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    سه مرحله علمی ساده برای کاهش وزن سریع

    سه مرحله علمی ساده برای کاهش وزن سریع

    چگونه کاهش وزن سریع داشته باشیم

    راه های متعددی برای کاهش وزن سریع وجود دارد. اگرچه بسیاری از این رژیم ها شما را گرسنه و ناراضی خواهد کرد و اگر شما اراده آهنی نداشته باشید گرسنگی باعث می شود در برابر این برنامه های کاهش وزن سریع تسلیم شوید.

     

    این رژیم غذایی اهداف زیر را دنبال می کند:

    • اشتها را به طور قابل توجهی کاهش دهد
    • همزمان با رژیم، سلامت متابولیک بهبود بخشیده شود
    • بدون گرسنگی کشیدن کاهش وزن سریع داشته باشید

     

    در اینجا یک برنامه سه مرحله ای کاهش وزن سریع پیشنهاد می شود:

     

    1-مقدار قند و نشاسته (کربوهیدرات) دریافتی را کاهش دهید

    مهمترین بخش در کاهش وزن سریع کم کردن مقدار مصرف ترکیبات قندی و کربوهیدرات هاست. قند و کربوهیدرات ها باعث تحریک و ترشح بیشتر انسولین می شوند. اگر شما تا به حال نمی دانستید، انسولین مهمترین هورمون ذخیره چربی در بدن است. هنگامیکه انسولین ترشح می شود چربی ها از ذخایر چربی بدن خارج شده و بدن به جای سوزاندن کربوهیدرات ها، چربی ها را می سوزاند.

     

    یکی دیگر از مزایای کاهش انسولین این است که کلیه ها سدیم اضافی و آب را از بدن خارج می کنند و درنتیجه نفخ و همچنین وزن حاصل از آب اضافی کاهش می یابد. در هفته اول رژیم غذایی از دست دادن 10 پوند (درنتیجه کاهش چربی و همچنین کاهش آب اضافی بدن) و یا حتی بیشتر غیر معمول نیست.

     

     

    نمودار بالا مقایسه رژیم کم چربی و رژیم کم کربوهیدرات در زنان چاق را نشان می دهد. گروهی که در رژیم کم کربوهیدرات قرار گرفتند تا زمان سیری کامل غذا مصرف کردند، اما در گروه کم چربی کالری را محدود و گرسنگی کشده اند.

     

    کم کردن میزان کربوهیدرات دریافتی، سطح انسولین را کاهش داده و به طور اتوماتیک، بدون اینکه گرسنگی بکشید کالری کمتری مصرف می کنید. به عبارت ساده کاهش ترشح انسولین از دست دادن چربی را روی "خلبان اتوماتیک" می گذارد.

     

    2- پروتئین، چربی و سبزیجات بخورید.

    هریک از وعده های اصلی غذایی شما باید شامل منابع پروتئینی، منبع چربی و سبزیجات کم کربوهیدرات باشد. برنامه ریزی وعده های غذایی به این شکل، شما را به طور خودکار به سمت مصرف کربوهیدرات کمتر و در رنج 50-20 گرم در روز هدایت می کند.

     

    منابع پروتئینی

    گوشت: گوشت گاو، مرغ، بره و ....

    ماهی و غذاهای دریایی: سالمون، ماهی قزل آلا، میگو و....

    تخم مرغ: تخم مرغ های غنی شده با امگا 3 و یا تخم مرغ های محلی بهتر هستند.

    اهمیت خوردن مقدار زیادی تخم مرغ به هیچ وجه اغراق نیست. پروتئین متابولیسم بدن را 80 تا 100 کالری در روز افزایش می دهد. رژیم غنی از پروتئین، افکار وسواسی در مورد غذا را تا 60 درصد کاهش می دهد. میل به مصرف میان وعده های آخر شب را تا نصف کاهش داده، احساس سیری به وجود می آورد که به طور خودکار 441 کالری در روز کمتر مصرف می کنید. همه این اتفاقات خیلی خوب با اضافه کردن پروتئین به رژیم غذایی اتفاق می افتد. هنگامیکه قصد کاهش وزن دارید پروتئین سلطان مواد غذایی مصرفی است.

     

    سبزیجات کم کربوهیدرات:

    • کلم بروکلی
    • گل کلم
    • اسفناج
    • کلم پیچ
    • کلم بروکسل ( کلم دکمه ای یا کلم فندقی از انواع سبزی و از خانواده کلم است)
    • کلم برگ
    • برگ چغندر
    • کاهو
    • خیار
    • کرفس

     

    از پر کردن بشقاب خود با این سبزیجات کم کربوهیدرات نترسید. شما می توانید مقدار زیادی از این سبزیجات کم کربوهیدرات را میل کنید و فقط 50-20 گرم کربوهیدرات در روز دریافت کنید.

    رژیم غذایی بر اساس گوشت و سبزیجات شامل؛فیبر، ویتامین ها و مواد معدنی است که برای سلامتی خود به آن ها احتیاج دارید. نیاز فیزیولوژیکی برای غلات در این رژیم غذایی وجود ندارد.

     

     منابع چربی

    • روغن زیتون
    • روغن نارگیل
    • روغن آوکادو
    • کره
    • پیه (چربی گرفته شده از گوشت گاو، گوشت گوسفند و یا جانوران دیگر)

     

    2 یا 3 وعده غذایی در طول روز مصرف کنید و اگر در بعداز ظهر احساس گرسنگی کردید وعده چهارم را اضافه کنید. از خوردن چربی نترسید. تلاش برای رژیم کم کربوهیدرات همزمان با رژیم کم چربی، منجر به شکست می شود. این کار شما را ناراضی می کند و منجر به رها کردن رژیم می شود.

     

    بهترین روغن برای پخت و پز روغن نارگیل است. روغن نارگیل سرشار از چربی به نام تری گلیسرید با زنجیره متوسط MCTs ( چربی ام سی تی) است. این چربی های اشباع می تواند سوخت و ساز بدن را کمی افزایش دهد. دلیلی برای ترسیدن از این روغن طبیعی وجود ندارد. مطالعات جدید نشان می دهد که چربی های اشباع خطر بیماری های قلبی را اصلا افزایش نمی دهند.

     

    3- سه بار در هفته وزنه بزنید (تمرینات قدرتی انجام دهید)

    با رعایت رژیم غذایی کم کربوهیدرات، برای کاهش وزن احتیاج به ورزش ندارید. اما تمرینات قدرتی پیشنهاد می شود. بهترین انتخاب رفتن به باشگاه 4-3 مرتبه در هفته است. گرم کنید، وزنه بزنید، سپس حرکات کششی انجام دهید. اگر تا به حال به باشگاه نرفته اید از یک مربی بخواهید شما را راهنمایی کند. با وزنه زدن مقداری کالری می سوزانید و از کم شدن سرعت سوخت و ساز بدن پیشگیری می کنید. زیرا کم شدن سرعت سوخت و ساز یکی از عوارض جانبی کاهش وزن است. مطالعات در رژیم های کم کربوهیدرات نشان می دهد که در طی این رژیم، درحالیکه مقدار قابل توجهی چربی از دست می دهید می توانید مقداری عضله به دست بیاورید. اگر وزنه زدن انتخاب شما نیست، تمرینات قلبی آسانتر مانند پیاده روی و یا دویدن آهسته انجام دهید. شنا و یا راه رفتن هم کفایت می کند.

     

    اختیاری، یک روز در هفته را به عنوان روز کربوهیدرات انتخاب کنید.

    می توانید یک روز در هفته کربوهیدرات بیشتری بخورید. خیلی مهم است که کربوهیدرات های سالم (مانند جو، برنج، سیب زمینی، میوه ها و...) را انتخاب کنید. اما فقط یک روز کربوهیدرات بیشتر، اگر این کار را بیشتر از یک روز انجام دهیدف موفقیت های مد نظر در این رژیم غذایی را به دست نمی آورید. اگر تمایل دارید تقلب غذایی بکنید بهتر است این غذای ناسالم را در این روز میل کنید. توجه داشته باشید که روز آزاد کربوهیدرات لازم نیست. اما این کار می تواند برخی از هورمون های سوزاندن چربی مانند لیپتین و هورمون تیروئید را تنظیم کند. در طول روز آزاد غذایی وزن می گیرید اما بیشتر این وزن به خاطر آب است. دوباره این وزن به دست آمده در یکی دو روز بعد از دست می رود.

     

    مطالبی درباره کنترل کالری و پروتئین

    تا زمانیکه رژیم کم کربوهیدرات را رعایت می کنید و پروتئین و چربی و سبزیجات کم کربوهیدرات مصرف می کنید، لازم نیست میزان کالری مصرفی خود را حساب کنید. با این حال اگر تمایل به محاسبه میزان کالری دریافتی دارید ماشین حساب بردارید. ابزارهای بزرگی وجود دارد که می توانید مقدار کالری دریافتی خود را حساب کنید. در این ابزارها مشخصات خود را وارد کنید و با توجه به اینکه چقدر سریع می خواهید وزن از دست بدهید  یکی از دو گزینه "کاهش وزن" و یا "کاهش وزن سریع" را انتخاب نمایید. هدف اصلی ثابت نگه داشتن کربوهیدرات مصرفی بین 50-20 گرم در روز است. بقیه کالری مورد نیاز خود را از طریق مصرف چربی و پروتئین دریافت کنید.

     

    10 نکته کاهش وزن که رعایت رژیم غذایی را آسانتر می کند

    • صبحانه، پروتئین مصرف کنید. تحقیقات نشان داده اند که خوردن یک صبحانه با پروتئین بالا، میل به مصرف کالری بیشتر در طول روز را کاهش می دهد.

     

    • از نوشیدنی های شیرین و آب میوه در طول روز اجتناب کنید. این نوع مواد غذایی خیلی چاق کننده هستند. اجتناب از نوشیدنی های شیرین به کاهش وزن کمک می کند.

     

    • نیم ساعت قبل از هر وعده غذایی آب بنوشید. یک مطالعه نشان داده است که نوشیدن آب نیم ساعت قبل از غذا 44 درصد کاهش وزن را در طول سه ماه سرعت می بخشد.

     

    • غذاهایی را انتخاب کنید که در کاهش وزن مؤثر هستند. غذاهای ویژه ای وجود دارند که در کاهش وزن خیلی مفید هستند. از جمله تخم مرغ، سبزیجات برگ دار، سالمون، سیب زمینی جوشانده شده و...

     

    • فیبر محلول بخورید. اگر چای و یا قهوه می نوشید، هر مقدار که تمایل دارید بنوشید. زیرا کافئین موجود در قهوه و چای سرعت متابولیسم را 11-3 درصد افزایش می دهد.

     

    • مواد غذایی کامل را مصرف کنید و نه غذاهای فراوری شده را. اساس رژیم خود را بر روی غذاهای کامل بگذارید. این غذاها سالم تر هستند و احساس سیری بیشتری ایجاد می کنند و کمتر سبب اضافه وزن می شوند.

     

    • غذا را به آرامی میل کنید. کسانیکه سریع غذا می خورند در طول زمان وزن بیشتری می گیرند. غذا خوردن آهسته به شما احساس سیری سریعتری می دهد و هورمون های کاهش وزن را افزایش می دهد.

     

    • از بشقاب های کوچکتر استفاده کنید. مطالعات نشان می دهد که افراد زمانیکه از بشقاب های کوچکتر استفاده می کنند به طور خودکار غذای کمتری می خورند. عجیب است اما واقعا کار می کند.

     

    • خواب شبانه خوب داشته باشید. خواب بد یکی از قویترین عوامل خطر برای افزایش وزن است. بنابراین داشتن خواب خوب ضروری است.

     

    با پیروی از رژیم کم کربوهیدرات چقدر سریع وزن ازدست خواهید داد؟

    می توانید انتظار داشته باشید که 5 تا 10 پوند (یا شاید بیشتر) وزن در هفته از دست بدهید و سپس کاهش وزن ثابت می شود. اگر رژیم غذایی را تازه شروع کرده اید، احتمالا همه چیز با سرعت بالا اتفاق می افتد. هر چقدر وزن بیشتری بخواهید از دست بدهید، سریعتر آن وزن را از دست می دهید. برای چند روز اول ممکن است احساس عجیبی داشته باشید. بدن شما در طول این سال ها کربوهیدرات سوزانده است. برای بدن زمانبر است که به سوزاندن چربی عادت کند.این احساس غریب تحت عنوان آنفولانزای کربوهیدرات تامیده می شود و ممکن است چند روزی طول بکشد. افزایش مقداری سدیم به رژیم غذایی ممکن است کمک کننده باشد. مثلا عصاره گوشت را در یک فنجان آب حل کنید و میل نمایید. بعد از گذراندن این دوره بیشتر مردم اظهار می کنند که احساس خوبی دارند. مثبت و پر انرژی هستند. در این مرحله شما به یک شخص چربی سوز تبدیل شده اید.

     

    رژیم غذایی کم کربوهیدرات همچنین فواید زیادی دارد و سلامت را بهبود می بخشد.

    بالاتر از همه این ها، به نظر می رسد رعایت یک رژیم کم کربوهیدرات  آسانتر از رژیم کم چربی است.

     

    برای کاهش وزن لازم نیست به خود گرسنگی بدهید

    اگر شما به هر علتی تحت نظر پزشک هستید، قبل از شروع رژیم با دکتر خود مشورت کنید. زیرا این رژیم غذایی نیاز شما به دارو را کاهش می دهد. با کاهش مصرف کربوهیدرات و کاهش سطح انسولین، در محیط هورمونی بدن تغییر به وجود می آورید و بدن و مغز شما تمایل به کاهش وزن دارند. این امر موجب کاهش شدید اشتها و گرسنگی می شود. افرادی که با رژیم های معمولی قصد کاهش وزن دارند به علت حذف این فاکتور، با شکست مواجه می شوند. ثابت شده است که با رعایت رژیم کم کربوهیدرات، دو تا سه برابر نسبت به رژیم های کم چربی و رژیم های محدود کننده کالری، بیشتر وزن از دست می دهید. این رژیم برای افراد کم حوصله مناسب است. یک کاهش اولیه در وزن آب می تواند به یک تفاوت بزرگ و سریع در سایز منجر شود. در رژیم کم کربوهیدرات می توانید، غذای خوب را تا زمانیکه احساس سیری کنید میل نمایید و هم مقداری چربی از دست بدهید.

     

    در اینجا چند نمونه غذاهای کم کربوهیدرات ساده و خوشمزه که می تواند در کمتر از ده دقیقه آماده شود را ذکر می کنیم.

    • تخم مرغ و سبزیجات سرخ شده در روغن نارگیل
    • چیزبرگر بدون نان
    • گوشت چرخ کرده با ورقه های فلفل
    • بال سرخ شده مرغ همراه با سبزیجات و سس سالسا

     

     

     

    ترجمه شده توسط تیم Osport

    استفاده از این مطلب با ذکر منبع بلا مانع است.

    منبع:سایت authoritynutrition.com

     

     

     

     

     

     

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    چربی بخورید تا چربی بسوزانید
    کدام ویتامین ها، مواد معدنی، گیاهان و آنزیم ها حافظه را بهبود می بخشند؟
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    log(43) | debug(0) | profiler(7) | db(64) | system(13) | all
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    [notice] #412 in module/news/src/Api/Story.php
    Undefined index: getUser
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    Route: front:news-story-index.
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    07:25:14.7423
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1624;
    07:25:14.7433
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
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    07:25:14.7448
    [0.0004]
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    07:25:14.7459
    [0.0004]
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    07:25:14.747
    [0.0003]
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    07:25:14.7484
    [0.0003]
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    07:25:14.7495
    [0.0004]
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    params: [where1] 1617;
    07:25:14.7506
    [0.0003]
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    params: [where1] 1617;
    07:25:14.7521
    [0.0003]
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    07:25:14.7531
    [0.0003]
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    params: [where1] 1612;
    07:25:14.7542
    [0.0003]
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    params: [where1] 1612;
    07:25:14.7556
    [0.0003]
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    07:25:14.7567
    [0.0003]
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    07:25:14.7577
    [0.0003]
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    07:25:14.7592
    [0.0003]
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    07:25:14.7603
    [0.0003]
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    07:25:14.7618
    [0.0003]
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    07:25:14.7632
    [0.0004]
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    07:25:14.7643
    [0.0003]
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    params: [where1] 1598;
    07:25:14.7653
    [0.0003]
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    params: [where1] 1598;
    07:25:14.7668
    [0.0003]
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    07:25:14.7678
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1591;
    07:25:14.7689
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1591;
    07:25:14.7706
    [0.0018]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `uid` = :where1 AND `item` = :where2 AND `table` = :where3 AND `module` = :where4
    params: [where1] 0;[where2] 460;[where3] story;[where4] news;
    07:25:14.7728
    [0.0004]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `item` = :where1 AND `table` = :where2 AND `module` = :where3 ORDER BY `id` DESC, `time_create` DESC
    params: [where1] 460;[where2] story;[where3] news;
    07:25:14.7792
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.7829
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.7845
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8043
    [0.0007]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] how-to-lose-weight-fast-3-simple-steps-based-on-science;
    07:25:14.8076
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8087
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8099
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8122
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] system-user-bar;
    07:25:14.8191
    [0.0005]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    07:25:14.8218
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    07:25:14.8234
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] search-search;
    07:25:14.8319
    [0.0006]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] how-to-lose-weight-fast-3-simple-steps-based-on-science;
    07:25:14.835
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8361
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8373
    [0.0003]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 986;
    07:25:14.8388
    [0.0018]
    query: SELECT `comment_root`.* FROM `comment_root` WHERE `module` = :where1 AND `type` = :where2 AND `item` = :where3
    params: [where1] news;[where2] news;[where3] 460;
    07:25:14.8576
    [0.0004]
    query: SELECT `core_session`.* FROM `core_session` WHERE `id` = :where1
    params: [where1] s515qb5t9clelsvfkl6qhqtub5;
    07:25:14.8585
    [0.0005]
    query: INSERT INTO `core_session` (`modified`, `data`, `id`, `lifetime`) VALUES (:modified, :data, :id, :lifetime)
    params: [modified] 1732247714;[data] __ZF|a:2:{s:20:"_REQUEST_ACCESS_TIME";d:1732247714.6736319;s:6:"_VALID";a:1:{s:36:"Zend\Session\Validator\HttpUserAgent";s:103:"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; [email protected])";}}PI_USER|a:2:{s:5:"field";a:3:{s:2:"id";i:0;s:8:"identity";s:0:"";s:4:"name";s:10:"مهمان";}s:4:"time";i:1732248014;}hits_news|a:1:{i:460;b:1;}FlashMessenger|C:23:"Zend\Stdlib\ArrayObject":205:{a:4:{s:7:"storage";a:0:{}s:4:"flag";i:2;s:13:"iteratorClass";s:13:"ArrayIterator";s:19:"protectedProperties";a:4:{i:0;s:7:"storage";i:1;s:4:"flag";i:2;s:13:"iteratorClass";i:3;s:19:"protectedProperties";}}};[id] s515qb5t9clelsvfkl6qhqtub5;[lifetime] 1440;
    system
    Execution time
    0.2549 s
    Included files
    597 files
    Memory usage
    12323120; peak: 12444768 bytes
    OS
    Linux
    Web Server
    LiteSpeed
    PHP Version
    7.0.33
    Pi Environment
    2.6.0-beta development
    Zend Version
    2.4.11
    Persist Engine
    file
    Cache Storage
    Pi\Cache\Storage\Adapter\Filesystem
    Module
    news
    Theme
    osportv3
    Extensions
    APC: ; Intl; cURL