Kev noj zaub mov 5: 2 yog dab tsi thiab nws puas pab koj poob phaus?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Koj tsis tas yuav tshaib plab, thiab ob peb lub lis piam koj tuaj yeem poob txog 5 kilograms.

Kev noj zaub mov 5: 2 yog dab tsi

Kev noj zaub mov 5: 2 yog ib hom kev sib cuam tshuam, lossis sib cuam tshuam, yoo mov. Nrog rau qhov kev noj haus no, feem ntau ntawm lub sijhawm, uas yog 5 hnub hauv ib lub lis piam, koj noj dab tsi. Thiab nyob rau hauv 2 hnub ntxiv, txwv tus naj npawb ntawm calorie ntau ntau rau ib quarter ntawm tus nqi txhua hnub. Rau cov neeg laus, qhov no yog kwv yees li 500-600 kcal ib hnub.

Yog vim li cas 5:2 Kev Noj Qab Haus Huv Zoo tiag tiag

500-600 kcal yog txaus kom tsis txhob cia koj tshaib plab.

Tsis tas li ntawd, muaj ib txoj cai tseem ceeb uas tiv thaiv kev tshaib kev nqhis ntxiv: lub sijhawm yoo mov yuav tsum tsis txhob ua raws li kab ke. Lawv yuav tsum tau kis nyob rau hauv xws li ib txoj kev uas muaj tsawg kawg yog ib hnub tag nrho ntawm calories nyob rau hauv nruab nrab.

Adda Bjarnadottir Nutritionist, MA hauv Nutrition, kws tshaj lij tsab.

Ib qho 5: 2 daim ntawv qhia noj zaub mov zoo li no. Koj yoo mov hnub Monday thiab Thursday, txwv koj cov pluas noj rau ob lossis peb pluas noj me me, thiab lwm lub sijhawm koj noj li qub.

Hnub tuaj yeem hloov tau. Piv txwv li, kev noj zaub mov tsuas yog hnub Tuesday thiab Fridays lossis Mondays thiab Saturdays. Xaiv lub sij hawm uas haum koj tshaj plaws. Tsuas yog xyuas kom muaj kev so ntawm cov hnub txwv.

Tus kws sau ntawv noj zaub mov, tus kws sau xov xwm Askiv kws tshawb fawb Michael Mosley, uas tau nrov nws txoj kev tsim hauv The Fast Diet, tau ua raws nraim lub hom phiaj no. / Lub 5: 2 Kev Noj Qab Haus Huv Ceev - tsis txhob tsim txom cov neeg nrog kev tshaib kev nqhis ntev. Kev noj zaub mov uas tsuas yog tsis tshua suav calories yog yooj yim dua li cov khoom noj ib txwm muaj.

Yuav Ua Li Cas Kev Tshawb Fawb Txog 5: 2 Kev Noj Qab Haus Huv Yog

Muaj kev tshawb fawb me me ntawm cov khoom noj tshwj xeeb no. Ib qho kev tshawb fawb me ntsis paub txog kev yoo mov tsis tu ncua feem ntau, thiab cov ntaub ntawv no tuaj yeem siv rau hauv ib feem rau kev tswj hwm 5: 2. Ntawm no yog qhov koj tau txais.

Kev Noj Qab Haus Huv 5: 2 pab txo qhov hnyav ib yam li kev noj haus txhua hnub

Hauv ib qho kev kawm me me, Krista A. Varady, Surabhi Bhutani, Monica C. Klempel, Cynthia M. Kroeger, John F. Trepanowski, Jacob M. Haus, Kristin K. Hoddy, Yolian Calvo. Lwm hnub yoo mov rau kev poob phaus hauv ib txwm muaj qhov hnyav thiab hnyav hnyav: ib qho kev tswj xyuas randomized / Nutritional Journal cov kws tshawb fawb tau kawm tias kev yoo mov txhua hnub cuam tshuam rau tib neeg li cas - uas yog, kev noj zaub mov zoo ib yam li 5: 2. poob ntau tshaj 5 kg ntawm qhov hnyav tshaj. nyob nruab nrab. Ntxiv mus, nws yog cov rog loj uas tau ploj mus, thiab cov leeg nqaij tseem yuav luag tsis hloov.

Los ntawm txoj kev, yog tias koj muab cov khoom noj 5: 2 nrog kev tawm dag zog tsis tu ncua, qhov hnyav yuav txo qis dua Surabhi Bhutani, Monica C. Klempel, Cynthia M. Kroeger, John F. Trepanowski, Krista A. Varady. Lwm hnub yoo mov thiab kev tawm dag zog ua haujlwm ua ke kom txo lub cev qhov hnyav thiab hloov pauv cov ntshav lipids hauv tib neeg rog / rog (Silver Spring). Tsawg kawg qhov no muaj tseeb rau cov neeg rog rog.

Tseem muaj tej yaam num loj. Yog li, nyob rau hauv ib tug loj meta-kev soj ntsuam ntawm Iolanda Cioffi, Andrea Evangelista, Valentina Ponzo, Giovannino Ciccone, Laura Soldati, Lidia Santarpia, Franco Contaldo, Fabrizio Pasanisi, Ezio Ghigo, thiab Simona Bo. systemabolic outcome Ib qho kev tshuaj xyuas thiab kev tshuaj xyuas meta-kev soj ntsuam ntawm randomized tswj kev sim / Phau ntawv Journal of Translational Medicine, uas suav nrog 11 cov kev tshawb fawb, piv rau cov khoom noj ib ntus, suav nrog 5: 2, nrog kev noj zaub mov tsis tu ncua. Thiab lawv tuaj txog qhov xaus tias kev yoo mov tsis tu ncua ua rau qhov poob qis thiab txhim kho cov metabolism raws li kev txwv tsis pub noj zaub mov tsis tu ncua.

Kev Noj Qab Haus Huv 5: 2 Tej zaum yuav txo qis kev pheej hmoo ntawm hom 2 mob ntshav qab zib

Muaj ntau txoj kev tshawb fawb 1. R. Michael Anson, Zhihong Guo, Rafael de Cabo, Titilola Iyun, Michelle Rios, Adrienne Hagepanos, Donald K. Ingram, Mark A. Lane, Mark P. Mattson. ntawm cov piam thaj metabolism thiab neuronal tsis kam rau kev raug mob los ntawm calorie kom tsawg / Kev Ua Haujlwm ntawm National Academy of Sciences ntawm Tebchaws Meskas. 2. Leonie K. Heilbronn, Steven R. Smith, Corby K. Martin, Stephen D. Anton, Eric Ravussin. Alternative-hnub yoo mov nyob rau hauv cov ntsiab lus uas tsis yog: cuam tshuam rau lub cev qhov hnyav, lub cev muaj pes tsawg leeg, thiab lub zog metabolism / The American Journal of Clinical khoom noj khoom haus. 3. Mark P. Mattson, Ruiqian Wan. Cov txiaj ntsig zoo ntawm kev yoo mov tsis tu ncua thiab kev txwv caloric ntawm cov hlab plawv thiab lub paj hlwb / Phau ntawv Journal ntawm cov khoom noj khoom haus chemistry. nyob rau hauv cov tsiaj thiab tib neeg, uas qhia tau hais tias: ntau hom kev sib tshuam ceev ceev txhim kho cov piam thaj metabolism, txo cov insulin ntau ntau thiab tib lub sij hawm nce rhiab heev ntawm cov hlwb rau cov tshuaj hormone no.

Txhais los ntawm scientific rau tib neeg, qhov no txhais tau tias qhov no. Feem ntau, kev noj zaub mov tsis tu ncua, suav nrog 5: 2, muaj txiaj ntsig zoo hauv kev tiv thaiv ntshav qab zib hom 2. Txawm li cas los xij, los ntawm qhov pom ntawm cov tshuaj pov thawj, cov lus no tseem tsis ntseeg. Xav tau kev tshawb fawb ntxiv.

Kev Noj Qab Haus Huv 5: 2 Muaj peev xwm txo qis kev pheej hmoo ntawm kab mob plawv

Cov kev soj ntsuam zoo li no tau hais los ntawm Kev Noj Qab Haus Huv 5: 2 yog txoj hauv kev zoo kom poob phaus? / Heart Matters magazine kws tshaj lij los ntawm British National Health Service (NHS). Tab sis dua nrog ib daim ntawv: tseem muaj cov ntaub ntawv me me, xav tau kev tshawb fawb ntxiv.

Leej twg yuav tsum tsis txhob sim noj 5: 2

Feem ntau, kev yoo mov tsis tu ncua yog kev nyab xeeb. Tab sis rau qee tus neeg, kev txwv calories, txawm tias luv luv, tuaj yeem ua teeb meem.

Healthline kws tshaj lij kev noj zaub mov Adda Bjarnadottir teev Cov Pib Pib Phau Ntawv Qhia rau 5: 2 Kev Noj Qab Haus Huv / Healthline rau cov neeg uas yuav tsum tau ceev faj txog kev noj zaub mov 5: 2 Cov no yog:

• cov neeg uas tau raug kuaj pom tias muaj kev noj zaub mov tsis zoo;
• cov neeg uas nquag poob rau hauv cov ntshav qab zib;
• cov poj niam cev xeeb tub thiab lactating niam;
• cov menyuam yaus thiab cov tub ntxhais hluas;
• cov neeg uas raug kev txom nyem los ntawm hom 1 mob ntshav qab zib mellitus;
• cov neeg uas tsis rog los yog cov uas, rau ntau yam, tsis muaj cov as-ham (piv txwv li, tib cov vitamins);
• cov poj niam uas sim xeeb tub los yog muaj teeb meem fertility.

Yog tias koj xav sim noj 5: 2, txoj hauv kev zoo tshaj plaws los pib yog los ntawm kev sab laj tus kws kho mob. Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog tias koj nyob hauv ib qho ntawm cov pab pawg muaj kev pheej hmoo lossis yog tias koj raug kuaj pom tias muaj ntshav qab zib hom 2. Puas yog kev noj zaub mov 5: 2 yog txoj hauv kev zoo kom poob phaus? / Heart Matters magazine.

Koj noj tau li cas rau hnub yoo mov

Xaiv ib qho ntawm cov kev xaiv uas yooj yim rau koj:

• peb pluas noj ib hnub twg me me, piv txwv li, nws tuaj yeem ua noj tshais ntxov, noj su thaum tav su thiab noj hmo lig;
• noj su thaum ntxov thiab noj hmo ntxov;
• noj tshais raws sij hawm, noj su lig thiab tsis noj hmo;
• ib pluas noj ib hnub twg, uas yog, koj tuaj yeem tau txais tag nrho cov calories txhua hnub, piv txwv li, noj tshais lossis noj su, hla lwm pluas noj.

Koj noj dab tsi rau hnub yoo mov

Txhawm rau kom nyob twj ywm, xaiv cov zaub mov uas tsis muaj rog, calorie tsawg uas muaj fiber ntau lossis protein ntau. Cov kws tshaj lij los ntawm kev tshaj tawm kho mob Xov Xwm Hnub no pom zoo suav nrog hauv kev noj haus:

• zaub, uas yog, zaub qhwv (dawb cabbage, Beijing, Brussels sprouts, cauliflower), zucchini, dib, txiv lws suav, carrots, nplooj ntsuab;
• cov ntses dawb, uas yog hake, pollock, mackerel, hiav txwv bass, hom ntses dej tshiab;
• qaib qe;
• legumes, cov no muaj xws li taum, peas, chickpeas, lentils;
• unsweetened yogurts, tsev cheese tsis muaj rog;
• taum paj cheese;
• berries tsaus nti (blackberries, blueberries), lawv pab kom quench cravings rau khoom qab zib yam tsis muaj calorie ntau ntau;
• ntau hom kua zaub, xws li zaub kua zaub.

Tsis tas li ntawd, nyob rau hnub yoo mov, koj yuav tsum haus dej ntau ntxiv thiab tshuaj ntsuab tshuaj yej: cov kua ua rau lub plab thiab pab kom muaj kev zoo siab.

Xav txog tag nrho cov no, cov zaub mov nrog peb pluas noj ib hnub yuav zoo li no:

• tshais - ib tug omelet los ntawm ob peb qe nrog zaub;
• pluas su - kua zaub nrog ib daim ntawm qhuav whole grain qhob cij;
• noj hmo - yogurt nrog berries thiab tshuaj ntsuab tshuaj yej.

Thiab nrog ob pluas noj - zoo li no:

• noj su - steamed dawb ntses thiab zaub xam lav ntawm cabbage, cucumbers thiab boiled qe;
• noj hmo - chickpeas nrog stewed zaub.

Tab sis feem ntau, koj tuaj yeem xaiv cov zaub mov uas qab qab zoo rau koj. Qhov tseem ceeb tshaj plaws yog kom haum rau hauv ib feem peb ntawm cov calorie ntau ntau txhua hnub.

Cov ntaub ntawv no tau luam tawm thawj zaug thaum Lub Rau Hli 2015. Thaum Lub Rau Hli 2021, peb hloov kho cov ntawv nyeem.