аварийной и
ветхой
Незаконное проживание в недвижимости
Процесс переобжития муниципальной
квартиры
Выделение долей в недвижимости
Имеет ли собственник право выписать прописанного
Можно ли оформить дарственную на ребенка
Как оформить обмен квартирами
Можно ли поменять квартиру при наличии
ипотеки
Процесс легализации существующей перепланировки
Консультация юриста по вопросам недвижимости
Юрист при покупке или продаже квартиры
Консультация юриста по приватизации квартиры
Юрист по проблемам с затоплением квартиры
Юридическая помощь при покупке квартиры
в ипотеку
Адвокат по выселению из квартиры
Снятие с регистрационного учета по месту жительства.
Специалисты по недвижимости.
Практически каждому человеку
может понадобиться помощь
юриста в различных жизненных
ситуациях. Опыт подсказывает, что лучше предотвращать развитие ситуации,
обратившись сразу же за квалифицированной помощью и поддержкой
к опытному юристу. Вопреки распространенному
мнению, такие услуги сегодня
не считаются чрезмерно дорогими, но, в свою очередь, сохраненные средства и нервы в конечном итоге окупаются во много
раз. Кроме того, лучшие юридические компании предлагают бесплатную услугу –
консультацию юриста по недвижимости, например.
В каких случаях нельзя обойтись без консультации юриста?
Компетентное содействие юриста в вопросах, связанных с недвижимостью, важно и неотъемлемо.
Новый строительный рынок активен и имеет непостоянную природу, всегда возникают разные предложения,
одно более выгодное другого.
Но стоит ли верить всем этим предложениям?
Насколько они безопасны?
Стоит ли вкладывать капиталы? Возникает огромное количество вопросов, и в большинстве случаев без
помощи опытного адвоката, юриста с навыками в области недвижимости, не удастся справиться!
Что дает консультация юриста с экспертизой в области недвижимости.
Для изучения перспектив в любом деле необходимо получить консультацию у юриста,
специалиста в области недвижимости.
Только опытный профессионал поможет убедиться, что выбранное имущество является законным и можно его приобретать.
Для продавца, также важно удостовериться
в честности и надежности покупателя, его способности к оплате.
Все эти и другие вопросы могут быть решены при помощи
профессиональной консультации у юриста,
специализирующегося на вопросах недвижимости.
Мы предлагаем выгодные условия.
Каждый клиент, обратившийся в нашу компанию для
решения вопросов, связанных с недвижимостью, может рассчитывать на компетентную, беспристрастную помощь.
Мы действуем в соответствии с законодательством и можем гарантировать нашим
клиентам:
– уверенность в проведении сделки;
– юридическую “чистоту” контрагента;
– безупречное соответствие объекта (с точки зрения закона);
– уверенность в победе в любом судебном разбирательстве,
касающемся недвижимости.
С нами вы получите выгодное и надежное решение, обращайтесь к нашим квалифицированным юристам, специализирующимся на вопросах недвижимости – в нашей компании!
My web page задать вопрос юристу по недвижимости
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Заголовок: Консультация по разводу с детьми
Описание: Консультация по разводу с детьми: юридическая помощь и советы для родителей, которые ищут решения в сложной ситуации разрыва брака.
Получите профессиональное руководство при разводе, когда вовлечены дети
Развод – сложный и непростой процесс, требующий множества правовых и эмоциональных решений. Принимая это решение, множество пар оказываются перед непростым вопросом: “Как будет лучше для детей?”. Ответ на этот вопрос может быть неравномерным, но суть проблемы остаётся неизменной: дети никогда не должны страдать из-за проблем в семье родителей. Мы понимаем, что когда речь заходит о детях, каждая деталь и каждое решение имеют решающее значение.
Наши консультанты – опытные и профессиональные эксперты в области развода с детьми. Мы предлагаем наши услуги всем парам, сталкивающимся с этим сложным процессом, чтобы помочь им принять обоснованные и информированные решения. Мы стремимся наилучшим образом защитить интересы детей, предоставив им оптимальные условия психологической и эмоциональной безопасности в новой ситуации. Мы поможем вам пережить этот сложный период вашей жизни, учитывая особенности каждой семьи и предоставляя индивидуальные решения для каждого из вас.
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해운대고구려와 룸싸롱: 부산의 역사적 매력과 현대적 즐거움
해운대는 부산의 랜드마크이자 관광명소로 널리 알려진 곳입니다. 이곳은 아름다운 해변과 풍부한 문화, 그리고 다채로운 엔터테인먼트로 유명합니다. 특히 해운대에서는 고구려와 룸싸롱이 함께 어우러져 독특한 매력을 뽐내고 있습니다.
해운대고구려는 부산에서 인기 있는 전통 사우나로, 한국의 역사와 문화를 체험할 수 있는 곳입니다. 이곳은 온천과 사우나를 즐길 수 있으며, 특히 한국 전통 목욕 방식을 경험할 수 있는 장소로 유명합니다. 해운대고구려는 자연 친화적인 디자인과 편안한 분위기로 여행객들에게 안식처가 되어줍니다.
룸싸롱은 해운대의 또 다른 매력적인 시설 중 하나로, 술을 마시며 즐길 수 있는 편안한 분위기를 제공합니다. 이곳에서는 다양한 술과 안주를 즐기면서 친구들과 즐거운 시간을 보낼 수 있습니다. 룸싸롱은 해운대의 밤문화를 즐기는 이들 사이에서 인기를 끌고 있으며, 특히 관광객들에게 추천하는 장소 중 하나입니다.
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Pharmacology’s Role and Drug Development in Modern Society
Pharmacology, the science of drugs and their effects on living systems, plays a pivotal role in modern society. With an ever-increasing burden of diseases and health conditions, the development of new medications is vital for improving healthcare outcomes and enhancing quality of life. This article explores the significance of pharmacology and the process of drug development in addressing contemporary health challenges.
**Understanding Pharmacology:**
Pharmacology encompasses a multidisciplinary approach, combining aspects of biology, chemistry, physiology, and pathology to study how drugs interact with biological systems. It delves into the mechanisms of action, therapeutic effects, and potential side effects of medications. By comprehensively understanding these factors, pharmacologists strive to develop safer and more effective drugs for treating various ailments.
**Importance of Drug Development:**
The development of new drugs is essential for combating both prevalent and emerging health threats. Chronic diseases such as cardiovascular disorders, cancer, diabetes, and respiratory ailments continue to impose a significant burden on global health. Moreover, the emergence of novel pathogens, antimicrobial resistance, and environmental factors further underscore the need for innovative pharmaceutical solutions.
**Phases of Drug Development:**
The journey from drug discovery to market availability is a complex and rigorous process comprising several distinct phases:
1. **Drug Discovery:** Scientists identify potential drug candidates through various means, including screening natural compounds, designing molecules using computational methods, or repurposing existing drugs for new indications.
2. **Preclinical Research:** Promising drug candidates undergo extensive laboratory testing to assess their safety, efficacy, and pharmacokinetic properties in cellular and animal models.
3. **Clinical Trials:** Drug candidates that demonstrate favorable preclinical results advance to clinical trials, which consist of three sequential phases:
– **Phase I:** Involves testing the drug’s safety and dosage in a small group of healthy volunteers.
– **Phase II:** Evaluates the drug’s efficacy and side effects in a larger group of individuals with the targeted disease or condition.
– **Phase III:** Further assesses the drug’s safety and efficacy in a diverse population across multiple locations to establish its therapeutic benefits and risks.
4. **Regulatory Approval:** Following successful completion of clinical trials, pharmaceutical companies submit comprehensive data to regulatory authorities such as the FDA in the United States or the EMA in Europe for approval to market the drug.
5. **Post-Marketing Surveillance:** Even after approval, ongoing monitoring is crucial to detect any unforeseen adverse effects and ensure the drug’s continued safety and efficacy in real-world settings.
**Challenges and Future Directions:**
Despite significant advancements in pharmacology and drug development, several challenges persist. These include escalating research and development costs, regulatory hurdles, ethical considerations, and the increasing complexity of diseases. Additionally, disparities in access to medications and healthcare services remain a global concern.
Looking ahead, emerging technologies such as precision medicine, gene editing, and artificial intelligence offer promising avenues for personalized therapies and targeted drug development. Collaborative efforts among researchers, clinicians, pharmaceutical companies, and policymakers are imperative to address these challenges and harness the full potential of pharmacology in improving global health outcomes.
In conclusion, pharmacology plays a central role in modern society by driving the development of new medications to combat a myriad of health challenges. Through continuous innovation and collaboration, the field of pharmacology holds immense promise for enhancing healthcare delivery and promoting well-being worldwide.
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