1. Rough skin
Magnesium moisturizes the skin. Magnesium has the effect to pull water into the skin, so if you take enough magnesium, your skin gets smoother.
According to a research, people who take sufficient magnesium have 31 % lower risk of metabolic syndrome, compared to people who don’t take enough magnesium.
With every 100 mg of magnesium taken a day, the risk of metabolic syndrome decreases by 17 %.
Magnesium increases metabolism in the cell, so it is a nutrient that is expected to prevent obesity.
3. High blood sugar
Magnesium has the effect to strengthen insulin that attracts sugar accumulated in the blood vessel into the cells.
According to a research in 2010, it has turned out that people who take sufficient magnesium have 47 % less risk of diabetes development than people who take insufficient magnesium.
Food containing a lot of magnesium
Fruit: Banana (32 mg of magnesium per piece)
It is good to eat banana with yogurt because bifidobacterial and calcium contained in yogurt increase the absorption ratio of magnesium. Adding soy powder (Kinako) increases the absorption ratio more because of oligosaccharide contained in soy powder.
Vegetable: Spinach (40 mg of magnesium per 100 g)
Dark green vegetables are rich in magnesium such as spinach, broccoli, okra.
When you eat eggs with spinach, the absorption ration of magnesium increases because of vitamin D in egg yolk.
Sea Vegetable: Sea weed (41 mg of magnesium per 10 g)
Which can make fat-burning amount about double, drinking 3 cups of coffee or green tea a day?
Drinking 3 cups of coffee a day makes fat-burning amount about double.
Chlorogenic acid contained in coffee suppresses the absorption of sugar and promotes the metabolism of fat.
Caffeine activates a type of enzyme called Lipase, which breaks down fat.
The effect of these two substances promotes fat-burning amount.
Which increases fat-burning amount, drinking iced coffee before exercise or after exercise?
Drinking iced coffee before exercise can be expected to increase fat-burning amount.
Chlorogenic acid and caffeine start to show the effect about 30 minutes after drinking coffee and the effect reaches a peak in 3 hours. That is why drinking coffee before exercise is more effective to burn fat.
How about green tea?
According to a research in UCLA, the metabolism of rats that were given green tea extract increased and the intestinal bacteria that gain weight turned into the ones that lose weight.
The effect of vinegar that makes our body healthy is brought by acetic acid contained in vinegar.
1. Vinegar decreases visceral fat
Vinegar prevents synthesis of fat and promotes breakdown of fat.
2. Vinegar lowers blood pressure
Vinegar controls the function of hormone which is related to elevate blood pressure.
3. Vinegar suppresses the elevation of blood sugar
How much vinegar should we take a day to enjoy the above effects of vinegar?
1 table spoon per day (about 15 ml)
There is a caution that you need to keep taking vinegar every day. If you stop taking vinegar, improved numbers return to the original numbers.
Which vinegar should we choose?
There are various kinds of vinegars such as rice vinegar, brown rice vinegar, balsamic vinegar, apple vinegar and others.
Vinegars are roughly divided into 2 types. One is grain vinegar made from grains such as rice, wheat, soy beans, corns and others, and another is fruit vinegar made from fruits such as apples, grapes, oranges, persimmons and others. But the amount of acetic acid contained in these vinegars are almost the same, so you can choose whichever you like to take.
When you cook some soup, you can add vinegar. Vinegar doesn’t disappear even if it is boiled because the boiling point of vinegar is 118 degrees C while the boiling point of water is 100 degrees C.
When you eat fried food, it is good to pour vinegar because vinegar softens greasiness by making the particle of oil smaller.
Miscellaneous good things of vinegar
Vinegar is only seasoning that is not related to diabetes and salt.
Vinegar is good for all three harms to our health that are hypertension, hyperlipemia and hyperglycemia.
Vinegar is categorized as medicine in Chinese herbs. When Chinese herb is taken together with vinegar diluted by 5 times the amount of water, the effect of the Chinese herb can be heightened.
If you eat something seasoned with vinegar before a meal, vinegar suppresses the elevation of blood sugar, leading to the prevention of weight gain.
To people who don’t like vinegar
It is recommended to take Apple cider vinegar because the taste is softer than other vinegar. But actually the sourness of apple cider vinegar is stronger than other grain vinegar. Apple cider vinegar contains apple acid that is used to add sour taste to soft drinks and snacks. Apple acid helps apple vinegar taste softer.
Apple cider vinegar contains apple polyphenol that has strong antioxidant effect and is expected to have the effects of antiaging, burning of fat and beautifying the skin.
Apple cider vinegar contain potassium that has the function to expel extra salt from the body.
There must be a lot of people who refrain from snacks because they don’t want to gain weight. If you pay attention to SOMETHING, it is possible that you don’t gain weight even if you eat snacks.
Our body has a rhythm. We sleep at night, wake up in the morning and carry out activities in the daytime. Without taking meals in accordance with the rhythm, we can’t maintain our health. It is called Time Nutrition Science.
The way not to gain weight with eating snacks is paying attention to the time you eat snacks.
Our body is equipped with Biological Clock that an innate mechanism of the body that regulates its rhythmic and periodic cycles, as that of sleeping and waking. Using this mechanism, you don’t gain weight if you eat meals at the time when is hard to gain weight.
In the field of Time Nutrition Science, a substance is attracting attention. The substance is Bmal 1 that is a type of protein. By the action of Bmal 1, fat is made synthetically from the energy of food. The action of Baml 1 gradually increases from 4 pm and the peak time is midnight and the action gradually decreases in the morning.
People consume the energy by the activities in the daytime and try to store the energy during the night to do activities the next day. Bmal 1 controls this mechanism. Bmal 1 starts to be active at 4 pm and the activity peaks late at night. On the other hand, Bmal 1 is not active around noon time. Therefore, if you eat snacks between 10 am and 3 pm, you are unlikely to gain weight.
There is an experiment about the relationship between time to eat and weight gain.
Which do you think easily gains weight?
33 female college students ate 3 meals a day which had 500 kcal per meal according to the following time schedule.
Morning Type: 7 AM, 1 PM, 7 PM
Evening Type: 1 PM, 7 PM, 1 AM
As a result, the generated energies with the meals at 1 PM and 7 PM were almost the same, but the generated energy with the meal at 7 AM was 4 times more than the one at 1 AM (Fig. 1and 2).
This means that 3 quarters which was not generated as energy (heat) became fat. Even if you have same meals, if you have it in the morning, it becomes your energy, but if you have it at midnight, it becomes fat.
By the action of Bmal 1, the meal taken late at night easily becomes fat.
When you want to eat snacks, eat them between 10 am and 3 pm if you don’t want to gain weight.
The cause of rebound weight-gain is that the brain turns on the switch for Energy Saving Mode.
The energy stored in the body becomes short, the brain turns on the switch for energy saving mode to enable the body to live with small energy so that the body doesn’t need to burn fat very much.
The energy saving mode is switched on when more than 5 % of weight decreases within a month.
What happens when the energy saving mode is switched on?
Small energy is enough for the body so it is not necessary to use surplus fat as energy, resulting in not losing weight.
Once the energy saving mode is switched on, it doesn’t go back to normal state for about 1 month.
So even if the amount you eat go back to the original, you gain weight.
This is rebound weight-gain.
How can we prevent the energy saving mode?
When we feel sense of fullness, we don’t turn on the switch of the energy saving mode.
So how to prevent the energy saving mode is chewing a gum 15 minutes before a meal.
When we chew something, histamine is secreted in 15 to 20 minutes and it stimulates a part of the brain related to sense of fullness.
Another way to get sense of fullness is using small plates and cups. Even if the food has the same amount, the food looks larger on a smaller plate. It is called Delboeuf illusion.
Surgical removal of the stomach usually makes you lose weight.
Why does even a partial removal of the stomach make you lose weight?
Because the stomach becomes smaller so the amount able to eat decreases?
The true reason is that hormone secreting from the stomach, which raises appetite, decreased.
The hormone is Ghrelin.
When ghrelin is secreted, appetite increases by stimulating the feeding center in the brain.
How can we suppress the secretion of ghrelin without removing the stomach?
7-8 hours’ sleep makes hardest to secrete ghrelin.
If you sleep less, the secretion of ghrelin increases.
Less than 4 hours’ sleep increases the obesity rate by 73 %, compared to 7-9 hours’ sleep (according to the research of Columbia University in 2005).
To lose weight using the mechanism of the stomach, please sleep for 7-8 hours.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.