Yuav ua li cas tshem tawm npias plab

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

Peb yuav tsum tau ua haujlwm ntawm ob qho tib si: rov tsim cov tshuaj testosterone thiab txo cov calories kom tsawg.

Vim li cas npias plab tshwm

Lub plab npias yog ib qho zoo rau cov txiv neej vim qhov peculiarities ntawm tsub zuj zuj ntawm cov rog nyob rau hauv lub cev: lawv cov rog reserves feem ntau tso rau hauv lub duav rov sauv cheeb tsam. Tsis tas li ntawd, cawv hloov cov txiv neej cov tshuaj hormonal, uas tseem txhawb nqa cov rog.

Cia peb saib seb yog vim li cas npias nce lub cev rog.

1. Npias muaj calorie ntau ntau

Npias muaj 43 mus rau 45 kilocalories ib 100 grams dej. Xav txog ntau npaum li cas npias nws cov kiv cua mob siab tuaj yeem haus tau thaum yav tsaus ntuj, tus lej yog qhov txaus ntshai.

Ib lub raj mis ntawm npias muaj txog 215 kilocalories, ib liter - 430, thiab ob litres - 860. Qhov no yog kwv yees li ib feem peb ntawm cov calories txhua hnub rau ib tug tub hluas ua lub neej sedentary los yog nruab nrab. Ua ke nrog cov zaub mov tsis tu ncua txhua hnub thiab npias khoom noj txom ncauj, uas feem ntau muaj calorie ntau ntau, thiab koj muaj calorie ntau ntau.

2. Dej cawv ua ntej, tom qab ntawd txhua yam

Ethyl cawv muaj txog xya kilocalories ib gram. Txij li thaum cawv muaj tshuaj lom rau lub cev, lub cev sim ua cov calories ua ntej, thiab cov carbohydrates thiab cov rog uas tuaj nrog cawv yog khaws cia ua cov khw muag khoom rog. Tau kawg, yog tias koj tsis muaj sijhawm los siv lawv.

Txog thaum lub cev tau ua tiav cov calories "kho" tag, cov seem yuav khaws cia li rog.

3. Npias hloov cov tshuaj hormones

Raws li kev tshawb fawb xyoo 2004 Cov txiaj ntsig ntawm kev haus dej cawv nruab nrab ntawm plasma dehydroepiandrosterone sulfate, testosterone, thiab estradiol qib hauv cov txiv neej hnub nyoog nruab nrab thiab cov poj niam postmenopausal: kev kawm tswj kev noj zaub mov, haus npias txhua hnub rau rau lub lis piam txo testosterone qib hauv cov txiv neej los ntawm 11, 7%.

Testosterone yog ib hom txiv neej pw ua ke uas pab hlawv rog thiab tsim cov leeg.

Ib txoj kev tshawb fawb qub ntawm Kev sib deev cov tshuaj hormones thiab adrenocortical steroids nyob rau hauv cov txiv neej acutely intoxicated nrog ethanol paub meej tias testosterone tseem qis rau 24 teev tom qab haus cawv ntau.

Ib txoj kev tshawb fawb xyoo 1998 tau pom tias npias muaj phytoestrogens daidzein thiab genistein, uas tseem inhibit testosterone ntau lawm.

Txo testosterone ncaj qha cuam tshuam rau cov rog thiab cov leeg nqaij. Kev hlawv rog yog qeeb, zoo li cov leeg nqaij. Cov nqaij me, cov calories tsawg dua yog siv los tswj lawv thiab, dua, cov rog qeeb dua mus.

4. Cawv ua rau koj cov calorie ntau ntau

Xyoo 2001 Kev Txhawb Kev Noj Qab Haus Huv los ntawm kev tshawb fawb cawv pom tias haus cawv ua ntej noj su ua rau muaj calorie ntau ntau. Tom qab 330 milliliters ntawm cawv npias, cov neeg koom nrog txoj kev tshawb fawb tau noj qhov nruab nrab ntawm 1,744 kilocalories, tom qab npias tsis-alcoholic - 1,548 kilocalories, thiab tsis muaj npias - 1,521 kilocalories. Nrog rau cov ntsiab lus calorie ntawm cawv, calorie ntau ntau ntawm cov neeg haus npias nce 30% piv rau cov neeg uas tsis haus npias.

Lub plab npias los ntawm kev sib xyaw ua ke ntawm ob yam: calorie ntau ntau thiab cov cawv ntawm cov tshuaj hormones.

Nrog rau cov laj thawj txheeb tawm, peb tig mus rau txoj kev tawm tsam.

Yuav ua li cas thiaj tshem tau npias plab

1. Txo haus cawv kom tsawg

Ua ntej ntawm tag nrho cov, koj yuav tsum tau tshem tawm vim li cas - txo tus nqi ntawm npias thiab lwm yam cawv haus, thiaj li tsis mus suppress testosterone ntau lawm, tsis txhob cuam tshuam rau lub cev los ntawm kev poob phaus thiab nce cov leeg nqaij.

Txawm li cas los xij, tsuas yog txiav tawm cawv yuav tsis muab cov txiaj ntsig sai. Txhawm rau kom poob phaus sai, koj yuav tsum tsim kom muaj calorie tsawg.

2. Tsim kom muaj calorie tsawg

Kev tsis txaus calorie yog thaum koj siv ntau tshaj qhov koj haus. Xam koj cov calorie kom tsawg thiab sim ua raws li tus nqi ntawd.

Feem ntau, koj yuav tau dhuav sai sai, yog li sim ua kom nco ntsoov cov calorie cov ntsiab lus ntawm cov zaub mov koj feem ntau noj. Yog li koj tuaj yeem txheeb xyuas cov ntsiab lus calorie ntawm cov ntawv qhia zaub mov hauv koj lub taub hau thiab khaws cia rau hauv tus qauv. Yuav ua li cas xam cov calorie kom tsawg thiab qhov tsis txaus xav tau rau kev poob phaus, nyeem ntawm no.

Nco ntsoov cov cai yooj yim no:

• Qab zib thiab rog - qhov no yog calorie ntau ntau, nws yog qhov zoo dua tsis txhob noj qhov no txhua lub sijhawm lossis noj qee zaus (xws li noj zaub mov tsis zoo).
• Cov zaub, tshwj tsis yog qos yaj ywm, muaj calories tsawg, muaj cov vitamins thiab fiber ntau. Koj tuaj yeem noj ntau npaum li koj xav tau.
• Txiv hmab txiv ntoo muaj calorie tsawg. Cov txiv hmab txiv ntoo qab zib, cov calorie ntau ntau nws muaj. Xaiv cov savory thiab noj ntau npaum li koj nyiam. Tsis txhob noj ntau dhau lawm.
• Lean nqaij (nqaij nyuj, nqaij qaib, qaib ntxhw, luav) - ntau cov protein, koj yuav tsum tau noj los tsim cov leeg.
• Cereals muaj calorie ntau ntau, tab sis lawv muaj ntau cov vitamin E, fiber ntau thiab lwm yam tseem ceeb. Koj tuaj yeem noj, tab sis nrog lub qhov muag ntawm cov ntsiab lus calorie.
• Nws yog qhov zoo dua kom tsis suav cov qhob cij thiab tag nrho cov hmoov nplej. Yog tias koj tsis tuaj yeem tsis lees paub, noj rye qhob cij, tsis yog nplej mov: nws muaj calories tsawg.
• Cov khoom noj mis nyuj muaj protein ntau thiab calcium. Lawv cov ntsiab lus calorie yog nyob ntawm cov ntsiab lus rog, cov ntsiab lus qab zib thiab cov khoom ntxiv. Ib pob ntawm tsev cheese yog qhov zoo, kom ntxuav cov glazed curd nrog cream yog qhov tsis zoo.

Yog li ntawd koj tsis tas yuav txiav rov qab rau koj cov zaub mov, thiab tseem ua kom koj cov metabolism, rog hlawv thiab cov leeg nqaij, nco ntsoov ntxiv koj cov zaub mov nrog kev tawm dag zog.

3. Mus rau hauv kev ua kis las

Qhov calorie ntau ntau koj hlawv, cov rog sai dua. Cardio workouts thiab high-intensity interval workouts ua haujlwm zoo. Kev cob qhia muaj zog yuav hlawv cov calories tsawg, tab sis nws yuav muab cov nqaij ntshiv loj hlob sai thiab ua kom koj cov metabolism hauv lub sijhawm ntev dua li ntev cardio.

Yog tias koj xaiv cardio, qhov tseem ceeb yuav tsum nyob hauv thaj chaw muaj roj - 65-75% ntawm koj lub plawv dhia siab tshaj plaws (HR).

Lub plab npias ploj sai npaum li cas nyob ntawm nws qhov loj me, koj qhov kev siv zog, thiab koj lub peev xwm tiv thaiv kev ntxias. Mus rau nws!