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Test Your Gut Health
Is Your Gut in Sub-Health?
○ Frequently skip breakfast
○ Love heavy meat dishes, rarely eat vegetables and fruits
○ Enjoy coffee and carbonated drinks
◇ Noticeable bad breath and body odor
◇ Rough skin, troubled by acne
◇ Only have a bowel movement every two to three days
☆ Sit all day, calves and ankles easily swell in the afternoon
☆ Have belly fat
☆ Often feel mentally and physically drained
To develop a slimming, detoxifying physique, you must at least do the following four things. First, develop good eating habits. You must eat every 4-6 hours, except when sleeping. Second, consume adequate water and fiber. Intake 25g of fiber and 1200ml of water daily. Foods rich in fiber include sweet potatoes, celery, leeks, carrots, whole grains, apples, and pears. Generally, it is recommended that adults with light physical activity in a temperate climate drink at least 1200ml (about 6 cups) of water daily. When it's hot or you engage in strenuous daily work or exercise, you lose more water through sweat and need to supplement extra water, considering adding light salt water. For gut health, suitable beverages include plain water, light tea, light coffee, and mineral water. Strong tea, strong coffee, and sports drinks are not considered water. Unsweetened coffee and tea can be counted as water. Third, engage in upright exercise regularly, such as walking and jogging. It is recommended to walk 6,000 steps daily, which is equivalent to one hour of walking. You can distribute it evenly, 15-20 minutes in the morning, noon, and evening. Fourth, perform appropriate abdominal massage and develop the habit of massaging your abdomen clockwise regularly.
NO.1 You have the most ◇
POINT: Short-term fasting to reshape a detoxifying physique
You may have been troubled by constipation, so now start a thorough intestinal cleansing plan for yourself. It takes about a week to completely eliminate toxins from your body. You don't need to go to a specialized colon cleansing center; you can do a major cleanse for your intestines at home with DIY detox drinks and detox recipes. Since the body can be weak during the initial fast, it's recommended to start on a rest day. The banana-soy milk fasting method listed below is also a popular weight-loss method in Japan.
Saturday, Sunday: Fasting Days
For two days, eat nothing. Drink one cup of detox drink in the morning, noon, and evening. The rest of the time, drink plenty of mineral water rich in magnesium ions to aid detoxification.
DIY Detox Drink: Blend one banana and 200ml of soy milk in a blender to make a detox drink rich in dietary fiber.
Monday, Tuesday, Wednesday, Thursday: Reduced-Eating Days
Start eating on the third day. Drink a fasting drink in the morning, have staple food and vegetables for lunch, and have a dinner rich in dietary fiber in the evening.
Friday: Recovery Day
On the seventh day, start eating three meals with staple food and continue to eat a diet rich in plant fiber. After a week of effort, your intestinal burden will be relieved, your metabolism will speed up, and you will become a detoxifying physique that is less prone to weight gain. Your stomach will also shrink due to the fasting, so you will feel full after eating a small amount.
NO.2 You have the most ☆
POINT: Strengthen abdominal rectus muscles to boost intestinal motility and develop the habit of abdominal exercises
Beautiful abdominal muscles are the key to a slim figure and can also enhance intestinal motility. The following simple exercises can be done before bedtime and are very suitable if you lack exercise.
Knee-bending exercise: Lie on your back, bend your knees, and support your weight with your shoulders and the back of your legs. Lift your waist. Do this slowly and repeatedly about 5 times.
Leg-lifting exercise: Lie on your back with your legs straight. Lift both legs to a height of 15-30cm from the floor and hold for about 10 seconds. Repeat about 5 times.
Sit-ups: Lie on your back, use your abdominal muscles to lift your head, and hold this position for about 10 seconds. Repeat about 5 times.
NO.3 You have the most ○
POINT: Immediately change your dietary structure
Unhealthy eating habits are slowly eroding your health. Eat the foods listed below to help you avoid becoming an obese person with high blood pressure, high blood sugar, and high cholesterol.
Whole grain staples: Eat whole grains rich in plant fiber and low in calories daily, such as brown rice, buckwheat, corn, and oats.
Vegetable main dishes: Seasonal vegetables and beans are beneficial for intestinal detoxification and can be eaten frequently.
Mildly spicy dishes: Spicy seasonings like chili peppers, garlic, and ginger can appropriately stimulate the intestines. Choosing mildly spicy recipes can unknowingly boost your metabolism.