减肥
5招教你快速减肥的方法
减肥是一件需要持之以恒的事，这里有5招减肥小窍门助你瘦身不反弹！
*免責聲明没有官方研证任何“快10倍”的瘦身方法，但通过以下的5个小贴士，肯定能够让你比平时更快地瘦出完美曲线！
1. 马来西亚健康饮食餐盘
‘健康饮食餐盘’(Suku-suku-separuh) 是由马来西亚卫生部(KKM) 编制，用于规划健康平衡膳食的指南。膳食的主要部分应是蔬菜和水果，并应占据您餐盘的 ½。碳水化合物和蛋白质应各自占据您餐盘的 ¼。“健康饮食餐盘”要传达的主要信息是注重饮食质量，提醒您规划健康平衡的膳食！
如需了解有关“健康饮食餐盘”的更多信息，请参阅https://www.youtube.com/watch?v=cGFdHj-yQy8
2. 戒糖
糖类是现代饮食中“最糟糕”的成分之一。研究表明，糖类的摄入与成人和儿童肥胖风险的增加息息相关。避免饮食中的任何含糖饮料可以帮助您更快速地减肥。这适用于果汁，因为它含有几乎和一罐汽水等量的糖份。
3. 选择健康的植物油
脂肪类食物需要较长的时间来消化，并能延长饱腹感。一项小型研究表明，每天服用2汤匙的椰子油能够减低女性受试者的体脂肪。然而，健康的脂肪仍然有助于总卡路里摄入量，所以请适量地摄取健康的脂肪。您可选择健康的植物油，如椰子油、橄榄油、葵花籽油等。
4. 减肥补助品
藤黄果提取物能够帮助燃烧脂肪并抑制食欲。绿咖啡提取物也是一种有效的减肥补助品; 它通过加速脂肪燃烧过程以起到帮助减肥的功效。但请记住，补助品仅发挥辅助作用，您不应该仅仅依靠补充品来帮助您减肥。
5. 力量训练加速脂肪燃烧
一项研究发现，与单单的有氧运动相比，阻力训练和有氧运动的结合对减肥和燃烧脂肪起更大的作用。肌肉组织在休息时比身体中的其他组织燃烧更多的卡路里。因此，随着力量训练带来的肌肉增多，肌体在静态下的新陈代谢率会逐步增加，所以每天都会消耗更多的热量。力量训练的例子包括俯卧撑，仰卧起坐，举重，骑自行车和阻力带等。
References:
- Wahab S. Weight Management – PORTAL MyHEALTH [Internet]. PORTAL MyHEALTH. 2019 [cited 15 May 2019]. Available from: http://www.myhealth.gov.my/en/weight-management/
- Pinggan sihat Malaysia [Internet]. HM Online. 2018 [cited 15 May 2019]. Available from: https://www.hmetro.com.my/hati/2018/02/309304/pinggan-sihat-malaysia
- Luger M, Lafontan M, Bes-Rastrollo M, Winzer E, Yumuk V, Farpour-Lambert N. Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29237159
- Gill J, Sattar N. Fruit juice: just another sugary drink? [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24731678
- Oliveira-de-Lira L, Santos E, de Souza R, Matos R, Silva M, Oliveira L et al. Supplementation-Dependent Effects of Vegetable Oils with Varying Fatty Acid Compositions on Anthropometric and Biochemical Parameters in Obese Women [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30037019
- Hayamizu K, Ishii Y, Kaneko I, Shen M, Okuhara Y, Shigematsu N et al. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24944404/
- Ohia S, Opere C, LeDay A, Bagchi M, Bagchi D, Stohs S. Safety and mechanism of appetite suppression by a novel hydroxycitric acid extract (HCA-SX). [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12349913
- Vinson J, Nagendran M, Burnham B. Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22291473
- Ho S, Dhaliwal S, Hills A, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial [Internet]. PubMed. 2019 [cited 15 May 2019]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/
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