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如果你长期跟自己体重过不去,也许听说过“瘦素”这个词。简单来说,瘦素帮助调节食欲,让身体感知饥饱。如果瘦素过高,发送到大脑的信号太混乱,就会导致食欲和能量系统紊乱。不过别太担心,你可以通过健康和容易管理的方式,让瘦素水平恢复正常。
步骤
Question 1 的 8:
瘦素水平过高会发生什么?
Question 2 的 8:
如何降低瘦素水平?
- 长期改变饮食和经常运动对你有帮助。瘦素由脂肪细胞自然分泌,所以体重会影响到身体保持健康的平衡。确保你做的改变是可持续和长期坚持的。从小处着手,比如每天散步或是慢跑15-20分钟。像这样慢慢培养有助于降低瘦素水平的生活习惯。[3]
- 采取低碳饮食有助于降低瘦素水平。研究显示这个方法非常有效。[4] 不过,突然大幅度改变饮食非常难,要长期坚持这些改变也难。最好先做一些小改变,再循序渐进地扩大范围,让自己可以长期坚持下来。
- 服用α硫辛酸和鱼油补充剂,或许也有助于降低瘦素水平。一项研究显示服用这两种补充剂的人能比对照组的人减掉更多体重,瘦素水平降低也比较少。[5] 每天服用0.3克α硫辛酸和1.3克鱼油,或许能帮你降低总体的瘦素水平。广告
Question 4 的 8:
哪些食物能减轻瘦素抵抗?
小提示
- 寻找你喜欢吃的健康食品,好让自己坚持饮食上的改变。
- 如果你之前没有运动的习惯,最好慢慢来。先从每天散步或骑自行车做起,轻松地培养定期运动的习惯。
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警告
- 对饮食或生活方式做出任何改变之前,一定要咨询医生,确保这些改变不会危害健康。
- 不要在未咨询医生的情况下,擅自服用药物、补充剂或减肥药。
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参考
- ↑ https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/leptin
- ↑ https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/leptin
- ↑ https://pubmed.ncbi.nlm.nih.gov/11157319/
- ↑ https://news.harvard.edu/gazette/story/2018/11/key-to-long-term-weight-loss-may-be-as-simple-as-more-fat-fewer-carbs/
- ↑ https://pubmed.ncbi.nlm.nih.gov/25594166/
- ↑ https://universityhealthnews.com/daily/nutrition/leptin-foods-answer-always-hungry/
- ↑ https://universityhealthnews.com/daily/nutrition/leptin-foods-answer-always-hungry/
- ↑ https://universityhealthnews.com/daily/nutrition/leptin-foods-answer-always-hungry/
- ↑ https://pubmed.ncbi.nlm.nih.gov/11157319/
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