Alamu na nuna wasu tsoffin ‘yan boko da ‘yan siyasa na gudanar da kamfen don ganin mataimakin shugaban Najeriya Yemi Osinbajo ya yi takarar shugaban kasa a 2023.
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Neman tsayawa takarar uban siyasar APC Bola Ahmed Tinubu na zama tarnaki ga fitowar Osinbajo takara kasancewar sa maigidan sa kuma sun fito daga yanki daya.
Za a iya cewa Osinbajo na mara baya ga masu yi ma sa kamfen don ba wani rahoton matakin dakatar da mutanen kan aikin da su ke yi a muhimman sassa.
A na sa ran kowace jam’iyya a Najeriya za ta mika sunayen ‘yan takarar ta na babban zaben ga hukumar zabe wajajen kwatan karshe na wannan shekara ta 2022.
DA ALAMUN WASU ‘YAN BOKO DA ‘YAN SIYASA NA KAMFEN DIN NEMAN OSINBAJO YA YI TAKARAR SHUGABAN NAJERIYA

KU KASANCE DA NOBLEN DON SAMUN INGANTATTUN LABARAI A KOWANE LOKACI😀😀😀
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Getty Images
12 der besten Nahrungsergänzungsmittel zur Gewichtsabnahme
Die Forscher teilten mehr als 3.000 übergewichtige und fettleibige
Teilnehmer nach dem Zufallsprinzip einer von sechs Gruppen zu: vier Gruppen,
die dreimal pro Woche trainierten, und zwei Kontrollgruppen (eine,
die nicht trainierte, und eine, die einmal pro Woche trainierte).
Im Laufe eines Jahres verbesserten sich die Fitnesswerte aller Gruppen, aber die
Teilnehmer, die dreimal pro Woche trainierten, konnten ihr
Gewicht am besten kontrollieren. Die Teilnehmer der Gruppe, die
nur einmal pro Woche trainierte, konnten jedoch keine Verbesserung ihrer Fitness
feststellen, und die Teilnehmer der Gruppe, die nicht trainierte,
nahmen fast 2 Pfund zu.
Warum? Die Forschung geht davon aus, dass die Gewichtszunahme durch
Schlafmangel, die Auswirkungen des durch den Verzicht auf Sport verursachten verminderten Appetits und
den fehlenden Ersatz verlorener Muskelmasse erklärt werden kann.
Die Schlussfolgerung: Es ist wichtig, regelmäßig Sport zu treiben, denn das
kann Ihnen helfen, Ihren Gewichtsverlust erfolgreich zu halten.
Bild: John Moore/Getty Images
Essen Sie über den Tag verteilt kleinere Mahlzeiten
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16 der besten Diät- und Fitness-Apps
Laut einer 2018 in der Zeitschrift Obesity veröffentlichten Studie gibt
es Hinweise darauf, dass intermittierendes Fasten ein gutes Mittel ist,
um den Stoffwechsel zu steigern und Gewicht zu
verlieren. Die Forscher der Studie fanden heraus, dass
Frauen, die 12 bis 16 Stunden pro Tag fasteten, mehr Gewicht
verloren als diejenigen, die nicht fasteten.
Wäre intermittierendes Fasten also eine gute Abnehmstrategie für Sie?
Nun, es ist komplizierter, als nur an bestimmten Tagen weniger
Kalorien zu essen, sagt Christine Park, RD, eingetragene Ernährungsberaterin in Aliso Viejo,
Kalifornien, und Autorin des Buches Diet Simple.
“Ich empfehle nicht, länger als 16 Stunden pro Tag zu fasten”, sagt Park.
“Es gibt einige Studien, die darauf hindeuten, dass Sie Ihr Diabetesrisiko erhöhen könnten, und deshalb sollten Sie darauf achten, dass Sie nicht zu lange zu wenig essen. Aber Sie können über den Tag verteilt Mahlzeiten zu sich nehmen.
Park sagt, sie würde empfehlen, nur fünf bis sechs kleine Mahlzeiten über den Tag verteilt zu essen. Wenn Sie also gesundes, mageres Fleisch essen, das eine gute Eiweißquelle ist, aber nicht viel Fett enthält, könnte sie mittags einen kleinen Burger oder eine Hähnchenbrust essen, sagt Park.
Einige Beispiele:
Hähnchenbrust mit Brokkoli, Karotten und Zucchini
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Изследователи от Северозападния университет в Чикаго са анализирали данни,
събрани от повече от 2700 възрастни, които са искали да намалят теглото си между 2009
и 2014 г. и са били включени във федерално финансирани програми
за отслабване. За да установят дали някои групи са били по-успешни от други в поддържането
на загубата на тегло, учените са разгледали времето,
в което участниците са тренирали
– и са анализирали колко последователни са били
тези тренировки.
“Установихме, че тези, които са се упражнявали по-често в постоянно време всеки ден, е по-вероятно да поддържат загубата на тегло и да запазят свалените килограми с течение на времето, в сравнение с тези, които не са се упражнявали редовно в постоянно време всеки ден”, казва водещият автор на изследването д-р
Мариса Бернал, директор на Центъра за изследване и обучение по затлъстяване в Northwestern Feinberg School of Medicine.
Според Бернал здравословната стратегия за поддържане на теглото включва
започване на програма за упражнения в постоянно време
всеки ден и придържане
към нея в продължение на 30 минути или повече.
Възможно е да искат да започнат да се упражняват сутрин,
тъй като, въпреки че някои проучвания са установили,
че вечерните тренировки са по-малко ефективни за намаляване на теглото, сутрешните тренировки обикновено са по-ефективни, защото организмът няма толкова голям риск да се умори
през деня.
Ако обаче упражненията не са възможни през деня, правете ги всяка вечер в определено време.
Ключът е да изберете време,
когато е по-малко вероятно да бъдете прекъснати, според Бернал.
Закусвайте всеки ден
Направете така, че яйцата да са вашият избор сутрин, предлага регистрираният диетолог Наталия Роуз, Р.Д.
“Енергизиращият елемент на яйцата е доста специален, а и те не само са чудесен източник на протеини, но и отличен източник на витамини А и В.”
За да поддържате енергията си, ще
трябва да ядете някакъв вид сложен въглехидрат,
като овесени ядки, пълнозърнест
тост, кафяв ориз или сладки картофи.
Протеините също са важни за
метаболизма, така че най-добре е
да ядете някакъв постен протеин като риба, пиле или яйца.
Друга причина да ядете закуска:
тя може да помогне за намаляване на
теглото. Изследване, публикувано през август 2018 г.,
установи, че дори закуска само с чаша мляко се
свързва с по-нисък индекс на телесната маса
в рамките на деня в сравнение със закуска, която се състои от по-традиционна храна.
“Склонни сме да ядем повече, колкото по-дълго сме будни, а когато сме будни цяла нощ, сме склонни да ядем повече”, казва Роуз
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Studie publikovaná v loňském roce v časopise Journal of the Academy of Nutrition and Dietetics
zjistila, že pokud skupina lidí dodržovala
pravidelný ranní trénink, měli o 12 % nižší pravděpodobnost, že
během roku přiberou na váze, než ti, kteří trénink nedodržovali.
Studie také zjistila, že čím více času strávili účastníci cvičením v ranních
hodinách, tím více zhubli. Úbytek hmotnosti získal další význam poté,
co účastníci zjistili, že je pravděpodobnější, že dosáhnou důležitých zdravotních
cílů, jako je dosažení zdravého rozmezí hmotnosti, snížení
významného množství váhy (20 kg a více) nebo zlepšení indexu tělesné hmotnosti (BMI).
Jak to ale funguje? Základní znalosti o tom, jak tělo spaluje energii a jakou
roli hrají vaše hormony, vám pomohou udržet se v
nejlepší kondici vašeho života.
Základy hubnutí
Chcete-li zhubnout, musí vaše tělo zvýšit počet kalorií, které spálí prostřednictvím
cvičení, které také pomáhá udržet váš úbytek hmotnosti,
protože vaše tělo se stává efektivnějším při využívání kalorií neboli energie, když přechází na spalování tuků jako paliva.
Váš denní příjem kalorií by měl být také nižší než denní spalování kalorií, což je vzorec
nazývaný kalorická bilance nebo kalorický deficit.
(Více informací o této problematice naleznete dále.)
Faktory, které ovlivňují hubnutí
BMI: Nejjednodušší způsob, jak zjistit, zda hubnete (nebo naopak přibíráte), je podívat se
na váš BMI. BMI se vypočítá tak, že se vaše hmotnost v kilogramech vydělí vaší výškou v palcích a vynásobí číslem 703.
BMI nižší než 25 je považován za zdravý, zatímco BMI vyšší než 30
je považován za nadváhu. Lékař vám může poskytnout individuálnější zprávu.
Spalování kalorií a příjem kalorií: Pokud
cvičením zvýšíte spalování kalorií,
snížíte také příjem kalorií. Udržováním kalorické rovnováhy můžete
při dalším hubnutí – které může být náročnější
než dodržování přísné diety nebo cvičebního plánu – zhubnout a zároveň si udržet hladinu energie, hladinu
cukru v krvi, obvod pasu a další důležité zdravotní ukazatele.
Váš příjem kalorií: Abyste zhubli, musíte si vytvořit kalorický deficit dodržováním zdravé stravy a zvýšením fyzické aktivity.
Spalování a příjem kalorií: Pokud hubnete díky většímu
množství pohybu nebo snižujete příjem kalorií, jste v kalorické
rovnováze nebo v kalorickém deficitu. Kalorická rovnováha vzniká, když se váš kalorický příjem a počet spálených kalorií rovnají.
Kalorický deficit je
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20 τρόποι για να χάσετε βάρος
με τον εύκολο τρόπο
Τα ευρήματα έδειξαν ότι οι άνθρωποι που ασκούνταν για περίπου 30 λεπτά την ίδια περίπου
ώρα κάθε μέρα για 12 εβδομάδες έχασαν περίπου ένα κιλό περισσότερο από εκείνους που δεν ασκούνταν
εκείνη την ώρα.
Αυτό είναι σημαντικό να σημειωθεί:
η μελέτη έδειξε μόνο ότι η άσκηση με συνέπεια
σε μια συγκεκριμένη ώρα κάθε μέρα είναι πιο αποτελεσματική από την καθόλου άσκηση, οπότε δεν υποδεικνύει κάποια οριστική
ώρα άσκησης. Τούτου λεχθέντος, οι ερευνητές
πρότειναν ότι αν γυμνάζεστε κατά τη διάρκεια του ωραρίου εργασίας
σας, προγραμματίστε το πρωί και δείτε αν σας βολεύει.
Οι ερευνητές λένε ότι μπορεί να σας είναι πιο εύκολο να
σηκωθείτε, να ντυθείτε και να πάτε στο γυμναστήριο όταν αυτό είναι
ήδη μέρος της καθημερινής σας ρουτίνας, επειδή δεν απαιτεί
τόσο μεγάλη επιπλέον προσπάθεια από μέρους σας.
Έτσι, αν εργάζεστε από το σπίτι και πρέπει να χωρέσετε
μια προπόνηση, ρυθμίστε το ξυπνητήρι στο τηλέφωνό σας ή ανοίξτε την πόρτα του γκαράζ
την ίδια στιγμή που ξεκινάτε να
περπατάτε.
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μικρή πρόκληση, ειδικά αν δεν έχετε χρόνο μέσα στην εβδομάδα.
Μερικές άλλες συμβουλές που πρέπει να λάβετε
υπόψη σας: Μπορείτε να αξιοποιήσετε στο
έπακρο τις προπονήσεις σας επιλέγοντας
κινήσεις που αυξάνουν τον καρδιακό σας ρυθμό,
όπως η καρδιο- και η ενδυνάμωση.
Μπορείτε επίσης να κάνετε πολλαπλές εργασίες κάνοντας καρδιο πριν από την προπόνηση ενδυνάμωσης ή,
σε ορισμένες περιπτώσεις, κάνοντας καρδιο πριν από την
προπόνηση ενδυνάμωσης.
Το να χάσετε βάρος και να το διατηρήσετε είναι κάτι
περισσότερο από το να είστε εμμονικοί με τη διατροφή
σας και να κόβετε θερμίδες, είναι
επίσης σημαντικό να βρείτε χρόνο για να ασκηθείτε
(ή τουλάχιστον να προσθέσετε
λίγο χρόνο στην καθημερινή σας
ρουτίνα προπόνησης).
Αλλά μια πρόσφατη μελέτη που δημοσιεύθηκε στο Journal of Clinical Psychology υποδηλώνει ότι υπάρχουν πολλά περισσότερα στην άσκηση από το να καίτε απλώς θερμίδες.
Σύμφωνα με τη μελέτη, πρόκειται περισσότερο για
τα μικρά πράγματα που κάνουμε
κατά τη διάρκεια της ημέρας, όπως το να σηκωνόμαστε λίγο
νωρίτερα, να παίρνουμε τις σκάλες και ακόμη και να αρπάζουμε απλώς ένα
μπουκάλι νερό όταν διψάμε.
Οι ερευνητές διαπίστωσαν ότι το να κάνουν απλώς υγιεινές
επιλογές κατά τη διάρκεια της ημέρας θα μπορούσε να βοηθήσει τους ανθρώπους να χάσουν βάρος.
Και δεν είστε μόνο εσείς – σε μια μελέτη που δημοσιεύθηκε στο Journal of Health Psychology πέρυσι, οι ερευνητές σημείωσαν ότι ακόμη και μικρές
υγιεινές αλλαγές στην καθημερινή μας
ρουτίνα, όπως το να προσθέτουμε λίγο
περισσότερο νερό στην ημέρα μας ή να αλλάζουμε
τη διαδρομή προς το μανάβικο με έναν περίπατο, βοηθούσαν τους ανθρώπους να χάσουν βάρος.
Οι ερευνητές πρότειναν ότι
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Mentre alcuni cambiamenti fisici, come braccia più snelle o addominali più tonici,
si notano quando si perdono più di 3 chili, altri, come una frequenza cardiaca a
riposo più sottile e una riduzione della pressione sanguigna,
non si notano subito. A seconda di quanto a lungo si è stati
in sovrappeso, è possibile che non si noti immediatamente
un miglioramento in questi numeri.
“La perdita di peso è un viaggio, non una gara. La maggior parte delle persone raggiungerà un peso sano, e lo manterrà, con un sostegno continuo e permanente da parte di operatori sanitari, familiari e amici ben intenzionati”,
afferma il dottor David Katz, direttore del Centro di ricerca sulla prevenzione
di Yale-Griffin.
Le buone abitudini di salute, come mangiare bene e fare esercizio
fisico regolarmente, alla fine porteranno alla perdita di peso.
Per chi solleva pesi da un po’ di tempo, questo percorso potrebbe iniziare prima rispetto a chi si allena meno frequentemente.
Negli ultimi due anni si è parlato molto, sia sui social media che fuori,
di “terapia ormonale” o di seguire regimi dietetici specifici per
aumentare il metabolismo e ridurre l’appetito. Sono in corso anche sforzi per sviluppare terapie
farmaceutiche più efficaci per la perdita di peso.
Ma i migliori consigli per la perdita di peso per il 2020,
e oltre, sono quelli che vedrete più spesso sui social media e che compariranno nel vostro feed di Facebook.
È stato dimostrato che questi consigli aiutano le persone a perdere peso bruciando più calorie di quelle che
consumano e possono anche essere utili per il diabete, la salute
del cuore e altro ancora. E i consigli sono supportati dalla scienza.
Tuttavia, questi non sono gli unici consigli per la perdita di
peso che possono dare maggiori risultati. Gli esperti dicono che questo è
un elenco più completo del semplice “perdere peso mangiando meno”.
1. Iniziare con un piano dietetico.
“Siete quello che mangiate” e la perdita di peso è sicuramente legata a
quello che mangiate, dice Andrew Weil, M.D.,
autore del best-seller del New York Times “La dieta della felicità”.
Oltre a perdere peso, tutti questi consigli possono essere utili anche per il diabete, la salute del cuore e altro ancora.
Se molti di noi hanno la fortuna di avere accesso a opzioni sane e ipocaloriche,
non tutti sono così fortunati. Potreste mangiare molte più calorie di quanto pensiate: secondo il CDC, l’americano medio
ne consuma quasi 300 in più rispetto agli anni Settanta.
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