How can we properly
Barbecues are dishes the firepower to size and the length of time. When cooking, on the one hand, to distinguish from the burning intensity, on the other hand the firepower of size according to the nature of raw materials have proven the length of time. Convergence in order to make the dishes meet the standards. Generally, fire application size to determine the nature of raw materials, but it is not absolute. Some dishes cooked according to the use of two or more firepower, such as stewed beef is: after a small fire, and dried fish Braised is first a small fire, after the fire; fried fish is the first in the fire: and then, after a small fire to burn. Cooking in applied and properly it is necessary to pay attention to the following factors.
1. the relationship between the level of attainment and raw food raw materials are diverse, there are old, tender, soft, hard, cooking in the heat of the application according to the material quality. Soft, delicate, fragile materials used: to express, old, hard, tough materials use a small fire for a long time cooking. But if you cook preliminary processing before changing the raw material of texture and application features, you can also be changed. Such as chopped raw materials, oil, water, etc., are all clearly shortens the cooking time. Raw material quantities, and the duration and size. The fewer number of firepower correspondingly less time will be shortened. Application to obtain the raw shapes and also have a direct relationship, generally, plastic bulk raw materials in the cooking, because the heating area is small, you will need long time to mature, so fire it absorbtion. While the shape of raw material fragments for heating area is big, very rapidly to become mature.
2. level of attainment and conduction style of cooking, cooking is to keep the fire conduction occurs a change of raw materials. Transmission to radiation, conduction, convection heat transfer in three ways. Heat transfer media and there is no media heat transfer and heat transfer media, such as water, oil, steam, heat transfer salt, sand, etc. These different heat transfer mode has a direct impact on the use of cooking in a bit.
3. duration and cooking techniques of cooking technique and the duration is closely related to the application. Fried, blasting, cooking, frying and other techniques used: to express. Burning Cook, stewed, skill use small fire cooking for a long time. However, according to the requirements of the dishes, cooking skills in the use of barbecues on is not static. Only in cooking in a variety of factors, in order to use properly. Below are three examples of applying heat.
Iron hot pick a look at the second hearing benefits using an iron, but is not suitable for cooking skillet acidic food cooking can iron from iron material, mainly divided into fine iron and cast iron pot. Cast iron pot it is raw iron. Skillet cooked food during stripping an inorganic iron, easily absorbed and utilized, and often use the skillet for cooking food, contribute to the prevention and treatment of iron deficiency anemia, so I’ve got a lot of people choose to use the traditional Pan pot.
Fine cast iron skillet possibilities how to distinguish between students and refined iron? is it legal to human health? said Miss Liao, iron is the selection of the ash iron melting model casting, heat transfer, heat evenly, but the pot ring engraving thick, rough and cracked; refined iron is made of black metal forging or hand-hammered into thin rings with a pot, heat quickly, great features. Journalists in a number of shopping malls, supermarkets, health iron price is cheaper, the container is only a raw iron 34CM, price $ 16. Press and telephone links to the King of cooking utensils co., Ltd. Zhejiang cooking, the company’s Marketing Department to Miss told reporters that “raw iron also has a characteristic, when the temperature exceeds 200 ℃, disseminate students an iron will, through a thermal energy is delivered to the food temperature control in 230 ° c, while the fine iron is the temperature directly to food. For most families, it is recommended to use cast iron pot. “But she also stresses the advantages of pure iron, first, because it is made of pure iron, impurities, therefore, the comparison is not uniform heat transfer, prone to stick pot. Second, due to the use of materials, the pot can be very thin, hot temperatures can reach higher. Third, the scale is high, the surface is smooth, clean work well done.
Buy iron trick either raw or refined iron skillet, how to choose an iron? love Homestead kitchen salesmen revealed to reporters a few tips: a look at the “look”, the pots are surface is smooth, but does not require the “smooth as glass”, because of the casting, iron has an irregular superficial veins. There is a defect, the general part of the small hill is iron, on the quality of the pot, but pits on the pot of quality against larger, pay attention to the time of purchase. Second, “listening to” uneven pot is not good, can be purchased at the bottom of the sky, fingers resist pot concave Centre, with a hard object percussion. Pot of sound louder, more people feel vibrations, the better. In addition, the sales staff pointed out that the pot has a rust-not necessarily the quality is not good, there is a deposited rust pot description of a long time, but the longer the deposit to the pot, the better, so that the internal organization of the pot can be more stable, not easy to crack at the beginning of time.
Πώς να μας σωστά
Ψησταριές είναι dishes μαζικότητα το μέγεθος και το χρονικό διάστημα. Όταν μαγειρέματος, από τη μία πλευρά, να γίνεται διάκριση από την καύση ένταση, από την άλλη πλευρά το μαζικότητα μέγεθος σύμφωνα με τη φύση των πρώτων υλών που έχουν αποδειχθεί το χρονικό διάστημα. Σύγκλισης, για να τα πιάτα που ανταποκρίνονται στα πρότυπα. Γενικά, πυρκαγιάς μέγεθος εφαρμογής για να προσδιορίσετε τη φύση των πρώτων υλών, αλλά δεν είναι απόλυτη. Ορισμένες πιάτα ψημένα σύμφωνα με τη χρήση των δύο ή περισσότερες μαζικότητα, όπως η stewed βοείου κρέατος είναι: μετά ένα μικρών πυρκαϊά, και τα αποξηραμένα ψάρια Braised πρώτα μικρών πυρκαϊά, μετά από τη φωτιά, τηγανητά ψάρια είναι η πρώτη από τη φωτιά: και στη συνέχεια, αφού μικρών πυρκαϊά να καίγονται. Μαγείρεμα στην εφαρμογή και σωστά, είναι απαραίτητο να δοθεί προσοχή στους εξής παράγοντες.
1. η σχέση μεταξύ του επιπέδου των επίτευξη και πρώτης ύλης για τροφές πρώτες ύλες είναι διαφορετικές, υπάρχουν παλιές, προσφορά, μαλακό, σκληρό, μαγείρεμα εν θερμώ την αίτηση σύμφωνα με την ποιότητα υλικού. Μαλακό, λεπτό, εύθραυστη υλικά που χρησιμοποιούνται: να εκφράσω, παλιά, σκληρή, σκληρή υλικά χρήση μικρών πυρκαϊά για ένα πολύ χρόνο μαγειρέματος. Ωστόσο, εάν σας μαγειρεύω προκαταρκτική επεξεργασία πριν από την αλλαγή της πρώτης ύλης δυνατότητες υφής και την εφαρμογή του, μπορεί επίσης να αλλάξατε. Όπως η τεμαχισμένα πρώτων υλών, πετρελαίου, νερού, κ.λπ., είναι όλα ξεκάθαρα συντομεύει ο χρόνος μαγειρέματος. Ποσότητες πρώτων υλών, και η διάρκεια και το μέγεθος. Τις λιγότερες αριθμό μαζικότητα αντίστοιχα λιγότερο χρόνο θα συντομευτεί. Αίτηση για να αποκτήσετε το ακατέργαστο σχήματα και επίσης να έχουν άμεση σχέση, γενικά, πλαστικών χύμα πρώτων υλών κατά το μαγείρεμα, επειδή η περιοχή θέρμανσης είναι μικρό, θα χρειαστεί πολύ χρόνο να ωριμάσουν, τόσο φωτιά το absorbtion. Ενώ το σχήμα της πρώτης ύλης που κατακερματίζει για θέρμανση χώρου είναι μεγάλο, πολύ γρήγορα να γίνουν ώριμες.
2. το επίπεδο επίτευξη και επαγωγής στυλ από βράσιμο, μαγείρεμα είναι να διατηρήσετε τη φωτιά επαγωγής προκύπτει μια μεταβολή των πρώτων υλών. Μετάδοση σε ακτινοβολία, επαγωγής, βεβιασμένης κυκλοφορίας θερμικής μεταφοράς με τρεις τρόπους. Θερμαίνεται μέσων μεταφοράς και δεν υπάρχει κανένα μέσο μεταφοράς θερμότητας και θερμικής μεταφοράς πολυμέσων, όπως νερού, πετρελαίου, ατμού, θερμαίνεται μεταβίβαση αλάτι, άμμος κ.λπ. Αυτές οι διαφορετικές θερμότητας λειτουργία μεταφοράς έχει άμεσο αντίκτυπο για τη χρήση του μαγειρέματος σε λίγο.
3. η διάρκεια και μαγειρέματος τεχνικές μαγειρέματος τεχνική και τη διάρκεια συνδέεται στενά με την εφαρμογή. Fried, αμμοβολής, μαγείρεμα, τηγανίσματος και άλλες τεχνικές που χρησιμοποιούνται: να εκφράσουν. Καύση Cook, κατσαρόλας, δεξιότητας χρήση μικρών πυρκαϊά μαγείρεμα για πολύ καιρό. Ωστόσο, σύμφωνα με τις απαιτήσεις της τα πιάτα, μαγείρεμα δεξιότητες στη χρήση του ψησταριές σχετικά δεν είναι στατική. Μόνο στο μαγείρεμα με διάφορους παράγοντες, για να χρησιμοποιήσετε σωστά. Παρακάτω είναι τρία παραδείγματα της εφαρμογής της θερμότητας.
How to cook with minimal loss of nutrition?
Food cooking suffered a loss that cannot be completely avoided, but take some protective measures, you can make food save more nutrients.
1 sizing hang. Raw material use starch and eggs sizing hang, will facilitate a raw material in the water and nutrients from a large number of overflow, reduce losses, but not because the proteins, vitamins are a large number of decomposition.
2 due to vitamin a acid-alkali fear fear, so the dish and put some vinegar as far as possible, even if the raw material of animal origin is cooking vinegar also enables raw material is solubility in calcium, thus facilitating absorption of calcium.
3 various raw vegetables, in particular, you should clean the vegetables, then cut with reducing water soluble material losses. And should cut is cooked, it can cause the loss of nutrients less affected by oxidation.
4 cooked food, heating time to short. When you try to use cooking: hurry scrambled. The material by the open fire, quick-frying shortening one maturation time, thereby reducing the nutrient loss. According to statistics, pork, cut into strips, fried with sharp:, vitamin b, only 13% loss rate, and cut into blocks using slow fire, vitamin loss rate is up to 65%.
5 hook Ying. Then hook fluorescent one soup, some components of leaching, together with the one with the intake.
When cooking, forbidden-6. Soda can destroy the protein, vitamins and other nutrients. Therefore, in mourning for vegetables, pasta, made from raw materials and crisp black, it is best to avoid soda or soda.
◆ Quick quickly add vinegar to anxious ⒈ around quickly, avoid prolonged stew.
⒉ Note cover pots and prevent the vitamins dissolve in the water ran off with steam.
⒊ cooking should be keeping or less water, boil water, he will then drop food.
⒋ dishes add some vinegar when appropriate, crisp and delicious dishes not only allows, but also to prevent vitamin is compromised.
◆ Tips → slice the carrots, oil speculation in 6 to 12 minutes, carotene for 79 per cent; the carrot cut into blocks with the seasoning, simmer 20 ~ 30 minutes of beta-carotene is 93%; carrot cut into blocks with spices and meat, stewed with a pressure cooker 15 ~ 20 minutes of beta-carotene than saving rate of 97%.
→ Processing with bones of animal food may be appropriate to add some vinegar, which can make the animal flesh of calcareous dissolved out to dinner to intake more calcium. When the right zest of fried vegetables with vinegar, seasoning, and protects vitamin c less loss.
Food cooking suffered a loss that cannot be completely avoided, but take some protective measures, you can make food save more nutrients.
◆ A variety of cooking methods on the impact of nutrients.
Cook: Cook to casein and has partially hydrolyzed proteins, fat little effect, but will make the water-soluble vitamins (e.g., B, c) and minerals (calcium, phosphorus) are soluble in water.
Steaming: effect of steam on nutrients and minerals similar to cooking, but will not be steamed and suffered a loss.
Stewed: confit enables water-soluble vitamins and minerals dissolve in soup, only part of the vitamin road to destruction.
Marinate: pickled the same amount of time proportional to the size of nutrient loss. The longer the vitamins B and C losses, while small. But smoke and cook the food looked after to help digestion.
Brine: halogen makes food of vitamins and minerals dissolve gravy, only partially suffered a loss.
Fried: fried because temperatures are high, all of the nutrients have varying degrees of damage. Protein denaturation due to high temperature and serious, fat because of the loss of its function of killing. Saute, outside food or wrapped in a mixture of cornstarch and forms a protective film, the loss of nutrients.
Baked baking: the vitamin A, B, C are considerable losses, but also allows the fat loss. If flame grilled directly, 4 3 · food and comb carcinogen benzene.
Smoking: smoking causes the vitamins (especially vitamin C) destruction and loss of some fat, while at the same time there are 3, 4 and comb. But smoke makes food snacks.
3 classes per day to create the devil is
Women do not like the big house out sport, you can exercise at home, downsizing, create devil’s slim and tall Oh! Believe it or not, Come and see
First lesson: bed
Shoulder and arm, legs, waist and abdomen exercises
Half the time in our lives must be spent in bed, although comfortable than backwards, it might be here a little exercise.
Lie down
Celi in bed (with bed for 20 cm distance), left foot cross to the hip axis, the upper body lying on his side in bed, his arms stretched’re far as possible. Left and right side of the exchange.
Time: 1 minute
Effectiveness points: extended external oblique, producing slender waist effect.
Pusher
Sure you do before pushing not move this bed. Then start: hands shore edge of the bed children, the legs close together, in the hip joint axis, the upper and lower body at right angles to the center of gravity forward, his legs into a small bow and arrow step. Legs around the exchange.
Time: 1 minute
Effectiveness point: stretching the thigh muscles, improve breech, stretch calf muscles.
Lesson: Wall
Shoulder, waist exercises
Secondary carrier can be a solid wall can also be a tall wardrobe doors or a related good.
Ask Wall
Feet side by side, raised his hands and shoulder width on the wall, the formation of the body and the wall angle of 45 degrees. Upper body slowly move closer to the wall, pull the shoulders, arms and gradually all affixed to the wall. Action process may produce shoulder pain sense, moderate exercise based on individual circumstances.
Time: 1 minute
Effects: increased upper body flexibility, shoulder, abdominal and lower back
Lesson: sofa
Abdominal exercises
Most of the time we rely on in addition to bed on the sofa reading, watching TV, chatting, dozing, one thing that we made where you can move a bit lazy.
Lie down
Ground corner sofa, sofa back, both arms comfortably stay on the sofa, knees, legs Bengzhi, toes point. Back tightened, the knee Bengzhi, toes pointing at.
Time: 1 minute
Effectiveness points: tighten the abdomen, stretching the knee.
Looked up
Lying on the ground in front of the sofa, legs flat on the sofa, arms protrusion. Hip axis, using the strength of abdominal muscles, lifting body, arms forward, trying to catch the foot. Repeatedly.
Time: 1 minute (30 times, the process of deep breathing movements
Effectiveness points: abdomen.
How to prevent them from nutritional short stature
How to avoid nutritional little young?
Adolescent Nutrition dwarf is completely avoidable. However, the following advice to refrain forget.
1. Update aesthetic: the United States is a modern body muscles strong and flexible as a precondition tall, thin rather than characterized by “small tall.” Young people should have the right concepts of beauty, health should be the correct understanding.
2. Popularization of nutrition knowledge: young people are in rapid growth and development stages, proper nutrition is particularly important. In order to evaluate the nutritional status of young people may wish to regularly measure weight and height. Normal, 1 per year; fat or thin persons, three to six months one time, and under the guidance of a doctor for diet adjustment.
3. To change the life style: young people want to change their diet quality and quantity, to prevent coronary heart disease, diabetes, etc., not as to increase the sport, or reducing sedentary time (eg watching TV, etc.), such an approach more implementation more effective.
4. To develop good eating habits: Zheshi Rang youth a guarantee of full nutrition, parents must lead by example; while treatment of adolescent partial eclipse, picky eaters, anorexia and bad habits.
Reasonable to add sports drinks after exercise will help speed up recovery
Reasonable to add sports drinks after exercise will help speed up recovery
Movement not only consumes energy, and because a lot of sweat caused by the loss of body fluids, including water and various electrolytes, such as sodium, potassium, and after exercise if you do not replenish lost body fluids, will impede the recovery of motor ability. Study found that even mild dehydration (dehydration volume is 2% of body weight) can lead to hypovolemia, heart burden of increased body temperature, fatigue, premature, affecting exercise capacity, but also a threat to health. Therefore need to replenish fluids after exercise, if simply add water, can only be of temporary thirst, and because increased urine output does not allow the body to fully recover the water, so add water, we must add the appropriate electrolyte and loss sugar sports drinks is to address the problem and developed.
Sports drinks taste good, contain the right amount of sugar is about 6% and an appropriate amount of sodium, and caffeine-free carbonated gas, without preservatives. One of the best sugar glucose, fructose and sucrose mixtures, is conducive to the absorption of the small intestine, which add energy to restore muscle glycogen: an appropriate amount of sodium to stimulate thirst, increase the amount of liquid consumption and absorption, to help the body retention of water, Good taste can stimulate fluid intake helps the body to fully recover the water. If after exercise drink Xiang carbonated soft drink category of beverage, is easy to cause stomach discomfort. Not more than the amount consumed is not conducive to the recovery of the body of water; and one of the caffeine it may increase dehydration, so a good sports drink carbonic acid gas and caffeine in the sub.
Sports drinks after exercise depends on the intake of fluid loss in the amount of movement,. Movement amount of the loss of body fluids before and after exercise can be calculated from the difference between body weight .. a small amount of fluid can be used multiple methods, and fluid volume to 150 % good amount of weight loss. Start to add the time sooner the better. Ideal time is immediately after exercise, the first 2 hours, and every 1-2 hours of continuous infusion, which is conducive to the body to resume as soon as possible.
Sports drinks contain sugar, what is
Now the market there are many different types of sports drinks, but some drinks sports drinks do not necessarily conform to scientific criteria. Sports drinks should contain the right amount of sugar (6% for the best). Appropriate amount of sodium, non-carbonated gas and caffeine, should not contain preservatives, good taste when drinking sports drinks Why have the right amount of sugar in it ? To answer this question, we need to understand the physical movement of energy supply in sports the most direct and rapid energy source is adenosine triphosphate (ATP), the storage form of creatine phosphate (CP). Skeletal muscle ATP and CP’s reserves are very small, only a few seconds to maintain intense and high-intensity exercise requires ATP and CP is the ultimate source of food, sugar, fat and protein, in the three available for able substances, sugar is the most economical and direct it to the main energy source in the form of glycogen stored in skeletal muscle and liver. As the body’s sugar reserves are limited, such as during exercise did not add a lot of consumption, exercise capacity will drop. Therefore, athletes can drink sports drinks scientific formula to ensure the body has sufficient muscle glycogen reserves.
Sports drinks in the sugar the Portuguese glucose, fructose and sucrose mixture, sugar drinks add energy and improve the taste of both the role of the body before exercise drink can increase muscle glycogen, liver glycogen reserves and blood sugar Source: Campaign increase in the consumption of sugar oxidation movement, supply energy, improve blood sugar levels, saving muscle glycogen, reduced muscle glycogen depletion to prolong exercise time: after exercise drink can be consumed as soon as possible to supplement and muscle glycogen restoration. In addition, sports drinks, the sugar drink intake can stimulate and enhance the absorption of beverages to help complete restoration of body fluids after exercise.
What drink during exercise to avoid?
What drink during exercise to avoid?
As the body in motion produces heat and sweat, as sweat the body will lose a lot of water and electrolytes (sodium, potassium, etc.) needed additional drinks, but need to add science. Scientific and rational rehydration can improve exercise capacity, health benefits, or they will backfire. Here, we told you to avoid drinking during exercise several drinks and why?
First of all, should be reminded that the exercise class to avoid drinking caffeinated drinks, such as cola, coffee and tea and so on. Caffeine can cause excitement is a role of xanthine drugs, be included in the Olympic Committee list of banned drugs.
When the concentration in urine greater than 12 micrograms / ml of urine, that is liable for the use of doping positive. Usually 1-2 hours drinking 5-6 cups of coffee can be made to reach this concentration of caffeine in urine, a bottle of Coke (340g), instant coffee (170g) or tea (170g) of the caffeine content of about 30 – 60mg, content, though not high, but there will be drinking too much problem, even more troublesome thing is that these beverages can cause diuretic, causing further dehydration athletes, and some people are allergic to caffeine, take care of.
In addition, to avoid alcoholic beverages. Some athletes think that alcohol, especially beer, is a good “sports drinks”, which is a wrong concept, because alcohol is a diuretic, but the heat from the alcohol than carbohydrate decomposition heat. Alcohol or a sedative, it will reduce the respiratory rate, and the movement of the “sudden death” a relationship. After drinking sport, athletes response and resolution capability will be seriously affected.
Finally the class in the movement to be taken to avoid the gas in carbonated beverages. Before exercise or sports drink carbonated beverages, which produces carbonic acid gas will not only athletes feeling of abdominal distention, resulting in discomfort. And in sports, the carbonic acid gas will be up top, from the stomach up against out of exercise.
Hope that the above supplement drink for the scientific knowledge that can help you exercise better. Exercise capacity and health can be increasing.
Summer water sports to be alert to the body
Summer water sports to be alert to the body
Water is the most important life-sustaining nutrients, water in the body weight about 60%. The most important of the functions of water body is for the shipment of oxygen and nutrients, the removal of the waste generated metabolism, regulate body temperature and maintain normal function of the cardiovascular or physical Huo Dong Yun Dong Xia circumstances, when the body metabolism and Xiuxi comparison. Increase 5 -20 times the body produces a lot of “hot”, in order to heat will sweat. a lot of sweat will make the body water and electrolyte loss, to replenish. otherwise it will affect the normal physiological function and health.
Body water, glucose deprivation, lack of salt may also be known as the “body thirst”, the so-called “body thirst” is the body of water, sugar, salt craving arise when a state body thirst is not solved, will lead to dehydration, When the sweat reaches 1% -2% body weight, they can damage physical, athletic ability and cognitive ability. 1-1.5 liters of sweat per hour in summer sports is very common. Who are thirsty, they often have mild dehydration, and dehydration have make a big amount of about 2% of body weight: it can accurately reflect the thirst is not an indicator of liquid needed. We can not wait until thirsty before drinking water, especially in sports training and competition, people are less sensitive to thirst, not timely pay, may develop severe dehydration, according to early prevention study abroad, relying on voluntary initiatives drinking water requirements in the sweat loss of the supplementary motor to supplement the amount of loss only amount to 56%, so only rely on the initiative, that is with a sense of thirst or water required to supplement the water is considered a main reason for dehydration. Because people drink plenty of water to meet the requirements for the time being, there are still “less water debt” problem, this situation is also known as “involuntary dehydration a 1nvo1untary dehydration”.
Therefore, we should learn to exercise in the summer scientific rehydration, and learn to prevent dehydration. This. We will all even mistake fluid containing series of scientific knowledge, wish to help your campaign in the summer.
Sports drinks should contain the right amount of salt
Sports drinks need to contain the right amount of salt, because the sweat lost in the movement out of the main ingredients are salt electrolyte must be added back through the drink, or lack of body sodium can cause cramps, fatigue, weakness and body overheating. The total amount of sodium in the human body is about 60 grams, most of the distribution outside of cells, play a role in maintaining blood volume. Extracellular sodium in regulating body temperature, water and ions of the discharge, drinking behavior, muscle contraction, nerve impulses and so on are very important. Sodium content per liter of sweat can be 0.575-1.725 g, while the majority of sports drinks for sodium is only O.23-0.575 g / liter. Sports drinks contain the right amount of salt can prevent movement, prolonged or heavy drinking clean water due to “hyponatremia”, added sports drinks can increase blood sodium levels, is conducive to the desire and initiative to increase water .
Sodium salt as a sponge, the body can retain moisture, water retention in the body, body fluids will help maintain and restore lost body fluids. Appropriate amount of sodium will help to improve the taste of beverages, led athletes to drink more, and accelerate the absorption of sugar in beverages. Studies show: amount of electrolyte drinks containing sodium can also reduce the number jumped to sports centers, body temperature decreased to maintain blood volume, which for the most effective way of blood flow to muscles and skin is very important to the success of the regular competition and training can be a critical effect .
Some people worry about, sports drinks, drink, and will not eat too much salt? Still eat a lot of people also heard that salt can cause hypertension. Is that really the case? We should understand normal people need 4-5 grams of sodium a day, according to sodium chloride (salt) calculation is 10-12 grams. Gatorade sports drink with, for example, add 1000 ml of each drink only O.46 grams of sodium, and added capacity is far below the amount of sodium lost in sweat, add the amount not yet reached the loss in 1 / 2. Sports drinks and supplements to add the same amount of food compared to the sodium salt of sports drinks provide only 28% of bread. Thus, this concern is completely unnecessary.
运动饮料应含有适量的盐
运动饮料需要含有适量的盐，是因为人在运动中出汗丢失掉的电解质成份中主要是钠盐，必须通过饮料补回去，否则体内缺钠盐会引起抽筋、疲劳无力和身体过热。人体内钠的总量大约是60克，大部分分布在细胞外面，起到保持血液容量的作用。细胞外钠对调节体温、水和离子的排出、饮水行为、肌肉收缩、神经冲动等均有很重要意义。每升汗液中钠的含量可以是0.575—1.725克，而多数运动饮料中的钠仅仅是O.23—0.575克/每升。运动饮料中含有适量的钠盐可预防长时问运动或大量饮用清水引起的“低钠血症”，补充运动饮料可使血钠的含量升高，有利于增加喝水的愿望和主动性。
钠盐如同一块海绵，可以把人体内的水分留住，水在体内存留，就会有利于体液保持和丢失体液的恢复。适量的钠盐有利于改善饮料的口味，促使运动员多加饮用，并加速饮料中糖的吸收。研究证明：适量含钠盐的电解质饮料还可使运动中心跳次数减少、体温降低、血液容量保持，这对于使血液最有效地流向肌肉和皮肤非常重要，经常可以成为比赛成败和训练效果的关键。
有人顾虑，运动饮料喝多了，会不会吃进去过多的钠盐?还有人还听说钠盐吃得多会引起高血压病。事实是否这样呢?我们应当了解正常人一天需要4—5克钠，按氯化钠(食盐)计算是10—12克。运动饮料以佳得乐为例，每补充1000毫升饮料的钠盐仅仅是O.46克，而且补充量远远低于出汗中丢失的钠量，补充量尚未达到丢失量的1/2。补充运动饮料和补充等量的食物比较，运动饮料所提供的钠盐仅是面包的28%。由此可见，这样的顾虑完全是不必要的。
Office workers bedroom Aerobics
Every day after work, you is not always feel back pain, just lying in bed?
Psoas muscle and back muscle strain on every office worker must face. In addition to work, pay attention to posture, and often look up and stretching, the bedroom of your home can become a “gym.” Do not just lay the matter, exercise about it.
The first one: lying in bed, his hands stuck to his right leg and right knee to the chest near the direction of head to right knee around for 5 seconds, switch sides, repeat 10 times. Lying in bed, his hands clinging legs, near the direction of the knee to the chest, head to knees close to for 5 seconds, repeat 5 times.
The second type: sit cross-legged, leaning forward, arm extended forward, pull back until you feel the muscles for 5 seconds, before sitting back to be first elbows on his knees, then gradually the body brace , the repeated 5 times. The third type: sitting, legs bent across their chests, chin, bending toward the chest, then slowly lay back, rolling around, relax, repeat 5 times.
Fourth type: limbs kneeling on the floor or bed, to tighten the chin chest, the back hump for 5 seconds, relax, repeat 10 times.
Fifth-style: flat on the bed, so that the back flat to the bed surface, the legs move closer to turning on the right knee for 5 seconds, then turned to the left knee, relax, repeat 10 times.
Sixth-style: lying in bed, in order to support the waist with both hands and slowly bring the leg over the head until you feel the pull the waist up, relax, repeat 5 times.
上班族卧室保健操
每天下班后,你是不是常感到腰酸背痛,只想躺在床上休息?
腰肌和背肌的劳损是每个上班族都必须面对的.除了在工作时注意姿势,并时常起身伸展一下外,你家的卧室也可以变成”健身房”.别只躺着啦,锻炼一下吧.
第一式： 躺在床上，双手抱住右腿，将右膝盖往胸部方向靠近，头往右膝盖靠近，停5秒，换另一侧，重复10次。躺在床上，双手抱住双腿，将膝盖往胸部方向靠近，头往膝盖靠近，停5秒，重复5次。
第二式： 盘坐，身体前倾，上臂往前伸展，直到感觉拉到背部的肌肉，停5秒，要回复坐姿前，可先将手肘放在膝盖上，再慢慢将身体撑起，重复5次。 第三式： 坐姿，两腿弯曲抱在胸前，下巴弯向胸部，再缓缓向后躺，前后滚动，放松，重复5次。
第四式： 四肢跪在地板或床上，往胸部收紧下巴，使背部弓起，停5秒，放松，重复10次。
第五式： 平躺在床上，使背部平贴在床面上，两腿靠拢，将膝盖转向右侧，停5秒，再将膝盖转向左侧，放松，重复10次。
第六式： 平躺在床上，以双手支撑著腰部，慢慢将腿带过头部，直到感觉拉到腰部为止，放松，重复5次。
Facial web log leadexercise is often one of the best anti-aging,health-wangjingqian lack of exercise, the skin is easy to aging,health-8922.org lack of flexibility.1.Unilateral chewing teethhealth-8897.org will lose the other side of normal occlusion, jaws,health-xuqianhao.com jaw muscles of mastication, facial muscles and other physiological function of the lack of stimulation, over time cause jaw deformity, muscle atrophy, health-8863.orgfacial asymmetry. HEALTH-healthhealthy.orgIn his spare time, you can move thehealth-88868.org chin protrusion, and thenhealth-8733.org repeat the move to the left and right sides, such ashealth-9844.org chewing food like the facial skin to get exercise.
2. Do some face aerobicsseo. The specific method is: seofive fingers close together, seopalms friction micro heat, close to the healthface, gently wipe up and down action, massage places, zygomatic outer skinhealth and the nose, ear for 3 to 5 minutes. Bath surface can stimulate the facial skin, muscles, nerves, blood vessels, thereby regulating nervous system function, promote the healthfacial blood circulation, improve tissue nutrition and metabolism, increase muscle flexibility.
3. Closed shut, straining blowing, ash bourne beavercontinuous hard fat “homes” in pronunciation, articulation drum up attention around the mouth (cheek not muster), and then relax again, get the skin around the lips get exercise. Then, shut up and look into Minzui smile, and then relax rehabilitation, mainly the skin to be movement on both sides health-98yiyeqing.comof the nose.
4. Hard eyes wide open, eyebrows up as far as possible carry, and then relax, repeat several times, the purpose is to be movement of thehealth-iamlinker.com skin around the eyes.
夏季运动要警惕体内缺水
夏季运动要警惕体内缺水
水分是维持生命最重要的营养素，水在人体内约占体重的60%。体内水分最重要的功能是为各组织运送氧气和养分，运走代谢中产生的废物，调节体温，并维持正常的心血管功能 运动或体力活动情况下，人体代谢与休息时比较.可增加5—20倍，体内产生大量的“热”，为了散热就会出汗.大量出汗会使体内水分和电解质流失，要及时补充.否则就会影响正常的生理功能和健康。
体内缺水、缺糖、缺盐也可称为“体渴”，所谓“体渴”，就是身体对水分、糖分、盐分产生渴求时的一种状态，体渴不及时解决，会导致脱水，当出汗量达到体重的1%-2%时，即可损害体力、运动能力和认知能力。夏季运动每小时出汗1-1.5公升是很常见的。人在感到口渴时，往往已经发生轻度的脱水，而且脱水量已大干体重的2%左右：所以口渴不是一个能够准确反映液体需要的指标。我们不能等到口渴时才喝水，尤其在运动训练或比赛时，人对口渴的敏感性降低，不及时补水，可能会发展为严重的脱水，要提早预防 根据国外研究报告，靠主动自发的饮水要求来补充运动中汗液丢失，补充量仅能达到丢失量56%，因此仅仅靠主动、也即凭口渴感或有喝水要求来补充水分被认为是脱水的一种主要原因。因为人在喝水到暂时满足要求时，仍存在“欠水债”的问题，此种情况也被称为“不自主的脱水一1nvo1untary dehydration”。
因此，应当学会在夏季运动时进行科学补液，并学会预防脱水。为此.我们将为大家连错就错载系列的科学补液知识，希望对您在夏季运动有所帮助。
运动饮料中含有糖有什么意义
运动饮料中含有糖有什么意义
现在市场上有很多不同类型的运动饮料，但有些饮料不一定都符合运动饮料科学的准则。运动饮料应含有适量的糖(6%为最理想).适量的钠，不含碳酸汽和咖啡因、更不应含防腐剂，喝时有良好的口感为什么运动饮料中要有适量的糖呢?要解答这一问题，我们需要了解身体运动时能源的供应情况体育运动中最直接的和迅速的能源物质是三磷酸腺苷(ATP)，其储存形式是磷酸肌酸(CP)。骨骼肌中ATP和CP的储备量都很少，只能维持几秒钟剧烈而高强度的运动需要ATP和CP的最终来源是食物中的糖、脂肪和蛋白质，在这三种可利用的供能物质中，糖是最经济、最直接的主要能源物质 它以糖原的形式储存于骨骼肌和肝脏。由于体内的糖储备有限，在运动时如大量消耗而没有补充，运动能力就会下降。因此，运动员可以饮用科学配方的运动饮料来保证体内有充足的肌糖原储备。
运动饮料中的糖是葡葡糖、果糖和蔗糖的混合物，饮料中含糖兼具补充能量和改善口感的作用运动前饮用可增加体内肌糖原、肝糖原储备和血糖的来源：运动中饮用可增加运动中糖氧化，供给能量，提高血糖水平，节约肌糖原，减少肌糖原耗损以延长运动时间：运动后饮用可使消耗的肌糖原尽快得到补充和恢复。此外，运动饮料中的糖还可刺激饮料摄入量，提高饮料的吸收率，有助于运动后体液的完全恢复。
运动后合理补充运动饮料有利于加速恢复
运动后合理补充运动饮料有利于加速恢复
运动不仅消耗能量，而且由于大量出汗引起体液的丢失，包括水分和各种电解质，例如钠、钾等运动后如果不及时补充失去的体液，将有碍运动能力的恢复。研究发现，即使是轻度脱水(脱水量是体重的2%)就可引起血容量减少，心脏负担增加，体温升高，疲劳过早出现，影响运动能力，也威胁身体健康。因此运动后需要及时补充液体、如果单纯补充水分，只能解一时之口渴，同时由于排尿量增加，并不能使身体完全复水、所以在补充水分的同时，必须补充相应的电解质和失去的糖分运动饮料就是针对上述问题而研制的。
运动饮料口感好，含有适量的糖约6%和适量的钠，无碳酸汽和咖啡因，不含防腐剂。其中的糖最好是葡萄糖、果糖和蔗糖的混合物，有利于小肠的吸收，从而补充能量，尽快恢复肌糖原：适量的钠可以刺激口渴，增加液体饮用量和吸收，帮助机体存留水分，良好的口感可以刺激液体的摄入量，有助于身体达到完全复水。如果运动后饮用像汽水一类的碳酸性饮料，很容易引起胃部不适.饮用量也不会多，不利于身体水分的恢复;而其中的咖啡因又可能加剧脱水，所以良好的运动饮料中不合碳酸汽和咖啡因。
运动后运动饮料的摄入量取决于运动中体液的损失量，.运动中体液的丢失量可以从运动前后的体重之差计算出来..补液可以使用少量多次的方法，而补液量以150%体重丢失量较好。开始补充的时间是越早越好。理想的时间是在运动后即刻，头2小时，以及每隔1-2小时连续补液，这有利于身体尽快恢复。
如何避免青少年营养性矮小
如何避免青少年营养性矮小?
青少年营养性矮小是完全可以避免的。不过，以下几点忠告切莫忘记。
1.更新审美观：现代体形美是以肌肉结实有弹性为前提的身材高挑，而不是以消瘦为特征的“细高个子”。青少年应具有正确的审美观念，对健康应有正确的理解。
2.普及营养常识：青少年正处在快速生长和发育时期，适当的营养显得格外重要。为了评价青少年的营养状况，不妨定期测量体重和身高。正常者，每年1次;肥胖或消瘦者，三个月至半年1次，并在医生指导下，作饮食结构调整。
3.改变生活模式：青少年与其想通过改变饮食的质和量，预防冠心病、糖尿病等，还不如采取增加体育运动，或减少每天静坐的时间(如看电视等)，这样的方法更易实施、更为有效。
4.培养良好的饮食习惯：这是让青少年得到全面营养的一个保证，家长必须以身作则;同时要矫正青少年偏食、挑食、厌食的不良习惯。
Cheapest most economical method of female thin
★ run indoors or in situ selection of a corridor around the open space of about one square meter, barefoot running every day for 15 minutes in situ.
★ stairs up and down stairs for three to four times per week, each time for 30 minutes to consume about 400 calories, but also strong legs, thighs, and thigh muscles.
★ 45-minute walk after dinner about 4.8 km per hour speed of walking, calories burned very quickly, if the meal 2? 3 hours walk time, better results.
★ yoga fitness method from ancient India, 3 to 4 times a week, not only tone muscles, increase the toughness and flexibility, but also maintain a slim body.
★ Dancing Qinggemanwu, 3 to 4 times a week, is one way to lose weight.
★ As long as there is enough space skipping, jumping rope can be anytime, anywhere, can melt to lose weight in the game.
★ morning exercise after waking, so about 20 minutes of fostering teachers, can inspire the spirit to meet the challenges of the day, but also maintain a youthful body.
★ drink many diet, the right to drink water is the most simple hassle-free. Here the water is boiling water to drink and mineral water, rather than high-calorie drinks, otherwise would be counterproductive. Drink at least 2 liters of water a day, wake up, breakfast in the morning, before lunch, after lunch, before dinner, after dinner each cup and to drink slowly into the better.
★ salt treatment and wet with warm water washed the body, then coarse salt painted body, and then to massage, heat the skin to appear red date. Massage normally takes 5-8 minutes, then immersed in 38 ℃ warm water for 20 minutes.
Found: Hypertension is an emotional illness
Some medical experts said that hypertension is “feeling sick”, which said the law does have some truth. Cardiovascular practitioners have long known that people are prone to hypertension.
First, worry, insomnia
Some patients with hypertension do not work stress, type A personalities who are not, but there had trauma history, bad feelings among the long-term in a troubled, sleepless nights, this part of the prevalence of hypertension than those without trauma and sleep well,.
Researchers believe this is the level of insomnia caused by hormonal disorders, accelerated aging of human organs for the elderly — is high-risk population of hypertension. Many patients, especially after the occurrence of the disease, but also because of the fear of disease, the decline in self-happiness, life and the deterioration of mental fitness, with varying degrees of anxiety or depression, which in turn will further aggravate hypertension, induced stroke, myocardial infarction, etc., form a vicious circle.
Thus, drug treatment of hypertension during the same time, there is the need based on their personality and emotions to give an effective psychological adjustment: 1 to avoid all intense or long-term Jingshenciji; 2, encounter the spirit of stimulation should be learn to “cold treatment”, such as anger can delay law — when told his anger over 5 minutes longer, but 5 minutes later it may no longer angry; 3 train that can cultivate hobbies, quiet the mind hobbies, such as Ornamental fish grass, easy listening music, practicing calligraphy and painting.
Second, people who work stress
When people experience stress or danger, rendering the heart rate and blood pressure surging, pale, cold hands and feet. It would have been a normal stress response, short period of time will not adversely impact on the people. However, medical research found that busy people nervous, if often under immense pressure, they would have been tense psychological state, the blood content of noradrenaline more than 30% higher than normal.
Over time, the normal physiological process is converted into anomalies in the pathophysiological process, the final occurrence of hypertension.
Therefore, long-term engaged in mental work, the brain has been strained in the lack of physical exercise young people are also prone to hypertension.
3, A-type of character
The late fifties of last century, American scholars Friedman found that the population of cardiovascular disease have a characteristic pattern of behavior — “A-type behavior pattern”, and that “with the A-type behavior of the susceptibility to hypertension , coronary heart disease “hypothesis. A Type A behavior, also known as A-type personality, mainly as follows: feisty, impulsive, fast-paced, high efficiency, stubborn, impatient, rushed, loud and full of hostility. The researchers believe that the face of intense competition, A-type personality who easily irritated, excited, angry and impatient, etc. These reactions constitute adverse health component.
Later research confirmed that Friedman’s hypothesis. Experiments show that when people in emotional, sympathetic – adrenaline system including impulse increased, the body of chemical substances catecholamines (including norepinephrine, renin, and epinephrine, etc.) levels rise, leading to high blood pressure; emotional stable , sympathetic – adrenaline system including impulse weakened blood pressure fall, the body also restored to their original state. Reaction depends on the strength and duration of stimulation of the nature and individual responsiveness.
Type A personality who, because of its excessive character, easily excited, in stress responses, their responses than the normal strong and durable, susceptible to a variety of metabolic disorders, the body chemicals that high levels of catecholamines, causing blood increased myocardial oxygen consumption significantly increased, easily induced hypertension and coronary heart disease. In our daily life, some distraught people, sudden fury fall, stroke is a sudden increase in blood pressure, an extreme performance.
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