Adults brushed a lot of posts today saying that Park Min-young's face began to collapse -
Click on the post and take a look at it, it feels like the opposite operation.
This state is not so much a collapse as a thin one, right? And it is also related to the shooting angle
The online debate is also a tug-of-war between the two sides.
Think the state is down
Feel no problem
So the adults turned over the state exposed during the remake - there is really no big problem.
People are 36 years old this year, not 26 years old, this level should obviously be exaggerated!
In particular, this figure is kept thin and has the degree to which it can be used directly as wallpaper when losing weight.
When I photographed Kim's secretary before, Park Min-young also went out of the circle because of her figure.
At that time, the interview also said that a lot of efforts were made to lose weight.
South Korean stars don't talk about anything else, and they really haven't lost much in terms of controlling their mouths.
The adult looked down at the abdomen that was not easy to flatten, less than a week away from the New Year, and estimated that the eight-pack abs would be nine or nine to one.
No way, eat too much...
Is there any way to control appetite?
Sometimes the human body is really weird – either the stomach hurts, but you still want to eat.
Either hungry but not at all hungry.
What exactly regulates appetite? How can I suppress or increase my appetite?
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Appetite-controlling "hormones"
Before you start, clarify a concept with your classmates - appetite and hunger are two different things. "Wanting to eat" and "hungry" are driven by different hormones, and even appetite for what kind of food — sweet, spicy, salty — is influenced by different hormones. So we will have the completely contradictory situation of "full but still want to eat" or "hungry but don't want to eat anything", which is very normal, and it is the fault of the hormones.
Let's start with hunger. Whether we want to eat food or not is determined by the feeling of fullness and hunger caused by the stomach and intestines.
Among them, the hunger hormone (ghrelin) plays an important regulatory role in the intake of food and the emptying of the stomach.
Figure | "Hunger Hormones and Energy Metabolism"
Some people also call it ghrelin because it is found from stomach tissue. In short, it is a hormone that promotes your "hunger" and "eating".
In contrast, there is also a hormone that tells you "full" and "I don't want to eat anything", which has a name that gives dreams, called Leptin. Leptin is mainly produced from adipose tissue, which has the effect of suppressing appetite, increasing consumption, reducing fat and reducing weight - after listening to it, you want to immediately inject a tube of leptin into the body.
Figure | "Leptin, Leptin Receptors and Obesity"
Of course, this thing is not so simple, let's talk about it below. In addition to the hormones of "eating or not eating" in these two supervisors, there are also a large number of participants in the "what do you want to eat?" "Do you really want to eat or do you want to eat?" hormones such as complex eating processes.
For example, stress-induced glucocorticoids can make people want to eat more foods that are high in sugar and fat or spicy.
Figure | Why Stress Leads to Increased Eating: A Regulated Chain-Based Mediation Model
It also inhibits the secretion of leptin, so that people can not eat it and can not be satisfied. This is why I want to eat as soon as I am stressed, but the more I eat, the more stressful it becomes. Sugar stimulates dopamine secretion, which in turn makes people want to eat more sugar. Sometimes you feel like you don't have an appetite after basking in the sun, because Serotonin rises and suppresses appetite.
Figure | "Clinical Effects of Serotonergic"
All in all, there are so many hormones that can influence a person's eating choices that can be called a top priority.
But generally we only talk about hunger hormones and leptin, mainly because they are easy to target. So what are the effects of these two hormones that one lets eat and one who does not let eat?
What are the influences of "hungry" and "not hungry"?
# Leptin
In addition to suppressing appetite, leptin is also involved in a lot of metabolism, such as the decomposition and synthesis of fats that everyone is interested in, insulin release, glucose production, etc.
So what will affect the secretion of leptin?
Circadian rhythm changes The peak period of leptin secretion is from 8 p.m. to 3 a.m., but its secretion is attenuated by the weakening of circadian rhythm changes.
Figure | "Research Progress on Leptin and Leptin Resistance"
For example, if you fall asleep between 8 p.m. and 3 a.m., leptin secretion will be normal. But if you stay up late and don't sleep well, the secretion of leptin will weaken and you will become easily hungry.
This also explains why the number of food broadcasts and the order volume of takeaway software in the middle of the night will increase significantly.
At different levels of exercise, adipose tissue reacts to neuroendocrine changes, which affect leptin levels. This influence is in turn limited by the intensity of exercise and the time of exercise.
Figure | "Leptin and Its Receptors and Movement"
Generally speaking, aerobic exercise will reduce the level of leptin. For example, a walk after a meal will reduce the feeling of fullness in the stomach. However, if it is strength training, it has little effect on changes in leptin levels.
Cold temperatures reduce the secretion of leptin, which in turn promotes the secretion of leptin.
Figure | "Leptin and Leptin Resistance"
This can also be observed from life, such as being hungry in winter and not wanting to eat in summer. After soaking in the pool for a while, you will want to eat something hot, but when you come out in the hot spring, you will not be hungry, and you will only feel that the four are empty.
Didn't leptin resistance mention a problem above - if the effect of leptin on suppressing appetite and reducing weight is so obvious, can you directly inject a tube of leptin? The answer is: Dab.
Do students know who has the highest levels of leptin in their bodies? - It's the obese population.
They generally have the characteristics of high leptin blood, such a high leptin, but can not play a role in weight loss, because of the production of leptin resistance.
The causes of leptin resistance are complex and are related to multiple molecular mechanisms
It can be simply understood that excessive secretion of leptin will cause the body to be insensitive or unresponsive to it, but will cause a decrease in consumption and promote obesity.
Figure | "Leptin Receptors and Their Relationship with Obesity"
In other words, the fatter the person, the less likely it is to feel full, because the perception of leptin has decreased.
# Hunger hormone Hunger hormone also regulates exercise, but only inhibits energy expenditure and exercise. It also affects fat synthesis. In animal experiments, without changing the amount of food eaten, injecting hunger hormones can lead to weight gain and obesity – isn't that unreasonable?
Therefore, the existing research direction is to achieve weight loss by inhibiting hunger hormones.
For example, mentioned yesterday
Smeglutide inhibits appetite by influencing the secretion of glucagon-like peptide-1. In addition to this, there are a number of factors that can affect hunger hormones:
Glucose concentration is one of the important factors in regulating hunger hormones, when glucose concentrations are high, the secretion of hunger hormones will decrease, and when glucose concentrations are low, it will increase significantly.
Figure | "Research Progress on the Regulation Mechanism of Gastric Ghrelin Secretion"
Glucose is widely found in sweets, fruits, and starchy foods, and you can quickly feel full when you eat them when you're hungry.
So sometimes we feel that although we have only eaten an apple or a cake, we are no longer hungry, but this feeling of fullness does not last long.
The types of foods ingested show you a graph of experimental data on the effects of carbohydrates, lipids, and proteins on hunger hormones. It can be seen that when carbohydrates are just ingested, its effect on inhibiting hunger hormone is most obvious, but it is also the fastest increase in hunger hormone after 240 minutes (4 hours). Proteins and lipids have a longer inhibition of hunger hormones, approaching the critical line after 6 hours.
图｜《Acyl and Total Ghrelin Are Suppressed Strongly by Ingested Proteins, Weakly by Lipids, and Biphasically by Carbohydrates》
Leptin
Leptin is the half antagonist hormone of hunger hormone, and the higher the content of leptin, the lower the content of hunger hormone.
Ways to control appetite
Based on the above influencing factors, we can summarize some ways to adjust appetite: # Suppress appetite
Increase strength training
Strength training does not fluctuate too much about leptin and can also stimulate glycogen in the liver to convert into glucose to restore glucose consumption in the blood.
That is to say, it can not only produce consumption, but also do not have to worry too much about overeating after exercise, and ensure that appetite is maintained at a relatively stable level.
Although the effect of these two immediately reducing hunger hormones is not as fast as that of carbs, it is better than it lasts.
In addition, you can also consume more nutrients, which can stimulate a sense of fullness faster, and it is better to eat more vegetables. Because the caloric and nutrient content of food intake also has an impact on the level of hunger hormones.
Prolong the feeding time to more than 15 minutes before eating, and the hunger hormone peaks and decreases after eating. This is because hormone secretion from leptin and surrounding organs suppresses the hunger hormone and produces a feeling of fullness.
Figure | "Relationship between Ghrelin and Glycolipid Metabolism, Energy Balance and Obesity"
However, it takes time to secrete hormones, and crossing the blood-brain barrier to affect the brain is also an expeditionary road, so try to prolong your eating time as much as possible, chew and swallow slowly, and better perceive your appetite.
# Increase appetite
A very common reason for treating inflammation of the stomach without appetite is being affected by inflammation in the stomach. Studies have found that leptin on the gastric mucosa of patients with gastritis is significantly increased, and leptin has the function of inhibiting gastric acid secretion.
Therefore, gastritis patients will be less likely to feel hungry than ordinary people, and the desire to eat is relatively low.
Figure | "Expression and Signal Transduction of Gastric Mucosal Leptin and Leptin Receptors"
Aerobic exercise is different from strength training, which can reduce leptin and increase the desire to eat.
If you don't want to eat, try jogging or walking.
To take an extreme example, an athlete who runs a marathon can have 32% lower levels of leptin in their bodies.
Get enough sleep and eat three meals regularly though that sounds like a famous nonsense.
In fact, it contains three points that affect hormone secretion, one is the above-mentioned late staying up, and the abnormal circadian rhythm will affect the balance of leptin and hunger hormones. The second is overwork, which can also affect appetite. Some students may have experienced the kind of work to forget to eat, or work overtime to the point of no appetite, right?
Finally, both leptin and hunger hormones change with eating.
Arbitrarily changing the three-meal rule, two meals a day, one meal a day or fasting, will have an impact on hormone secretion.
Vitamin B vitamin B is involved in the metabolic process of sugar, fat, protein and many other substances in the body, and appropriate supplementation also has a role in improving gastrointestinal function and promoting appetite.
Animal offal, fish, beans are rich in B vitamins, you can also eat some bananas, grapes and other fresh fruits.
Spring Festival hard currency sugar oranges also have a little vitamin B2, only a little.