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ویرایش: [1. Auflage]
نویسندگان: Michael Gleeson
سری:
ISBN (شابک) : 9781782558248, 1782558241
ناشر:
سال نشر: 2020
تعداد صفحات: [362]
زبان: English
فرمت فایل : PDF (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود)
حجم فایل: 7 Mb
در صورت تبدیل فایل کتاب Eat, Move, Sleep, Repeat Diet & Fitness for Living Long & Healthy به فرمت های PDF، EPUB، AZW3، MOBI و یا DJVU می توانید به پشتیبان اطلاع دهید تا فایل مورد نظر را تبدیل نمایند.
توجه داشته باشید کتاب بخورید، حرکت کنید، بخوابید، رژیم غذایی و تناسب اندام را تکرار کنید تا زندگی طولانی و سالم داشته باشید نسخه زبان اصلی می باشد و کتاب ترجمه شده به فارسی نمی باشد. وبسایت اینترنشنال لایبرری ارائه دهنده کتاب های زبان اصلی می باشد و هیچ گونه کتاب ترجمه شده یا نوشته شده به فارسی را ارائه نمی دهد.
هر روز با برنامههای ورزشی و تغذیهای جدید بمباران میشویم، به ما گفته میشود که کاهش وزن و بهبود سلامت و تناسب اندام را تضمین میکند. این ترفندها به ندرت کار می کنند زیرا اغلب آخرین رژیم غذایی مد روز، معمولاً در ترکیب با آخرین رژیم ورزشی مد روز، به ندرت بر اساس شواهد علمی است. در نتیجه، یا نتیجه ای نمی بینید، یا نمی توانید رژیم غذایی ناسالم، کسل کننده و برنامه تناسب اندام نامناسب را حفظ کنید. خوردن، حرکت، خواب، تکرار بسیار متفاوت است. به عنوان یک کتاب راهنمای شیوه زندگی سالم، یک منطق علمی و مبتنی بر شواهد برای انتخاب رژیمهای غذایی خاص و اشکال فعالیت بدنی ارائه میکند که به شما کمک میکند • به کاهش وزن مؤثر و چربی بدن برسید. یک برنامه کاهش وزن شخصی ایجاد کنید. • از یک رژیم غذایی متعادل سالم پیروی کنید. • بهبود کیفیت خواب. • اجتناب از بیماری های رایج. • حواس و اندام ها را سالم نگه دارید. و • تعیین کنید که کدام ورزش مناسب سبک زندگی شما است. Eat, Move, Sleep, Repeat که برای هر هدف تناسب اندام، سطح تناسب اندام و شغلی طراحی شده است، برنامه ای با استفاده از دستورالعمل های مبتنی بر شواهد در مورد چگونگی ایجاد یک سبک زندگی سالم ارائه می دهد که کیفیت زندگی بهتر را با کاهش خطر بیماری های مزمن و طول عمر بیشتر ارتقا می دهد. . با خوردن، حرکت، خواب، تکرار، طولانی و سالم زندگی کنید!
Every day we are bombarded with new exercise and nutrition programs we are told guarantee weight loss and improved health and fitness. Rarely do these gimmicks work because often the latest fad diet, usually in combination with the latest fad exercise regimen, is rarely based on scientific evidence. As a result, you either don't see results, or you cannot sustain what is likely an unhealthy, boring diet and unsuitable fitness program. Eat, Move, Sleep, Repeat is very different. As a Healthy Lifestyle Guidebook, it provides a scientific, evidence-based rationale for selecting certain diets and forms of physical activity that will help you • achieve effective body fat and body weight loss; • develop a personalized weight loss plan; • follow a healthy balanced diet; • improve sleep quality; • avoid common illnesses; • keep senses and organs healthy; and • determine what exercise suits your lifestyle best. Meant for every fitness goal, fitness level, and occupation, Eat, Move, Sleep, Repeat provides a program using evidence-based guidelines on how to establish a healthy lifestyle that will promote better quality of life with reduced risk of chronic disease and extended longevity. Live long and healthy with Eat, Move, Sleep, Repeat!
Chapter 1 Optimizing health, fitness, and well-being throughout the lifespan 10 Introduction .................................................................................................................................................................................................................................. 10 Who am I? ....................................................................................................................................................................................................................................... 12 What is different about this book? ...................................................................................................................................................... 12 What do you need to be healthy? ........................................................................................................................................................ 14 The obesity problem: It’s not all about genetics .......................................................................................................... 14 Taking control ........................................................................................................................................................................................................................... 17 A note about relative risk .................................................................................................................................................................................... 19 Chapter 2 Know what you eat 21 What are nutrients? ....................................................................................................................................................................................................... 22 Functions of nutrients ................................................................................................................................................................................................ 22 Carbohydrate ............................................................................................................................................................................................................................ 23 The simple sugars: monosaccharides and disaccharides ........................................................... 26 The complex carbohydrates: oligosaccharides and polysaccharides ..................... 27 Functions of carbohydrate .............................................................................................................................................................. 29 Fat ................................................................................................................................................................................................................................................................ 30 Triglycerides and fatty acids ........................................................................................................................................................ 32 Cholesterol, phospholipids, and lipoproteins ................................................................................................. 34 Functions of fats .............................................................................................................................................................................................. 35 Fats as fuel ................................................................................................................................................................................................................ 36 Protein .................................................................................................................................................................................................................................................. 36 Water ....................................................................................................................................................................................................................................................... 41 Alcohol ................................................................................................................................................................................................................................................. 42 Vitamins, minerals, and trace elements ..................................................................................................................................... 43 Phytonutrients ......................................................................................................................................................................................................................... 48 Chapter 3 Recommended intakes of nutrients and how to read food labels 51 Essential nutrients ............................................................................................................................................................................................................. 51 Development of recommended intakes ...................................................................................................................................... 54 What information is provided on food labels? ............................................................................................................... 57 Differences between countries ............................................................................................................................................... 58 Understanding the information on food labels for diet planning ............................ 59 Food labels in the USA ........................................................................................................................................................................ 59 Food labels in the UK and EU ................................................................................................................................................ 62 Health claims on food labels .................................................................................................................................................... 65 Are the claims about superfoods for real? ............................................................................................................................ 66 Do I need to take any supplements? .............................................................................................................................................. 676 EAT, MOVE, SLEEP, REPEAT Chapter 4 How to eat a healthy balanced diet 69 Health effects of consuming inadequate or excessive amounts of nutrients ........................................................................................................................................................ 70 Carbohydrate intake and health effects ................................................................................................................................... 70 Sugar intake and health effects ........................................................................................................................................... 72 Sugar-sweetened beverage intake and health effects ................................................................... 75 High fructose intake and health effects ................................................................................................................. 76 Fiber intake and health effects ............................................................................................................................................... 76 Fat intake and health effects ....................................................................................................................................................................... 77 Saturated fat intake and health effects ................................................................................................................. 78 Trans fat intake and health effects ................................................................................................................................. 79 Protein intake and health effects .......................................................................................................................................................... 80 Alcohol intake and health effects ........................................................................................................................................................ 82 Micronutrient intake and health effects ................................................................................................................................... 84 Sodium intake and health effects ..................................................................................................................................... 85 Phytonutrient intake and health effects ................................................................................................................................... 86 Practical guidelines for a balanced healthy diet ........................................................................................................ 87 Diets that are known to be very healthy ................................................................................................................................. 97 The Mediterranean diet ...................................................................................................................................................................... 97 The Japanese diet ......................................................................................................................................................................................... 99 Vegetarian and vegan diets ..................................................................................................................................................... 102 Food shopping tips ..................................................................................................................................................................................................... 103 A prime example of healthy food selection – what to eat for breakfast ............................................................................................................................................................. 103 Processed foods ................................................................................................................................................................................................................ 106 Chapter 5 How to achieve energy balance: calories in and calories out 108 Forms of energy and energy transformations .............................................................................................................. 109 Units of energy ................................................................................................................................................................................................................... 110 Energetic efficiency ..................................................................................................................................................................................................... 110 What you need to know about your energy metabolism .......................................................................... 111 Energy balance ................................................................................................................................................................................................................... 113 Energy intake ......................................................................................................................................................................................................................... 113 Energy expenditure ..................................................................................................................................................................................................... 116 Resting metabolic rate ...................................................................................................................................................................... 116 Diet-induced thermogenesis .................................................................................................................................................... 118 Thermic effect of exercise ............................................................................................................................................................. 119 Energy cost of different activities ................................................................................................................................... 119 How to achieve energy balance .......................................................................................................................................................... 122 The lowest limit of energy expenditure .................................................................................................................................. 124CONTENTS 7 Chapter 6 What controls your appetite and how hunger can be abated when dieting 126 How your appetite is controlled .......................................................................................................................................................... 127 Control of feeding behavior ........................................................................................................................................................................ 128 The role of brain–gut peptide hormones ......................................................................................................... 129 The role of leptin and insulin in long-term feeding control ............................................. 131 Nutrients as signals in feeding control ................................................................................................................. 131 The problem of food addiction .............................................................................................................................................................. 133 Chapter 7 How to lose weight by dieting 138 Normal levels of body fat ................................................................................................................................................................................ 139 How can I tell if I am overweight or overfat? .............................................................................................................. 140 Height–weight relationship ...................................................................................................................................................... 141 Body mass index .......................................................................................................................................................................................... 141 Waist circumference and waist-to-hip ratio .................................................................................................. 142 Bioelectrical impedance analysis .................................................................................................................................... 143 Ways of losing body fat and weight ............................................................................................................................................ 144 About food calories and the effect of energy restriction ......................................................................... 146 Fad diets and why you should avoid them ....................................................................................................................... 149 Common diets ..................................................................................................................................................................................................................... 150 Fasting ........................................................................................................................................................................................................................... 150 Very low-energy diets .......................................................................................................................................................................... 150 Intermittent fasting diets .............................................................................................................................................................. 151 Low-fat diets ....................................................................................................................................................................................................... 153 Food-combining diets ......................................................................................................................................................................... 154 Low glycemic index diets .............................................................................................................................................................. 154 High-protein diets ..................................................................................................................................................................................... 157 Zone diet ................................................................................................................................................................................................................... 159 Paleo diet ................................................................................................................................................................................................................. 160 Low-carbohydrate diets .................................................................................................................................................................... 160 Low energy density diets ................................................................................................................................................................ 161 Diets high in calcium and dairy products ....................................................................................................... 165 Comparisons of the different diets for weight loss ............................................................................................ 166 Using nonnutritive sweeteners in the diet ........................................................................................................................ 168 Chapter 8 How to lose weight by exercising 171 Exercise intensity ............................................................................................................................................................................................................ 173 Exercise duration ............................................................................................................................................................................................................. 176 Exercise mode ....................................................................................................................................................................................................................... 176 Resistance exercise .................................................................................................................................................................................. 177 High-intensity interval exercise .......................................................................................................................................... 1788 EAT, MOVE, SLEEP, REPEAT How much exercise is needed to achieve significant body weight and fat loss? .............................................................................................................................................................................. 179 Effect of exercise on appetite .................................................................................................................................................................. 184 Effect of exercise on resting metabolic rate ................................................................................................................... 185 Gender differences in weight loss .................................................................................................................................................... 187 Chapter 9 How to get the health benefits of exercise 188 Training adaptations ............................................................................................................................................................................................... 189 Training strategies and the associated adaptations ........................................................................................ 192 Training for strength: increasing muscle mass ........................................................................................ 193 Training for endurance: increasing aerobic capacity .................................................................... 197 The links between sedentary behavior, chronic inflammation, and chronic disease ..................................................................................................................... 198 What are the anti-inflammatory mechanisms of exercise? ............................................... 200 Exercise is medicine ................................................................................................................................................................................................... 202 Exercise and bone health ................................................................................................................................................................................ 205 Exercise and mental health ......................................................................................................................................................................... 207 How much exercise do I need to get health benefits? ................................................................................. 207 Influence of exercise on risk of infections ........................................................................................................................... 211 Chapter 10 The importance of sleep and how to sleep well 214 The problem of insomnia .................................................................................................................................................................................. 215 What causes insomnia? .................................................................................................................................................................... 217 Diet and sleep ..................................................................................................................................................................................................................... 218 How what we eat can influence our sleep ..................................................................................................... 218 How sleep can influence what we eat and our risk of chronic disease ....... 219 How sleep can influence our risk of infections ...................................................................................... 222 How to beat insomnia and improve your sleep quality .......................................................... 223 Chapter 11 How to avoid common illnesses 226 Common infectious illnesses ..................................................................................................................................................................... 227 Stress and immunity ................................................................................................................................................................................................. 227 Maintaining an effective immune system .......................................................................................................................... 228 Guidelines for maintenance of immune health and limiting the risk of infection ....................................................................................................................................................... 229 Limiting the transmission of infections ............................................................................................................... 230 Maintaining robust immunity and limiting stress ............................................................................. 234 Allergies and intolerance ................................................................................................................................................................................. 236 Food allergy ......................................................................................................................................................................................................... 237 Food intolerance .......................................................................................................................................................................................... 237 Toxic food reactions ............................................................................................................................................................................... 238CONTENTS 9 Chapter 12 How to maintain healthy senses, tissues, and organs 240 Ways to protect the health of your eyes and sight ............................................................................................ 242 Ways to protect the health of your ears and hearing .................................................................................... 243 Ways to protect the health of your teeth and gums ........................................................................................ 245 Ways to protect the health of your bones .......................................................................................................................... 247 Ways to protect the health of your joints ........................................................................................................................... 249 Ways to protect the health of your muscles ................................................................................................................... 252 Ways to protect the health of your skin ................................................................................................................................ 255 Ways to protect the health of your gut and digestive organs ......................................................... 257 Ways to protect the health of your heart and circulation ...................................................................... 260 Ways to protect the health of your lungs ........................................................................................................................... 263 Ways to protect the health of your kidneys, bladder, and urinary tract ........................ 265 Ways to protect the health of your reproductive organs .......................................................................... 267 Ways to protect the health of your brain and mental health .......................................................... 272 Chapter 13 How to achieve effective weight loss with a personalized plan combining multiple diets and your choice of exercise 275 Common mistakes ........................................................................................................................................................................................................ 276 Defining goals .................................................................................................................................................................................................................... 276 Establishing the strategy ................................................................................................................................................................................. 277 The combination 100 GPD weight loss plan ................................................................................................................ 279 The dietary energy restriction part of the weight loss plan ............................................ 279 The exercise part of the weight loss plan ........................................................................................................ 281 What if you want to lose more weight than this? ............................................................................................... 283 Weight maintenance following successful weight loss ................................................................................ 284 Chapter 14 Example meal plans for different weight loss diets 287 Meals for days on the very low-energy diet and “fasting days” on the intermittent fasting 4:3 and 5:2 diets ............................................................................................................. 289 Meals for the low-carbohydrate (Atkins) diet ............................................................................................................... 299 Meals for the low-fat diet ............................................................................................................................................................................... 304 Daily meal plans for the high-protein diet ....................................................................................................................... 306 Daily meal plans for the low energy density diet .................................................................................................. 310 Appendix 313 Recommended daily intakes of nutrients: North America ..................................................................................................................................................................................................................... 313 United Kingdom ............................................................................................................................................................................................................... 314 Australia and New Zealand ......................................................................................................................................................................... 315 Glossary 316 References 338 Credits 359