tag:blogger.com,1999:blog-78191615266918112972024-03-14T03:34:47.461+09:00東京世田谷 桜新町のパーソナルトレーニング・ストレッチ専門店 NOBASHIYA+(ノバシヤプラス)ブログ東京世田谷 桜新町のパーソナルトレーニング・ストレッチ専門店
NOBASHIYA+(ノバシヤプラス)スタッフブログです。
肩こりや腰痛、身体のゆがみやダイエットなど、お客さまの目的にあったパーソナルトレーニングをご提案をいたします。NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.comBlogger203125tag:blogger.com,1999:blog-7819161526691811297.post-20563699295361304122018-09-21T15:18:00.002+09:002018-09-21T15:18:42.854+09:00トライアルキャンペーン‼<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-size: large;">こんにちは!!</span></div>
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<span style="font-size: large;">NOBASHIYA+スタッフの関口です!</span></div>
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<span style="font-size: large;">本日はNOBASHIYA+で行われている</span></div>
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<span style="color: blue; font-size: large;"><b>トライアルトレーニングキャンペーン</b></span><span style="font-size: large;">のお知らせです!</span><b></b></div>
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今話題のパーソナルトレーニングが期間限定</div>
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<span style="font-size: x-large;"><b>5,000円<span style="font-size: large;">で体験できます!</span></b></span></div>
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さらに…</div>
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<b><u><span style="background-color: #ffd966; font-size: large;">当日月謝制でご入会いただくと</span></u></b></div>
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<span style="font-size: x-large;"></span><b></b><u></u><i></i><i></i><span style="background-color: yellow;"></span><span style="background-color: black;"></span><span style="background-color: #ffd966;"></span><span style="font-size: large;"></span><br /></div>
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<span style="font-size: xx-small;"></span> トライアル料金<u>5,000円</u>、入会金<u>15,000円</u>のところ</div>
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<b><span style="font-size: x-large;"><span style="font-size: large;">トライアル料金、入会金が</span></span></b></div>
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<b><span style="color: red; font-size: x-large;"><u>0円</u></span><span style="font-size: x-large;"><span style="font-size: large;"><span style="color: red;">になります!!</span></span></span></b></div>
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<span style="font-size: large;">ご新規限定のキャンペーンになりますが</span></div>
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<span style="font-size: large;">この秋から</span></div>
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<span style="color: black; font-size: large;"><b><u>ダイエット行いたい方</u></b></span></div>
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<span style="color: black; font-size: large;"><b><u>運動習慣を付けたい方 </u></b></span></div>
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<span style="color: black; font-size: large;"><b><u>姿勢改善をしたい方</u></b></span></div>
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<span style="font-size: large;"><b></b><u></u><u></u><span style="color: black;"></span><br /></span></div>
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<span style="font-size: large;">そんなことを思ったら今がチャンスです!</span></div>
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<span style="font-size: large;">我々スタッフが皆様のお悩みを解決に導きます!!</span></div>
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<span style="background-color: #ffd966; color: black; font-size: large;"><u><b>2018年10月14日</b></u></span><span style="font-size: large;">までの期間限定のキャンペーンに</span></div>
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<span style="font-size: large;">なりますお早めにお申し込みお待ちしております!!</span></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"></span><b></b><b></b></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><br /></span> </div>
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<span style="color: black;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="s1"><span class="s1"><strong><strong>NOBASHIYA+</strong></strong></span></span></span></span></span></span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b>その他</b></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"></span><span style="color: #001000;"></span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<b><u>パーソナルトレーニング</u></b></div>
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<b><u>ストレッチ&ボディケア60分コース</u></b></div>
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<b></b><u></u><br /></div>
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<span style="color: black;"><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif;"><strong>インターネット予約受付対応</strong></span></span></span></span></span><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><br /></span></span></span></div>
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<span style="color: black;"><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"></span><br /></span></div>
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<h2 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
⇒<a href="https://plus.nobashiya.jp/cgi-def/admin/C-101/trial-form-v4/index.html" target="_blank">体験予約</a>⇐</h2>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"></span></span></span></span><span style="font-size: large;"></span><span style="font-size: large;"></span><br /></span> </div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"></span></span></span></span></span><br /></div>
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<span style="color: black;"><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><strong>::::::::::::::::::::::::::::::::::::::::::::</strong></span></span></span></span></span><strong> </strong></span></span></span></span></span></span></span></div>
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<span style="color: black;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span></div>
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<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<b></b><span style="font-family: "ms pゴシック";"></span><b></b><span style="font-family: "ms pゴシック";"></span><b></b><span style="font-family: "ms pゴシック";"></span><b></b><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><b></b><span style="color: orange;"></span><b></b><span style="color: black;"></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-89534338661077561082018-07-25T18:28:00.000+09:002018-07-25T18:28:36.961+09:00緊急告知<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>NOBASHIYA+ブログをご覧の皆様</b></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
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<span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"></span></span><b></b><br /></div>
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<span style="font-size: large;"></span><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b>パーソナルトレーニングとパートナーストレッチのご案内をしております</b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-size: large;"><b>世田谷区桜新町駅から徒歩2分ビル2F</b></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: ms pゴシック;"><b></b><span style="font-size: large;"></span><br /></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black; font-size: large;"><b>NOBASHIYA+</b></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><b>スタッフ<span style="color: black;">菊地</span>です!</b></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><b><br /></b></span></span></span></span></span></span></span></span></div>
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<b><span style="font-family: "ms pゴシック";">本日は告知ブログを投稿させていただきます。</span></b></div>
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<b><span style="font-family: "ms pゴシック";"><br /></span></b></div>
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<b><span style="font-family: "ms pゴシック";">NOBASHIYA+</span></b></div>
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<b><span style="font-family: "ms pゴシック";"><br /></span></b></div>
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<span style="font-family: "ms pゴシック";"><b>ストレッチ&ボディケア40コース 4,600円が</b></span></div>
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<b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: "ms pゴシック"; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">7月27日(金)~8月10日(金)まで</span></b></div>
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<b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: "ms pゴシック"; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;" /></span></b></div>
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<span style="color: red; font-size: large;">40%OFF 2,760円</span></div>
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でご利用いただけます!</div>
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さらに</div>
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当日ストレッチ&ボディケア用の回数券をご購入いただいた方は</div>
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回数券が<span style="color: lime;">10%OFF</span>となります!!</div>
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<b><span style="font-size: large;">5回券31,500円⇒</span><span style="color: orange; font-size: large;">28,350円</span></b></div>
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<b><span style="font-size: large;">10回券60,000円⇒</span><span style="color: orange; font-size: large;">54,000円</span></b></div>
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<b><span style="font-size: large;">20回券110,000円⇒</span><span style="color: orange; font-size: large;">99,000円</span></b></div>
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<b><span style="color: orange; font-size: large;"><br /></span></b></div>
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<span style="color: black;">連日の猛暑で、カラダのだるさが思うようにとれない方は</span></div>
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<span style="color: black;">是非、NOBASHIYA+のストレッチ&ボディケアをご利用くださいm(_ _)m</span><br />
<span style="color: black;"><br /></span>
<span style="color: black;">こちらのコースは電話予約のみの受付となります。</span><br />
<span style="color: black; font-size: large;">03-5799-6833</span><br />
<span style="color: black;"><span style="font-size: large;"></span><br /></span>
<span style="color: black;"><div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><b><br /></b></span></span></span></span></span></span></span>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="s1"><span class="s1"><strong><strong>NOBASHIYA+</strong></strong></span></span></span></span></span></span></div>
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<b>その他</b></div>
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<b><u>パーソナルトレーニング</u></b></div>
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<b><u>ストレッチ&ボディケア60分コース</u></b></div>
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<b></b><u></u><br /></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif;"><strong>インターネット予約受付対応</strong></span></span></span></span></span><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><br /></span></span></div>
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<span style="color: black;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span></div>
<b></b><span style="font-family: "ms pゴシック";"></span><b></b><span style="font-family: "ms pゴシック";"></span><b></b><span style="font-family: "ms pゴシック";"></span><b></b><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><b></b><span style="color: orange;"></span><b></b><span style="color: black;"></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-8567337801640120932018-06-29T18:03:00.000+09:002018-06-29T18:03:10.133+09:00夏こそビタミンを!これだけは摂っておきたい栄養素について<span style="font-family: MS Pゴシック;"></span><br />
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本日29日に気象庁から『梅雨明けしたとみられる』と発表がありました<br />
もうすぐ夏がきますね</div>
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先週お話した夏の暑い時期に起こる夏バテとその対策について<br />
の続きを話していきます<br />
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<span style="background-color: orange; font-size: large;"><b>夏バテの原因</b></span><span style="background-color: white;">と</span>は<br />
<u><span style="background-color: orange; font-size: large;">温度差による身体の不調(自律神経の乱れ)</span></u>になります<br />
その対策として先週いくつか紹介しましたが、今回も1つ紹介します<br />
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それがタイトルにもある<br />
<strong><span style="font-size: large;">『<span style="font-size: x-large;">ビタミン</span>』</span></strong>です<br />
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ビタミンといっても全部で13種類ありますが<br />
その中でも重要なのがビタミンBとビタミンCの2つになります<br />
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何故必要なのか、<br />
またどのような食品に含まれているのかを説明していきます<br />
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<a href="https://2.bp.blogspot.com/-e2EWhkZCw6A/WzXw65sDRmI/AAAAAAAACuo/uOX-PNK_CAINhLLgC7pOWs7nPb3ICKfQwCLcBGAs/s1600/retina_pixta_23168844_S.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="640" height="266" src="https://2.bp.blogspot.com/-e2EWhkZCw6A/WzXw65sDRmI/AAAAAAAACuo/uOX-PNK_CAINhLLgC7pOWs7nPb3ICKfQwCLcBGAs/s400/retina_pixta_23168844_S.jpg" width="400" /></a></div>
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<b><span style="font-size: x-large;">ビタミンB</span></b><br />
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ビタミンBは8種類で構成されるビタミン群のうち<br />
特に重要なのがに<span style="background-color: lime; font-size: large;">B1</span>になります<br />
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<span style="background-color: cyan; color: black; font-size: large;"><u>炭水化物の中の糖質の代謝</u></span>を行う時に必要になるので<br />
気温が暑い事によるストレスなどによって減少してしまいます<br />
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またB1が不足してしまうと<span style="background-color: cyan; font-size: large;"><u>倦怠期</u></span>や<span style="background-color: cyan; font-size: large;"><u>食欲不振</u></span>になります<br />
<span style="color: #005000; font-family: "myfont" , "メイリオ" , "meiryo" , "ヒラギノ角ゴ pro w3" , "hiragino kaku gothic pro" , "osaka" , "ms pゴシック" , "ms pgothic" , "arial" , "helvetica" , sans-serif;"></span><br />
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B1を多く含んでいる食品は<b><span style="background-color: white; font-size: x-large;">お米</span></b>と<b><span style="font-size: x-large;">豚肉</span></b>になります</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
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またB1は<span style="background-color: cyan; font-size: large;"><u>食欲を増す効果</u></span>もありますので夏はたくさん摂っておくべきですね<br />
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<b><span style="font-size: x-large;">ビタミンC</span></b><br />
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<a href="https://3.bp.blogspot.com/-LcwNYNzdHWE/WzXyICoTcuI/AAAAAAAACu4/WPBHkjTWi70t2oSSe1wjE6uA-8qnR2RmQCLcBGAs/s1600/%25E3%2583%2593%25E3%2582%25BF%25E3%2583%259F%25E3%2583%25B3C.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="224" data-original-width="224" height="400" src="https://3.bp.blogspot.com/-LcwNYNzdHWE/WzXyICoTcuI/AAAAAAAACu4/WPBHkjTWi70t2oSSe1wjE6uA-8qnR2RmQCLcBGAs/s400/%25E3%2583%2593%25E3%2582%25BF%25E3%2583%259F%25E3%2583%25B3C.jpg" width="400" /></a></div>
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ビタミンCは夏場の気温が高いことにより<br />
<span style="background-color: cyan; color: black; font-size: large;"><u>睡眠不足</u></span>が起こり、<span style="background-color: cyan; font-size: large;"><u>ストレスを感じる</u></span>と消費されてしまします<br />
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ビタミンCを多く含む食品は<br />
果物や野菜、イモ類になります<br />
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とくに有名なのが<b><span style="font-size: large;">レモン</span></b>や<i><b><span style="font-size: large;">ピーマン</span></b></i>ですね<br />
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またビタミンCは<u><span style="background-color: cyan; font-size: large;">免疫</span></u>に対して重要なビタミンですので</div>
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夏バテなどで体調を崩しやすいので、多くとっておくべきですね</div>
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大切なビタミンB1・Cの2種類を紹介しました<br />
<b>これだけを摂取すればいいのではなく、<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">ビタミンB1・Cを含む食事を</span></b><br />
<b>バランス良く摂取することが大切ですね</b><br />
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次回もお楽しみに😊<br />
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NOBASHIYA+ 高森<br />
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<span style="font-family: ms 明朝;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span></div>
<span style="font-family: MS Pゴシック;"></span><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-27752220333491534552018-06-22T16:07:00.001+09:002018-06-22T16:07:43.996+09:00この時期は特に<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
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<u><span style="color: #000120;"></span></u><br /></div>
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6月も後半に入りましたね!<br />
昨日は雨が降ったり、今日は晴れたり天気が不安定ですね</div>
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やはり梅雨の季節になると雨の日が続くことによって、<br />
調子がよくなかったり、体調を崩したり</div>
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してしまっている方も多いのではないのでしょうか。</div>
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これは雨が降ることの気温の変化による<b><span style="background-color: cyan; font-size: large;">自律神経の乱れ</span></b>が原因になります</div>
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今回はその自律神経の乱れからくる体調の不調やその対策についてお話します。</div>
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<b><span style="font-size: x-large;">梅雨とは</span></b><br />
<b><span style="font-size: x-large;"><br /></span></b></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></span></span></span></span></span></span>
<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></span></span></span></span></span></span>
<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></span></span></span></span></span></span>
<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Wikipediaによると</span></span></span></span></span></span></span></span></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><br /></span></span></span></span></span></span></span></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><b><span style="color: #222222; font-size: xx-small;">梅雨</span></b></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; color: #222222; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">(つゆ、ばいう)は、</span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="background-color: transparent; display: inline; float: none; font-family: "arial" , "helvetica" , sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">北海道</span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="color: black;"><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">と</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">小笠原諸島</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">を除く</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">日本</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">、</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">朝鮮半島南部</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">、</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">中国</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">の南部から</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">長江流域</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">にかけての沿海部、および</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">台湾</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">など、</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">東アジア</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">の広範囲においてみられる特有の</span><span style="background-color: transparent; display: inline; float: none; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">気象現象</span><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">で、5月から7月にかけて毎年めぐって来る</span></span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="color: black;">曇り<span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">や</span></span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="color: black;">雨</span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="color: black;"><span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">の多い期間のこと。</span></span></span></span></span></span></span></span></span><span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><span style="color: black;">雨季<span style="background-color: transparent; display: inline; float: none; font-family: sans-serif; font-size: 15.13px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">の一種である</span></span></span></span></span></span></span></span></span></div>
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とされています</div>
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<span style="background-color: transparent; color: #222222; display: inline; float: none; font-family: sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 24.2px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">要するに<u><b><span style="background-color: cyan;">5月から7月にあたる曇りや雨の多い期間</span></b></u>のことを梅雨といいます</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
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<b><span style="font-size: x-large;">自律神経の乱れ</span></b></div>
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身体では<b><span style="background-color: cyan; font-size: large;">ホメオスタシス(恒常性)</span></b>という<br />
<u><b>体内の温度を一定に保つ作用</b></u>が働いています。</div>
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これは自律神経の働きによって起こります</div>
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暑くなったら汗をかいて体温を下げたり、<br />
寒くなったら身体を震わせて体温を上げるなどですね</div>
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梅雨は春から夏、季節の変わり目にくるものであり、<br />
その変化に身体が耐えられなくなって自律神経の乱れが起きてしまうのです。</div>
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<span style="font-size: x-large;"><b>よく起こる症状</b></span></div>
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大きく分けて4つの症状が起きます</div>
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<b>①体が重くてだるい</b><br />
頭痛、肩こり、めまい、耳鳴り、寝付けない、朝起きられない</div>
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<b>②食欲不振</b><br />
消化不良、下痢、便秘、吐き気、むくみ、新陳代謝の低下</div>
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③<strong style="background-attachment: scroll; background-clip: border-box; background-color: transparent; background-image: none; background-origin: padding-box; background-position-x: 0%; background-position-y: 0%; background-repeat: repeat; background-size: auto; border-bottom-color: rgb(51, 51, 51); border-bottom-style: none; border-bottom-width: 0px; border-image-outset: 0; border-image-repeat: stretch; border-image-slice: 100%; border-image-source: none; border-image-width: 1; border-left-color: rgb(51, 51, 51); border-left-style: none; border-left-width: 0px; border-right-color: rgb(51, 51, 51); border-right-style: none; border-right-width: 0px; border-top-color: rgb(51, 51, 51); border-top-style: none; border-top-width: 0px; box-sizing: border-box; font-size: 16px; font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: invert; outline-style: none; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">思考、集中力の低下</strong><br />
イライラしやすい、ダラダラしがち、焦りや不安感が高まる、気力の低下、性欲の低下</div>
<span style="background-color: transparent; color: #333333; display: inline; float: none; font-family: "ヒラギノ角ゴシック pro" , "hiragino kaku gothic pro" , , "yu gothic" , "yugothic" , "メイリオ" , "meiryo" , "osaka" , "ms pゴシック" , "ms pgothic" , sans-serif; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 20px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<b>④持病の悪化</b><br />
関節痛、神経痛、古傷が痛む、アレルギー発症など </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div>
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一見、気のせいや思い過ごしだと捉えてしまうことでも<br />
この時期の体調不良はこれに当てはまったりもします</div>
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<b><span style="font-size: x-large;">対策</span></b><br />
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<a href="https://4.bp.blogspot.com/-S0T3zlsORFU/Wyty0KXryaI/AAAAAAAACuY/L2FMbKU6RSk9gbBjgJGiIr268-NQQMETgCLcBGAs/s1600/ba46e_900_92e3a076f8cc39b004fe86f579399478.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="412" data-original-width="618" height="266" src="https://4.bp.blogspot.com/-S0T3zlsORFU/Wyty0KXryaI/AAAAAAAACuY/L2FMbKU6RSk9gbBjgJGiIr268-NQQMETgCLcBGAs/s400/ba46e_900_92e3a076f8cc39b004fe86f579399478.jpg" width="400" /></a></div>
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自律神経の乱れから来るこの時期の不調を治す、対策するためには<br />
3つの方法があります<br />
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1つは</div>
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<span style="background-color: cyan;">クーラーをなるべく使わない</span></h2>
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梅雨の季節・またその前後は暑かったりしますよね</div>
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それによりクーラーを使ってしまうことで、外との温度差が生まれてしまいます。</div>
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室内で涼しい状態な身体が暑い外に一歩出たら身体が温度変化に耐えられません</div>
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また、クーラーなどの寒い風を受け続けると毛穴が閉じ、汗をかかなくなってしまいます。</div>
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それらの影響は梅雨に入ったとしても<br />
自律神経の乱れを直さない限りずっと続いてしまいます<br />
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2つめに<br />
<b><span style="background-color: cyan; font-size: large;">暖かいお風呂に入る</span></b><br />
<b><span style="background-color: cyan; font-size: large;"><br /></span></b>
これはリラックス効果があります<br />
暖かいお風呂以外にもマッサージなどリラックス出来る事であれば構いません<br />
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自律神経の乱れを抑えるためにはリラックス(<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">副交感神経の分泌)</span>することが大切です<br />
また、暖かいお風呂に入ることで毛穴が広がり、代謝も上がります<br />
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最後は<br />
<b><span style="background-color: cyan; font-size: large;">睡眠をしっかりと取り、適度な運動を行う</span></b><br />
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睡眠を行うときも副交感神経の分泌が起こります<br />
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また、疲れた体を治すための栄養が身体に行き渡るためには<br />
睡眠がとても大切になってきます。<br />
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適度な運動に関してはストレス発散の際に分泌されるホルモン<br />
「セロトニン」が出ます<br />
これによって運動後の爽快感があります<br />
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また、このセロトニンが睡眠時にはメラトニンというホルモンに代わり、<br />
分泌量が多いと睡眠の質が上がるので適度な運動が必要ですね<br />
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この3つの対策はご自宅でも簡単に出来ますし、<br />
NOBASHIYA+に来ていただいても出来ます<br />
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<b><span style="background-color: #6fa8dc;">『適度な運動を行い、暖かいお風呂に入ってストレッチしてリラックスした後に</span></b><br />
<b><span style="background-color: #6fa8dc;">ぐっすりと寝る』</span></b><br />
<b></b><span style="background-color: red;"></span><span style="background-color: #e06666;"></span><span style="background-color: #6fa8dc;"></span><br />
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梅雨の時期にある体調不良、いわゆる自律神経の乱れが<br />
起きないように対策を行い、夏を迎えましょう!<br />
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次回もお楽しみに😊<br />
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NOBASHIYA+ 高森<br />
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<span style="font-family: ms 明朝;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span></div>
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-9944030714597749072018-06-14T13:45:00.000+09:002018-06-14T13:45:34.488+09:00睡眠に欠かせな【寝具】について<div>
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<span style="font-family: "ms pゴシック"; font-size: 24pt;"><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: "ms pゴシック"; font-size: 24pt;"><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"></span></span><br /></span></div>
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<span style="font-family: "ms pゴシック"; font-size: 24pt;"><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"></span></span><br /></span></div>
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<span style="font-family: "ms pゴシック"; font-size: 24pt;"><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"></span></span><br /></span><br />
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<span style="font-family: "ms pゴシック"; font-size: 24pt;"></span><span style="font-family: "ms pゴシック"; font-size: 24pt;"><span style="font-size: large;"></span><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span></div>
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<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: MS Pゴシック;"><strong>健康</strong>作りの<strong><span style="font-size: large;">3原則は<u><span style="color: red;"><span style="color: black;">①</span>運動<span style="color: black;">②</span>食事<span style="color: black;">③</span>睡眠</span></u></span></strong>です。</span></div>
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<span style="font-family: MS Pゴシック;">その中で一番疎かにしやすいのが<strong><span style="font-size: large;">③睡眠</span></strong>です・・・</span></div>
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<span style="font-family: MS Pゴシック; font-size: small;">本日は睡眠に欠かせない<strong><span style="font-size: large;">【寝具について】</span></strong>です!!!!</span><br />
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<a href="https://3.bp.blogspot.com/-KbKeBLqfW0Y/WyHxijWiLvI/AAAAAAAACto/8cfAwPO4N5YkZjY-M3OLEZE2pB6_k0lqACLcBGAs/s1600/0727_shingu_main.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="225" src="https://3.bp.blogspot.com/-KbKeBLqfW0Y/WyHxijWiLvI/AAAAAAAACto/8cfAwPO4N5YkZjY-M3OLEZE2pB6_k0lqACLcBGAs/s400/0727_shingu_main.jpg" width="400" /></a></div>
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<b><span style="font-family: "ms pゴシック"; font-size: 24pt;">寝具の条件</span></b></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">睡眠をとりまく環境を整えることは快眠のための必須条件です。寝床内環境をつくる寝具選びは、よく眠るために重要なポイントとなります。首や肩に無理のない枕・適度な硬さのベッドマットや敷き布団・フィット感のある掛け布団といったように、体への負担が少ない寝姿勢(寝相)を保つことができ、保温性と吸湿性・放湿性が良い寝具を選ぶとよいでしょう。</span><br />
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" 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<b><span style="font-family: "ms pゴシック"; font-size: 18pt;">よく眠るために必要な寝具の条件</span></b><br />
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">寝具には寝ているときの保温と良い寝相、つまり立ち姿勢に近く体への負担が少ない姿勢、を保つというふたつの大きな役割があります。私たちの体は体内時計の働きから眠ると体温が下がりますが、これは深い眠りを保つために体内から熱を出すためで発汗がおこっています。寝具はこの点を考え、吸湿性・放湿性が良く、保温性のよいことが第一条件になります。</span></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">とくに冬場の寒い季節は寝床内環境が重要になります。冬は予め毛布などで寝具内を温めておくと寝つきが良くなります。寝具が冷えていると、体温の放熱を抑えるために不自然な寝相になることがあります。寒さが厳しいときには、湯たんぽや電気毛布などで就寝前にあらかじめ寝床内を暖めておくと、眠りにつきやすくなります。個人差や季節によっても異なりますが、寝床内の温度は<span lang="EN-US">33℃</span>、湿度は<span lang="EN-US">50</span>%の状態が最適とされます。</span><br />
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<strong><span style="font-size: x-large;"><span lang="EN-US" style="font-family: "ms pゴシック"; font-size: 12pt;">1. </span><span style="font-family: "ms pゴシック"; font-size: 12pt;">快眠できる「枕」の高さとは</span></span></strong></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">自分の体型にあった枕の高さを知り、安定感のあるものを選ぶとよいでしょう。</span></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">具体的にはベッドマットや敷き布団と首の角度が約<span lang="EN-US">5</span>度になるのが理想的といわれています。頸部のすき間の深さは人によって異なりますが(一般に<span lang="EN-US">1-6cm</span>)、この深さに合った高さの枕を選ぶと首や肩への負担が少なく眠りやすいといわれています。頸部のすき間の深さに合わない枕(高すぎる又は低すぎる枕)を選ぶと、首や肩・胸の筋肉に負担がかかり、呼吸がしにくく寝心地がわるくなります。呼吸がしやすく、頭部をきちんと支えてくれるだけの弾性があって、発汗に備え吸湿性・放湿性のよい素材を選ぶことが大事です。枕は寝返りをして横向きになった場合も考える必要があります。肩先から側頭部全体を支えるだけの奥行きが必要です。</span></div>
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<strong><span style="font-size: large;"><span lang="EN-US" style="font-family: "ms pゴシック"; font-size: 12pt;">2. </span><span style="font-family: "ms pゴシック"; font-size: 12pt;">「ベッドマット・敷き布団」は適度に硬い方がよい</span></span></strong><br />
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">私たちの姿勢は、後頭部から首・胸にかけてと胸から腰にかけて、背骨が<span lang="EN-US">2</span>つの<span lang="EN-US">S</span>字カーブを描くようになっています。自然な立ち姿勢のときの腰部<span lang="EN-US">S</span>字カーブのすき間は<span lang="EN-US">4-6cm</span>ですが、寝た姿勢でいちばん体への負担が少ないのは、すき間が<span lang="EN-US">2</span>~<span lang="EN-US">3cm</span>のときです。</span></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">ベッドマットや敷き布団が柔らかすぎる場合には、腰部と胸部が深く沈みこんで<span lang="EN-US">S</span>字カーブのすき間が大きくなり、眠りにくいだけでなく腰痛の原因にもなります。
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">反対に硬すぎると骨があたり痛みを生じる、血流が妨げられるなど熟睡できなくなります。したがってベッドマットや敷き布団には適度な硬さが必要であることがいえます。<span lang="EN-US">2</span>つの<span lang="EN-US">S</span>字カーブをバランス良く支えられる、自分にとって楽で快適な寝相を保ちやすいものが良いといえます。</span></div>
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<span lang="EN-US" style="font-family: "ms pゴシック"; font-size: 12pt;"> <img height="161" 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" 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<strong><span style="font-size: large;"><span lang="EN-US" style="font-family: "ms pゴシック"; font-size: 12pt;">3. </span><span style="font-family: "ms pゴシック"; font-size: 12pt;">「掛け布団」は保温性、吸・放湿性とともにフィット感が必要</span></span></strong></div>
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<span style="font-family: "ms pゴシック"; font-size: 12pt;">睡眠中の私たちの体からは熱が奪われやすいため、過剰な放熱による低体温を防ぐこと、さらに寝ている間にかく汗を吸収して透過させる吸湿性・放湿性があることも掛け布団に必要な条件となります。また睡眠中の寝返りをしやすいように、軽くて体にフィット感のあるものがよいでしょう。</span><br />
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-44061331875044515032018-06-10T17:46:00.002+09:002018-06-13T12:24:48.918+09:00改めて<span style="font-family: MS Pゴシック;"></span><br />
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<span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>NOBASHIYA+ブログをご覧の皆様</b></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-size: large;"></span><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><b>パーソナルトレーニングとパートナーストレッチのご案内をしております</b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><b>世田谷区桜新町駅から徒歩2分ビル2F</b></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><b>NOBASHIYA+の高森です!</b></span></span></span></span></span></span></span></span><br />
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<u><span style="color: #000120;"></span></u><br /></div>
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<b>初めましての方も多くいらっしゃると思います</b></div>
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<b>以前のブログに自己紹介も兼ねて投稿しているのでそちらもご覧ください</b></div>
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<a href="http://nobashiyaplus.blogspot.com/2018/05/blog-post_28.html" target="_blank"><b>初めまして!</b></a></div>
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<b>簡単に自己紹介をさせていただきます</b></div>
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<b>身長173cm体重約100kg</b></div>
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<b>高森晃広(たかもり あきひろ)21歳です</b></div>
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<b>NOBASHIYA+に勤務しながらボディビル競技に挑戦しています</b></div>
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<a href="https://3.bp.blogspot.com/-9SNpUXsY8Pg/WxzjtNoItuI/AAAAAAAACs8/fRcvM_2DSWgHpCK-G_76Bx9it30vAeKIACLcBGAs/s1600/1002%25E9%25AB%2598%25E6%25A3%25AE.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://3.bp.blogspot.com/-9SNpUXsY8Pg/WxzjtNoItuI/AAAAAAAACs8/fRcvM_2DSWgHpCK-G_76Bx9it30vAeKIACLcBGAs/s400/1002%25E9%25AB%2598%25E6%25A3%25AE.png" width="300" /></a></div>
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<b>そんな私、高森があげるブロ<span style="background-color: white;">グでは</span></b></div>
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<span style="background-color: red;"></span><span style="background-color: black;"></span><span style="background-color: #e69138;"></span><span style="background-color: black;"></span><span style="background-color: white;"></span><br /></div>
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・自宅で行える<span style="background-color: orange; color: black; display: inline; float: none; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 700; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">効率的な</span>トレーニング</span></h2>
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・体調を整えたり、ダイエットにおススメのサプリメント</span></h2>
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・ボディメイクや減量(ダイエット)</span></h2>
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・お客様から頂いた悩みや質問について</span></h2>
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<span style="font-size: large;"></span><b></b><b></b><b></b><span style="font-size: large;"></span><span style="color: lime;"></span><span style="color: orange;"></span><span style="color: black;"></span><span style="background-color: orange;"></span><span style="background-color: red;"></span><span style="background-color: blue;"></span><span style="background-color: yellow;"></span><span style="background-color: orange;"></span><b></b><span style="font-size: large;"></span><br /></div>
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を中心に上げていきたいなと思います。</div>
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<b>また私が行うパーソナルトレーニング・ストレッチ&ボディケアでは</b></div>
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<u><span style="background-color: white;"><b></b><br /></span></u>
<span style="background-color: white;">私が実際行っていて、</span><br />
<u><span style="background-color: white;"><b><span style="color: red; font-size: large;">『効果があるもの</span>・<span style="color: red; font-size: large;">効率的に身体が変わる方法</span></b></span><span style="background-color: white; color: red; font-size: large;">』</span></u></div>
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<b>しかお伝えしません。</b></div>
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<b>実際に自らの身体で試し、効果を出す。</b></div>
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<b>その経験を活かし、効果的で効率的な方法をお客様に提供出来るのが私の強みです。</b></div>
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<b>ですので、実際に身体を変えたい・今よりもより良くしたい</b></div>
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<b>そんな方はぜひ私のパーソナル受けてみてください</b></div>
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<b>お待ちしております</b></div>
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<b>次回もお楽しみに</b></div>
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<b>NOBASHIYA+ 高森</b></div>
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<span style="font-family: ms 明朝;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span><span style="font-family: ms 明朝;"><br /></span></div>
<span style="font-family: MS Pゴシック;"></span><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-52662324915333289932018-06-01T14:20:00.000+09:002018-06-01T14:20:00.691+09:00カフェインは筋トレの強い味方!!!<span style="font-family: MS Pゴシック;">
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<span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-size: large;"></span><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span></div>
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<strong><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><i><br /></i></span></span></strong>
<strong><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><br /></span></span></strong>
<strong><span style="font-size: large;"><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">カフェインの</span><span style="font-family: "century";"><span lang="EN-US">2</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">つの効果</span></span></strong></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">まずはカフェインの効果について。筋トレにおいて嬉しい効果は以下の<b><span style="color: red;">2つ</span></b>になります。</span></div>
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<span lang="EN-US"><span style="font-family: "century";"><a href="https://1.bp.blogspot.com/-bfajM5k4x4g/Ww-H1b4Y0FI/AAAAAAAACsA/HqL3Yu7Z_QQhFshN1d4qAGo803VK9p5xACLcBGAs/s1600/coffee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="426" data-original-width="640" height="213" src="https://1.bp.blogspot.com/-bfajM5k4x4g/Ww-H1b4Y0FI/AAAAAAAACsA/HqL3Yu7Z_QQhFshN1d4qAGo803VK9p5xACLcBGAs/s320/coffee.jpg" width="320" /></a></span></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="background-color: orange; font-size: large;">⓵覚醒作用</span></strong></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">皆さんもご存じ、目が冴える覚醒作用です眠い時にコーヒーなどを飲むと目が冴えてやる気が出ますよね。これは筋トレには非常にありがたい作用です。寝不足や疲れから筋れ手のやる気が出ない時にカフェインを摂取するとトレーニングのモチベーションが上がります。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="background-color: orange; font-size: large;">②脂肪燃焼効果</span></strong></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">意外と知られていない、脂肪燃焼効果</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">カフェインを摂取することで、脂肪をエネルギーとして使われやすくなり筋トレ前に摂取することで筋肉の分解を防ぎ、脂肪を効率的に燃焼しやすくなります。</span></div>
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<span lang="EN-US"><span style="font-family: "century";"><a href="https://1.bp.blogspot.com/-vHDisJxnNRM/Ww-H6fWNkrI/AAAAAAAACsE/edeQLj0QtLQ15hZ9lW4YG5df6qW7rhHjwCLcBGAs/s1600/simei.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="433" data-original-width="650" height="133" src="https://1.bp.blogspot.com/-vHDisJxnNRM/Ww-H6fWNkrI/AAAAAAAACsE/edeQLj0QtLQ15hZ9lW4YG5df6qW7rhHjwCLcBGAs/s200/simei.jpg" width="200" /></a></span></span><a href="https://1.bp.blogspot.com/-znw78K6aIzs/Ww-H_ZdukwI/AAAAAAAACsI/EQz3T8TadhknzP_ZF4WYpDMQrPJZl-cegCLcBGAs/s1600/diet_injection02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="400" height="156" src="https://1.bp.blogspot.com/-znw78K6aIzs/Ww-H_ZdukwI/AAAAAAAACsI/EQz3T8TadhknzP_ZF4WYpDMQrPJZl-cegCLcBGAs/s200/diet_injection02.jpg" width="200" /></a></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="background-color: orange; font-size: large;">飲むタイミング</span></strong></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">飲むタイミングが大切になります。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">理想的なタイミングは筋トレや仕事前の</span><span style="font-family: "century";"><span lang="EN-US">15</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">分以上前です。カフェインは</span><span style="font-family: "century";"><span lang="EN-US">15</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">分後に効果が表れる言われているためです。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">また、カフェインの効果は</span><span style="font-family: "century";"><span lang="EN-US">5</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">時間近く持続するとも言われています。ただし、日頃から摂取している方は効果が短くなる傾向もあるそうです。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="background-color: orange; font-size: large;">量の目安</span></strong></span></div>
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<b><u><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">一回の摂取量は</span><span style="color: red;"><span style="font-family: "century";"><span lang="EN-US">150</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">~</span><span style="font-family: "century";"><span lang="EN-US">200mg</span></span></span></u></b><span style="color: red; font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><b><u>程度</u></b></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">が推奨されています。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">個人差があるのでカフェイン耐性が弱い方は少し量を減らすのをお勧めします。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><b><u>飲料</u></b></span><span style="font-family: "century";"><span lang="EN-US"><span style="mso-spacerun: yes;"><b><u> </u> </b> <b> </b></span></span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><b><u>カフェイン含有量</u></b></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"> 缶コーヒー(約</span><span style="font-family: "century";"><span lang="EN-US">200ml</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">) </span><span lang="EN-US"><span style="font-family: "century";">150mg</span></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"> レッドブル(</span><span style="font-family: "century";"><span lang="EN-US">250ml</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">) </span><span lang="EN-US"><span style="font-family: "century";">80mg</span></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"> モンスターエナジー(</span><span style="font-family: "century";"><span lang="EN-US">350ml</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">) <u></u><b></b> </span><span lang="EN-US"><span style="font-family: "century";">142mg</span></span><br />
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<a href="https://4.bp.blogspot.com/-e-FvkYeTspk/Ww-IXi60JAI/AAAAAAAACsY/VvGBzdqporE6ADCIaTfX85pvAiZXUSYZACLcBGAs/s1600/d1f426c58c6e9906611412aefe11437a_s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="640" height="213" src="https://4.bp.blogspot.com/-e-FvkYeTspk/Ww-IXi60JAI/AAAAAAAACsY/VvGBzdqporE6ADCIaTfX85pvAiZXUSYZACLcBGAs/s320/d1f426c58c6e9906611412aefe11437a_s.jpg" width="320" /></a></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="font-size: large;">カフェインの致死量</span></strong></span><br />
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">カフェインの過剰摂取は死にいたることもあります。急性カフェイン中毒とも言います。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">日本人ではあまり起きる事はありませんが、カフェイン耐性が弱い欧米人ではわりと多くあるそうです。</span><br />
<b><span style="font-size: large;"><span style="font-family: "century";"><span lang="EN-US">1</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">時間のうちに</span><span style="font-family: "century";"><span lang="EN-US">6.5mg/kg</span></span></span></b><br />
<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">つまり</span><span style="color: red;"><u><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><b>体重</b></span><b><span style="font-family: "century";"><span lang="EN-US">60kg</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">の人なら</span><span style="font-family: "century";"><span lang="EN-US">60</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">×</span><span style="font-family: "century";"><span lang="EN-US">6.5</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">=</span><span style="font-family: "century";"><span lang="EN-US">390mg</span></span></b></u></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">摂取すると非常に危険です。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">普段多く摂取している方は一度確認することをお勧めします。</span></div>
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<span lang="EN-US"><span style="font-family: "century";"><a href="https://2.bp.blogspot.com/-vG3IUcSiNyY/Ww-Ic48Re4I/AAAAAAAACsc/fFFm63ZIDlsDQh7QBrWjYkacIuPIxBdkwCLcBGAs/s1600/14a39208f404d97d5ea0a59eec99804e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="700" height="160" src="https://2.bp.blogspot.com/-vG3IUcSiNyY/Ww-Ic48Re4I/AAAAAAAACsc/fFFm63ZIDlsDQh7QBrWjYkacIuPIxBdkwCLcBGAs/s320/14a39208f404d97d5ea0a59eec99804e.jpg" width="320" /></a></span></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="font-size: large;"><br /></span></strong></span>
<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;"><strong><span style="font-size: large;">最後にカフェインを摂取方法</span></strong></span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">カフェインを摂る時何を飲まれますか?</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">おそらく<b><span style="color: red; font-size: large;">コーヒー・エナジードリンク等</span></b>かと思います。</span></div>
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<span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">それで充分です(</span><span style="font-family: "century";"><span lang="EN-US">(</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">笑</span><span style="font-family: "century";"><span lang="EN-US">)</span></span><span style="font-family: "ms 明朝" , "serif"; mso-ascii-font-family: Century; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "MS 明朝"; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Century; mso-hansi-theme-font: minor-latin;">)</span><br />
<span style="font-family: ms 明朝;">ちなみに、私はカフェイン耐性が低いのでコーヒーを飲むと気分が悪くなるのでエナジードリンクを使用する事が多いです!</span><br />
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<span style="font-family: ms 明朝;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></span>
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</span>NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-47074494265145354622018-05-18T19:04:00.000+09:002018-06-13T12:26:47.921+09:00初めまして!こんばんわ!<br />
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NOBASHIYA+ブログを見ている皆さん初めまして!<br />
近々デビューする予定の高森晃広と申します😊<br />
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この場をお借りして簡単に自己紹介をさせていただきます!<br />
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<b>身長173cm、体重約100kgのボディビルダー</b><br />
<b>高森晃広(たかもりあきひろ)21歳です!</b><br />
<b></b><br />
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普段からウエイトトレーニングを行い、どうしたら身体が変わるのか、身体が変わったことへの喜びや楽しさを自らの身体で実践しています!<br />
その経験を活かして楽しく一緒に頑張っていきますのでこれからも宜しくお願いします🙏<br />
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<a href="https://2.bp.blogspot.com/-NdReG9q4M4A/Wv6gVuZwxRI/AAAAAAAACr0/Gw-Xizyu_6sFVaY3m6IuOB2LXWX49Kd0wCLcBGAs/s1600/%25E7%2584%25A1%25E9%25A1%258C.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://2.bp.blogspot.com/-NdReG9q4M4A/Wv6gVuZwxRI/AAAAAAAACr0/Gw-Xizyu_6sFVaY3m6IuOB2LXWX49Kd0wCLcBGAs/s640/%25E7%2584%25A1%25E9%25A1%258C.png" width="480" /></a></div>
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この写真を撮るために同じ建物の3Fにある<b>美容室バンケット</b>さんに切っていただきました!<br />
ありがとうございます😋<br />
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<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-40074897648966354972018-05-18T11:52:00.000+09:002018-05-18T11:52:13.186+09:00【ライザップさんのダイエット方法の続き】<br />
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: ms pゴシック;"><br /></span> <span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span></div>
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本日は【ライザップさんのダイエット方法の続き】を紹介していきます。<br />
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前回は、第一ステップの【シェイプアップ期】について記載しました。<br />
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今回は第二・第三ステップの<br />
<strong><span style="font-size: large;">【スタイルデザイン期・マネジメント期】</span></strong>を紹介していきます。<br />
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<a href="https://1.bp.blogspot.com/--DiqPTKs1ic/Wv4-PWyEcUI/AAAAAAAACrQ/4KUEy4kb9-oyZ_3kZthVPiPcyitfjxGmwCLcBGAs/s1600/09c83df9deb323af.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="323" data-original-width="372" height="277" src="https://1.bp.blogspot.com/--DiqPTKs1ic/Wv4-PWyEcUI/AAAAAAAACrQ/4KUEy4kb9-oyZ_3kZthVPiPcyitfjxGmwCLcBGAs/s320/09c83df9deb323af.jpg" width="320" /></a></div>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>第二ステップ【スタイルデザイン期】とは・・・???</strong></span><br />
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・どんな人に向く?</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・・・基礎代謝量を上げて筋肉量を増やしたい人</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・1日の糖質量は</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">体重 ○○㎏ × 1~1.2(朝・昼で摂取する)= ○○g</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">例) 60㎏ × 1~1.2 =60~72g</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・1~2ヶ月継続が必要で朝食や運動後に糖質を摂るなどして、徐々に糖質を増やし筋肉を付ける。運動しない日(人)は昼食で摂っても良い。</span></div>
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・・・というのが<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【スタイルデザイン期】で紹介されています。</span></div>
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<a href="https://4.bp.blogspot.com/-m3dWFmfvi4w/Wv4-sqhXD1I/AAAAAAAACrY/VXHAG7beZWAfEHDHK5_Dk9Yw2Y4s15gTACLcBGAs/s1600/image_233_400_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="267" data-original-width="400" src="https://4.bp.blogspot.com/-m3dWFmfvi4w/Wv4-sqhXD1I/AAAAAAAACrY/VXHAG7beZWAfEHDHK5_Dk9Yw2Y4s15gTACLcBGAs/s1600/image_233_400_0.jpg" /></a></div>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>第三ステップ【マネジメント期】とは・・・???</strong></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・どんな人に向く?</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・・・太りにくい身体を目指す人</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・1日の糖質摂取量は?</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・・・1日120g以下!!!</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・1食あたりの糖質量は40gが目安。</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">栄養素を効率的に摂取する為に、食物繊維・ビタミン類を摂取しバランスを心掛ける。</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">ストレスを感じず、糖質コントロール。</span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">・・・・というのが<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【マネジメント期】です</span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">このように段階を分けて食事指導をしているようです。</span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>【まとめ】</strong></span></span><br />
<strong><span style="font-size: large;"><br /></span></strong></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【シェイプアップ期】 ⇒ 糖質を抜いて減量</span></span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【スタイルデザイン期】 ⇒ 筋肉を増やす食事</span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【マネジメント期】 ⇒ ストレスフリーで体系維持</span></span><br />
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<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-42389718049797599192018-05-11T21:15:00.000+09:002018-05-11T21:15:46.883+09:00新人自己紹介こんにちは!<br />
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新人スタッフの<strong>関口</strong>です!<br />
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今度NOBASHIYA+のスタッフとしてデビューしますのでよろしくお願いします!<br />
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簡単に自己紹介をさせていただきます。<br />
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名前:関口 翔太 (せきぐち しょうた)<br />
出身:福島県<br />
趣味:スポーツ観戦、スノーボード<br />
スポーツ歴:サッカー10年、陸上競技3年<br />
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特技:どこでも寝れる<br />
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自分自身トレーニングを継続して行っていています。<br />
色々な方にカラダが変わる事の素晴らしさを知っていただくために<br />
効率の良く、効果的なトレーニングを提供します!<br />
安全に目標に達成出来るようにサポートさせていただきますので<br />
よろしくお願いします!!<br />
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-47539904154936413262018-05-04T09:44:00.000+09:002018-05-04T09:44:25.709+09:00【超有名ライザップのダイエット方法】について<br />
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike><br /></strike></div>
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まだまだ、ダイエット・ボディメイクの勢いが凄まじいですね!!!!!<br />
今回は、<br />
<strong><span style="font-size: large;">【超有名:パーソナルジム・ライザップのダイエット方法】</span></strong>についてです!<br />
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<u><span style="color: #000120;"><br /></span></u></div>
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このジムにおかげで<strong><span style="color: red;"><u>パーソナルトレーニング</u></span>の認知度</strong>が上がったのは言うまでもありませんね。<br />
そして<span style="font-size: medium;">、</span><span style="font-size: medium;"><b>【ケトジェニックダイエット】</b></span>の火付け役でもあります。<br />
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<a href="https://1.bp.blogspot.com/-xdT_1tOFjYs/Wuk7UdaBIDI/AAAAAAAACqU/6QDJhTsn-4YFwStYUaJFE9RtuI36Pw7AQCLcBGAs/s1600/02428000140.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="640" height="212" src="https://1.bp.blogspot.com/-xdT_1tOFjYs/Wuk7UdaBIDI/AAAAAAAACqU/6QDJhTsn-4YFwStYUaJFE9RtuI36Pw7AQCLcBGAs/s320/02428000140.jpg" width="320" /></a></div>
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<b><span style="font-size: large;">【どんな方法・・・???】</span></b><br />
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ライザップは<strong>基本的に<u>③ステップ</u></strong>で調節をしているそうです。<br />
<strong><span style="font-size: large;">①シェイプ期・②スタイルデザイン期・③マネジメント期</span></strong><br />
の3ステップに分けて糖質量をコントロールしています。<br />
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<strong><span style="font-size: large;">【①シェイプ期について】</span></strong><br />
<b><span style="font-size: large;"><br /></span></b>
<strong><span style="background-color: orange;">●どんな人に向く?</span></strong><br />
・・・効率よく脂肪を落として減量したい人<br />
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<strong><span style="background-color: orange;"><br /></span></strong>
<strong><span style="background-color: orange;">●1日の糖質量は?</span></strong><br />
・・・1日50g以下に!!!!<br />
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<strong><span style="background-color: orange;">●その他の注意事項</span></strong><br />
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・糖質を抜いた食生活を1~2ヶ月は継続。主食を避け、調味料に含まれている糖質にも注意。<br />
空腹時を感じないためにタンパク質をしっかり摂る、おかずでボリューム満点にする。<br />
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・1日糖質量50g以下なのでおにぎり一個食べれるかって感じですね。<br />
①調味料(砂糖・みりん・ケチャップなど)糖分を多く含む物、<br />
②いも類、<br />
③糖分の多い果物もNG!<br />
野菜や調味料で糖質はある程度摂取してしまうので、やはり主食のごはん・パン・麺類もNGですね!<br />
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・タンパク質の一日の摂取量は・・・<br />
<span style="font-size: large;">体重〇〇kg × 1.0~2.0g = 〇〇g </span><br />
<span style="font-size: large;">例) 60kg × <strong><u>1.5g</u></strong> =90g </span><br />
※トレーニング始めたばかりの人は<strong><u><span style="font-size: large;">《1.5g》</span></u></strong>で計算するそうです。<br />
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<b><span style="font-size: large;">【感想】</span></b><br />
シェイプ期はとにかく糖質を摂取しないですね・・・笑<br />
通常のダイエット方法はPFC(三大栄養素)をバランス良く摂取しつつ、<br />
一日消費カロリー<b><span style="font-size: large;">></span></b>摂取カロリーになるように計算しカロリーを取ります。<br />
機会があれば<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">シェイプ期を</span>試しに行ってみたいと思います!<br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
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<strong><u>次回は【②スタイルデザイン期・③マネジメ</u></strong><strong><u>ント期】を同時に記載ます!!!</u></strong><br />
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-76091494641510813192018-04-28T20:38:00.000+09:002018-04-28T20:38:13.345+09:00【〇〇食べるだけダイエット。なぜ悪い?】<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span><br />
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<br /> 今回のテーマは<span style="font-size: large;">【<span style="color: blue;">〇〇食べるだけダイエット。なぜ悪い?<span style="color: black;">】</span></span></span>です!<br /><br />つい先日、2018年流行りのダイエット法というのを調べてみたのですが、<br />
やはり毎年高確率でいる<strong><u>〇〇を食べるだけで〇〇kg痩せる!!</u></strong><br />というような内容のダイエット法がありますね!<br /><br /> 今年は<strong>焼き梅干しダイエット</strong>がランクインしていました!笑<br />あとは「<u>イチジク</u>」「<u>えごま油</u>」「<u>マヌカハニー</u>」もありましたね!<br /><br /> 今回は結論から先に申し上げますね!<br /><br /><span style="font-size: large;"><strong> <span style="color: red;">そんなのあったらメタボは存在しません。</span></strong></span><br />
<h3>
<br /><span style="font-size: x-large;">1、【<span style="color: blue;">太る原因</span>】</span></h3>
→太る原因はズバリ食べすぎ。です!<br />これは以前からも当ブログ内で言っていることですが、1日の消費kcalに対し摂取kcalが上回っていることが多いです。<br />そうすると使われずに余ったエネルギーが脂肪として蓄積されていきます。<br /><br />ダイエットをするためには3つの選択肢しかありません!<br /><br /><span style="font-size: large;">①<strong><span style="color: blue;">1日の消費kcalを増やす。</span></strong><br />②<strong><span style="color: blue;">1日の摂取kcalを減らす。</span></strong></span><br /><span style="font-size: x-large;">③<strong><span style="color: blue;">その両方</span></strong>。</span><br /><br /> 現実的に①か②どちらかだけの実施だと、<br />ダイエットの<u><strong>成功率は低く</strong></u>、ダイエット以外の観点から見ても身体に<strong>支障が出やすいです</strong>。<br />
<br /> <u><strong>例えば②だけを行った場合筋肉量の低下が起きやすいです。</strong></u><br />そうなると、<strong>姿勢が悪くなってしまったり</strong>、<br />もちろん<strong>代謝が落ち痩せにくくもなります</strong>。<br />また、<strong>ものすごくストレスがかかります。<br />(経験あり)</strong><br />良いことがほぼありません。<br /><br />どちらも同時に行うことで、効率よくダイエットをしていきましょう!<br />
<h3>
<br /><span style="font-size: x-large;">2、【<span style="color: blue;">身体に良い物でも摂り過ぎれば太る</span></span>】</h3>
→はい。そのまんまです。<br />どんなに身体に良いと言われている物でも食べ過ぎれば太ります。<br />ナッツやオイルもカロリーが存在します。<br /> 食べすぎ、入れ過ぎればそれは太ります。<br />
<h3>
<br /><span style="font-size: x-large;">3、【<span style="color: blue;">まずは出来ることから始めましょう</span>】</span></h3>
→〇〇を食べるだけのダイエットではなく、<br /> 色々な物を食べながら、時には美味しいものなんかも食べながら、ダイエットと向き合っていきましょう!<br /><br /><strong><span style="font-size: large;">①<span style="color: blue;">夕食の食べる量を少し控えてみましょう</span>!</span></strong><br /> 特に<strong>揚げ物や</strong>、<strong>ご飯</strong>の量を少しずつ減らしましょう。<br />
人は夜になると血糖値が上がりやすくなります。<br />
そうすると<span style="color: red;">摂取したエネルギーを脂肪として蓄積させやすくしてしまいます</span>。<br />
<br /><br />
<strong><span style="font-size: large;">②<span style="color: blue;">間食で食べている甘い物を控えましょう</span>!</span></strong><br />
<u>菓子パンやケーキ</u>、<u>クッキー</u>といったお菓子類を控え、<br />
<strong>あたりめ</strong>、<strong>スルメ</strong>といった歯ごたえが良く、<br />
<strong>低脂質高タンパク</strong>のおつまみ類はオススメです!<br />
また、<u><strong>甘いジュースやお砂糖入りの缶コーヒー</strong></u>等も望ましくないですね!<br />
<br /><br />
<span style="font-size: large;">③<strong><span style="color: blue;">飲むお水の量が少ない</span></strong>!</span><br />
身体にとってお水は必要不可欠!<br />
人の身体は<strong><u><span style="color: orange;">排便・排尿により95%のデトックスを行ないます</span></u></strong>。<br />
残り5%は発汗によるもの!<br />
<u><strong>汗をかくより腸内環境を整え、お通じをよくする方が美容の為にもいいですよ</strong></u>!<br />
<br /><br />
<span style="font-size: large;">④<strong><span style="color: blue;">運動不足による筋肉量の減少を防ぎましょう</span></strong>!</span><br />
筋肉量が減少する事により、一日の中で使われるエネルギー量は格段に低下します。<br />
そうなるとせっかくお食事を変えても太りやすい身体のまま!<br />
また、冷え性になる原因にもなりえます!<br />
まずは、一日の身体活動量を増やしましょう!<br />
<strong><u>初めは一駅分のウォーキングから</u></strong>!<br />
<br /><br />
これらの事を気をつけながら、まずは出来る事から始めましょう!<br />
<br /><br />
<h3>
<br /><span style="font-size: x-large;">4、【<span style="color: blue;">最後に</span>】</span></h3>
〇〇を食べるだけダイエットというのは、食事に偏りが生じやすくなります。<br />
また、食事量を減らすだけのダイエットでは筋肉量が低下し、<br />
リバウンドのリスクを上げやすくするだけではなく、姿勢を崩し結果的に見た目も悪くなります。<br />
各疾患のリスクを上げてしまう事もあります!<br />
<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-37870545824464118412018-04-21T17:23:00.002+09:002018-04-21T17:23:41.543+09:00メタボ(メタボリックシンドローム)について<div style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: ms pゴシック;"><br /></span> <span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike><br /></strike></div>
<strike><br /></strike><div>
<br /></div>
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当店舗を通って下さる会員様が<strong>『健康診断の結果が良くなった』</strong>と仰っていました。<br />
<br /></div>
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なので、本日は<strong><span style="font-size: large;">【メタボリックシンドローム】</span></strong>についてです(^^)/</div>
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<a href="https://4.bp.blogspot.com/-ebRBlAqzAQg/Wtr0cQpaNiI/AAAAAAAACpY/Ufx9C3SozeA5KyxISszbJi8LJlJMn8otwCLcBGAs/s1600/metabolic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="426" data-original-width="640" height="213" src="https://4.bp.blogspot.com/-ebRBlAqzAQg/Wtr0cQpaNiI/AAAAAAAACpY/Ufx9C3SozeA5KyxISszbJi8LJlJMn8otwCLcBGAs/s320/metabolic.jpg" width="320" /></a></div>
<div style="border-image: none;">
<strong><u>【メタボを制するものは健康を制す】です!!!</u></strong></div>
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<strong><u><br /></u></strong></div>
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<div>
<br /></div>
<div>
<div style="border-image: none;">
<strong><span style="font-size: large;">【メタボ(メタボリックシンドローム)とは???】</span></strong></div>
<strong><span style="font-size: large;"><br /></span></strong></div>
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<br /></div>
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メタボは内臓脂肪が蓄積しており、<br />
<strong>①中性脂肪・②コレステロール・③血圧高値・④高血糖</strong>の<br />
4項目のうち2項目が当てはまっている場合、メタボと診断されます。</div>
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<br /></div>
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<br /><br />
詳しく数値も記載すると、、、<br />
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<strong><span style="font-size: small;"><u>内臓脂肪蓄積(ウエスト周囲径)</u> <span style="background-color: white;"><span style="background-color: white;"><span style="background-color: white;"><span style="background-color: #f3f3f3;"><span style="background-color: white;"><span style="background-color: orange;">男性:90㎝以上</span> <span style="background-color: orange;">女性:80㎝以上</span></span></span></span></span></span></span></strong></div>
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<span style="font-size: large;"><b> <span style="font-size: x-large;">+</span></b></span></div>
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<strong>①<u>中性脂肪値</u></strong><u> </u> <strong>150mg/dⅬ 以上</strong></div>
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<strong>②<u>HDL コレステロール</u></strong> <strong>男性:40㎎/<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">dⅬ以下 女性:50<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">㎎/</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">dⅬ以下</span></span></strong></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>③<u>血圧高値</u> 収縮期血圧130㎜Hg以上・拡張期血圧85<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">㎜Hg以上のいずれか</span></strong></span></span></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>④<u>高血糖 </u> 空腹時血糖値100</strong><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><strong>mg/dⅬ以上・2型糖尿病を発症</strong>したことある</span></span></span></span></div>
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<strong><span style="font-size: large;">【メタボになるとどうなるの・・・???】</span></strong><br />
<strong><span style="font-size: large;"><br /></span></strong></div>
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<strong>動脈硬化・脳卒中・心筋梗塞・糖尿病</strong>等様々な疾患になりやすくなってしまいます・・・</div>
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<a href="https://4.bp.blogspot.com/-JHTEZ7RPp34/Wtr0xnO5fnI/AAAAAAAACpk/bzEmLudpqgciHCkTLrDrDtn5JPQTYEu6ACLcBGAs/s1600/20170903231439.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="640" height="213" src="https://4.bp.blogspot.com/-JHTEZ7RPp34/Wtr0xnO5fnI/AAAAAAAACpk/bzEmLudpqgciHCkTLrDrDtn5JPQTYEu6ACLcBGAs/s320/20170903231439.jpg" width="320" /></a></div>
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<br /><br />
<strong><span style="font-size: large;">【改善方法】</span></strong><br />
<strong><span style="font-size: large;"><br /></span></strong></div>
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もちろん、<strong>食事制限・運動</strong>です!!!<br />
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単なる<strong><span style="background-color: orange; color: black;">体重</span></strong>を落とすのではなく、<strong><span style="background-color: orange;">体脂肪</span></strong>を落とさなければ意味がありません。<br />
<br /></div>
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<strong>消費カロリーの約60%は安静時代謝</strong>によるもので、<strong>安静時代謝</strong>の多くは<strong><span style="background-color: orange;">筋肉で熱を生産</span></strong>しています。<strong><u>食事制限のみの場合筋肉の減少</u></strong>も起きてしまうので、<strong><span style="font-size: large;">食事制限+運動がベスト</span></strong><br />
になります。</div>
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<br /><br />
<strong><span style="font-size: large;">調理方法</span></strong>は、<br />
<strong>①蒸す</strong><br />
<strong>②焼く</strong><br />
<strong>③煮る</strong><br />
<strong>④炒める</strong><br />
<strong>⑤揚げる</strong>の順番でカロリーが増えるので調理方法も工夫することがオススメです。<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-SoJVSbZ_GTw/Wtr034E-rkI/AAAAAAAACpo/Lm9rb3jQUjk--scZeDjUMmlK1nsA-94hQCLcBGAs/s1600/img_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="415" height="215" src="https://2.bp.blogspot.com/-SoJVSbZ_GTw/Wtr034E-rkI/AAAAAAAACpo/Lm9rb3jQUjk--scZeDjUMmlK1nsA-94hQCLcBGAs/s320/img_1.jpg" width="320" /></a></div>
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<strong><span style="font-size: large;">運動</span>が難しい方</strong>はまずは、<strong><span style="font-size: large;">1日1万歩</span></strong>、歩く事がオススメです!<br />
<br /><br />
<strong><u>1日男女とも平均300kcal</u></strong>多く摂取していると言われています・・・<br />
<strong>1万歩歩く事で300kcal</strong>を消費出来るので意識して多く歩いてみましょう!</div>
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<strong>最寄り駅の一つ前の駅で降りて歩く様に心掛けてみましょう!</strong></div>
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-60809686341266257452018-04-14T19:08:00.001+09:002018-04-14T19:08:31.425+09:00【痩せる為には油も摂れ!!】<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: ms pゴシック;"><br /></span></b> <span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong>NOBASHIYA+ブログをご覧の皆様</strong></span></span></span></span></span></span></span></span></span></div>
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<span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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今回のテーマは<strong><span style="font-size: large;">【<span style="color: blue;">ダイエット時の油の摂り方</span>】</span></strong>についてです!<br />
<br />
<br />
皆さんはダイエットの時どの様に油を摂取していますか?<br />
<br />
<br />
もしかして、とにかく油を抜いて摂取kcalを抑えようとしていませんか?<br />
<br />
<br />
もちろんどんなに栄養価が豊富な食品でも食べ過ぎればそりゃ太ります。<br />
<br />
<br />
しかし油の種類を選び適正量であればむしろダイエットを助けてくれます!!<br />
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<h3>
<span style="background-color: blue; color: white; font-size: x-large;">【優先的に摂るべきはオメガ3脂肪酸!】</span></h3>
→オメガ3脂肪酸とは脂質の一種です!<br />
オメガ3は必須脂肪酸と言い、<br />
人間の身体の中では作ることができず、<br />
毎日の食事の中から摂取していくほかありません。<br />
<br />
<br />
オメガ3脂肪酸で代表的なのは、<br />
<span style="font-size: x-large;">・<strong><span style="color: orange;">EPA</span></strong></span><br />
<span style="font-size: x-large;">・<span style="color: orange;"><strong>DHA</strong></span></span><br />
です!<br />
<br />
<br />
えごま、亜麻仁、青魚などに多く含まれています。<br />
特にオススメの食品についてはのちほどご紹介しますね!<br />
<br />
<br />
<br />
<br />
その他の油は、<br />
<br />
<br />
<strong><span style="color: orange;"><u>・オメガ6脂肪酸(必須脂肪酸)</u></span></strong><br />
<br />
<br />
<span style="color: orange;"><strong><u>・オメガ9脂肪酸(非必須脂肪酸)</u></strong></span><br />
<br />
<br />
<strong><u><span style="color: orange;">・飽和脂肪酸(非必須脂肪酸)</span></u></strong><br />
<br />
<br />
などがありますね!<br />
<br />
<br />
今回ご紹介するのは<span style="color: orange;"><strong>オメガ3脂肪酸</strong></span>です!<br />
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<a href="https://4.bp.blogspot.com/-DDPJnQG7pzE/WtHR44Jva6I/AAAAAAAACpI/SSO-TkvyIb0wqCjvdA43rPRNeMO6I0d1QCLcBGAs/s1600/%25E3%2582%25AA%25E3%2583%25A1%25E3%2582%25AC%25EF%25BC%2593%25E3%2583%2590%25E3%2583%25A9%25E3%2583%25B3%25E3%2582%25B9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="700" height="320" src="https://4.bp.blogspot.com/-DDPJnQG7pzE/WtHR44Jva6I/AAAAAAAACpI/SSO-TkvyIb0wqCjvdA43rPRNeMO6I0d1QCLcBGAs/s320/%25E3%2582%25AA%25E3%2583%25A1%25E3%2582%25AC%25EF%25BC%2593%25E3%2583%2590%25E3%2583%25A9%25E3%2583%25B3%25E3%2582%25B9.jpg" width="320" /></a></div>
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油なんて全部同じじゃないの?と思う方もいらっしゃると思いますが、<br />
とんでもない!!<br />
油の種類によって身体の中での働き・役割が違うんです!<br />
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<h3>
<span style="background-color: blue; color: white; font-size: x-large;">【オメガ3を摂る事で得られるメリット!】</span></h3>
<br />
<br />
<strong><span style="color: orange; font-size: large;">・脂肪の蓄積を抑制</span></strong><br />
→EPA・DHAには血中中性脂肪の上昇を抑える働きがある為、<br />
脂肪の蓄積を抑えダイエットの手助けをしてくれます。<br />
<br />
<br />
<strong><span style="color: orange; font-size: large;">・肝臓脂肪の減少</span></strong><br />
→肝臓脂肪を減少させる働きがあり、<br />
肝機能や炎症を改善する可能性があると言われています。<br />
<br />
<br />
<strong><span style="color: orange; font-size: large;">・筋疲労の回復</span></strong><br />
→DHA・EPAには抗酸化作用があり、<br />
筋トレによって体内の酸化や炎症を回復させ、<br />
疲労回復を感じる事もあります!<br />
<br />
<br />
<strong><span style="color: orange; font-size: large;">・骨強度の向上</span></strong><br />
→骨を強化する働きがあることが近年の調査で明らかになって来ました。<br />
骨を構成する要素として、カルシウムやビタミンDが重要な事は広く認知されていますが、<br />
オメガ3脂肪酸も同様に重要であると言えます。<br />
<br />
<br />
その他にも実感できるメリットは数多くあります!<br />
<br />
<br />
<h3>
<span style="background-color: blue; color: white; font-size: x-large;">【どんな食品に含まれる?】</span></h3>
→オメガ3脂肪酸が多く含まれる食品をご紹介します!<br />
<br />
<br />
<strong><span style="font-size: large;">「オイル類」</span></strong><br />
・亜麻仁油<br />
・しそ油<br />
・エゴマ油<br />
<br />
<span style="font-size: large;"><strong>「ナッツ類」</strong></span><br />
・クルミ<br />
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<span style="font-size: large;"><strong>「魚類」</strong></span><br />
・イワシ<br />
・サバ<br />
・太刀魚<br />
・タイ<br />
・ブリ<br />
・秋刀魚<br />
・アジ<br />
などの青魚に豊富!<br />
<br />
<span style="color: red; font-size: large;"><strong>POINT</strong></span><br />
→オメガ3脂肪酸の1つEPAは<strong><u><span style="font-size: large;">熱に弱い</span></u></strong>という特徴があります。<br />
出来るだけ生の状態。<br />
お刺身で食べるのがおススメです!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-W4Gfg3T7gz0/WtHQ6jX_w5I/AAAAAAAACow/zMq-3R_O5iopc8W_gOeYChSWxoK2sXflgCLcBGAs/s1600/sabano.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="425" src="https://2.bp.blogspot.com/-W4Gfg3T7gz0/WtHQ6jX_w5I/AAAAAAAACow/zMq-3R_O5iopc8W_gOeYChSWxoK2sXflgCLcBGAs/s1600/sabano.jpg" /></a></div>
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<h3>
<span style="background-color: blue; color: white; font-size: x-large;">【適正量以上は食べない!】</span></h3>
→<strong>1500mgを目標に食べましょう!</strong><br />
厚生労働省が推奨する1日の摂取目安量は<strong><span style="color: orange; font-size: large;">2000mg</span></strong>!<br />
しかし、オメガ3脂肪酸を<strong>1000mg</strong>摂取しようと思うと、<strong><u>実はマグロの刺身を40切れ</u></strong>。<br />
イワシの塩焼きだと<strong><span style="color: black;">1尾</span></strong>、毎日食べなければなりません。<br />
<br />
<strong>サバ</strong>と<strong>イワシ</strong>には圧倒的に多く、<br />
<br />
<span style="font-size: large;"><strong>サバ</strong></span>(100gあたり)<br />
<span style="background-color: orange; color: white;">EPA</span><br />
690mg<br />
<br />
<span style="background-color: orange; color: white;"> DHA</span><br />
970mg<br />
<br />
<span style="font-size: large;"><strong>イワシ</strong></span>(100gあたり)<br />
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<span style="background-color: orange; color: white;">EPA</span><br />
780mg<br />
<br />
<span style="background-color: orange; color: white;"> DHA</span><br />
870mg<br />
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も含まれています!<br />
ぜひ優先的に摂取するように心がけてみてください!<br />
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<h3>
<span style="background-color: blue; color: white; font-size: x-large;">【最後に】</span></h3>
→オメガ3脂肪酸が身体に良いとは言っても、やはり油です。<br />
摂り過ぎれば太る原因にもなりかねません。<br />
適正量を守り、ダイエットの際の強い味方にして下さい!NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-74528625015523020252018-04-06T11:56:00.001+09:002018-04-06T11:56:26.534+09:00良い姿勢に見えるその姿勢は・・・【腰痛の原因???】<br />
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本日は<strong><span style="font-size: large;">【良い姿勢に見える姿勢が・・・腰痛の原因???】</span></strong></div>
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<a href="https://4.bp.blogspot.com/-fY4_xR02HrQ/WrH9ySPAwSI/AAAAAAAACnk/R_KzPRdRr6IgxRelk30G2mh75htZ4katwCLcBGAs/s1600/%25E8%2585%25B0%25E7%2597%259B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="523" data-original-width="475" height="320" src="https://4.bp.blogspot.com/-fY4_xR02HrQ/WrH9ySPAwSI/AAAAAAAACnk/R_KzPRdRr6IgxRelk30G2mh75htZ4katwCLcBGAs/s320/%25E8%2585%25B0%25E7%2597%259B.jpg" width="290" /></a></div>
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この写真を見てパッと見て多くの人は姿勢が良いと思うのではないでしょうか???</div>
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実はこの姿勢、良い姿勢に見えますが腰痛の原因になる姿勢です。。。</div>
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<a href="https://3.bp.blogspot.com/-FEhGFfieDrM/WrH96Ni-FYI/AAAAAAAACno/OostZNc4SMQZM7QvoIRy3gk17cjA7A36wCLcBGAs/s1600/1%2B.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://3.bp.blogspot.com/-FEhGFfieDrM/WrH96Ni-FYI/AAAAAAAACno/OostZNc4SMQZM7QvoIRy3gk17cjA7A36wCLcBGAs/s320/1%2B.png" width="240" /></a></div>
<a href="https://1.bp.blogspot.com/-icZkHA7vouw/WrH98CQ33PI/AAAAAAAACns/_dnP8Fs3I4QHN6muqzHL2sGWtre9J3n1wCLcBGAs/s1600/2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://1.bp.blogspot.com/-icZkHA7vouw/WrH98CQ33PI/AAAAAAAACns/_dnP8Fs3I4QHN6muqzHL2sGWtre9J3n1wCLcBGAs/s320/2.png" width="240" /></a><br />
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一般的な姿勢で<strong>『猫背』・『反り腰』</strong>等が有名かと思います。</div>
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『オープンシザース』という不良姿勢があるのをご存知ですか???<br />
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<strong><span style="font-size: large;">【オープンシザースとは】</span></strong></div>
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常に『胸郭の上方に(吸気ポジション)、骨盤の前傾位』で、これらにより横隔膜の働く方向が前方向に移動し、効率的に上部からの圧力を加えることが出来なくなり腹腔内圧が維持できなくなり体幹の安定性が損なわれてしまう姿勢です。<br />
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要するに、肋骨が上に向き・骨盤が下方向に向いている姿勢がハサミを開いた様な形に似ている為【オープンシザース】と呼ばれているそうです。<br />
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<a href="https://4.bp.blogspot.com/-9qb2ElzyzOA/WrH-PY7uwRI/AAAAAAAACnw/5WGMGVuCeqwRlAdfMx4ttcg3OZUMr2V5ACLcBGAs/s1600/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="750" height="400" src="https://4.bp.blogspot.com/-9qb2ElzyzOA/WrH-PY7uwRI/AAAAAAAACnw/5WGMGVuCeqwRlAdfMx4ttcg3OZUMr2V5ACLcBGAs/s400/3.png" width="223" /></a></div>
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<strong><span style="font-size: large;">【安定の重要性】</span></strong></div>
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人は生後3か月ごろには腹腔内圧を維持することにより、体幹の安定性を獲得していると言われています。この安定性は全ての動作が起こる前に必要不可欠な機能で、安全で効率的に身体を動かすためにはなくてはなりません。<br />
この機能を<strong>【フィールドフォワード機能】</strong>といい動作時、他の筋肉の収縮に先立って腹横筋が収縮を起こし脊柱の安定させる働きがあります。<br />
上記にを書きましたが、横隔膜が定常に機能しないと腹横筋の機能低下が起こり脊柱の安定性がなくなり腰痛になる原因になります。<br />
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<a href="https://1.bp.blogspot.com/-kGGaCSRuLhM/WrH-_s8VcII/AAAAAAAACoE/ilXjym8PXJg2MFzAHvUtt0xgp6mIs72hgCLcBGAs/s1600/129.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://1.bp.blogspot.com/-kGGaCSRuLhM/WrH-_s8VcII/AAAAAAAACoE/ilXjym8PXJg2MFzAHvUtt0xgp6mIs72hgCLcBGAs/s1600/129.png" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: 16px; margin-right: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="350" data-original-width="500" height="224" src="https://1.bp.blogspot.com/-kGGaCSRuLhM/WrH-_s8VcII/AAAAAAAACoE/ilXjym8PXJg2MFzAHvUtt0xgp6mIs72hgCLcBGAs/s320/129.png" style="cursor: move;" width="320" /></a><a href="https://2.bp.blogspot.com/-vScoBP8RyjI/WrIAAp4_Z8I/AAAAAAAACoQ/BG4YQt3CIm4ienbGZPMOlTgmBs9LdKntACLcBGAs/s1600/%25E7%2584%25A1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="235" data-original-width="229" src="https://2.bp.blogspot.com/-vScoBP8RyjI/WrIAAp4_Z8I/AAAAAAAACoQ/BG4YQt3CIm4ienbGZPMOlTgmBs9LdKntACLcBGAs/s1600/%25E7%2584%25A1.png" /></a></div>
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※赤〇の部分がだいぶ反っていて、いかにも腰痛に成りそうですよね・・・<br />
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<strong><span style="font-size: large;">【横隔膜の意識した呼吸エクササイズ】</span></strong></div>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">【オープンシザース】になると呼吸が浅くなりやすく横隔膜が機能低下してしまいます。</span><br />
改善エクササイズをご紹介します。<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-dYI_hgxfcxU/WrH_GlhL0qI/AAAAAAAACoI/W3VAY3y6u18AeXqX7BA4PK6kTlXRT38EgCLcBGAs/s1600/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://4.bp.blogspot.com/-dYI_hgxfcxU/WrH_GlhL0qI/AAAAAAAACoI/W3VAY3y6u18AeXqX7BA4PK6kTlXRT38EgCLcBGAs/s320/4.png" width="240" /></a></div>
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①仰向けに寝て軽くアゴを引き、膝を立てます。<br />
②手を胸・お腹の上におき呼吸を行っていきます。<br />
③リラックスした状態で鼻から息を吸い・口からゆっくり長く吐き切ります。<br />
④息を吸ったときは、胸・お腹両方が動きます。</div>
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-48811572610359258912018-03-30T18:30:00.000+09:002018-03-30T18:30:05.332+09:00【毎日の食事にプラス一品!完全たんぱく質とは?】<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span></div>
<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: ms pゴシック;"><br /></span></b> <span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong>NOBASHIYA+ブログをご覧の皆様</strong></span></span></span></span></span></span></span></span></span></div>
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<span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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こんにちは!</div>
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今回は完全タンパク質と言われる食品についてご紹介します。</span><br />
<span style="font-family: メイリオ;">タンパク質いつも摂ってるよー!!って思っているそこのあなた!</span><br />
<span style="font-family: メイリオ;">もしかしたら、タンパク質摂れていても、実は全然活かされてないかも!</span><span style="font-family: メイリオ;">!</span><br />
<span style="font-family: メイリオ;">今回はタンパク質を無駄なく使って頂ける様にちょこっと栄養素のお話をします!</span><br />
<span style="font-family: メイリオ;">ご飯を食べるときは少しだけ意識して食べ物を選んでくださいね!<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">!</span></span><br />
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<span style="display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: blue; color: white; font-size: x-large;">
【タンパク質ってなんだっけ?】</span></span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
→タンパク質とは身体を作る材料!</span><br />
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タンパク質とは主に人間の筋肉や臓器、体内の調整に役立つホルモンの材料など身体を作る重要な栄養素!実はそれだけではなくエネルギー源にもなっているんです!</span><br />
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主にアミノ酸によって構成されています。</span><br />
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自然界には沢山のアミノ酸が存在していますが、</span><br />
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身体の材料になっているのはそのうち20種類。</span><br />
<span style="font-family: メイリオ;"><br /></span>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: large; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>
(<span style="color: red;">必須アミノ酸</span>)</b></span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">...</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">20種類のアミノ酸のうち<b><u>自ら体内で合成<span style="color: orange;">できる</span>アミノ酸</u></b>。11種類</span><br />
<span style="font-family: メイリオ;"><br /></span>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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(<span style="color: red;">必須アミノ酸</span>)</b></span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">...</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">20種類のアミノ酸のうち<b><u>自ら体内で合成<span style="color: orange;">できない</span>アミノ酸</u></b>。9種類</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
なので毎日の食事から摂取する必要があります!</span><br />
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【タンパク質が不足すると】</span></h3>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
→身体を作るための材料がなくなってしまうので、<u><b>筋肉量の減少や、肌、髪のトラブル、</b></u></span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><u><b>
集中力・思考力</b></u>が下がってしまうことがあります。</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
また、タンパク質には<b><span style="color: red;">保温効果</span></b>があると言われています。</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
そのため不足すると体が<span style="color: blue;"><b>冷え</b></span>やすくなる可能性もあります。</span><br />
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【タンパク質の種類】</span></h3>
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→食事からタンパク質を摂取するには<u>肉や魚、卵などの<b><span style="color: orange;">動物性食品</span></b></u>と、<u>穀類や豆類などの<b><span style="color: orange;">植物性食品</span></b></u>があります。この<span style="color: orange;"><b>動物性食品</b></span>と<b><span style="color: orange;">植物性食品</span></b>では同じタンパク質であっても含まれているアミノ酸の種類が違います。</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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この違いを知らないと、<u>タンパク質を多く摂取しているようで実は必要な必須アミノ酸が摂れていなかった</u>。ということも大いにありえます。</span><br />
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(<b><span style="color: red;">動物性タンパク質</span></b>)</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">...その名の通り動物由来のタンパク質。魚や貝などの魚介類。肉類、卵乳製品に含まれています。</span><br />
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(<span style="color: red;"><b>植物性タンパク質</b></span>)</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">...米や小麦、大豆などの豆類。種類によって野菜や果物にも含まれています。</span><br />
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
(<span style="color: red;"><b>動物性食品<span style="color: black;">と</span>植物性食品の違い</b></span>)</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">…最大の違いは必須アミノ酸のバランスが違います。</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-size: x-large;"><br /></span></span>
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動物性食品のほとんどが9種類の必須アミノ酸を全て含んでいますが、一部の植物性食品は必須アミノ酸が不足しているものもあります。</span><br />
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<span style="background-color: transparent; color: red; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: large; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>
ここが重要なポイント!</b></span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
アミノ酸の働きは不足しているアミノ酸の量に合わせて制限されてしまいます!</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
タンパク質は摂っているのに、全然足りていない!ということにもなりかねません!</span><br />
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<h3>
<span style="background-color: blue; color: white; font-size: x-large;">
【アミノ酸スコア】</span></h3>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
→動物性食品と植物性食品でご説明したアミノ酸のバランスを見るのがアミノ酸スコア。</span><br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
アミノ酸スコアとは<b><u>アミノ酸がどのくらいのバランスで含まれているのか</u></b>を表しています。</span><br />
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バランスの割合が高いもので<b>100</b>か<b>それに近い数値</b>、低いものにはそれ以下が付きます。</span><br />
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例えば<b>キャベツ</b>では<u>アミノ酸スコアが53</u>。キャベツを食べて吸収したその中に含まれる<u>アミノ酸が働く割合</u>が<b>53%</b>ということになります。</span><br />
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このアミノ酸スコアが100の食品を完全タンパク質と言われます!</span><br />
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下の表を見ればわかりますが、筋肉と沢山つけるため多くのタンパク質を必要とする、</span><br />
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ボディービルダーさん達が鶏胸肉やササミなどの低糖質で低脂質な完全タンパク質をよく食べているのもうなずけますね!</span><br />
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高いものほど優秀ですね。</span><br />
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【食べ合わせでアミノ酸スコアUP!】</span></h3>
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→これら単体の食品ではアミノ酸スコアが低いものもありますが、</span><br />
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食べ合わせやプラス一食品加えることでタンパク質量、アミノ酸スコアは上がります!</span><br />
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例えば</span><br />
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(朝ごはん)</b>...パン・コーヒー</span><br />
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これだけではアミノ酸スコアは<b>44</b>。低いですね。そこで<b><span style="color: orange;">ゆで卵</span></b>や<b><span style="color: orange;">ハム</span></b>、<span style="color: orange;"><b>チーズ</b></span>などの食品をプラスするだけでタンパク質はUP!また<b><span style="color: orange;">サラダ</span></b>や<span style="color: orange;"><b>果物</b></span>もプラスすると不足しがちな<u>ビタミンやミネラル</u>を補給することも可能です!</span><br />
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また米などの穀類にはリジンという必須アミノ酸が不足しています。</span><br />
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そこでリジンが豊富な豆類をプラスしてみましょう!</span><br />
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逆に豆類にはメチオニンというタンパク質が少し少ないですが、</span><br />
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穀物には豊富に含まれています。</span><br />
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足りないところをお互いがカバーし合うんですね!</span><br />
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(ご飯と納豆は栄養素的にも食べ合わせが良い!)</span><br />
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【最後に】</span></h3>
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ダイエットをしたい方も、身体を引き締めたい方も、</span><br />
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まずは筋肉をつけていくことが大切です。</span><br />
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また、タンパク質が不足すると肌や、</span><br />
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髪だけでなくホルモンバランスも崩す可能性もあります。</span><br />
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人が生きていく上で重要な栄養素です。</span><br />
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まずは今日の食事からバランス良く、色々なものからタンパク質を摂取していきましょう!</span><br />
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</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-87946401676701701642018-03-23T11:52:00.002+09:002018-03-23T11:52:57.953+09:00【リバウドする理由・・・?】<div style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-size: small;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span></div>
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<div style="margin: 0px;">
<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
<div style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-family: ms pゴシック;"><br /></span> <span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span><br />
<span style="font-family: ms pゴシック;"><br /></span>
<span style="font-family: ms pゴシック;">リバウンドしてしまう人は意志の弱さではなくホルモンのせいかも・・・・</span>
<span style="font-family: ms pゴシック;">少し前に脂肪が多い人は<b>【レプチン】</b>というホルモンが正常に機能しにくく満腹中枢が刺激されないため食事量が増えると記載しましたが<b>【レプチン】</b>は<b><span style="color: red;"><u>リバウンド</u></span></b>と非常に深い関係がので詳しく書いていきます</span><br />
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<span style="font-family: ms pゴシック;">本日は<b><span style="font-size: x-large;">【リバウンドについて】</span></b>です!!!!</span><br />
<span style="font-family: ms pゴシック;">さっそく行きましょうーーーー!!!</span><br />
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<span style="font-family: ms pゴシック; font-size: large;"><b>【なんで、肥満な方はレプチンが機能しないの・・・?】</b></span><br />
身体に蓄積している体脂肪、その脂肪組織から食欲を調節するホルモンが出ています。<br />
このホルモンを<b>【レプチン】</b>と言い(<b>『痩せる』</b>という意味のギリシャ語が語源)脳の視床下部に作用し<b><span style="color: red;">[満腹]</span><u>サインを送って食べ過ぎを防ぎます。</u></b><br />
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<a href="https://3.bp.blogspot.com/-ZcHymLKS1D4/WqtqtE2AnbI/AAAAAAAACl4/Jlx-IPNG44QiTpjGLt-hRTeTW0RFUgNMwCLcBGAs/s1600/kinder-essen-nudeln.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="1280" height="213" src="https://3.bp.blogspot.com/-ZcHymLKS1D4/WqtqtE2AnbI/AAAAAAAACl4/Jlx-IPNG44QiTpjGLt-hRTeTW0RFUgNMwCLcBGAs/s320/kinder-essen-nudeln.jpg" width="320" /></a></div>
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<u>脂肪細胞から出てるなら<b><span style="color: red;">太った人の方がよく効きそう</span></b>な気がしませんか・・・???</u><br />
・・・実はこの<b>【レプチン】</b>受け取り方に問題があって体脂肪が多い太った人は【レプチン】を受け取る<b>《受容体》</b>が反応しにくくなってしまうのです(レプチン抵抗性と言います)。。。<br />
例としては常に剛速球のボールを投げ続けられ過ぎて受け取るキャッチャーミットが壊れてしまった状態です(-_-;)<br />
つまり、肥満の方はレプチンから<b><span style="color: red;">[満腹]</span></b>サインが沢山出ているのにも関わらず受け取る事が出来ずに食べ続けてしまうのです。<br />
<b><span style="font-size: large;">食べ続ける→更に太る→</span></b><b><span style="font-size: large;">更にレプチン受容体の感受性が鈍くなる→更に食欲が増す</span></b>といった具合に<b><span style="color: red;">悪循環</span></b>になっていますのです<br />
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そして、<b>ある程度痩せれば<span style="background-color: orange;">レプチン抵抗性は改善</span>されまが</b>、<b><span style="color: red;">すぐに治ることはなく</span>少しタイムラグ</b>があるそうです。<br />
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結果、<b>ダイエット</b>で体重が減っても食欲を抑える作用がすぐには戻らないので、食欲が亢進したままなのでリバウンドに繋がってしまうのです・・・<br />
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<span style="font-family: ms pゴシック; font-size: large;"><b>【もっと食べたい!!!”あなたをそそのかす”ホルモン・・・?】</b></span><br />
<span style="font-family: ms pゴシック;">食欲が増進させるホルモン<b>【グレリン】</b>!!!</span><br />
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<span style="font-family: ms pゴシック;"><b>グレリン</b>は主に胃から分泌され脳の視床下部に働きかけるペプチドホルモンで<b><span style="color: red;">食欲が増進</span></b>させ成長ホルモンの分泌を促進する作用を持っています。</span></div>
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<span style="font-family: ms pゴシック;">お腹いっぱいで満足しているのに、デザートメニューを差し出されると<b>【別腹】</b>でついデザートも食べてしまったという経験があると思います。</span></div>
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<span style="font-family: ms pゴシック;">これはグレリンの作用によって<b><span style="font-size: large;">『美味しい物を摂ることで得られる快楽』</span></b>を欲求を満たそうとしてしまうからと言われています。</span></div>
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<span style="font-family: ms pゴシック;"><b><span style="font-size: large;">【まとめ】</span></b></span></div>
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<span style="font-family: ms pゴシック;"><b><span style="font-size: large;"><br /></span></b></span></div>
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<span style="font-family: ms pゴシック;"><b>【レプチン】</b>と<b>【グレリン】</b>は常にバランスをとっていて、</span></div>
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<span style="font-family: ms pゴシック;"><b>【レプチン】</b>が出ると<b>【グレリン】</b>は抑えらえ<b><span style="color: red;">食欲も抑えられます。</span></b></span></div>
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<b>脂肪が増え【レプチン】</b>が減ってくると<b>【グレリン】</b>が<b><span style="color: red;">増え食欲が増進し</span>『食べたい』</b>という衝動を抑えれえることが出来なってしまう。</div>
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<b>ダイエットして体重減少し</b>ても<b><span style="color: red;">レプチン抵抗性改善</span></b>には<b>タイムラグ</b>があるので、<u>満腹感が訪れにくく食べたい衝動が続く。</u></div>
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<b><span style="font-size: large;"><u>食欲の誘惑に負け食べてしまいリバウンドの完成!!!!</u></span></b></div>
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リバウンドしない為にも根気強く我慢するのがリバウンド対策になります。<br />
そのうちに<b>【レプチン抵抗性】</b>が正常に働き始めてら我慢することなく食事量をコントロールすることが出来ます。<br />
身体も<b><span style="font-size: large;">苦労せずに得られる物はない</span></b>ということです・・・<br />
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-70054273770017335132018-03-16T18:55:00.002+09:002018-03-16T18:55:38.730+09:00【ダイエット時にオススメの食品&食事!!】<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span><br />
<div style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: ms pゴシック;"><br /></span></b> <span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong>NOBASHIYA+ブログをご覧の皆様</strong></span></span></span></span></span></span></span></span></span></div>
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<span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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こんにちは!<br />
<br /><br />
<br />
<br />
今回は只今減量中の山中が、<br />
ダイエット時にオススメの料理&食品をご紹介いたします!<br />
<br /><br />
<br />
<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">定番にして王道、汎用性の高い野菜スープ</span>】</span></h3>
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<a href="https://3.bp.blogspot.com/-1Wos9hOVG4w/WquUh5Nt1jI/AAAAAAAACnQ/pFsq90Mf3WkhaRsX78YAACkGLJG-bqQBwCLcBGAs/s1600/%25E9%2587%258E%25E8%258F%259C%25E3%2582%25B9%25E3%2583%25BC%25E3%2583%2597.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="450" src="https://3.bp.blogspot.com/-1Wos9hOVG4w/WquUh5Nt1jI/AAAAAAAACnQ/pFsq90Mf3WkhaRsX78YAACkGLJG-bqQBwCLcBGAs/s1600/%25E9%2587%258E%25E8%258F%259C%25E3%2582%25B9%25E3%2583%25BC%25E3%2583%2597.jpg" /></a></div>
<br /><br />
→お家でお料理をするとき手間がかかるダイエット食ばかりだと<br />
負担が大きいですよね。<br />
また、ご家庭をお持ちの場合はご家族から反対されて、<br />
別々の食事を作らなければいけなくなったるもしますよね。<br />
そんな場合でも大丈夫!<br />
うまく工夫すればお手軽にダイエット食が作れます!<br />
<br /><br />
家で料理を作る際に一番応用が効きやすく汎用性が高いのは<br />
やっぱり野菜スープですね!<br />
<br />
<strong>なぜ野菜スープがいいのか。</strong><br />
<strong><span style="font-size: large;">①</span></strong>ダイエットするときに重要なのが、<strong><span style="color: blue; font-size: large;">P</span></strong>(<u>タンパク質</u>)<strong><span style="color: blue; font-size: large;">F</span></strong>(<u>脂質</u>)<strong><span style="color: blue; font-size: large;">C</span></strong>(<u>炭水化物</u>)のバランスですが、<br />
そこだけを重視して献立を考えると<strong><span style="font-size: large;">野菜不足になりがちです</span></strong>。<br />
色の濃い葉物の野菜などを取るようにしましょう!<br />
<br />
<br />
<strong><span style="font-size: large;">②</span>ご家族分にカレーやシチューなど市販のルーを入れるだけで、</strong><br />
<strong>ご家族分のご飯が完成!</strong><br />
ルーを入れるまでは同じ鍋で作りそこから別鍋に分けるだけです!<br />
ダイエット食用のスープには<strong><span style="font-size: large;">糖質量の高い根菜やイモ類等</span></strong>は極力除き、<br />
<strong><span style="color: blue; font-size: large;">葉物野菜、肉類、魚類、キノコ等</span></strong>が入っているとイイですね!<br />
<br />
<br />
<span style="font-size: large;"><strong>③</strong></span>日持ちする。<br />
はい。現在減量中の山中ですが、さすがに毎日自炊は難しいです。<br />
そんな時にこのスープは助かります。<br />
僕の場合は一食分に分けてタッパーに入れ冷凍しています。<br />
帰宅したらそれをレンジでチンします。おすすめ!<br />
<br />
<br />
<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">水煮サバ缶&水煮ツナ缶</span>】</span></h3>
→この2缶は常にストックしておいていいと思います!<br />
ちょい足し食材としてよく使います!<br />
ここでポイントなのが、水煮であることです!<br />
油漬けや味噌煮等の味が付いている物は、無駄な糖質や脂質を摂取してしまいます。<br />
ダイエット時には天敵です!<br />
手軽にタンパク質の補充が出来ます。<br />
<br /><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-tKKd4m9llko/WquUSuzJudI/AAAAAAAACnM/6gsAqRZZ3-EqtL7ygPZ0KLHo7AOdkKCeACLcBGAs/s1600/%25E3%2583%2584%25E3%2583%258A.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="394" data-original-width="500" height="252" src="https://2.bp.blogspot.com/-tKKd4m9llko/WquUSuzJudI/AAAAAAAACnM/6gsAqRZZ3-EqtL7ygPZ0KLHo7AOdkKCeACLcBGAs/s320/%25E3%2583%2584%25E3%2583%258A.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">私がいつも買うやつです。</td></tr>
</tbody></table>
<br /><br />
私は毎朝スクランブルエッグを食べるのですが、そこにサバ缶かツナ缶と<br />
ブロッコリーを入れて食べます!<br />
<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">オートミール&フォルコンブロート</span>】</span></h3>
→どちらも主食ですが、パスタや白米、パンなどに比べ比較的消化・吸収が緩やかで、<br />
エネルギーが脂肪に変換され難い食品です!<br />
しかし好き嫌いがかなり分かれるので、試してみる際はまず少量で購入しましょう!<br />
<br /><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-vF-0-ULh2_o/WquNImgJbqI/AAAAAAAACmc/s-X4x-gVWxwzSV30hHdYFWuOBzdeXkhCwCLcBGAs/s1600/%25E3%2583%2595%25E3%2582%25A9%25E3%2583%25AB%25E3%2582%25B3%25E3%2583%25B3%25E3%2583%2596%25E3%2583%25AD%25E3%2583%25BC%25E3%2583%2588.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="536" data-original-width="800" height="214" src="https://1.bp.blogspot.com/-vF-0-ULh2_o/WquNImgJbqI/AAAAAAAACmc/s-X4x-gVWxwzSV30hHdYFWuOBzdeXkhCwCLcBGAs/s320/%25E3%2583%2595%25E3%2582%25A9%25E3%2583%25AB%25E3%2582%25B3%25E3%2583%25B3%25E3%2583%2596%25E3%2583%25AD%25E3%2583%25BC%25E3%2583%2588.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">フォルコンブロート</td></tr>
</tbody></table>
<br /><br />
フォルコンブロートとはライ麦100%のドイツパンです!<br />
酸味が強く、通常の食パン等に比べ少し硬く、パサパサした食感なのが特徴です!<br />
<br /><br />
ちなみに山中は最近フォルコンブロートにハマっていて、<br />
お昼ご飯はサンドイッチを作って食べています!<br />
ずぼらなのでトーストしていませんが、した方が美味しいらしいです!<br />
<br /><br />
桜新町の成城石井にも売っていましたよ!<br />
<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">ダイエット時のおやつはやっぱり干し芋</span>】</span></h3>
<br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-VwSxMtBMePo/WquQeVudmrI/AAAAAAAACmo/nS6pFpCkzu4PL-umBY0oEZwcI5sFHY0GgCLcBGAs/s1600/%25E5%25B9%25B2%25E3%2581%2597%25E8%258A%258B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="457" data-original-width="700" height="208" src="https://3.bp.blogspot.com/-VwSxMtBMePo/WquQeVudmrI/AAAAAAAACmo/nS6pFpCkzu4PL-umBY0oEZwcI5sFHY0GgCLcBGAs/s320/%25E5%25B9%25B2%25E3%2581%2597%25E8%258A%258B.jpg" width="320" /></a></div>
<br /><br />
干し芋にはビタミンB群が多く含まれていて、脂肪の燃焼を促進します。<br />
また、オートミールやドイツパンと同様に糖質の消化・吸収が緩やかなので、<br />
食べ過ぎなければ太り難い食材と言えるでしょう!<br />
そして腹もちもバツグンに良いです!<br />
チョコやクッキーなどのお菓子類を食べるよりも断然優秀です!<br />
<br /><br />
<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">外出時にはコンビニを有効活用</span><span style="background-color: blue; color: white;">!</span>】</span></h3>
ここ数年でコンビニのチルド食品のレベルがどんどん上がっているのはご存知ですか?<br />
<br /><br />
コンビニと言えばサラダチキンや、糖質オフの食品が有名ですが、<br />
実はチルド食品が優秀なんです!<br />
<br /><br />
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<a href="https://2.bp.blogspot.com/-y6i-7pXc5Zs/WquRKhVWPxI/AAAAAAAACmw/ENazdy8ynTMslbv2FcQ_YWTptzHyWzpQACLcBGAs/s1600/saba.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="353" data-original-width="740" height="152" src="https://2.bp.blogspot.com/-y6i-7pXc5Zs/WquRKhVWPxI/AAAAAAAACmw/ENazdy8ynTMslbv2FcQ_YWTptzHyWzpQACLcBGAs/s320/saba.png" width="320" /></a></div>
<br /><br />
魚不足解消にサバの塩焼き!<br />
シャケもありましたよ!<br />
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最近の晩酌はハイボール+砂肝やスルメイカです。<br />
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先程紹介したフォルコンブロートにスモークタンを挟むとめちゃうまです!!<br />
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<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">最後に</span>】</span></h3>
最近では一昔前と比べダイエット向きの食品が安価で手に入りやすい状態です。<br />
あとは何をどれだけ食べるのかを自分で判断できればダイエットはやり難くありません。<br />
ただ食事だけでは筋肉痩せにより代謝低下、姿勢悪化などがありえます。<br />
プロポーションを美しく整え、普段の生活で疲れさせない身体を作るにはトレーニングが必須です。<br />
美しくなりたい方はまずNOBASHIYA+を体験してみてください!<br />
<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-86798791907850789082018-03-09T09:09:00.003+09:002018-03-09T09:09:20.919+09:008時間ダイエット・・・?<div class="separator" style="-webkit-text-stroke-width: 0px; background-color: transparent; clear: both; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の小林です(*´▽`*)</strong></span></span></span></span></span></span></span></span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
少し前にブームになった<b><span style="font-size: large;">【8時間ダイエッ<span style="font-size: large;"></span><span style="font-size: large;"></span>ト法】</span></b>についてです<br />
まずは、<b><u><span style="color: red;">【8時間ダイエット】のルール</span></u></b>を説明しますね(^^)/<br />
<br />
<b>ルール①</b><br />
<b><span style="font-size: large;">【1日8時間・好きな物を好きなだけ食べる】</span></b><br />
<b>食事を摂るのを1日8時間</b>にして、<b>残りの16時間は何も食べない</b>。<br />
16時間のプチ断食中にどんどん脂肪が燃えるから、カロリー計算は必要なく、好きな物を好きなものだけ食べてもOK。<br />
毎日がつらいなら<b>週3日</b>でも結果が出る。<br />
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<a href="https://3.bp.blogspot.com/-VH_VWCM8Mvs/WqDqsMAR1EI/AAAAAAAAClI/CbPPmWyE4dQN8NKfyilw1KHVsKeEuDjFACLcBGAs/s1600/eatingdisorder-300x200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="300" src="https://3.bp.blogspot.com/-VH_VWCM8Mvs/WqDqsMAR1EI/AAAAAAAAClI/CbPPmWyE4dQN8NKfyilw1KHVsKeEuDjFACLcBGAs/s1600/eatingdisorder-300x200.jpg" /></a></div>
<br />
<b>ルール②</b><br />
<b><span style="font-size: large;">【8種類のフードを1日2種類食べる】</span></b><br />
ダイエットの効果を伸ばし、健康にも良い8種類の食べ物がある。<br />
①卵 ⑤ベリー類<br />
②乳製品 ⑥色の明るい果物(リンゴ・オレンジetc)<br />
③ナッツ類 ⑦穀物<br />
④豆類 ⑧緑の葉物野菜<br />
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<a href="https://1.bp.blogspot.com/-KhX7_E0shM8/WqDqwqjAroI/AAAAAAAAClM/L8giYsW1WnMkfSip_fUi6ga3pqjbUQYvgCLcBGAs/s1600/th7T03LT36.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="474" height="212" src="https://1.bp.blogspot.com/-KhX7_E0shM8/WqDqwqjAroI/AAAAAAAAClM/L8giYsW1WnMkfSip_fUi6ga3pqjbUQYvgCLcBGAs/s320/th7T03LT36.jpg" width="320" /></a></div>
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<b>ルール③</b><br />
<span style="font-size: large;"><b>【1日8分間軽い運動】</b></span><br />
この食生活のおかげで脂肪燃焼や筋肉の成長が速くなっているから長時間きつい運動をしなくてもOK。<br />
1日8分間自分の体重を使った種目で軽い運動すれば十分。<br />
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<a href="https://4.bp.blogspot.com/-xh5RcfnWYrg/WqDq0gbB6vI/AAAAAAAAClQ/vYyz5HpZl7sBAg4wotDiAy0ZiBPtsj4HQCLcBGAs/s1600/normal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="338" data-original-width="507" height="213" src="https://4.bp.blogspot.com/-xh5RcfnWYrg/WqDq0gbB6vI/AAAAAAAAClQ/vYyz5HpZl7sBAg4wotDiAy0ZiBPtsj4HQCLcBGAs/s320/normal.jpg" width="320" /></a></div>
<br />
<b></b><br />
<b>とネットで記載されています!!!!!!!!</b><br />
<b>このような情報に惑わされちゃダメですよーーーーーーーーーーーー!!!!</b><br />
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<a href="https://1.bp.blogspot.com/-3J95wupK-9s/WqDq34jadVI/AAAAAAAAClU/6tN_TOcRqNoj-e3ytafNsKozpbD2wInFACLcBGAs/s1600/20120729_saeko_31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="627" data-original-width="630" height="318" src="https://1.bp.blogspot.com/-3J95wupK-9s/WqDq34jadVI/AAAAAAAAClU/6tN_TOcRqNoj-e3ytafNsKozpbD2wInFACLcBGAs/s320/20120729_saeko_31.png" width="320" /></a></div>
<b></b><br />
<span style="font-size: large;"><b>【体重の増加・減少は摂取カロリー】</b></span><br />
<b></b><span style="font-size: large;"></span><b></b><br />
基本的に<b>どんなダイエット方法</b>でも<b><span style="color: red;">栄養管理の重要ポイント</span></b>は変わりません。<br />
体重の<b>増加・減少</b>は<b><span style="color: red;">摂取カロリーで決まります</span></b>。<br />
<br />
食事を8時間以内に納めるために朝食を抜いたとすると、結果的に一日の摂取カロリーが少なくなります。なので、多くの方は少し体重減少するのではないでしょうか?<br />
ですが、8時間ダイエットを実施中8時間の間なら何でもかんでも食べて良いとなると確実にオーバーカロリーで痩せることはできません。16時間のプチ断食で全てが無かった事に都合よくいきません。<br />
食事管理は三大栄養素バランスがとても大切です!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-RIBk2j8_SrI/WqDq777j6uI/AAAAAAAAClY/xkjgVtrDJSIG5tvbblFxTvsA7BwHPM1cgCLcBGAs/s1600/20160301082050.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://1.bp.blogspot.com/-RIBk2j8_SrI/WqDq777j6uI/AAAAAAAAClY/xkjgVtrDJSIG5tvbblFxTvsA7BwHPM1cgCLcBGAs/s320/20160301082050.jpg" width="320" /></a></div>
<br />
<b><span style="font-size: large;">【1日8分間の軽い運動】</span></b><br />
1日8分間の軽い運動で脂肪が落ちたり、筋肉が付くようなことはありません。<br />
食事管理・ウエイトトレーニングをセットで行い三大栄養素のバランスの調節しウエイトトレーニングで筋肉の減少を抑えることで素敵な体作りになります。<br />
食事制限のみで行うと脂肪と共に筋肉も落ち皮膚のたるみが出てしまい決していいダイエットと言えません。<br />
<br />
ダイエットは①食事管理②ウエイトトレーニング③休息がマスト!!!!!<br />
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<a href="https://2.bp.blogspot.com/-T3AzbdwOuGc/WqDq_xZL-jI/AAAAAAAAClc/g0I9XA37gJUk_pEd-dR0bz70u5EvTPyoQCLcBGAs/s1600/bodypump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="900" height="213" src="https://2.bp.blogspot.com/-T3AzbdwOuGc/WqDq_xZL-jI/AAAAAAAAClc/g0I9XA37gJUk_pEd-dR0bz70u5EvTPyoQCLcBGAs/s320/bodypump.jpg" width="320" /></a></div>
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<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-11109611618728560182018-03-03T13:00:00.000+09:002018-03-03T13:00:24.598+09:00【ダイエットの時でも炭水化物を完全に抜くのは絶対に×!】<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span><br />
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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こんにちは!<br />
<br />
<br />
今回のテーマは<br />
<br />
<br />
<span style="font-size: x-large;">【ダイエットの時でも炭水化物を完全に抜くのは絶対に×!】</span><br />
<br /><br />
です!<br />
<br />
<br />
<br />
<br />
最近は<strong>「<span style="color: blue;">糖質制限</span>」</strong>や<strong>「<span style="color: blue;">ローカーボ</span>」</strong>などの言葉が流行っていますね!<br />
<br />
<br />
それらは理論に基づかれた方法であり、全てを否定はしませんが、<br />
<br />
<br />
「<span style="color: red;">適正量</span>」と言うのがあります!<br />
<br />
<br />
糖質だろうが脂質だろうがカロリーだろうがすべてを「抜く」と言うのは絶対にダメ!<br />
<br />
<br />
ですね!<br />
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<h3>
<span style="font-size: x-large;">【<span style="background-color: blue; color: white;">炭水化物とは</span>】</span></h3>
→ざっくりお伝えすると、<span style="color: blue; font-size: large;"><strong>糖質</strong></span>+<span style="color: blue; font-size: large;"><strong>食物繊維</strong></span>=<span style="color: red; font-size: large;"><strong>炭水化物</strong></span>です!<br />
<br />
<u><strong>糖質と食物繊維の合計が炭水化物の量</strong></u>となります!<br />
糖質というのはお砂糖の様に甘い物だけではなく、<strong><u>お米やイモ、小麦などに含まれる</u></strong><br />
<strong><u>デンプンも糖質の一種</u></strong>です!<br />
<br />
<strong><u>ちなみに食物繊維はカロリーが限りなく0に近いんです</u></strong>!<br />
<br />
という事は摂取しすぎたときに太る原因とされるのは、<span style="color: red; font-size: large;"><strong>炭水化物</strong></span>ではなく、<br />
<strong><span style="color: blue; font-size: large;">糖質</span></strong>という事がわかりますね!<br />
<br />
食物繊維が不足すると、便秘を招くだけでなく、心筋梗塞や糖尿病、肥満などのリスクを上げてしまいます!<br />
<br />
【どんな働きをするのか】<br />
→糖質は主要なエネルギー源です!<br />
身体の中で1gあたり4kcalのエネルギー源になります!<br />
<br /><br />
極端に糖質が不足すると意識障害を引き起こすとされています。<br />
(が!!通常ではそこまで減らすことは難しいと思います。笑)<br />
<br /><br />
その他の特徴としては、タンパク質・脂質と比べ、エネルギー化されるまでの時間が早く、<br />
すばやくエネルギーとして使用することが出来る!という点です!<br />
しかしそれゆえに、使用しなかった場合に余りやすく、脂肪として蓄えられてしまう事もあります!<br />
<br />
<h3>
<br /><span style="font-size: x-large;">【<span style="background-color: blue; color: white;">適正量ってなに</span><span style="background-color: blue; color: white;">?</span>】</span></h3>
→1日に必要なカロリーの60%を糖質から摂取するのが望ましいと言われています。<br /><br /> 糖質が多く含まれているのは、<br /><br /><span style="font-size: large;"><strong>・ごはん<br /> ・パン<br /> ・麺<br />・イモ</strong></span><br /> などの主食になるものと、<br /><br /><span style="font-size: large;"><strong>・果物<br />・砂糖<br />・はちみつ</strong></span><br /> などの甘い物です!<br /><br /> 「先ほど1日に必要なカロリー」と申し上げましたが、これについては以前のブログでご紹介した基礎代謝の計算式で出た数値でわかります!(あくまで推定計測です。。。)<br />↓ ↓<br /><a href="http://nobashiyaplus.blogspot.jp/2017/05/blog-post_5.html" target="_blank"><span style="font-size: large;"><strong>【基礎代謝ってなに?】</strong></span></a><br />
<br /><br />
<strong><span style="color: blue; font-size: large;">一日の消費カロリー</span>=<span style="color: orange; font-size: large;">基礎代謝</span>×<span style="color: orange; font-size: large;">身体活動レベル</span></strong>でざっくりわかります!<br />
<br /><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-l3TV8WPeaIU/WpoaCbcHTAI/AAAAAAAACkg/CFP9Cz2-4B8bQEKxqgMnOQeyTeAM14CBwCLcBGAs/s1600/%25E8%25BA%25AB%25E4%25BD%2593%25E6%25B4%25BB%25E5%258B%2595%25E3%2583%25AC%25E3%2583%2599%25E3%2583%25AB.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="235" data-original-width="425" height="220" src="https://1.bp.blogspot.com/-l3TV8WPeaIU/WpoaCbcHTAI/AAAAAAAACkg/CFP9Cz2-4B8bQEKxqgMnOQeyTeAM14CBwCLcBGAs/s400/%25E8%25BA%25AB%25E4%25BD%2593%25E6%25B4%25BB%25E5%258B%2595%25E3%2583%25AC%25E3%2583%2599%25E3%2583%25AB.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">(男女共通)年齢別に見た身体活動レベル<br />
<br /></td></tr>
</tbody></table>
<br /><strong><span style="font-size: large;">この1日に必要な摂取エネルギーから<br /><span style="color: blue;">10〜20%</span>程度減らすようにしてみてください!</span></strong><br /><br />ちなみに僕の場合で例を出します!<br />ざっくり計算で僕の1日の消費カロリーは<br />3600kcalです。<br />その10%分の360kcalを減らします!<br /><br />タンパク質は1gあたり4kcal。<br /> 糖質は1gあたり4kcal。<br /> 脂質は1gあたり7kcal。<br /><br />ダイエットの場合様々な方法がありますが、<br />この360kcalを糖質だけで減らすと、<br />1日に食べてもいい糖質の量は450g!<br />ご飯だと<strong><span style="color: blue; font-size: large;">3.6合分</span></strong>!<br /> 実際にはおかずや間食などにも糖質は含まれるのでもう少し少なくなりますが、<br /> 皆さんが思っていたよりも多少は食べれるのではないでしょうか!<br /><br />また糖質+脂質(揚げ物など)を抑える方法なども理論的にはあります。<br />
<br /> <span style="font-size: x-large;">【<span style="background-color: blue; color: white;">摂りすぎるとどうなるの</span><span style="background-color: blue; color: white;">?</span>】</span><br />
<br /><br />
→摂りすぎた場合はもちろん、<br />エネルギーを消費しきれなくなり、太ります!<br /><br />それだけではなく生活習慣病を引き起こすリスクもあります。<br />また、果物に含まれる果糖には取りすぎると糖尿病の発症リスクを高める可能性もあります!<br /> 取りすぎにはご注意を!<br />
<br /><br />
<h3>
<br /><span style="color: blue;"> <span style="color: black; font-size: x-large;">【<span style="background-color: blue; color: white;">どんなモノを食べればいいの</span><span style="background-color: blue; color: white;">?</span>】</span></span></h3>
→オススメは<strong><span style="font-size: large;">玄米</span></strong>や<strong><span style="font-size: large;">サツマイモ</span></strong>、<strong><span style="font-size: large;">オートミール</span></strong>等を<br />
<span style="color: blue; font-size: large;"><strong><u>小分けにして食べる事</u></strong></span>です!<br />
<br /><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-0CE_XPO6RpE/Wpocry4-9yI/AAAAAAAACk0/xH6oi5PZyuQ2gtYzIeXIL8ETeIrABs15gCLcBGAs/s1600/%25E7%258E%2584%25E7%25B1%25B3.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="436" data-original-width="480" height="290" src="https://3.bp.blogspot.com/-0CE_XPO6RpE/Wpocry4-9yI/AAAAAAAACk0/xH6oi5PZyuQ2gtYzIeXIL8ETeIrABs15gCLcBGAs/s320/%25E7%258E%2584%25E7%25B1%25B3.jpg" width="320" /></a></td></tr>
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<div class="separator" style="border-image: none; clear: both; text-align: center;">
<br /></div>
<div style="border-image: none;">
僕の家はいつも玄米です。</div>
<div class="separator" style="border-image: none; clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-PwqOUrXoZt8/WpocpGzIz2I/AAAAAAAACk8/ZDYDNBLGABAlfpL0TGpdZBGDJu1ws1PRACEwYBhgL/s1600/%25E3%2581%25B5%25E3%2581%258B%25E3%2581%2597%25E3%2582%25A4%25E3%2583%25A2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="266" data-original-width="400" height="212" src="https://2.bp.blogspot.com/-PwqOUrXoZt8/WpocpGzIz2I/AAAAAAAACk8/ZDYDNBLGABAlfpL0TGpdZBGDJu1ws1PRACEwYBhgL/s320/%25E3%2581%25B5%25E3%2581%258B%25E3%2581%2597%25E3%2582%25A4%25E3%2583%25A2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">少し濡らしてラップしてレンジでチンすれば簡単に出来ます!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Q-r3x1tA8xE/WpocnyCKIAI/AAAAAAAACk4/7UB6Ef45goYvvt5Z22U6W0FC46A1UnUtQCEwYBhgL/s1600/%25E5%25B9%25B2%25E3%2581%2597%25E8%258A%258B.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="457" data-original-width="700" height="208" src="https://1.bp.blogspot.com/-Q-r3x1tA8xE/WpocnyCKIAI/AAAAAAAACk4/7UB6Ef45goYvvt5Z22U6W0FC46A1UnUtQCEwYBhgL/s320/%25E5%25B9%25B2%25E3%2581%2597%25E8%258A%258B.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">僕はAmazonで定期購入しています。。。</td></tr>
</tbody></table>
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<br /><br />
<u><strong>これらの食品はエネルギーになるまでに比較的時間が掛かる食べ物で、エネルギーとして余りにくい!</strong></u><br />
また食べるタイミングも小分けにする事で、エネルギーとして余り難く、腹もちも持続させてあげると、<strong><span style="font-size: large;">空腹感によるストレスも抑えられますよ</span></strong>!<br />
<br /><br />
何も食べない時間が続くと、次の食事で暴食してしまう事もありますからね!!<br /><span style="font-size: large;"> <span style="font-size: x-large;">【<span style="background-color: blue; color: white;">最後に</span>】</span></span><br />
→今回ご紹介したカロリー計算や、糖質の抑え方、摂取目安は<br />
個人に対し適正な訳ではありません。<br />
1人1人の生活習慣・リズム、体型や目標に合った摂取量や摂取のし方が必要です!<br />
気になる方は、知りたい方は是非NOBASHIYAスタッフまでお尋ね下さい!NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-41624145068523591852018-02-23T14:06:00.005+09:002018-02-23T14:06:54.877+09:00筋トレは○○歳から!!!【筋肉の低下=老化】<br />
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-size: small;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span><br />
<div class="p3" style="text-align: left;">
<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></div>
<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: ms pゴシック;">パーソナルトレーナーの小林です!</span><span style="font-family: ms pゴシック;"><br /></span><br />
<br />
近年、筋トレが流行っていますが<b><span style="font-size: large;">60歳</span></b>からでも<b><u>筋トレの効果は得られ</u></b>、トレーナーからしたら<span style="color: red; font-size: large;"><b>50~60代<span style="color: black; font-size: small;">の方がもっと</span>筋トレ</b></span><span style="color: black;">をするべきです。</span><br />
本日は<b><span style="font-size: large;">【筋肉の低下=老化】</span></b>についてです。<br />
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<a href="https://1.bp.blogspot.com/-2I2DYgpzsUg/Wo6EoDfgzDI/AAAAAAAACkM/itmvNguVdJE2jVC99dYA8_JwEnTHwEucgCLcBGAs/s1600/th151OSTFA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="474" height="266" src="https://1.bp.blogspot.com/-2I2DYgpzsUg/Wo6EoDfgzDI/AAAAAAAACkM/itmvNguVdJE2jVC99dYA8_JwEnTHwEucgCLcBGAs/s400/th151OSTFA.jpg" width="400" /></a></div>
<span style="background-color: orange;"></span><br />
<span style="background-color: orange; font-size: large;"><b>【サルコぺ二ア】</b></span><br />
年齢共に筋肉は減っていきます。そのことを<b>【<span style="color: red;">サルコペニア</span>】</b>といいます。<br />
<b>サルコぺ二ア</b>とは(sarcopenia)は、ギリシャ語で[筋]を意味するsarxと[減少]を意味するpeniaに由来する造語です。<br />
概念としては、<br />
<b><span style="background-color: #cccccc; color: black;">『疾病などの明らかな原因なくして生じる老化に伴う筋量の低下』</span></b><br />
<b><span style="background-color: #cccccc;">『高齢者において、筋量が一定以上減少した症状』</span></b>を指す言葉として用いられています。<br />
<br />
どのくらいの割合で<b>【サルコぺ二ア】</b>に該当するというと・・・<br />
<b>70歳以下では<span style="color: red;">14~24%</span></b> <b>70歳代では<span style="color: red;">18~35%</span> 80歳以上では<span style="color: red;">50%以上</span></b>が該当します。<br />
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例として<b>20代</b>の時が<b>筋量100</b>としてら<b><u>50代で80</u></b>になり<b><u>80代では50</u></b>になっていまう感じです。<br />
<b>80代では20代の半分の筋量しかないのです・・・。</b><br />
つまり人間の身体はウエイトトレーニングを行なわなければ筋量が自然と減ってしまいます。<br />
<b><span style="font-size: large;">これは非常に恐ろしいことなんです!!!!</span></b><b><span style="font-size: large;"></span></b><br />
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<a href="https://3.bp.blogspot.com/-zbJOiBP4ETQ/Wo6DEg2pmdI/AAAAAAAACjs/TPKtc5QBYYMMTPa-eFUauzqFjN8ypoqMgCLcBGAs/s1600/old-couple-exercise-what-are-3-treatments-used-for-the-treatment-and-prevention-of-osteoporosis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="488" data-original-width="810" height="192" src="https://3.bp.blogspot.com/-zbJOiBP4ETQ/Wo6DEg2pmdI/AAAAAAAACjs/TPKtc5QBYYMMTPa-eFUauzqFjN8ypoqMgCLcBGAs/s320/old-couple-exercise-what-are-3-treatments-used-for-the-treatment-and-prevention-of-osteoporosis.jpg" width="320" /></a></div>
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<b></b><span style="font-size: large;"></span><br />
<span style="background-color: orange;"></span><br />
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<span style="background-color: orange;"></span><br />
<b><span style="background-color: orange; font-size: large;">【ロコモティブシンドローム】</span></b><br />
<b><u>上記の様に筋量が低下</u></b>すると次は<b>【<span style="color: red;">ロコモティブシンドローム</span>】</b>になる危険性が出てきます。<br />
<b>【ロコモティブシンドローム】</b>とは<b><span style="background-color: #cccccc;">『身体運動機能に関与する組織の機能が低下し、要介護になるリスクが高まった状態』</span></b>です。<br />
<b><span style="color: red;">要介護状態</span></b>になると<u>自立した生活が送れなくなる</u>だけではなく<b>糖尿病</b>・<b>心筋梗塞</b>・<b>脳卒中など</b>を発症しやすくなります。<br />
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<b><span style="background-color: orange; font-size: large;">【本日のまとめ】</span></b><br />
①サルコぺ二アになり筋量が低下<b></b><br />
↓<br />
②ロコモティブシンドロームになる<br />
(自立した生活が出来ない・様々な疾患に掛かり易くなる)<br />
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このような事態になる前に早い段階から<b><span style="color: red;">ウエイトトレーニング</span></b>を始めるのが大切になっていきます。<br />
<b>ウエイトトレーニング</b>は<b>筋量の減少が著しく出る<span style="color: red; font-size: large;">50~60代</span>が<span style="font-size: large;">積極的</span>に行なうべき!!!</b><br />
※ただし、<u>自己流で間違ったフォーム</u>でトレーニング行うと<b>関節痛</b>や<b>ケガ</b>のリスクが高いのでトレーニングに慣れるまでは<b><span style="background-color: orange; font-size: large;">パーソナルトレーナー</span></b>を付けるのがおススメです!<br />
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"><span class="s1"><span class="s1"><strong>::::::::::::::::::::::::::::::::::::::::::::</strong></span></span></span></span></span><span style="font-family: MS Pゴシック;"></span></span></span></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"></span><br /></span>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="s1"><span class="s1"><strong><strong>NOBASHIYA+</strong></strong></span></span></span></span></span></span></div>
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<b><u>パーソナルトレーニング<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;">(60分)</span></span></span></u></b></div>
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<span style="color: #333333; font-family: メイリオ; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-language: JA; mso-font-kerning: 0pt;"><span style="color: black; font-family: "ms pゴシック"; font-size: 15.33px;"><span style="font-family: MS Pゴシック;"><span class="s1"><span class="s1"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><strong>⇒</strong></span><a href="https://plus.nobashiya.jp/cgi-def/admin/C-101/trial-form-v4/index.html" target="_blank"><span style="color: orange;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><strong>体験予約</strong></span></span></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><strong>⇐</strong></span></span></span></span></span></span></div>
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<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-36282843027678842242018-02-16T21:13:00.001+09:002018-02-16T21:13:13.267+09:00【ダイエットをする時はコーヒーを飲む?】<div style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: ms pゴシック;"><br /></span></b> <span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong>NOBASHIYA+ブログをご覧の皆様</strong></span></span></span></span></span></span></span></span></span></div>
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<div class="p3" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike><br /></strike></div>
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今回は<span style="font-size: large;">【<b><span style="color: blue;">カフェイン</span></b>】</span>についてです!</div>
<br />
皆さんはカフェインについてどんなことを知っていますか?<br />
<br />
<br />
<b><span style="font-size: large;"><u>夜摂ると寝れなくなる。</u></span></b><br />
<b><span style="font-size: large;"><u>利尿作用がある。</u></span></b><br />
<b><span style="font-size: large;"><u>お腹がゆるくなる。</u></span></b><br />
<b></b><span style="font-size: large;"></span><u></u><br />
<br />
色々あると思います!<br />
<br />
<br />
今回はそんなカフェインについての「<b><span style="font-size: large;">真実</span></b>」と、<br />
<br />
<br />
ダイエット時にカフェインを摂る際の<span style="color: blue; font-size: large;"><b>メリット・デメリット</b></span>をお伝えいたします。<br />
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<a href="https://3.bp.blogspot.com/-oqXUynk9h-8/WobKisigpBI/AAAAAAAACi8/-T8sCLJWA4YUwtCAKsCwcC6IRkFnKMFbgCEwYBhgL/s1600/%25E3%2582%25B3%25E3%2583%25BC%25E3%2583%2592%25E3%2583%25BC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="800" height="300" src="https://3.bp.blogspot.com/-oqXUynk9h-8/WobKisigpBI/AAAAAAAACi8/-T8sCLJWA4YUwtCAKsCwcC6IRkFnKMFbgCEwYBhgL/s400/%25E3%2582%25B3%25E3%2583%25BC%25E3%2583%2592%25E3%2583%25BC.jpg" width="400" /></a></div>
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<h3>
<span style="font-size: x-large;">【<span style="color: red;">カフェインを摂るメリット</span>】</span></h3>
→<u><b>まずカフェインを摂取することによって交感神経が優位になります!</b></u><br />
<u></u><b></b><br />
身体を動かしている時や、緊張している時などの興奮時に働くのが「<span style="color: blue; font-size: large;"><b>交感神経</b></span>」、<br />
リラックスしている時などに働くのが「<b><span style="color: blue; font-size: large;">副交感神経</span></b>」です!<br />
<br />
<span style="color: blue; font-size: large;"><b>交感神経</b></span>が働いている時、細胞は<u><b>エネルギーを消費しやすい状態</b></u>にします。<br />
逆に副交感神経が働いている時には<b><u>エネルギーをため込む状態</u></b>になるとイメージしてください。<br />
<br />
コーヒーなどからカフェインを摂取することにより<u><b>交感神経が優位になります!</b></u><br />
その結果エネルギーを消費しやすい状態を作ることが出来るのです!<br />
<br />
また、米国医学研究所(Institute of Medicine:IOM)という組織の研究報告では、<br />
<u><b>カフェイン入り飲料を含めたすべての飲料は、水分補給をサポートする。</b></u><br />
という研究報告もあります。<br />
<br />
<h3>
<span style="font-size: x-large;">【<span style="color: red;">運動してない時でもエネルギーを使ってくれる?</span>】</span></h3>
→<b><u>多少であれば使われると思います。</u></b><br />
しかし普段の生活の中で一番消費エネルギーが高いのは通勤や通学時など身体活動をしている時です!<br />
<u>あまり期待はしない方がいいですね…。</u><br />
<u></u><br />
<h3>
<span style="font-size: x-large;">【<span style="color: red;">カフェインの摂取タイミング!</span>】</span></h3>
→<b><u>運動の30分前にカフェインが含まれた飲み物を飲みましょう!</u></b><br />
<b></b><u></u><br />
また、モーニングコーヒーは僕自身も実践していますし、おススメしています!<br />
モーニングコーヒーでカフェインを摂取出来ればその後待ち受けるであろう<b>通勤</b>、<b>通学時</b>に<b><u>エネルギーを消費する</u></b>ことが出来ます!<br />
また、会社帰りにもコーヒーや緑茶などで一息ついてから。ってのも良いですね!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-Sa2ttfOdxtw/WobKgn_Ry3I/AAAAAAAACi4/Lw_uVrGODk0uyCbk3PWWvbgB08S_mfG0ACLcBGAs/s1600/%25E9%2580%259A%25E5%258B%25A4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="427" data-original-width="450" height="303" src="https://2.bp.blogspot.com/-Sa2ttfOdxtw/WobKgn_Ry3I/AAAAAAAACi4/Lw_uVrGODk0uyCbk3PWWvbgB08S_mfG0ACLcBGAs/s320/%25E9%2580%259A%25E5%258B%25A4.jpg" width="320" /></a></div>
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<h3>
<span style="font-size: x-large;">【<span style="color: red;">摂取の目安量</span>】</span></h3>
→カフェインを摂取する際の目安となる1日の量は<b><span style="color: blue; font-size: large;">体重1㎏</span></b>あたり<span style="color: blue; font-size: large;"><b>3㎎</b></span>です!<br />
体重が<b><span style="color: blue;">60㎏</span></b>の人であればコーヒー<span style="color: blue;"><b>300ml</b></span>。<br />
コーヒーカップ<b><span style="color: blue; font-size: large;">3杯分</span></b>です!<br />
<br />
また、いろいろな研究機関が摂取しても悪影響の少ない摂取量を出しているので、<br />
ご紹介します。<br />
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<a href="https://4.bp.blogspot.com/-Nu2WrNKMDAw/WobKX5hEFFI/AAAAAAAACi0/cJcPe7Had4M2F5USeiQqEgnowraah8wEgCLcBGAs/s1600/%25E3%2582%25AB%25E3%2583%2595%25E3%2582%25A7%25E3%2582%25A4%25E3%2583%25B3%25E8%2580%2590%25E6%2580%25A7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="666" data-original-width="588" height="400" src="https://4.bp.blogspot.com/-Nu2WrNKMDAw/WobKX5hEFFI/AAAAAAAACi0/cJcPe7Had4M2F5USeiQqEgnowraah8wEgCLcBGAs/s400/%25E3%2582%25AB%25E3%2583%2595%25E3%2582%25A7%25E3%2582%25A4%25E3%2583%25B3%25E8%2580%2590%25E6%2580%25A7.png" width="352" /></a></div>
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<h3>
<span style="font-size: x-large;">【<span style="color: red;">カフェインが含まれる代表的な飲み物</span>】</span><span style="font-size: x-large;"></span></h3>
<div>
→<b><u>100mlあたりに含まれるカフェイン量<span style="color: blue;"></span></u></b></div>
<b></b><u></u><br />
<b><span style="font-size: large;">「エスプレッソ」</span></b><br />
<b><span style="color: blue; font-size: large;">193㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「玉露」</span></b><br />
<b><span style="color: blue; font-size: large;">120㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「挽き豆コーヒー」</span></b><br />
<b><span style="color: blue; font-size: large;">67㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「インスタン<span style="color: blue;"></span>トコーヒー」</span></b><br />
<b><span style="color: blue; font-size: large;">43㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「カプチーノ」</span></b><br />
<b><span style="color: blue; font-size: large;">33㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「ココア」</span></b><br />
<b><span style="color: blue; font-size: large;">33㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><span style="color: blue;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「抹茶」</span></b><br />
<b><span style="color: blue; font-size: large;">32㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<b><span style="font-size: large;">「紅茶」</span></b><br />
<b><span style="color: blue; font-size: large;">32㎎</span></b><br />
<b></b><span style="font-size: large;"></span><span style="color: blue;"></span><br />
<h3>
<span style="font-size: x-large;">【<span style="color: red;">カフェインを摂る際のデメリット</span>】</span></h3>
→<u><b>利尿作用があったり</b></u>、<u><b>お腹を壊したり</b></u>、<u><b>眠れなくなったり</b></u>と。<br />
身体に悪影響を及ぼすことがあると思っていませんか?<br />
中には酔い覚ましでコーヒーを飲む人もいるみたいですね。<br />
<br />
カフェインを<b><u>3~5日摂取する</u></b>ことで身体には<b><span style="color: blue; font-size: large;">カフェイン耐性</span></b>ができます。<br />
その耐性は<b><span style="color: blue;">利尿作用を抑え</span></b>、<span style="color: blue;"><b>寝られなくなる原因の覚醒作用を弱くさせます</b></span>。<br />
また<u><b>カフェインを摂りすぎると悪影響を及ぼす可能性がある</b></u>と言われていますが、<br />
<b><span style="color: blue; font-size: large;">大抵の場合3~4時間で体外に排出されます</span></b>。<br />
<u><b>毎日数杯お茶やコーヒーを飲まれる方はカフェイン耐性がある</b></u>場合が多く、<br />
悪影響に関してはあまり気にする必要はありません。<br />
<br />
<b><span style="font-size: large;">しかし、</span></b><br />
<b><span style="font-size: large;">普段からあまりカフェインを摂取していない人や、</span><span style="font-size: large;">妊娠されている方、<u></u></span></b><br />
<b><span style="font-size: large;">小児が短時間で大量にカフェインを摂取した場合には<span style="color: red;">心肺機能</span>や<span style="color: red;">脳組織<span style="color: black;">、</span>お腹の中の胎児の発育</span>などに悪影響を及ぼす可能性もあります。</span></b><br />
<b></b><span style="font-size: large;"></span><br />
<br />
<u><b>普段からあまりカフェインを摂取しない方は少量ずつ、</b></u><br />
<u><b>適度に摂取するようにしてください。</b></u><br />
<u></u><b></b><br />
<br />
<h3>
<span style="font-size: x-large;">【<span style="color: red;">最後に</span>】</span></h3>
→<b><u>カフェイン摂取によるダイエット効果はあくまで補助的なもの</u></b>であり、<br />
<b><span style="font-size: large;"><span style="color: blue;">大量に摂取したからと言って、=</span><span style="color: blue;">痩せる</span></span></b>。<br />
<b><span style="font-size: large;">という事ではありません</span></b>。<br />
<b>普段の食事や運動などを見直すことで理想の身体を見直しましょう!</b><br />
<b><br /></b>
NOBASHIYA+ではお客様毎の生活習慣に合わせお食事や運動をご提案していきます。<br />
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-4796466818917074992018-02-09T12:23:00.001+09:002018-02-09T12:23:51.854+09:00【肥満になると食欲が増す理由】<br />
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本日は<b><span style="font-size: large;">【肥満】</span></b>についてです!<br />
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<b><span style="font-size: large;">【はじめに肥満とは・・・?】</span></b><br />
<b>肥満</b>とは<b>単に体重が多い</b>という事ではなく<b>【<u>脂肪が病気のリスクになるほど多量に蓄積した状態</u>】</b>と定義されています!<br />
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<b><span style="font-size: large;">【肥満が病気のリスクを高くする・・・?】</span></b><br />
<b>肥満</b>と<b>生活習慣病</b>は<b><span style="color: red;">極めた密接な関係</span></b>があり、<b>肥満者</b>では<u><b>糖尿病・高血圧・痛風・動脈硬化症</b></u>など発生する頻度が、正常体重者に比べて高いです。<br />
なので、肥満であるか否かを正確に判定することが重要になってきます。<br />
定義から考えて体脂肪率を肥満の指標にするのがもっとも妥当とされています。<br />
<b>体脂肪率</b>が<b><u>何%を超えたら肥満</u></b>という明確な基準はありませんが、一般的には、<br />
<b><span style="color: red; font-size: large;">男性:25%以上<span style="color: black;">・</span>女性:35%以上</span></b>の時<b><span style="font-size: large;">肥満</span></b>となります。<br />
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<b><span style="font-size: large;">【肥満に関係するBMI(body mass index)とは???】</span></b><br />
<b>BMI(body mass index)</b>とは<b><span style="color: red;">身長<span style="color: black;">と</span>体重</span></b>の関係を一定の式で数値化したものです。<br />
<b>計算式</b>は<b><span style="font-size: large;">【体重÷身長2乗】</span></b>です。<span style="font-size: large;"></span><b></b><br />
<b>例:60kg 170㎝ 60÷1.70(2乗)=20.7</b><br />
下記の図は<b>BMI</b>と<b>死亡率</b>との<b><span style="color: red;">関係性</span></b>を表したのもです。図からみて<b><span style="color: red;">J</span><span style="color: red;">字型</span></b>になると<b><u>男女共にBMIが22.2の時が死亡率が低く</u></b>、<b><span style="color: red;">25</span></b>を<u><b>超えたあたりから死亡率が高まります</b></u>。<br />
この事から<b><u>日本肥満学会はBMIが<span style="color: red;">25以上</span>を肥満と定義</u></b>としたそうです。<br />
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<b><span style="font-size: large;">【肥満になると食欲が増す理由】</span></b><br />
脂肪細胞には<b><span style="color: red;">褐色脂肪細胞</span></b>と<span style="-webkit-text-stroke-width: 0px; background-color: transparent; display: inline !important; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b><span style="color: red;">白色脂肪細胞</span></b></span>の<b>2種類</b>があります。<br />
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<b><span style="color: red;">褐色脂肪細胞</span></b>は脂肪細胞を燃やし代謝を亢進し、消費エネルギーを増加させ体脂肪量の減少を起こす働きを持っています。<br />
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<b><span style="color: red;">白色脂肪細胞</span></b>はレプチンと呼ばれるホルモンを分泌し視床下部にあるレプチン受容体に結合すると満腹中枢が刺激され食欲が減退します。<br />
ですが、<b>肥満</b>の方は<b>レプチン受容体が正常に働かないため<u><span style="color: red;">満腹中枢</span>が<span style="color: red;">刺激されず食欲が増して</span>しまいます。</u></b><br />
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<b><span style="font-size: large;">【最後に・・・】</span></b><br />
<b></b><span style="font-size: large;"></span><br />
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肥満の方は様々な疾患になる可能性が非常に高くなります。<br />
また、なかなか食欲コントロール出来ずに上手くダイエットが進まないという経験もあると思います。まずは、<b>腹もちNo.1のタンパク質(肉・魚・大豆製品)</b>を多く摂取するのを心掛けてみましょう!<br />
当店舗はマンツーマン指導なので二人三脚でダイエットを行なう事が出来ます!!!!<br />
と、意外にインスタバ映えするのでトレーニング中の写真も撮るのも良いかも( *´艸`)???<br />
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<br />NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-13532366067000715402018-02-02T20:03:00.000+09:002018-02-02T20:03:14.521+09:00【なぜ冬は病気にかかりやすい?予防法もご紹介!】<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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<span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1" style="font-family: "arial" , "helvetica" , sans-serif;"><strong>こんにちは!</strong></span></span></span></span></span></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-family: ms pゴシック;"><br /></span></b> <span class="s1"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong>NOBASHIYA+ブログをご覧の皆様</strong></span></span></span></span></span></span></span></span></span></div>
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<span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></div>
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<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span><span style="color: black; font-size: 15.33px;"><span class="s2"></span><br /></span><span style="color: black; font-size: 15.33px;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: black;"><strong>NOBASHIYA+の<a href="http://nobashiyaplus.blogspot.jp/search/label/%E5%B1%B1%E4%B8%AD" target="_blank"><span style="color: blue; font-size: x-large;">山中</span></a>です!!</strong></span></span></span></span></span></span></span></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<h3>
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
今回のテーマは【<b><span style="color: blue;">なぜ冬は病気にかかりやすい?</span></b>】です!</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
この寒い時期に流行る病気といえばインフルエンザ!</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
ちょっとした風邪や、頭痛、鼻水、くしゃみなどの症状もありますね!</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
それらは一年を通しても今の時期に多く起こると思いますが、</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
それはなぜなのでしょう。</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
その理由は</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>2つ!</b></span><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
理由が分かれば対策もできます!</span><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><u>
今回はカンタンな予防法もお教えします!</u></span></h3>
<h3>
<span style="font-family: メイリオ; font-size: small;"></span><u></u><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: x-large; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>【<span style="background-color: blue; color: white;">乾燥でウイルスが舞い上がる!</span>】</b></span></h3>
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<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
→これは皆さんも予想していた理由の一つではないでしょうか!</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
乾燥していると空気中にウイルスが浮遊しやすくなります。</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
また、口や鼻やなどの粘膜が乾燥する事によって、</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
ウイルスが付着し体内に侵入しやすくなります。</span></h3>
<span style="font-family: メイリオ; font-size: small;"></span><h3>
<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="font-size: x-large;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
【</span><span style="color: white;"><span style="background-color: blue;"><span style="display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>体温の低下で免疫力も低下</b></span><span style="display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>!</b></span></span></span><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "メイリオ" , "meiryo" , "hiragino kaku gothic pro w3" , "ヒラギノ角ゴ pro w3" , "ms pゴシック" , "arial" , sans-serif; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">】</span></span></h3>
→健康な人の平均体温は36.5度〜37.1度と言われています。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
低体温と言われるのは36度以下の人。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
実はその36度以下の低体温の人達が増えてきているんです。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
低体温になることにより起こるのは、<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="font-size: large;"><b><u>
・免疫力の低下<br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
・アレルギー症を引き起こしやすくなる<br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
・疲れやすくなる<br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
・食物の消化しにくくなる<br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
・血流が悪くなる<br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
・便秘になりやすくなる</u></b></span><br style="background-color: transparent; color: black; font-family: "quot"; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
などです。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
この免疫力の低下というのが実はウイルスから身体を守る上で特に重要なんです。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
また、<u><b>幼少期の低体温は発育に悪影響を及ぼし、<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
成長を阻害させるという研究結果も出ています</b></u>。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><u><b>一日に5000個できると言われているガン細胞を死滅させる白血球ですが、<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
血行が悪くなることによって、白血球の働きが悪くなることも</b></u>。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
考えただけでも恐ろしいですね…<br />
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<br style="background-color: transparent; color: black; font-family: "quot"; font-size: 16px; font-style: normal; font-variant: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="color: black; font-size: x-large;">
【</span><span style="background-color: blue; color: white; font-size: x-large;">理由が分かったら次は予<span style="font-size: large;"></span>防法!</span><span style="color: black; font-size: x-large;">】</span></h3>
<b></b><span style="font-size: x-large;"></span><span style="color: blue;"></span><span style="color: black;"></span><b></b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><b><span style="color: blue; font-size: large;">
まずは乾燥対策!</span></b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
部屋の湿度は湿度計でこまめにチェックしましょう!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
適度は50〜60%に保つようにしましょう!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
40%を下回るとウイルスが浮遊しやすくなります!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
濡れたタオルを部屋内に1〜2枚干しておくのもいいですね<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
そして、<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
外出時は口や鼻の粘膜を乾燥させないようにマスクは必須です。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
オフィスなどの湿度管理が難しい場所では小型加湿器が有効です!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><span style="color: blue; font-size: large;"><b>
そして低体温対策!</b></span><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
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低体温を防ぐためにはまず毎日30分のウォーキングから始めましょう!</b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
全身の7割の筋肉が集中している下半<b></b>身の筋肉を活動させることにより、<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
人体最大の熱生産器官の筋肉が熱を発生させます。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<b></b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><b>
毎日10分間湯船に浸かりましょう!</b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
10分間湯船に浸かることで一時的<b></b>に約 1度の体温上昇が見込めます。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
一時的にでも体温を上げることで免疫機能を回復させてあげます。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
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腹巻きやカイロで腹部を温める</b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
体温が低下することにより、消化器官の機能も低下します。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
腹部を温めることで胃や腸の動きを活発化させてあげましょう!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" /><b>
筋力トレーニング!</b><br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
さっきも言ったように人体最大の熱生産器官は筋肉です!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
近年の平熱低下も筋肉量の減少が大きな原因と考えられています。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
まずはトレーニングし熱を生み出す筋肉をどんどん増やしてあげましょう。<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
筋肉が増加することにより基礎代謝も上がるのでダイエットにも有効です!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
まさに一石で二鳥にも三鳥にもなります!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
そのほかにも生活リズムやお食事を改善することで予防できます!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
トレーニングの方法によっても体温上昇が見込めます!<br style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: &quot; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;" />
より詳しい方法を知りたい方は是非<span style="color: blue; font-size: large;"><b>NOBASHIYA+</b></span>へ!<br />
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NOBASHIYA+http://www.blogger.com/profile/03661163516872902604noreply@blogger.com0tag:blogger.com,1999:blog-7819161526691811297.post-26383124955355319072018-01-26T11:53:00.001+09:002018-01-26T11:53:23.143+09:00肩コリ・腰痛に〇〇ポールが効果的???<br />
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1"><strong><span style="font-size: small;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;">NOBASHIYA+ブログをご覧の皆様</span></strong></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: MS Pゴシック;"><span style="color: #454545; mso-bidi-font-size: 17.0pt;"></span><span style="color: #454545; mso-bidi-font-size: 17.0pt;"><span class="s1"><span style="font-family: MS Pゴシック;"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span class="s1"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">パーソナルトレーニングとパートナーストレッチのご案内をしております</span></span></span></span></span></span></span></span></span></span></span></span></div>
<span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 11.5pt;"><span class="s2"><span style="color: #444444; font-family: "ms pゴシック"; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-font-kerning: 0pt; mso-hansi-font-family: Arial;"><span class="s1"><span class="s1"><span style="color: orange;"><span style="color: black;"><span class="s1">世田谷区桜新町駅から徒歩2分ビル2F</span></span></span></span></span></span></span></span></span></span><span style="font-family: MS Pゴシック;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: ms pゴシック;"><br /></span></span></span><br />
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<strong>肩コリ・腰痛</strong>をセルフケアで簡単に軽減できるのが<strong>【ストレッチポール】</strong>です!<br />
本日は<strong><span style="font-size: large;">【<span style="font-size: x-large;">ストレッチポール</span>】</span></strong>についてです!<br />
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<strong><span style="font-size: large;">【ストレッチポールとは】</span></strong><br />
アメリカ合衆国で使用していたフォームローラーを元に開発された、円柱状の物です<br />
ストレッチポールは人が直接寝て使用するシンプルで簡単に利用が出来る物で、個人的にも良く使用します<br />
また、類似品も多く出回っていますが、ストレッチポール協会が販売している物がオススメ!<br />
理由はて適度な<strong>【<span style="color: red;">硬度</span>】</strong>使用後の修復する為の<strong>【<span style="color: red;">粘性</span>】</strong>をしっかり考慮して作られているので類似品は硬すぎたり、柔らかすぎてストレッチポールの効果が得られないことがあります<br />
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<a href="https://2.bp.blogspot.com/-399t560rbKc/WmGRT-uaCGI/AAAAAAAACgY/jvM6Bpy3SkUJYZdVgBcDCtNPJMUxpA9JACLcBGAs/s1600/2015%25E5%25B9%25B41%25E6%259C%2588%25E7%258F%25BE%25E5%259C%25A8%25E3%2581%25AE%25E3%2582%25B9%25E3%2583%2588%25E3%2583%25AC%25E3%2583%2583%25E3%2583%2581%25E3%2583%259D%25E3%2583%25BC%25E3%2583%25ABEX%25EF%25BC%2588%25E3%2582%25AB%25E3%2583%25A9%25E3%2583%25BC%25E3%2583%2590%25E3%2583%25AA%25E3%2582%25A8%25E3%2583%25BC%25E3%2582%25B7%25E3%2583%25A7%25E3%2583%25B3%25EF%25BC%2589.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1597" height="320" src="https://2.bp.blogspot.com/-399t560rbKc/WmGRT-uaCGI/AAAAAAAACgY/jvM6Bpy3SkUJYZdVgBcDCtNPJMUxpA9JACLcBGAs/s320/2015%25E5%25B9%25B41%25E6%259C%2588%25E7%258F%25BE%25E5%259C%25A8%25E3%2581%25AE%25E3%2582%25B9%25E3%2583%2588%25E3%2583%25AC%25E3%2583%2583%25E3%2583%2581%25E3%2583%259D%25E3%2583%25BC%25E3%2583%25ABEX%25EF%25BC%2588%25E3%2582%25AB%25E3%2583%25A9%25E3%2583%25BC%25E3%2583%2590%25E3%2583%25AA%25E3%2582%25A8%25E3%2583%25BC%25E3%2582%25B7%25E3%2583%25A7%25E3%2583%25B3%25EF%25BC%2589.jpg" width="319" /></a></div>
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<strong><span style="font-size: large;">【ストレッチポールの効果】</span></strong><br />
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<strong>【①日常生活の筋肉の緊張】</strong><br />
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日々生活をしている中で身体を酷使しています。何かに集中している時は、無意識に<span style="background-color: white;"><span style="background-color: white;"><strong><span style="background-color: white; color: red;">前かがみ姿勢</span></strong>になり、<strong><span style="color: red;">身体の前面部の筋肉が緊張</span></strong>すくなります。</span></span><br />
本来、<u><strong>仰向けで寝ると重力によって肩や背中は床についているのが通常ですが</strong></u>、<strong><span style="color: red;">前面部</span></strong>の筋肉の緊張によって<strong>肩や背中が床から離れ、少ない面積に体重が集中してしまいます</strong>。常に身体に力が入っているという事です。<br />
<strong><span style="font-size: large;">ですが</span></strong>、<strong><span style="background-color: orange; color: black;">ストレッチポール</span></strong>に寝てゆっくり呼吸をする事で、<strong>胸・肩・腿の緊張しやすい筋肉が腕や脚の重さで自然とストレッチされます</strong>。無理に伸ばすのではなく、自分の重さで自然と緩める事が出来ます<br />
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<strong>【②一時的に姿勢が整う】</strong><br />
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背骨は生理的彎曲と言うS字カーブを描く事で身体全身を無理なく支えられるようように作られています。ところが、日常生活での<strong><span style="color: red;">前かがみ姿勢</span>や<span style="color: red;">デスクワーク</span>・<span style="color: red;">足を組む</span>・<span style="color: red;">鞄を持つといった癖</span>いっよてこのS字カーブが崩れてしまいます</strong>。<br />
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崩れたまま放置していると元に元に戻りにくくなり、<strong>疲れやすい身体になってしまいます</strong>。</span><br />
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<span style="font-size: large;">こういった事も</span><span style="background-color: orange;">ストレッチポール</span></strong>で改善することが出来ます。</span><br />
<span style="font-family: MS Pゴシック;">ストレッチポールに仰向けでに寝ると<strong><span style="color: red;">頭<span style="color: black;">・</span>胸椎<span style="color: black;">・</span>骨盤の三点</span></strong>のみが<strong><span style="background-color: orange;">ストレッチポール</span></strong>ににあたり、下から押される形になります。これにより<strong>丸まった背中に適度なカーブが戻り</strong>、<strong>反り腰を改善し骨盤もある程度適切な角度になります。</strong></span><br />
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【最後に】</div>
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ストレッチポールは持続性があまりなく、効果を持続させるには定期的にストレッチポールを使用することがおススメです(^^)/</div>
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また、詳しい使用方法はNOBASHIYA+まで・・・笑</div>
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